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We sure wouldn't want facts to get in the way of all this proof.

If you want to add mass, get starting strength (like other mentioned) and lift heavy as often as possible. BUT that alone won't add mass, you need to EAT. One way is to just add a gallon of whole milk a day into your normal diet. You mentioned you do crossfit, you could just keep doing that and...

Wouldn't that involve soldiers... with guns... in our cities?

What do you think I am... Stupid or something?

Or more worried that his pervy friends won't...  ;D

I think they're talking about the 4 part (?) reality show that came out about a year or 2 ago, not the old feature film.

You need to do both as they work different neurological and energy pathways.

Good work Gardiners. I mentioned somewhere on here (maybe this thread) that if you can run 2 km you can run 5, and if you can run 5 you can run 10. It comes back to driving the body like Plattypuss said a couple posts back. I have no doubt that you could keep that pace for 5km.

Treadmills don't offer as much "work" as running on a track or outside. They are better then nothing tho. I think people think too much and make it more complicated then it needs to be. Do what you can, then do more. You should be out of breath, you should be uncomfortable, you should want to...

It's not like they were asking for a license fee to display it, just ask permission first. (unless I missed something...)

Well... I can't see running slow and long being much help at training you to run fast and long... Why not try things like several 400m "sprints" with a set amount of rest in between. Just like doing pushups is the best training for being able to do more pushups (same for situps, pullups, etc...)...

Oh of course. I see where you're coming from and I agree. For some there is a large "cult" like quality to it. For me it just clicked because I really knew nothing before on actual training for strength and conditioning. I was just going on "common knowledge" which was all pretty much back...

Well like I said, call it what you want it's all the same. Unless you're doing "Curves" or any machine based circuit (those are useless as far as I'm concerned...)

Gravitron machines are great, but very costly. If you have a pullup bar at home just order a set of jump stretch bands from http://performance-training.ca/store/bases_sets.html#intro They provide a more realistic experience, which should help when you transition to unassisted pullups. (not to...

I think I'd be more afraid of a dirty needle then a knife to be perfectly honest...

That site is sort of a "CrossFit Lite" built as an intro to. You don't have to do workouts named after girls, or anything like that to do it.  If you are doing functional movements, at high intensity, and changing it up regularly, then I hate to tell you this but you're doing CrossFit. And if...

Well the opposition's job is to oppose right?  ::)

Depending on how up to date the map is, use the hybrid map and compare the roads to the satellite map and make sure it's right. It's not 100% up to date for Kelowna, but going that route I can sort it out.

That's the one I use too Gardiners. It's supposed to be accurate to about 10m or so from what I hear in other circles that also use it. (and that's close enough for me)

Well you're showing improvement so keep it up. Work hard, eat clean, get proper rest (8 hours a night). It's not going to happen quickly, it will take time. The harder you work the faster it will improve but to a point. How long were you sedentary before starting to train? Just keep that in...