Weight and Resistance Training - Oh My Gosh, It's JUNE!!!!

View Full Version : Oh My Gosh, It's JUNE!!!!

06-01-2009, 08:36 AM
Where did May go? Not to mention January through April....

May wasn't the great month for me that I'd planned. The first 2 and a half weeks were, but work and ds's school problems took over my life. But he is GRADUATING!!! :carrot::carrot::carrot:

On the upside, I found cross fit. On the down side, my shoulders don't like it and I've maintained rather than lost. OK, that's probably good considering the last two weeks.

Tea- I posted my workout schedule on the next to last page of the May thread. As Kim said, there are lots of great plans on Krista's site, and in lots of the books which you already have. As a beginner, I think the information overload is a bigger problem than just doing something.

Have a good one, everybody!


06-01-2009, 10:12 AM
Good morning, everyone!

Meg -- how many cooks do you have? :)

I'm off to the gym for another cross-fit workout. I'm heading for the UK on business late in the week, and I know I won't have much free time or access to a gym. So, time to hit it hard for the next two days. Around finishing up work prep for the trip, laundry, packing, getting The Boys set for my absence, etc etc.... where's that coffee cup?

Be strong,

06-01-2009, 10:46 AM
I can't believe it's June either. Another month gone and my plantar fasciitis is still where it was before. Grrr.
I got some bug or something because Friday night I headed to bed soon after I got home from work. I was so wiped out and felt sick to my stomach, there was no way I would lift. Saturday wasn't much better but I slept through most of it. Sunday I felt normal so I hit the gym in the morning and did some good work on my arms. Actually, my FOREARMS are incredible sore. I don't know what I did to make my forearms so sore? the only exercise I normally don't do and I tried yesterday were bicep curls on an incline bench. But I think I went heavier in general on everything else. It feels good though.
I am not sure if I will make to the gym tonight though, this is a bad week for me with many things happening and didn't cook as I usually do on weekends so I have to catch up. I would rather skip a night of working out than ending up with no food to eat. That leads to nasty results, as we all know. :devil:


06-01-2009, 02:09 PM
Hi Mel, thanks for the info, I'll check it out later today!! :)

well, I got on the scale today, and found I GAINED 1.6 lbs :( I did calorie cycling this past week, thinking I could repeat my 2.4 lb weight loss from the week before on vacation by calorie cycling, etc etc. Didn't happen this week.

I'm hoping the weight gain is either due to sore muscles from increasing my weight lifting this past week or perhaps an incoming dreaded TOM (my TOM schedule has changed... which it has a tendency of doing every once in awhile so I have no idea when I'll actually get it now, lol.)

My shoulders in particular were so sore this past weekend, that I've opted to just do core & lower body workout today at the gym and hold off on doing any upper body until wednesday at the latest to give my shoulders more time to heal-- they're much better this monday morning!

who knows? The only thing I am disappointed about is I was less than a pound from getting into the 160s here. TSK. It'll just take me longer now to get there, augh! (*Just a wee little vent! ;)).

Hope everyone else has a better monday than I!!

~ tea

06-01-2009, 02:27 PM
I actually got out an Oxygen mag and did a shoulder routine with dumbells this morning. As Meg said some place else a Monday AND the first of the month!! I'll start somethin' good.

06-01-2009, 02:49 PM
Hey peeps. I'm having CF gym withdrawals, big time! I really wanted to go to the gym today, but still have the crud, and need to be sure I can really afford it before I go back. The really responsible thing to do, financially, would be to wait for July, but I'm a hopeless addict, so I'm trying to find a way to rationalize spending the money this month, lol. Working out at home by myself is not nearly as fun as working out at the CF gym. :(

06-01-2009, 03:23 PM
Cheryl :hug: I hope you can get things worked out. In the meantime, do you still have your Y membership? Is is possible to do your CrossFit style there once you are feeling better. I know it is much easier to do that style of training with peers but if you went when they were not busy...Hang in there.

SusanB: Enjoy the shoulder workout! I did a new workout this morning too. I did a test drive of a new routine this morning. You know how I knew it was effective? Because I didn't want to finish the last set. :lol3: Yep, it'll work.

Alena: Wishing you luck on this busy week. Maybe you'll be able to sneak out for a good swim.

Tea: One of the things many of us have noticed as we lost and managed our weight is that sometimes we lose a little, gain a little, and then have a "whoosh" of loss a few days later. Keep working, keeping drinking water, and keep the eats clean. It will happen! The 160's are waiting for you!

Kaw: Have an enjoyable trip even if it is for business.

Mel: Congratulations to your son! I hope he has a wonderful summer celebrating! :devil:

Just three more days and my eldest leaves the elementary school at the end of our street. He's ready for middle school but I'm sure not. :yikes: Looking forward to summer though. I just feels like it's going to be a great one. I'm optimistic anyway. Not sure why. Must be the hangover from my workout this morning. :D

06-01-2009, 04:24 PM
Lydia, I didn't realize it until just now -- you have one entering middle school and one entering KG :faint: Oh well, you won't have the problem of coordinating which classroom you'll volunteer in this way! ;) Do they play together or does the older one just tolerate his little brother? Mine play together pretty well even tho they are 3 grades apart, but only 25 mos apart. One is born at the end of the age range and so is young in grade, and the other is born just after the cutoff and is oldest in her grade. I definitely know which way is better!

06-01-2009, 04:31 PM
SusanB, is it the new issue with Alicia (I think) on the cover? I gleaned it at the checkout isle of my local Zehrs but I didn't have time to even look at it. I think the model had aqua coloured bikini on - I will be disappointed if it's not in my mailbox today!

Mel, congrats to DS!

06-01-2009, 04:47 PM
The Oxygen mag? No it's from last year in June. The cover is Amber Elizabeth. I don't have my new one either :(

06-01-2009, 04:56 PM
Lydia, I didn't realize it until just now -- you have one entering middle school and one entering KG :faint:
Now you can understand why I get so excited over the "Little Tykes" plastic furniture leaving the house and backyard.

They do play well together:legos, video games,bikes,trampoline,reading etc. The older one is respectful of the age difference and tends to hold back. The younger one is a bit of a scrapper. He acts much older than his years and considers himself one of the "guys" around his brother's friends. But there are days when the difference in age is not so amusing. That's with any set of siblings I'm sure. :)

06-02-2009, 09:44 AM
Good morning chickies,

Core 'n More class done. Today it was heavily legs focused (with weights). Good class, I only wish it ran 6:15-7:00 as opposed to 6:30-7:15 (or better yet, if it started at 6:00). The last fifteen minutes after 7 am make it hard for me to get back home, shower, coffee, brekkie, some quality time in the bathroom on the loo [I know this is TMI but "waste management" is important and if I don't get it done before I go to work I am miserable all day LOL], dress and leave. I feed the pooches before I go to the gym.

Anyway, I just wanted to say that I like these Tuesday morning classes as they are quite challenging and my only beef with the instructor is that she seems to be more focused on her own workout than paying attention to our form. Which should be very easy as there are only few of us. We were "packed" today - 4 participants. Often, it is just me and one other person. And, at the end of the class I actually caught her, when we were doing plank on the Swiss ball, that her butt was too high up in the air. I really have to say that my own plank far better than hers! LOL :carrot:

A while ago, when you said I can't be too far from Ohio I mapquested the drive - it's over 8 hours. I forgot the distance but I am sure it would be the same like drive to Chicago. 12 hours, especially in summer. Oh well.
One day!

Wishing you a lovely Tuesday. The rain is gone. :(


06-02-2009, 09:49 AM
Well it may be June but it doesn't feel like it here today...brrr...a bit chilly for my liking!

Work has finally slowed down, at least a little bit, so I hope to get back to a little more workouts. I have managed, even through a lot of craziness, to get there three times a week so I'm pretty proud of that. Using work as an excuse not to go to the gym is too easy for me. Having DH to go with on the weekends has definitely helped.

We're off to Nova Scotia later this week and I'm so excited! It's supposed to be so beautiful there and I need to see more of my own country. I don't expect it to be good for my diet but that's generally the choice I make while on vacation. I just try to be extra careful before and after and usually the damage can be limited.

All you shoulder workout people....anyone want to post anything interesting? I have to be careful with my shoulders but I'm always looking for something new to try.

Mel - Congratulations on your son's graduation!!

Hi to everyone...hope the weather is good wherever you are!


06-02-2009, 10:00 AM
Hi Elisa822 ... I did alternate db forward raises, bent over db flyes and db lateral raises. I have tiny, antique shoulders (that are mega out of practice)so I did them first with air and then grabbed 5 lbers.
I rep'd until I felt tiring, rested for a short time and moved to the next. 12-15 reps three times through the circuit.

I can tell I did something but they don't hurt today. I can tell that my form was good so I'll use heavier weights next time.

Folks? Please feel free to critique that if you'd like.

Shannon in ATL
06-02-2009, 10:26 AM
Hi guys -
My headache is finally gone from last week, went away during the day on Sunday, so almost 10 straight days at varying severity. I was about ready to poke my eyes out. Life got in the way of exercise the last couple of days, and probably will again today... Yard work on Sunday (though HRM said it burned 700 calories!), closet work last night that isn't finished, DSS tonight, and as I stayed up until 12:30 last night there was no getting up and exercising this morning. I turned the alarm off when I was lying awake at 4:15... Best laid plans... Again I get on track for a little while to get off track again. Does that happen to any of you guys or is it just me?

Hopefully I'll have something better to report tomorrow. :o

Good day everyone!

06-02-2009, 12:17 PM
Hi Elisa822: for general strengthening or rehab of the shoulder, try YWTL exercises. See video demonstration here (http://www.youtube.com/watch?v=xck3d8LidME). You can also do these on a swiss ball if you don't have a bench. Concentrate on squeezing the shoulder blades together, and keeping your head in line with the rest of your body.

For strengthening and muscle growth, I like overhead presses (http://www.youtube.com/watch?v=sebbhlKhs2E). (Note that this video shows a coach demonstrating the move to someone who is lifting 135 lbs with a barbell. You can of course do these with lighter weight and/or dumbbells -- start with 5 lbs, even. It was just the first video on the youtube search.)

I also do shrugs, although those are more for the traps; pullups, which work shoulder, back, and biceps; and occasionally reverse flies. But, OH presses are the best in terms of getting the most bang for your buck, and YTWL is often recommended by physical therapists for people who have a history of shoulder problems. Start with those two, and you can't go wrong.

Be strong,

06-02-2009, 01:55 PM
Legs today ...
lever leg extensions
hamstring curls
dead lifts
calf raises

I was a little afraid of how tired my legs would be for cardio but I plowed through 25 mins on the elliptical too.

06-02-2009, 02:44 PM

I appreciate you answer re the shoulder exercises. They YWTL (what does it stand for, BTW?) look deceptively easy but I am 12 reps with a db won't be.

P.S. Shannon, good to hear you rose from the dead and I terribly sorry to hear your headache pestered you for so long! I would shoot myself. headaches are awful.


06-02-2009, 05:19 PM
Kim - thanks for the links! It's more rehab stuff that I think I need. I have some rotator cuff "issues" but nothing too serious. I try to strengthen what I can and avoid what doesn't feel good. Surprisingly (or not?) the overhead presses have never been an issue. I cannot do tricep pullovers, usually struggle with any sort of front or lateral raise and sometimes just some regular old pushups hurt. When it hurts then even barbell curls and bench presses hurt. It's been feeling not too bad lately and I think my yoga has done some good although I'm sure I could do more basic rehab exercises. I'm sure I had seen some on Stumptuous but couldn't find them when I looked again. I know I just have to google shoulder rehab but I guess I'm lazy sometimes! ;)

Susan - thanks for your excercises too. :)

Shannon - feel better!!


06-02-2009, 08:15 PM
:wave: Hi! I'm back after a week off with my sister. She'd never been here was only here for 6 days - we managed to squeeze in quite a bit. No formal exercise happening last week though.

I have signed up for a new online program with Krista - and am very excited about getting started with it. It started yesterday when I was running around and to the airport, so I'll actually start today. I really needed a :kickbutt: as my exercise has been stagnating (i.e. no new routine, too many rest days.... ) I'll know more in a couple of days.

Glad to see you are all well and working hard. :) Sorry to hear you are still sick Cheryl. Maybe it's CF withdrawal. :rofl:

Gosh, Lydia, our kids got out of school 5/22. We started registration for summer reading yesterday, and the library has sounded like a little beehive since.

Okay, back to work. I'm behind from taking most of last week off....

06-02-2009, 09:59 PM
Elisa- I did a lot of shoulder rehab (my own and others) with stretchy bands. Start with a fairly light one. There is a series of rehab exercises called "no monies". Hold the band in front of you, grasping it with palms up. Bend and lock your elbows at your waist, now do an external rotation by moving your hands outward (retract your shoulder blades and stick out that chest). Do 10 reps. The band should be light enough that you can feel a stretch but it's NOT weight training. Next set is with arms straight at waist level instead of elbows at your waist. Third set is arms straight at forehead level. Then you need to fix the end of the band on something and do the internal rotation equivalents. Or better yet- go see a physiotherapist and have him/her assess what is really wrong and teach you the exercises. If you are having pain with push ups, dips, etc, you should find out what is wrong. Shoulders are fragile and if there is a real problem, messing around with the wrong exercises can make things worse.

Pat-Glad to see you back! Wow, school end early up there. Guess you need to make the most of what summer you have. Wow- keep us posted on your new program :)

Shannon- I think I'd shoot myself too with a 10 day headache :hug::hug: I'm glad you are on the other side of it.

Alena- Love that your form is bettter!

I did my usual elliptical workout this morning while watching recorded murder and mayhem (CSI Miami, this morning). It takes my mind of the workout. Then a grueling CF workout. I think this was the most tired I've been since lying face down in the snow at 11,500 feet in April thinking I was going to die!

5 set of 5 hang-clean and squat(HCS)
500 meter row
for time:
10 HCS, 2 pull ups
8 HCS, 4 pull ups
6 HCS, 6 pull ups
4 HCS, 8 PU
2 HCS, 10 PU
500 meter row.

I had to take some of the weight off my bar mid-way through. I felt like a wimp...a very tired wimp :p

Then LOTS of ab exercises.

I was so tired I wasn't sure I could do anything as strenuous as driving the 8 minutes home.:o

Cheryl, this is soooo addicting and I love, and thank you for whetting my curiosity! I'm glad you are feeling a little better.

Lydia- I think you would love it also! Is there a CF in Columbus? I'll be out there for a few days the second week in July :devil:


06-02-2009, 10:14 PM
Mel - Thanks for all the great information! I did see my regular doctor, a sports specialist and then a physiotherapist. All I got was that there was nothing "serious" wrong. It was a while ago now but I think the sports doctor called it rotator cuff tendinitis and the physiotherapist pinpointed it more but just called it a weakness in the subscapularis. I only went for the physio a couple of times because I felt like I had gotten enough exercises to do things on my own....I just don't always do it! I know that my sleeping position had a lot to do with the problems but I've tried to change how I sleep and also do some exercise therapy. It has absolutely not gotten worse in the last year or so and I think it is slightly better. There have been times in the past when I couldn't lift my arm but that hasn't happened in a long time. I think I just need to do the rehab exercises more regularly. Thanks for the concern and the advice! :hug:

06-03-2009, 03:12 PM

I appreciate you answer re the shoulder exercises. They YWTL (what does it stand for, BTW?) look deceptively easy but I am 12 reps with a db won't be.


YWTL refers to the letters your arms make. By the way, for best results, you should dress like a construction worker or naval officer.

YWTLs aren't easy. They're not one of those "no pain, no gain" exercises, either, so don't be afraid to start and stay light! I think I remember Krista mentioning that some of her clients start with a soup can instead of a dumbbell.

Be strong,

Shannon in ATL
06-03-2009, 03:36 PM
YWTL refers to the letters your arms make. By the way, for best results, you should dress like a construction worker or naval officer.

:rofl: :rofl: :rofl: One of my coworkers just poked in to see if I was okay because I was laughing so hard at that image...

No exercise last night, but I did finish my closet. Mildly disappointed about the exercise, but so glad the closet it done. So, I've vowed to not beat myself up over it. I'll get some in tonight when I get home, though.

Good day everyone! :)

06-03-2009, 03:40 PM
LOL, thanks Kim for the laugh! I think I will go to the construction worker, there is nothing remotely resembling a naval officer in my house. Hehehe.

45 minutes doing laps: Check. And I had the entire lane just to myself the whole time!!! I would have loved to stay an additional 5 minutes but I didn't dare. I have a few very high priority issues on the go and I really don't need anyone noticing that I extended my lunch break somewhat.

06-04-2009, 02:36 AM
Wednesday's exercise session:

* 55 minutes elliptical
* 1 1/2 hrs of total body weight lifting/floor work & stability ball/medicine ball (Did fabulous on my core exercises using a medicine ball!! Can't say I did as well on my upper/lower body weight lifting... partly because I didn't want to accidentally overdo it again and get my shoulder muscles all sore again as they were from saturday to monday.... My shoulders are fine now, otherwise I wouldn't have done upper body weight lifting today!! But I did fatigue my muscles though! Or at least I tried to as best as I could!!)
* Pilates Abs dvd

*I did an hour of cardio yesterday (tuesday).... just didn't bother posting that!! ;)

Everyone else, keep up the great work! :)

06-04-2009, 08:33 AM
Wet rainy day here. I dragged my tired butt out of bed and did a good elliptical session this morning and am going to cross fit tonight. I never look online at the workout of the day on days that I'm going...don't want to scare myself out of it. :rofl: I DO look on days when I'm NOT going and sometimes am relieved and sometimes disappointed that I'm going to miss the wo. I missed handstand day on Monday :( but also missed sprint in the rain yesterday :)

Food has been on. The huge stress of ds potentially not graduating has been removed. I'm sure I'll find something else to get frantic about soon!

Have a good one,

Shannon in ATL
06-04-2009, 11:24 AM
Good morning. I got a good session on the elliptical in last night. Strength training planned for this afternoon, with either more cardio or cleaning the floors afterward. My weight is back in my optimal range after two months of fighting with it, so I'm hoping that motives me to start getting up in the mornings again. :)

Good day everyone!

06-04-2009, 01:44 PM
Okay, I have started this new program (must learn the name). It's from Precision Nutrition and the women's program is coached by none other than Krista Scott Dixon! So far we're just "practicing" exercises, i.e. learning correct form and where we are with weight. THere are 10-12 exercises with less than normal sets/reps. I must say there were more squats than I usually do no matter what they're called. :rofl: The nutrition part starts next week I think. This is a 6 month online program limited to 100 men and 100 women, and features a $$ prize for the man and woman lowering body fat the most. Not expecting it to be me! I did need a new focus though, so hoping to lose some fat and gain some stamina/strength/flexibility.

06-04-2009, 04:35 PM
Pat: That sounds very interesting. Maybe I will check it out. I get a lot of the emails from that site and sometimes have time to skim them. I must have missed that one. Good Luck with the challenge!

Mel: There is a CrossFit here, actually two. One is traditional CrossFit and another that is an MMA plus CrossFit. The MMA is closest to me, the other is way across town. I know that I would enjoy the experience but right now it would be another layer for me. But, I'm glad to know it's there.

Elisa: Good luck rehabing the shoulder joints.

Today was the graduation ceremony for my DS1's 5th grade class. Not a dry eye in the room. On to middle school. Here we go...

06-05-2009, 09:34 AM
Congrats to your DS!

I did a 45 minute Pilates class yesterday morning and then 45 minutes of laps in the afternoon. I was hoping for a nice hatrick (or is the correct spelling hattrick??) and go to a Zumba class in the evening but a friend called telling me he is leaving town for a while and we wanted to get together for a chat, so I sacrificed the Zumba.

Shoulders/arms tonight and spinning class tomorrow morning. I am hoping to get some gardening done before showers move in on Sunday.
Wishing you all a nice weekend, oh and I am planning to try Kim's shoulder exercises.


06-05-2009, 10:23 AM
Hey peeps. :wave:

Well, I've had almost 2 weeks of being sick, and sporadic workouts. I've still got a bit of a cough left, but I think it was just the change in the weather, after all, and am taking myself out of quarantine (aka gym exile, lol).

My sisters schemed behind my back, and for my birthday which is coming up this month, they paid for a month of crossfit training at my gym...how cool is that?! :carrot: So, I'm going in this morning. I'm looking forward to it, since working out all by myself at home is not near as much fun.

I did finally get a full ROM chin-up, all by myself. I can only do one at a time and have to rest in between, but it's more than I had last week, so I'm quite happy with that.

I'll catch up on posts later. For now, just wanted to check in, so you'd know I was still alive! ;)

Shannon in ATL
06-05-2009, 10:50 AM
Hey Cheryl! Glad you are feeling better! A month of crossfit is a cool birthday present!

Lydia - those graduation ceremonies are so sweet. Congrats to DS, and to you for helping him get there. :)

Wow - I did the YWTL exercise last night on my swiss ball and I completely underestimated them. Yowie! My Y is pretty terrible - I started with way too much weight and changed down to no weight. My W & T were both pretty good, used 8 pound DB for those, my L I used 5. And, I hummed YMCA in my head the entire time. :)

A good strength training session last night, more dumbbell & ball than Weider, followed up by 20 minutes on the stationary bike. Got up and did some treadmill HIIT this morning. Hopefully it will be a good day, and a good weekend.

Have a good day everyone!

06-05-2009, 03:29 PM
Wow, Cheryl, how cool is that! Your sisters certainly know how to please you.

I'm still working on my "practice" exercises, which BTW can make me pretty sore! Enjoying being back in the gym regularly though. :) I'm thinking some biking on the weekend, provided the predicted showers stay away.

06-05-2009, 04:40 PM
Great job on the pull-ups, Cheryl! The first one is the roughest. (Well, maybe not, after seeing the pullup reps in the crossfit workouts!) Alena: YWTLs are deceptive! Pat: would you and your fellow Alaska residents use up those showers for me this week, pretty please! :)

I'm scribbling this from the comforts of my room in the UK. I'm too knackered to go out tonight for dinner, thanks to a 7.5 mile hike today across hill and dale in the English countryside. (Free day from work = hop on a bus and explore!) This on top of 6 miles yesterday and 4 the day before... and, if I can crawl out of bed tomorrow, I'll go for another walk before I leave for an airport. I never did find a gym worth the day membership fee, but I'm completely over it. I needed a change of pace, so to speak, anyway!

Be strong,

06-05-2009, 08:10 PM
Are you on your way here, Kim? The long range forecast is - sorry - overcast, even in Fairbanks. Of course you know how accurate our forecasts are. :)

06-05-2009, 08:14 PM
Hey peeps, thanks for all the replies! I just finally got caught up on reading this thread. I was a little behind, but am caught up on all the news now. :)

Mel, I'm glad you're enjoying the CF experience. I am hopelessly addicted. Today my trainer said we can work out a lower rate that I can afford, because she doesn't want me to have to stress about it or do the on/off training bit. Her and her DH (who is the one I work with the most in the mornings) are great people, and have been very good to me! I'm excited about being able to keep training with my CF gym year round, rather than just temporary for this summer. :carrot: I'm with you on keeping the workout a surprise. It's best I don't know what it is till I get there, otherwise I'd be more likely to skip stuff I don't like doing, I'm sure! Also, not knowing what the WOD is keeps me going, because I don't want to miss anything super cool!

This morning I went in, and it said "Back Squats" on the board. I was all ready for an easy day, but my trainer gave me his evil laugh, and pointed to a running/abs torture WOD from the day before, and said I had to do that, since I'd been out. So, I did that first, then did the squats anyway, lol.

The WOD:
Run 300 meters
2 mins L-sit (tucks for me, time is 2 mins accumulated)
Run 300
21 KTE (knees to elbows, or best effort, while hanging from the pull-up bar)
Run 300
50 Abmat Sit-ups (usually easy, but not so after the other ab stuff)

My time was 17:49, a little slow, but not too shab for a first day back.

Took a rest for some "holding the cute baby people" therapy, then my other trainer from the beginner class showed up to work out, so we shared a rack for back squat warm-ups. My form was crap for a few sets, because it was my first time trying to do them barefoot. Different from running shoes, for sure. My friend let me try her weightlifting shoes for one set. Talk about cheating! I need me some of them shoes now, lol! Big difference for squats!

Did sets of 5 reps each for back squats:
85 (previous PR)
then the work sets, the WOD was 5-5-5 Across (3 sets of 5 reps with the same weight, with rest in between sets as needed):

Happy about the PR, but mainly was working on my form, which gets better each time. It was a bit harder to get the depth without any heel (barefoot), but once I got used to that, it was easier to go heavy without the running shoes on.

Anyway, had fun, was happy to see my friends, and relieved to know I can keep up my training after this summer. I asked my morning trainer (the DH) if he would teach me the strongman stuff, so I could do the local strongman charity competition next fall, and he said he would, and thought I could get my lifts up where they need to be by then. Strongman is one of his favorite things, so if anybody can train me how to lift like a beast, it's him. :) I don't expect to be all that, being as I'm not a spring chicken, but I just hope to be able to put in a respectable showing, KWIM?

06-06-2009, 12:07 AM
Strongman is one of his favorite things, so if anybody can train me how to lift like a beast, it's him. :)
"...lift like a beast..." you crack me up! I'm glad that they are creating a plan that enables you to continue. They must recognize the dedication you have toward this. Cool birthday gift all the way around!

I've never done a back squat without shoes. I'm assuming it's a little more difficult? I'm thinking the challenge for me would be grounding myself during the descent. Hmmm. Interesting. Oh and great job with the chin up! They are exhausting but worth the effort.

Alena: How's the gardening going this weekend. I'm in the middle of mine. The front yard looks great. I fizzled out during the backyard. Maybe tomorrow.

Kim: Enjoy your hikes through the English countryside. The outdoors is one of the very best gyms when the weather is nice.

Mel: Don't go looking for an excuse to stress. :lol: I'm surprisingly optimistic about this summer. Just a sense, we'll see how it goes right?

I've skipped the gym for three days in a row. I need to get back in there tomorrow or I'm afraid I'll turn into a pumpkin. I have a new ab exercise I want to try out anyway.

Have a great weekend everyone.

06-06-2009, 02:06 AM
Friday's exercise session:

* 55 minutes on the elliptical (finally, a good sweaty workout! Heart rate average 129!)
* 1 hr core/back/lower body weight resistance workout on floor/stability & medicine balls (I'm such a DOOFUS! I finally figured out why my arms are more sore than usual! I advanced from 15 lb dumbbells to 20 lb dumbbells for triceps moves instead of going from 15 lb dumbbells to 17.5 lb dumbbells! At least I didn't do an upper body workout today, so I can let my arms - somewhat sore - to get back to normal without hurting myself more in the process ... and not realizing it! Ah, well... you learn from your mistakes! :)).

Lydia227-- I'm constantly looking for new ab moves to challenge myself! Can you give details?

Jamsk8r-- you did great with your workout! Same for Shannon in ATL & Kaw (a 7 to 8 mile hike in the British countryside? Lucky!!) :cool:

Everyone else, keep up the great work! :)

~ tea

06-06-2009, 09:14 AM
Cheryl, I'm thrilled for you! both the pull up (I'm sure #2 is not far off) and the continued cross fit. I'm headed there in about 30 minutes! I have horrible bruises on my forearms from kettlebell push-thrusts and windmills. I look like someone tied me up :rofl: I hope today is a heavy lift day.

Lydia, congratulations to you and ds's. Big steps! Middle school is where the going gets rough if it's going to. Good luck to you!

Kim- where in the UK are you? We are planning a vacation in October and might go back. DH has family in the Lake District (can't beat that for scenic or hiking!). The last time we were there was during the outbreak of hoof and mouth disease and we were very disappointed that hiking was restricted. Most everywhere we were had livestock grazing even on near vertical topography. Each trail entrance has a big warning sign and a trough of disinfectant to walk through. YUK!!!!

Tea- Sounds like you are doing great! Are you adding some intervals into those elliptical workouts?

Lydia- Squatting barefoot is very different. I've done it a few time. The first time was because I inadvertently left my shoes at home. My calves and different parts of my quads were sore. So now I do it every once in a while (with lighter weight...when no one is watching :lol:) If I worked at that gym, I'd throw me out! Legend has it that Arnold used to do his leg workouts barefoot because he originally had stick calves and that helped. Just in case you want to look like Arnold!

Shannon- Yup, those WYTLs are tough! I don't like them and my clients used to glare at me when we did them :) But very good for you.

Time to get ready for torture...um, I mean cross fit! :) (if it's a lot of running, I may just row).

06-06-2009, 12:03 PM
DH is out running the dogs. I went and took them for a walk this morning but he wanted to 'one up' me and take them running. Actually we are going to Annapolis today (never been) to go bike riding. It'll be about a 26? mile bike ride, Annapolis to Baltimore and back. So he wanted to make sure they got plenty of exercise before we left them alone.

I decided this morning I'm going to try something new as watching the scale isn't working. I picked a pair of jeans from my closet (one of the ones I've bought but never worn in hopes of fitting) and tried them on. They really don't fit but my goal is going to be to make them fit. I'll see if that works better for me than watching the stupid scale which hasn't been working for 18 months.

Tomorrow is a charity run/walk with the dogs. Hopefully they will behave :) They get so anxious when they go to some place new especially places with other dogs.

06-06-2009, 12:39 PM
Where in the UK are you hiking? I was there 25 years ago (yikes!) and I loved loved LOVED it there. I travelled all over, made it to the Orkneys as well as Anglesey. The Lake District is to die for and so are the Pennines. Enjoy the hikes! It's nice to shake up the routine. Don't get lost in a bog though!

You rock! And BTW, when can we haul out the Birthday cake for you?!?

The gardening hasn't started yet. Got home from spinning, from farmer's market and then the library. Now I am taking a little breather and drinking coffee and pondering where to start.

Hugs to everybody else.

Spinning class was AWESOME today!!!! I have to say I wasn't bored for a second. He (the instructor) put on very groovy music, among others there was the song from Kill Bill (rest in piece, David Carradine, your death made me very sad), the scene where the Bride kills O-Ren-Ishii - apparently it exists as a song rendered by some obscure group - anyway, I really enjoyed myself today, amazing what a good music can do and most of the class was off seat in the stirrups. I will feel my legs tomorrow.

I will check in later to see how everybody's weekend is going.


06-06-2009, 06:28 PM
Alena, my actual birthday is June 26th, and I'm going to be 40. :fr: I think I'm supposed to buy a sportscar, get a tattoo, and die my hair, or something like that, in celebration. Instead, I'll probably just suffer through whatever horrible birthday WOD my trainer cooks up, then die, then go skating. Yeah, that would be more my style, anyway!

Lydia, for me, squatting barefoot was easier in one way, because it's solid, just your foot and the lifting platform, so very solid surface for pushing through the heels, rather than pushing against the soft heel of my running shoe. I can see how that would make it possible to lift heavier, versus pushing against a squishy surface like a running shoe. On the other hand, getting down deep like we have to do was harder without the heel. The lifting shoe was perfect, because it made it easier to get the full depth squat, while still being a nice firm surface to push from. I need me some!

Nelie, you give me hope and inspiration with your bike mileage! I drove the bike route I want to take to the CF gym. Looks great on the way there, but there is one long hill on the way back that I will probably have to walk up initially. Still, looks very doable and safe for bike riding, so I'm going to give it a try on Monday morning. It's only 7 miles each way..no problem, right? (gulp)

Tea, you're doing great on the workouts, yourself! Anybody who can last that long on the elliptical and walk away gets my respect!

Mel, you sound like me, what will the torture be today? Oh boy! lol! One of the shirts from my gym had the logo then it said, "Torture...for time" on the back. If they ever reorder that one, I'm getting some!

I am able to get singles of the (overhand grip) pull-up now, in addition to the chin-up, so I'm making progress.

The CF Report follows:

Today was Saturday Suck, so I knew it would be a metcon, but we had a special memorial D-Day WOD today, since today makes 65 years since D-day (guess how many reps of everything?):

Run 800 meters
15 Offset Push-ups (50# bumper plate on floor, alternate hands with one hand on bumper plate, one on floor, for each rep)
15 Jumping Squats (air/bw squats plus a jump)
15 Kettlebell Swings (44# men/36# women)
15 Wallball (20#/14#)
Run 600
20 Offset Push-ups
20 Jumping Squats
20 Kettlebell Swings
20 Wallball
Run 400
30 Offset Push-ups
30 Jumping Squats
30 Kettlebell Swings
30 Wallball

My time was 35:57. :faint: Some of the firebreather guys got at or just under 20 mins, but more typical was 25-35. This was definitely a killer metcon, and a good Saturday Suck. :)

Have skating tonight. I think I'll just lie on the floor till it's time to get dressed for skating...is that wrong? ;)

06-06-2009, 06:51 PM
OMG Cheryl, you'd be wiping me off the floor! :lol: I did a good LBWO myself and drove home and couldn't believe how wobbly my legs were. WOnder how they'll be when I stand up from the computer.....

7 miles isn't bad on a bike, though the hill..... A lawyer friend of mine (used work with him) is on a summer long bike trip with his 16 YO son. They started at the Atlantic (in Revere MA), and will finish at the Pacific (in CA I think). He's got a blog if anyone is interested The Road, The River, The Moon (http://www.crazyguyonabike.com/doc/page/?o=3Tzut&page_id=107406&v=22) He was whining about some major hills the other day...

I've been running around all morning: pancake breakfast at the airport (part of my dept); Master Gardeners' sale (scored great flowers); Wal-Mart & Fred Meyers for cruise clothing (great sale at FM); then the quilt store where I ran into 2 friends and visited; and finally the gym and home. Met DH leaving to go canoeing as I drove in. Now I have to change, eat lunch, and get the flowers transplanted. It's cool and overcast which is good for them, and will get me back in to do stuff inside, whereas if it were :sunny: I'd want to stay out....

Have a great weekend.

06-06-2009, 09:37 PM
Hi Tea: This is the ab exercise

I did get to the gym today but by the time I got to the abs I just stayed with the regular routine. I was too tired to set up for this. Pathetic, I know.

I was able to increase my squat to 125 this morning. I could probably do 135 but it's a head thing for me now. I'm a dork and keep adding to the weights in 2.5 pound increments at this point. :rolleyes:

Later in the afternoon the family and I went hiking. It really wasn't that much of a hike but it was enough to wear us all out.

Cheryl, that workout looks exhausting. Maybe I'll go in tomorrow and give it a shot. I usually take Sundays off but since I was a slacker all week I have a little more interest in going in tomorrow.

Have a great evening everyone!

06-07-2009, 08:37 AM
Cheryl -- you rock! After doing a few of the cross-fit workouts, I'm beginning to appreciate how difficult they turn out to be even if they don't look like they'd be so bad "on paper." Saturday's metcon even *looks* hard, so I can just imagine what it felt like.

I'm back from the UK. I wish my trip had been 3 weeks instead of 3 days, but so it goes. (I think I mentioned that it was a work trip -- somehow, I don't think my hosts would have been too excited about footing the bill for three weeks!)

I was headquartered in Oxford and didn't want to spend too much time on buses, so the hikes all began nearby: one in Minster Lovell (http://en.wikipedia.org/wiki/Minster_Lovell), the other in Burford (http://en.wikipedia.org/wiki/Burford). Both are on the fringes of the Cotswold district, along the River Windrush. As with most of the English countryside, the surrounding area is criss-crossed with public footpaths, byways, and bridleways, so you can hike through farmers' and foresters' lands (on the paths, of course) to get between villages and sites.

I'm jet-lagged still, but will still try to make it to the gym this afternoon. Hiking is great exercise, but doesn't do much for upper body strength! I'm feeling extra motivated, too, because I managed to keep my weight-loss momentum going while I was traveling.

Besides, only 2 more weeks before the next trip, to Alaska. So, Pat, as long as you can convince the clouds to wring themselves dry before June 24...

Be strong, everyone!


06-07-2009, 10:13 AM
Cheryl - I've been thinking of biking to work, its 7 miles but lots of hills, lots of fast traffic and street crossings and a path that is often blocked at various points by people waiting for the bus. So no way I could ride on the road (60 mph road) and path would be ok except I'd have to dodge a lot of people and the hills... I know our city and other surrounding ones are looking at installing more bike friendly paths although a recent plan for light rail didn't include anything that I saw so in my response (they asked for community input), I told them.

I too envy the crossfit workouts. There are 3 crossfit gyms in the city beyond the city south of me but none are convenient for me.

06-07-2009, 05:48 PM
Nelie, good luck figuring out the bike route to work...sounds like a pain, but wouldn't it be cool, not having to drive so much? I think it would be great to be in that kind of shape. I'm going to adjust the brakes on my bike, then give it a short test ride today. If it seems good on the downhill bits near my house, I'll try riding to the gym Monday or Tuesday morning, whichever day my legs recover from yesterday's WOD+skating leg torture.

Kim, I know what you mean...they look so innocent on paper, and then you get halfway through the first round, and you're like, "aw, crap!" :D

Lydia, if you do this voluntarily, you get extra points. We'll need a full report, once you can crawl to the computer afterward. :lol3:

Pat, I checked out your friend's blog. Very cool! I loved his first entry where he explains how his kid would rather stay home and play on his computer, but he hoped he'd appreciate the trip after the fact. That pretty much sums up my experience raising my boy, at least since about age 7...I just have to drag his unenthusiastic boy self out to do stuff, he hates it, then later, he might admit that it was at least not the most awful experience of his life.

Today is rest day, thankfully! I'd meant to go clean my sister's gutters today, but when I thought of climbing the ladder 53 million times, I called and asked if she was okay with me waiting another day or two, till my legs worked again. My everything hurts, but mainly my quads are very whiney today. So, I'll putter around here, do laundry, clean house, maybe do a little gardening, maybe just be lazy and read a book. Sunday is always a day where I give myself a guilt-free pass to be lazy if I feel the need. I work my tail off the rest of the week, so one day of being useless, I can live with. ;)

06-07-2009, 08:12 PM
Just a fly by to say HAPPY BIRTHDAY LYDIA!!!!

I hope you have a fabulous day!!! Enjoy!!


06-07-2009, 09:20 PM
Happy Birthday, Lydia! Dang, if we'd known earlier, we could have made up a nice birthday WOD for you! ;)

06-07-2009, 11:56 PM
Oh hey, thanks for the birthday wishes. It was a great day. Nothing monumental. Just a nice day with DH and the boys.

I did enough damage in the gym Saturday that I can barely walk today so I took a rest day. Seriously, I haven't had a case of DOMS like this in months. It hurts so much to walk that it makes my breathing shallow. It isn't anything more complicated than additional weight to my routine plus an extra set to each exercise. That, and I've seriously begged off from my lower body workouts in the last two to three weeks. Upper body tomorrow and maybe I'll be able to try Cheryl's workout on Tuesday.

Cheryl: Are you having a hard time getting your head around your upcoming birthday? It was really tough for me. I spent the three years prior to my 40th fretting over it. :lol: I think it becomes a little bit easier to accept as the year goes on. The alternative isn't real attractive either. I've also met many youthful and amazing women who are in their 50's and beyond who help me redefine how I will live each decade beyond my 40's.

06-08-2009, 02:09 AM
:bday2you: Lydia! Glad it was a good one. They're all good from here on out!

06-08-2009, 02:47 AM
Lydia, not so much. Mostly, I'm afraid to go to the gym that day, since I know my trainer is scheming on a killer b-day workout...40 of everything..crap! Seriously, though, I've never had bad feelings about getting older, not sure why. Anyway, I'm fitter and "buffer" <g> now than when I was 20, so I've got nothing to complain about. :)

I did get the bike brakes adjusted today, but have decided to put off riding to the gym (for the first time) until after I clean my sister's gutters (from the top of a 20 foot ladder, or however tall her roof is). That way, if riding the bike cripples me for a few days, at least the ladder climbing bit is already done.

I was so sore today. I'll be glad for a workout in the morning, as that always helps loosen things up again. Rest day is the worst for sore muscles, I swear, but I know it's helpful overall.

06-08-2009, 08:30 AM
Happy Birthday, Lydia! Don't sweat 40 :)

Cheryl, that workout doesn't look easy even on the screen.

I did something to my entire body or I'm in the midst of a fibromyalgia flare :( I struggle through Saturdays WOD and had to modify a lot, which was weird because I'm one of the fitter people there. Did nothing yesterday except eat Chinese food with the predictable results, and didn't do cardio this morning. Not sure about what I'm going to do at the gym, if anything. I slept about 2 hours in 15 minute increments last night and am stumbling around like a drunk.


06-08-2009, 10:07 AM
Mel: :hug: This sounds serious. Is there anything you can think of that may have triggered this flare up? Has your stress level suddenly decreased and maybe while "winding down" this occurred? I really hope you are feeling much better soon. Get some sleep if you can.

Cheryl: So glad that 40 is a good thing for you. Well, except for the workout you have to look forward to doing. Maybe instead of 40 reps you could convince him of 40 seconds on and 10 seconds off kind of workout. :s: Just a thought.

Legs feeling better this morning but still ache. They've been downgraded to the normal feeling of DOMS today and not so much "take your breathe away" kind.

Have a great morning everyone :sunny:

06-08-2009, 10:35 AM
I didn't have time to stop by the entire weekend ... bad me!

Lots of hugs, kisses and ear scritches to your birthday!!!! Belated Happy Birthday from me, Beetle Bug and Enta!:bday2you::gift::woo::hb::hb::hb::hb:

I will write more later.

06-08-2009, 10:44 AM
I don't know how I missed that it was Lydia's birthday (yesterday?), happy birthday!!

Shannon in ATL
06-08-2009, 11:45 AM
Happy birthday Lydia! Hope you had a great day! :bday2you:

Worked out with the Weider, dumbbells & ball this morning. More upper body than lower. Have to find some more LB exercises... My shoulders are nicely sore, so I think they got plenty of work. :)

Have a good day everyone!

06-08-2009, 04:45 PM
Hey peeps, just a flyby:

Mel, that sounds bad...hope you recover soon, and can get some uninterrupted sleep! Don't sweat the scaling thing. Crossfit is a different kind of workout, and usually doesn't kick your butt until a day or two later. Your workout from a few days ago can definitely affect what you're able to do today...some days you'll be strong in certain lifts or moves, other days, you've just got to scale back, it's the way it goes, and that's without the extra trouble you're dealing with today. :hug:

Lydia, it's a lovely thought, but I doubt that's gonna happen, lol!

Everybody else gets a :wave: cuz I've got to get off the 'puter!

The Crossfit Report:

Today one of the baby (Level 1) trainers was filling in, and he obviously missed Saturday's workout, because he was showing no mercy, the punk! ;)
(Just kidding, he's new, but shows promise of becoming an excellent trainer.)

I did a short run with a few sprints to get the old joints lubed up, then shoulder dislocates and squats for some ROM (range of motion) work and stretching...my everything hurt and everything was tight, so it took a while to get loosened up.

Then we had an assigned warm-up from the man:
Row 500
30 walking lunges
Sampson Stretch (30 seconds, switch leading leg, repeat)
10 jumping squats
20 push-ups
30 OH Squats

Then the WOD:
10-8-6-4-2-1 reps of:
Cleans (touch floor with BB at start of each rep, power catch okay) 135# men/95# women
KB Swing 44#/36#

My time was 8:52 using 65#/green band/36#, respectively. Watching how others were suffering on the pull-ups, I should have used the blue band. From now on, I'll switch to doing unassisted pull-ups/chins in my warm-up, till I can't do any more, then use the blue band to finish, and also use the blue band in the workouts. That should even things up a bit for me.

The plan for today (optimistic, as always, lol) is to try and get my sister's gutters cleaned ASAP, and hit the CF gym this evening for some handstand and rope climb practice, then do some heavy deadlifts and/or practice my push-jerk. I haven't done either of those lifts since April, since I missed almost 2 weeks being out sick (and of course, that's when they did them).

Shannon in ATL
06-08-2009, 05:09 PM
Mel - hope you are feeling better. I'd say with only two hours of sleep, and an interrupted two hours at that, plus the other symptoms on top of that, that taking a day away from the gym might be a good idea. Take care of yourself.

06-08-2009, 05:31 PM
50 minutes of laps and in spite of scrubbing in the shower afterwards, I reek of chlorine. It will do a number on my hightlights, I am sure.

Cheryl - no whining about turning 40 allowed. Cuz I am turning 50 on August 9. I am trying to ignore the number but there are times when it's tough. So if you whine, I would tell you a) I would trade with you in a heartbeat and b) that I will jump on a plane and come to smack you. On a second thought, maybe not. If you smacked me back, you (with all your CF training) would send me flying to Minnesota. Hahaha.

We got ONE MEASLY HOUR of drizzle. I am SO disappointed.

06-08-2009, 06:45 PM
I am the oldest person still standing so EVERY BODY ELSE QUIT WHINING!

I did legs sort of today. Squats, lunges and presses were ok, but I couldn't deadlift my towel off the floor. Seated ham curls, which I think I've done about 3 times before, were fine. Definitely a lower back thing :(

Tomorrow is supposed to be ds's graduation but we are having continual scattered thunderstorms for the next 3 days and the school won't announce the schedule until noon tomorrow. DD flies in for a brief overnight visit tomorrow morning.

off to go do something useful....


06-08-2009, 07:13 PM
I am the oldest person still standing so EVERY BODY ELSE QUIT WHINING! Mel :rofl: 'kay. :p

Time to pack and run a few errands. I'm leaving town with the family for a few days. I hope the gym is decent and not the standard issue creaky treadmill.

Alena: Sorry about the weather. It's been misty and humid here as well which means I still have to water the plants.

06-08-2009, 07:38 PM
I am the oldest person still standing so EVERY BODY ELSE QUIT WHINING!

Uh-uh. Got ya beat! :lol:

Well, I did a great leg workout on Sat, and could barely sit down by yesterday afternoon. :) Much better today, or at least until I go and do it all again.... It was a good sore though. It was a bit embarrassing when - as one of the younger people at our neighbor's 50th anniver BBQ - I was having as much problem getting off a lawn chair as the more elderly folks. :lol:

Have fun Lydia!

Hope you feel better Mel. The staggering around like a drunk part has me worried for you....

:wave: to the rest of the peeps!

06-08-2009, 09:29 PM
:D PAT! So glad you are here! I forgot I was the second oldest still standing :carrot:

The staggering like a drunk was just lack of sleep. This morning would have been funny if I hadn't been the one doing it; I rubbed shaving cream on my face instead of the face scrub that I use in the shower, then I put blusher on before foundation make up. There were other make up mishaps and I had to just scrub and start over. :p

06-08-2009, 11:01 PM
Hi! I can't believe it's June 8th already! Summertime is here! Today is really my first day working out again in awhile. I did the Treadmill 25mins @ 3.2mph. then I did my Upper Body with Free Weights (which was pretty tough! Can't wait till what I did today don't even make me break a sweat!) Then after work today my boyfriend & I went on a nice 40min bike ride! Now my body is nice & tired!

I have a 12 week walking plan that I'm going to follow through on! And do free weights & Pilates the first few weeks then switch it up with something different after I get some strength back. I'd like to join a class like Water Aerobics or Yoga this summer at the YMCA but I have to find time to get over there and see about fees and the schedule... and find a sister (i got 2) or friend (or maybe my mom!) to join me! But all in due time. Now I've got my little home workout planned for at least 3-4weeks.

Day 1 down 83 to Go!

06-08-2009, 11:56 PM
Platinum: :welcome: to the forum! Indeed summer is here and in full swing. Good luck with your current walking plan. It's certainly is nice to have a partner to meet at the gym but it isn't necessary. So don't let that be a reason not to join a gym if that is what you would like to do. Besides some days, the only quiet time I get is at the gym surrounded by fellow members with my earbuds playing my idea of motivating music. :s:

Pat: We must have had the same leg workout Saturday morning. What were we thinking? :doh: Sick as it is I'm happy knowing I'm not the only one wincing at the idea of sitting and getting back up. Tomorrow should be leg day for me but I may make it a "functional" day and take some of the pressure off of going heavy. Maybe. We'll see. :chin:

Wow. It's late. I need to get to bed so I can get my workout in before we leave tomorrow. 'Night all.

06-09-2009, 02:01 AM
We must have had the same leg workout Saturday morning. What were we thinking?

I don't know, but I did it again after work today. :lol: Wonder if I'll be as sore tomorrow..... I've discovered I need to work on my balance. This plan has one-legged deadlifts, um I don't think so! Plus my right knee would just crumple.

06-09-2009, 02:42 AM
Hey peeps, just checking in before bed, to see what the news is. Mel, hope you'll be feeling better tomorrow!

I did get the gutter job done today. Moving the ladder around their house proved to be impossible in some places, but I found one safe place to get up on the roof, then my nephew showed up to help. We crawled around on the roof, neither of us super comfortable with the steep angle of the roof, but we got the job done, and weren't maimed or killed in the process, so we called it a success.

I headed to the gym afterward, in hopes of getting in some handstand and maybe rope climb and deadlift practice. Turns out they are super crowded in the evening, plus they had about half a dozen folks there that were new (keeping the trainers busy with questions), so there wasn't room for me to be putzing around doing my own thing. Makes me glad I go in the mornings, when it's a lot calmer, and there is some wiggle room for practicing skills and such in your warm-up. I had fun hanging out, though. I helped out one new gal that was on her first "real" workout, with setting up and getting through the warm-up, then just played cheerleader during the group WODs, and helped clean up at the end. It was fun, just chatting and helping out.

Came home, had dinner, did the evening chores, then the boy and I enjoyed the last of the sunshine out in the deck chairs while reading aloud from our latest book selection. Now, time for sleeping! I will talk to you peeps tomorrow. :)

Alena, don't think I missed that bit about you slapping people. Violence is never the answer! :lol3:

06-09-2009, 09:12 AM
Pat, you know we want a lot more details on your Krista/Berardi program. Keep us updated.

As for the one legged deadlifts, have you tried them "assisted" to help with the stabilization. Set up next to a chair or bar in a rack or smith machine set to the appropriate height. Hold the weight in one hand and place the other hand on the chair/or bar to help stabilize you and/or help you out of the bottom. Slowly ween yourself off the assistance as your balance improves trying to slide in some unassisted reps along the way.

If your right knee is structurally not able to handle this exercise, be sure to let your coaches know this. They will provide proper substitutions.

06-09-2009, 09:39 AM
Cheryl: Isn't something how the dynamics of the gym can change depending upon the time of day. Our's is pretty lively early in the morning with people getting their training in before they go into work. I'm sure the new person was thrilled to have someone helping them out yesterday.

Pat: How are your wheels feeling this morning? I did legs today. They were still sore so I went lighter today. Great cardio session though.

Have a great morning everyone!

06-09-2009, 01:11 PM
I had my usual Tuesday morning Core 'N More class. Lots of weighted squats and lunges, all good stuff. For some reason, my shoulders felt mildly sore from my swimming last night and noticeably worse this morning. Not sure why, didn't swim any more / with more intensity than the last time.

I feel dead today. I went to bed a little bit too late for my liking and I will have to make sure bedtime happens earlier today.

It rained during the night! Woohoo!

06-09-2009, 02:49 PM
Thanks Lydia!:sunny: I'm using a Prevention plan for the walking (http://www.prevention.com/cda/article/12-week-treadmill-workout/107388dc78803110VgnVCM10000013281eac____/fitness/walking) that I found on their website. I've tried it before but never get past weeks 4 or 5! :( So I'm hoping to finish it this time around! I'm starting at 25mins @3.5mph & hope to be walking for 45mins @ 3.8mph by the time I'm done. I love it and I'm not going to fizzle out this time!

And I think I'll just sign up for the classes at the Y cuz I don't really like their gym... I had a Anytime Fitness gym membership but moved and didn't like the new location closer to where I live so I canceled it. But I have a treadmill, bowflex revolution & my boyfriend has all the freeweights I could need. I hope to buy a barbell set here in a month or two also. But I would like to sign up for a couple classes at the Y. Non-members just have to pay extra for the class. But whatever I do I'm going to stay active all summer!

So today I walked on the treadmill doing 5m:1m Speed Intervals at 3.2mph:4.2mph for 28mins and then I did my legs... 2sets each of Lunges, Squats, And on the Bowflex: Leg Extension, Leg Curl!


Shannon in ATL
06-09-2009, 04:05 PM
Got up and exercised again this morning, cardio this time. Three out of the last three workdays I've made it out of bed in time to work out. Woo hoo! We'll see about tomorrow... DSS is over tonight and our AC is going in and out, so he wakes up a lot when he gets hot. Can't get a service guy until Thursday. Might not be any exercise for me in the morning if it as hot in the house as it was this morning... Wow!

Hi everyone! :wave:

06-09-2009, 05:38 PM
Afternoon, peeps! :wave:

Platinum, welcome! Didn't mean to ignore you there, just sometimes am not at full mental capacity when I'm posting, lol. Sounds like you got a good leg punishing workout in today, WTG!

Alena, glad you got your rain, finally! We never have a shortage here in the winter. Maybe I could save you some. :chin:

Lydia, yes, it was quite different. I'm sure it's not like that all the time, I think it was just a hard day, the kids were cranky and getting into mischief, and a ton of new folks hitting the gym at once (they just graduated their intro class on Saturday), so I think it was just crazier than normal. Still, I like the mornings for getting my own workout in.

Depalma, good to see you posting here! I know you've been posting on the accountability thread, but I don't always remember to read that one. I should, cuz I like to read about your workouts. Did you see that video on the CF Journal (I think you have a subscription, right?) where Boz is coaching a lady on single leg squat progressions? I haven't tried it myself yet, but it seemed like a doable approach. He started her on a high box, had her squat down (no added weight) to the high box, then once she had that down pretty good, he moved her to a slightly lower box, etc.

Shannon, WTG on the workouts. I hope you get the AC fixed soon.

The Crossfit Report follows:

This morning's WOD was "Jackie", which has rowing, barbell thrusters and pull-ups.

My warm-up:
ROM work to loosen everything up
Overhead squats
front squats, then barbell thrusters
unassisted pull-ups, singles
blue band assisted pull-ups, just a few to test it out for the workout
GHD sit-ups
JTS (jump to support) on the rings, did that 3 times and held about 30 secs
GHD sit-ups

That was it for my warm-up.

The WOD:
Row 1000 meters
50 Thrusters (45# men/30# women)
30 Pull-ups

My time was 12:34, Rx'd except I used the blue band for pull-ups. I was aiming for under 15 mins, so I was happy with that. For the rowing, I had no idea what pace to set, so I set a pace of 2:20 per 500 meters, and that worked out great. I was able to keep that pace the whole time without running out of gas, though my legs were on fire :hot: about 250 meters into it. For the thrusters, I planned ahead to break it into sets of 10. For the most part, I was able to do that, except the 3rd set of 10, I didn't rest long enough, so hit failure at 7 reps. Still, did pretty good on the thrusters. This was my first workout using the smaller blue band, and that worked out perfectly. Just the right amount of suffering to put me about even with the folks doing unassisted, so I felt like the workload was just right. Fun workout!

06-09-2009, 08:10 PM

Thanks for the tips on the one legged stuff Depalma and Cheryl - I'll give it a try. My left knee is structurally fine - more a balance issue there, and the right I now have a prescription for PT for. I know the PT and he'll help me get it stronger as well as learning for do stuff with good form. Just needed the doc's note so insurance will cover it.

As for the program, last week was the first week, and we were basically "practicing" the exercises, i.e. working on form, not on going heavy or to failure. (and Lydia, my legs are not nearly so sore today as they were after Sat's workout). This week we're doing the same routines, but adding in some warm-up exercises, many with bands, esp on upper body stuff. The nutrition part starts tomorrow. Beginning next week, I think, the exercises will be cut down in number (we are now doing 12-13, plus 6-8 warm-up, but only 1-3 sets of 5 reps) and start moving up in intensity. It must be hard to train/coach 100 people at varying fitness levels. Each workout has been illustrated with a short Youtube video, and alternatives suggested for lack of equipment or physical ailments. Right now we're doing 6 workouts a week, 3 of LB and 3 UB. No cardio except for a warm-up.

Cheryl, love your new goals. I never could do a handstand - wall or not - even as a kid, while my sister excelled and was on the gymnastic team in HS. I was always jealous. (I got better grades, though :evil: )

Shannon - good job on working out this week.

Platinum - welcome!

Alena - do you think you were more tense while you were swimming? That's what usually gets my shoulders, swimming or otherwise. Hope they're feeling better. Glad you got some rain. While I'm enjoying our nice weather (now that my sister has gone home - of course) we could use some more rain. I have to remember to water my flowers...

06-10-2009, 08:43 AM
Welcome Platinum!!! Great job on the leg workout!

I had no internet yesterday. Like being in the dark ages! The only light was from the lightening stikes in the morning.

And no workout :p Body is still not cooperating. I did do ss cardio this morning and will do chest and back at lunch. Tomorrow I hope I'm back in cross fit shape.

Gotta run-


06-10-2009, 09:29 AM
Depalma, good to see you posting here! I know you've been posting on the accountability thread, but I don't always remember to read that one. I should, cuz I like to read about your workouts. Did you see that video on the CF Journal (I think you have a subscription, right?) where Boz is coaching a lady on single leg squat progressions? I haven't tried it myself yet, but it seemed like a doable approach. He started her on a high box, had her squat down (no added weight) to the high box, then once she had that down pretty good, he moved her to a slightly lower box, etc.

I do have a subscription but don't recall that particular video. I do recall Boz' Training the Pistol video though, but it's not the same one. I'll have to search for it. I've used similar progressions to what you described but I'd like to see the way Boz teaches it. I like his coaching style a lot. The Boz and Todd Experience is one of my favorite Journal Features.

I like to steal borrow cues from these sorts of things and incorporate them. My favorite is from one of Jeff Martin's CrossFit Kids videos on the deadlift. Teaching proper deadlift posture as the "angry gorilla back."

06-10-2009, 10:35 AM
Depalma, hopefully this link will work, but if not, it's a Boz & Todd, ep-2, part-7...there are 2 videos. The first is him teaching the progressions for the 1 leg squat and handstand push-ups, part 2 is the workout.

Mel and Pat, :wave:!

Just drinking the tea and waking up before time to head to the gym. :coffee:

PS to Pat: I never could do a handstand as a kid, either, and never did gymnastics. Now, I'm having fun learning about it!

06-10-2009, 10:47 AM
Thanks Cheryl!

Don't know how I missed that one. I went straight from 2.6 to 3.1

06-10-2009, 06:28 PM
Depalma, you're welcome! I remember the older pistol squat video you mentioned, and had tried that a few times, but never had any luck with it. Boz definitely seems to have turned out to be an excellent trainer. Mostly, I like to watch his form, though, since he's perfect at everything.

Everybody else, :wave:. I have to go mow the lawn while it's dry out, then I'll come back later for the CF Report.

06-10-2009, 07:18 PM
Okay, I lied about the mowing. I forgot I have to make a Costco run, so don't want to do that in the middle of rush hour. Mowing can wait.

Today was a recovery/skills focus day, since we've had metcons the last 3 workouts. Today we did 2 mins of either hollow rocks or L-sit...I picked hollow rocks since I hadn't tried them before. Anything beats doing L-sits, IMO.

Then we did push jerks, practice for me and other newbs, heavy for whoever had the movement down. I'm hoping these turn up in one of the metcons, so I can get the footwork down. I've got the dip, redip part, just need to work on my jump/land foot position. I tried both regular and split jerks today, and still like the split jerk better. Seems like I can get under the bar faster with the split foot position. I worked up to 75 lbs, then stuck there for the working sets (3 sets of 3 after warm-up sets), then took a 45 lb bar and did some more practice on my own.

I also asked my trainer for a progression toward ring dips, and he said that since I was getting pretty solid with the JTS (jump to support) on the rings, I could start trying some negatives, so jump to support, then try to slowly lower myself down to the bottom of the ring dip. Those will keep me busy for a while! I could get down partway, then ran out of muscle and just dropped to the floor. He said that when I can do the negatives all the way down, I can add a resistance band and start doing dips that way. Sweet!

Okay, gotta go. My sister the mailman is stopping by for her lunch, then the boy and I are off to Costco. Have to pick up veggies, return some shorts that don't fit, and I'm going to eat a piece of sodium-laden pizza, for a little cheat meal, just cause I'm feeling the need for a higher cal day today. I'll probably skip the crust, though, and just eat the top, since the bread gives me a headache.

06-10-2009, 10:30 PM
Back from graduation :carrot:

Cheryl and nelie if you are out there- do you do kettle bell push-thrusts? If so, how do you avoid horrible bruises on your forearms? I'm not bumping them agains me, but just the pressure is causing painful bruises :(

Food was on today. Good thing- we have had far too many graduation dinners lately!

Cros fit tomorrow if I don't feel completely broken from sitting on metal gym bleachers for 3 1/2 hours!


06-10-2009, 10:43 PM
Mel - I haven't done them before but what about getting wrist guards? I've bought the cheap tennis ones before and they helped some when I was learning to do some of the moves.

06-11-2009, 01:09 AM
Mel, I have not done those. Can you pad the forearm somehow?

06-11-2009, 07:30 AM
Hey guys!

I had a so-so weight lifting session today :) I'm not sore as I was before since I remembered not to lift TOO heavy weights (and thus risk overtraining my muscles) today.

Have a question. I've been doing more low-impact exercising as of late (just busy and tired on occasion) and was wondering... I currently eat 1,5-1,600 calories a day... if I went to 1,200-1,300 calories-- would that mess up my weight training? *I mean, can I safely eat that amount of calories and still safely lose weight without my body thinking it's starving itself and cannibalize the muscles I'm trying to build up here?*

I was thinking of going that low again just because I haven't been exercising as high as I could cardio-wise as of late.


~ tea

06-11-2009, 11:16 AM
Tea: It's hard to build muscles and lose fat at the same time. Building muscle requires a caloric surplus, and losing fat requires a caloric deficit. You see the problem.

That being said, it is possible to gain muscle and lose fat at the same time, especially for beginners. One often-cited trick is to get plenty of lean protein -- like, 1 g / lb. of lean body weight. (Note: Prescriptions differ on the ratio and on whether you should base protein intake on body weight or lean body weight!) Then, assume something like a 30-30-40 ratio of P/F/C as percentages of your caloric intake. A few calculations later, you can arrive at total calories. You'll probably find that 1200-1300 calories isn't enough.

Or, you could just try cutting calories to, say, 1400/day for a while and see what happens. :) If you feel tired all the time, if you're always hungry, or if you aren't making progress on your lifts, try increasing the calories by 100/day.

Be strong,

06-11-2009, 03:46 PM
Hmm... drat! LOL!

I guess I just feel stuck... I haven't been able to move past 170 lbs for the last 2 weeks so I don't know what to do except cut my calories or something. On the other hand, I want to continue building muscle. Arghhh...

~ tea

06-11-2009, 05:40 PM
Tea, try trading out, calorie for calorie, some of your carbs for good fats, like olive oil, and maybe add a fish oil supplement. That may tweak it enough to get the fat burn going, and the fat should help boost your energy level, so you can give a little more in your workouts, and just feel better. You could still try Kim's suggestion of dropping to 1400, if you can stand it, but the fat exchange might give you the energy boost without being too drastic a diet change all at once.

The Crossfit Report follows:

Today's workout was awful, but it had deadlifts in it, which I love!

Run 400 meters
21 Deadlifts 185# men/135# women
12 L-Pull-ups (or strict pullups, or strict pullups with assistance band)
3 rounds for time

I lost my mind in the first round, accidentally did 21 strict pull-ups with the green band, then in the second round I lost count of my deadlifts and may have done an extra 7 (I broke them into 3 sets of 7 each round, with 10 secs rest, and just couldn't remember if I'd done 2 or 3 sets that time, so didn't want to take a chance of cheating). Second round, I did 16 pull-ups before I realized I was supposed to do only 12! :dizzy: Last round, I got it right. My time was 25:34, or 25 something. I used 115 for the deadlifts, the green band for most of my pull-ups, but a few black band pull-ups at the end of the 2nd and 3rd rounds. I was sweating like a racehorse, but it wasn't a lie on the floor metcon for me, since I wasn't doing the L-pull-ups. The strict pull-ups were hard, so every set was broken for me, but not killer like the L-pull-ups. The folks doing this one Rx'd WERE laid out on the floor at the end. Great workout! Sucked bigtime! Woohoo!

06-11-2009, 07:29 PM
The forum's idiot is checking in.

I went to a Pilates class this morning and I looked forward to going swimming in the early afternoon. I got there and already started to take off my clothes when I realized I had forgotten to pack a towel. Bummer. The facility doesn't have any to rent. So I had to scratch my lane swim.

Good thing it has been raining all afternoon .... but it would have been even better if I had time to lay the sod last night, but I got home too late.


06-11-2009, 08:41 PM
Oh bummer. Our only pool is at the HS and they don't supply towels either. The gym does, but they're scrawny and I suspect they use fabric softner in their wash as the towels are not very absorbant. When I know I'm going to shower there, I take my own. I've also gotten undressed to shower and realized I'd forgotten go grab a towel..... Nothing like putting sweaty gym clothes back on. :( And of course there's never anyone walking in who can be persuaded to backtrack 15 feet and grab you one.

06-11-2009, 09:57 PM
Yup, I've done that too but not realized it until I was soaked. Paper towels from the sink work for the body, but aren't much good for toweling off your hair:dizzy:

Cheryl- lol, I've lost count and done too many then have the sinking feeling that I'm going to pay for in on the successive rounds. Sounds like a great workout. I haven't been to cross fit since last Saturday :( Graduation and my back issue (maybe related?) has made a mess of my workouts this week.

I have tried just padding my arms with my towel and that does help. But...I confess to being so competitive when we are doing rounds for time or as many as possible, that I don't want to slow down enough to readjust the towel. I'd rather get bruised :eek: at least the first time. Subsequent bruising is even more painful. A trip to Sports Authority is on the schedule this weekend to see what I can find.

I have recertify this summer. I'm torn between getting continuing ed credits in something totally off the wall (like a cross fit certification which is EXPENSIVE!) or something dull and marketable like senior fitness. My previous recertification courses were in functional training, sports nutrition and speed and endurance coaching. Can't say that was real useful to me! Ideas?


06-12-2009, 08:28 AM
Mel, I use these http://www.nofearfitness.com/products/forearmguards.php and have been happy with them, although there may be less expensive alternatives.

These are basically inner foam with a cloth outer coating like a barbell pad (although not as thick), with two reinforcing metal strips inside.

While you are at Sports Authority, see if you can find a rep counter for you and Cheryl ;)

06-12-2009, 08:38 AM
Thank you depalma! That is EXACTLY what I need! And I love the name of the site. Unfortunately, that describes me to a T. Until I get hurt :p

Cardio done. I may try the "Fight to be Fit" class before cross fit tonight, then I'll pass out watching the last game of the Stanley Cup finals. Does anyone remember my short-lived flirtation with playing ice hockey? :rofl:


06-12-2009, 10:59 AM
Mel, I don't know the ice hockey story, so we'll need a recap here. Sounds entertaining! ;) Glad you found something that looks like it will work for the KB bruising. All I could think of was maybe arm warmers, or a (kid's) soccer shin guard, volleyball style elbow pad or a neoprene wrap, taped in place with athletic tape. Sounds like you might have to take it a little easier on the CF workouts, Geronimo, till your body has a chance to get used to the program. Like I'm one to talk, because I get impatient, too, but my trainer keeps me in check, and he's always been right, even though I don't like it at the time.

Depalma, VERY funny, wiseguy! (smack) I think part of my problem yesterday was that I woke up late, and ran off without eating anything. Not intentional, just forgot. I've done that once before, with the same results. I made sure to get right out of bed this morning with the alarm, and not only ate my usual (yogurt and a cup of tea), but scarfed 2 oz of turkey, as well, just to be sure I have a few braincells at my disposal this morning. I don't like to eat too much, since I never know what the workout will be, and too much food will bog down any running or jumping, but obviously, it's even worse to miss breakfast altogether when there's lifting involved. :dizzy:

Okay, I'd better get dressed and head for the gym. I'll check in later with the torture report!

Shannon in ATL
06-12-2009, 11:34 AM
Good morning -

I've been MIA on the posting here lately, but I have been reading! I've exercised the last four days, two days of cardio (still loving Linda's treadmill HIIT so did that yesterday), one day on the Weider/swiss ball/dumbbell exercises, one day of cardio yoga. Still fighting off a cold, so taking today off. Tired, congested... :( FGot my AC fixed yesterday, so the house feels much better!

Mel - I haven't been around long enough to know the hockey story either... fill us in... :) Hope the guards work for your arms with the KB.

Cheryl - breakfast important, yes... though I don't know if even skipping breakfast would make me lose track on the number of reps I'd done - I'm typically desperately ready to quit when I get to the end so I know exactly where the end is... :)

Alena - I have a couple of towels I keep in my car now for running at the park. Hey, I remember a thread about people drying themselves at the gym with the hand dryer? :devil:

:wave: to everyone else!

06-12-2009, 01:59 PM

I'm loving my new exercise program, but finding myself being creative with fitting in 6 days of lifting. We were out til 9 last night, so I did about 1/2 of my UBWO (at home) then, and finished it up this morning. Fortunately, we're still in the "practice" mode so we're doing a lot of exercises, with lower numbers of sets/reps and not going to failure. It did mean I had to warm up twice though. :) DH has gone fishing til ? Sat night likely. I'll do my LBWO at the gym tonight, and then be there again tomorrow for a complete UBWO. The "real" program starts on Monday, so I'm interested to see what it consists of. I know at some point they'll add cardio back in, but right now I'm enjoying the break from it (except for 10 min or so for warmup).

The nutrition part is a slower paced, habit building program. First habit is easy, at least for me - taking fish oil and multi-vitamins. I already do this anyway, so I just needed to adjust how much fish oil. We're also working on setting goals - long term and daily steps to work on them.

Work is quiet today, as the library is closed due to the CIty's summer festival Colony Days. We have carnival rides set up in our parking lot - and not only will our patrons not be able to park in the lot, the people at the carnival (i.e. teenagers) would be in and out of our building and trash the bathrooms (yes, we have previous experience with this :) ). So the staff is here having a quiet day.

06-12-2009, 03:37 PM

I'm just back from the gym. I don't usually go this time of day (right after lunch), but I had several am meetings and the gym closes at 2 pm.

I learned something very, very important: Never, ever, EVER attempt to do a cross-fit workout involving explosive lifts within 1 hour of eating a can of tuna fish. Ever. Don't even think about it.

The FDA ought to require a warning label to this effect on the tuna cans, right after the one about mercurial dolphins.

Be strong (stomach),

06-12-2009, 05:29 PM
That's what my resolution was yesterday - to keep an spare towel in the car. And I will probably create a spare bundle of everything as I found a swimsuit, when I was at a dept store yesterday, that is chlorine resistant. Because I know the current one (which isn't chlorine resistant) won't last very long. The new one is not the sexiest but it fits me well and it was on sale. So hard to refuse.

I actually wished (after I left the rec centre) that I had found out AFTER I had my swim. I would have survived even without the towel (it was raining, so really, why worry about a towel?) Unfortunately, the rec centre doesn't even have paper towels, there are only elec. hand dryers. Oh well. Lesson learnt.

I am meeting Mike, my new trainer, at the gym tonight, for our first workout together. I will tell you about it tomorrow.
Have a nice weekend, everyone!


Shannon in ATL
06-12-2009, 05:53 PM
Kim - I've seen the term 'explosive lift' before, but don't know what it means. Now that I read your tuna fish post I'm sure I have a completely incorrect mental picture in my head of it.... Have to look it up to replace my imagined image... :eek: hope you feel better!

Alena - I've considered joining a gym lately just to have access to a swimming pool... there is an LA Fitness near my office that I could join, but I don't know if I would be any good at swimming... I used to love it when I was a kid but haven't done it in years... I do remember non-chlorine resistant suits fading out a lot on me during my youth...

06-12-2009, 06:53 PM
Shannon - swimming is a lot like riding a bike - if you swam a lot and had decent skills you'll pick it up again quickly. You'll need to work on endurance and probable fine-tuning, but you'll do great. I hadn't swum (at least laps) for over 15 years, and except for getting tired easily, I had no problems.

06-12-2009, 07:02 PM
Kim, :rofl:, poor thing! Thanks for the laugh, though! :hug: You finished the workout, though, right?

Pat, that sounds like a good program, so far. I'll be interested to hear how the actual workouts go. We'll need full reports with details!

Shannon, I desperately want to finish, also. This never happened to me before I started at the CF gym, but then, I wasn't kicking my own butt anywhere NEAR what happens there. Still, I keep going back for more, lol.

Alena, good luck with the new trainer. Let us know how it goes!

The Crossfit Report:
Today we had a substitute trainer, which is always a bad sign, lol. If Kurtis was there, we probably would have had the option of doing a lifting focus day, for those of us planning to do the usual metcon-o-doom on Saturday, but he was gone, so no such luck. After staring at the WOD on the board with my "deer in the headlights" look, I did a minimal warmup: walked 200 meters, did some stretching, ran back to the gym, did some ROM and a few squats to make sure I was all limbered up, then did some practice with the jumprope (yep, I still suck at it), and a few test push press with the prescribed weight. That was it, since I could see the workout was going to cover everything else.

The WOD:
50-25-15-10 reps of:
Push Press (75# men/45# women)
Jump Squats (air squat, then jump just so feet leave the ground, not too high)
Abmat Sit-ups
Push-ups with feet elevated

I don't have a lot of "on my toes" chest to floor push-ups, so I asked what to do, and the trainer said just to do them on floor like normal, toes to failure, then knees being okay. I saw a bunch of cheaters ;) doing curtsy push-ups, which I could have done, but I'm glad I did them chest to floor, because it was a better ROM and better workout, IMO.

I did this one Rx'd except for subbing chest to floor regular push-ups. My time was 25:23, and most folks were around the 20 min mark for this one. The first 2 sets (50 and 25 reps) were Rx'd, the last 2 rounds were "extra credit", lol, which I did. I figured, after doing 300 reps, 100 more was NBD! This was a great workout! At the end, somebody else needed my barbell and my spot on the floor, so I just crawled over to the corner and curled up in the fetal position till I started to feel half human again. :lol3:

Tomorrow morning is my 5K at the crack of OMG, then I'm hoping we get out of there early enough for me to catch the 10 a.m. WOD at the gym as usual. Tomorrow night, we're gathering at the gym to watch the CF movie together and cookout, then if I get done there in time, I'll catch the last 2 hours of skating, since Saturday night is one of the few nights with good dance music playing at the rink. Worst case, the times don't work out, and I just do the 5K and the movie, which will still be fun.

06-12-2009, 07:34 PM

I learned something very, very important: Never, ever, EVER attempt to do a cross-fit workout involving explosive lifts within 1 hour of eating a can of tuna fish. Ever. Don't even think about it.

So did you have a visit from Pukie the Clown or did he just knock on the door?


06-12-2009, 08:44 PM
OMG. Depalma. Where do you find this stuff?
Cheryl: You are one busy woman! Your doing a 5K AND CrossFit tomorrow?! I'm so not worthy. Nice job with the pushups by the way.

Alena: I can't wait to hear about your workout tomorrow. Have fun!

Mel: Go on, get the CrossFit cert. You know you want to...Anyone can get a Corporate Wellness, Senior Fitness, etc. but only a few would put themselves through a CrossFit cert. Do it...and then tell us all about it. :devil:

Hey :wave: to Shannon, Pat, Kim, and Fran. FRan! where have ya been?!
Busy week here again. When are then not? I think I pulled my bicep muscle. (Don't laugh) I strained it while moving a crate of dumb bells. It's seriously sore where it attaches to the forearm. It's making my pullups impossible.

Had a great session with my clients this afternoon. The weather was really fantastic so we took it outside. I'm really impressed with how well their form is developing. One of the clients shared with me how much she is enjoying the "lifting" and how much it surprises her. :yay: another convert. I love what I do. :D

06-12-2009, 09:44 PM
OUCH! Don't fool around with that Lydia. If it doesn't feel better in a few days get it checked out. Detached muscles are no fun.

Cheryl - I'll be sure to share my workouts when we get to the "real" ones. Right now I'm doing lots of squats, lunges, push-ups, deadlifts, pull ups, etc. (that stuff is in 2 different workouts). We have about 20 exericises per session, but only 1-3 sets of 4-8 reps, some less. And on that note, I'm outta here for the weekend, beginning with the gym on the way home. :)

06-12-2009, 10:19 PM
Lydia :hug::hug::hug: You are truly paying it forward :) I'm so happy for you!

OK Kim, I nearly lost a mouthful on my keyboard when I read your post. Have you seen the site with the tuna shakes? I haven't looked at it or for it in years- hang on....here it is: 1001 things to do with Tuna (when no one is looking) (http://www.deepsquatter.com/shake.htm). :rofl:

It's an absolute classic of lifting lore.

and the big new of the day......drum roll....
I did handstands !!!!!!!

I also ordered arm guards, with depalma's help. True wimps wear arm guards. Proudly..

The ice hockey story...haha.... My husband is a twice a week ice hockey player. Every Wednesday morning (that's fine, it's when I do my weekly treadmill run) and EVERY SATURDAY NIGHT. About 3 or 4 years ago, I had had enough of being single every Saturday night. He wasn't about to quit because the only motivation he had at the time for working out was to stay strong enough to play hockey. Even a non-checking game is pretty brutal physically. So our compromise to save our marriage was that I would start to play on the Saturday night games- supposedly it was a mixed league and there were other women. I practiced skating and am fairly good. Turns, stops, skating backwards, racing down the ice and stopping on a dime- no sweat. The first Saturday night that I went to play there really were two other women there. One was the 21 year old goalie for the University of Pennsylvania team and the other was a mid 30's steam roller who was 5'9" and had been playing since she was 6. All the men were 7 1/2 feet tall. I'm 5'2 1/2". I don't think the skates made me any bigger. On my first shift, I was welcomed into the non-checking league with a cross check into the boards, probably unintentional due to lack of skills, but I was sore for a month. I skated ONE shift and got the heck out of there! Hubby and I had a long talk and a new compromise. We are still married, but I don't play ice hockey! :)

It's one of the few things I was just too terrified to repeat. I'd rather junp out of an airplane :dizzy:

Cross fit report:
4 chest to bar pull ups
1 deadlift rx'd at 135 for women
7 push ups
9 burpees

9 rounds for time. It was the burpees that had me sucking wind.

Tomorrow is a nice lazy full body workout with a friend. It's beginning to sound like rest day in my world :rofl:


06-13-2009, 01:42 AM
Yeaaaa to mel for the handstands!!! :cool:

Friday's exercise session:

* 60 minutes on the STAIR master (*shocker since I just started the other day lol*)
* 1 hr + on overall body weight training...

So far I don't feel over trained, but took it easy on my muscles here today. I guess I'm still trying to figure out how to safely lift weights, feel a little sore, but not SORE for several days afterward here that aleve becomes my new best friend ;)

I'm beat!! :) I'll be more chatty tmr (saturday)!!

Shannon in ATL
06-13-2009, 11:29 AM
Mel -- woo hoo! congrats on the handstands! And, I agree that Crossfit certification sounds like something you would enjoy. Thanks for the ice hockey story! I love the fact that you dive right into new things - even if they don't work out at least you try them. :) So many people don't do that, myself included - though not as often now as I used to. I'm working on it.

Lydia - I know that reading your posts have been inspirational to me on here, so I can only imagine that having you as a trainer in person would be even better. I'm glad your clients are enjoying themselves, and that you are enjoying it as well! :)

Depalma - :)

Cheryl - I totally missed the 5k and the Crossfit both today in your post... Wowza... have fun!

Pat - I'm looking forward to hearing about your workouts, too!

Tea - great job on the stairmaster!

I'm not likely to exercise again today, I'm still feeling pretty terrible - worse than yesterday at this point, but still waiting on meds to kick in... My upper jaw started to ache this morning so I'm pretty sure I have a sinus infection now. Blah. At this point just carrying my coffee mug and smoothie cup is wearing me out, much less any exercise... DH & DSS are at the barber and then going to the bookstore so I'm thinking about lying back down in the bed for a little while with some more cold medicine...

Good weekend everyone!

06-13-2009, 12:32 PM
Kim, Depalma,
You crack me up! Thanks for the laugh.

You rock girl!!! (not that's any news). Congrats on the handstands and I loved reading your hockey story.

You should return to the pool. You can't possible forget swimming. I seriously love it. It's so relaxing. Perhaps I should say that I swim only breast stroke (yeah, I am a wimp). The reason being that when I was an 8 yr old kid, I could float in the pool with my face down and hold my breath. Two years later I was unable to do it. And it never came back. So unless I hold my nose I better not get underwater. I really would love to be able to swim crawl but somebody needs to teach me how to hold my breath cause I would drown otherwise. Like I said, I am a wimp. But in my defense, I have to say that I am pretty good with the breast stroke and quite fast (if that can be said about a breast stroke).

I think I will have to drive down those 800 km when you run out of people to train.
So here is how my last night's workout went.
I know you guys said to make sure he is certified etc. He is not. But he trains two other people and plays soccer (so he is all over Canada). He is still studying but I think he really knows what he is talking about. Of course I can quit any time if it doesn't work for me. But last night's workout was AWESOME. We did arms and shoulders and he was really paying attention to my form and kept an eye on me the entire time. I am proud to say that mostly he was saying "Nice form!" or "I love your attitude" (like when at the end of each set he would say Gimme two more! and I would crank out 5 more reps).
He is charging me $25 a session which was pretty cheap considering we were there almost and hour and a half last night. So if we continue in the same spirit, I''ll be as happy as a clam.
here is what we did:
- Seated Arnold press (shoulder press)
- 3-way shoulder raise
- Standing Barbell preacher curl
- Dips (on Gravitron and also some on a bench)
- Bicep curls (with rope on a machine)
- Skull crushers
- Tricep pull downs with spread
- Pushups (well the pushups were at the very end and very PATHETIC. Cheryl, you would keel over laughing)

I think we did three sets of each with quite a number of reps because I think he was surprised at what I can do. We will adjust, I am sure.
So if you have any criticism, fire away. I can take it.

The only problem is that he is very busy right now so we won't be able to meet on a regular basis but I guess as his schedule allows. We will see how it goes. I was in heaven last night, I really was. I am sore today, but frankly, I expected worse. I am sure it will be worse tomorrow as that's how my body works.

Later, chickies, gotta start laying some sod but I will check in later.


06-13-2009, 12:33 PM
P.S. Shannon, sorry to hear about your sinus infection. I hope you will feel better soon.

06-13-2009, 02:10 PM
Alena, you can get nose clips which will keep the water from your nose and then learn to breathe for the crawl. I took a 6 week course last fall for folks at all levels of swimming who wanted to work on their strokes. There were 2 who really couldn't swim or only dog paddled. The rest of us needed help with our strokes, and one was training for a triathalon. My biggest problem was that I did lots of life-saving training in college, and learned to swim crawl with a frog kick, and learned to do both crawl and breast stroke with my head up - the better to spot the victim you know. :lol: I've relearned putting my face back in the water and it really is more efficient. Harder was putting the flutter kick back into the crawl. But all that being said, breast stroke is one of my favs mostly for it's relaxing aspect. :) DO you not put your head under for it?

Had a great UBWO last night, and there were only a few people at the gym. Today is a lower body day, and I think I'll do it at home. DH is still gone fishing and since he refuses to carry a cell phone, I have only a vague idea when he'll be home. If he catches fish early, he'll be home early; if not, he'll be home probably tomorrow. :shrug: I just need to be ready to freeze fish when he gets here. (Of course, he may not get any, then I'm off the hook :lol: )

06-13-2009, 08:21 PM
Depalma, now see, I was being tactful and not mentioning the "P" word, and there you go putting up a ginormous picture, lol!

Mel, congrats on the handstands, woot! Now, had you done those when you were a kid? I can hold myself up, but am fighting my fear of kicking up into one all by myself...the floor seems SO far away, that I end up bailing at the last second. :brr: I'd vote for the CF level 1 cert, also, but I know what you mean about the price...that first one is expensive. Still, I think it would be worth the experience, with all the hands-on involvement. I volunteered to be a guinea pig for a Level 2 cert this August, which is being hosted at my CF affiliate. It's free to volunteer to be one of the people being trained, and I figure it will still be a great experience just being there.

Tea, WTG on the stairmaster! I'm pretty sure that would kick my behind!

Shannon, hope the sinus infection clears up quickly!

Alena, push-ups are SO hard for me, I would never laugh at anyone's attempts at doing them! I was only complaining yesterday, because the folks where doing the partial push-ups were more than capable of doing full ROM, but they shortened them to get a faster time in the workout. I always try to compare my times to theirs, to see how I'm doing in relation to the group, but when half the people are barely bending at the elbows, and calling it a push-up, then it's impossible to judge what their times would have been with full ROM (range of motion). For myself, I'll stick with the best form and ROM I can get, then I'll know for sure that if I get a faster time, it means I'm getting better. That's what I was trying to relate, and didn't mean to imply that I would poke fun at someone who is struggling with any movement. :hug: Congrats on your first training session, by the way. Sounds like you had a good first workout!

Pat, those workouts sound pretty tough already! I wonder what they have in store for the "real" class. Should be a good one!

Lydia, I tried to make the workout, but got there too late. I did get to watch my trainer and some of the guys do a strongman workout, though, which was fun. I am SO training up for that, so I can compete next year! I'm happy to hear that you're enjoying the PT job!

I hope that's everyone, cuz I'm going blind from staring at the computer. Here's my report on the 5K and CF today:

The 5K started at 8:30 this morning. My sister Sue and I got there early, found street parking close to the start/finish lines, and had enough time before the run to partake of the free massage at one of the booths. I've never had a massage before, from a pro like that, and it was painful, but in a good way! She asked what I needed, and after yesterday's workout, I couldn't help but laugh! I said, "how much time have you got?" lol. She got started and saw what I meant, then asked me what I'd been doing. :lol3: Most sore and tight were my calves, hams and low back, so she spent a little extra time on those, and also was able to work some magic with my shoulders. I'm pretty sure I ruined all her hard work later, but it was nice at the time. I'm thinking I might have to go in for a massage once in a while, just for the luxury of it. They also had free spinal evals from the chiro doctor, but we didn't have time to try that out, or I would have.

My sister did great in the 5K! We started out running, and I really expected her to drop down to a walk after a block or so, since she hasn't done much running at all, and her normal walking routine has suffered with her working full time and carrying a full load of college courses at the same time. However, she kept up about a 13 min pace run for the first mile and a half or so. Finally, she dropped to a walk, but I was really impressed with how far she ran today! I just kept pace with her, doing an easy run the whole way. It felt good to run some distance, since I hadn't done anything over a mile since about February. I had fun on the run, chatting with my sister, and both of us being free of boys for a little while! We made it back to the finish in about 46 mins, or close to that, which beat my sister's last 5K by about 7 minutes!

We hotfooted it out of there, since I was hoping to make my CF workout, and she had a softball game to get to. There was a lot of traffic on the way to the gym, so I missed the last group workout today, but my trainer and some of the guys were doing a strongman workout, with some CF style runs added in, so I got to watch them do that. I'd only seen pictures before, but it looks like fun, and now I know for sure that I want to train up for it. My trainer already said he would help me train up so I can compete next year. (gotta get my lifts up there in the amazon range first, lol)

After that, they were all headed over to test out a possible truck pulling event for their next competition. It was a hand-over-hand pull, using a rope. You sit in the big tractor tire with your feet braced, then pull the rope hand over hand, which is attached to the truck. I got to try this one myself. It was hard on the grip, and tiring. There was no momentum to be had, since the pull was uphill, so you'd deadlift the rope to get the truck moving, then when you went to regrip, the truck would roll back a little. I pulled it partway, then just ran out of gas and couldn't pull any more. They had already decided the truck was too heavy for the women's class to pull, because even the big guys had trouble with it, so I didn't feel too bad about not being able to pull it the full distance. I was stoked that I got it moving at all, to tell the truth!

Tonight is the movie thing at the gym, and cookout. I'm taking my skates, so that if it finishes early, I can catch the last 2 hours of skating at the rink. If it runs later and I'm having fun, though, then I won't worry about the skating, since I've certainly gotten in a workout today. :D

Oh, forgot to say, my trainer told me today that the weight class split for women, in the strongman competitions, is 160, so I think I will have to reset my goal weight. I think I will just aim for 160 right now, and then try not to let it drop below 156 for morning weigh-in. I figure I can adjust a few pounds if needed when I get close to doing my first competition. I'm pretty happy with my size now, and it would be nice, too, not having to go through another clothing size, since that gets expensive!

06-14-2009, 10:14 PM
Hello all!

Really good weekend. Did running with dogs, kettlebells and then walking (and well eating) in DC.

Today, we went on a bike ride, about 23 miles. The excitement is that my back tire fell off! I think when I was goofing with the tire fasteners, I didn't tighten it up all the way and it just came loose after a while. I was wondering why my shifting felt a little weird. Oh and also, we bought a roof rack to put my trike in yesterday (the store ordered it for us) and today we tested it out. It works well which means when we go camping next month, it can come with us, major yay!

06-14-2009, 11:54 PM
Nelie: You lost your back tire?! Fortunately it sounds like you weren't injured. Oh my. I really need to get some miles on my bike. I did better when it was in the basement over the winter. Just a lot going on right now and all my workouts are in a gym. I just need to set a day aside and go.

Cheryl: That massage sounds wonderful! The last time I had that done was eleven years ago and I was six months pregnant. I really could use it more now. Deadlifting a rope attached to a truck. :faint: So what did they use for the women's class?!

Pat: So are you busy cleaning fish?

Alena: You find your way here and I would be honored to put you through the paces. Glad to hear you had a great session with your new trainer. Just as a side note, I would suggest doing the pushups first. It's a compound exercise and takes a lot of strength. I just like to hit that first along with pullups while I'm still fresh.

Lydia - I know that reading your posts have been inspirational to me on here, so I can only imagine that having you as a trainer in person would be even better. I'm glad your clients are enjoying themselves, and that you are enjoying it as well! :)

Awww. Thanks. :o I'm just passing along all of the good I got from this site too. It's just so important to share and to let others know it is possible to create and live a fit and healthy lifestyle regardless of where you begin. Mind you, some days are easier than others right?

Tea: Too tired to type, well that's a good sign. Slow and steady. It's not a race, you have a whole lifetime to learn and experience it. Enjoy the process.

Mel: Handstands. Man, I have so much work to do...:D So, are you doing handstand pushups yet? Is that your next progression? Just checking. Also, :hug: thank you so much for all of you support as I made my decision to pursue this last fall. My psych classes were never as interesting to me as this.

Saturday night I attended the premier of an indie film written and directed by one of my best friend's husband. The theater was packed and he was truly in his element. After the film we spent the evening in their backyard being "bad neighbors." :devil:

I just love this time in our lives. So many of my friends are in the midst of pursuing their passions, celebrating the product of that work with each other and mentoring those who wish to follow us. It's what it's all about :yes:

Oh, and yea, I did get a workout in beforehand, skipped the pizza, cookies, brought the veggie tray...drank the Barbarossa de Alba...:dunno:

06-15-2009, 12:00 AM
Just saw the tuna link. How did I ever live this long without these recipes. I really hate tuna. Chicken, and eggs, eggs and chicken...besides, my cat would never give me any peace if I took up tuna in a can. Seriously. She hates me already I wouldn't want to validate her feline reasons.

06-15-2009, 03:28 AM
Pat: So are you busy cleaning fish?

Nope! These fish come home without their heads and completely cleaned. :) DH rinses them, cuts them, and I go to work with the Foodsaver. The water was very high in the Copper River, and he brought home 3 red (sockeye) salmon. Headless and clean the total weight was 15 lbs. We had some for dinner last night and the rest have taken up residence in the freezer. For fun I priced them at the grocery yesterday. $6.99/lb for whole cleaned fish; $10.99/lb for filet. I figure we got $90 worth of fish added to our freezer.

Today was a rest day, and since it rained overnight and well into the day, I did rest. Tomorrow is an UB day, and then if it hasn't rained I'll mow the lawn. Tuesday will be the killer. Plan is to pretend I'm Lydia or Meg and be at the gym before 6, workout, come home, shower, eat and dress and be at work by 8:30. I have a City Council meeting at 6, and it's really hard to leave work early to workout and shower before the meeting, so I'm trying the morning routine. I'll keep you posted. :)

06-15-2009, 08:31 AM
Quick HI :wave: to all! June is just flying by and I'm not getting my 1047483945872 projects done.

I was sore,sore, sore this weekend. Friday's workout was pretty intense, but the only thing really different were those handstands. My lats, rhomboids, butt, chest, and forearms were sore. The chest soreness was probably due to the bazillion burpies, but I'm blaming the handstands for the rest of it. It felt good :) Yep, Lydia, I'd love to progress to the handstand push ups. I do them in a pike on a ball now. I'm sure that's easier.

Shannon- Hope the sinus problem was short lived. That's miserable.

Nelie- losing a wheel! that must have been unsettling to say the least.

This week is going to be crazy- we have Fed auditors in next week and are in major compliance clean up mode at work. Just a regularly scheduled audit- no did anything nasty! But it's a pain and getting red marks is not good. Next week we take ds to his new university for a parent/freshman orientation which puts a big hole in that week...then it's July. Amazing!

Gotta scoot. Cardio done, legs at lunch :) :p

06-15-2009, 08:48 AM
Pat: How wonderful to have all that free food already to go! Glad you didn't have to help clean them. Good luck getting your early bird workout in. Just try it for a week or two. Its a great feeling to get it done before everything else and that happy endorphine buzz lasts for the rest of the day. :goodvibes:

Mel: I can't do a pike to save my life. It's a head thing. I keep telling myself, "knees shouldn't flex here, but I end up breaking into a jack knife and it's all over." I'll keep working on it. Speaking of stupid human tricks, I found a great book for weight training on the ball I'd like to pass along:

Strength Ball Training, Goldenberg and Twist. I like this one because it contains tips and progressions. It also comes with a DVD although I haven't had time to watch it yet.


Oh, enjoy Freshman orientation. Sounds like fun!

Gotta scoot. DS2 has an appointment at 9:00am and I still have to shower from my (this is for you Pat) early bird workout.

Enjoy the day! :sunny:

06-15-2009, 09:09 AM
So I'm back from our trip out to Nova Scotia....wow, that's a beautiful part of our country! I didn't realize just how beautiful the landscape is, and the people are wonderful and the food is amazing! There was a lot of seafood in my diet and yes, some of it was fried. :o We walked a lot but, sadly, ignored the fitness centre. Oh well, that's what a vacation means to me and I'm back on track trying to reverse the damage.

I can't remember who posted the clown cartoon, but thanks for the early morning laugh! That was great!

Mel - congrats on the handstand...I'm so envious! Do you have any video you could post online? Maybe we should start a 3FC Weight Training You Tube group?! I would love it to see everyone's accomplishments!

Lydia - wanna come here and train me? ;)

Off to an all day training session at work (no, not that kind of training) :(

Happy Monday everyone!


06-15-2009, 10:02 AM
Looks like everybody had a great weekend! I spent mine mostly in the back yard (working). The bad news is that the sod that I laid appears to be dead. As if it was not enough to haul it home turning my car into a pig sty, now I will have to haul it back where it came from. :mad:
Other than that, my right forearm is quite sore - lots of digging and pulling, etc.
But I was thinking that the back yard would be a good place to try handstands (against the shed). If I fall, it will be on the grass. I really don't have that my space in the house as the house is awkwardly designed and I don't have any free wall against which I can do a handstand. So I thought about it and at the end, I forgot. But it's probably for the better because I didn't finish until past 7pm by which time I was really tired. So I try tonight (when and if the neigbhours aren't watching). :D

Lydia, Thanks for the comment on the push ups. I will remember to do them first the next time. He actually scratched them off the list saying I had done more than enough that night but I simply had to show him that my push ups sucks.:p
Oh, and BTW, I love tuna! Today, I am having tuna a third day in a row.

Pat, woohoo on the salmon! The last time (about 3 wks ago) I bought 3 salmon steaks (I prefer steaks to filets) they cost $15. That's outrageous.
I'd forget - you asked if my head doesn't go underwater with the breast stroke - not really. I must be swimming the European breast stroke. :) But maybe that's why my shoulders hurt sometimes after swimming as I try to keep my head above water. I will have to do something about it.

Elisa, welcome back from vacation.

Everybody else, :wave::coffee::flow2:


06-15-2009, 10:06 AM
Your push ups in a pike on a ball - is this it?

06-15-2009, 03:35 PM
Swimmimg: done! I love Mondays - the guards at the pool are virtually picking their noses as there is usually 1 person in each lane.

06-15-2009, 04:18 PM
Hey peeps, just a flyby this morning, so hi to all. :wave:

Lydia, they don't know what vehicle they'll use for the women's class yet. The competition isn't until end of August, I think. They're going to test out some cars, I think, to try and find the right weight. It's a pull for time, so whoever pulls it the full distance the fastest will win that event. Apparently, they draw for order on the first event, then after that, it's reverse order, so if you win the first event, you get to go last on the next event, which gives you more rest time. Oy, that would be some motivation right there to do your best!

The CF Report:
Skills and a short lifting metcon today...

Skills: I worked on rope descents, and I think I've got it nailed, but will need some protection for my right shin, or else need some shoes with more rubber on the bottom, maybe the old converse shoes? Trouble with my running shoes is that there's hard plastic in the arch on the bottom of the shoe, and the rope just slips right by that, no grip. I have to use the ball of my foot to grip, and that's just less than ideal. Other than the shoe issue, though, I'm ready to do the rope climb, I think, all the way. Didn't do it today, but will give it a go in one of my warm-ups soon.

The WOD:
30 clean and jerks for time (135 men/95 women)

My time was 5:28, scaled the weight to 65#, which felt right, since I am still working on my jerk. I tried regular jerks and split jerks, and I just like the split jerk better, since I can get under the bar quicker that way. I needed the practice, and also was not ready for a long brutal metcon, so I really enjoyed this workout today!

Okay, got to go do a yard job, make some money. I'll check in with you peeps later!

06-15-2009, 04:31 PM
Morning all! Wow, everyone had busy weekend! Welcome home Elisa. We went to Nova Scotia on vacation several times during my childhood. Living in Massachusetts it was a long, but doable, drive. My BIL in Maine takes the ferry over at least once a year - his wife gets very carsick and but deal with ferry. It's a lovely place, I agree.

Update on my PN program: We're moving from 6 weight sessions a week to 4, with the other 2 days now for cardio (1/2 hour). That will be more manageable for me, but I'm still on for at least 3 days of early morning workouts this week - Tues/Thurs/Fri The motto for the PN ladies' group is "I'll do what I have to do" I feel like I have very little in the way of excuses when I read that some of the others are for instance: a nursing mother with an 8 month old, plus 3 and 5 year olds; a nurse who works 12 hours shifts, with a 2 hour drive each way, etc. Me I "just" have a (theoretically) 8 hour/day job, plus evening commitments.

Woops, just had a phone call that requires some immediate work on my part, catch y'all later....

06-15-2009, 08:45 PM
Pat: Hope you were able to put out that flame at work without too much trouble. Good luck meeting the challenge of the PN program. :hug: Give the early morning workouts time to settle in for you.

Cheryl: How many pairs of shoes will eventually line your closet that are just for your CrossFit workouts. :lol:

Okay. Big News. Does anyone here follow golf? You know, it's that sport where they use iron in a completely different way than we do? I just found out this afternoon that my 19 year old cousin is playing in the US Open Wednesday! I'm so excited for him. His dad is going to caddy for him. He actually was a second alternate and we didn't think he would actually play but he got the call today. Go David! :cheer:



~okay. I'm all done now. :^: I'll go back to my corner of the forum and behave.~

06-15-2009, 09:04 PM
Yay for Lydia's cousin!!:carrot::carrot:

Alena- The video you posted is a pike to push up. I like them also.
But this (http://www.youtube.com/watch?v=cdJS6T4-RnY&feature=related) is what I was referring to. I've never successfully done the medicine ball version. I've tried a few times much to onlookers' amusement.

Heavy leg workout and morning cardio today. And some not-so-great food choices :(

Cheryl- my previous gas guzzling vehicle, a Nissan Pathfinder affectionately known as "Darth" was the ladies' pull vehicle at the gym. It's a LOT easier to pull my new Civic :rofl:

06-16-2009, 10:26 AM
I think for now I will try my version of the pike to push up. Yours would have me land on my head at the very first attempt and who know what nonsense I would be posting then. You never cease to amaze me.

Sorry that I forgot to comment on the vehicle pull. My jaw just dropped.
Rope climb - even though I was a little on the plump size all my youth, I actually like to climb rope. And I could do it, surprise. I wish I had somewhere to try it these days.

I slept soo good last night. I should swim every day - in the evening, I cannot wait to fall in bed. Legs done, and if I can, I will do some chest/back stuff in the evening.

Lydia - woot woot woot to David!!!

06-16-2009, 01:52 PM
You shouldn't have said anything about not-so-good food choices. I was a piglet and ate an ice cream bar. And yes, I read the list of ingredients. :tied: And I was so proud of myself for having resisted when they were handed out yesterday at work.


06-16-2009, 02:39 PM
I slept soo good last night. I should swim every day - in the evening, I cannot wait to fall in bed.

I find that too, Alena. When I was taking lessons last fall they were from 8:30 pm - 9:30 pm, and basically I showered, threw on some sweats, drove home (10 min max) and undressed and fell into bed and was immediately asleep. :)

So - pat on the back to me - I did get up at 5:30 this morning, and went to the gym for a good UBWO and was home by 7 to have breakfast with DH, shower and dress for work. I feel really good knowing that the exercise is done! Did I tell you we're now moving from 6 weight sessions a week to 4, with 2 cardio sessions. A much nicer schedule IMHO! Tomorrow will be cardio, probably on the elliptical.

I have a physical therapy appt this afternoon so I can get some help with my knees. I did my LBWO last night, but had to cut back the sets of lunges which is what bothers me worst. On the upside though I was able to do one-legged deadlifts and split-squats - not a lot, but I managed a set without falling on my face! :lol:

Shannon in ATL
06-16-2009, 03:09 PM
Good afternoon everyone -

Lydia - woo hoo to David! I bet he is excited! :)

Pat - high five on the morning workout!

Alena - I've tried Mel's pike press and fell promptly on my head. I can successfully do two sets of the basic pike, but toss the press into the mix and it is all over... I might give yours a try, looks more doable. (She says as she rubs the top of her head in memory of whacking it on the floor... :o)

Cheryl - yeah, a longer break before you have to pull a car would definitely be encouragement to do well in the first challenge! Wow!

Mel - I'm sure pulling the Civic is easier than the Pathfinder! Do you love your Civic? I've become a Honda convert in the last few years (Element to Civic to current Accord) and recently we got my MIL into a Civic.

I'm still fighting the sinus infections, somewhat congested, but it is all in my head, ears and neck. Don't feel much in my chest anymore. I am starting to have some pretty heavy nose bleeds though. I did some cardio on the treadmill last night and was wiped out after ten minutes. I of course pushed it to 30 minutes and was pretty dizzy when I got done. I don't know if I'll exercise today or not - still a little disoriented when I move my head too fast. :(

Good day everyone!

06-16-2009, 03:47 PM
See, I knew I knew I would end up on my head, didn't even have to try! Hehehe.
Would you believe it that I actually never ever had a nosebleed in my entire life? (Knock on wood - I hope I don't walk into a post and inflict it on myself today). Sorry to hear you are still not quite chipper yet - here are some healing :hug: for you.

Pat, I laughed when I read how you showered, drove home and went immediately to bed - I think it generally takes about an hour and a half for me to get sleepy but hey, I am a bit younger than you. Once I am your age, I will be lucky if I don't fall asleep behind the wheel.
And congrats on getting your exercise done in the morning - I love the feeling of knowing I started the day on the right foot (which, of course, doesn't mean I can't stumble later on and get the wrong foot forward, as documented by the incident with the ice cream bar).
Ok, going back to reading some boring logs.


06-16-2009, 04:51 PM
Pat: Great job in getting up early today. See, isn't it great! Don't lose the momentum. I'm telling ya, keep doing it and see how much more you can get done with the rest of your day. Although I will confess to occasionally needing a 30 minute nap in the late afternoon...but them I'm good to go!

Alena: I so wish I could swim for exercise. I took lessons, had to stop half way through but I really love how relaxing the water is post workout. Maybe I should just settle for a bath once in a while. :lol: Oh, and this one is for you and your "Beloved Ice Cream Bar" (how many of you know where this is going? :s:)


Shannon: Oh dear. I really hope you don't push yourself with these nosebleeds. If you are dizzy then you need to take it easy. :hug:

Oh and that pike pushup from Mel? I saw the video and the moment he said the hips go up over the shoulders I felt myself falling over. I'd only attempt that with a spotter.

06-16-2009, 06:07 PM
Lydia, thanks for the laugh. Congrats to David...that is awesome! I'll definitely have a collection of shoes: rope climbing shoes, weight lifting shoes, running shoes...lol! I've also been eyeballing more shoes and boots just for "fashion" since losing weight. I finally feel like I could dress "just for fun" and actually not be uncomfortable.

Mel, that looks bigger than the truck we were pulling, but were the ladies at your gym pulling hand-over-hand, or was it with a harness and like, um..walking while pulling? Funny about the "Darth" nickname. A friend of mine from the rink calls my old van "The Creature", lol.

Everybody else, :wave:! (nothing personal, just my brain is fried right now)

So, drumroll...I did my first rope climb today, in the workout! :carrot: Also worked on kipping pull-ups after the WOD, with some help from my friends. I didn't realize how close I am to getting one, but everybody who was watching said my kip swing is good, and that I just need to pull sooner, and pull like I mean it, so I might get one when I'm more rested. Today, by the time I was close enough with the kip to get one, my arms were shredded and weak, so I just couldn't make the pull. Yesterday's hedge trimming marathon didn't help, then the rope climbs took care of what was left. :faint:

Today's WOD was:
Run 400 meters
2 rope climbs
(4 rounds for time)

I asked my trainer if I could try the rope climbs today, and he let me, but told me to sub 1 rope climb per round instead of 2. After the first climb, I knew why he did that. I got 2 rope climbs/rounds, then on the 3rd round, I couldn't grip with my feet anymore. I tried switching to the baccar ladder, but never did get the hang of that, so ended up having to do rope lowers for the last 2 rounds. I hate those fricking things, so I'm super motivated to get where I can do the rope climbs and/or the ladders. Anyway, I was stoked about getting 2 rope climbs today. I definitely need some shin protection, though, for the descents. I got a little rope burned on the second descent, because my shoes kept slipping and I had to grip more with my legs. My time was 19:51. Typical time was about 12 mins for the firebreathers, and 15 mins for normal humans.

06-16-2009, 06:08 PM
When I lost my wheel, I really didn't lose it. I was wondering why my trike skidded and I couldn't move and my husband said my wheel fell off. I was going slow up a sidewalk ramp after crossing a street. I was glad that it fell off then rather than when I was going down some steep hills...

This morning I did kettlebells/NRLW. I'm still struggling with workouts in that I do them for a few days, then skip a week. I need to be consistent.

06-16-2009, 07:08 PM
Okay, Lydia, that was just a little too weird for me. :lol:

I plan two more early morning workouts this week, then next week DH is gone so I'll try for M-Th. I leave Thurs night on vacation, so my workouts will be when they work out with my schedule.

Shannon - count me in the Honda club. I'm on my second CRV. :) My Admin Asst drives an Element which one of couriers calls a toaster.....

Cheryl - good job on the rope climbs and the almost pull-ups! I'm still working on the assisted chin-ups/pull-ups, but was able to take 20 # off the assisted amount today. And I did bench presses with a "real" bar (i.e. the kind you put plates on as opposed to those with built in plates). I'm feeling :strong:

06-16-2009, 10:06 PM
I'm on my second Civic, and our other cars are Acuras. 10 years ago we were entirely a Toyota family, but have drifted to the Honda/Acura line. The Pathfinder was a brief aberration when I was hauling a lot of training equipment around, and had a 65 pound dog who insisted on sitting on my lap when I drove unless she was gated into the back of an SUV.

Alena- sorry my food habits rubbed off on you. Your indiscretion was tame!

Cheryl- We pulled it hand over hand (a few of us) and also "lunged" it. Somewhere I have an hilarious picture of my black standard poodle hanging out the driver side window of the black Pathfinder, while I was pulling it. My boss was hunched down out of site steering. I'll search for it- but I had a hard drive crash a few years ago and guess who is REALLY bad at backing up data???

Today's WOD destroyed my back:
for time:
10 power cleans @ 135
run 200 meters
9 power cleans
run 200 meters
8 power cleans
run 200 meters
1 power clean
run 200 meters

When we were done that, there was a brutal ab session. My foot cramped in the first set and I spent the rest of the session trying to uncramp. :( Not the first time this has happened.

Hi to all!


06-17-2009, 06:20 AM
Hey all. Can't sleep, so gave up and here I am. :coffee:

Holy cow, Mel! You have a 135 lb clean? For 55 reps? :faint: I bow to your buffness! I'd love to see pics of the truck pulling, if you find them.

Pat, congrats on moving up to the big bar! woot! :strong: That's exciting!

Well, I'd better try to get some sleep. This is NOT the night for insomnia, because I'm supposed to be up early, hit the gym early, go do a yard job, then skating, so an all day on the road marathon. Wish me luck!

06-17-2009, 10:38 AM

Ok, could somebody explain to me what a "power clean" is? That would be awesome. TIA

And a question for the crowd: The last issue of Oxygen was suggesting the following routine for back:

A Wide Grip Chin Up (assisted ok if one cannot do unassisted)
B Barbell Bent Over Row
C Wide Grip Lat Pulldown
D Bent Over Reverse Flye
E One Arm Cable Row

It suggests doing 3 sets of each, but it doesn't explain the succession.
Would you do this
3 x A, 3 x B, 3 X C etc.
or would you go A-B-C-D-E, then again A-B-C-D-E and again A-B-C-D-E?
And does it matter if I do it one way or the other?

And I found the picture of Hilary Swank that made me drool once (well it still does). I saw it in Vanity Fair last year and it was an ad for a photo exhibition in London. A friend of mine was going to UK at that time so I sent it to her and she was able to visit the exhibition. Said it was terrific.

06-17-2009, 10:50 AM
Here is the powerclean


06-17-2009, 02:21 PM
Very nice - and light years away from what I can do. :lol: But the next one shown in the list, clean and jerk lift gone terribly wrong, is very very scary!

Since we've cut back to 4 weight lifting sessions a week, today for cardio (or EEW - Energy Expenditure Work ) - basically exercise sessions that increase the metabolism, improve overall fitness, and improve the cardiovascular system.

My choice today is 30 minutes of elliptical. I started some PT for my knees yeserday, and this PT (who I've gone to before) is very supportive of the program, and getting people back to regular exercise in general. He adjusted my orthotics and nagged me about wearing them daily (they don't work in all my shoes) at least until my knees feel better. He did some ultrasound, and taped my right knee which will last a day or 2. I have two major problems - first, my left leg is longer than the right (which the orthotics help), and my right patella doesn't lay right, so it rubs on the tibia causing pain with some motions. THe things that hurt the worse are going down stairs, and lunging. He has no problem with exercising, just "if it hurts, don't do it." On the exercise side, I can tell I upped some weights for UB yesterday. Hard to hold my arms up to do my hair. :lol: Triceps esp feel sore...

06-17-2009, 02:37 PM
Alena, "power" refers to where you catch the bar. The power position is just a slight dip, like the minimum needed to get under the bar and stand up with it. On the workout above, unless you have the whole gym to yourself, I'd do all 3 sets of 1 exercise before moving on, so you're not stuck waiting around for that workout station or piece of equipment. Also, the chins will be best if you do them when you're fresh. :)

Well, being up in the middle of the night didn't help me wake up this morning. I tried, but was just exhausted, so went back to bed and slept in till 8. Missed deadlifts this morning, dangit! But, my trainer said I can do them tomorrow morning before the WOD, cuz he likes me better! ;) That means I can be guilt-free today, and have something left for skating tonight. Tonight is the night with good dance music at the rink, and I didn't get to skate at all last week, so I'm looking forward to it!

I'll be gone all day today, so probably won't catch up with you peeps till after my workout in the morning. :wave:

06-17-2009, 11:28 PM
Thanks for the link to the vid.

Ok, so I did the back workout tonight but I hope you will get a kick out of it. Things got somehow mixed up in my head and somehow was I under the impression that I am supposed to do 3 x 3 sets of each exercise. (Don't ask me how it happened, I don't know). So I did. Hehehe. But I was thinking, Geez, there is no way I can crank out 90 chin ups (even if they are assisted). I had to give up after 55. So basically that was 4.5 sets of the chin ups, but then I did 9 sets of everything else. And I thought, when I was at the gym, that it was a looooong workout. I realized only once I got home what happened. Oh well. Isn't it hilarious though? LOL

Gotta head to bed, I am tired and I have a Pilates class tomorrow morning and I am determined to go to Zumba tomorrow night.

Night night!

06-18-2009, 01:47 AM
Hi Jamsk8r!

I took your advice and included a couple more servings of veggies (to balance out my protein intake) and some healthy fats like avocado & olive oil in my diet this past Monday.

Tomato: I adore Hilary Swank's performance in "Million Dollar Baby!" She's so inspiring to keep me lifting weights! I've seen that photo before and others (http://fitblog.files.wordpress.com/2007/01/swank591280x800.jpg)

Anyone find an article detailing her weight lifting routine in preparing for that film?

I'm giddy here!!! I finally felt okay in advancing to 17.5 lb dumbbells for my biceps/several triceps moves! I'm going to see how I feel so if it doesn't feel like I overtrained myself here, then I'll keep progressing with the 17.5 lb dumbbells :cool:

I was skimming thru Tosca Reno's "The Eat-Clean Diet workout" book and she suggested for weight lifters (after they've been doing this for a couple of months) to increase from 3 to 4 sets per body part exercise. I've been feeling a bit frustrated on not feeling "the muscles" yet in the gym, so I've been trying 4 sets per exercise... NOW I feel the sweet burn at the gym! :D

Wednesday's exercise session:

* 55 minutes on the Stair Master (Sweat anyone? :p)
* 1 hr + of overall body weight lifting (I also need to advance on some other machines/upper body parts, but I'm taking one increase at a time since I learned my lesson about overtraining!! :cool: It's nice when you reach that kind of a goal! :)

06-18-2009, 07:53 AM
Thanks for posting that link, depalma. Doing and seeing are totally different. No I see why every inch of me is sore and I think I strained my butt!

Tea- Sounds like you are really moving along! Tosca Reno is a great resource.

Alena- Hope yo can move this morning! I'll get you one of those rep counters too :rofl:

:wave: to all- racing off as usual!

06-18-2009, 11:53 AM
3x30 of each, Alena? We'll make a Crossfitter of you, yet! :rofl: WTG! Don't skip your workout today..it will help relieve the soreness/tightness, but do something a little less intense, lol.

Tea, congrats on upping the weights!

I was just doing a flyby this morning. Had a dog coming in early this morning, and thankfully for once, my client was right on time, so I'll be able to make it to the gym on time. Deadlifts and "Cindy" today...it will be my first time doing that particular "girl" WOD, but my trainer said he might cut the time down a bit, so I don't kill myself. We'll see. I imagine I could still do the 20 mins, if needed, without doing any damage, but I won't argue if he wants to let me off easy, lol. Last night I just about took a bath in rubbing alcohol. After 4 hours with a weedwacker yesterday, then almost 3 hours of skating, my everything hurt, and something tight has been pulling on my knee since last Saturday. Hopefully that helped loosen things up a bit. At least, it can't hurt. Okay, I'd better get going. :wave:

Shannon in ATL
06-18-2009, 12:07 PM
Good morning!

I haven't done any weight work this week, treadmill Monday, elliptical Tuesday, yesterday I mowed the lawn (in 95 degrees! :eek:) and did 45 minutes of kicked my butt yoga. Going to try the weights today - I've been a little unsteady this week and was afraid I would hurt myself. I'm feeling more normal today.

Cheryl - hope the knee feels better!

Tea - way to go on increasing the weight! I'm still stuck at 8 - though I think it is because I haven't bothered to buy any more dumbbells for the garage. :)

Alena - wow! 55 chin ups? I can't do even one, not even assisted, at this point!

Pat - I often have to hang my head upside to dry my hair after a heavy UB workout. :lol:

Holy cow - I just watched the video on the power clean. Lets just say that I'm putting that in the 'uh, no, not coordinated enough for that to be at all safe' list of exercises. Thanks for the link Depalma! Mel, I would strain a lot more than my butt doing those!

Good day everyone!

06-18-2009, 12:43 PM
I am talking about assisted chin ups on the Gravitron - you would have to try it and I bet you would be able to crank out more than just one. It is only a question of how much assistance you are getting.

Speaking of which, I browsed Josh Hillis's online blog (something that came up on Skwigg's mailing list) and there is a modified version (i.e. modified for females) of the workout the actors in the movie 300 had to do - here is the clicky (http://joshsgarage.typepad.com/articles/2007/03/what_happens_wh.html) to that page.
He talks about 50 lbs assistance so I assume that is when she (Kendra) set the weight on the Gravitron to 50 lbs. I am still using 90 lbs assistance but then I am a heck more heavier than she is. I have to be more consistant.
He (Josh Hillis) says to increase the assistance by 10 lbs each month. So if I follow that plan, I have only NINE MONTHS to unassisted chin ups. LOL
Sounds like a pregnancy.


P.S. And of course I am not skipping today's workout - I am going to Zumba! I can't wait.
I do admit I skipped this morning's Pilates but that's because I slept really badly and was up in the middle of the night. I figured the extra half hour of sleep would be more beneficial (after last night) than the 45 min of Pilates. I will make it up to myself on the weekend, no worries!

06-18-2009, 03:28 PM
Morning :wave: (well, it's only 10:20 here!)

Day 2 of being at the gym before 6 am! This was a LBWO day, which is a bit easier in terms of having to wander all over the gym for equipment. I have one place where there are DBs which is mostly what I need, and there's a mirror so I can check my form and there's enough room to do squats and lunges. I've been really working on placing my feet correctly before I go down, esp with lunges which is what hurts my knees the most. I can go deeper in squats these days, so making slow progress....

Alena - wow, I'm impressed you made it through all those exercises! And 90 chin-ups - even assisted, I bow to you! :) Zumba looks fun, but no one around here offers it. Enjoy!

06-18-2009, 04:33 PM
Hey all, workout is done, so here's the CF Report from me for today:

"Cindy" was on the board, which is AMRAP (as many rounds as possible) in 20 mins of:
5 Pull-ups
10 Push-ups
15 Squats

Seeing that on the board, I didn't do any of those in my own warm-up. I did 500 meters on the rower, did a LOT of ROM work and stretching, a few test squats and just sitting down in the squat, letting things stretch out. Did a couple of Samson stretches while holding the pvc overhead and doing some pass-throughs for my shoulders. Did my GHD sit-ups and a few back extensions, then I was ready for deadlifts, which I missed yesterday.

Deadlifts: the rep range was 5-5-5 Across (three sets of five reps, using the same weight)
warm-up lifts: did single sets of 5 reps each at 65-95-115 pounds, with rest in between
working sets:
That was suggested by my trainer, and turned out to be a good weight. Challenging, but I got through all the reps without failing.

"Cindy" - I did a half Cindy today, so AMRAP in 10 mins. I got 6 completed rounds, plus 5 pull-ups and 10 push-ups. I used the blue band in the workout today, and that was good for this. I think I may try the skinny pink band in my warm-up soon, just to see if I can do pull-ups with that.

I really enjoyed doing the lifting, followed by the short metcon. Even though it was only 10 minutes, it still kicked my butt pretty good. :)

06-18-2009, 04:43 PM
This morning did my NRLW workout with some kettlebells mixed in. I'm thinking of doing something after work too but not sure what yet.

I also signed up for a kayaking class!! It is at our local lake and I'm excited to learn although me and small boats aren't exactly friends. Class is in a few weeks.

06-18-2009, 10:18 PM
Nelie- I think it's great that you are moving out of your "comfort zone". Kayaking is wonderful! If you get really adventurous, there are a few spots on the um, I can't remember the name of the park, canal or river near DC where I used to play in some pretty serious rapids. I think I remember you saying you had hiked there.

Alena- So if I follow that plan, I have only NINE MONTHS to unassisted chin ups. LOL Sounds like a pregnancy. That's hilarious. I think he or you meant to decrease assistance, not increase.

Shannon- glad you are feeling a bit better. You've had quite a virus!

Crossfit today:

1000 meter row (other people ran 800 meters- my hip hurt too much)


21-15-9 (3 sets, rep count)


KB swings

push jerk

1000 meter row

For time

Then we did 3 sets of kb windmills and some ab work. I was raining rather than sweating.


06-19-2009, 01:35 AM
Mel, you must be going to one of those CF Endurance gyms. Your workouts are always a mile long! There's one by my house that does that, but I decided to make the drive to the other gym, because they are more "traditional", ie, short and intense, except for the occasional "hero" wod. At my gym, 1000 meter row would be like a focus day workout, with the rest of the time spent practicing handstands or something like that. I'd probably just keel over if I had that workout you just did! :faint:

06-19-2009, 08:28 AM
haha, I'm no hero and it's a fairly new crossfit affiliate. I did the 1000 meter row because I bailed out of the 800 meter run. I can't run outside on hard ground. The impact on hips knees, and other parts is just too much. One other woman did the rowing with me and our times were longer than the runners! I am always the oldest there and the 30-35 yr old male trainers just don't get it that older women who've had kids or have been heavy just don't o well with high impact activities.

I'm only limping on one side today :) I'm fine as long as I keep moving, but standing or long periods of sitting are murder!

Last night I was thinking about all the people who have passed through this forum. Are ay of you out there lurking? On plan or off, please drop in and say hello :wave:


06-19-2009, 10:52 AM
Mel - You are thinking of the Potomac. We are actually just going to do our lake for now. There is another class that we may sign up for called 'river kayaking' and I think they do go to the Potomac for that. There are also a few different rivers around though like Monocacy.

Shannon in ATL
06-19-2009, 11:21 AM
Good morning!

Got back into strength training yesterday, and sore today! I'm going to post my workout later and see if you guys can suggest things to leave out or tweak - I started with a full body card from ExRx.net with the specific direction of only one compound per section, some optional ones if an isolated area of focus was needed, like . Made my fancy list with the selected exercises and a list of a few alternates and optional exercises, started out fine - 35-40 minutes, smooth. I've since added in lots of stuff (like 10 mins of ab work, swiss ball exercises, ywlt, etc) and started doing most of the optional from the list aas well. So yesterday I spent 1:15 and am nicely sore today. I may need to consider splits, or taking some things out if I want to keep to the total body workout each time... I do feel good today, even sore!

Nelie - kayaking sounds like fun!

Mel - I'm not surprised that you are a little sore today, wow! So how long did it take to complete that crossfit workout?

Cheryl - how do you do pullups with a band? I've seen in referenced before but never got a good mental picture of it.

Pat - high five on two days of early workouts!

Alena - hope you got more sleep last night! :) I looked up the Gravitron machine, I might be able to do some of those. I got my pullup bar back out again last night and started with jumping up to the chin up position, holdiing there and lowering down. Got to start somewhere!

:wave: to everyone else!

Have a good day everyone!

06-19-2009, 11:53 AM
Zumba class last night was wonderful but my foot and hip are very mad at me today. :-(

Yes, Mel, I meant decreasing ... oh well,my brain is very feeble at times.
I will post more later, just took a quick look in between tickets.
Nelie, I envy you the kayaking, my only problem is that I would prefer a boat I could quickly fall out from if it flips over. My inability to hold breath under water combined with being stuck in a turned-over kayak ... you know what I mean.

Later, gators.

06-19-2009, 02:22 PM
I needed some kind of "switcheroo" today. Work was so horrible yesterday and the day before! My one day off just has to be worlds different. So I bought an M&FHers mag in the grocery store. I started with the 'all-in-one arms' and flipped to the Vacation Count Down work-out ...

I've done a nice upper body work-out that contained some things I haven't done in a long time. It feels good. As soon as I'm done this water, I'll hop on the elliptical. Oh yes, and I've already walked this morning.

06-19-2009, 03:55 PM
Tomato - I'm thinking the ones we will be in are the sit on tops. I can do the sit on tops, not sure about being in a kayak.

06-19-2009, 04:13 PM
Day 3 of early am! Yay! :) I'll stop cheering about it in a few days I promise. I did get home and DH had the table set and everything out for breakfast. I nuked my oatmeal and when I went to take it out (our microwave is over the stove) my arms were shaking - guess the UB work was strenuous enough. :) I decreased the assistance level again for chin-ups/pull-ups, plus increased the weight on the DB bench press. Feels good to be sore now, ask me again tomorrow! Oh well, Sat is cardio and Sunday a rest day.

Nelie - hope you have fun with the kayaks. Like Alena, I'm uneasy in the sit-in ones. DH is big on canoeing, but I'm not crazy about it unless it's on a nice still lake and I'm fishing. :)

It rained here overnight, and it's still very overcast. Kitties went out for their usual morning routine when I got up - they were soaked when they came in. Of course, they barely realize they're wet, so they want to be patted, sit on your lap, etc. :lol:

DH is leaving for his canoe trip in the morning, and I have a fun quilting with GFs weekend planned! Then next week I need to workout early all 4 mornings so I have the evenings for packing for my cruise (and a city council meeting on Tues). I leave Thurs night to stay at my friend's house where we'll be picked up early Fri morning to go to the airport. Can't wait, I need a vacaion badly!

06-20-2009, 03:59 AM
Last night I was thinking about all the people who have passed through this forum. Are any of you out there lurking? On plan or off, please drop in and say hello :wave:

:wave: I am here, studiously lurking and not especially on plan for the last month. Nose, teeth and lower back probs have all conspired to keep me away from regular, hard and full workouts. This also means I eat more (from annoyance and boredom, I think, rather than because I don't have enough to do). This drives me mad but I'm getting there, slowly.

I lurk because I don't have much to say at the moment. :) It's good to read your posts.

06-20-2009, 04:58 AM
Dang! I'm impressed reading all the recent posts here! Y'all are doing GREAT! Thanks for inspiring me to keep rockin' on with my own weight lifting & cardio workouts! :cool:

Friday's exercise session:

* 55 minutes on the Stair Master
* 1 hr + of overall body weight lifiting (I'm doing my abs on Saturday since I got to 24 hr fitness really late... only other machine I had to skip out onwas to work my lat muscles... felt a little weird in my right knee when I was doing my bench presses, so I'm not sure if I should skip leg presses on Monday's weight lifting session in favor of other leg exercises.)

Overall, I felt GREAT from my cardio/weight lifting workout today!! :)

Keep up the terrific work everyone!! :cool:

~ tea

06-20-2009, 06:16 AM
Yup, I lurk too.

I'm just so spotty with my exercise this last while. I'm outta joint with lifting. I figure if I keep reading and post once in a while when I do do a decent work out ... it'll grow back into a regular habit.

I'm glad you are all here for us lurkers.

06-20-2009, 08:56 AM
My swim yesterday was very non-fabulous. In comes squealing and screaming a truckload of school kids .... apparently in celebration of the end of the school year (hmm, in my time, school ended on June the 30th unless it fell on the weekend) so the pool had only two lanes for public swim. I opted out after 30 minutes ... the noise was deafening.
But more importantly (I could have blocked out the noise if I really had to) my shoulders haven't quite recovered from the 9 sets of everything the other night LOL so I took it easy. I fell asleep last night, totally wiped out, at 6 pm so no abs.
I am just checking in on my way to a spinning class and it''s raining!!! Hallellujah!

Have a nice weekend, everyone.

06-20-2009, 10:22 AM
Yup, I lurk too.

I'm just so spotty with my exercise this last while. I'm outta joint with lifting. I figure if I keep reading and post once in a while when I do do a decent work out ... it'll grow back into a regular habit.

I'm glad you are all here for us lurkers.

Nice to see you, Susan. :wave: I'm always impressed when you just say 'hullo' or 'Morning!'. Even if you don't say anything else it reminds us (and you?) that you're still in the game.

Perhaps I'll try that. But I'm not convinced that posting frequently actually helps me. Often it seems to hinder. I know that I can't keep up with people and their developments. And sometimes the effort to translate from North American language and life is just too much! (No offence and all that. :D)

Shannon in ATL
06-20-2009, 10:38 AM
Silverbirch - no offense taken! You post whenever you want! Hope you feel better soon!

Alena - annoying about the inrush of folks at the pool! Though sounds like a little break was a good idea!

Susan - I'm inconsistent with the weights lately, too, but figure any is better than nothing!

Tea - great job!

Pat - :cheer: about the AM workouts all you want! If I could make myself get up in the morning I would be cheering too!

I did 4 miles of HIIT (incline and speed changes) on the treadmill yesterday, wow... 83 degrees in the garage when I started, 85 when I finished. I have to find a way to cool the garage better...

Good weekend everyone!

06-20-2009, 12:16 PM
Mel, my time on the rower would be longer, too, at those distances. Another good sub for running is just to walk a shorter distance, like walk 400 or 600, instead of an 800 meter run...our trainer does that for folks who can't run in the workouts, so they're not always stuck on the rowers.

Shannon, here is a youtube video that explains the use of the resistance bands to assist with pull-ups.

You can also do the kipping swing pull-up with a band:

06-20-2009, 01:07 PM
I'm here too!! :wave:

I'm almost always lurking around and sometimes I just don't feel like I have anything to say but I always like reading everyone else's posts.

I've been struggling with the scale since I got back from vacation but it's coming back slowly slowly. As everyone knows, weekends are hard!! There's always some function or party and I do tend to relax more than I should...but that's the choices I make!

I've been getting a bit bored with my workouts too but it does seem to cycle this way and I'm not giving up!! Yesterday was quite busy at work but I still managed to get out for a quick run and, of course, I felt way better after! :carrot:

Hi to everyone!! I hope all the regulars and the lurkers have a great weekend!


06-20-2009, 01:52 PM
Morning! It's cold and rainy here on the next-to-the-longest-day. We have 19 hours 33 min of daylight today, but it looks like most of that will be gray! Luckily I have a totally indoor day planned. :) TOday is supposed to be a cardio day, but I'm swapping it for a rest day.

DH left this morning for Fairbanks and his far north canoe trip. I have til Thurs night to get ready for my cruise..... I've barely started. I will be taking my workout stuff, and couple of resistance bands. I've been assured that there is a nice, if small, gym aboard the ship.

GOod to see you SIlver and Susan, and Elisa. (Silver, the kids are loving the Grk books!)

Cheryl, thanks for the videos. I had figured out the regular assistance one, but I've always wondered about the kipping. All in all, I'm thankful my gym has an assistance machine. :)

06-20-2009, 08:41 PM
Hey peeps. Missed the team challenge WOD this morning, but did my own version at home.

The original WOD for a 4 person team was:
Run 400
400 shoulder to press 95# men/65# women
Run 400
800 squats
Run 400
8 rope climbs
Run 400

Reps are broken up between team members, so I made mine about a fourth of the workload, except I kept the 400 meter runs. Each team had a 35-40 lb "jerry can" that had to be carried on the runs. Instead of doing this, I did the run, then added a farmer's walk after, calling 60 ft 1 "rep", and tried to make the total distance out to be 400 meters of carrying over the course of the workout. I alternated between a 35 lb dumbbell and a 34 lb rock, for the carries. I also had to scale the overhead pressing weight, since I don't have that much weight at home, and my "barbell" would have snapped, lol. Hey, ya work with what ya got...it still kicked my butt! Here's what I did:

Run 400 meters
10 DB/Rock carries
100 shoulder to overhead press (shoulder press to about 30 reps, then push press, 35# bar)
Run 400
6 DB/Rock carries
200 squats
Run 400
4 DB/Rock carries
8 rope lowers
Run 400
2 DB/Rock carries

My time was 36:54. :faint: Well, I didn't want to be slacking! ;) Skating tonight. Hopefully my legs will still work by this evening.

06-21-2009, 03:09 AM
Morning! A damp start here but I want to do some gardening (mostly hedge-cutting). Everything is growing so fast. And I think that will be my exercise for the day.

Sounds hot in the garage, Shannon. Good work doing so much. I must do more cardio but my lower back is being rather delicate (seeing the chiro quite a bit at the moment).

Cheryl, I'm trying to get my mind around CF ... !

Good to see you, Elisa!

I'm so pleased that Grk is going down well, Pat. He's a great dog.

Must go as battery fading fast. Have a good Sunday.

Shannon in ATL
06-21-2009, 11:06 AM
I just watched the pullup video with the band and love that line "You have to be careful when you remove your foot that the band doesn't snap back into your face". It was like he was talking directly to me! :)

06-21-2009, 12:34 PM
Morning chickies!

My legs felt like lead when I was warming up on the elliptical today. Arms and shoulders done, but I thought I truly sucked. Well, maybe I only semi-sucked. Now that I am home I am starting to feel it.

Yesterday, I went to check out some clothing stores (as I had to go to Walmart which is located in a huge plaza with lots of stores - I don't go there often, so I thought I would poke my nose in and see what's new). I was not looking for anything in particular but at Cleo, I found a sleeveless dress, casual, but ok for work and I had to try it on. I thought, wow, my arms and shoulders look quite decent in this - and I am sure you would agree with me that I could not walk out without it. I couldn't decide if I should take the black (my staple) or the deep purple so I got both. :dizzy:
I was thinking of Lydia (Lydia, where ARE YOU?!?) and her story about how all the sales staff drooled over her chiseled arms and shoulders.

Shannon, how is it today in your garage? I think you need some turbo fan!!!

Edited to add: Pat, happy quilting!

06-21-2009, 10:24 PM
Hey peeps. :wave:

Today was a rest day, but my sister and nephew invited me over for a cookout, so I took the opportunity to ride my bike. Only 7 miles round trip, but after yesterday's squat-fest, oy, my knees were not loving the bike today! Doesn't give me a lot of confidence of riding 7 miles each way, to make the ride to the gym. I know I'll get to that point eventually, though, if I can manage to ride more often.

Alena, congrats on the new dresses! Sounds like you might need a rest day, yourself. I could use another one. Hopefully tomorrow will be a focus day at my gym, just lug some heavy weights, and not much else. I don't think I could survive another metcon tomorrow morning. :faint: I'd even be happy to see a running day...just anything but squats! ;)

Shannon, I haven't done that one, but I have had my foot and leg slip through the loop, and snapped myself in the ...er... glutes. Talk about a smooth move...lol.

Birch, I know. It looks crazy in print, doesn't it? It works, though, and it's fun, and addicting.

06-22-2009, 05:13 AM
Good morning! (I'm trying out the Susan B method!)

A drizzly day here in Wales. I'm scheduled for another day in the garden doing as much as I can whilst protecting the niggly back. Chiro appt tomorrow. I've already carried some old carpet underlay some distance from the car to the garden. But that could be all my serious lifting for the day.

Onward into Monday! Hope yours is good. :dancer: (I do like this one.)

06-22-2009, 10:31 AM
Shannon, I haven't done that one, but I have had my foot and leg slip through the loop, and snapped myself in the ...er... glutes. Talk about a smooth move...lol.

I almost spat out my coffee. Thanks for the laugh! LOL

I don't think a rest day is the plan. I am going swimming today, but that's all.

Well, I do have a question for the crowd (for those who have been doing this much longer than I was): I realized this morning that I am not sore. Well, my shoulders are a bit but my arms are almost as good as new. I am surprised that my triceps are not shot. I know I did less than when I did the same workout with Mike the trainer but I truly felt I did as much as I could.
Oh god, I am gabbing instead of getting to the question: Are you still sore about a work out? Or does the soreness disappear after you have achieved your body of iron? :)

Birch, I envy you the drizzly day. The temp is climbing up here and so it humidity. I am thinking tomorrow I will have to turn on the A/C. My house is a bungalow so there is no second story to keep the main floor reasonably cooler and the dogs would cook alive otherwise.

06-22-2009, 11:11 AM
Birch, enjoy the day in the garden. I hope the chiro can give you some relief from the back pain.

Alena, when I was doing the bodypart split type workouts, I was usually sore the second day after the workout. With Crossfit, I'm always sore, so it's hard to tell what workout it's from, lol. I usually feel better after the morning workout, though, and don't really get sore and stiff till evening, and then first thing in the morning, before the workout. Not sure if that helps? I don't have the body of iron, though. :lol3:

06-22-2009, 01:45 PM
Hey all!!

I had a good weekend. Saturday, I did my NRLW workout along with some kettlebells. I'm actually modifying the workouts to incorporate kettlebells along with doing my modified pullups instead of lat pull downs and rows. Food was good and it was a busy day running errands and what not.

Sunday, we went to the farmer's market and then did a hastily planned hike. That meant I didn't have my hiking shoes for the most part. Hike was about 3 miles with a tough 1/2 mile climb in the first part. It was a bit muddy since its been raining and actually one section was all mud. As we were coming down the mountain (not as steep as we went up), I stepped on a smooth sloping downward rock and well I slipped and fell right on the rock. I had the dogs at the time so my first thought was making sure I had them and I did. Then DH took the dogs and walked them down the rest of the hill as I brushed off my bruised ego (a group was behind us) and walked down the hill carefully. I'm a little sore on my bum but not too bad, feels like soreness after a squat day :)

This morning, I was doing run/walks with the dogs and my booty soreness came out a little more. Tonight is NRLW workout as I didn't have time this morning to do it.

Also, I hate to admit it but a couple weeks ago, I reached the highest weight I'll let myself get to and I stayed there for a bit. I was so unhappy with myself. I was having a really hard time with food (really hard time). My pants felt tight. This week, food has been good and pants are no longer tight. Phew.

06-22-2009, 01:57 PM
I was thinking of Lydia (Lydia, where ARE YOU?!?) and her story about how all the sales staff drooled over her chiseled arms and shoulders.

:o I'm here, I'm here! :wave: Just really busy. I read the messages every day. :D Congratulations on your new dress and your new arms. :hug: Don't be shy, send us a pic. A swim sounds wonderful by the way. I could really use some water time too but mine include bubbles.

Oh, sore muscles...I have gotten to the point where I no longer experienced DOMS after my workouts. This will happen if I do the same split routines for more than a month. When it gets to the point I know that my body has made the appropriate adaptations and it's time to challenge it in a new way. That's when I write up a new workout. If I slack off from my lifting routine, miss a few days a week for a month and then return and hit it really hard I get the DOMS all over again. Fortunately, it will only last about two to three days and it will only happen after that initial return to lifting regularly again.

Elisa: Nice to see you! :wave: A good run or any cardio session makes my day too. Love that, "just cleared out my head and my lungs" feeling that happens later.

SilverBirch: :wave: to you too! I've got a few hedges that need to be trimmed here too if your interested in helping. :D I usually do it by hand and call it an upper body endurance workout.

Cheryl: Careful with those bands now. I've ordered some of those for my workouts as well. Great fun and much more challenging than I expected.

Nelie: :hug: We have ALL had those moments when the food feels out of control and we realize we are on a slippery slope: Pants feeling tight, scale inching upward, face feeling puffy, and then we draw a line in the sand and say, "ENOUGH" I am not going to let myself go any further...yep, we've all been there :^: Sounds to me like your on the right track though. :hug:

Okay, lots yet to do. Have a great day everyone! :wave:

(I've just realized that I've used the :wave: icon 5 times and proof reading this message made me dizzy.)

Shannon in ATL
06-22-2009, 02:02 PM
Good morning! I ended up taking the entire weekend off from exercise... I did five days in a row last week, so didn't feel too bad for the weekend. DH and I did a lot of up and down stairs and hide & seek with DSS on Sunday, and I did some laundry, so not totally sedentary. I think today's exercise is going to be cleaning my floors - I have hardwood on the entire first floor, so it typically takes about two hours to sweep then clean with the floormate. 3 hours if I toss in the vacuuming upstairs and in the guest room, too...

Alena - it seems to hang between 84-86 in my garage in the afternoons, it was 80 when I left this morning. I definitely need a turbo fan... I have a small one, but it isn't moving much air... And high five on the new dresses! :)

Nelie - Sorry about your fall! How are you feeling after some walking this morning? And, fland your pants aren't tight anymore!

Birch - it is a drizzly day here, too, and I wish I could be outside! I'm watching the rain from my office window! Enjoy your day!

Cheryl - ouch! I hadn't even thought about my foot slipping through the band... Maybe I should hold off on acquiring some of those for a while... Hmm... You'll build up your biking to the get to the gym level - though I don't know if I would want to have to bike home after a crossfit workout like you describe! :eek:

:wave: to everyone else! Have a great day!

06-22-2009, 04:17 PM
Shannon, you should definitely get some. They're handy for assisted dips, too, and I feel like the pull-ups with the band are a lot closer to the real thing than they are on the machines, so I think it is one thing that helps get you to a real pull-up just that much faster. Yeah, you could put your eye out, but what fun is a workout without a little danger? ;)

Lydia, glad you are staying busy (with the new training business, I hope!). I bet you are a great trainer already!

Nelie, sorry to hear about your fall! Hope it is just bruised...sounds like you may have landed right and missed the tailbone...phew! Feel better, soon! I've definitely had those times where food was messed up and it is a real challenge to get back on track. Usually, I do it to myself, by eating carbs that I don't normally eat, like breads, or some sodium-laden chips or something. After that, the carb cravings drive me nuts the whole next day, and it's super hard to avoid having another little carb hit, which of course makes the cravings last another day, etc. If I can just get through a day, though, then it gets easier to keep it OP. There are just certain foods I know better than to eat, but sometimes I get stupid and eat them anyway! :frypan: I'm glad to hear that you're back on track now! :hug:

Alena, you said a rest day wasn't in the cards...I thought you were talking about yourself! Apparently, you're psychic, though! :lol3:

Here's the CF report:

It was somebody's 26th birthday today, and danged if there weren't push presses and squats in the WOD today. Everybody who did the workout on Saturday walked in and said, "you've GOT to be kidding!" lol! My trainer said this would help us work out the kinks from Saturday's workout.

26 Push Press (75# men/55# women)
26 Squats
26 Burpees
26 Ab-Mat Sit-ups
3 rounds for time

It took me 29:24 to do this one. The burpees were the suck part of this WOD, by a long shot, though the whole thing was painful (more from Saturday's leftover pain than this one). It's as close as I've come to crying during a workout, just from the cramps in my legs on the burpees in the third round. I'm going to eat lunch and die now. :faint:

06-22-2009, 06:30 PM
Wow, I just managed to get everything read, and lunch is almost over. So I'll just post a workout Krista Scott-Dixon posted over the weekend - I know Cheryl and Mel will enjoy it! :) She's visiting relatives in rural Nova Scotia, so no gym. This is her substitute:

* 10 100 m sprints on the road (much to the amusement of the 90-year-old Maritimer walking his equally aged dog)
* 15 min of running on a "track" made of a cobblestone spit of land approximately the size and shape of a 1/4 mile running track -- the only piece of the beach not covered by the tide. Unstable surface; great for shins and calves! Surrounded by water on 3 sides; only other companion is an old cedar-shingled boat shed on the 4th side.
* A few hill runs, scaring a deer in the process
* Took the wheelbarrow to the big woodpile. For speed:
o Loaded 10-15 logs in the barrow
o Grabbed barrow, ran 100 m with it across the field
o Scared deer #2
o Unloaded wood, squatting down to do so
o Re-loaded wood
o Ran back
o Unloaded barrow by grabbing it out of the barrow then throwing it (literally) back on the pile
o Re-loaded wood, repeated sequence 3x more
* Finally, for fun, I did wood throws. Grab log, throw it as far as possible over the pile, across the field. Switch arms every few logs. Repeat with 25 logs, then run over and throw the scattered logs back on the pile. Again, for speed.

Wow, I was exhausted reading it! And btw, got up at 5:30 again :cheer: and did a LBWO. Still hurts to lunge a lot, but squats and deadlifts are fine - PT again tomorrow.

06-22-2009, 10:42 PM
The locals must have been astounded!

06-23-2009, 01:48 AM
Sounds like a good workout! :D

06-23-2009, 05:37 AM
:wave: A lovely Tuesday here with sunshine and a light NE breeze (that usually means cool or cold in these parts). My plans include doing a bit more on hedges and grass and to see the chiro. The garden has been badly neglected for the past couple of years (family reasons) and we have to get on top of it this year. Both SO and I are self-employed so the idea is that whilst my work is slow I work hard in the garden. The recession bites everywhere. (OT & blatant advert: yes, I am still available for freelance research and writing! Over 20 years experience.)

Tomato - I get sore when I've been off for a while (say a week). I also sometimes get the thing Lydia talks about: feeling so tired after a workout I have to sleep deeply for an hour or so. Body of iron - um, still at the soft and malleable stage though a few parts are just excellent!

Nelie - v good to hear that your pants are more comfortable. I have a pair (my only good pair, really) that are just too tight to tango. Food! Posting here is part of my plan to rein back.

Lydia - OK, then. Maybe we could develop something. HedgeFit (tm) as a working title. And if that goes anywhere, I've got ideas for the iPhone too!

Shannon - cleaning definitely counts. And so does hide and seek.

Cheryl - hope you've got over your near-death experience! Yes, I agree about danger ... in small doses. My heart can't take too much!

Pat - brilliant work on the new scheme with Krista and Co. And the getting up at 0530. I can only just manage 0610 and that's not to exercise.

Mel and others - I know you're there. :wave:

Well, thank you, everyone. Posting here has got me over the 'must have a slice of new bread with apricot jam now I'm back home from taxi-ing everyone about' stage. I feel quite accomplished. As though I know how to do this. :cool: Good luck today!

06-23-2009, 11:14 AM
Yesterday, I decided to do the simplest handstand pushup progression which was on my knees on my bench. I liked it. I did my NRLW workout with some kettlebells and a couple sets of the hand stand pushup progression. (I even did some on my toes, which is the level after knees)

Later on, DH came home and I showed him it. I also showed him some core workout moves like planks with feet on the ball and the prone jackknife on toes. He couldn't quite do the jackknife on his toes but he did pretty good. I also showed him some other moves. He told me the other day he wanted to work on building a stronger core so now he has some ideas for his own workouts.

06-23-2009, 09:25 PM
I'd love to give a cross fit report, but I'm feeling very unfit right now. I've never had sciatica before, but boy is it awful! I can barely move my left leg. Yesterday we went for freshman and parent orientation at ds's university and I limped painfully around the campus, feeling disabled.

Today's workout was 1/2 rehab, and half-hearted.:p I did 10 gentle minutes on the elliptical, then (gasp) a circuit on the add and abductor, seated leg press and seated ham curl machines. Two sets of lying dumbbell presses super-setted with single arm rows. Two sets of seated bicep curl to overhead press, then 5 more minutes on the elliptical.

The hardest part was limping across a very crowded parking lot. I think there should be "temporarily disabled" parking!

Not sure what caused this- I refuse to think it was the oly lifts and crossfit- but I'm not a happy camper :(

Cheryl- I loathe burpees. They always push me to the wall. Hmmmmm....maybe I can blame by nerve problems on them and NEVER DO THEM AGAIN! That sounded like a grueling workout- good for you for doing it! Does everyone at your cross fit gym bump fists? Here's a fist bump for ya!

Nelie- I hear you on the tight pants. Good for you for drawing a line in the sand. Hope your tush feels better :)

Pat- Are you enjoying her workouts? Are they much different from NROLW or any other program? I'm assuming she doesn't tell you to go out and throw firewood :rofl: That was a great wo, btw.

Silver- our gardens are overgrown and neglected in a lot of places. I think I just bit off way more than I can chew. Last weekend I resorted to chemical warfare. I hate having done it, but don't see an option. Good luck!

Shannon-Feeling better this week? Has the sinus infection left?

Early night for me, I'm going to try a real elliptical session tomorrow morning.


06-23-2009, 10:38 PM
Just a quick check in.
Did my usual Tuesday leg + abs boot camp in the morning.
Cheryl - regarding the rest day - I had a splitting headache yesterday by the time I wanted to go swimming and I just wasn't feeling the usual energy that I normally do. So I didn't go and had the rest day.
Went swimming today. Wouldn't you know it, another truckload of kids streaming towards the entrance as I am pulling into the parking lot. So I asked and yappers, they are all in for a swim. So I quickly left because Friday was enough. Apparently, this entire week is shot (kids in every day) but I will try to go tomorrow at 11:45 am as the kids shouldn't be in until 1 pm. Wish me luck.

Nelie and Mel - hope you will both feel better soon.
Shannon - I wish you some cooler weather. I had to turn on the A/C today. Of course, the dogs are my excuse. :-)

Wishing you all a good night and see you tomorrow.

06-24-2009, 05:28 AM
Pat- Are you enjoying her workouts? Are they much different from NROLW or any other program? I'm assuming she doesn't tell you to go out and throw firewood

Nope, no firewood. :) The exercises are good and mostly functional. No machines other than doing chin/pull ups as well as dips assisted. I'm really enjoying the upper body stuff, the lower less so as my knee is bothering me a lot - enough that I'm back in PT. I'll be substituting those exercises for the lunges for a bit. Funnily, the squats and deadlifts are no problem :shrug:

We had a six hour city council meeting tonight - so I didn't get home til after midnight (and here I sit at the computer because I'm too wound up to sleep - let's hope the glass of milk I just drank will help). I've declared Wednesday a rest day....

06-24-2009, 05:36 AM
:wave: A quick hullo before I go into the garden. I'm pacing myself and making progress but it does take time. You people with gardens, you know what I'm talking about.

Have a good day, everyone. :)

06-24-2009, 05:01 PM
Mel, I am blaming the squatfest from Saturday, followed by the squatfest on Monday. The focus day yesterday helped...we just played around with headstands, side planks, and such, so everybody could have a recovery day. My legs felt fine today in the WOD. Regarding the sciatica: if all your CF workouts are as long as the ones you've posted here, I think it's a bit much. I know you're in great shape and all, but being new to CF, it's a bit different with the higher reps and time element, and doing things like combining sprints with heavy lifting, so it never hurts to scale in the beginning. Those workouts seem really, really long, too, so you might be dealing with some inexperience on your trainer's part. :?: Just use your head, and don't let your competetive side take over to the point of injury. :hug:

Birch, I was thinking of you yesterday, when I was out weeding my garden beds. I'm playing a little catch-up on the garden/yard work here, too.

Alena, I hope you can avoid the rush of screaming kiddos at the pool. That would be a bit much, when you're there to relax and trying to focus on your workout.

Pat, glad you are enjoying the workout program! :wave:

Here's the CF report:

Tuesday: Focus Day. Everybody was wiped from the Saturday hero workout, and the birthday WOD on Monday, so Tuesday we just played on the floor. We played around with headstands, side planks, v-sits, and balancing on one foot on the ball of the foot. Basically, it was a rest day, for the fools who are too stubborn to stay home, lol.


Run 400
7 Deadlifts (225# men/155# women)
AMRAP in 20 mins (as many rounds as possible in 20 mins)

I've been using 115# for deadlifts in the 45-65 rep range, and it's been getting a bit too easy, so today my trainer said I could try 135 pounds. That turned out to be a good weight...a little more challenging, but not enough to mess up my form. I was aiming to get 6 rounds for this workout. I almost got it, too, but on my way back into the gym on my 6th round, I came around a corner and crashed into one of the guys who was heading out. Nobody was hurt, but it cost us both some time. I got 5 full rounds + the run + 2 deadlifts. I'm pretty happy with that: 1.5 miles and 37 deadlifts. :carrot:

I'm home now, PWO meal is consumed, the boy is awake and finishing up his chores, then we are going to do a little reading in our current read-aloud book. It's a little drizzly, but I'm planning to fit in a few hours of yard work this afternoon. If it stays cool, I might scooter down to the library with one of the dogs, to pick up a book I requested, and to drop a few things off. I don't think I'm up to riding the bike again just yet.

06-25-2009, 08:32 AM
Cheryl- Although I'm in denial, I'm sure you are right that the sudden change in workout style is to blame. There is a lot more impact in the cross fit workouts that I've been doing for a while. That's one of the reasons I only do it 2-3 times a week. When I look at other cross fit WODs, ours seem about the same. I know many of them are taken from other cross fits. The killer one last week was used at the Keystone Cross fit games. We aim high :dizzy: but are also told to scale and not kill ourselves. It's my failing that I am too competitive. Be careful running! That's one of the reasons I'm on the rower to much. The running impact is too much, but the melee through the doors and the torturous path around the building with people and cars is too much for klutz Mel.

I did a full elliptical session this morning and feel better. Not 100%, but better. Of course, doc appointment is today. Lifted carefully yesterday.

Silver- I try to pull a few weeds every time I walk outside. It's not really making much of a dent :(

Alena- I hear your pain. My gym has filled up with kids, toddlers, and teens. I hate to be a curmudgeon, especially since I was once one of those moms totting wet kids, but it is annoying to me now.

Depalma- if you are reading, thank you for the link to the kettle bell arm guards. They arrived a few days ago and are perfect. I thought they be long and look absurd (eh, who cares?) but they are just right. Thanks.

Lydia, nelie, Fran, Pat, Elissa, Shannon and lurkers! :wave:

Shannon in ATL
06-25-2009, 10:24 AM
Good morning!

Mel - my sinus infections seems to be pretty much gone, thanks for asking! I'm just left with the same residual congestion I always have. I've been on maintenance allergy meds daily for three years now... Hope your sciatica feels better! Ouch!

Cheryl - glad your feeling better!

Pat - rest sounds good. Don't want to go into your vacation already tired!

Alena - wonder why so many kids are flooding into your pool, and if it will be like that all summer? Sadness!

silver - hope you had a good garden day yesterday!

Nelie - high five on the handstand progressions! Cool! I can still barely get up into the pike, much less try to do a push up from there!

Did my strength training workout (that I still haven't posted for advice yet, darnit) last night and then did some kickboxing. Loss track of time pounding out some frustration and ended up working out for almost two hours. A little sore today... Not hurt myself sore, but enough that I know the 90 mile drive I have to our outlying restaurant today isn't going to be a lot of fun... :(

Good day everyone!

06-25-2009, 03:08 PM
Evening All!

A good day today, laying gravel paths. That's slate edging, weed suppressant cloth (can't think of the term) and a lot of gravel. I've done good work with the club hammer, a shovel and a bucket.

Also raked out the bottom of a hedge, fed it and piled on the home-made compost. I want it to thicken up as we get lambs bursting through from the field in the spring and all that dancing round the garden with them ... well, I'd just rather not.

Food has been quite good but not stellar. Still, it's a lot better since I've been posting here! Thanks, everyone.

Thinking of you all. See you tomorrow. :)

06-25-2009, 03:48 PM
Birch, lamb chasing must be a great workout! :lol3: Laying gravel paths definitely counts as a good workout. I bet your garden is shaping up nicely!

Mel, I can sympathize. It's hard not to get fired up when you're working out with the group, I know. Today I was in the group with my trainer and all his firebreather friends. I'm pretty sure just chasing those goons knocked about 4 minutes off my time, lol. I forgot about the games coming up, too. We've had quite a few games qualifier workouts at our gym, too, in an attempt to get the affiliate team members ready for the CA games. My shoulders are still pissed off from the push press workouts. I've been trying to work on my kipping PU. My bday is tomorrow, and it would have been sweet to have a kipping pull-up before then, but it isn't going to happen if my shoulders don't recover in time. I think I will ice them a few times today, and see if that helps speed the recovery along.

Shannon, sometimes it is nice to just zone out with the weights. I used to do that, too, just crank the tunes and go heavy. Good times!

Here's the CF report:

It's birthday week at my gym, apparently. We had one on Monday, then 2 more today, and my bday is tomorrow, though I'm not sure I'll get a bday WOD after all the buttkicking we've had already this week, and Saturday coming up.

Today's WOD:
Run 430 meters (one of the bday peeps was 43 today)
18 Power Snatch (the other bday peep was 18 today) 95# men/65# women
3 rounds for time (typical times were 13-19 mins)

My time was 16 mins even. I used 50# today. Maybe could have gone a little heavier, but I hadn't done snatches since late April, so just tried a few weights and gave it my best guess. This is a fun lift, and I wish we did this one more often. It's like a jerk with a wide snatch grip. Seems easier than the push jerk, at least for the "power" catch, since you don't have to squat very low to catch the bar overhead. I'm already feeling this workout in my delts and upper back. Great workout!

06-25-2009, 05:29 PM
Running through here - I'm leaving work in 1/2 hour, and leaving home in about 6 hours. I'll be back on July 6! Have fun while I'm gone. And, yes, my workout gear is packed. :)

Shannon in ATL
06-25-2009, 06:04 PM
Have a great trip Pat! Be safe!

06-26-2009, 05:43 AM
:wave: Morning! I'm getting out there before the thunderstorms come. It's humid and we really need the rain. Hope to be back later. If I don't make it, brothers and sisters in iron, have a good day!

06-26-2009, 06:19 AM
I couldn't sleep at all. Cardio is done:p I got up at 4:06 and did it. To much roiling around in my brain to sleep and my doctor's diagnostic prodding really fired up the good old nerve in my leg.

Today is audit day. I hope I can stay awake until 2 when they leave!
Have a good one-

06-26-2009, 06:34 AM

:balloons::balloons: :balloons::balloons: :balloons::balloons: :balloons::balloons:

Happy Birthday Cheryl!!!!

:balloons::balloons: :balloons::balloons: :balloons::balloons: :balloons::balloons:

06-26-2009, 12:14 PM
Oh.. Oh.. :sssh: It's Cheryl's Birthday. Everyone hide and turn down the lights...


Happy Birthday to You....Happy Birthday to You... May your day be filled with great lifts. Wonder how many candles can fit on a protein bar? Better make that two. :p :bday2you:

06-26-2009, 12:24 PM
Oh my gosh, and I wanted to be the first one with the congrats.

Happy Birthday, Cheryl!!!! xoxoxoxox your way!

:bday2you::bday2::gift::balloons::woo::woo::woo::w oo::hb::hb::hb:

Shannon in ATL
06-26-2009, 12:34 PM
Happy happy birthday, Cheryl! Hope you have a great one!




I sometimes get a little carried away with the smilies. :)

06-26-2009, 04:38 PM
Thanks, everyone! :grouphug:

The Crossfit Report:

Well, I was steeled for the bday metcon from heck today, but my trainer didn't know (his wife knew, but forgot to put it on the calendar, heh-heh), so instead of being abused, I got 1RM Overhead Squats for my birthday! Woohoo! Best birthday workout ever, lol! Of course, now that he knows, he'll probably just torture us tomorrow or Monday, but that's way better than today. Everybody still has fried shoulders from the past week's metcons, so today wasn't the day for another metcon, anyway. I told him we could start a new CF tradition: max lifting workouts for Cheryl's birthday, but I don't think he was convinced. Still, it was fun, getting one by him, even for a day.

My overhead squat is pretty wimpy. Mainly, my wrist that I use the computer mouse with all the time is stiff and inflexible, and gets shooting pain when the weight gets about 45 lbs or above. With a longer warm-up, it improves a little, but it is still hard to stay focused during the lift. At least today was just 1 rep sets at the end, which I was able to push through for a while. Here's what I did:

the usual CF warm-up and ROM work, to get my shoulders and wrists ready for the lift

warm-up sets of 15 lbs/5 reps, 30/5, then 45/3, and again 45/3, since my wrist was already pissed off

working sets of 1 rep at:
50 lbs
55 lbs (PR)
60 lbs
65 lbs

I decided to finish on a successful lift, with 65, and not attempt the 70#. My wrist felt okay during the lift, but as soon as I put the bar down, the pain was bad in my right wrist. I figured, a 15 lb PR was good enough for today.

It's funny, because my wrist didn't bother me at all during the power snatches yesterday, and I was snatching 50# for high reps. I can't figure why it bothers me on the squats but not the snatch, because on squats, it starts hurting as soon as I put 45# or more overhead. I guess it's just compounded stress, maybe, since the bar is overhead a lot longer with the squats. :?: One thing is for sure, I need to cut down my time on the computer/mouse. I feel sure that's what's causing the problem in the first place.

06-27-2009, 07:24 PM
I'm just popping in for a quick Hi!! But I'm glad I did so that I too could say to Cheryl:


I hope everyone is having a great weekend! It's a beautiful day here today and it's been a great, and very hot, week! I still managed a run and a workout but I'm still slacking and looking for motivation. I'm just happy that even while slacking, I'm still mostly managing three workouts a week. Only here would that be considered slacking! ;)

I've started running without my Nike+, I still take my ipod but it means that I don't know exactly how far I go or how fast. It's mostly when I run at work since my work-running shoes don't have the sensor on them. It's kind of freeing and less stressful to not constantly checking to see if it's a "good run". Maybe any run is a good run!


06-28-2009, 04:58 AM
Elisa, thanks for the bday wishes! :hug:

It's still Saturday night in my world, and I'm beat! :faint:

Did Crossfit this morning, first a team WOD:
20 Tire Flips (with the big tractor tire)
20 Tire Jumps (each person on the team does 20)
200 meter Farmer's Carry (2 people carrying the 135# thick handled barbell at a time)

3 rounds for time. Our team's time was 14:39, or something like that. It was a fun and hard workout, my first time doing the tire flips, and the sweat was pouring off me!

Then, we had the CF running clinic. Very interesting info. The warm-up just about killed me, as it went on and on with about 25 different drills and stretches, and took about 45 minutes. Then we did a couple of 100 meter easy runs, and got pointers on what we could improve. This seemed to help me, but I think a lot of practice will be needed, to get a feel for this "new" (to me) running style. Last, we did a short workout: 30 seconds of sprinting, 30 seconds of recovery walking/jogging, 30 secs of sprinting, etc, till we had done 4 intervals. After the workshop, we went out for pizza and chatting, which was fun.

Came home, took care of dogs, watered the garden, collapsed for a few hours. Then my friend picked me up at 7pm for our annual birthday skating. We skated 3.5 hours, and I was dead by the end. My friend and I made a date to skate down at the waterfront for 4th of July. :)

Now, I'm killed, so I'm going to lay down, read about half a page in my book, then I'll probably be asleep, and I'm turning the phones off, so I can sleep in, I hope! Tomorrow is a rest day, and I need it!

06-28-2009, 10:24 AM
Awww....I missed the birthday party! A belated Happy Birthday, Cheryl!

06-28-2009, 10:28 AM
:faint: Cheryl, I hope you are still sound asleep!

I've been slacking, too. I did cardio on the elltical every day last week, but only lifted twice. My sciatica is on and off better, but I'm afraid to really start hitting workouts that would inflame the nerve again. Yesterday I walked about 2 miles in our neighborhood, then wore heels out to dinner and am paying for it this morning. sigh.... I don't like this getting older stuff!


06-28-2009, 05:54 PM
Mel, I've had a hard week, too. My knees feel like every muscle in my body is pulling on them, and my shoulders are still sore. Rest day today should help, but it was a brutal CF workout week, even with 2 recovery days in there. Monday we're doing Fran...just kill me now! :lol3:

Midwife, it's never too late! ;) Thanks! :hug:

I'm having a rest day today, so nothing exciting to report. Just washing up all the workout clothes and bath towels, gonna bathe my big dog and clean his teeth, a little doggy pedicure, turtle wax, whatever. My boy has a friend over, and they are rotting their brains on the computer. Should fire up the riding mower and catch up on that job, but no promises.

06-29-2009, 08:41 AM
Monday! Cardio done, and a good hard session again for a change. I plan to gingerly try a leg workout at lunch, then look for a new kitty this evening after work :exercise::crossed:

06-29-2009, 09:59 AM
Yes, Monday here too! Cardio done. Very humid and I can hear thunder over the mountains.

06-29-2009, 03:40 PM
Hey peeps. :wave:

Still barely morning here. I skipped the CF torture this morning, as I just needed more rest. I can catch the afternoon session, since it's a Monday, and that will give me an extra 6 hrs or so of rest. It's not much, but after Saturday, even a few hours is better than nothing!

06-29-2009, 04:29 PM
Been sick for a week but getting back into it. On Saturday, we went for a nice walk with the dogs. Yesterday, we went for a nice hike. This morning I did my NRLW workout :) I still feel a bit weak/easily drained overall but feel 100% better.

I was at Target on Saturday and saw a cute pink kettlebell. Of course the kettlebell was 7 lbs (!), such a disappointment. I'm actually disappointed with the company making that small of a kettlebell. I think it is for women then don't understand kettlebells and are intimidated and they are trying to cater to the introductory market that isn't aware that a light kettlebell is pretty useless.

Anyway, I was doing some swings with my 45 lb kettlebell this morning :) Its fun and scary at the same time.

06-29-2009, 10:53 PM
Hi :wave: I did a more or less real leg workout today without pain :carrot: Didn't go really heavy on anything, but I did nice deep squats and lunges with some weight and I can still walk. That is progress!

My big excitement today is my new fur baby (http://picasaweb.google.com/melirisgum/Snowmass09?locked=true#5352932467925130002).

She's living in my bathroom while we get to know each other and my other cat plays "pawsies" with her under the door :)


06-29-2009, 11:33 PM
Mel, you need to share your album or pictures somehow.

I'm glad you have a new baby though!!

06-30-2009, 07:22 AM
That didn't work? Hmmmmm.......
Anybody know how to link a larger picture from picasa?

cardio done. I got up 10 minutes early to play with the kitten. I have little baby needle scratches on me where she has tried to climb all over me. Hacen't introduced big cat yet. She knows something's in there and is not amused.

06-30-2009, 09:47 AM
Just back from the dentist. :wave: Weights done. (I'm doing full body workouts too at the moment and making good progress.) Temporary filling, impressions etc all done. I am brave.

Still doing slate workouts in the garden in the evening. I'm building a 'slate library' so I can see how much there is and what sizes. (Some are very big.) Then I can work more on edging, paths, etc.

06-30-2009, 10:17 AM

If you go in and select the specific photo and then say 'link to this photo', then there is something that says select size. I think the photo album has to be public though. I usually take the link from the 'embed image' link.

06-30-2009, 05:13 PM
Hey all. :wave:

Mel, congrats on the new kitty! Glad you are feeling somewhat recovered!

Nelie, I'm impressed with the 45# KB swing! I am up to the 36# one, and that wears me out!

We did a fun workout yesterday, well, the lifts were fun, but not the running (ugh...have I said that I hate ALL sprint distances?!). It is off the main site, I think:

12 Right Arm Barbell Push Press
12 Left Arm Barbell Deadlift
Run 800 meters
12 Left Arm Barbell Push Press
12 Right Arm Barbell Deadlift
Run 800 meters
--2 Rounds for Time--

My time was 32:49. :faint: The 800s sucked. Every one of them! The lifts were fun to do, though. The deadlift was just like a normal deadlift, except you grab the bar in the center, with just one hand. Otherwise, exactly the same. I wanted to use 85#, but my trainer was worried it would be too heavy for the reps, so he made me drop it to 75#. That turned out too light, IMO, since I didn't have to break up any of the sets of deadlifts. Oh well, he's a mother hen, and I just have to be patient! I know he means well. I used 35# for the push press. That was a good weight...not too easy, not too heavy, and I failed after the 10th rep on the last set/last round, had to rest a few secs, then lots of grunting involved to crank out the last 2 reps. For the push press, we held the bar in the center, with the bar pointing "fore and aft", almost resting on the shoulder. Anyway, it was fun and challenging, trying to balance the barbell with a single handed grip. :)

Today's WOD was just Row 2K. Not fun, but a short one, so we had lots of time to play. We were assigned to work on single leg squats, and also to tackle a few of our problem exercises. I chose kipping pull-up and handstand practice. A few friends joined me for both of those, so it was fun, and we were able to spot each other on the handstands. I didn't get either a handstand kick-up or the kipping pull-up unassisted, but I'm getting close on both. I just had to stop due to being tired on the handstands, then my hands were about to rip on the kipping swing, so I stopped at that point. I'll get there, though, eventually!

06-30-2009, 09:42 PM
I was finally able to go back to cross fit. Boy, deconditioning happens in a hurry! And I was workout out throughout this injury, just not at that intensity level. I almost didn't finish today's work out, and I'd already scaled the weight way back. Whew!

Silver- the slate workout sounds just as grueling. how about a set of pushups between each slate haul :rofl:

Can you believe tomorrow is JULY????

I have to go play with my new kitten.... bye :wave:

(I think I made the picture of fur baby (http://picasaweb.google.com/melirisgum/Snowmass09?locked=true#5352932467925130002) viewable)

06-30-2009, 09:47 PM
Mel. your kitten is adorable.

Here is a viewable picture :)

06-30-2009, 10:19 PM
Thanks, nelie! I'm now covered in needle scratches, she almost ate my earring, and dumped her food and water bowls running through them! I'd forgotten how CRAZY kittens are :crazy: