Weight and Resistance Training - JULY- melt the fat, make the muscle!

06-30-2009, 10:24 PM
OK, lame thread title.

So we are starting July with this because it makes me happy to look at her!


Judging by her activity level, she is VERY fit! and doesn't eat much :dizzy:

Make July count :sunny:


06-30-2009, 10:38 PM
I never had a kitten. My first girl was 9 months when we got her and she was very active and has remained active for the past (nearly) 3 years.

07-01-2009, 09:48 AM
Today was a cardio day. I went through the motions and did quite a bit of stretching. I'm telling myself that I don't want to injure myself so I'm taking it slowly.

I wish I would take food a bit more slowly. :( Here's a paradox for you.

When things are ever so slightly out of control (as they are at the moment) and I have to do more than I want (e.g., wash up a lot in order to find a clear space - this is not a trivial issue!) I find I nibble just to keep going. Strangely, when my father was very ill last year and things were slightly out of control and I was having to do a great deal, I was not tempted to eat more. In fact, I ate less and more wisely to make absolutely sure that I could keep going. And the learning point is? I don't know.

Nice kitten, Mel. Is she at the climbing up the curtains stage?

07-01-2009, 09:59 AM
Mel: What an adorable kitten. What a pretty gray color and she looks very soft. Hey, and she has blue eyes!

Make July count. Yep, just add it to the list. :rofl: Actually, I'm doing fine. Just still really busy. Off to get legs in this morning, do some programming for my clients, order a dumpster for my kitchen cabinets, and begin preparing for my NASM exam. (The books just arrived :D)

Make it a great morning everyone. :sunny:

07-01-2009, 01:16 PM
Go Lydia!! Maybe if you move down here, you can be my PT :)

I don't think I mentioned it here but I'm in the process of going back to school. I'm in 'applying for college' frenzy :) Gotta get some paperwork together, including transcripts. One of my schools is a bit of a pain to get transcripts from but the other 2 are pretty easy.

I'm also taking a couple online self study courses to brush up on some stuff. I also have to figure out what requirements are truly requirements and what can be waived. Am I really ready for all this? Who knows :)

I have to say that I'm lucky in that I live in the vicinity of a school that is rated #1 in the country for the subject I want to study and that my work is willing to help pay for the schooling. Of course the whole thing makes me nervous because do I really want a job change? Yes but is it really doable?

I told DH (jokingly) last night that he is going to have to pull in more income because my income potential will actually go down if I switch but I really don't care. He also can't say anything because then I'll say "Hey remember that law degree we paid for?" :)

07-01-2009, 02:00 PM
Nelie: How Exciting! A new career...may we ask what you will be studying. If you want to keep that to yourself for now that's fine. But good luck! I read somewhere that we should reinvent ourselves every seven years. With that in mind, a career change makes perfect sense. And you're young! You probably have several new careers ahead of you.

Enjoy the paperwork. :rofl:

Lower body done! I'm going to be sore tomorrow. Cardio was more like recover I just didn't have anything left for interval work today. I was up a little late last night visiting with my cousins who are in town. I just can't do those kinds of hours anymore. :rolleyes:

07-01-2009, 03:26 PM
Hey, where are all my fellow Canadians? I didn't think that I would be the first to say

Happy Canada Day!

I'm enjoying a lovely day off (and the whole week off actually!). The weather here has been strange. It was beautiful last week and then the forecast for this week wasn't great but it's actually been a really nice few days.

I had a great run on Monday morning! I just decided to take it nice and slow and I managed 6km like it was nothing. I kind of wished I had gone for longer but maybe it was better to end it on a high. I'm debating whether or not to go out today..but I live in a neighbourhood that will have a lot of "foot traffic" with today being a holiday. We'll see.

Tomorrow should be a gym visit in the morning and then DH and I are heading up for some weekend camping with some family. That will likely mean some snacks and maybe a drink or two but that will just keep me consistent for my record of 5 days clean eating and two days of crap! ;)

If Nelie gets to be trained by Lydia, who wants to move here? I want a trainer too! :mad:

Mel - love your new kitty...did I miss her name?

07-01-2009, 03:36 PM

It is kind of a mix but the emphasis is computational biology on the computation side but also mixed in with data management/manipulation. The real thing though is I hope to get into is doing computer based work in genomics (humane genome study). It is a large field so I am kind of narrowing it down to managing, manipulating and correlating data to hopefully make sense of it and help biologists/geneticists in the field.

Or as my husband says "Nerd"

07-01-2009, 04:03 PM
Nelie, that sounds really cool (in a nerdy sort of way, lol...just kidding...my son is the boy genius of the family, so we go on about the nerd jokes all the time, but don't mean anything bad by it)!

Elisa, not a fellow Canadian, but Happy Canada Day, anyway! Hope you enjoy the holiday! We've got 4th of July (aka Independence Day) coming up. My friend and I are meeting at the waterfront to skate around the festival and watch the fireworks. This is the first year in a long time that I haven't had dogs boarding over the 4th, so I can actually leave home, for once!

Lydia, good luck with your latest cert! I'm glad the PT thing is going well for you! Are you enjoying working with clients?

Mel, cute kitty! She sounds like a handful right now. Have you introduced her to the old cat, yet? Glad you're back at the CF workouts. I know what you mean, too. After being out sick, even though I was doing some stuff at home, I still was set back for the first week back at the CF gym...slow and weak, that's how I felt!

Here's the Crossfit Report for today:

The WOD:
Run 400 meters
15 HSPU (handstand push-ups)
30 Abmat Sit-ups
Run 600
30 Abmat Sit-ups
Run 400

For some reason, our trainer didn't have us scale with handstand push-up progressions (like doing them with knees or feet on a box), but instead had us scale with strict overhead DB presses. I tried for 25 pounders, but after yesterday's handstand practice, that just wasn't happening, so I went with a pair of 20 lb dumbbells. Strict presses, no push-press or leg help allowed. My time was 16:01. Folks doing it Rx'd were more in the 20 min range for this workout.

Afterward, myself and one of the guys were trying to do single arm overhead squats with a barbell. I could get all the way down with the barbell overhead in my left hand, but not my right. Weird! It was fun to play with, though.

Shannon in ATL
07-01-2009, 05:21 PM
Good afternoon everyone!

Mel - beautiful baby! I have a cat who turned 8 this year, I sometimes think she needs another animal around the house to help keep her fit! I'm figuring that we are close to getting a dog, as DSS is now 4 and starting to talk about them more... Always had dogs as a kid, never had one as an adult... :eek:

Silver - I don't find myself snacking when I'm in a big time stressful situation, but I do snack when I'm surrounded by minor annoyances. Example, didn't really snack when I was staying overnight several nights at the hospital with my MIL, snack every time my computer locks up and I have to reboot. Maybe it is because of the external activity required in the different slightly out of control times? When it is a really intense thing going on we are too busy or distracted to snack, but if we are dealing with smaller annoyances the snack is the distraction?

Lydia - I have a hard time with late hours myself, I'm always worn out the next day. So are you guys definitely moving?

Nelie - that sounds like a pretty neat area of study to me, but I've always had 'nerd' jokes pointed in my direction, too! :)

Elisa - Happy Canada Day to you! Have a great week of vacation!

Cheryl - wonder why the left hand v. the right hand made a difference on the squat... odd.

I did my strength training again yesterday and got totally carried away again. I'm going to put a thumbnail list of exercises, and welcome any advice on anything that seems redundant or over the top. :) (I might not get all the names right, and I didn't do them all in this order.)

70 mins total, plus 20 mins cardio:
12 pike, 25 hamstring curl, 15 jacknife, 15 leg lifts, 15 torso lift (looks like the front half of a 'superhero fly'? I saw it on YouTube), 4 pushups with feet on the ball,
2x15 cable squat:320 'lbs' resistance, 2x10 high reverse fly:150 'lbs' of resistance, 2x10 standing row:150 'lbs' resistance
Dumbbell (the ones with 13 pounds I was holding an 8 & a 5 layered in the same hand, that wore out pretty fast, I need to buy 10s or an adjustable):
30 walking lunge with 8lbs per hand, 15 reverse lunge per side/8 lbs per hand, 15 squat to shoulder press/8 lbs per hand, 20 stepups on my stepladder/13 pounds per hand, 12 one armed row per arm with knee on ball/13 pounds, YWLT/1x10 each/8 lbs per hand, 10 one legged squat per side/5 lbs per hand, 25 bicep curls/8lbs per, 10 tricep kickback per/8 lbs, 20 shoulder press/sitting on ball/8 lbs per hand, lateral raise/2x10/8lbs per, 1x30 calf raise with 8 lbs per hand, 20 chest press lying back on the ball/8 lbs per hand
Pushups - 1x12, 1x7, 1x5
One legged bridge with foot on weight bag:15 per leg
ab series from '10 min ab' on demand - ten minutes of crunches, bicycle, reverse crunch, etc.
'peeing dog' (got it from Amanda :) ) - 20 per side
20 mins of light stationary bike to unwind after all of this.

Wow - that made me tired writing it all down... My biggest thing right now is trying to do full body workouts, because I know I'm lucky to get two days of strength training in per week, sometimes I make three, the last two weeks I've made one... I would never find the time for splits... I started with a basic full body workout from ExRx.net which said 'one exercise per part, most of them compound', wrote down my selections and few alternates and some optional isolation exercises, got all carried away and now do most of the alternates, all the main ones and some more I added in... So, other than starting over clean at ExRx again, any suggestions? :dizzy:

Have a good day everyone!

07-01-2009, 07:19 PM
Hey guys! I'm on my way to the gym so I'll post my efforts later today :)

Got a question: I'm thinking of upping my caloric intake from 1,500 calories to about 1,800 calories. I'm definitely getting muscle results in my arms since they're my biggest problem area in terms of lifting weights, but I haven't moved down on the scale at all in five weeks save a 0.6 lb loss recently.

I checked my BMR scale and it says my resting caloric weight is supposed to be about what I'm eating right now (1,500+ calories). The exercise kicks it up to over 2,000 calories. So, I'm thinking I'm gonna see if adding an extra 300 calories or so helps me to lose some weight.

I do admit, I am a bit nervous about it since I'd hate to see myself gaining weight again. But I'm also frustrated enough with my weight loss stall to try it this week (eating more) since five weeks is more than long enough for me to see that some tweaking in my diet may be in order.

Do you guys increase your caloric intake after some time has pass as you gain more muscle (even when you're trying to lose weight)?


~ tea

07-01-2009, 09:27 PM
tea- I gain weight if I eat more, plain and simple. But how tall are you, how old are you, WHAT are you eating, and when are you eating it?

The cats met this evening. Very anticlimactic, which is good. The older cat is just baffled and the little one is skittering all over being a kitten. I just had to delete a line because she skittered across my keyboard and wrote a sentence in kittish. Haha, I can't type any more- she is perched on my shoulder.

Did shoulders and back today, crossfit tomorrow if my leg continues to feel good.


My dh, who is Canadian, is wearing his "I am a Canadian" T-shirt and drinking a Molsons. He played ice hockey this morning, so I guess he still is Canadian after living here for 26 years :dizzy:


07-01-2009, 10:10 PM
Mel - :cp: for your dh!


07-01-2009, 11:18 PM
Elisa: Happy Canada Day! :hug: Oh, and Mel, to your DH too. :lol: It sounds like you had a wonderful run today! We are having the same weather but expecting t-storms tonight.

DS1 is on his first boy scout campout this week. Standard issue tents with room for two cots on pallets. Spiders and all. I wonder how he will do in the storm tonight? I heard they will wake the boys and rush them to the lodge house if it thunders. I wouldn't dare go get him though. He almost came undone when he realized I was going along with DH to drop him off at the camp. He was mortified that I might kiss him goodbye in front of all the guys. ~sigh~

Nelie: That sounds like interesting work. How wonderful that you may also be reimbursed for your studies as well. Good luck. I hope that the transition goes smoothly for you.

Cheryl: I love working with my clients. I have four. I train them as a group twice a week. Right now, it's just about all I can handle with all that I have going on.

It's exciting to share what I've learned and to see their faces when they discover something new about movement. I introduced flat bands a few weeks ago to give them some options for summer travel. The ones I ordered are so much stiffer than anything I could have purchased at a store. Lovin' it.

Oh, and bonus: One client returned from vacation last week. She did a workout three out of the four days she was there. In the gym, she did a full body workout with dumb bells using compound exercises. After that she hopped on the elliptical next to her husband. He asked if she was finished yet and she just kind of laughed at him. Then he turns to her and remarked how impressed he was with the workout she did with the free weights. He stated that he didn't realize that was the kind of workout she was doing each week during her sessions with me. :s: Yeah, we haven't met yet. :rofl: My client was just beaming as she recounted this to me. I'm so happy for her. So yep, I'm having a blast.

Shannon: Are we moving yet?...We are waiting on the offer. It could be either tomorrow or Friday. I still can't believe this is happening. It really threw a monkey wrench into my plans for this up coming year. I have a few days here until I know a little more about what this fall is going to look like.

Oh, by the way Shannon, that is one long workout. An hour and a half. That's usually what mine come to but it's by choice. You have the right idea of using compound exercises, alternating upper with lower. It may just be an issue of making yourself do only eight exercises. Maybe use a little heavier weight with fewer reps in the case of the walking lunges for example...Just a thought.

Writing programs is what takes the most time for me. The real work is in the research and programming which is all "behind the scenes"

Mel: Oh Mel, are familiar with LOLCAT language? Here, this one is for you..

DH has a graduate degree in LOLCAT. He has a t-shirt that says I has a flava. I never let him out of the house with it on. Actually, I've buried it in the back of his drawer. He wanted to wear it on his job interview last week. Please don't ask. :nono:

07-01-2009, 11:33 PM

To answer your questions :)

I'm 5 ft 8 inches.

I eat primarily green veggies, lean poultry, fish, & fruit. I stopped eating starchy carbs (i.e. flour, bread, etc) last year because as a recovering compulsive overeater, I just can't eat it anymore without losing self-control here. (*I've made that decision after 15 years of being morbidly obese and yo-yo dieting, etc. So far, it works for me and I get my carbs from veggies.)

I eat several meals a day and sometimes skip snacks on weekends since it's easy to plan my main meals within 3-4 hours of each other. Snacks during the week consist of boiled eggs, nuts, and veggies. I also drink 8-12 glasses of water/plain herbal tea daily. I keep my sodium intake to 800-1,000 mg on average.

The reason I'm thinking of upping my intake is although I'm a strict calorie counter armed with measuring cups and a food scale ;) I've tried eating at 1,500 calories and I've tried going below 1,500 calories though never past 1,200 calories. I haven't seen much progress in the last five weeks since going on vacation where I ate more than 1,500 and lost 2.4 lbs.

when I went on vacation a month or so back, I eyeballed portions and took my calorie king book with me to restaurants. I did eat more calories on vacation than my usual 1,500 calories but not the crap food (think Mediterranean-style cuisine & a hotel suite that included a kitchen), and as the week ended, I went on the scale and found I lost 2.4 lbs.

Cardio-wise, I exercise pretty hard, I guess... I sweat and the Stair Master "says" I burn 600-700 calories (I think probably maybe up to 400 calories burned is more accurate in reality). I also lift weights and I can tell I'm building muscle after I started to lift weights in mid-march when I signed up at 24 hr fitness.

Does that help?

~ tea

PS: cute pic of the cat!!! :cool:

07-02-2009, 06:49 AM
Just back from FB workout. All good except I wore my red top. I have decided that it is bad and has to go. Red is just not my colour. It does not make me look gorgeous. This despite my artist gymn friend saying that she thinks it's OK. Time to move on from this.

I don't find myself snacking when I'm in a big time stressful situation, but I do snack when I'm surrounded by minor annoyances. Example, didn't really snack when I was staying overnight several nights at the hospital with my MIL, snack every time my computer locks up and I have to reboot. Maybe it is because of the external activity required in the different slightly out of control times? When it is a really intense thing going on we are too busy or distracted to snack, but if we are dealing with smaller annoyances the snack is the distraction?

Oh, thank you, Shannon! That must be the difference. 'Smaller annoyances.' My life can be full of those and they build up but not into a 'big time stressful situation'. Right, I have the diagnosis. Now, onward to the solution! Straightforward? :)

Hope you all have a good day! The weather is going to break here today, I think.

07-02-2009, 08:51 AM
Tea- I'm usually very anti "up the calories", but you are TALL. How about adding a 1/3 cup of oatmeal to breakfast? I've ditched starchy carbs except oatmeal and sweet potatoes for the same reason...one leads to more and more and more. That would add about 100 calories per day if you nuke it with water. Just nuke it for 2 minutes in a BIG BOWL. Use the old fashioned kind, it works fine. I find if I eat the carbs first thing in the am, it doesn't affect my loss, maintenance or cravings. If I ate bread or taters in the evening, I'd be prowling the house for food.

Cardio done, trying cross fit after work :)

Lydia- my son is a big lolcat fan- he was taping absurd slogans above the cat's food bowl for a while.


07-02-2009, 04:18 PM
Went to the doctor on Tuesday - last day in June - for my annual physical. It didn't sink in for me what my weight was until late that night as I lay in bed, after eating a PBJ sammich and a couple popsicles. 200. two-freakin-hundred pounds. Got up yesterday and ate a little better but not great. Doing better today and even though I still have a head cold (been with me almost two weeks) I'm going to the gym.

200. I haven't weighed that since 4/2/1992 (day before my son was born). Maybe all this excess weight, unhealthy lifestyle, is why I catch every cold around and then hold on to them for weeks. At 5'2 I probably look like a Jolly Rancher, height = width.

One thing that surprised me is that even though diabetes, high blood pressure, heart disease and stroke run in my family, my doc didn't say ONE word about my excess poundage. Odd. Very odd.


07-02-2009, 04:38 PM
Hey peeps, just a flyby, since I have to go do a yardwork job today.

Shannon, that's a lot for one workout. I'd pare it down to 6 or 8 movements, max, and focus on form and strength in each movement. You could rotate things through, if you get bored easily, like do sit-ups this workout for abs, next one do knee raises instead, something like that. One or two variations on the same movement would be about right, but you don't need to do every possible variation every single workout. ;)

The CF Report:
Just Back Squats today, 5-5-5 Across (3 sets of 5 with the same weight for all 3 sets). Last time we did this, last month, I got 95#. Today, I got 105#, for a new back squat PR (personal record). I'm happy with that. I started out with ten pound increments in my warm-up, which was just tiring me out more than necessary. Next time, I'll make bigger jumps in the warm-up, so I can save my energy for the working sets. Here's what I did today:
warm-up sets of 5 reps at 45, 65, 75, 85
working sets: 3 sets of 5 at 105-105-105

My form was much better this time. I used to have to think of all the different parts of this movement, which totally messed with my head: knees out, heels, elbows up, etc. Now, I can just do it, and the only thing I had to look out for today was heels, stay on the heels, since all the other bodyparts seemed to be doing the right things for once! :lol3:

Tea, just a thought, but what are your macros like? Percent of prot/carbs/fat each day and/or each meal? You might get some mileage out of tweaking the carbs if they're high, even veggie carbs, or moving them around, like taking more earlier in the day and/or post workout, less in the evening. I see that you have 125 as a goal weight, but at 5'8", that sounds really low...? I think that you might be a lot closer to leaned out than you think, especially since you are lifting now. Just a thought, but it seems pretty common for weight loss to slow, the closer you get to goal, and you might just be in that phase. Add in weight lifting, adding muscle weight plus retained water weight from muscle repair, and I'd expect the scale to slow way down. You might look to other methods of measuring progress, like tape measuring, and bodyfat percentage, how the clothes fit, comparison pics, etc. Anyway, good luck with that. I'm sure you'll figure it out, if you keep measuring and tweaking your program. :hug:

ETA: Well, wrote that up and forgot to hit send. On my way out the door now. Tiki, I missed your post the first time...welcome back! :hug:

Shannon in ATL
07-02-2009, 06:13 PM
Hi there!

I did some cardio last night and am still nicely sore from it and the marathon strength training on Tuesday. :) Most likely no exercise today, but off tomorrow so will definitely do some then. I have tomorrow off, so maybe I'll finally take some time to work on my exercise list instead of just talking about it. :)

Cheryl - I don't know if I get bored or just carried away. Probably a little bit of both. :)

Tiki - I know I haven't gotten nearly the number of head colds this year that I normally get, could be from the healthier diet.

Silver -I find that I have a lot of small annoyances myself... Nothing big on its own, but adds up to ice cream or chips... :)

Tea - a slight calorie increase might be worth a shot, you can always try it for a few weeks and see what happens.

Mel - once Canadian, always Canadian! :)

Lydia - Hope DS has fun this weekend! And cool story from your client! :)

Good weekend everyone!

07-02-2009, 06:17 PM
Tiki- Welcome back. I think most doctors just don't know WHAT to say, since they either have the same problem or have found compliance with their advice so dismally low. Come on, Tiki...you know what to do and how to do it! Remember how good it felt to be smaller and strong and fit? Com on back;)

I'm headed to cross fit and came home first because I forgot my banana. I haven't eaten them in years, but a few sessions of cramping legs and feet convinced me that maybeit really was a good idea. I deliberately don't look at their website to see what the WOD will be.

07-02-2009, 06:20 PM
. I find if I eat the carbs first thing in the am, it doesn't affect my loss, maintenance or cravings. If I ate bread or taters in the evening, I'd be prowling the house for food.

and I am EXACTLY the opposite.

07-02-2009, 07:55 PM
I'm back (maybe someone remembers me?!) after too long. Had my baby boy at the end of October & thanks to a family emergency & moving back to Canada from Costa Rica (which took a ridiculous 2 months!) I just got back into the gym a month ago.

No workout today but tomorrow morning my mom will be here first thing to watch the boy while I sweat it out. This has been working well for getting me to the gym but she is having knee surgery in 2 weeks & I'll have to find some other way to make it happen for a little while. Sigh.

Happy Canada Day fellow Canucks!!

07-02-2009, 08:12 PM
Hi peeps (as Cheryl would say ;) ),

I've got some news for you.
But first, Elisa and Mr. Mel - a delayed Happy Canada Day! Boy, was it ever nice to wake up in the middle of the week and NOT have to go to work.

I have lurked the last few days as I somehow wasn't in the mood for writing.

I feel like I am not making any progress whatsoever. The foot is really getting on my nerves. I had my orthotics adjusted and it actually feels worse. :cry:
Anyhow, I do exercise but without a good cardio I will never lose the lard. About two weeks ago, my naturopath doctor suggested we do the body analysis. She says the machine is very reliable (I forgot what it is - a small portable thingy, the doc had to weigh me on the doctor's scale and input the weight and height. So it's not a scale. She placed some electrodes for me (it uses impedance). According to the results, my BF % is 21.3%. It determined that my BNR is 1850 calories.

I actually gained some weight (CHeryl, remember I have been saying you will get to 150's before I do) but I knew that. However, before deciding to celebrate I should I should get the analysis done at the gym as well so that I compare oranges to oranges (because I had it done a few times at the gym in the past). I had it done at the gym the same evening and according to that one, I am still 22.4 % BF (i.e. unchanged). The 6 lbs that are gained should on the gym analysis as approx. 1 lbs of fat and 5 lbs of lean body mass (if one can believe it). So I guess that is not so bad. (Is it normal to gain fat when the lean body mass goes up?) The gym scale/device says my BMR is 1450 calories.

THat's a huge difference though, isn't it? 400 calories a day. Of course I don't know which device is more reliable.

Ok, that was info number 1.

Info number 2:
I have decided to get a rowing machine. Only God knows when I will be able to run or Zumba (on a regular basis) again, if ever and apparently the eliptical is not so good for the darn foot. I thought about it for a few days and I got one on Tuesday evening. It's not Concept 2 (I wish) but a German less fancy machine. My only beef with it is that handlebar is too thick for my hands (I guess they assume Fräuleins don't row, only guys do :dizzy:). I may have to return it, but that's to be determined, I don't want to judge after 2 uses.
So far, I have used it only gently because I am somewhat worried about my lower back (continues to be an issue). But I can tell it is a good leg workout and a good core workout as well. My abs are really sore today - though I did an abs session at the gym yesterday followed by 10 minutes on the rower at home, then Pilates this morning and I swam laps at lunch time.

Anyway - does any of you have any experience with rowers? If so, did it cause any problems for your lower back? Any other input is welcome. I can return it if I decide so. Or I can upgrade to Concept 2 but that's about 2x the amount of $. There is also another model, a diff. brand but it has the tank with the water sloshing around and I don't find it so groovy. But it apparently generates more resitance than the COncept 2, which is odd since the Concept 2 is supposed to be the cadillac of rowing machines.

Anyway, please tell me what you think, including that I am crazy.

Shannon, I will try your workout one day and if I don't post afterwards it means it killed me.

Tiki, special :hug: to you. Extra weight sucks with a capital S.

Sorry, I can't remember what everybody else posted and this is getting long anyway.
P.S. I saw 300 last night. Gerard Butler's body ... what happened to the drool emoticon? I was going to plant about 10 of them here in a row.

:wave: to all.


07-02-2009, 10:46 PM
So went to the gym - 10 minutes on elliptical and then I went to a 50/50 class (half cardio, half strength training with weights, resistance bands and core training). Of course I set up WAAAAYYY in the back. I made it through the class but looking at my round self trying to do crunches off the edge of a step board was HILARIOUS! I looked like Violet after she ate Willy Wonka's gum. :eek:

Will do straight cardio / strength training classes for a week to remind my muscles what they are "supposed" to be doing then add actual weights back next week. And also will IGNORE the bday cake that the EX dropped off for The Girl.

07-03-2009, 12:18 AM

:) My goal is on the lower end for several reasons. One is because I've had severe menstrual problems that has caused me to become iron-deficient anemic several times in the past five years. So, my obgyn and I calculated weight and body fat % to get onto the lower end of what would be alright for someone of my height in order to help take care of the problem. She suggested I get into an athletic percentage of body fat so I have to research that a bit, though I believe it's under 18% body fat?

I tend not to reveal my height on 3fatchicks because I then have to go into these kinds of explanations, etc etc :)

But yeah, I'm also aware that weight lifting and getting closer to my target goal weight will slow down my overall weight loss progress :)

I've started eating a couple hundred calories more since eating less or at the level I've been eating for awhile has not seem to help me lose weight on the scale. All I can do is try!! :)

~ tea

07-03-2009, 02:30 AM
Tea, sorry. I was in a hurry, and didn't mean to sound critical or anything. Sounds like you have a plan for getting there, and your doctor (and you) would know better than me, of course. I'll try to keep my foot out of my mouth from now on! ;)

Alena, sorry to hear about the foot. I've used the Concept2 at the CF gym, and an older version at the Y, that's all. No problems with the lower back, but it's one of those full body workout deals, if you do it long enough. I don't use a lot of resistance on the Concept2, since my trainer is picky about the proper rowing form, so I only set the resistance on 4, since that is what works best for me. We row for distance/speed, though, not as a resistance workout, so your requirements may be different than mine. The handles on the concept 2 seem pretty fat to me, too, so I wonder if they'd be any better. Can you just replace the handle on your rower with something easier to grip?

LG, welcome back! So, are you back with your old trainer, too?

Ennay, I can't eat anything like oatmeal, any time of the day, without getting crazy carb cravings the whole next day. I just try to steer clear, as Tea said, since I'm obviously not in total control of that kind of food, yet.

Mel, let us know how the CF workout went, and whether the banana helped!

I'm back from 6 hours of weedwacking. :faint: That always kills my low back and my shoulders. It's ten thirty p.m. here, and I'm ready to crash. I need sleep, and lots of it. Been staying up too late the last few nights, so tonight, I'll try to make up for it.

07-03-2009, 04:58 PM
Hey Peeps! :wave:

The CF Report:

Did another version of the "Runny Fran" today.
Run 400 meters
21 Thrusters
21 Pull-ups
Run 300
15 Thrusters
15 PU
Run 200
9 Thrusters
9 PU

Upped my barbell thruster weight to 55# today. That was almost too much for these reps, but I got through it. :faint: 18:25, using the blue band for pull-ups. Had to break up all sets of thrusters and pull-ups, since my shoulders and arms were just shot from the weedwacking marathon yesterday. Gym is closed tomorrow, so I'm skating at the waterfront instead. Food will likely be somewhat off tomorrow, then back OP Sunday.

07-03-2009, 05:33 PM
:carrot: Home early! :carrot:

LG! Welcome back :)

After yesterday's cross fit, I could hardly get up and do cardio this morning. I'm just exhausted. Having a cat on guard and a kitten meowing all night doesn't help either :tired: I did manage cardio, but skipped the gym. I'm contemplated going to cross fit this evening, but I suspect dh will talk me out of it. ;)

Alena- I owned a very cheap rower about 20 years ago which did hurt my lower back. It was really crummy and I wasn't nearly as strong then as I am now. I use the concept 2 rowers at cross fit and my gym, and they are great. No back problems at all. It really is great no impact exercise. Can you try one a few times and make sure it doesn't bother your feet before you invest? They aren't cheap, that's for sure.

Tiki- :high: Good job!

Tea- When it comes down to it, each of us is an experiment of one. You've been amazingly patient. Hope the changes help.

The banana helped me yesterday- it was not a hard workout for me tho. Hmmmm....maybe there is a link there?
5 pull ups
10 push ups
15 kettle bell push-thrusts each arm (those wrist guards are FANTASTIC!)
as many rounds as possible for 20 minutes.

Kitten had her claws clipped this morning and got a clean bill of health. She is now exploring the rest of the house.

07-04-2009, 03:15 AM
Good morning. Rowing yesterday and a spot of knockabout tennis in the afternoon. Today, supermarket plus seeing an old, old friend. We'll probably walk.

Alena - I row regularly, usually intervals, and I love it. :)

When my lower back is niggling I take it a bit easier or sometimes don't row (but that's usually when I'm taking it fairly easy across the board). I have the impression that it depends on the individual's back. I've read that Ranulph Fiennes (British explorer who's done far too many endurance expeditions in far too many continents ...) finds it niggles his back a bit.

I use a Concept 2 at the gymn. I think that it's important to be as comfortable as possible on the machine to help with form. There's a lot of very poor form (chain wobbling about, heads lolling and jerking, shoulders going all round the shop) at the gymn and I feel sure those people's backs suffer. If I was in the market and very serious, I'd go for a Concept 2.

Tiki - hullo there! :wave: And welcome back! Can't properly remember but did you disappear from here when you got a new job? Anyway, good to see you. Like Mel said, you know what to do and we are here to cheer you on.

Have a good Saturday, everyone.

07-04-2009, 06:28 AM
Jamsk8r-- Oh noooo, I didn't mean to sound critical of you, lol!! :) I know you had nothing but the best intentions in mind!! :)

Is Tiki short for tikanique? Regardless, welcome!! :)

*** In the July/August FitnessRX Magazine, Jackie Warner is a cover story. She has a new dvd & book coming out at the end of this year/Jan 2010. She also has a half hour circuit training program in the magazine (that you can also see at: http://www.fitnessrxmag.com/articles_view.php?id=228 too.)***

For once, I had a great day working out both cardio & weight lifting at the gym. My knee felt a bit funny after my cardio part of my workout on the Stair Master was done, so I decided better to be safe than sorry and avoided doing lower body workout today.

You ever find it annoying when the only pair of dumbbells you're currently working with for biceps (in my case, 17.5 lbs) is around, and someone else is using only ONE of the dumbbells, meaning it takes twice as long to really do your biceps with only one dumbbell? Don't get me wrong, I had a great workout doing it that way, but it takes longer sometimes.... :)

Came back to the house after some grocery errands for the 4th of July holiday, and spent half an hour ripping up weeds and overgrown grass from the garden before I called it a night :)

It's the first time in awhile that I've been able to feel energetic even after an intense cardio/weight lifting session. I'm also thrilled that I'm finally beginning to feel/see some muscle in my biceps here, lol. Took long enough!

Now, if I could only see the same results on the scale.....

Have a happy 4th of July everyone! :)

~ tea

07-04-2009, 12:44 PM
Thanks for the welcome T-Sunshine and yes, Tiki is the shorter version or even T when I'm being really lazy - :-) Congrats on feeling muscles in the biceps!!!!

07-04-2009, 01:33 PM
Morning, all. :wave:

Our CF gym is closed today. I thought about doing a workout at home this morning, but I'll be skating some and walking at the waterfront today, and could use the extra recovery day, so decided to skip the CF torture this morning. Maybe my shoulders will actually have a chance to recover fully, for once. :lol3:

I've been watering the gardens and topping off water for the critters outside. It's going to be another scorcher, I think. I've got one dog going home this morning, then the boy and I will pack a cooler of food, our skates, and go hit the festival at the waterfront. Not sure if we'll stay for the fireworks. We may come home early if we decide we've had enough festing for one day. Happy 4th to all the US chicks, and happy summer weekend to everyone else!

Tea, you posted before I could get this sent. Thanks! :hug: On the biceps work, have you tried something like incline curls, or preachers? Those seemed a lot harder, to me, than say, standing or seated curls. Just wondering if you could sometimes use those, maybe with 15s, to work biceps, when your faves are not available. When I was doing BFL, I'd be so exhausted by the time I got to biceps, I'd be busted down to 10 lb DBs for preachers, lol.

07-04-2009, 06:51 PM
Your day sounds excellent Jamsk8! I am so envious of anyone that can stay upright on skates. And it is an excellent cardio workout so yeah, let your shoulders get back right. :)

07-04-2009, 09:17 PM
:flow2:HAPPY 4th of JULY
to all you Southerners!:flow2:

P.S. Mel, I forgot to say congrats on the adorable kitty! What's his/her? name?


07-05-2009, 02:29 AM
Thanks for the warm welcome back.

Cheryl - that is a LOT of weedwacking?! And wow on the pull-ups!

I didn't get on here yesterday but had a decent workout in the morning yesterday. I was so NOT into it (in fact another lady commented I looked like I was ready for a sleep not a workout when I was getting my shoes on - sigh). But I got 'er done & was even happy with my 500m row at the end of my workout (I have a serious mental block for 500m).

I was looking around the gym while on the treadmill yesterday & was really impressed with my little gym. There were 4 men & 5 women (including myself) working out. Every single person was using the free weights! Everyone was focussed on their workouts & pushing hard. Everyone was dressed appropriately (no fancy hairdos or inappropriate skimpiness in clothing) & everyone was putting their equipment away when they were done! It's a small gym in the basement of a local hotel but has pretty awesome atmosphere!!!

I'm not back with my trainers - yet. I'm too embarassed right now at how far I've slipped - sigh. I worked out right until the end of my pregnancy but feel I backed off too much too soon. After I gave birth I ended up basically in bed for 2 months healing, then we had visitors for a few weeks, then travelled ourselves, then it took almost 3 months to complete our "emergency" move back to Canada. I'm totally unhappy with how long it's taken me to get back into things but I suppose better now than never.

07-05-2009, 03:42 AM
Morning! :wave:

07-05-2009, 05:04 AM
Morning, Birch! :wave: back at you! I'm still on Saturday night, myself, and off to bed soon.

LG, it sounds like you've done the best you could, with the bedrest and moving, etc. I'm impressed, anyway! :hug: I was having a mental block on the 2K row we did this past week. My form went to crap the last 600 meters or so, and I just didn't care...I just wanted to finish! :faint:

Alena, thanks! I spent the day helping out at the rink's booth down at the big festival down on the waterfront. 6 hours or so of skate dancing, plus about 6 miles of walking, and my feet and legs were fried! Rest day tomorrow will be welcome!

Tiki, thank you. I do enjoy the skating, and getting to call it "exercise" is just a bonus! ;)

07-05-2009, 12:29 PM
Cheryl- your exploits may land me in the hospital! Now I want to put on my roller blades that I haven't used in 2 years and try roller crashing again :rofl: I sure you don't take up strong man competitions, for that would surely kill me!

rest day here, though I may do a short treadmill session to shake off some of last night's indiscretion :o

We are going out to look at bathroom tile and fixtures- big makeover planned. We really need to look at finances first, because this is a good way to head down a slippery slope.


07-05-2009, 01:40 PM
Mel, I wish I could give my bathroom a makeover...it's got all brown fixtures. Makes me want to smack whoever picked those out, lol. Roller crashing...I used to do that, when I was young and immortal, and would skate with a dog pulling me. :rofl: I'm past that stage, at least with the roller skates on (now, I do scooter crashing with the dogs, instead). Strongman, yes, we're doing it, Mel! Well, assuming I can get my lifts up where they need to be. I've got a way to go, yet, so your family has time to beef up their life insurance policies on you. :lol3:

My shoulders are sore today. Not sure if it's DOMS from Friday's workout, or something I did yesterday. I want my mommy! (well, at least for getting the tea bags down from the cabinet over the stove, since it hurts to lift my arms overhead...hahahaha..er...nevermind).

I've been looking at my progress in the weight loss/inches department this past month. Not too impressive...maybe 2 lbs if I squint my eyes and don't count the number of times the scale has bounced right back up, not enough movement on the waist measurement to tell a difference. I'm going to seriously dial in the food, no more cheat anything, even if it fits in my cals, and see if I can cut back on tea (because I am not ready to drink it without sugar and milk), drink more water instead.

I'm wondering if I should put some longer evening cardio sessions back in, though how I'd manage that and still survive the CF workouts in the mornings, I have no idea. Maybe I can, though, since I do okay with the skating in the evenings. I'm just thinking, maybe some longer runs and/or cycling would help kick the fat burn up a notch. :?:

I'd just like to get leaned down to 155-160, and see how that feels. That would put me in the right weight range for the strongman thing, and I'm pretty happy with my clothing sizes now, so I think that would be a good maintenance weight for me. I'm getting serious "weight loss burnout", though, so I'd like to get it over with as quickly as possible, without losing strength. If you peeps have any sage advice on the subject, I'd welcome suggestions!

07-05-2009, 09:01 PM
Cheryl- your exploits may land me in the hospital!

They may land you only in the hospital (as an out-patient at most), Mel, while they would land me right in the ICU.

I had a nice workout planned for today and when I got to the gym I found out that the upstairs (i.e. the weights) is closed off because local TV was shooting some fitness segment. I completely forgot about it. Blech. So I spent 45 minutes on the elliptical (according to the machine I burned measly 200 calories - hardly worth it - but my shoulders are feeling it).

Oh yeah - I forgot to add that I didn't go to the gym straight from the house, I was downtown so I had to bring my gym clothes to change it. After I showered I realized I had forgotten to pack a clean pair of panties and I really didn't want to pull the sweaty ones on. So I thought .... I'll risk it. I am only 5 blocks from the gym so I went commando. LOL I drove very carefully so that the police had NO reason to pull me over. hehehe


07-05-2009, 11:21 PM
Alena, all I can say is, :lol3:! Thanks for the laugh! (I'm pretty sure we'd all choose that, over the sweaty underpants option, but it's still funny!)

Well, my post-holiday carb/sugar-cravings day is almost over, phew! I barely survived OP today. I'm going to bed a little early, just to make sure, and also to make up for being up so late last night, with the bombs going off till almost 2 am. :faint:

Crossfit in the morning. :dancer: I'll be glad for life and food and exercise to get back to normal!

Shannon in ATL
07-05-2009, 11:31 PM
I'm on my husband's computer and hit the back button on the unfamiliar mouse after typing an entire post... Growl...

Mel - bathroom remodeling, fun! Enjoy! It is a worthwhile expense, but can get pricey... There are a lot of energy efficient upgrades that you can do right now and get tax credits on, wonder if any could help you out in the bathroom project...

Cheryl - You could probably do some cardio in the evenings and be fine, maybe some 20-30 minute HIIT sessions? Or, more skating. :) I used to love to skate, but can't use roller blades to save my life. I still have to use the classic four wheeled skates...

Alena - :rofl: at the commando drive home... I find myself commando more than I should admit... Lets just say I put off my laundry too long sometimes... I always hear my great grandmother in the back of my head talking about car accidents when I do it, too...

Lifeguard - sounds like a great gym! :)

Tea - bicep muscles are cool!

Silver - Hope you had a good visit with your friend!

Tiki - Hi there! I don't think I was posting here when you were last, I was just lurking. I remember reading a lot of your posts, though. Welcome back! :)

No formal exercise for me this weekend... Some elliptical HIIT on Friday, then spent all day yesterday hanging ceiling fans as my AC is apparently out again and can't get a tech until sometime next week. We've needed the fans anyway, no AC just gave us the motivation to get it done. Climbing up and down ladders with heavy fans in the heat felt like exercise to me, though! Today I was pretty lazy - slept late, ate lunch, napped, ate dinner, vacuumed, about to go to bed.

Have a good evening everyone!

07-06-2009, 08:25 AM
:rofl: Alena! I had a friend who drove her kids to school once in a very skimpy night gown and her car broke down.

I'm sore this morning and had to really push through cardio. I think it's more my seemingly fruitless search for a comfortable mattress rather than workouts :(

Legs at lunch :carrot:


07-06-2009, 11:37 AM
:rofl: Alena! I had a friend who drove her kids to school once in a very skimpy night gown and her car broke down.

Oy! I feel for her - much worse than jeans & commando!

I think you got quite some exercise with the fans. I have one and it was a PITA to install it and we didn't get it right so now it's more a nuisance than anything else.
I have a question for you about HIIT on the elliptical. I do realize that's it's hard to discuss ellipticals as each is different. What I do (at the gym) that I choose "Total Body" as my workout option (I think other options are "Manual", "Random Hills" and one more which I can't remember - maybe I should the Random Hills one day but I feel the Total Body is quite intense). THen I choose difficulty (1-Begginer, 2-Medium, 3-Difficult - I go for #3) and level is anywhere from 1 to 20. I am doing level 6 and here and there increase to 7 (for as long as I can, then go down to 6 again). Do you think I should try 5 and then perhaps increase to 8 so that there is more difference?
My heart rate was pretty high, about 145 when I was at it for 20 minutes already.

P.S. Cheryl, Mel, Birchie- thanks for your replies re the rowing machine.
Birchie - how's your garden today?
Mel - you didn't say what's the kittie's name?

07-06-2009, 03:22 PM
Hey peeps, :wave:

More weedwacking and some tree trimming to do today, so just a flyby with the CF report:

Today we did a hero tribute WOD, for a friend of one of our guys that got killed in Afghanistan:

Row 250 meters
25 Wall Ball (20# men/14# women)
5 Clean & Jerk (135#/95#)
25 Wall Ball
5 Clean & Jerk
25 Wall Ball
5 Clean & Jerk
Row 250 meters

My time was 13:38 using 75# for C&J, 8# ball for wall ball (all the 12# and 14# balls were in use). It was a short but brutal, sweaty, oxygen-depriving workout. Okay, off to work! I'll check in with you all later.

07-07-2009, 07:38 AM
A busy weekend in which I got soaked to the skin several times. I did not climb any mountains though some of the visitors did (their verdict: challenging). And the garden is growing nicely, thank you, Alena!

FB workout this am. All done and I'm quite pleased with myself. :)

Lifeguard - nice to see you. Well done for getting back here!

Must dash. Work calls. Have a good day, one and all.

07-07-2009, 08:31 AM
Kitty is Marbles and no longer a terrorist :) She's calmed down a lot and gets along well with the older cat.

Cardio done. I'd love to go to cross fit today but I'm leaving for Ohio tomorrow morning early and haven't packed. I expect my son will show up in the evening with a TON of muddy stinky laundry that we have to get through before we leave in the morning. I'm pushing him out of the car near Cleveland to visit friends of his, then heading to Columbus to visint dd. She works with a couple of cross fitters sho wanted to know if "I'd swallowed the cool-aide" :lol: So maybe I'll try cross fit Ohio!


07-07-2009, 10:55 AM
Good morning, chickies!

Mel, will you be stopping in Lydiaville?

Bummer!!! I went swimming at lunch time yesterday only to find out that the rec centre changed the hours and now there is nearly no lane swim available. While until now, the lane swim was open all day until 3:50 pm, they slashed it down to 12:05-1:20. So all the people who swam in the afternoon will have squeeze into the short slot. How stupid. There is some lane swim from 5:45 am to 9:45 am but that’s impractical for me because I would have to drive a distance, go swimming, return home to take care of the dogs, and drive the entire route back to work. (I am very religious about not extending the time when the dogs cannot go outside). So I will have to consider if I want to do all that driving early in the morning, it would also mean getting up at 5 am. But I am REALLY annoyed by the stupid change, I totally understand they need to slash the hours during summer but if it was at least from 12:00 to 2:00 pm, that would allow more even “distribution” of the sardines in the tin, errr, people in the pool.

Legs/core bootcamp this morning, I am totally lunged out. We lunged across the gym at least 8 times with a kettlebell (adding a torso twist to the lunges). When I was leaving, I really wished the gym had escalators (or, “movators” as my grocery store call it) by the entrance like in the pic Depalma posted, my legs were jello and going downstairs was a pain in the neck. Ok, nuff whining.

I'll check in later.


07-07-2009, 11:20 AM
Alena - most of the time when I guarded lane swims the majority of the swimmers showed up right at the beginning of the time slot. The last half of the swim tended to be quite quiet. I don't know at what point in the swim time you arrived but you might want to try a little bit closer to the end.

07-07-2009, 04:19 PM
Hi LG - thanks for the tip! I actually didn't swim yesterday as I got there just before or at 1 pm so there were only 20 minutes left. Knowing that, I opted not to because it was not worth it. So I don't know how busy it was. I only wish the lunch slot was a little bit longer as most people come for around 40, 45 minutes of swimming - that is at least what I observed without checking on anyone in particular. Most people who come for lane swim are "regulars" - I see them all the time. Oh well. Hopefully they will switch to a more accommodating schedule in September.

Shannon in ATL
07-07-2009, 04:25 PM
Alena - elliptical HIIT... well, midwife told me once that her trainer said you couldn't get a high enough heart rate on an elliptical to truly qualify as HIIT, but I don't seem to have that problem... I have two different programs that have a similar patterns that I use for HIIT, one 30 mins, one 45. The only difference is the length of times at each level. They start at a low resistance, level 2 on the 30 min, 3 on the 45, and gradually move up to a high level with 2-3 minute intervals in a stairstep pattern up high, drops back down to a lower setting, but higher than it started, works up again, then repeats that pattern two more time. I think the resistance goes something like 1,2,(warmup) 3,5,7,9,4,6,8,10,3,5,7,9,4,6,8,10,12 (1 minute burst), 6,4,2,1 on the 45 minute, similar on the 30 minute just shorter blocks on each resistance level, starts at a little lower resistance level. My heart rate usually varies from 145ish to 185-190 on the high parts. I also change the incline at every low point (mine will go up to a 30 degree incline). So long answer, for yes, I think that starting at 5 and working up to 8 in 2-3 minute intervals would definitely produce more of a difference. :) And the total body sounds great. I wouldn't like the random because I like to have the control of knowing what is coming for the HIIT. If I was just going for standard cardio the random could be fun.

Mel - finding a comfortable mattress is hard... i have one, but haven't flipped it in forever, so I'm afraid it may soon be uncomfortable.. I need a new pillow, and am a little sore today because of that, myself... Enjoy your trip!

Cheryl - hope your carb/sugar cravings are gone! I've been beating mine back with a stick for the last few days. Sounds like a great CF yesterday! Are they all named with people names?

Silver - good job on the FB workout this morning!

I did my over the top strength training routine again yesterday while waiting for the HVAC tech - I really tried to trim out some exercises, but just kept putting them back in later in the program. I'm going to work on it. :) After he left I ran on the treadmill to get out some stress, so 2.5 hours of exercise yesterday... a little stiff today... :)

Have a good day everyone!

07-07-2009, 05:39 PM
Shannon, no, most of the workouts we do are not named. They usually only name the super evil ones. ;)

Workout is done. Running focus day:
Run 800, rest 2 mins
Run 400, rest 2 mins
Run 800, rest 2 mins
Run 400, collapse

I knocked 21 seconds off my previous 800 meter time. :carrot:, and all times were better than anything I'd done before: 4:33/2:03/4:52/2:06. I wanted to die when the second 800 came up. :faint: I just need a shirt that says, "Oxygen is for sissies!"

My son's cat has a yucky eye and half his face is swollen up. So, we're off to the vet now, to see what sort of stupid cat tricks he's been up to THIS year. (sigh...) PS- so you don't think I'm a bad pet owner, doing 3FC while the cat's injured, I'm just sitting here because the vet won't be back in the office for another 35 mins.

07-07-2009, 07:39 PM
:wave: I'm back! Wow, you folks have been busy this month!

Welcome back, Tiki! And Lifeguard, too. Hard to believe it was as long ago as Oct that you had a baby - where does the time go??

I had a great trip. Lots of relaxing, pampering, shopping, and - oops - eating. I did workout the first few days, then got this nasty chest cold that really cut into my ability to breathe..... I've still got a wheezy cough, but I'm chancing some cardio tonight. I'm a week behind in my PN lifting, but I'm just jumping in where they are.

Speaking of carbs - you were somewhere here - the PN program has us eating "dense" carbs only as a post-workout meal, though we can have a small amount at another meal some days. Those carbs from fruits/veggies are okay other times. I have been working on early morning workouts, and that's good for me as I really like oatmeal. I do have 1/4 cup or so of brown rice with some dinners.

Love the new kitty Mel. Ours were very confused with the two of us gone individually or at the same time for 2+ weeks. Housesitter kept them in line though.

Alena - boo on the swimming times being cut. We have the same issue it turns out. I just looked and got this message


Shannon - glad you have AC back. I can't imagine GA heat without it. Heck we have it in the library, and it's only 77 here. Very muggy as well, which is unusual.

Cheryl - I was in Seattle on Sunday, and the bus driver taking us around (cruise related tour to occupy the time between landing and flying out at 5 pm) was telling us about the fireworks for the 4th. I imagine that you were in Tacoma though? We actually were in Victoria BC for the 4th, but Butchart Gardens has fireworks every Sat night in the summer, so we got our fix. :)

Okay, I'd better geet back to this mess of work that accumulated....

07-07-2009, 07:49 PM
Pat - I found the PN plan was really good for me. I'm having a tough time getting back on track now but knowing I could have the carbs after a workout really made it easier for me to not have the carbs the rest of the day.

07-07-2009, 07:57 PM
Nice to have you back.

Ladies (and gents), would you pls glance at my question re electrolytes?
I posted it in the Exercise forum as it seemed more appropriate there. For your convenience, here is the clicky (http://www.3fatchicks.com/forum/exercise/176155-question-re-electrolytes.html#post2817153).

07-08-2009, 07:05 AM
Crawling in this morning. After the FB workout yesterday am I bought the boy (9) a tennis racket. Of course, we had to try it out. Only knock-about tennis but it was cardio, pure and simple. He's not very accurate yet so that means I run about a lot! And then this morning was a cardio morning. Yes. I can feel it, friends.

Have a good day, all. :chicken: for tea tonight. (Is this a new one?)

07-08-2009, 08:36 AM
Alena- I put my answer on your question thread. The short answer, a dill pickle and 1/2 banana.

Off to Ohio. I hope I can stay awake. No cardio this morning, and I think that's what starts my heart each day :)


07-08-2009, 10:23 AM
Mel, have a nice trip!!!

Shannon, I forgot to thank you for your answer re the elliptical. The annoying thing is that they are all so different. I don't think my elliptical (ie. at the gym) has an incline setting? I will have to check out the other options it has.

Birchie - I am joing you in the crawl this morning. I wasn't kidding yesterday when I said I was all lunged out. Towards the evening, my glutes started to feel really funny and this morning, walking is possible only with extreme difficulty. Let's just say that my glutes feel as if they suddenly grew some pointed extentions - think about about the cone shaped bustier Madonna wore on her Blond Ambition tour hahaha. Who knew it can hurt so much to sit down LOL. But it's a good thing.

And actually the instructor who never checks our form did something good yesterday. Turns out I was doing my dips completely wrong and that's most likely while my shoulders always hurt so much after my tricep workouts. Instead of my triceps doing the work I was using my shoulders. So I will have to work on this and I am happy she pointed it out to me.

Wishing you all a nice day.


This is what my butt feels like:

Shannon in ATL
07-08-2009, 02:21 PM
Alena - :rofl: with the visual of your butt and those pointy cones!! And, I've done that same changing resistance program on my elliptical that I described with a steady incline and had solid HIIT results as well. I found as I got used to the elliptical I either had to ramp up the level of resistance on the intervals, or try the incline. I bought this specific machine for the incline feature, so figured I would use it. :)

Mel - be safe on your trip and have fun!

Silver - I do a lot of running with tennis as well, because I'm really terrible at it. :)

Pat - welcome back!

I'm not quite back to normal AC yet - he loaded it up with freon to tide us over until next week when we are scheduled for a new evaporator coil install on Wednesday. I'm hoping it hangs on until then... last freon load lasted a little over a week... The tech said 'at least it is a cool time of the summer for ac trouble...' Well, might be cooler than the 100 degrees of a few weeks ago, but it is still hot enough in my house to melt the lipstick in my cosmetic bag under the bathroom counter, as I discovered this morning... :( That's okay though, just made me look scraggly again today... got caught in a rainstorm yesterday coming back from filing something at the courthouse so had my hair in my eyes all day with that frizzy air dried look, today I have no lipstick. My boss is going to talk to me about the 'professional appearance' part of the dress code before the week is out, I bet...

Good day everyone!

07-08-2009, 02:35 PM
Shannon, our AC went out last summer, right before the hottest week of the summer. It wasn't pretty. Lots of stuff melted. Put stuff in your fridge if you can :)

I had a funny story about me versus the plastic lid. I bought a jar of spicy pickled veggies the other day. I went to open it and the lid would not budge. I tried without any assistance first. Then I got a potholder that doubles as a jar opener (its silicone and grippy). I tried and it wouldn't budge. So I did what I normally do with lids that won't move, I banged it against the edge of the round countertop. I tried to open again but no go. So I banged again, I guess harder than I meant to because the lid shattered and spicy pickle juice went everywhere. I guess I'm stronger than I thought :)

07-08-2009, 05:17 PM
:lol: Nelie - I hate it when that happens! Bad enough you can't get it open, but then you have to clean it all up as well.

My boss is going to talk to me about the 'professional appearance' part of the dress code before the week is out, I bet...

Gosh, Shannon, I'd be in trouble every week! :) When we got a new City Manager in the fall of 2007, he really pushed for the professional appearance thing - ties for the men, business dress for the women. I had to argue hard for my library people as they are always crawling on the floor, handling dirty books, etc. We compromised on city purchased polo shirts(with a city logo) and pants that are not blue denim. I usually wear nice pants, a knit top/blouse and some sort of jacket as I'm usually in meetings or in my office, but I'm certainly more on the business casual level rather than the professional. The gals at City Hall are the ones with dresses, heels, etc.

Did a LBWO at 5:45 this morning. It wasn't my best ever, as I had to stop to cough, but I'm feeling it going downstairs so I guess I did something. :) I had a PT appt about 10 am, and did more leg exercises (hard to exercise your knee without involving the rest of the your leg), so I'm definitely feeling things now. I'm really enjoying the rest of the day after working out in the morning. It's still hard to get up and out that early, but I'm always glad I've done it. One of the gals on the PN program has a great saying to the effect that you shouldn't judge your day by how you feel as soon as you get up in the morning! I try to remember that and focus on how good it will feel when I'm done exercising and have my evenings free. :)

07-08-2009, 06:15 PM
Pat: See! I knew you would love those early morning workouts! It does take a little adjustment to get used to the extended day but it's wonderful to get that checked off your to do list and feel all superior about yourself the rest of the day!

Nelie: Hope you got the pickle juice all cleaned up. Yikes.

Shannon: Hopefully your AC will be working soon. Sleeping without air is the worst when the temp peaks. Fortunately, it's been mild the last two weeks.

Cheryl: So, how's the cat? Congratulations on shortening your time.

Mel: Hey, if you get time, give my cell a call.

Alena: I am so feeling for you! First the Zumba, because of your foot and now their messing with your swimming. ~sigh~ Is there another place you could swim in the late afternoon. It just sounds so relaxing to have to give up. Sorry, not trying to make it worse for you.

So I've been really busy as evident from my absence here. I'm in the middle of remodeling my kitchen and lining up a roofer to get my house ready for the market. I've got about a month and a half to get it all done and sold,find a new place in Fairfax and get the boys enrolled in new schools. Will I do it? We shall see...:rolleyes:

Had a decent workout this morning. Nothing to brag about just a lot of pent up energy focused upon a couple of dumb bells.

Enjoy the afternoon!

07-08-2009, 06:43 PM
I've got about a month and a half to get it all done and sold,find a new place in Fairfax and get the boys enrolled in new schools.

Hmmm, this sounds like you got and accepted the offer? Will the new company move you? That will make life so much easier. It's exciting even though you're going to be incredibly busy. Don't forget to take some breathing time for yourself (says she who always forgets to do this....)

Just had a huge lunch. I'm trying to up my protein intake and finding it harder than I imagined. :lol: Had a salad with fake crab and a HB egg (plus usual salad stuff), and some refried beans in a low carb Flat Out wrap, which claims to have 9g protein. I'm stuffed! My snack later this afternoon will be cottage cheese and blueberries, and there's grilled salmon on the menu for dinner.

But here's the good news: I've lost 3# and am wearing my smaller sized pants :D

07-08-2009, 06:56 PM



So you are definitely moving?! Wow, not sure if I saw an absolute definite notice from you :) Welcome to the DC metro!! We will have to round up Fran and get together.

07-09-2009, 12:41 AM
Pat and Nelie: DH received an offer last night and he accepted. Now they are doing background checks. It looks pretty good at this point that we will be doing this. I've already got my house picked out. :lol: We'll just see how the next few weeks play out.

BTW, the new cabinets in the house look beautiful. Just the frames have been hung and they match the rest of the wood work beautifully! I'm so excited for who ever gets to enjoy them.

I also let the owner of the gym who was training me know that we are leaving. That was tough. It was during my ride there this morning that the realization of all this is beginning to settle in. I am keeping the bigger picture in focus here and know that as a family it is a wonderful opportunity for us. I am going to miss the opportunity that I was creating for myself at the new gym. I did tell her that if she wanted I could open a branch there: I'm half trained and half insane at this point and I would probably do it. :lol:

Nelie: Thanks for the welcome. Once I'm settled we will have to hook up with Fran. I would love that.

Early workout tomorrow. I need to be back before the cabinet guy arrives at 8:00. Have a great evening everyone. :wave:

07-09-2009, 03:54 AM
Lydia, good luck with the move, and all that entails! :hug:

Pat, yes, I was in Tacoma that day, skating till my feet didn't work anymore, lol.

Well, the internet has been down all day here...actually, just our router, I think, but it took a lot of investigating to get back online.

Here's the CF Report. We had our first workout since my trainer left for the CF Games. It was a good one:

AMRAP (as many rounds as possible) in 10 mins of:
7 Power Cleans (95# men/65# women)
7 KTE (knees to elbows, on the pullup bar, or best effort counts)
-Rest 2 mins- then:
5 Rounds of:
5 Tire Jumps
5 Pull-ups
5 Clapping Push-ups

I got 6 rounds in the first part of this workout. My time for the second half was 7:03. I used a band for the pull-ups, and had to do the clapping push-ups from my knees, but everything else was as prescribed. I tried ONE push-up from my toes and about face-planted on the floor. :lol3: Well, I had to at least give it a try, right? This workout was tough, and fun, but was a grip killer. I ripped some more calluses off today, and one part of my hand feels like it's been burned. No actual bleeding rips on the hands, though, so I'm thankful for that much, at least. Tomorrow we'll have a different trainer than we had today. I'm just hoping he doesn't metcon us to death. We've already had 3 in a row, well, 2 plus one running workout, so I hope he doesn't kill us tomorrow! I could really use a heavy lifting day at this point!

07-09-2009, 08:14 AM
Checking in. No gymn today which is probably what my body needs. I had a bad headache yesterday after the workout and the tennis. Sometimes you have to baby these ageing bods (54 in August). That's right, isn't it, Pat?

Lydia - glad to hear the insanity has kicked in. That should get you through things. How thrilling your news is! :cool: It'll be great.

Everyone - have a great, on plan and on programme day. (Bet you love my Olde Worlde spelling. ;))

07-09-2009, 09:40 AM
No sleep last night, missed the alarm for an early workout. My eyes feel like they are drooping down to my ankles. Eh well. DH promised to be back early this afternoon, maybe I'll fit it in then.

Cheryl: Of course you had to try the clapping pushups from your toes. (I was mentally rehearsing it from your message as well.) Don't think I can do it either, just working out what that would be like but too tired to allow the inspiration to go much further than my head. :lol:

Silverbirch: Hope your headache is relieved. Rest is a good option but don't listen to me today. Napping is all I have on my mind right now and it's not even 10:00am here yet. :rolleyes:

More cabinet installation today and a little rain. Not enough to water the flowers so add that to my list as well. Oh, and can I just say how icky cottage cheese, oats, yogurt and protein powder tastes first thing in the morning when it's not cooked in the microwave. (too lazy to go into the garage and plug it in.) Blech. Ieatformyworkouts.Ieatformyworkouts.Ieatfor myworkouts....

Have a great day everyone.

07-09-2009, 10:46 AM
Morning, ladies! :coffee: I could use about 2 more hours of sleep, so I figured that propping myself in front of the computer, while I wait for the caffeine to work a miracle, is better than getting anywhere near that nice comfy-looking bed! I ran out of my usual breakfast, and had oatmeal instead, which isn't helping, either. It was good, but now I'm crashing bigtime. Oatmeal puts me right to sleep. :frypan:

Lydia, the cat looks much better, and is eating and drinking again. He goes back today, for a follow-up, to see what the vet thinks of his progress.

The clapping push-ups took a few tries, even from the knees, for me, at least. Our trainer yesterday said that, if you felt like you were going to faceplant, to just try to generate enough power that your hands come up off the floor a bit, without the clap. If you're feeling zippy later, you can try it. :devil:

Okay, I think it's late enough, I can hop in the shower and get ready to hit the road. I hope I have some zip after that, or I'll never make it through my workout. Maybe I should grab a sausage patty or something on the way. :?: There's nothing in the house for protein except fish, or turkey hotdogs, which I refuse to eat for breakfast....bleh!

07-09-2009, 11:11 AM
Nelie - Are you done cleaning up the spicy pickles? LOL I have such accidents.

Lydia - Nice to hear an update from you. This must be very exciting for you (as well as sad - I was actually thinking, when I saw your first update last night, that it would be hard for you to leave your gym). But darn, lady, can't you move a bit closer? Say, Buffalo?!?!? If you already insist on THAT side of the border.

My but still feels like Madonna's cones. Oy, I can't believe I am this sore after 2 full days.

For Birchie - here is a picture of my favourite hydrangea in my garden. (My silly friend insisted in me staying in the picture even though I tried to remove myself. The teddy bear is my dogs', not mine. :D) I love how the blooms are sort of limey-coloured before they fully open. But, a single rain will completely destroy it - the heads will flop under the weight of the water and often I find the stems completely horizontal. Not much I can do, other than pray it doesn't rain while the hydrangea is in bloom. It has at least 100 stems and it is impossible to use stakes. I cut it very short this year but it still grew to the usual size.

07-09-2009, 01:26 PM
But darn, lady, can't you move a bit closer? Say, Buffalo?!?!? If you already insist on THAT side of the border.

Alena: You crack me UP! Besides, you don't want to work with me, not when you have that hot young trainer. :rofl:

Your gardens are absolutely beautiful. WOW. What a retreat. I have a large "park like" yard which is a rare asset in this community. Have I done anything with it. Nope. Just mow it and keep it trimmed. I used to spend months in the winter studying gardening books and dreaming of what I would do with it when I had the money. That was five years and seventy pounds ago. Now I'm too busy putting together programs and studying the wonderful world of fitness to even try. Now I just dream of the money to "hire it out." But alas, soon not to be my problem anymore. Maybe I'll leave my Reader's Digest "bible" of Gardening with the house. :devil:

By the way, hydrangeas are my absolute favorites! I have one too.

Cheryl: I hope you found some protein on the way to the gym. I do so much better with protein too. I find that without it I'll keep grazing on carbs and NEVER feel like I ate anything. :^:

'Kay. Back to the weeding of that field I call a backyard.

07-09-2009, 02:00 PM
Sometimes you have to baby these ageing bods (54 in August). That's right, isn't it, Pat?

Amen! And I'm really glad that today is a rest day for me. Slept until after 7 - which means a mad dash to get to work even close to on time. :)

Maybe I should grab a sausage patty or something on the way.

Oh, I love - still - McD's sausage biscuit, no egg, just the sausage. The Boca breakfast sausages are actually quite good, and I often keep a supply of them in the freezer. When we were trying to get some weight on DH (I know - a problem we should all have) he ate regular sausage for breakfast most mornings. Though I did nuke them in paper towels to take out some of the fat.

Lydia - sounds like you need a nice long nap. Hope you get it.

I'm off to the eye doctor to try yet again to get some contacts that I can read with....

07-09-2009, 03:03 PM
Pat, funny you should mention the McD's sausage biscuit. That's what I ended up getting, but not till after the gym, since there isn't really anything on the way that's conducive to getting on the freeway in the right direction. I used to love those, so I got one. It was pretty disappointing, actually, after about 2 bites. Mushy and greasy. Oh well, that's just one more food I'll be cured of, now. :dizzy: I still feel like I need a few more hours of sleep.

The CF report:
The gym was empty this morning. I think everybody was thinking what I was thinking this morning: 3 metcon type days in a row was enough, so the smart ones just stayed home. I should have. Not a super hard workout today, but I was just wiped out, too tired to care. Today's workout was running, handstand push-ups and some ab torture exercise called "wipers". If tomorrow's not a lifting focus day, I'll just try to sneak out before they notice me, lol.

Shannon in ATL
07-09-2009, 04:15 PM
Okay, annoying... I have a facebook window open in another tab and someone sent me a message while I was typing my post here. For some reason an incoming messages from FB pulls the cursor out of this message field and I have to click on another window to bring it back. I didn't catch it this time and had just hit the backspace to remove a misspelled letter and instead it went back two screens and wiped out my entire message... Must have been what happened yesterday, too... Argh.

Okay, take two...

Cardio last night - treadmill HIIT. I'm planning some strength training when I get home, but we'll see... Feeling a little stiff, still...

Cheryl - glad the kitty is feeling better!

Pat - I love McD's sausage biscuits, too... yum... And, our dresscode isn't all that strict, but for some reason my boss focuses on flyaway hair and poorly applied makeup as a hot button... Plus, I have the added pressure of having written, implemented and currently enforcing the dress code, so I hold myself to a higher standard... :o

Alena - sorry your butt is still feeling cone-y! :) Beautiful garden pic!

Lydia - yeah, that breakfast sounds icky... I put protein powder in yogurt one time with some cereal and it was pretty gross, too. Congrats on the new job for DH, but sadness that you have to leave your new gym!

Silverbirch - everyone needs a rest day from time to time, even younger bodies! My 37 year old one is screaming for a rest day right now, but we'll see what it is saying when I get home...

Nelie - funny about the pickles! You are superwoman! :) I shattered a stoneware plate last week when I tapped it with a bottle of hot sauce trying to get a clog out of the neck. Well, I thought I tapped it...

Day three of drying my hair in the dark and it actually looks normal today... six nights left before AC repair next Wednesday... I wonder how many out of the house activities I can plan for the weekend...

Have a great day everyone!

07-09-2009, 05:17 PM
I'm here in Lydiaville, but it sounds like she is being run ragged.
I spent almost all day so far walking around on cobblestone streets, and not doing much of anything. HEAVEN! except I wore a pair of flat, hard sandals and my legs are aching from them. No workout other than walking today. Tomorrow I'll attempt to find a gym. DD belongs to a spiffy one downtown with all the lawyers from every firm in Columbus. Not sure I measure up.

Alena- The hydrangeas are lovely and YOU look great! I initially thought you were showing us a picture of how you gingerly lower yourself into a chair :rofl:

Cheryl- Cross fit is going to be murder when I finally go back. Good grief- 3 metcons in a row??? I'd stay home too.

How are you holding up Shannon? (you could go stay in a hotel...) Or go visit Pat!

Pat- Congratulations on the morning workouts! Doesn't it feel great to be done? and awake?

off to go be lazy....


07-09-2009, 07:54 PM
OK, I'll admit I've been checking this thread off and on just to see if Lydia is moving! Finally have an answer! Consider me rounded up, just let me know when. Lydia, at least it's good that school starts around labor day here and we're not one of those early august starter communities. Could you imagine that? we just got new neighbors next door from Tn after the house sat vacant for 8 months. First floor master killed it, so it needed someone from the south where that is a quite common floorplan to appreciate it. Post the picture of the house you want so we can drool with you!

I'm having a hard time wanting to work out with the heat, even tho it is cooler than usual. I just don't want to wake up and do my cardio and start the DAY already hot! of course, no cardio for 3 months is not really an option. I've realized that when i change my lifting routine every 6 weeks that i get crippled. I think that's the reason why it would make sense to do a different set of exercises every time i lift. keep all the muscles guessing all the time. maybe i have finally evolved to being able to do that!

07-09-2009, 10:58 PM
I'm here in Lydiaville, but it sounds like she is being run ragged. Tomorrow I'll attempt to find a gym. DD belongs to a spiffy one downtown with all the lawyers from every firm in Columbus. Not sure I measure up.Mel

Mel, I skipped today so I'm going in tomorrow. If you want a hook up just let me know early in the morning. I think you would more than fit in at my gym. Seriously, they would drool over your stupid human tricks. :lol:

Okay. Here's your visual. I spent all day weeding. WEEDING! I didn't finish until almost 10:00 this evening. Pulling thistle tall enough to go to seed is a dangerous job. I need a shower.

Have a great evening everyone.

07-09-2009, 10:59 PM
Hi ladies!!

How beautiful your garden is, Alena!! And you look so svelte.....totally worth the hurting cheeks, right?

Congrats on the move, Lydia! How exciting!!

Hello, Nelie, Mel, Silver, Cheryl, Tiki, Shannon, Pat and anyone I may have missed!! I put on some serious weight with my travels....amazing what a month off plan will do....Just goes to show that these changes are forever. It feels good to slip back into routine....Dinner tonight was ground turkey with salsa over roasted veggies with a little bit of guac. Heaven!!!

07-10-2009, 08:34 AM
Woohooo! Headed to the gym with Lydia this morning :)

07-10-2009, 09:58 AM
Have fun!!! Pix please!!!

07-10-2009, 10:51 AM
Yes, pictures, WE WANT PICTURES!!!

Mel and Midwife, you are both funny, but thanks for the compliments. Svelte! Hah, I wish, I won't be able to associate that word with my body until after another 25 lbs or so.

Mel - I find that "doing nothing", i.e. just kicking around on vacation and walking around town is actually VERY tiring. Especially if you didn't have the proper shoes. Do you know what I would do? I would find the first pool or fountain to dunk my feet in. That always helps.

Midwife - nice to hear from you. Where did you travel on your vacation and please do tell what guac is???

Lydia - weeding is a horrible job. You all would feel very differently about me as a gardener if you saw what my front yard looks like. So I know what kinds of thistle you are talking about. But hey, I have to echo what somebody else said (Sportmom, I think) - please do post of pictureof your dream house. We will live vicariously through you.

I just wanted to say that yesterday, while I had my physio appointment I saw a lady patient (about my age) who i had seen at the clinic twice before. Every time I see her, I completely drool :drool: at the sight of her arms. She has Dara Torres arms. And she is very tanned so it shows very well. Yesterday, as she was leaving (I was still on the massage bed with acupuncture needles stuck in my foot) I kinda "Psssst, over here"-ed her and she stopped by. I had to tell her how I admire her arms and we ended up chatting for about 5 minutes. She has been weight lifting for almost 20 years and she is also very active otherwise, she runs, swims, etc. She admitted that is very blessed in terms of her genes because both mom and dad have a very muscular build and that she builds muscle really easily. Anyway, it was so much fun to talk to her and she said I completely made her day and now she would have to go through the doors sideways LOL ... but I only said the truth.

Shannon - my butt has recovered, I am going to attack it tonight again.

Everybody else - Cheryl, Tiki, Nelie, Birchie, Pat, Sportmom, kim (where is kim?), Tiki, LG, Depalma (sorry if I forgot somebody) - :wave:
I see I am rambling again, gotta get more :coffee:

Weekend is close - some more gardening is waiting, the weather should be reasonable, just above 20 degrees - purr-fect.

Shannon in ATL
07-10-2009, 11:46 AM
Good morning... Well, if I were a person who believed in owning firearms I would likely have shot someone at the company scheduled to do my AC repair next week this morning... My diagnostic service call was Monday afternoon, at which time the tech and I decided not to do an electronic leak test on my system because he was 'absolutely convinced' that the leak was in the evaporator coil. Got a call today and he has changed his mind, after discussion with his supervisor and two other techs, and wants the leak test done. Which can't be done until Monday after 12. Which means if it is something else other than the evaporator coil it will be another week of waiting for parts to get things scheduled to repair. Why did he not call me about this until Friday when my service call was Monday? If he had called Tuesday morning they could have scheduled the test for this week and already gotten the parts in. DH has asthma, and the AC being out is really killing him. I may have to put him in a hotel if it is out for another week...

Midwife - sorry about the weight gain, but at least you had a great trip! The weight will come back off, I know!

Alena - glad you are feeling better! And cool conversation with the woman at your doc's office!

Mel & Lydia - enjoy the gym! :)

Fran - I'm having a hard time with exercise in the heat myself...

:wave: to everyone else! :)

07-10-2009, 11:58 AM
Ugh, Shannon, that's awful. I so feel for you. I am not compatible with the hot and humid weather at all and when it strikes, I would be doomed without AC. Even worse for your DH and his asthma. Really, what did the service people wait for? I would request that the hotel charges should go to them and not to you. Good luck with this.

Shannon in ATL
07-10-2009, 12:53 PM
Mel, you could be right about this being a good time to visit Alaska! I saw that Pat is having heat, humidity & forest fire smoke right now, but I'm sure it isn't 90 degree heat & humidity! And there wouldn't be as much smog! Hmm... I can sleep on your deck, Pat! ;)

And Alena, to up the ante, I just remembered that we have DSS next weekend and he gets nosebleeds in the heat... Hotel is looking better and better, and I should definitely toss that charge to the ac company... My dad said it is the difference between big city & small town... says that his warranty work was done last year the installing company covered the diagnosis and labor, where mine is going to be $240 for diagnosis and $500-700 for repair... I'm about to call my builder for advice, though he is just going to tell me same thing everyone else has... 'builder's warranty runs out after 1 year, installer not liable for any repairs unless due to directly traceable installation problems'.


07-10-2009, 02:39 PM
Mel, you could be right about this being a good time to visit Alaska! I saw that Pat is having heat, humidity & forest fire smoke right now, but I'm sure it isn't 90 degree heat & humidity! And there wouldn't be as much smog! Hmm... I can sleep on your deck, Pat!

Come on up Shannon. You'd find it cool here, I'm sure! And while we have more humidity than usual, it's nothing like the east coast (I grew up in Massachusetts - I understand humidity!) Ours is 68% right now. And the temps should be in the high 70's this afternoon. The smoke is not as bad today, and we're supposed to have thunder showers this afternoon which will knock it down.

A decent UBWO this morning. Me and 3 guys in the whole gym at 6:45. :lol: No one really speaks to anyone else.

Weekend plans: to help paint a house (of a 90+ woman) with church members on Sat morning. Mow the grass with the push mower (gas) because the riding mower is in the shop. Some time over the weekend I need to get in a good cardio session. I'm planning on a long bike ride if it doesn't rain.

Mel and Lydia - Have fun - and no stupid human tricks! :rofl:

Alena - I understand about weedy gardens. My is best viewed from a few feet away, the weeds blend in better that way! I love hydrangas, but they don't grow well here.

Shannon in ATL
07-10-2009, 03:52 PM
Pat, doing your entire yard with a push mower will likely be a good cardio session in itself! :)

07-10-2009, 04:00 PM
Good rowing and stretching this morning. All that is coming on quite well. Step by step I reclaim my fitness. My next challenge is to rein in the food. The summer hols start tomorrow. How to continue to exercise (and work, for heavens' sake) and leave enough in the tank for those impromptu tennis/swimming/biking expeditions without resorting to food to get me through till bedtime. I haven't really solved this yet.

Another day, another chiro session. And a linen blouse from the charity shop (£3.25, say, US$4.50) plus good shorts for the Dear Boy (£1.65, say US$2). I am delighted.

Cheryl - clapping push-ups? Oh my. Hang on ... wipers? Because they wipe you out??

Alena - thank you for the pic of the lovely hydrangea! Glorious! You're on acid soil? The flowers look as though they are about to turn blue. We are mostly acid here but there are some chalky/limestoney spots. I saw some intensely pink ones today. You're looking pretty good in the picture!

Lydia - it's a time thing with gardens. There's never enough. Intense kudos to you for a whole day weeding. How was the sesh with Mel??

Mel - And how was the gig with Lydia??

Shannon - bad luck that the dress code has come back to trip you up. You're all very welcome here. We have a tent. The weather has changed and it's cool and cloudy.

Fran - you are definitely an evolved human being. I've thought that for a while.

Pat - how are the eyes?

Midwife - glad you're back. Good luck with shedding the sodium.

Lurkers - :wave:

07-10-2009, 04:45 PM
:wave: Silver. It's good to see you posting often. My eyes were better by the time I left work. I'm going to try a different brand of contacts, and a new prescription. They had to order the trial pair, though, so it'll be another week.

doing your entire yard with a push mower will likely be a good cardio session in itself!

You're right Shannon. We got the rider in 2003, so it's been awhile since I did the whole lawn with the push mower. It's great for the niggly little places, but for the big open expanse you can't beat the riding mower. :) I hope it stays cool....

07-10-2009, 06:00 PM
Fran, be careful! That "different exercise every day" thing...you might get the CF cooties on you, then you'll be hooked! ;) I think it sounds like a good idea. I might be prejudiced, though.

Lydia, I usually let one bull thistle grow and go to seed, because the ladybugs and goldfinches LOVE them, butterflies, too. So, every year since I've been here, I've done that. Last year, I actually had to transplant one from the driveway, because none grew over by the bird bath where I wanted one. This year, nothing! Not one thistle! And this, with me letting the thing go all to seed, seeds blowing all over. I don't get it! :?: Maybe you could send me one of yours! ;)

Pat, I'm a riding mower girl, too. When I first moved in here, I thought it would be overkill (it came with the house), but after my first 3 hour mowing session with the push mower, then finding out it was about 30 mins with the riding mower, I was convinced! Speaking of, I'd better get on that this weekend...it's getting a bit tall again.

Everybody else, :wave:, just so I don't write too much of a novel today (well, not more than normal, lol).

The CF Report:

Finally! A heavy lifting day! Woohoo! I needed one this week. I walked in, and everybody was doing this medicine ball throwing, burpee, bearwalk torture WOD. I looked at the trainer, and said, "er...do I have to do that today if I'm coming to the Saturday Suck tomorrow?" and he said I could do either deadlifts or push press. Phew! I chose deadlifts (DL), since my shoulders are currently fried.

The rep scheme was 3-3-3-1-1-1 for the working sets today. I got a little overzealous with the weights today, so it wasn't a great session, but I did get an all-time DL personal record (PR) out of it!

warm-up sets of 5 reps (in US lbs): 45-95-95-135
working sets of 3: 155-175 (and that was it, told you I got too full of myself)
working sets of 1: 195(PR)-205(F)-185

I failed on the 205. I got it about 3 inches off the floor, and that's all there was. The trainer had me drop to 185 for the last single. If it had been my choice, I would have rested longer, dropped to 200, and tried that instead, but he's the boss, so I did the 185. No 200 lb deadlift for me today, dangit!

Speaking of deadlifts, I don't feel like I've improved much since April, if at all. I mean, I pulled 175 for 3 reps then, but my trainer made me stop. Today, I would have gone higher, but I couldn't pull the 195 for 3, no way, so again, I pulled 175 for my last set of 3. Any advice on how to get that deadlift to improve? I'll have to get my trainer's permission, but would it be a good idea to put heavy deads into my warm-up, maybe once a week, and maybe an extra set of lighter, higher rep deads a second day? Maybe after the CF games are done, my trainer will be able to help me focus a little more on the strength gains and strongman-specific training. I know I want to get my lifts up where they need to be for the strongman competition next year, but don't really know if I'm doing what I need to do to get there.

07-10-2009, 08:42 PM
sigh...well with being on vacation all week it isnt necessarily surprising to me that I have slacked on the weights again. (does throwing my son in the air a gazillion times count). But I'm not sure I'll be able to lift heavy on Monday. LAST friday I fell and skinned my palms and bruised them badly and even with gloves, heavy weight hurts.

Shannon in ATL
07-10-2009, 10:56 PM
Pat & Cheryl - you inspired me! I opted for cutting my grass and doing all the edging as tonight's cardio! And, it wasn't very cool... But, my 80 degree house felt a lot cooler coming back inside after being in the 90 degree outside for an hour and a half!

07-10-2009, 11:48 PM
No air conditioning? In Atlanta? In July???? Isn't that illegal? That should be an emergency situation, and I am partially serious....that could be a health hazard. Doesn't it get humid there?

Our latest trip was to Gatlinburg, TN, for a family reunion. Since it was mountainous, it wasn't too hot, thank goodness. We took a rambling route to stop in and see some colleges for DD, so NM to TN via San Antonio....yeah, not exactly on the way!

I talked to my trainer and told her I want to focus on heavier lifting....she says she'll put together a workout for me....I may live to regret my request!

07-11-2009, 09:38 AM
Midwife: Welcome back home. Lifting heavier is a good way to put those extra calories you took in to good use. :devil: Enjoy your new routine.

Ennay: Sorry about the skinned palms. Ouch. That would make be incredibly sad to return from a break in lifting and too injured to pick anything up. How about cable exercises...? Is that an option. The handles are padded. :hug:

Shannon: SWIMMING POOL. Take DSS to the pool for the entire time he is with you so the lack of AC is not quite as annoying. Perfect excuse for doing little else. Besides, the yards already done.

Had a great workout with Mel yesterday morning. Sorry, no pics this time. She arrived around 8:30am and when I glanced overhead at the clock as we walked out it was 11:00am. No wonder I was hungry. After the workout we hit Panera for lunch...salads with chicken, no bread, of course.

I introduced Mel to our Med Ball warm up, then we did some work with BOSUs, rings, "Peter Pans," and various lifts. We also spent some time working on the Turkish Get Up. I love this move but it's going to take some practice for me to perfect it. There's just a lot to "think" about while doing it. I also promise not to have anyone within twenty feet of me. Yep, I dropped the dumb bell from overhead about three feet from Mel's head. Great fun. Learned a lot, and can't wait to get back in there to practice everything to perfection.

Today is clean out the closets and basement day. The dumpster is now costing me 5.00 extra a day and I want to get rid of much as possible. My neighbors are having a party tonight so I have that to look forward to as a reward.

Have a great weekend everyone. :sunny:

07-11-2009, 11:33 AM
Oh, and Tomato, guac is guacamole. Mmmmmm......we make it the lazy way, smashed avocado with salsa mixed in.

07-11-2009, 12:26 PM
Duh .... Now I feel silly for asking. Of course. Hanging my head in shame. :-)

Too bad there are no pics from Mel and Lydia's workout.

Shannon in ATL
07-11-2009, 12:32 PM
Midwife - no AC in Atlanta in July should be illegal, yes... and with DHs asthma and DSSs nosebleeds, definitely a health hazard... The repair company had no sympathy, though... They said 'at least it has been cooler this week'. Right... 90 instead of 100... I poured my coffee over ice this morning, pretty good actually... :)

Lydia - I have no idea where a community pool is near me, but I have a week to find one! Great idea!

Mel & Lydia, sounds like you guys had a great workout!

Ennay - ouch on the skinned hands! Be careful!

Alena - I was hoping for pictures, too! :)

DH ended up having to go in to work today, so I'm about to change and try for some strength training in the garage before it gets too hot. I'm sure I burn more calories in the heat in the house, because I can see how many more I'm burning for the same workout on my HRM in the warmer garage... :)

Good weekend everyone!

07-11-2009, 01:13 PM
Nope, no pics. We went sans camera. We really had a great time tho working out, teaching each other new exercises, then Lydia threw the dumbbell at me! and I thought we were getting along so well :rofl: Seriously, we had a great time, then talked and talked and talked over lunch. Once she gets settled in VA, we should have a mid-Atlantic meet up with nelie and Fran.

It's pouring here now with thunder and lightening. DD and I were planning on a bike ride this morning, but settled on going to her gym instead. Much safer! I did a very short kettle bell workout, and slow cardio. Her gym is great with all the toys, and VERY luxurious.

Welcome back, midwife!


Shannon in ATL
07-11-2009, 03:12 PM
So I followed a link from Nelie in another post and found myself at Krista's 'lo-tech a** busting' all dumbbell circuits... I was looking for something less time consuming, and tiring, than my 1.5 hour strength training sessions. So, I did this one for the 20 minutes she says, thinking 'that looks easy'...

day 1 - circuit A

1. dumbbbell swing
2. dumbbell squat + overhead press combo
Squat down holding dumbbells at shoulders, then press up smoothly as you ascend from the squat. Lower dumbbells to shoulders before squatting down again.
3. horizontal pullups
If you’re at home, you can use a sturdy table for these — just lie with your head underneath and legs poking out, grab the tabletop with an underhand grip, and pull up while keeping your body straight like a plank. If you don’t have anything you can use, do regular dumbbell rows instead.

Made four reps of the series in my 20 minutes, did one armed rows on my ball instead of pullups - didn't figure out I could use the treadmill for the pullups until after I was done, so did 10 of those at the end. Was pretty darn winded by the end, went to stand up and was a little shakey, but alright. Followed it with 35 mins on my stationary bike, and then did my 10 minute ab series. Flipped over for my 'down dog/updog streching series to finish up and realized exactly how unstable my arms were... Wowza! Teach me to think 'that looks' easy again!

I do need heavier dumbells, though. The eight isn't cutting it anymore, particularly for things like swings (though I really want a kettleball for those I think...), and trying to hold the 8 & the 5 overlapped is making my hand hurt, and the off balance of it can't be good for my wrist... Though, in reading another link from Nelie to stumptuous, I remembered I have five bags of playsand in the backyard that we let get all wet and icky so isn't good for sandbox... Might try the lifting sandbags exercise sometime! :)

BTW, what is a 'regular dumbbell row'? I find several different things when I google that...

Sorry about the rain, Mel! It is sunny and hot hot hot here today...

07-11-2009, 04:49 PM
Sounds like you are having a fun trip, Mel!!

That's quite a workout, Shannon. I tend to underestimate workouts and later regret it.

So, trainer did not disappoint. Upper body workout with very heavy weights. I'll be feeling it Monday, that's for sure! Then dh wanted to go on a bike ride so I got some cardio and some legs (my quads were dying on some of the hills). I ran out of energy toward the end, but made it home and was starving. I love those packets of salmon....and chomped a packet with some beans and tomatoes. Very satisfying!!

Shannon in ATL
07-11-2009, 06:13 PM
Midwife, I totally love those salmon packets, too.... DH doesn't eat them and isn't fond of the smell, so I typically take them to work for snacks, or eat them when he isn't here. :)

I did totally underestimate that circuit... my arms are pretty sore right now... :dizzy:

Sounds like you had a great workout, too!

ETA: ooo, I totally want this... They have a 20lb and a 40 lb version...


07-11-2009, 08:48 PM
That's a nice looking toy, Shannon.

I made it to they gym a bit too late, only about 55 minutes before the closing time but I did the best I could. About 7 minute warm on the elliptical and then weights. I did arms and a wee bit of shoulders and back; I didn't bother following any specific workout routine just whatever crossed my mind but I am already feeling it a little.

I bought a nice sleeveless top today, so I need to focus on the arms. Of course I will have to figure out if I have a bra to wear with it (one that doesn't show anywhere). ;-)

A monsoon downpour here this morning. THe hydrangeas took a beating but they are in a better shape than I thought they would be.

07-11-2009, 09:55 PM
I poured my coffee over ice this morning, pretty good actually...

Shannon, a staple drink in New England! My parents used to put coffee ice cream in theirs.... DH and I still keep a container of coffee in the fridge in the summer, in fact, I just finished some.

And I definitely like kettle bells better than DBs for swinging. :) Krista has some killer work-outs that look deceptively easy.... And that's an interesting way to do a reverse push-up, which the PN program has us doing oftener than I'd choose....

I've done 45 minute of lawnmower-cardio, and got way too hot. I'm happy the computer is in the nice cool basement. I figure I've got about 1/4 of the mowing done, but it's better for my mental health at least to do it in sections. That guy better get our riding mower finished quickly! In reality he said 2 weeks :(

Shannon in ATL
07-11-2009, 10:02 PM
Alena - I've been researching the bra with clear straps recently... My SIL had one on at Father's Day and had a much easier time with her tank top than I did... Victoria's Secret has a nice convertible one, but I haven't tried it on yet...

Pat - I tried the hanging pullup earlier on my breakfast room table and it is no where near sturdy enough... the treadmill works, I just need to put a piece of cardboard or plywood over the tread so it won't roll under my heels. :) And, I would totally split the yard in two if I had your yard, too! Hope the mower is done soon!

07-12-2009, 03:24 AM
Busy thread. I don't think I can keep up.

Up early and I've just weighed myself. Not too good. All this nose and teeth and back stuff has taken its toll. I'm telling myself that now that most of it has been sorted out, the road is clear for sensible eating and exercise. Except that the school summer holidays have just begun ... We're going to Oxford for 10 days on Wednesday. I plan to run (like I suggested Kim might do on her Oxford trip a few weeks ago).

Have a good day, everyone. :) All the mowing seems to have been done (apart from here and the rain will put a stop to that).

07-12-2009, 10:18 AM
Shannon, I looked up that weider powerbell. I wouldn't recommend the 20 lb version (20 lb is the lightest you should really go) but the 40 lb version looks decent. Although I'd want to try it first myself :)

It also seems to be more room saving than money saving because $250 can buy you quite a few kettlebells although I've never seen a 30lb or 40lb kettlebell in the store but you could buy a 20, 25, 35 and 45 for under $250 and that is what we got. Also for some stuff, you'd want 2 kettlebells. I have 2 20 lbs and will buy another 25 lb soon.

07-12-2009, 10:30 AM
Shannon - thanks for the tip. I thought about the bra with the clear straps and I often seen them on teenagers but I have no clue where they got those. Maybe I will have to ask. Unfortunately, I don't think VS has anystores in Canada ...at least not here ... and bra is definitely not something I am buying online without being able to try it on. But my black sports bra is actually a good fit with the new top so I am quite happy.

Nelie - my dogs wish we had your yard! Probably a good run for greyhounds.

Birchie - it's a constant struggle, eh? I know too well. Enjoy your vacation!

Oh and I am with Pat on the iced coffee - I love it myself. I froze some leftover French Caramel coffee last night (as ice cubes) to have it later in the afternoon. My morning coffee is all finished (half a pot - but it's decaf) so I guess I will have to make another one later one and let it coof off.
The garden is calling, gym scheduled for 1 pm or so when I don't want to be outside in the strong sun.

07-12-2009, 10:35 AM
Tomato - I'm not the one with the yard, its Pat!! I live in the suburbs of DC and if you want a big yard here, you better be a multimillionaire :) (of which we are not)

We actually have a tiny yard but the dogs don't like to be outside too long without us. They spend a fair amount of time on our deck though and they love it but even that is only 10-20 minutes at a time if we aren't out there. They are nosy and want to know what we are doing at all times :)

I don't drink coffee myself but I love tea, especially chai. I never cared much for hot drinks, sometimes hot tea is ok but really iced chai with some soy/almond milk is one of my favorite things.

Shannon in ATL
07-12-2009, 12:30 PM
Nelie - thanks for the tips on the kettleballs! I wondered if I would need two... Hmm... And I love chai tea, also. I like it iced with milk, used to do soy but hat doesn't sit well. Going to try the almond milk. Yummy...

Alena -what do you put frozen coffee ice cubes in? Sounds good!

Sliverbirch - Glad that you are feeling better - you'll get your routine back now, I know. Enjoy your Oxford trip!

For those that do the dumbell swing, how do you do it? I found two different videos - one had you squatting all the way down until the dumbell touched the floor and swinging up until your arms were by your ears. (That was the one I did) The other didn't go down as far and only swung up to about face level. The same level of swing I saw on the kettleball swing videos, actually.

Good Sunday everyone!

07-12-2009, 12:41 PM
Shannon - Regarding 2 kettlebells, it is more of a 'nice to have' to try various exercises. Like I'll do kettlebell squats with 1 kettlebell on each side. I really can't think of any kettlebell exercise where you have to have 2 kettlebells but it just provides some variation.

As for dumbbell swings, I'd assume you can do a higher swing than with a kettlebell with 1 hand. When I do single arm kettlebell swings, I bring the kettlebell up to face level. If I do double arm swings (both hands on kettlebell), I go to about ear level. With dumbbells though if it feels comfortable, go higher.

07-12-2009, 01:50 PM
Shannon, since my KB's are light, I do the swing up to my ears.
And I put the frozen coffee cubes into ... hehehe ... coffee!!! :-)
I usually don't finish all the coffee in the morning and I know most people find this totally eeew but I like to finish it in the afternoon. So it's at room temperature but I add some milk (fridge temperature) and the coffee cubes and presto, I have my own iced coffee.

Ok, my dogs are then going to Pat's for vacation. Probably too hot for them in D.C. anyway. :-) Nelie, they behave just like yours - the moment I leave the yard they stand by the back door and want to come in. God forbid I decided to eat something and they weren't there to mooch!

07-12-2009, 04:27 PM
Since you all are talking dogs this morning, I think this would be appropriate viewing:


Today is a rest day for me, officially, but since the gym is closed tomorrow, and I anticipate my trainer trying to kill us on Tuesday, I think I will work out today, and take tomorrow off, instead. Going to do a yard work job today, so the workout will have to wait for this evening.

Mel and Lydia, glad you two got to hook up for another crazy girl workout. I'm jealous!

Shannon in ATL
07-12-2009, 04:49 PM
Alena - I have a single serve coffee maker and I still find myself finishing my coffee in the afternoon sometimes! Today I made the coffee, forgot about it, took a nap, am drinking it now. It could use some coffee ice cubes, it is cool but not a nice cold!

Cheryl - enough yard work counts as a workout for me! :) And cute video!

I've been watching videos on the 'dumbbell snatch' and 'dumbbell hang clean + press' as they are in the circuit I'm going to try tomorrow and am a little confused by the different versions I've seen. Anyone have any links to good examples? Last time I checked the links on Krista's site didn't work. I should go back and see if those are fixed...

07-12-2009, 05:49 PM
My mother always had coffee ice cubes for her iced coffee; regular ones just dilute it too much. :) We make a full pot of coffee for the morning, then pour the rest into a quart container and put it in the fridge for drinking cold later. (In the winter it just sits in the pot, and we nuke it later in the day - not exactly coffee snobs here. :lol: THough we do grind beans for each pot.)

Ok, my dogs are then going to Pat's for vacation.

I'll consult the feline tour guides for the best things for them to do while they're here. :rofl: I'm not sure what the attitude of the cairn terrier next door will be....

Rest day for me, ahhhh

07-12-2009, 10:07 PM
I usually don't finish all the coffee in the morning and I know most people find this totally eeew but I like to finish it in the afternoon.

I have this cool coffee pot on my coffee maker. It is virtually airtight although you dont have to open it to pour. Anyway, not only does it keep the coffee hot longer, but it keeps the coffee from getting that bitter taste that old coffee gets when oxygen gets to it.. I make a full pot and drink it (reheating or icing) over the course of 2-3 days and it tastes just as good the 3rd day.

07-13-2009, 08:27 AM
Homa again, home again. Cardio done, clean food packed and uncomfortably dressed and HOT in a suit. Yuck.

Legs at lunch....the vacation is over :(


07-13-2009, 11:39 AM
Shannon, here is a clicky (http://www.youtube.com/watch?v=9QzvWEaX63w) for a Craig Ballantyne's workout with kettlebells. It is not only KB exercises but also some cardio. I found this one on Skwigg's blog a while ago. I also watched some vid on how to swing KB's correctly and I was so sure I had the page bookmarked - actually that was the reason I didn't reply to you last night because I thought I have it at work for sure (since I didn't find it on my home PC). Wrong. I don't have it.:(

Cheryl, that was so cute! Thanks for sharing.

Yesterday, I brought home 4 paving tiles for the patio. Each is 24x24, about an inch and a half thick, and as heavy as ****. I had to schlep each one from the car around the side of the house, up 10 steps to the back yard. Yeah, I could have loaded each into the wheelbarrow and get them to the yard that way (on the other side of the house) but would I, right? :D I have been saying for ages that I have to weigh one of these suckers to know how heavy they are. I will do when I get to lay them down. I am guessing maybe 60 lbs?? They are heavy but it's more the shape that makes them difficult to carry.

I did 25 minutes on the elliptical and 15 minutes on the rowing machine and I am afraid that is all I have time for today.


07-13-2009, 11:58 AM
Morning, all. :coffee:

Well, the workout didn't happen last night, so yesterday was a rest day, after all. I had big plans to try a longer bike ride, but it was storming all afternoon and evening, so I just decided to keep it a rest day, and will do something today, instead. Still not awake enough yet to know what that will be, lol.

07-13-2009, 02:04 PM
LBWO done - mostly before I was actually awake. :)

07-13-2009, 02:26 PM
LOL, Pat - that sounds groovy!!! I wish I could do that!!!!

Shannon in ATL
07-13-2009, 05:18 PM
Circuit B today from the 'all dumbbells, all the time' section stumptuous.com... I did the 'dumbbell burpees' described here. Made four rounds of the circuit in just over the 20 minutes that she recommends... and I thought I underestimated the first one... :eek:

day 2 - circuit B

1. dumbbell snatch
2. dumbbell hang clean + push press
3. dumbbell burpee, aka squat thrust
Holding dumbbells, squat down and place dumbbells on the floor. Kick your feet back. Do a pushup with hands still on dumbbell handles (you may need to fiddle a bit to find the proper dumbbell alignment). Kick your feet fowards. Once you have a secure footing, bring your chest up and jump up as high as you can (i.e. don’t try to jump up when curled up and crouched; jump up from a squat position). If this is too tough to start, do regular burpees.

I've never had my HRM tell me I burned 238 calories in 22 minutes before... I'm hoping to get some time in on the treadmill after the AC guy is done, but as it is 4:15 and he isn't here yet I'm not holding a lot of hope... I did get to Play It Again Sports on the way here and got a pair of 12 lb & a pair of 15 lb hex dumbbells, so I know have 5, 8, 12, 15. I might take the 5s and trade them in... Did this workout today with the 12s. Which felt wussy as I was planning the workout, but felt pretty substantial by the time I got to the fourth round of the circuit.

Pat - that does sound like a neat trick! If I could get up and get my workout in when I was mostly asleep it would make the day a lot easier!

Cheryl - everyone needs a break sometime! It was storming here last night, too. Several of my old friends in my hometown lost trees in their yards... The things you learn on facebook...

Alena - thanks for the link! :) And those paving tiles are hella heavy... I worked at Home Depot for a year as the in-store HR Manager, and had a store manager who liked us to be very hands on. I had no idea how much they weighed until he had me out in outside garden during the summer I was there. Wowza!

Mel - I hate coming back from vacation, I almost need more time off at home before having to go back to work! Hope you have a good week!

Ennay - cool coffee pot... I love coffee pots. :)

Pat - I imagine if my cat were to be a tour guide it would go something like "come in, pet me, give me some food, leave me alone for a few hours, pet me some more, now go away again". She was all over me when I first got home, but is glaring at me now as if I'm bothering her nap. :)

Good day everyone!

07-13-2009, 06:18 PM
LOL, Pat - that sounds groovy!!! I wish I could do that!!!!

It's a skill I've spent years developing! :rofl:

I'm doing pretty well with all the exercises in the PN program, except this one http://www.youtube.com/watch?v=aRbSXRrw8M8&NR=1 My gym literally has no room to do this, plus of course for me to actually lift the bar and move it into a corner (if there were one with room) is another problem. My sheet suggests goblet squats as an alternative. I've watched a few videos and they don't seem a lot different than regular DB squats except that you're holding only one weight (kettleball in a lot of the videos) at chest level. Is this really working the same muscles?

Shannon in ATL
07-13-2009, 06:29 PM
Hmm... either my hips are two inches bigger than when I measured in January before I really ramped up the weight training, or I can't remember where I measured before and did two different places... The two inches does balance me out better, though - makes my hip measurement come within an inch of my new boobie measurement. I'm now at 37-26-36. I find that pretty exciting. I really didn't want to end up an inverted triangle after the boob job, so the 34 hips were bothering me somewhat.

Woo hoo!

07-13-2009, 08:46 PM
I've watched a few videos and they don't seem a lot different than regular DB squats except that you're holding only one weight (kettleball in a lot of the videos) at chest level. Is this really working the same muscles?

Hi Pat,

I found a nice article about the goblet squat. The author briefly skims over how the goblet squat compares to the back squat. Thought you might enjoy.

Does the goblet squat use all the same muscles as the lumberjack squat. In the squatting movement, I'd agree it's similar enough however the overhead movement is missing.

I think the biggest take away from this is that the goblet squat encourages you to squat between your knees which becomes more engrained and hopefully carries over to other squatting techniques.

On a completely different note, I returned from the gym this morning to find DS1 in complete distress. DH told him to get his breakfast before I returned to take him for swim lessons. Not a big deal..'cept the pantry was bare, empty, nothing in it. (we're packing...)

DS1 spent half an hour in the garage looking for a box with the pantry items (DH and DS2 were out riding bikes) When I walked in, the child was near tears. I asked what was wrong and he yelled. "YOU HID ALL THE FOOD!" :mad:

He didn't think to look in the newly installed cabinets. (My mother's idea in prep for showing our house yesterday, and I forgot to mention it to anyone.:doh:) It was so darn funny and I couldn't help to laugh even though the child was in real distress. Eventually, he did see the humor of this. Well, the humor of life with me more likely. Poor kid. :dizzy: This is going to be one of those "When I was growing up..."stories that will come back to haunt me.

Had a great workout. HIIT on the elliptical then upper body and practiced the Turkish getup. Oh, and no one was injured with flying dumb bells from overhead. :s:

07-14-2009, 08:19 AM
Oh Lydia! I wasn't sure whether to laugh or cry! How did the house showings go?

Day 1 back at work was exhausting. I came back to about 200 emails and a few fires. One the up side, I did a good cardio session in the morning and legs at lunch, and ATE CLEAN :D

Today will be lots of meetings. Cardio was about 1/2 of the usual- I woke up with a calf cramp and could barely drag myself to the elliptical. Unless it gets worse, I'll try cross fit tonight.

Shannon - my bet is that you are measuring in different places, but those measurements sound pretty great anyway! I've got the inverted triangle thing going- but all back and not boobs. :p Your workouts sound fantastic ;)

Pat- Wow- you are turning into a morning workout person! kudos to you!

:wave: to all-


07-14-2009, 10:13 AM
All you people with 10" difference between the hips and the waist - HRRRMPH at you all!!! I don't know how you do it. :?::tantrum::headache:

My usual Tuesday morning bootcamp done. I told her about my Blond Ambition butt and I begged for repetition of the lunges. So we did them but in lesser quantity than the last time. I think the big mistake last week was that I gave in and didn't try to 'exercise the soreness' out the next day.

Well. So I weighed the patio tiles. 75 lbs each. Who knew?!? I will have to step up my deadlifts BIG TIME! If I can lift the tiles, I can do the same with a barbell.:dancer:

Lydia, I laughed, too, but poor kid. I felt sorry for him the same time. Any bites on the house yet?


07-14-2009, 11:56 AM
Good morning, everyone!

I'm back from my travels, at least temporarily. We had a fantastic time in Alaska, with good weather for hiking, kayaking, and picture-taking. I was SO proud of The Boy -- he did a couple of 9-milers, with 1500+ feet net elevation gain and loss. Not too shabby for a 7-year old. (My trick: giving him my old press-here-dummy digital camera. So, now we have approximately 200 blurry photographs of flowers and ground squirrels, all taken from about 20 yards away. :) )

My highlight of the trip was coming nose to nose with a brown bear on one of these hikes. (OK, so there were really 25-35 feet between us, but it sure seemed like nose-to-nose at the time.) The Boy and I peered over a little finger of the ridge we were climbing. Lo and behold, there was the top side of a grizzly. It was either a male or a sow without cubs, and s/he didn't show any sign of making a move toward us. We backed up and went into Bear Response mode, which with grizzlies pretty much means gathering all your hiking partners together and acting like a large human amoeba. 99 times out of 100, the bear will go on its merry way, and that's what happened this time. After growing up in Alaska, I'm not particularly bear-phobic, but I have to admit this "encounter" got my heart racing!

More on topic. My eating kept pace with the hiking and kayaking, and I didn't have the facilities to do much upper body stuff. So, no change in weight and a slight loss in upper body strength. I do think my various aches and pains in elbows and wrists are better for the weeks' rest, though, so it's all good. But, time to hit the gym -- and, more importantly, eat clean -- to get back below red line.

Not going to try to catch up with all the posts, so I'll just wish y'all a blanket "good day!". And, of course....

be strong,

Shannon in ATL
07-14-2009, 04:49 PM
Hello everyone!

Wow, today was my third day of Krista's circuit, I did part A on Saturday, took off Sunday, part B yesterday, part A again today. Got in six rounds on the circuit in 22 minutes, used the 15 lb dumbbells I bought yesterday for almost all of it. Only had to switch to 12 for the last three reps on the squat to shoulder press in set 5, used them for all of that exercise in set 6. My legs were actually shaky on the last few reps of the squat to press - is that what it means when it says lift to exhaustion? And, it occurred to me today, after I'd already done the circuit, am I supposed to take a day off between day 1 and day 2 as the exercises are kind of similar? This is all it says on the website You can do this workout 3 or 4 times per week, alternating day 1 and day 2. Another option if you’re after fat loss is to do this 2 times weekly then add 2 or 3 other days of interval cardio. Either way, definitely an off day from weight training tomorrow I think. :) ETA: okay, answered my own question I think... should have taken a day off in between. :)

Lydia - poor baby! He had to have been so upset! Though, it is somewhat funny looking at it from the outside, like a sitcom moment. And definitely is a story to pull out for the rest of his life! :)

Mel - I'm figuring measured in two different places, too, but I like this place better so it is the one I'm writing down! And, I'm really enjoying the dumbbell workouts.

Alena - I don't feel like there is that much difference between my hips and waist, and am always a little surprised at the measurement, actually. 75 pound tiles! Wow! Definitely up the deadlift if the tiles were no problem!

Kaw - welcome back! Your trip sounds like fun!

:wave: to everyone else! :)

07-14-2009, 06:37 PM
Shannon, I might have missed it, but how many reps do you do of each movement, each round? Looks like a good circuit!

Mel, WTG on keeping it on plan and eating clean! I've finally gotten clean with my eating again, after a bad post-4th of July week.

All the rest of you, :wave:!

Here's the workout report from me:

Monday (at home, gym closed):

I wanted to create a ten minute (or so) workout, since I figured Tuesday, first day back at the gym after a long weekend, would be some type of metcon of doom. I felt like my made-up workout was okay, and it worked out timewise, but it was a little less brutal than I hoped for:

10-9-8-7-6-5-4-3-2-1 reps of:
20# DB Snatch (either hand, I just tried to keep it even work for both sides)
Knees to elbows/Straight leg sit-ups (alternating between exercises every other set)

I finished some place under 11 minutes. I couldn't find my wristwatch, so couldn't time it exactly. My shoulders were pretty sore today, so at least the snatches and push-ups did their job.

Tuesday at the CF gym:

3 Rounds for Time of:
25 Wall Ball (14# women)
20 DB Push Press (no Rx'd weight, I used 2x 20# DBs today)
2 Rope Climbs (14 feet, I think)
Run 400 meters

The wallball was the suck, as usual. The rope climb was hard and a little scary, since the wallball just fries the arms and legs before you get there. I got one full rope climb, then kept losing the grip with my shoes after that, so had to do half rope climbs x4 each round. Still, anything beats having to do the rope lowers, and I still can't do the ladder for a sub (upside down on a ladder, I just can't seem to master). The running was like heaven after all that crap in the gym, lol. My time was 29:49, probably the slowest time of the day. I used the 14# medicine ball for the wall ball, and my form was such crap, I think I have to admit that I'm just not ready for the rx'd weight yet. I'm going to put myself back on the 10 or 12 pound ball for the wallball in workouts, till I can do the 14# ball with good form for more than the first 10 reps. It was just too heavy for me for 75 reps, but I did get it done today, so that counts for something! I will keep practicing with the 14# ball, and just put it into my warm-up at least once or twice a week, till I'm the boss of it.

I had hoped to work on my kipping swing pull-ups again today, but some bridge repairs clogged up the end of the freeway, which cost me an extra 45 mins on the way to the gym. Tomorrow, I'm taking the side streets and leaving extra early, just in case everybody else has the same idea.

07-14-2009, 06:49 PM
Only two things to say today. Morning cardio + dead iPod = :faint: (We need a little thingy for borreeed. :) )

Shannon in ATL
07-14-2009, 09:51 PM
Cheryl - I didn't say how many reps actually, now that I think about it!when I did circuit A on Saturday with the lighter weight (8) I did 20 reps pers on the swing and squat/press, 15 on the rows, 4 rounds with one set of 10 hanging pullups. Yesterday's circuit B was 10 reps per exercise with the 12 pound, 4 rounds. The circuit A today was with 15 pound, 6 rounds of 15 reps on DB swing, 10 reps on the others. I did the hanging pullups all six rounds this time.

Pat - dead iPod is bad... I've cancelled entire workouts over no iPod...

07-14-2009, 10:13 PM
Welcome back, Kim :wave: Your trip sounds great. It reminded me of a similar encounter I had in Quetico canoeing. I was with my much younger brothers on a small lake beach when mama bear and two cubs came wandering out of the woods. I threw the boys into the canoe, threw the cookies we were eating at the bears, and paddled out into the middle of the lake for a while. It felt like a LOOOONG while.

Nothing so exciting today. Did a good cross fit workout, ate clean.

Cheryl- I love wall balls and hate the runs (I head for the rowers), but for me, burpees are the sucky-est cf exercise!

Alena- soooooo, how's the derriere? Good job on those tile lifts!

Shannon- you have a classic hourglass figure! I really envy women with waists, also.

OK, only about 8 1/2 hours before I do cardio :faint:


07-14-2009, 11:35 PM
Mel, I have to agree with you on the burpees! I loved wallball when I was using the 8# ball, but since moving up to heavier medballs, it's not so much fun. I did about 65 singles today on the wallball: squat, throw, catch (oof!), fumble and drop the ball, curse at the ball, pick the ball up, squat, throw, repeat... :faint:

Shannon, that is a good circuit! I'm jealous of the pull-ups. I can't get even one from a deadhang, or one with a kip for that matter. I can get about 3 now if I jump from the ground to the bar each time. Oh well, it's progress, even if it's too slow for my liking!

Pat, ditto...I have to have some tunes to get through anything longer than a mile, unless it's in a CF workout, then I'm too busy just trying not to fall on my face or pass out from lack of oxygen to worry about getting bored, lol.

Shannon in ATL
07-15-2009, 09:45 AM
Good morning! I'm pretty sore in the arm and shoulder today, so I guess yesterday's circuit was effective.... My neck is a little sore - I think that is from the way I was holding my head during the hanging pullup. Have to work on that.

Cheryl - hope traffic was better today! And, what is a "10-9-8-7-6-5-4-3-2-1 rep"? I imagine it is something simple that just isn't clicking with me...

Mel - I do believe that I have burpees, too... :dizzy:

Well, I have been fighting with the AC company all morning, as they apparently never had my repair job for today on the books and no one bothered to tell me that. I swear, the company gets great reviews, everyone loves them, people I know have used them in the past with exceptional service. I don't know why my experience has been so terrible. I understand that July is the busy time of the year for AC people, but you know that going into summer so be prepared for it. Jeez.

Good day everyone! Hopefully I'll be back later and not in a police station for going off on the computers at my AC company with a baseball bat.

07-15-2009, 10:56 AM
Kim - that sounds like a good vacation! Nice to have you back.

Shannon - you are way to patient. I would have to yell at them and tell them, very openly, what I think of such service. With a lot of four-letter words.

Derriere is fine, thanks for asking, Mel. Hams and quads not sohappy but only when I squat. Otherwise, I almost feel as if nothing happened. But like I said, we did probably only half the amount we did the week before. Therefore: I am good to work on my legs some more this p.m.

Just wanted to say hi, running to a search meeting now.


07-15-2009, 11:46 AM
Shannon, it's ten rounds...ten reps of everything the first round, nine reps the second round, eight reps the third round, etc, down to 1 rep each exercise on the last round. It's just another way to change it up and keep it interesting. :shrug:

Well, it's time for me to hit the road. Hopefully I can sneak down the side roads to the gym, and not get stuck in traffic this time. I'd like to actually have time for a good warm-up and some pull-up practice this morning, before the workout. I'll check in after!

Shannon in ATL
07-15-2009, 12:19 PM
Cheryl - well, that makes sense! Thanks! And, I like that idea. Might give that a try in developing some workouts. I'm going to keep with Krista's for this week, but want to come up with some of my own that aren't 1.5 hours long, and I'm liking the circuit thing! :)

Alena - by the time I was done with them I had crossed from patient to just on the edge of crazy. They are going to have someone at my house between 12-1 to do the repair. I hate to have them up in my attic doing four hours of work in this heat, but I tried to schedule it for the morning. Not my fault that everything fell apart...

So, of course, it made beautiful sense to me to get an iced non-fat mocha on the way to work. What didn't make as much sense was the chicken biscuit I decided to have along with it... :( 55% of my sodium and 35% of my calories for the day gone in one fell swoop. I guess it is cereal and milk for lunch. In my hot house as they do the repair work. :)

07-15-2009, 01:02 PM
Shannon, the calories from the biscuit don't count in such heat. You will sweat them out! :smug::^::smug::^::smug:

Question for the crowd - I suppose mostly for Mel and Lydia.
A while ago, I browsed some other forums and I found a heated discussion about Kelly Ripa's push ups. There is this vid on youtube:
She was in a contest with Jeremy Piven (?), re who cranks out more push ups. (She was insane to do them in her high heel dress shoes, IMHO). But when you watch it you notice that while his chest is almost touching the floor hers doesn't go nearly as far down.
The discussion that ensued was about military style of push ups and some other style - sorry I forgot. But my question is - how close should one's chest be to the floor (in a good push up) and is there is a difference for men versus women?


Shannon in ATL
07-15-2009, 01:46 PM
Alena, I want to know the answer to that question, too! :) And thanks for the reinforcement on the biscuit! ;)

ETA - Cheryl, I just looked at a YouTube video on wall ball. I had no concept of what it was before. Wow. I bet it does fry the arms and legs pretty fast... :eek: I don't know how you do the things you do every day.

Shannon in ATL
07-15-2009, 01:53 PM
System won't let me edit my last post....

Cheryl - I just watched a YouTube video on wall ball... had no concept of what it was before. Wow. I have no idea how you do what you do every day. :eek: Is there a little 'I'm not worthy' smiley? ;)

07-15-2009, 03:50 PM
Interesting video on the pushups - she certainly didn't get her chest to the floor, and she should have been barefoot IMHO (or at least not heels), but it's a lot more than I can do. :lol:

I had a city council meeting last night that went on til nearly 10:30, and I had to get up and go have blood drawn this morning (read: no breakfast til later) so I swapped my rest days and took one today. And I still feel pretty tired. Tomorrow will be a LBWO, and then Friday and Sat are UBWO and cardio. Not sure which I'll do on which day yet. DH is leaving early on Sat morning for a 5 day hiking trip, so at least I'll be up early too. :)

I think the iPod lives! At least it took a charge. We'll see if it holds.

07-15-2009, 04:10 PM
Shannon, LOL! Thanks, but I'm not special, it's just Crossfit. It inspires people to do crazy torture workouts, and call it "fun". :lol3: That wallball is great, isn't it? I started out doing those at home, with a basketball, no weight added, and it still was a tough exercise.

CF is circuit style, too, I guess, most of the time. You could check out the crossfit mainsite for more ideas on reps/rounds for making up your own circuits. You can also see how you might combine different exercises, to keep it interesting, or to get a full body buttkicking in under 20 minutes. Don't let the crazy weights put you off, those are for firebreathing aliens. Mere humans always have to scale the workouts in some way (lower weights, fewer reps per round, and/or modified versions of the exercises), at least for the first few months, so they don't kill themselves. It's still a good resource if you're looking for fresh ideas for a home workout. At least it's never boring!

Alena, IMO, I wouldn't call those push-ups, but I've seen even guys doing that and calling it a push-up. The CF standard is chest, thighs and chin (or forehead) to floor, straight body, no "reaching" with the chin or snaking with the butt in the air, so that's what I try to do. For high rep workouts, I do as many as I can on my toes, usually ten if I'm feeling really zippy, then I have to do them from the knees, or else I just get stuck on the floor. I'm not sure what the military standard is. In CF, there's no difference for men/women, but anybody who needs to can scale the exercise, do knee push-ups (even guys) or fewer reps...they'd rather see that, than partial range of motion.

The CF Report:

Our trainer came back today! :carrot: It's great to have him back, and all the peeps from our gym that went down to participate in or watch the CF Games in California.

Today's WOD was:
Run 800 meters
15 Deadlifts (185# men/135# women)
3 rounds for time

My time was 24:01, slowest time of the day, but I got to do the deadlifts with the Rx'd weight (135#)! Usually, the women's Rx'd weight for deadlifts is 155# for this rep scheme, so I was excited to get to do a workout as prescribed...that doesn't happen often for me. My time wasn't bad, either, considering the length of the runs. 800 meters is my arch enemy right now, but I ran every one, with no walking this time, so I couldn't be unhappy about my time for the workout.

I had a nasty cramp in my right hamstring and calf on the last round. I did 3 deadlifts, then had to walk it out a bit. I came back, and one of my friends was there, and my trainer, both pushing me to keep going, one more rep, and I finished all 12 of the DLs on the last round without stopping. That felt good, and also showed me (yet again), that I have reserves I didn't know about. I was breaking the deads into sets of 5 in the first round, and I probably could have done them straight through. Just have to learn to dig deeper, and find those reserves, to push it to the next level. I will try to remember that next time!

I'm off to do a yard work job, so I'll check in with you peeps later! :wave:

07-15-2009, 09:08 PM
Here's what I want to try next: New Tricks for Mel! (http://www.washingtonpost.com/wp-dyn/content/article/2009/07/09/AR2009070902238_2.html?wpisrc=newsletter&sid=ST2009071001299)

Think I'll live? Too bad I don't live in NY:dizzy:

07-15-2009, 09:24 PM
Oh **** no.

07-15-2009, 09:30 PM
Hey, they are in Washington now :) Don't be so negative :rofl:

07-15-2009, 09:44 PM
That is why I am so negative. You won't see me going anywhere near that.

07-16-2009, 01:27 AM
That looks like something you'd do, Mel! :lol3: We'll need video evidence, of course!

07-16-2009, 03:05 AM
Umm, better you than me!

DH came by work about 3:30 this afternoon to let me know that a friend of his had given us some fresh salmon. SInce I had a potluck at a friend's at 6, I left work at 4 so I could get the fish vacumm packed and in the freezer. I was suprised when I saw the cooler full of fish - probably 25-30#! Wowzer. We are set for the winter. And it was all cleaned and fileted for us - just had to pack and freeze it. Doing a happy dance here. :carrot:

07-16-2009, 09:00 AM
Alena: 'Bout the pushups. Here is an example of poor form and technique that would make someone like me cringe but impress the devil out of many others. For the sake of the show and competition she chose quantity over quality. I had this urge to want to place my hand on the upper part of her back cause not only was she not lowering enough but her back was rounded too.

Would I do any better in a similar situation...lots of people watching, doing this just for fun...probably not. My form would falter as well. That's why when we are working out it's important to keep the mind in the muscle.

JMHO. Flyby post. Still packing.

Oh, liked the trapeze video. I'd like to try it in my own time.

Have a great time everyone.

07-16-2009, 11:17 AM
Morning, everyone. :coffee: Just a flyby from me, too. On my way to the gym. Hope everyone has a good workout today. Where's Birch?

Shannon in ATL
07-16-2009, 11:56 AM
Good morning everyone...

Mel - I'm in the 'uh, no' camp on the trapeze thing. While it sounds cool, I would most likely kill myself. If you try it we definitely need pics. :)

Cheryl - do you do a crossfit workout every day? I've been looking at some of the exercises and I'm never sure if I need a day off in between on some of these things. Though, depends on the specific exercise I guess... :)

Pat - cool on the fish! Even better that it is already clean and ready to freeze!

Lydia - good luck with the packing. I know that is a tedious and somewhat annoying task... As you can see, I hate to move. :dizzy:

Did 45 mins of yoga and 5k on the treadmill yesterday afternoon, actually got up before work today and did Circuit B (http://www.stumptuous.com/workout-6) + 6 miles on the stationary bike. This time I did four rounds of the circuit, 10 reps per exercise per round. Used the 12 lb for the first two rounds, 15 lb for the last two. I think 15 is definitely my max point right now... My heart rate shot up almost 15 beats per minute higher for the 15lb and my legs got a little shaky again. Form stayed solid, though doubt it would have for much longer. And man, I hate the burpees... :)

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

07-16-2009, 04:39 PM
Wow, Shannon, you put me to shame on the amount of exercise. Even with the PN program I'm doing 3 days of WL and two of cardio, plus plenty of "active rest" on the other two days.

You know growing up the neighborhood dads got together and put up a playground quality swing set for the kids. It had a trapeze. Not high of course, but we loved it and I remember hanging by my knees with my then long hair dragging in the dirt underneath. :) But I'm still passing on Mel's!

The fish is happily ensconced in our freezer. We'll be eating a lot of salmon this winter. DH was muttering "new recipes" a lot last night. :)

Did a LB workout this morning. Did my PT knee exercises for a warmup and skipped the lunges. But I have a question on front squats. I might have mentioned that we no longer have "regular" BB's in our gym, only the Olympic style with the built in plates. They are shorter than the old style, and I have a lot of trouble with using them for front squats. I cannot get one comfortably into the alleged groove between my collarbone and shoulder and end up holding it up with my crossed hands. Doesn't feel very effective. Could I just hold DBs in the general area and get the same effect? They're okay for back squats, though I would like a few more inches to spread my hands - but I'm not ready for the weight of a longer one.

I have located a machine that may work for lumberjack squats. I have no idea what it's called. It's by Precor, but I don't see it on their website. I'll have to take a photo.

Shannon in ATL
07-16-2009, 04:50 PM
Pat - I'll probably level off to my normal amount of exercise each day starting next week. I posted somewhere else today that I had been exercising like a crazy person this week with the windows of time while waiting for the repair people and the stress to burn off. Hoping that has finished! :)

I am definitely feeling the sore muscles from the circuits today... I have to put up a mirror in my garage to make sure I'm doing everything right, too. Not that I want to watch myself in the mirror...

07-16-2009, 05:27 PM
Pat, bummer about the short bars. With front squats, I use the same grip as I use for the clean, which for me is about an inch or inch and a quarter outside the smooth bit in the center of the bar, depending on the bar. A better way to measure is to hold the bar in front of your legs, feet hip width apart, stretch your thumb out and let the tip of your thumbs just touch the outside of each leg. Usually something in there works as a starting point, and you can adjust it if it's uncomfortable, but it should be close to what you want for front squats. With a light bar, it's going to choke you, because it's not heavy enough to settle into the groove. That's just normal if you're getting your elbows up high like they should be. As you get a little stronger, and the bar gets heavier, you can let it roll to the ends of your fingertips, and it will sit right and not choke you. Wrist flexibility helps, too, which takes time for some of us (me!). Or, as you said, you can just use the crossed arms grip if you prefer that.

Shannon, I go 6 days a week. It's usually something like 2 days of buttkicking circuit style stuff, then a heavy lifting day, then another circuit day, maybe a running or gymnastics focus day, then a killer circuit day, then rest day. If I was training by myself, I'd probably do more lifting, less metcons (aka circuit style workouts), because I like the heavy lifting, but I'm not sure it would be as beneficial. It's good for me to go to the gym, because my trainer makes me do stuff I don't want to do, like run when I don't want to, row long distances, jump rope, and do wallball and burpees, lol. If you're doing the circuit style training, though, my advice would be no more than 2 in a row, then do something different, like SS cardio, or heavy lifting with just one or two lifts, something that lets you work the kinks out of sore muscles and keeps you moving, but doesn't kill you. If you feel fresh and ready to go the next day (after warming up, at least), then you've got it right. If you're feeling wiped out on day four, then you probably need to back off a bit (fewer reps, lighter weight in the circuits), or add an additional rest day.

Everybody else, :wave:

The Crossfit Report:

Focus/Recovery Day for us..

Push Press
3-3-3-3-3 Across (5 working sets of 3 reps each, with the same weight for all sets)

My warm-up sets:
45#/5 reps
65#/3 reps
65#/3 reps (again, because the first set felt weak)

My working sets were all at 85#, no failures, but the last set was definitely all about the hip drive, because my arms were pretty tired.

Okay, off the computer now, I'll check in later. :)

Edit: I forgot to say...I asked my trainer today, if I had to wait until next year to start learning to use the strongman equipment and do the lifts. He said I could start this Saturday, since they are going to be practicing. Bonus is, I get out of doing the usual Saturday Suck metcon...woot! :carrot:

07-16-2009, 06:16 PM
Cheryl - I'm so excited for you trying out the strongman stuff. Seriously fun stuff!!! One day for me...

07-16-2009, 09:58 PM
Have fun, Cheryl!!!

Today WOD at Cross Fit:
warm up
200 meter sprint (I use the rower for 250 meters...I have a broken toe)
50 kettlebell squat-deadlift-high pulls
50 wall balls (Cheryl- yep, they are bad)
200 meters sprint (ditto)
50 box jumps
50 pushups

I did it with my no run modification. Amazingly, the box jumps weren't as awful as I thought they would be.

Starting to see my abs again :carrot:


07-17-2009, 12:02 AM
I asked my trainer today, if I had to wait until next year to start learning to use the strongman equipment and do the lifts. He said I could start this Saturday, since they are going to be practicing. Bonus is, I get out of doing the usual Saturday Suck metcon...woot! :carrot:

:high: Have fun Cheryl!

07-17-2009, 02:53 AM
Good evening, ladies! :coffee:

Back late from a yard work job. Dragged and/or carried a ton of cut evergreen branches today, and a couple of small logs, so I got a bonus workout today, throwing branches and baby logs over the hillside into a pile. Scratched the bejeepers out of my arms, but it couldn't be helped, since it was way too hot for long sleeves today.

Thanks about the strongman thing. I am excited to give it a try.

I'd better check in on my challenge thread and call it a night. Trying to get back on my normal schedule of getting up at 5:30, so I have enough time to do my morning routine and still hit the gym by 8 am. Must get to sleep earlier! :faint:

07-17-2009, 10:36 AM
Cheryl, I find it hard to go to bed early in the summer. I am falling on my face in the afternoon (the infamous 3 pm slumber, which then stretches till 6 pm or so) but by 8 pm I feel very chipper. I sleep with my windows open and there is always some noise creeping in from other backyards & neighbours .... I may have to start sleeping with ear plugs.

I went to Zumba last night. I really wanted to, and I was not sure if I would since my foot was a little sore by the afternoon .... but I simply HAD TO GO. Man, 45 minutes never went by so fast like last night! I iced it afterwards and today it's not very peachy but oh well. Good think I had the chiro appointment at lunch time and she will tickle me with those steel tools.
Gym tonight as usual - my Friday arms workout.

07-17-2009, 03:37 PM
Morning! I got to bed on time last night, and slept well. I didn't go to the gym as I'm doing a bike ride with a friend tonight, so swapped my scheduled UBWO til tomorrow.

It has rained the last two nights, which is helping the smoke in the air considerably, never mind all our lawns and gardens. Now the sun is coming out and I can almost hear the grass growing.

It is hard to go to bed on time in the summer. However, I really need to be in bed by 10, asleep by 10:30 if I want to have any chance of getting up at 5:30. Tuesday night city council meetings kill that and I've decided that Wednesdays need to be my rest days as long as I'm working in this job (which requires my attendance). Speaking of summer daylight, we've lost an hour since June 21-22 already..... sigh.

Hope your foot feels better Alena, but I understand the compulsion to go to Zumba. :lol:

Mel - broken toe? And it only stopped you from running, and you did all the other things? I bow down to you.

CHeryl - ick, I hate hauling evergreen stuff - it's so prickly and sticky. Our lot is all spruce and birch and we cleared tons of spruce. Now a lot of what's left has been killed by the spruce bark beetle and DH has been cutting it down and making firewood - at least we're getting some heat out of the stuff. :)

DH and a friend are leaving about 6am tomorrow for a 5 day hiking trip. I'm looking forward to some time alone for the weekend. No one to feed but me and the cats. :) I have invites to two BBQ's - for the same time - but I'm not sure I'll go to either. I have so much to straighten and organize, plus I feel a movie calling my name.

Ah, well, back to work.

Shannon in ATL
07-17-2009, 04:08 PM
Good afternoon! Busy day here today! The good part, I got my workout in before work. Cardio day today. 4.5 miles on the treadmill, somewhere between HIIT & SS... rotated the incline from 2 - 12, changing every 1/4 mile, but kept the speed pretty much the same the entire time.

Pat - it is hard for me to go to bed on time all year round, summer isn't an exception...enjoy your solo weekend!

Alena - be careful with your foot! And the same thing happens to me that you described - I feel nappy in the afternoon and then wide awake by bed time...

Cheryl - I hate hauling around evergreens... When I worked at Home Depot I ended up working the Christmas tree lot in my business clothes (I was a very hands on HR manager) so I scratched myself up and ruined a few good shirts... Have fun with the strongman stuff!

Mel - I didn't catch the broken toe the first time I read your post. Wow!

Good weekend everyone!

07-17-2009, 04:21 PM
I totally missed Mel's broken toe myself. Sorry to hear that, Mel! I hope it doesn't hurt too much.

It's amazing - I am seeing a chiro for my foot; she specializes in something called the Grasston technique (I thought I had mentioned it, sorry if I keep repeating myself) and after a session with her today at lunch, my foot doesn't remember there was Zumba last night! Wow!

07-17-2009, 06:28 PM
Peeps, just a flyby, as I have to get to work. I had to stop by and say that I got my kipping swing pull-up today! First one ever without a rubber band or anything. :carrot: Then, of course, I had to do it again, 3 more times, for all the people who missed it. That was good, though, because I know it wasn't a fluke! I've been wanting a pull-up forever, so I was super excited to finally get one...woot!

The CF Report:

Ran a mile for my warm-up...sun was shining, birds singing, nice little run, easy pace! Then did the usual CF warm-up.

Another round of birthdays at the gym today, so we did:
30 DB snatches (45# men/30# women)
45 sit-ups
64 walking lunges
3 rounds for time

My time was 27:10/Rx'd, and I swear I sweated off about 2 lbs during this workout, lol. On the first rep of the first round of dumbbell snatches, I also knocked myself in the head with the dumbbell. Smooth! Thankfully, all I got was a knot on my head, no major damage or dizzyness, so I just kept on with the workout.

Okay, really gotta run. I'll check in before bed if I can, and do replies. :wave: Hope you're all having a good day today!

07-17-2009, 08:39 PM
I'm beginning to think we should rename this the lunatic thread :rofl: When Cheryl starts carrying refrigerators, we'll do the official retitling!

07-17-2009, 09:33 PM
I'm beginning to think we should rename this the lunatic thread :rofl: When Cheryl starts carrying refrigerators, we'll do the official retitling!

Agreed!! :lol:

I completely forgot I had PT when I left the house this morning - thank goodness my PC tells me what i have scheduled. And I had my shoes in the car, but no shorts - whoops. I did find an old pair of yoga pants in my gym bag so put them on. Thank goodness, it's hard to pull jeans up over your knees so they can use the ultrasound. :) And by golly, that skinny little Australian woman really made me work! Several new exercises, which are good for lots besides my knees, but I felt like I'd had another LBWO (which I did yesterday).

Today's plan was cardio, but it didn't happen this morning, and DH is packing to leave at 6 am tomorrow, so I'll just do both the UB and cardio tomorrow.

07-17-2009, 09:38 PM
Mel: How did you break your toe?! ~what/who did you kick?~

Cheryl: Nice job on the kips. Not so sure about the snatches. :rofl: Your run sounds wonderful. I need to get a ride or run in like that this weekend.

Have a great evening everyone.

07-18-2009, 03:15 AM
Evening, ladies! (and Depalma, whereever you are lurking)k

Whew, I am worn out. Another yard work job today. Mostly pulling weeds/grasses, hacked a hole in the rocky ground to plant a rhododendron under a big cedar tree :dizzy:, hauled buckets and buckets of dirt here and there while the owner did some transplanting. Maybe tomorrow, instead of doing strongman, I could ask if they have any weakman exercises, like powernapping for time, or "cheryl tries to lift her arms...at all". Yeesh...my arms and wrists feel like they've been run over. Hopefully, a few hours' sleep will cure them. :faint: No fridge lifting for me tonight. :lol3:

Shannon in ATL
07-18-2009, 11:36 AM
Cheryl - high five on the pull ups, empathetic 'youchie' on the dumbell to the head... :dizzy: Are you a professional landscaper?

Pat - I would be lost without my BB reminding me of appointments... Yesterday I thought I had a hair appointment, but it isn't until Wednesday next week. Without the BB I would have driven the 30 miles across town for no reason! :eek: Glad PT went well!

Alena - that is cool that your apppointment took care of the pain in your foot so well. I'm going to google the Grasston Technique...

No exercise for me today I don't think, five days in a row and thinking I need a break. Though as tomorrow might be tough on time I might throw in some cardio later. We have DSS this weekend and today is more loose, tomorrow involves a visit to granny (another 30 miles away, love Atlanta where 30 miles is 'local') then a return to his mom by 6 and daddy and Shannon trying to hit the new Harry Potter movie...not much time for exercise in there! We'll see...

Hi to Mel, Lydia (hope packing is going well!) and anyone else I've missed. :wave: Good weekend all!

07-18-2009, 11:38 AM
I agree with Mel (how's the toeie?) on renaming the thread ... I don't think it will be too long before Cheryl is carrying fridges LOL!

I had a nice workout last night. New exercises I tried: military barbell press (yeah, I know, hard to believe I haven't done it before) and I kinda liked it.
Another new exercise was "lawn mower". I am not terribly sore which is good but we shall see tomorrow.

Oh yeah, I forgot this: Sadly, I had to part with the rowing machine. I was constantly hitting my knees (I understand from the guys at the store that this is a common problem for many who use this particular model) but the worst problem was the thick straight handlebar. My hands simply went numb after 15 minutes and I had to stop. I was hoping to "get used to it" but it wasn't happening. The Concept2 has a nice (leaner) ergonomic handlebar ... but I really cannot justify spending $600+ more only because of a better handlebar. I love the Concept2 but it is also about 2 ft longer and it would be a problem (of course the financial issue is still a problem as well).
So, there we go, back to square one.

But, I bought a gift myself for my upcoming birthday (LOL) ... I got myself P90X! I really wanted it for a long time and I don't know yet how I am going to incorporate it into my routine but I will, somehow. So far, I watched only the first 2 DVDs (the first one is ABSOLUTELY insane ... they are doing nothing but push ups and pull ups for an entire HOUR. Oh, the lawn mower exercise is what I saw there, so I tried that.

More later... I have been online for 3 hours already, chatting on various forums and I am way behind .... and I drank a gallon of coffee. Have to channel the energy into something constructive now ... talk later.

Have a nice weekend, girls and boys!

P.S. Cheryl - what colour of rhodo? I so love them - if you saw them growing in the wild in Scotland, you would weep - they are spectacular.


07-18-2009, 01:37 PM
Alena, I think it's some shade of purple, if I'm remembering correctly.

Shannon, no, I'm not a professional. It's just something I do, yard work and odd jobs, to earn any extra cash that I can. I like the work, and it's like a bonus workout.

Ack! Speaking of workouts, I'd better get off here and get to the gym. I'm so tired this morning, but don't want to miss the strongman lesson, so I'd better get down there. I think they do it after the regular workout, but I'm not sure, so I don't want to be late.

07-18-2009, 02:20 PM
Grrr - I was back to hacking up crud this morning. I'm putting off cardio til this afternoon when hopefully the lungs have cleared up a little. Plus I'll get some lower body stuff in as DH has left for 5 days, and the strawberries are coming on faster than we can pick them. As is the spinach, and the beets and lettuce need thinning. I'll be a garden girl late this afternoon. I do have a BBQ at 2 that I need to put in an appearance at least, but I'll arrive with my bike on the rack and use the very nice bike trail near there.

Cheryl - have you been to Weyerhauser's rhody plantation? It's gorgeous in the spring. And the Port Townsend rhody festival in early May is a lot of fun as well - though some of those growers are just a little too obsessive.... :lol:

:wave: to everyone, have a great weekend!

07-18-2009, 10:29 PM
Hey ladies! :wave:

Pat, I have not been to either. I used to live up near Port Townsend, though, and there's a wooden boat festival held there every fall that I used to go to, back in my former life as a sailor. Now, I'm the one who stays home and watches the dogs so everybody else can go to the fest. (sigh) Have fun in the garden! My garden is pretty pitiful this year, mainly because my new Crossfit obsession has pushed gardening to the back burner, and I neglect it too much. Also, it's been hot and dry, too dry, and I'm not about having a huge water bill, just to keep the plants alive. (and I'm much too lazy to recycle enough water to keep the garden happy...I know! bad, but too true this year)

The CF Report:

Today I went in, and the Saturday Suck (the regular workout) was actually one I would have loved to do, dangit! It was the owners' son's 4th birthday, and he and I both love deadlifts and overhead lifts, so his birthday workout was cool:
Run 2005 meters (about a mile and a quarter, right?)
then 4 rounds of:
7 Deadlifts (extra credit: 315/ or men 225/women 155)
18 "Go Overhead" (that's what the 4 year old calls it...overhead any way you can) (extra credit: 95# log/ or men 95/women 65)

This workout was clearly brutal, and was crushing all comers. Typical times were 17 mins for the firebreathers, 20-25 for mere mortals. I asked my trainer if I could do this one next week, and he said yes. :carrot: I'll probably sweat off a few pounds in that one workout. :rofl:

Strongman Lesson:
Well, it ended up being just me doing the strongman today. My trainer and another guy were planning to do it, but they did the birthday workout instead. Another random guy off the internet was supposed to show up, but he didn't show. So, I got a private lesson in strongman lifting today, which was awesome!

I learned to lift the atlas stone, which is just a big round sphere of concrete. We used the platform, so I had to lift the stone off the floor, kind of roll it onto my lap, then roll the stone up to my upper chest, and put it on the platform. I did that 3 times, once with the 100# stone, then again with the 135# stone, then with the 135# stone, but on a higher platform. That was cool! It scratches up the inside of the forearms pretty good, though.

Next I used the 95# log, and put that overhead. I asked my trainer not to tell me how much it weighed, until after I'd lifted it, lol. I didn't want to psych myself out. After I did it, he said that some of the firebreather chicks at our gym couldn't get it overhead, so he said I did good, so I thought I was all that! ;)

Last thing I did was the tire, flipping the smaller of the ginormous tractor tires by myself. I failed the first couple tries, then got it flipped over once, but mostly, I got stuck when I got it to my waist level. You're supposed to kick it/knee it as you lift, to get it to keep moving, but I'm missing some technique, I think. I will have to practice that one some more, to get the hang of it.

Anyway, learning some strongman stuff was fun! My trainer says I can practice with him, on Mondays and Saturdays, because he is training up for a contest in September. Also, he said I can do some strongman lifts during the regular workouts, like using the fat bar (aka "axle") instead of a regular barbell for deadlifts, or lifting stones, that kind of thing. So, I'm excited and looking forward to learning more, and getting in shape to lift heavier. Maybe someday I can catch up with the likes of Kim and Mel!

07-19-2009, 10:44 AM
:wave: Checking in from Oxford. (Thanks for asking, Cheryl!) We are staying in one of my oldest friends' house whilst she's in the South of France. Also present are an Italian language student and two Spanish language students. The weather is so-so but I'm doing quite a lot of walking.

My friend is lovely but no good at cleaning. I picked up a saucepan and tipped most of the old, cold chip fat (fries?) down my trousers. They are now only fit for cleaning windows so I tried to buy another pair this morning. When I'm at the gymn I feel, and kid myself I look, like a semi-pro. After the trousers and shop mirrors experience I feel old, tired, fat and frumpy. How do they manage to sell any clothes at all?

See you properly next week.

07-19-2009, 02:10 PM
Birch, great to hear from you. The walking sounds nice! I'm thinking of taking a walk today with the dogs. They could use the exercise, and I need loosening up, as I'm still sore from Friday's lunge-fest.

There's a pic of me up on my gym's website today, lifting the stone. Yeah, another sweaty workout pic. :lol3:

07-19-2009, 11:17 PM
Hmmm, you do look a bit sweaty - and intense! Looking good though. :)

SB - I love Oxford, how fun you get to stay there for a bit. Bummer about your trousers though. Isn't it funny how we feel differently than we look in the mirror? I had the same experience myself recently - the "who is that old woman?" reality check. :) Ah well, she's an old woman in better shape than many of her peers, that's for sure!

It's been a garden and other chores weekend. Just now getting to sit down and do something semi-relaxing. I guess I can sit down to fold the laundry in a bit as well. :lol: Then I need to get ready for the morning. 5:30 is still not my preferred time to get up!

07-19-2009, 11:22 PM
Hi guys!

I was off weight lifting for a little over a week; I had dead tissue scarring from a cyst (nothing serious, think of it akin to a zit or acne) removed and since it was nearly between my shoulderblades, I couldn't do any upper weight lifting as long as I had the stitches in :(

Friday was the first time I got back into business! lol.

Question: I'm meeting with my trainer on tuesday to go over new plans for weight lifting... I've largely been sticking to the machines since I started back in mid-march, but have been slowly been doing more dumbbells for the arms, etc.

I'm getting interested in doing more free weights for an overall body workout... anyone wanna plug me their routines using free weights or offer suggestions? :)

Thanks and hope you guys had a great weekend!

~ tea

07-20-2009, 09:48 AM
There's a pic of me up on my gym's website today, lifting the stone. Yeah, another sweaty workout pic. :lol3:

Awesome job Cheryl!

07-20-2009, 10:44 AM
Great Pic Cheryl, thanks for sharing!

Shannon in ATL
07-20-2009, 12:20 PM
Cheryl - great pic! And wow!

Tea - I'm still slowly working more dumbbells into my routine, too, so I don't know that I'm the best resource, but I'm finding that I enjoy the dumbbell workouts on here, and am planning on trying some of the intermediate splits. I've did the circuit A & B from Workout 6 last week and could really feel it. stumptuous.com (http://www.stumptuous.com/category/training/workout_ideas)

Pat - I'm trying not to think about laundry... I didn't wash when the AC was out because it got so hot, and I've finally caught up DH's but haven't washed my own stuff yet... It is almost at the wash underwear or buy more point. :)

Birch - sorry about the shopping experience. I think fitting rooms are designed to make us all feel bad about ourselves... it is a wonder that clothes sell as well as they do... :( Glad you are having nice weather, though!

Pat - hope you are feeling better today!

No exercise for me this weekend, and I'm reasonably stiff this morning because of it. I'll get back in this afternoon when I get home. Probably a dumbbell circuit and some cardio.

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

07-20-2009, 12:25 PM
Birchie - sometimes I am surprised I buy any clothes at all!! My favourite store has the most atrocious mirrors - I really don't know which mirror to trust any more. I look 100x better in my mirror at home than at the store. One would think the stores would try to have mirror or the lighting set up in such a way that would be most flattering => more sales. I guess they don't care?

07-20-2009, 07:16 PM
Thanks, all, for taking the time to look at my first ever "strongman" picture! Hopefully, next year at this time, I will be all buff and ready to actually enter a competition. Right now, some of those lifts just seem impossible for me, but I'm the optimistic type, so I'll just keep working and hope I can get strong enough by next year.

Good news from the gym today: I think I got the weekend "clean the gym" job. If I get it for sure, then I get to trade: about 2-3 hours on the weekend of cleaning/disinfecting/tidying up the gym, and I won't have to pay for training. Woot! :carrot: That would be a help to me, financially, and I wouldn't have to worry about coming up with that extra money every month.

The CF Report:
Today's workout was another "girl" named WOD...
Run 400 meters
15 Overhead Squats (95# men/65# women)
5 Rounds for Time

I figured this would take me 25 mins or longer, just looking at other peoples' times on the white board, but I surprised myself today: 20:48! I used 25# for the overhead squats, since 65# is my 1 rep max right now...no way I could do that for 75 reps!

On the clothes shopping, I'm still in the "I can't believe I'm not in the plus sizes!" euphoric stage, so I pretty much love clothes shopping for the first time since, well, ever. I'm sure that changes once you've been a smaller size for a long enough time, but for now, I'm just happy to not be shaped like a pumpkin anymore, KWIM?

Tea, wish I could help you, but I don't have a routine. My trainer makes stuff up, and I do what he says to do every day. You might look in the New Rules of Lifting for Women book, as that has some set routines that you follow for so many weeks, and all told, has about 6 months worth of workouts laid out.

Shannon, yesterday was my rest day, and it was the worst day of the week, because I didn't get to do a workout, to work out all the stiffness and sore muscles. I was a hurtin' unit when I first arrived at the gym this morning, and it took me about 40 minutes to really get warmed up and loosened up, but then I felt much better, and even better than that after the workout...the running really helps when my legs are tight/sore.

07-20-2009, 07:50 PM
:wave: Gosh, nearly 3 pm here already and I feel like I'm just getting into my work, rather than just having 2 hours to go. Comes from having a 2.5 hour meeting at 10 am, and then getting my hair cut. :lol:

Dragged myself out at 5:30 and got to the gym for what PN lovingly calls "Day 1: Whole Body" which when you look at it, doesn't sound bad, but it is full of squats! And chin-ups and overhead lifts. arggghhh. I'm going to be sore tomorrow, esp as I'm using my PT exercises for warm-up, which, wouldn't you know, have lots of squats and hamstring exercises. Oh well, I'm still upright, and tomorrow is cardio so I can work some of the soreness out.

So here's what we do for Day 1:

1a - kettlebell (or DB) swing (squat down pick up the kb, come up swinging it overhead, repeat.
1b - lumberjack squat to a calf raise
1c - reverse push-up (i.e. lie under a bar and pull your chest up to it with a straight body. I have trouble with these, and usually add some regular push-ups as well)
2a - chin-ups (with assistance if necessary - it is!)
2b - vertical thrust - similar to the kettleball swing, but use two DBs to thrust overhead on the standing up part of the squat
2c - iron cross, same as 2b, but arms with DBs are held out to the side at shoulder height and brought in on the squat down portion.

You do 1a, 1b, 1c, as a set. Today was 4 sets of varying number of reps.

It is paying off, however, in that I bought smaller sized pants yesterday. :)

07-20-2009, 10:10 PM
Real quick post. I have to come up with some house listings to view while in Fairfax on Thursday...

Just wanted to comment real quick on the fitting room experience. Birch :hug: Even after losing as much weight as I have I still look awful in the fitting room mirrors, those lights cast shadows that pick up every cellulite dimple that you could possibly possess.

There is one exception. Talbots has some decent fitting room lighting. At least the one close to me. The lighting is pink. Makes us all look more youthful. :rofl: Anyone else notice this. :s:

Shannon, I assume you have AC now? Hope so.

Okay. Food was crap today. Just quick eating on the run. Nothing bad but not nearly enough protein. I'll probably look all puffy in the morning.

I'm currently covered in paint. I did the trim on the back of the house as well as the back door. It looks so beautiful. I keep walking outdoors to look at it. :lol: You know, this is the advantage of living in a small ranch. You/I can actually do these kinds of things, feel the satisfaction of a job well done, AND not have to pay someone else to do it for me, wait for them toget around to it and not do it as well as I would in the end. :lol: yep bit of a control freak here.

Today the back side, tomorrow the front.

Enjoy the evening everyone.

07-21-2009, 08:26 AM
Now I know why I buy so much at Talbots! Their economic woes are despite my help :lol:

Lydia, Have fun house hunting this week! How did the showings go?

I have been having a lot of problems with food since coming back from Ohio last week and eating my way across 1/3 of the country trying to stay awake to drive. One day horrible off track just makes it really hard to get back on. I Do fine until I get home after work. Time to change the routine again- I'm working on a continuing ed course for my certification, so maybe I'll need to go hide upstairs with my lap top instead of working downstairs. Go back to the old tricks.

Cross fit tonight!

Hope everyone is doing well.


07-21-2009, 11:50 AM
My usual Tuesday legs/core class this a.m. It started up with 8 jack knives, then a short run to the mat to do 8 push ups. Next round: 7 jack knives, 7 push ups, ... etc. until we were down to 1 jack knife and 1 push up. So that was 46 push ups total but Lydia, you would puke. The form suffered. I was somewhat miffed that she didn't give us any warm up beforehand.

Lydia, enjoy the house hunted. Pleeeeeeaaaaaaaaase post links to some houses you are intered in. Pretty pleeeeeeeeaaaaaaaaaase!!!!

Pat, I envy you both the truckload of salmon as well as the smaller pants.

Cheryl - Big WOOT your way!

Everybody else - Hi!!!

07-21-2009, 03:56 PM
Alena, that would be a tough one! WTG! :strong:

Just a flyby with the CF report today:

More strongman today, but this time everybody in the gym did it, which was fun! The board said, "Lift and Carry Heavy Stuff", lol. We picked up things, carried them the length of the gym and back:
Farmer's Walk (2 barbell type things with handles in the middle, so you carry one in each hand), I did 2 75 pounders first, rested, then did 2 100 pounders. I did not ask how much they weighed until after I'd carried them, thankfully! :faint:
Keg (with water in it for weight): 115#, then 155# later
Atlas Stone: 100# (at least this made loading them on the platform seem "easy")
Sandbag: 100#

I think that's all I carried today. It was fun watching everybody get into it, even the folks that aren't into the strongman thing normally.

Okay, I'm off to do a yardwork job. Oh, and I found out today that I definitely got the cleaning job at the gym...I start in August!

07-21-2009, 07:10 PM
Congrats on getting the job, Cheryl. I was hoping there is an emoticon with money but nope, there is none.

07-21-2009, 10:04 PM
:wave: Ah, Tuesdays are in some way worse than Mondays. Monday morning includes a 2+ hour directors' meeting at 10 am, but Tuesday nights include a City Council meeting at 6 or 7 pm, and going on til ??? In theory this is only 2x a month, but often it's 3 or 4. It's 3 this month, so I was there last week (til 10:30 - past my bedtime), I'll be there tonight, and again next Tuesday. Sigh.

Did a good sweaty cardio on the elliptical this morning, and tomorrow is a rest day (the best thing after a late Tuesday night :) )

Cheryl - Yay, for getting the job, and thus "free" training.

Okay, it's 5 pm, and tonight's meeting starts at 6. I'm off to hunt and gather for food and at least see the outdoors for a little bit.

07-22-2009, 07:35 AM
Yeesh, I'm tired! Work has just seemed to explode. House is a toxic heap, kitten is crawling all over whenever I sit at the computer.

Cardio done. chest and shoulders at lunch.

Cross fit last night was not horribly grueling:

3X3 power cleans to squats

5 power cleans
10 pushups
15 walking lunges with 10 pound plate held over head.


food was...better.
aiming for great today :)


07-22-2009, 03:39 PM
Mel, glad you're still enjoying the CF!

Alena and Pat, thanks! I'm happy about being able to trade the cleaning job for my training...that will make the monthly finances a little easier, for sure.

The CF Report:

Today they were doing a metcon. Actually, I forgot to write it down, but it was something like:
Run 400 meters
30 Tire Jumps
20 Pull-ups
3 Rounds

I think that's what it was. I have been wanting to do the little man's 4th birthday workout, so I asked my trainer if could make it up today, and he agreed. So, here's what I did today, instead:
Run 2005 meters (about 1-1/4 miles)
then 4 Round of:
7 Deadlifts (155 for women)
18 Overhead (any way, 65 for women)

My time was 23:45, which I was quite happy with. I used 135 for the deadlifts, and 55 pounds for the overheads, and used a push press for all overhead reps. I felt like I ran well on the run, but I forgot to ask what my time was for just the run portion. Anyway, a slightly longer than normal run (for a CF workout, anyway), plus deadlifts and overhead, those are my favorite lifts, so I was in heaven, even though it was a good buttkicking workout. :faint:

Shannon in ATL
07-22-2009, 08:33 PM
Hi guys! I feel totally behind on this thread! :)

Good exercise week so far -
Monday: dumbell swing/squat+press/hanging pullup circuit (6 sets of 10 in 22 mins, 15 pound dumbells for everything except the last two rounds of squat+press when I switched to 12 pounds), 10 mins of ab work + 40 minutes on the elliptical
Tuesday: 30 mins of kickboxing, 45 minutes on the treadmill, 20 minutes of misc warmup, stretching and wandering :)
Today: dumbell snatch/clean+press/burpee circuit (4 sets of 10 in 20 mins, 15 pounds for everything, 2 minutes better than this circuit with four sets last week), 10 mins of ab on the weider + cut my grass

Woo hoo!

Lydia - I do have AC now, finally. And didn't have to kill anyone to get it, though it was pretty close for a while. :)

Cheryl - congrats on the job!

:wave: to everyone else! Have a good evening!

07-23-2009, 02:03 AM
Thanks, Shannon. :) A WTG your way...I was reading and thinking six rounds is good for that time frame with those exercises...you are working hard! Congrats on the 2 minute record, too!

07-23-2009, 04:52 PM
Hey peeps,

The CF Report:

Focus/skills/recovery day today. The white board assignment was to spend 20 mins practicing both L-sits and hollow rocks, so I did that. Got my first L-sit ever, and got it up to 5-6 seconds, something like that.

I also tried to work on my handstand kick-up. Not much luck there. I just can't seem to get myself up on the wall. I'm thinking I should try to see if I can do a cartwheel out on the nice soft lawn. Maybe if I can still do that, it will get me over being afraid to go from standing to a handstand kick-up...I need more momentum to get my legs up there!

I practiced pull-ups, and that went well. I used the pink band some, too, and I think I'd be able to use that for the high rep workouts from now on, instead of the bigger blue band.

Last, one of the trainers was working on squat cleans, which I'd never done, so I joined her for that. It was tricky and a bit intimidating, trying to drop down into a deep squat to get under the bar, but I had a few good ones in there before I got too tired, and got 75# a bunch of times. The power clean seems so much easier than that full squat clean. :faint: I have been practicing front squats in my warm-up, though, about once a week, and I think that helped immensely today. I will keep that up, and maybe put the squat cleans in there, as well. Next mission on the olympic lifts list: full squat snatch, since I've never done that one, either (we always do power cleans and snatches in our workouts). The oly lifts are fun, but challenging for me, because of the speed required. Usually my feet want to go all over the place on the "jump and land" portion (like jumping from standing down into the squat), but today, they just did what they were supposed to do! :carrot:

07-23-2009, 05:14 PM
Cheryl, have you ever looked back and realized how far you've come? I think you're doing amazing thinigs!

Ha - I finally found a photo of the dang machine I've been trying to use to do lumberjack squats, rows and presses. It sort of works for the squats, does okay for the rows, but doesn't go high enough for the presses.


The bar is not stationary, but fixed under the seat and pivots, but as you can see it won't go too high. Still looking for a better solution.

But this morning was UBWO and I'm happy to report that I was able to up the weight on several exercises, and lower the amount of assistance for pull-ups. I still need a lot of assistance, but I'll take what I can get. :) Had trouble holding up my arms to curl my hair after my shower, so I proclaimed it a good workout.

Shannon in ATL
07-23-2009, 05:56 PM
Good afternoon!

Cardio day today, and I actually got up in time to hit the treadmill before work. It felt good to come in today with 3.5 miles in already! :)

Cheryl - handstands are hard... I've been working on one during my yoga for months and haven't made it. I think it was Mel who suggested I walk up the wall and that gets me a little closer. :) And, I can't do cartwheels either. High five on the squat cleans!

Pat - I can't even clearly vision how to use that machine! ;)

:wave: to everyone else!

07-23-2009, 07:22 PM
Pat - I can't even clearly vision how to use that machine!

Shannon - I've never seen anyone using it, so I have no idea either how it's "supposed" to be used. :lol: I just use that bar that sticks out the front.....

Shannon in ATL
07-23-2009, 07:28 PM
Pat - :rofl: I would probably do the same thing! :) It does look cool!

ETA: - Mel, I love opening this thread up to your pretty kitty every time, by the way! Gives me a little smiley moment every time!

07-23-2009, 09:18 PM
Here's how to use the Incline lever row or Chest Supported Row


07-23-2009, 10:01 PM
Pat- I've tried to use that machine and am just not tall enough to do rows on it. If I remember correctly, you are about the same height (haha) as I am. Is it really doable for you? I found a simple t bar row MUCH more comfortable. If your gym doesn't have one, you can take a bar and wedge it into a corner with a towel to protect the walls, hang a plate on the end not against the wall, use a low cable row v grip handle (rest the bar in the V, and voila! a t bar row. also works for lumberjack squats and push presses- one or two hands.

Cheryl- You really have come a long way! The oly lifts are hard because of the timing. And if you lose form, the whole thing falls apart!

Brutal CF workout tonight- only brutal for me because it hit all my lower back tendons and I may not be able to move tomorrow. And I detest the knees to elbows! I made ab straps out of the big bands and spent so much time trying to get in and out of them that my time was s.l.o.w....

later edit- ok couple of posts since I started typing! Pat, now I see how you can use it for rows! lol, you're supposed to draped yourself over the thing and grab the handles. I can't reach the handles!


07-23-2009, 10:06 PM
And here's a video of the old school way to make a t bar row. He's using a heavy dumbbell to anchor the bar, but that restricts range of motion for other exercises. I've never had a bar flip with up to two 45 pound plates on it.


07-24-2009, 01:27 PM
I think we have that machine but I guess I will pass on both versions (the gym as well as the old-school one). The former, because I am sure everybody would laugh at me and the latter because I am sure I cause myself (if not the wall) a serious injury.

Zumba last night and my foot is doing quite good, only minor discomfort. Yipee! Gym tonight - I have a feeling I have been neglecting my chest somewhat. The last issue of Oxygen had a nice article on chest exercises so I will do those and whatever else I can fit in - probably bi's and tri's.

Oh, and I just HAVE to mention this although I know we aren't supposed to trash celebs (Mel, you're a moderator, so close don't read any further please LOL). The last issue of the In Style mag has Michelle Pfeiffer on the cover - she is her usual lovely self except that I almost fainted when I saw her stick size arms. There is no muscle definition and they just look very unnaturally thin - please take a look at it somewhere and let me know what you think. She is wearing a blue sleeveless dress with several strings of beads on her neck.

Edited to add - I found the picture, (http://www.instyle.com/instyle/package/general/photos/0,,20278123_20286597_20636872,00.html) but they covered it by the beads.

Shannon in ATL
07-24-2009, 03:54 PM
Good afternoon!

I got up this morning and exercised again. Woo hoo! Today was the dumbell circuit a agan (swing/squat+press/hanging pullup). I did six rounds with 10 reps per exercise per set in 20:14 minutes this time v. 21:48 last time. I did have to drop down from 15 pounds to 12 for the squat + for five reps in the 4th round, 2 in the 5th & then all of the 6th. Didn't lose my form though! :) Did ab exercises, 5 mins on the stationary bike, 20 minutes on the elliptical. And once again will have free time in the afternoon. I'm liking that feeling!

Alena - I saw that pic, her arms did look really thin. I've seen them look better in the past, so that caught my eye as well.

Mel - I hate the knees to elbows, too. Hope you back is okay tomorrow!

Depalma - thanks for the video link! Makes more sense now!

Good day, and good weekend, everyone!

07-24-2009, 04:12 PM
Depalma, thanks, it makes sense now.

Pat- I've tried to use that machine and am just not tall enough to do rows on it. If I remember correctly, you are about the same height (haha) as I am. Is it really doable for you? I found a simple t bar row MUCH more comfortable. If your gym doesn't have one, you can take a bar and wedge it into a corner with a towel to protect the walls, hang a plate on the end not against the wall, use a low cable row v grip handle (rest the bar in the V, and voila! a t bar row. also works for lumberjack squats and push presses- one or two hands.

Mel, I am barely 5'4" and my arms are short, so I don't think it would work for me as shown in the video. But I back up to the bar sticking out fhe front and do rows from there. I have no room for the long bar - which is what was given to us to do - due to the plethora of machines in our gym, many of which no one uses, and I can't figure out what they're for anyway. :) And I can't lift the only bars there are left, as they've gone completely to the Olympic style ones with the built-in plates... Oh well, our routine changes next week, and the lumberjack stuff will likely be rotated out.

I'm still sore from yesterdays UBWO, and did a so-so LBWO this morning. Mostly my PT exercises, which are at the moment focused on my right knee and hamstrings. Did a fair number of squats though, trying to work on form, i.e. keeping my knees in line rather than letting them "cave in."

Weekend has only cardio and maybe some bike riding. :) Have a good one everyone.

07-25-2009, 01:44 AM
Hey peeps, just getting home from work, and ready for bed, but wanted to check in. Thanks! I don't often stop to think how far I've come, but that helps.

Today, guess what the workout was? Handstand push-ups! My shoulders were still trashed from yesterday's handstand attempts and pull-ups practice. I got a spotter to help me get into a couple of handstands today, but I was so sore and weak, I couldn't get tight or press it all the way out, so I just did DB strict overhead presses instead, during the workout. My trainer and I think too much alike, because about the time I put something into my warm-up, he puts it in the workout either the same day or within a few days. I should just wait for it to come up, so I'm not having days like today! Nah, that will never happen. I like practicing skills in my warm-up, and mixing it up for fun. I'm thinking of doing barbell snatches, and sumo deadlift high pulls, in my warm-up tomorrow, since it's been a while for either of those.

Pat, funny about that machine. They had one at the Y, and it was months before somebody finally used it, so I could tell what it was for.

The little strongman log for the boy is coming along. It's looking good so far, and weighs in between 5-6 lbs, which is nice and light. Tomorrow I will glue it all together and sand it, then it will be ready for some pre-paintjob testing. (you know, load it up, hold it overhead, throw it on the ground a few dozen times) :lol3: Can't paint it till I see if it will stand up to CF-kid abuse!

07-25-2009, 09:31 AM
Cheryl, you have definitely drank the kool-aide :rofl:

We did Fran yesterday evening at CF. My first time with Fran :)
21 front squat to overhead press, 21 pullups

I think. I had a decent time and am actually muscle sore for a change from CF.

I was planning on lifting this morning, but I lifted or CF'ed 5 days last week and did cardio 4 days, and feel beat. I'm going to settle for some ss cardio while watching the real athletes of the Tour de France attack Mt. Ventout. Then I'll attack some of the garden jungle.

Pat- leave that "barely" 5'4" out of there! You are an inch taller than I am! Very...inventive...with the supported row machine :rofl:

I looked at the Michelle Pfeiffer pic and was amazed. She used to look a lot healthier and fitter. Sad. DS, who is almost 19, told me last year that he was listening to girls at school brag about how thin their arms were and that they had NO muscle and were working on even less. Less than none? Even sadder. Even he knew how sad that was and also found it unattractive.

My food problems have settled back down for a while. Nothing like finding my favorite clothes too tight to bring me back to reality!

Have a good one,


07-25-2009, 11:54 AM
I saw the movie, "Australia" recently. Nicole Kidman is sporting the same look. Just makes me want to rush them to a hospital for some therapy and an IV drip, till they're strong enough to eat real food. :(

I think today is strongman practice, I'm not sure. I'll just go in and see what my trainer says. Mostly, I'd like to go back to sleep for about 6 more hours. ;)

07-25-2009, 12:10 PM
And here's a video of the old school way to make a t bar row. He's using a heavy dumbbell to anchor the bar, but that restricts range of motion for other exercises. I've never had a bar flip with up to two 45 pound plates on it.


I do those. We call them landmine rows. The end that is being held down by dumbbells in the video is placed into this thing that looks like a baseball base with a short pipe to slide the end of the bar into, if that makes any sense.

ETA: Thought some of you all would get a kick out of this.


Kelly is my trainer and she and Kravitz put this together. Fun, fun, fun! I think it is a few years old.

07-25-2009, 07:50 PM
Ola, everybody!

Midwife, I cannot get past the initial page - when I click on any of the links, it wants me to register. (not gonna happen). :-)

My first day of P90X. I did a different DVD then I was supposed because I have to write down all the exercises from the proper # 1 and print out a sheet to keep track of what I can (or cannot) do.
I felt really tired afterwards and I dragged myself around the mall in the afternoon (where I had to go to return some stuff - my last day of being able to get full refund, otherwise I would only get credit) and I got a headache. Not sure if it is related or I am just not having a good day no matter what. More rain and clouds here, woohoo!

I am really not sure how long I can survive on 1 serving of carbs a day.

07-25-2009, 08:02 PM
Hey peeps! :wave:

Midwife, how is the training going?

Mel, forgot to say, that Fran is tougher than she looks. We always do Fran with some running added each round. It's actually good, because then, when we just do it prescribed, it doesn't seem so hard. What was your time? I think I'm getting close to being able to do the 65# thrusters, but not sure if I'm there yet. I'll find out this week, as we're doing a challenge workout with thrusters, so I'm going to test it and see if I can do the 65# yet. I think last time I did 55#, so I'm getting there, little by little!

Today was strongman practice again, and I was happy for it, since today's regular WOD was another birthday metcon from heck: 46 of everything: overhead squats, tire jumps, can't remember it all, but I think it ended with wallball, pull-ups, then burpees. Yeesh! Luckily, I didn't have to do that one, and got to play with the strongman toys instead!

Today I played with the stones again, and tried the fat barbell (aka axle?) for some cleans and deadlifts. Also played with the fat handled dumbbells, but they were too heavy for me to go overhead with today. After the regular WOD was done and the trainers were freed up, we all went over and did some arm-over-arm truck pulling at the competition site. Actually, the girls pulled a car today, as it was closest in weight to the truck they'll be using in the competition next weekend. I pulled it all the way this time. :carrot:

ETA: Alena, why only 1 serving of carbs a day? You mean all carbs, like veggie carbs too, or just the starchy bits?

07-25-2009, 08:29 PM
I am really not sure how long I can survive on 1 serving of carbs a day.

Alena, why only 1 serving of carbs a day? You mean all carbs, like veggie carbs too, or just the starchy bits?

Alena, I agree it's hard. I'm assuming that you mean what most people mean by carbs, and not the veggie ones. :) This Precision Nutrition program I'm doing wants to you eat carb dense foods (i.e. Quinoa, amaranth, sprouted grain breads, potatoes, yams, acorn squash, oats, sprouted grain pasta, cereals, and similar foods) only in the 3 hours following a workout. Then they say"Outside of this time, having a 1/4 cup of a sweet potato or wild rice, or some beans in a salad for dinner isn't going to be a huge carb load for the body to deal with. " And that if this helps you keep you in compliance with the food plan in general, go ahead and have the little bit. I find that it does help me, and that even 1/4 cup of brown rice along with a meal of lots of veggies and meat/fish will satisfy my carb cravings. They have gotten less for me most of the time. I've been working out in the mornings these past 2 months, so my breakfast on those days is my carb meal. Lunch without carbs is seldom a problem, nor are snacks. At dinner, I tend to add in the small serving. Tonight for instance, we'll have leftover salmon with some sort of low cal sauce, and I'll have 1/2 serving of ww pasta with it, and a salad and some cauliflower.... But this is just my plan. Are you cutting back on carbs for a specific plan? With all the changes I've made on this program, I am losing - slowly. :)

07-25-2009, 11:40 PM
Cheryl- I did the Mel mod: 55 pounds. 7:47. Not horrible, but not the best. I used the one inch purple band for all the pull up sets and did a 1K slow row before the workout.

This morning I did 65 minute of treadmill inclines at a slow run while watching the last brutal climb of Le Tour. I just lost track of time. I was tired and HUNGRY all day, but pleased that I could do that much running.

Tomorrow is REST day (aka shopping, laundry, cleaning, and getting ready for next week...).


07-26-2009, 09:14 AM
I'm just popping in for a quick:wave: It seems like it's been too long since I've been here.

I don't know know where the time goes! July has flown by with it's crappy weather and too much eating! I have been struggling with food...too many get togethers and I've been really hungry some days.

Today there's a brunch involving bagels, cream cheese and who knows what else but I'll see what I can do to limit the damage.

Here's an interesting thing that I've noticed (or maybe it's just in my mind). When I weighed a fair bit more, I don't remember getting really crazy hungry. Maybe I just never let myself get that way but now I find that if I get too hungry (my own fault usually) I can go a little nuts. It's like I can't focus on anything until I eat something. If I'm good and have it available, anything will help like an apple of an All Bran Bar but if not, I get so hungry I will eat anything. This is where bad things happen! The lesson? Don't wait until you're that hungry to eat!!

I've got to run but I hope to be back later to read all the posts I've missed and catch up with everyone.

07-26-2009, 03:12 PM
Mel, I was looking in my book, and actually have yet to do Fran without the running, lol! I'm pretty sure you smoked my time, though, which is probably in the ten or eleven minute range, without the running. If it comes up just rx'd, I'll have to report my time. I'm just starting to be able to use the 1" band, and am planning to try it for the next hi-rep pull-ups WOD we do. I'll be glad when my grip and shoulders catch up, so I can do pull-ups without the band at all, for the workouts. I hate the band, hate it! ;)

Elisa, great to hear from you! :hug: Sorry to hear that the food is getting to you. Can you stash away some healthy snacks, like the bran bars, in strategic locations, so you always have one available for emergency snack attacks?

Rest day today for me, too. Like Mel's rest day, that means catching up on everything that didn't get done during the week: errands, yard work, try to salvage the garden beds, etc, etc. I remember when I used to get everything done during the week, and I could actually relax on the weekends. What happened to that Cheryl? :?:

07-27-2009, 01:15 AM
Fran is tougher than she looks.

Thanks Cheryl!! I just love quoting you when you say such nice things.

I should prove it and get my bad self back into this forum. Ah, maybe when Lydia moves and smacks me around the beltway a few times!!

07-27-2009, 01:36 AM
:wave: Hi Fran! We miss you around here.

07-27-2009, 08:37 AM
Hi Fran! Lydia must still be stuck on the beltway!

I did a much longer treadmill run than planned on Saturday. Felt good that I could actually do it!

Cardio done, food packed, legs at lunch. My life in a nutshell :rofl:

07-27-2009, 10:09 AM
Pat and Cheryl,
to answer your question re 1 serving of carbs a day - I am loosely following the P90X eating plan. By carbs, they mean the "traditional" carbs (a medium sized whole wheat bagel, a pita, whole wheat pasta, 2 slices of bread, ..... I was going to copy here the entire list but I forgot it at home). His veggies include 'string beans' so I assume that means the green or yellow beans.
I am not quite sure where legumes stand (such as chickpeas, lentils, beans, etc.) I find the lists somewhat lacking (i.e. they are short).
In addition to that, 1 serving of fruit is allowed per day.

But, according to his diet, I am also supposed to have a protein bar a day (and 1 protein drink) so that's a lot of artificial sweetener ... I am sure this is to promote the sales of the P90X protein powder and all their other supplements.
It's interesting that phase I. allows only certain fruits and phase II.allows somewhat different fruits (e.g. cherries are excluded in PI but included in PII.)
I am not going to stick to it that religiously - for example, right now, cherries are in season so I am going to have them now rather than having to pay astronomical prices for them later on.

I do realize the restriction of carbs will do me good. I am allowed some so it is not like I am cutting them out of my diet completely. Because I wouldn't have a problem eating nothing but carbs all day long if I could. So some discipline will do me good. If I am dying for something sweet I can a square of dark chocolate or something. And like you said, Pat, a small serving of additional carbs at dinner will help if I am getting desperate. I have to add that I am supposed to regulate this myself - if I feel like I have no energy for the workouts I am allowed to add more carbs.

Yesterday was Chest & Back day (I will have to go to the fitness store for a heavier band ... they convinced me that "Heavy" will be enough so that I don't poop myself out too soon. Hah!!! I could have gone for much longer with the "heavy" (I am talking about pulling the band in place of actual pull ups and chin ups). So I will get the "Very Heavy" and if I get too tired I can switch to the heavy. Also, I did all the push ups on my knees as I wasn't sure how long I would last (the entire hour is nothing but push ups and pull ups with aonly a few exercises with dumbbells thrown in) .... because, that was ... holy crap, I just added them all up .... 158 push ups! (lousy ones, I admit).
Next time, I think I will try a few real ones and then I will go back to the knees when I lose steam.

Plyometrics this morning but I wimped out after 30 minutes as I have my boot camp tomorrow morning and I will need my legs to function. :D

Elisa, we are having nothing but dark skies and tons of rain - several really heavy downpours on the weekend - I wouldn't complain if a section of my eavestrough didn't collapse and the water was pouring straight to the base of the house ... I found out after the heaviest downpour :(

07-27-2009, 10:45 AM
Tomato, the first time I clicked the link I thought I had to register too and thought "no way." But then I clicked a few days later and could see the article without registering, so maybe there was a cookie or something that let me see it the 2nd time?

Cheryl, thanks for asking about my training. It is going well but I am angsting about the money again (it's getting harder to write the check each month). Plus the hours are a little restrictive and I feel like I might be ready to fly the nest, you know? I think I have the basic knowledge + some fabulous resources (you all included!) and could put together some complete programs and mix things up. I used to be terrified at the thought but now I am excited. I'm going to go check out some gyms today and see what is out there.

Have a good week all!! :wave:

Shannon in ATL
07-27-2009, 05:40 PM
Hi everyone!

Busy day here again, and I have been crazy starving all day long... I got up and exercised before work again, maybe that is it. I did the DB snatch/DB clean + press/DB burpee circuit (10 reps, 4 rounds + 1 extra set of snatch in 20:27, 15 pounds for everything), 10 mins of ab work, 30 mins elliptical. I have been snacking all day! I started out the morning with a good serving of protein and had nicely balanced snacks, so I don't get it.

Cheryl - cute idea making a strongman log for the boy! :) And I remember when I used to get everything done during the week, too... the difference this weekend was that I had things to do that I still didn't get done on Sunday, so I'm back to trying to get them in this week! :eek: at least I put clean sheets on the bed!

Alena - I would have a hard time with limiting carbs, too....

Hey Fran & Elisa! Elisa - definitely hear you on the don't wait to eat until you are starving! That has been me all day today!

Midwife - I'm sure you could put together a great program! :)

:wave: to everyone else!

Good day all!

07-27-2009, 05:57 PM
Midwife, I'm sure you'd be able to write a great program for yourself. I love the CF gym, but couldn't afford it. I'm only still there because they refused to let me quit, lol! It's like that Hotel California song, you can check out, but you can never leave...bwahaha! ;) Okay, sorry, still delirious from my workout...I hope you figure out something awesome for the next phase of your training, whether it's another gym or kicking your own butt at home!

Fran, :rofl:! You are a tough one, that's for sure! Are you still doing the BFL?

Alena, okay, that makes sense, then. I gave up the breads and such when I figured out they were the culprits behind the chronic headaches/neck pain I used to live with. That makes it much easier to pass it by, because if I have some, I pay for it the whole next day. Instant willpower! :lol3:

The CF Report:

Today's WOD was our first "challenge" workout that we're doing, along with 2 other local CF affiliates...we're each making up a workout, then all 3 gyms do the same workout, we compare times and fight for bragging rights. It's supposed to bring us closer together, but I'm pretty sure it's just going to kill us. Today was our gym's pick for the WOD, and it was the suckiest suckfest ever: thrusters, burpees, then instead of just jumping on the burpee and clapping your hands overhead, you have to jump to the pull-up bar and do a KTE (knees to elbows).

The reps were descending on the thrusters, ascending on the burpee KTEs:
10 thrusters and 1 burpee KTE
9 thrusters and 2 burpee KTE
etc till you get to 1 thruster and 10 burpee KTEs, for a total of 55 reps of each.

My time was 32:22. I used 60# for the barbell thrusters (which was a bit heavy, in reality, but I did it!), did real "on my toes, chest to floor" push-ups for every single burpee, jumped to the pull-up bar without using a box to step on (first time doing that), and actually got ONE real KTE in there somewhere, my first one ever. My leg was cramping bad on the burpees, or it was a butt-cramp or something, but shooting pain down my leg from the hip to ankle, from about round 2 on. I did not cry during the workout, but as soon as it was over, I just had a little breakdown, I was so hot and tired and my leg hurt, so I went for a walk in the shade, drank my water, and cried like a frickin' baby for a few minutes, till my leg loosened up a bit. Gotta love the CF workouts...at least I didn't puke, was all I could think afterward!

07-27-2009, 06:48 PM
Gotta love the CF workouts...at least I didn't puke, was all I could think afterward!

Nuts, you are nuts woman! :rofl: So glad you've found something you like - so long as it doesn't kill or maim you!

We started a new 4 week routine today. The lower body we had today looked really good - I figured I could knock it out well.

Explosive DB/KB swing 4x 8-10
Sumo Deadlift, 4 x 5
Swissball hip bridge into curl 4xamrap
Single-leg Romanian deadlift 3-9
Donkey kickback (using cable station) 3x12

Arghhh, I was jelly when I left, and quite sweaty besides! The hip bridge I've been doing for physical therapy, so I could do quite a few reps, even though the PT doesn't include the curl part.

ANd now we have 4 weight workouts a week, plus 2 cardio and Sundays to rest. :) But this weekend's measurements were down in all the right places: chest/waist/hip so I was very happy. Weight was down another 2 lbs as well.

I do pretty well avoiding bread/pasta most of the time. Being able to have it after a workout helps - it's not gone entirely. I also have about 1/2 serving of whole wheat pasta once or twice a week - usually the Barilla stuff that's higher in protein. I need to let go of my concept of what a meal should consist of.

My riding lawnmower is fixed. Turned out to be a blown head gasket, to the tune of $175, much better than the new engine he was talking about on Friday (which would have been $600) Hopefully my neighbor can pick it up in the next day or so (he has a trailer - we don't) as the push gas mower decided 1/3 of the way through mowing yesterday that it wasn't going to work. It would start and run a couple of minutes, then quit. Grrrr. DH is looking at that today.

07-28-2009, 08:35 AM
Sounds like everyone is happily back on track and doing great!

Pat-: This quote from you has been the entire basis of my weight loss and maintenance:

I need to let go of my concept of what a meal should consist of.

I did stationary bike cardio this morning- not a taxing workout, but I'm headed to cross fit tonight and have discovered I can't sustain HIIT and cross fit several times a week simultaneously.

Lydia- Any joy in Fairfax?


07-28-2009, 10:43 AM
I arrived to my bootcamp class right on time (I usually try to be early to give my old bones some additional time to warm up and get moving) to find out the instructor was not there and the other dude who usually takes the class with me didn't show up either.
OK, I was not going to waste a perfectly fine morning (when I already kicked myself outta bed at 5:45 am) and started without the instructor, thinking I will do some general stuff and maybe go upstairs to say hello to the Gravitron. I had already done my workup, weighted lunges across the gym 3times, some squats and was doing a bridge on the ball and doing some shoulder exercises with the weights when the instructor showed up. She was very apologetic saying the neighbour blocked her car or something. She seemed to rather suprised when she heard the list of what I had already done. Like, was I supposed to pick my nose there or what?!?
So the rest of the class she barking commands at me and I worked out. It was quite intense but good. It was actually much nicer than doing P90X at home as after all those downpours it is getting quite humid and of course the gym as the A/C going.

Shannon, I honestly don't understand how anybody can live in Atlanta. I personally think Arizona (hi midwife!) must be awful (heat wise) but the humidity in Atlanta would kill me.

07-28-2009, 05:19 PM
Pat, the new program looks killer! :strong: Congrats on the great results so far!

Strongman stones were my workout today. I got the 155# off the floor, which I honestly didn't expect (since the 135 feels so heavy right now), then it rolled right out of my grip. Oh well, another day, but I was still happy about getting it off the floor. If I can do it once, that means I can do it again later. Just have to work on my grip, because I was having the same trouble with the stones rolling out, every lift. :kickcan:

Might take a bike ride later on, when it cools off a bit. We're having all upper 90s this week, which is a scorcher for us.

Shannon in ATL
07-28-2009, 05:46 PM
Alena - I've gotten used to the humidity after 37 years here... Though I fondly remember my summer in school in France... no humidity, or very little, mid 70 most days. I stepped off the plane at Hartsfield upon my return and almost immediately started to sweat...

Cheryl - Good job on lifting the 155#! I can't imagine how hard it must be to hold on to one of those stones...

Mel - I would imagine HIIT & Crossfit would probably wear out anyone... Even superwomen like you! :)

Pat - the new workout sounds cool! I have to look up the swiss ball hip bridge to curl, can't picture it but like the sound of it. Glad your lawnmower wasn't $600!

Today was cardio, got in two miles on the treadmill. Wasn't feeling motivated when I got up, so organized in the garage for a few minutes first. Finally made myself get on the treadmill. I have remembered how much more I like running when I am outside, so have to find out when the park opens... It says 'daylight - 10:30' on the sign...

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

07-28-2009, 06:10 PM
Shannon - here it is. My PT had me doing just the bridge part already, so I found it pretty easy. I use a small red ball.....


This is the one that I'm trying to figure out how to do without completely trashing my knees. :)


07-28-2009, 06:16 PM
Gosh I'm so behind: Let's see, just got back from Fairfax, didn't find a house I want to call home yet, half of my house packed from showing it to a prospective buyer and from updating my kitchen. Cabinets and countertops just installed and they look beautiful, I'm painted the trim on the back of the house and now I'm working on the front. Hoping to get the front door done this evening. No workout today but yesterday's leg workout left me feeling almost crippled. That's expected though, my workouts this month have been more miss than hit due to the craziness here. Fortunately, my weight is in check. Quite a feat when you realize I haven't had a kitchen in a month and spent a week in a hotel without a refrigerator. I'm the only one at the Hyatt who chose an egg white omlette without oil and cheese over the waffles, pancakes, cheese filled crepes and pastries. :rolleyes: I just couldn't be a hypocrite and eat those things after my cameo appearances an hour earlier in the fitness room each morning. :lol:

Oh wow. Fairfax was a really nice place. We went downtown where DH will be working. Very cute. Then we drove out to Fair Lakes. A lot of commercial type places, very new. Began looking for suburbs close to Fairfax proper and found some interesting places. In addition to being pricey, I need a place with SIDEWALKS. DS2 has discovered independence on his bike and would be shut down if he could just hop on and ride down the block. So, the search continues.

Fran, it is good to see you post. I know what busy is...hopefully things will slow down to it's usually low roar for both of us soon. :hug:

Hoping to catch up with everyone else's posts this evening. :rolleyes:

07-28-2009, 08:35 PM
Alena - I've gotten used to the humidity after 37 years here...

Shannon -
What the heck are you talking about? What 37 years? You don't look a day older than 25!

Lydia -
Nice to see you are alive. We miss you!

Everybody else: :wave: I just quickly poked my nose in and have to run to a hardware store.


07-29-2009, 02:06 PM
Ab Ripper this morning. It's only 16 minutes long but it's pretty tough. I thought I would do it twice. I was good only for 1.5 though. But I sweated like crazy!!! Well the humidity is not helping.
Otherwise, I can say that I am sore all over.

Last night, I had to run to a hardware store and then to the grocery store (I hate when I forget something when doing my big grocery run and have to go back for a tub of yogurt or something like that) and it was getting really late, I had to get gas and I knew it would be at least another 20 minutes before I get home and I got really hungry. So I stopped at McD's to have the Mediterranian salad with grilled chicken boob on top. In front of me was a family with two kids, the older maybe 12 yrs old, the younger probably 10. The kids including the parents were on their way to reinforce the stats about the obesity problem in N. America (it's not much better here than in the States). And of course, what did they all have - the biggest buckets of some ice cream or McFlurry (i never buy that stuff so I don't even know what the official name is) with ladles of chocolatey or fruity syrup on top. Knowing that 1/2 cup of ice cream can easily amount to 200 calories (even worse if Haagen Dazs) my rough estimate was that each of them polished off at least 700 calories (the syrup included).

Shannon in ATL
07-29-2009, 02:27 PM
Shannon -
What the heck are you talking about? What 37 years? You don't look a day older than 25!

Thanks Alena! :o Though, if you could see the lines on my face in those pics the 37 might seem more realistic... and I see the same kind of things when I go to McDonald's, or just downstairs at work, all the time. What is the Mediterranean salad? We don't have that one here...

Lydia - good job on the meal choice at the hotel! :) I have a hard time picking terrible for me foods right after a workout, too. Sounds like you guys are moving right along, good luck on the house hunt!

Pat - thanks for that link!

Got up and exercised again today - did my dumbbell circuit a this time (swing/squat + press/hanging pullup). Made what I think is progress - did 6 circuits of 15 swing/10 squat+press/10 pullups in 20:38, and this time was able to use the 15 lb DB for everything. Could really illustrate the 'failure' point by the end - there was no more lifting that dumbbell for me... followed it up with a 500 meter sprint on the treadmill, then 20 mins of SS cardio on the elliptical, about 1.5 miles I think? I'm liking the getting up and exercising before work thing, makes me feel pretty good.... though, went straight from there to the DOL office, where I spent three hours waiting on a report from an unemployment claim I'm fighting. Lost some of that good feeling after that! :)

Good day everyone!

07-29-2009, 04:31 PM
The Mediterranean salad consists of romaine lettuce mixed with some iceberg (I would prefer they used romaine only), sliced cucumbers, cherry tomatoes, a few black olives and some feta cheese, plus a grilled skinless chicken breast.
I was actually right on re the calories when I mentioned the McFlurries - we were talking about it with coworkers and so we looked it up online. The large McFlurries listed are 670 or 700 (though they do look a bit different than what the folks last night were having). The Mediterranean salad: 210 calories (they skimp on the chicken methinks).

Shannon in ATL
07-29-2009, 04:57 PM
Alena - Those McFlurries are terrible for you... And the Sonic Blasts and the Blizzards from DQ and the Frosties from Wendy's... I have one occasionally as a treat (a frosty, blast or blizzard usually, don't like the McD ice cream) but I see people getting them several times per week... I wish we had that Mediterranean salad... I get the Southwest a lot, 320 calories plus a small smidge of the dressing. It has a lot of sodium though...And, they seem to skimp on the chicken here, too...

07-30-2009, 08:35 AM
I have a small blizzard about once a month- it's a major treat! DH and DS have a blizzzard addiction and they eat them at least once a week, so my once a month indulgence is a real act of self restraint :rofl:

I skipped cardio this morning and slept. I was just beat. Too many workouts within 12 hours of each other hit me. I'll do a lift at lunch, but no cf because my ds is home for his day off and I'd liketo see him for more than one hour.

I had a real scare this morning when I couldn't find the kitten. Usually she greets me the minute I'm out of my bedroom. I ran around calling her, looking in every closet, toilet, basement, etc and getting more and more worried. I finally went in to wake up my son and ask if he'd seen her when he went to bed, which would have been a huge faux pas on his day off, and she crawled out from under his bed. Whew!

Not sure why I wanted her since she wiped out one post here and left another set of holes in my leg.....

Have a good one!


07-30-2009, 10:38 AM
Mel, I always freak out when I don't see both dogs together (my house is small so they don't have that much space to get lost) ... or, when I let them out to the yard, they have learned to hang out at the gate and stare lovingly out at the "freedom" through the chain link fence. The gate is parallel with the back side of the house (actually a few feet to the side wall) and it's a few steps down so I can't easily see them when I open the door. My heart always misses a beat that they escaped (a big deal with greyhounds cuz they can get really far in a minute should they decide to run).

I did about 50 minutes of the P90X yoga this morning. It is a 'sweaty' yoga. I had to stop as I was out of time (the DVD is an HOUR AND A HALF) and my foot was really starting to hurt but I can tell it will be really good for my hip, perhaps the foot as well (lots of poses where the tendon gets stretched) and in general.

And ... Zumba tonight! Woohoo!

Shannon in ATL
07-30-2009, 11:05 AM
Good morning! Kickboxing and sprints on the treadmill this morning. I've learned that I can do 3 mins at 8 mph, about 2 minutes at 8.5, just at a minute at 9.1. Alternated the sprints with some slow incline, had a good time.

I think I'm doing my shoulder presses wrong with my dumbbells, holding my hands wrong so putting too much pressure on my elbows - I'm going to go to YouTube and try to find some videos. And, I may be turning my right foot out on squats - I need a mirror to see. Some variations I turn both feet out slightly on purpose, but other times I'm trying to keep my foot straight! I've always walked, stood, etc, with my right foot pointed out. One of my aunts said something about the women in our family having something weird with the hip joint that makes the leg turn a little, but I've never checked it out. Sounded like an excuse at the time for why she couldn't exercise... said it made her off balance. Now, it sometimes makes me off balance. Hm. :)

Mel - I get stressed when I can't find my cat, too. Though when I finally find her she gets loud and makes me crazy, so I sometimes wonder why I look, too! :)

Alena - I love greyhounds! Good job on the yoga this morning! And have fun at Zumba!

Good day everyone!

07-30-2009, 03:07 PM
Morning! :wave:

Had a lovely sweaty HIIT session on the elliptical after work yesterday. I was the ONLY person in the whole cardio section of the gym..... This morning I did an hour of lower body stuff - and I don't want to count how many squats I did! First were the leg presses - which are essentially seat squats. Then I did a couple of knee-specific PT exercises, including the ball-bridge (without the curl) and then moved on to our prescribed workout:

(1) Front squat (treat as quasi warm-up) 3-4x4-6
(2a) Bodyweight jump squat into tuck 4x3
(2b) Back squat 4x6
(2c) Lumberjack squat 4x12
(3a) Alternating back-forward lunge 3x4
(3b) Alternating lateral squat 3x6

Umphh - I'm not going to be able to walk tomorrow...

It'll be interesting to see how I do exercising 6 days this week (or actually this whole 4 week session). In the past I've really felt I need 2 rest days a week.

DH "lost" our younger cat last night. He had dissuaded her from bring a vole into the house, and then about a half hour later he went outside again, and she got out with him and ran off when he tried to grab her. No sense chasing them.... She's very good about coming in for the night, and she did, just later..... She's always ready to go out again as soon as either of us gets up. Unfortunately she's long-haired, and brings in all sorts of stuff in her fur - and hates being brushed. I'm really considering shaving her next summer. (That is -having her shaved - I'm not crazy)

Shannon in ATL
07-30-2009, 03:33 PM
Pat - wow! I just watched the video of the 'bodyweight squat into tuck'... I'm pretty sure that parts of me would be screaming from that one... so of course I am now thinking I need to put it into my circuit somehow. :) Hey, is this hamstring curl (http://www.youtube.com/watch?v=czf-1snzG2c) essentially the same as the bridge to curl you are doing on your ball?

07-30-2009, 04:29 PM
Shannon, that's it. If you do yoga, you should be fine. I use a 22cm ball (checked this morning). Mostly it's finding your balance point. Once I do that I can do quite a few.

The bodyweight squat into tuck is a killer. I asked Krista (who is the coach for this PN program - yes, THE Krista, how cool is that) for an alternative. Here's what she gave me.

I'd suggest an explosive pause squat, as follows:

* Squat down to comfortable depth
* Pause for a moment
* Ascend rapidly into a semi jump, enough to put you on your toes -- or get a teeny bit of air
* Lower under control and repeat

Warm up well, make sure knees are nicely greased! Also try increasing speed gradually from rep to rep. Let's say:

Rep 1 - 50% speed
Rep 2 - 55% speed
Rep 3 - 60% speed
Rep 4 - 75% speed
Rep 5 - 80% speed

And so on. You obviously won't be able to perfectly measure this, but you get the idea -- save the fastest reps for the end when your technique is grooved in nicely.

I did these on a rubberized floor this morning, and was able to get off the ground. :) In essence they're the "up" part without the tuck at the end.

07-31-2009, 01:38 AM
Pat, the leg workout looks like torture! Good luck with getting out of bed tomorrow! :lol3: What is "PN" again?

Lydia, good luck with the house hunting. Any signs of a good gym there, or will you have to open one yourself? :chin:

Everybody else, :wave:

Still sweltering in the heat here. The good news is, the garden is mostly dead, so there's less watering to do! ;)

Workout was a short one this morning, basically the "Grace" girl WOD, with rowing at each end:
Row 500 meters
30 Power Cleans (135# men/95# women)
Row 500 meters

The rowing before the cleans just left me with jelly legs. The cleans are always fun, though, IMO, and I got to up my weight on those by ten pounds, so I'm up to 75# now..woot! My last 500 row just sucked. There was NOTHING left in my legs, nothing. My time was 10:58, a bit slow compared to the group, but not bad for a heavy workout, which this was for me. Most everybody else was under 9 minutes, just for reference.

Okay, I promised myself that I'd get to bed on time tonight, so I am getting off the computer. Tomorrow is the last morning CF workout for this week, since Saturday is the strongman competition..the gym is closed, since we'll all be volunteering at the strongman event. It should be fun to watch!

07-31-2009, 05:27 AM
:wave: Back from Oxford which was good in lots of ways. School holidays are in full swing here. I am trying to go to the gymn early when I'm i/c at home so that SO can get to work. Bit of a challenge, that. I've also taken up skipping (rope jumping? jump roping?) which is improving day by day.

I'll be scarce but will try to call in from time to time. The low roar of a busy life. Thanks, Lydia!

07-31-2009, 08:34 AM
On track here. Yesterday I ended up going to CF and discover I just plain can't do bear crawl for more than about 10 yards. Darn creaky old shoulders and hips! I got to do Burbees instead! Oh JOY!:o

Pat- The jumping squat tucks look brutal. I'm nervous to try them because of the impact on my hips. And yes, you get the Uber Cool prize for personal emails from Krista!!!!

Silver- Glad to see you back :)

Hi Shannon, Lydia, Cheryl, have a great time at the Strongman comp!

We have a new CF opening in West Chester tomorrow. I really wanted to go to the open house, but have booked myself solid for tomorrow :( I'm pretty loyal to the guys who run the one where I currently go, but curious. I'll find some way to go visit!

I finally opened the David Kessler book The End of Overeating and recognized myself by the third sentence. I can't wait to read more. Seriously.


07-31-2009, 10:55 AM
Pat, I won't even attempt the bodyweight squat into tuck yet - my legs have plenty of room for improvement before I get to THAT. However, the various bridges on the Swiss ball I do on a regular basis except that I think the challenge is to go down as close to the mat as possible without actually parking your butt on it. Rinse and repeat.
The hamstring curl - I have never done with arms perpendicular to the body, that will add some extra challenge. I had to admire the form in the vid.

Shannon, I will have to have somebody burn a copy of the P90X Plyometrics DVD and send it to you. You can go nuts - jumps and squats ad nauseam. You will regret we ever got into this discussion. :D LOL


07-31-2009, 03:22 PM
What is "PN" again?

Cheryl, it's Precision Nutrition (precisionnutrition . com), and what I'm doing is their Lean Eating Coaching Program. 100 men/100 women, 6 months, daily workouts, lessons, message board.... and a $10,000 prize for the man and woman losing the most body fat, though I don't think most of the people in my group are doing it for that - I'm sure not. There are at least 2 coaching groups for each gender.

Today's workout was once again deceptively simple:

Dynamic warm-up
(1a) Bent-over pronated BB row 3 x 9
(1b) Med-grip flat BB bench press 3 x 9
(2a) Dips 4 x AMRAP
(2b) Seated close-neutral grip cable row 4 x 6
(3a) BB corner press 3 x 12
(3b) BB corner row 3 x 12

Then i went home and got in the shower - and tried to raise my arms to wash my hair - arrrggghhhhh...... :rofl: I should know by now that simple does not equal easy. Thank goodness the weekend holds only a cardio day and a rest day!

Silver - glad to see you back!

Mel - I certainly did the alternative to the squat/tuck, and "off the ground" was probably only 3-4" :) It's my knees that won't take it, but I'm sure the hips would likewise not be thrilled. So far my shoulder are okay....

Alena - I actually quite enjoy the ball bridges. Yesterday the PT added a Bosu ball exercise to work on both strengthening my quads and helping me get better balance skills. Very humbling....

Our excitement last night was that our well pump quit yesterday afternoon. After my DH and our neighbor couldn't diagnose/fix it, DH called a well guy that the neighbor knows (he knows someone to fix almost anything - got the recommendation for our lawn mower repair from him too). The guy showed up by 6, and by 9 we had a new well pump! The problem was actually in the buried wires between the house and the well which had shorted out the control box (we have a new one of those too). We went ahead and got a new pump since the one they pulled has been there since we started building the house - in 1976! We have a temporary hookup now, and DH will get new wire and dig a trench to bury it. Our water is now really stirred up and has lots of iron in, but it's clearing pretty fast, and we're just using some we got from the neighbors for drinking/cooking. As soon as we run a lot - like watering the garden - it'll clear up.

Shannon in ATL
07-31-2009, 04:58 PM
Hi everyone! Got up and exercised this morning, so that makes five straight days of getting up before work, plus the last two days of last week! Woo hoo! Did my dumbbell circuit, some abs, some elliptical, and 10 of Pat's bodyweight squat tuck thing. Or rather, as close as I could get to it! Wowza! Next time I need to remember to do them on my mat instead of on the plain concrete floor... I went straight from workout to two hours in the car driving to my aunt's funeral - my legs weren't very happy with me after sitting in rain & construction traffic with already sore legs in heels... the heels made me hold my feet differently on the floor I think, so the front of my right leg really pulled all the way down. Youch.

Pat - simple definitely doesn't mean easy! :) That workout definitely looks like one that you would feel later!

Alena - LOL - I am definitely a glutton for punishment with the jumping and the squatting exercises. And, if you are talking about the form in the Ridgeline Fitness vid on the hamstring ball curl, I admired it as well. :)

Mel - I hate hate hate burpees... even more than before now, after two weeks of doing a circuit with them as a component...

Silver - welcome back! Enjoy the jump roping! It kicks my bootie for some reason.

Cheryl - sorry about your garden! :( The heat is crazy over your way! Enjoy the strongman competition!

Good day everyone!

07-31-2009, 05:25 PM
Hey Peeps! :wave:

Workout was short and simple this morning. I'm pretty sure my trainer was just trying to keep us busy, since he was all caught up in organizing the equipment/loading for the strongman competition.

The WOD was:
Tabata Squats (20 mins AMRAP bodyweight squats, 10 seconds rest, repeat 8 times, only your lowest number of squats counts as your score)
Run 800 meters (directly after the last 10 second rest from the squats)

My 800 meter time was 4:23, which surprisingly was a 10 second PR for me (woot!). My Tabata score was 13 (I got 17 the first round, and it was all downhill from there, lol).

After the workout, I practiced the kipping pull-ups, with and without the band. I also did a few sets of clean and push-press with the fat (axle) barbell. That bar is fun to play with, since gripping it is such a challenge.

Pat, LOL about raising your arms after that workout. Been there, and it isn't pretty! I bet you will see some big changes this round!

Shannon, WTG keeping up the morning workouts! I always feel better, doing it first thing in the morning, because the rest of the day, even if nothing goes quite as planned, I've got that feeling of satisfaction, "workout done!" check that off the list, at least. :)

Mel, you should definitely pop in there for a workout, just for fun, buy the shirt, whatever! (We'll need a full report, of course!) I haven't had to do bear crawls yet. Not looking forward to that one. We have one sub trainer that fills in when our regular trainer is traveling for certs, and he's a big fan of that kind of torture, so I'm sure I'll get hit with those eventually.

Birch, great to hear from you! I'm glad somebody is getting better with the jumprope. I can't seem to get past the 20s before I trip over the rope, and half the time I can't even get past 3 or 4 before I trip. Well, I keep working it, and figure I'll get it eventually.

Alena, glad you are enjoying the P90X program. Sounds like you are making good progress in it, so far!