Weight and Resistance Training - AUGUST - The month of 500 push ups and 500 pull ups

Aloha, people!

I bet you no longer remember who I am (which serves me right). I won't bother you with descriptions of all my physical pains and aches (even I myself lost a respect for myself a long time ago). I had to take a serious break from exercise I was really worried about causing my damage to myself.
The last time I still "had it together" was when Cheryl deadlifted 200 lbs and Mel 300 lbs (or something like that). Since then I only really peeked here and there because it was too frustrating to even read.
Let me just say that I ate the whole time like there was no tomorrow :jeno::tied::yikes::jeno::tied::yikes::jeno::tied: :yikes:and now the time has come to pay for my sins. :rollpin:

The link to supine reverse push up caught my attention - Shannon, these were featured in the last issue of Oxygen (I think) and an easier version is if keep your legs bent at the knee. And I think also your feet won't reach so far ahead, you will more directly under the bar.[sorry if this doesn't make sense. ] Gradually, as you improve, you can start moving further forward and start "hanging down" more.

Pat, nice moose. BTW, I just finished The Book of Negroes (Lawrence Hill ? I think) and The Scenic Route by Binnie Kirchenbaum??? Some jewish name like that. Both were fairly good reads and in 1 week I was done with both.
Still waiting for Overeating (which I need to read very BADLY! - still at least 5 people ahead of me).

:wave:Alena

Oh Alena! :hug: Are you okay?! I hope your physically feeling better. You know, I understand that they say diet is like 80% of the equation. But there is just something about exercise that helps to keep our diet in line. At least it is for me. I know that when I'm not working out with a plan and I have a "rest week" (ahem like this week) my diet is not nearly as clean/controlled as it is when I'm physically working out every day toward a goal. It's my whole mentality of "Eating for my workouts" that keeps me in line. I wish you all the strength you need as you reel your healthy food choices back in.

So I bought the book instead of waiting for my turn at the library. I decided I would want to highlight it and make notes in it anyway. Being the dork that I am I immediately skipped to the back where the "solution" is. :devil: Still highlighting and writing down my own thoughts upon it as I go. I'll share as soon as I"m done.

Cheryl: Look at you Wonder Woman! I'm impressed with your 85# overhead presses. Very cool! Still haven't followed upon the CrossFit affiliate yet. Way too much going on here this week. It's August which means I have five birthdays in four days. That's a lot of cake folks. Let's hope my workout clothes still fit at the end of this week.

Pat: I love your photos! What an interesting guest to show up. Also glad you don't have to report to jury duty. Let me know what you think of the book as well.

Shannon: Is you HRM telling you this because your resting heart rate is running a little higher than usual. That can be an indication of over training. On the occassions that I have overtrained certainly not this year for me, :s: I also find that I have a difficult time going to sleep at night. I toss and turn all night long, I take a lot longer to recover from workouts. Not so much the DOMS but just having the energy to throw myself into it and it feels like sludge. I also find that the weight feels a lot heavier than I remember it feeling. These are things I've noticed personally. A decrease in coordination as well as headaches and mood swings can also be symptoms that others may experience from over training. You have been training pretty hard the past couple of months. An extra day off or two might be just what you need. Again it really is one of those times when it's important to "listen to your body" and kind of discover where your boundaries are. After a while you will begin to see a pattern as well. I have so many interruptions into my schedule that I don't have to plan a rest period. Life plans it for me more than I want. But it should be scheduled into your routine every eight to twelve weeks. But really, listen to your body too. Could be that your volume of training has been really high for too long and you need to scale it down for a few weeks. Maybe you are working on getting over a virus that just hasn't presented itself fully yet. I often know just about a few days before I get sick with a cold because my lifting sessions are pitiful.

Mel: Every hear of the book called "It's All Just Too Much" :lol: yeah, I haven't read it yet either. After packing and unpacking my house though I'm thinking that it's next on my list. Good luck finding homes for all of your things as you work on the bathroom. ;)

Okay, DS1's first day. It was tough for both of us. I was a wreck all day. The other mothers reported similar dramas in their homes too. When I met him at the end of the day he looked drained but was very calm and "mature" as we set up his locker together. Later in the evening he swore he wasn't going back. Ever. 'Course I packed him up and walked him out the door again today which fortunately went MUCH better. Another kid introduced himself to DS1 and asked if he could be his friend. :goodvibes: I think the teachers scared him with all of the "rules and expectations" and what will happen if you fail to do whatever. Once he relaxes and has a few successes he'll be fine. One bonus out of this, he wants to go to the gym after school so that he can use it as a stress reliever. WOW! Now how 'bout that! The kid's been tuning in and watching. :D

Alena, I was just thinking about you today, and wondering where you ran off to! :hug: Hope you'll be better now, after your rest!

Lydia, thanks for the middle school report. Hopefully he'll feel better about it in a few days.

Alena, I was just thinking about you today, and wondering where you ran off to! :hug: Hope you'll be better now, after your rest!

Lydia, thanks for the middle school report. Hopefully he'll feel better about it in a few days.

Alena and Lydia - what she said. :lol:

I had a minor victory tonight. I was doing yesterday's workout, which btw was lower body, not upper (when will I learn to read?), since I never got to the gym yesterday. Anyway the first two exercises were front squats and ROmanian deadlifts. On the last set (of 4) I managed to go below horizontal on my squats - for the last 3! I was so excited I wanted to run and tell everyone in the gym! :rofl: DH was actually somewhere in the gym, but I never saw him, just his truck when I pulled in. (I also DL'd 60# for one set :) ) A good day. :carrot: Let's hope tomorrow morning's UBWO (yes, really) goes as well. It's pretty much things I can do well, just working on upping the weight.

Mel - I feel your pain. We recarpeted our two downstairs rooms - office and worse, craft room - and moving everything out, and back, was a major hasssle. This winter DH wants to do our bedroom. More big pieces of furniture, but less stuff overall....

Pat: That's fantastic that you were able to squat below parallel! I always find that my better set is usually my second or third. The first one usually has me feeling like the Tin Man but once the joints are well oiled and the practice set is in it feels wonderful. Good for you! :hug: Did it feel a little different during the drive back up from below parallel? Or not too different?

Ah, this morning I am picking up DH from the airport. :dance: It's his birthday today too.

Have a great morning everyone. :sunny:

:wave:
I'm still here, just buried in packing up ds, packing up my closet, bathroom and bedroom! The upside is that I'm being ruthlessly honest about "will I ever use/wear this again" and have a BIG Purple Heart pile for donation!

I'm going to the 9:30 am cross fit in a few minutes....hmmmm....less than 15 hours since the last one!

Happy Birthday to Mr. Lydia!

Congratulations on the squats, Pat! Ditto what Lydia said :)

Mel

Pat: That's fantastic that you were able to squat below parallel! I always find that my better set is usually my second or third. The first one usually has me feeling like the Tin Man but once the joints are well oiled and the practice set is in it feels wonderful. Good for you! :hug: Did it feel a little different during the drive back up from below parallel? Or not too different?

Thanks Lydia, and Mel. I usually warm up my knees with my PT exercises and the leg press machine with lower weights. I tried the new one last night - it's one you lay on your back rather than the old one where you're sitting straight. It was awkward to get into, but I think the motion mimics squatting better. It's funny, I can squat to nearly parallel easily, have a little push to get to get to parallel, and then it seemed reasonable to push a little further, and by golly, it worked! :lol: Driving back up didn't seem too bad. I love my new Nike Free shoes - more stable.

This morning was UB, and I can tell that my arms are going to be sore....
(1a) Neutral-grip pull-up 3 x 9
(1b) Standing DB Scott press 3 x 9 (a strange hand position, otherwise just overhead press)
(2a) Bent-over alternating DB row 2 x 12
(2b) Dips 2 x AMRAP
(2c) Bent-over clavicle row 2 x 12 (a bb row to clavicle instead of hip)
(3) Cable push-pull 1 x 15

Today is clear and sunny, though rain is predicted. If it stays away, I'll go for a bike ride after work - on the new bike trail! Yay! I couldn't face cardio last night after LB.

Pat, WTG with the lower squats! :celebrate:

Happy Birthday to Mr. Lydia!!!

:wave: to everybody else!

The CF Report:

Ooh, today was a good one! Or bad. Whatever. I needed more practice with squat cleans, so I'm calling it good.

Okay, 3 times in a row through the following lifts (with just one barbell):
1 Deadlift
2 Power Cleans
3 Squat Cleans
(Prescribed weight was 135# men/115# women, but scale as needed for your weakest lift)
Then 25 Push-Ups...that's 1 round

3 rounds of that, for time.

I had to scale to 55#, for my squat clean, and my time was 11:31. You think the push-ups will be the suck part of this WOD, but after 3x thru of those stinking squat cleans each round, the push-ups were a welcome diversion. One of our Level 1 trainers wrote this one, and I was quite impressed. It kicked everybody's behind, and lots of people started out heavier, and ended up having to throw some weight off the bar before the end of it. This workout gets an A in my book! (just when my legs were starting to recover from Monday's back squat fest, too, lol)

Good afternoon all -

A very happy birthday wish to Mr. Lydia!

Cheryl - today's workout sounds tough, and oddly fun.

Pat - great job on the squats! And cool moose!

Mel - I have a hard time pulling things out to give away... I finally got rid of most of the 8-10 sized clothes I haven't worn in almost a year just six weeks ago...

Lydia - I'm not sure why my HRM is telling me to take a recovery week, it doesn't give me a reason... It does think I've been consistently exercising well above my maximum heart rate, I keep forgetting to go in and adjust it before I exercise every time. On the school front, I'm glad DS1 is making some friends - it is hard being in a new school with new rules. cool that he wants to go to the gym to relieve stress!

Alena - I've been thinking about you the last few days, too! Thanks for the info on the supine pullup!

Well, last night I forced myself to exercise when I got home and actually did the best squats of my life as well... :) I got down far enough that the back of my thighs were against my calves, and actually got back up! Was pretty cool! My lower back is a little sore today, but I think it is from the hanging knees to elbows, rather than the squats...

So the workouts...
Yesterday:
-20 assisted pullups
-10 squat jump tuck
-15 lb x 15 db swing/15 lb per x 10 db clean + press/10 horizontal pullup - 6 rounds
- walking lunges, 15 lb per - 20, 20
- iron cross, 8lbs x 3, 5 lbs x 7, 10, 10
-10 squat jump tuck
- weighted standing side crunch, 8 lbs 10, 10
- hanging ab crunch - 10, 10, 10
- 10 assisted pullup

Not nearly as much as it sounds like, about 45 mins

Today - cardio, 3.1 miles treadmill speed & incline HIIT

Shannon- You'd fit right in at a Cross Fit gym. You are pretty much doing it on your own. :highfive: Not sure I could force myself to do those kinds of workouts alone. Kudos to you!

Nice moose, Pat. I usually have a herd of deer munching on my landscaping greet me each morning and evening:mad: I can just imaging the damage that moose would do.

Alena :wave: Hope you feel better soon!

I am off in about half an hour to take ds to university, then spend the weekend in Baltimore. It's raining, with thunderstorms predicted :( Gym clothes a re NOT coming with me. I think it's the first time I've gone anywhere in years without them. I need a rest, and it's the only way it will happen. I ended up going to cf yesterday even tho I swore I'd rest!

Have a good weekend. I have a laptop with me and will check in if I can.

Mel

Gosh, I have to find the time to catch up on all the posts that I missed.
Pat, sorry that I forgot to congrat you on the squats - I didn't read that post.

Shannon - you are in danger of me skipping your posts because you are right next to Cheryl in terms of making me feel like a big fat lazy slob.

Mel - enjoy your weekend in Baltimore.
I had to laugh when I read your posts about preparing for having the house recarpeted. I believe I had mentioned a while ago that I was thinking about having my hardwood floors refinished. Well, I booked the job and day D will be September 11. That means that I have to remove absolutely bloody everything from the entire main floor (my house is a raised bungalow) and get it into the basement and/or the garage, INCLUDING all the clothes from the closets. The varnish stinks horribly (for a long time I am afraid) so I will be pretty stranded for a few days. The dogs will have to go in a kennel (:() and I will go to see a friend in Toronto. If the weather is good (i.e. warm enough and not humid, the floor can be walked on after 48 hrs in socks and furniture may go back after 3 days. With my luck, it will the most humid weekend of the year. I may have to rent a gas mask (military grade) for sleeping in the basement. My neighbhours went through this last year and it is unbelievable how long the varnish stinks (and this from a person who is a potential sniffing substance addict - I love all those smell - but enough is enough).

Lydia,
I am just like you with eating and exercise. That is why I HAVE TO exercise because if I don't my will power melts.

I look forward to going to the gym tonight. More later, gotta run.
Can you recommend any good books to read? My 4 week vacation starts at 5 pm tonight!:)

Alena

Alena - :( I'll keep the workouts separate down at the bottom with the fun stuff up top, don't skip me altogether! I think I'm getting pretty close to scaling down some of the exercise again, anyway. I've built back up to what are likely somewhat unmaintainable levels, at least for my almost 40 self. Cheryl could probably maintain them!

Mel - enjoy your trip! And it is sheer stubborness that makes me keep going solo on those workouts... I list everything I want to do at the beginning, then set the timer running. I find if I have a list I absolutely have to finish it, and the timer counting up makes me keep moving without too much dilly dallying. That, and I think about you guys and the things you are doing so I keep on keeping on.

No exercise this morning, tired. Haven't slept too well the last few nights (TOM, probably some overtraining fatigue) so wasn't feeling the getting up. Planning to grab DS from daycare, DH is home today so will have dinner ready when we get there, should have exercise time after that.

Don't know if I posted over here, but tomorrow is DH's 20 year high school reunion. This morning I put on some sunless tan to try and even out my shoulders and chest, the dress is strapless and I have runner's tank top tan.. :( Waiting to see what happens, if anything. Takes 1-2 hours for the tan effect to start to show...

Good day everyone!

Shannon: Don't sweat the sports bra tan lines. How wonderful to be able to wear a strapless dress. You'll look amazing. Have a great time!

Mel: Good plan (leaving clothes at home) unless you have a DH who would suggest a quick run into Dicks if you really needed it. Enjoy your rest and the trip to Maryland. Your life sounds just as crazy as mine was this summer.

Alena: I'm trying to come up with some good books for you but all that I've been reading has been nonfiction and fitness, nutrition, exercise related. Seriously can't think of anything. Anyone else?

Speaking of books! PAT and RINGO and CHERYL: The newest Skullduggery book has been released. Make sure you all get a copy from or in your case Pat, for your library. :goodvibes: Your eager readers will love you!

I think I've taken my rest week to the extreme here. I'm heading in this afternoon because I feel like %@!*. Seriously my breathing does not feel as deep. I had a serious carb fest here this morning. Hosted a first day of school coffee at my house with some really close friends and I sampled EVERYTHING. Wow. That was fun but now it's time to clean things up and get back to business. I have too much money invested in my clothes to think any different. :lol3:

Cleaning up the kitchen and packing my gym bag. Have a great afternoon everyone!

Shannon, good luck with the tanning. I THINK Alena is kidding about skipping us, but I put my workout stuff at the bottom, just in case somebody doesn't care to read the details. I, for one, like reading about anybody's workout. It gives me fresh ideas for stuff to try in my warm-ups. I already turned 40 this year, so you can't use your age as an excuse, either. ;)

Mel, enjoy your weekend! :wave:

Hi to everybody else. I'm off to clean out furnace ducts today, making the big bucks so I can keep my boy is frosted sugar bombs cereal and hot cocoa mix...I'm pretty sure he runs on straight sugar, that one. :rofl:

It will be straight from there to the CF gym, do the workout, then staying after to do the gym cleaning. Our gym is hosting a Level 2 Cert this weekend, which is why we have to do the cleaning tonight. We're all banned from the gym for the weekend, but are meeting up for a game of hooverball nearby on Saturday, then on Sunday I get to be one of the pvc-wielding guinea pigs for the Level 2 cert test. I'm excited about that, since it's likely the only way I'll ever see the inside of a CF cert.

Gotta run. Might check in tonight with the CF report...depends how late the gym cleaning goes and whether I have any brain cells functioning at that hour. Have a great Friday, peeps! :grouphug:

Cheryl - I would not have put you at 40 from your pics! And I've gotten most of the ideas from my at home CF style workouts from posts from here... :)

Lydia - Have fun at the gym today! And, yes, I have pretty much decided to embrace the tan lines. So far not much noticeable change from the sunless tan, and it is making me a little itchy... I was planning on laying out and tanning to even up over the last two weeks, but I'm not a big tan fan in the first place, so waited too long... I only ended up with this because I sunburned one weekend even with sunscreen on... Now if anyone says anything I'll just tell them I'm a runner, so ignore the tan lines and look at the calves in the fabulous shoes! :)
http://www.zappos.com/images/740/7403372/8521-983817-d.jpg

Aaaah, those are beautiful, Shannon! Cinderella didn't have nicer ones!

Of course Cheryl is right saying I was just kidding. I can't stop reading, I am too addicted for that (in some funny sadomasochistic way LOL). This is somewhat related to the upcoming necessity to completely vacate the house - in a way, I look forward to it too because it is a grand opportunity to part with many items I would not normally part with. But I have stuff in the closest that hasn't been touched since I moved to the house nearly 4 years ago (I could open my own fabric store) so I see myself doing a few more trips to the local charity store. I will let somebody else have my clutter. :-)

It is very cold here today, barely 18 C and breezy. I hope it will warm up soon to some seasonal values. I don't really mind that we didn't have a summer this year (as people say) but it is way too early for fall. If it rained at least!

Alena - When I was living with my aunt & uncle in 1996 they refinished their hardwood floors, but only on the center level of a three story house. Of course, the center level was where the kitchen was, and the only way in and out of the house from the third level where my room was... We put pallets in the basement until the work was done. This is GA, so it was of course humid, but we did it in the winter when they humidity was down some. I do remember that smell being pretty pervasive... Good luck with yours!

Morning. :wave:

Okay, workouts at the end so Alena will stick around! :rofl:

Mel - it does sound like you need a rest. Enjoy Baltimore. I visited a friend there 3 or 4 years ago and had a nice shopfest down at the harbor area. :)

Lydia - you did well to rest most of the week! I too had a munchy day yesterday, sampling things I'd ordinarily not even look at :shrug: Keeping it clean today!

Shannon - your shoulders will look so lovely no one will comment on the tan lines!

I've already heard from some gals on my PN board that today's workout is a killer. I opted to do it after work as we were up later than normal last night. I hope there's no one around when I try the burpee into pull-up :faint: At least the others are things we've been doing. I'll do regular lunges as I tend to lose good form for my knees when I try walking ones. (Lunges are pretty much all that bothers my knees any more; I think it's the potential for lack of lateral stability.)

Warm-up
(1a) Walking lunge + contra-lateral shoulder press 4 x 5
(1b) Lumberjack squat + calf raise and press 4 x 12
(1c) Burpee into kip-like pull-up 4 x 3-5
(1d) Vertical thrust 4 x 7

Pat - that does look evil... I've pulled a lot of my exercises out of your workouts, but the burpee to pullup might be something I just have to pass on...

So what is a kip pull up?

ETA - okay, found the kipping pullup. Hm.

ETA Again - and just looked up the walking lunge to contra lateral shoulder press... gonna have to try that one I think...

Pat: Your workouts are equally impressive to the CrossFit tortures. I haven't looked up your workout for the day today so I'm going to do that tonight for ideas.

Shannon: THOSE SHOES. OH! I'm envious. ~sigh~ I wanna go somewhere where I could wear those shoes too. :tantrum: :hug: I'm spending way too much time in tennis shoes and sandals.

Mel: And I expect a full report on the best ice cream/frozen custard in Maryland. :sssh: Opps. Did I say that?

Cheryl: You must CERTAINLY get your Level 1 and 2 CrossFit Cert. OMG. :snooty: Don't you even suggest otherwise. Seriously. No excuses. If you just need encouragement let me be the first! You just have to do this at some point. I have no doubt you would be wonderful to work with as a trainer. :cool:

GREAT WORKOUT TODAY! And did I need that! Found out I'm NOT ready to chest press with the 40#dumbells yet. On the second set I grabbed them from the bench next to me, got them up to a 90 degree angle and couldn't press up. :lol3: Nope. Just not going anywhere. 35# worked just fine. Maybe I'll try it on my first set and before I run through any other pressing/pulling exercises. You know, just to see. :chin:

Anyway, nice an sore and completely wore out. Shower, eat, bed.

Have a nice evening everyone.

Pat: Your workouts are equally impressive to the CrossFit tortures. I haven't looked up your workout for the day today so I'm going to do that tonight for ideas.

Yes, Lydia, I'm constantly reminded that short and simple does not equal easy when it comes to PN workouts. :lol: I'm so not going to get anywhere near a pull-up tonight.... My gym does not have bands for assistance. When there are chin-ups/pull-ups usually I use the assisted machine. My gym was totally capitvated the day the machine reps came by, I'm sure. There must be 15-20 different machines, plus of course the weight benches, cable stations (a 6 station set-up - very nice actually), squat cage or whatever you call it - there are 3, all slightly different). There's also an aerobics room, a boxing room, a spinning room, 2 racquetball courts, and a cardio area with 6 -8 each of treadmills, elliptical and stationary bikes. And a stairstepper (or maybe 2). I should takes some photos. There are literally machines everywhere! BUt, there are also 3 separate areas with DBs, and one with barbells like these http://i61.photobucket.com/albums/h59/pkilmain/th_prostylestraight-large.jpg (http://s61.photobucket.com/albums/h59/pkilmain/?action=view&current=prostylestraight-large.jpg)
They have fixed plates, and thus there's a different bar for each weight - starting at 20# and going up in 10# incements. There are some regulation Olympic bars as well and several sets of plates scattered about (on racks, of course :lol: )

Wow, didn't mean to go on about this, but whatever.

Sounds like you had a good day Lydia - enjoy your weekend.

Pat: Sounds like a well equipped place with lots of options. Wanna get your own bands? :chin: Just a thought.

http://www.ironwoodyfitness.com/fitness-bands.php

I'm sure the assisted pullup machine does a fine job too.

Sure, Lydia. :lol: A little pricey right now. I stuck with the assisted. I'm still too heavy and too old to leap up from a plank position and do a kip into a pull up anyway. The workout was a killer anyway....

Here's what the weight room I use looks like. It's new last year, and has a really nice rubberized floor, and AC :D Only lacking DBs and the assisted pull up machine (at least for me). I haul some DBs in and the assisted machine isn't far outside this room...

http://i61.photobucket.com/albums/h59/pkilmain/th_100_3824.jpg (http://s61.photobucket.com/albums/h59/pkilmain/?action=view&current=100_3824.jpg)

Pat - your gym looks great! And, your PN workouts are definitely up there with the CF crazy. :)

Lydia - I'm a little nervous about the shoes... I wear a lot of sandals and flats to work, tennis shoes or slip-ons everywhere else... Those heels for that long are a little intimidating. I'm just trying to remember how great my legs are going to look in them for inspiration... :)

I decided to take yesterday, today & tomorrow off from the exercise, will get back to business on Monday. Not a full recovery week, but still a little more rest than I've taken in a while. We'll see how I feel Monday. I've noticed it taking longer to routine complete sets the last week, so figure I'm a little worn.

I'll post tomorrow and let you guys know how the reunion went!

Oh, and today is my one year anniversary of reaching my weight loss goal, so one year of maintenance for me. Woo hoo!

:cheer: Yay: Shannon, Happy Maintenance Anniversary. :woohoo: And have an excellent time tonight!

Pat: This is a very nice place! I love it that you have mirrors in front the squat rack. One of the gyms I work out in has this which is awesome. The other one has a window that looks into basketball courts so it's a little weird when the little kids are in there and they are gawking at the "old lady" squatting on the other side of the glass. :lol:

Off to work on legs today. I've decided that my microwave is too high up. I pulled the bowl of oatmeal out and dumped it all over the stove, the cabinets, myself. :dizzy: Wonder if this is a precourser to the rest of my day.

Pat, nice room!

Shannon, I would suggest putting those Cinderella heels on and wearing them in the house (especially if they are new) to get used to them. I would put them on just before hitting the event - make sure to bring another pair to switch into.
Happy anniversary!
I have to finish some painting before running to my zumba class.

Yay Shannon!!!!! :cheer:

Happy goal anniversary Shannon! I'm off running to the parade - be back later.

Pat: Are you the Grand Marshall of your town's parade too! (I seem to recall that you run just about everything there. :lol:

Great lower body workout today too. time to feed, rest and read.

:congrat: Shannon! Have fun at the party, tonight!

Pat, your gym looks well equipped! The mirrors would distract me to no end, though, so I'd be the one lifting with my eyes closed. :rofl:

:wave: to everybody else!

The CF Report from last night:

"OH Squats (OH = Overhead, for Alena :D)
Go for a 3 rep max"

OH Squats have been the bane of my CF existence since I first tried them. The wider grip on the barbell just sends stabbing pain through my right wrist (probably too much time on the computer, working the mouse). Last night, my trainer had me try a much narrower grip then I've tried before, and I didn't think I'd have the shoulder flexibility to pull it off, but I did, and didn't fall on my face or anything. I got a PR (personal record) on my OH Squat, thanks to that. My previous PR was 65# for 1 rep, and I remember it hurt like heck. Last night, I got 70# for 3 reps! It was heavy, but my wrist felt much better with that grip. I stopped there, since I could feel I was close to failure anyway, for 3 reps, plus it was getting late and we were ready to get on with the gym cleaning.

Today we had planned to play Hooverball, but got rained out. I'm glad, actually, since I needed some time at home to catch up on laundry and such. Not sure if I'll work out today or not. I'm tempted to do the CF mainsite WOD today, which is 15 Power Snatch (barbell), Run 400 meters, 5 rounds for time. Not sure if my little broomstick "barbell" is long enough for a snatch grip, though. :chin:

Hi everyone,

Shannon - as I recall it this is your big weeken...have fun!

Same to all the others with special functions to attend this weekend, ...enjoy!

I did well today..ran outside for 45 mins and subsequently took a swim in my pool. It is still 22 C water, so doable, and I'm getting the hang of pool-maintenance. It's really very nice to swim in clear water in my back yard, below the trees.

And some interesting news..I got envious of all you people being able to do the pullup, so I looked into the assisted pullup bands. Which indeed cost a small fortune. BUTTTT I found a local manufacturor here in the NL that makes 100 cm bands, 25 mm wide (so 40 inch bands, 1 inch wide) and sells a bag of 12 of these bands for 21.5 euro (about 30$). apparently these bands are used in the transport industry to keep boxes on pallets or to keep box flaps open. From the info I guess I'll have to try with multiple bands to get the same strength, but I thought this worth the experiment so I've ordered a bag and I'll keep you posted. Now to figure out a way to put up a pull-up bar...

Edited later:
I googled pallet bands & fitness & came upon this thread:
http://board.crossfit.com/showthread.php?t=25475
and
http://board.crossfit.com/showthread.php?t=12469
This discusses using the pallet bands iso the expensive ones, AND even better, using bycicle inner tyres. I had thought of that also but did not try it out. Looking at the 2nd thread, this suggests a really big price difference per band: you get 5 1/2inch OR 5 3/4 inch bands for about $15, and 2 1.5 inch wide bands for 20$. Since you can use multiple bands to get more assistance, I guess that buying a package of 5 of the 3/4 inch bands at 15$ would work out.


Have a great weekend all,
Rabbit

Oh, interesting Rabbit - I'll have to check that out when I have more time. I'm supposedly here to find a recipe for broccoli salad for a brunch which is happening in, um, 3 hours.... :lol:

Lydia, this parade was run by the fair, so, nope, not mine. :) DH was walking/dancing with our square dance club, I was on the church's float. We did do some demo square dancing at the fair (with no rail on the stage - had to be cautious), and then stayed til nearly 10 looking at stuff, and yes, eating a couple of things.

Okay, back to looking for my recipe. Happy Sunday all!

Hi Pat,
You actually put me up to do some digging on the assisted pull-up bands. I very much agree that the "real" ones are quite pricey, and I guess using inner bicycle tubes or pallet bands is much more in the crossfit spirit anyway.

I can't wait untill my package arrives!! I'll keep you posted.

Enjoy the parade,
Rabbit

Rabbit, great idea! I'd think, too, that you could cut one of the 3/4" bands down to 1/2", if needed, to get a lesser amount of assistance. Sometimes, you'll be "between bands", so maybe 2 bands is too much for you to kip with, but 1 band isn't enough, if you cut one down, you could then put the slimmer band with one regular band, to get an "in between" amount of assistance. I agree that being innovative is very much encouraged in CF, like how most people make their own parallettes (spelling?) out of pvc pipe, and I've seen on the CF forum some ideas for making rings and such.

:wave: Pat and everybody else!

Today I got to be a guinea pig at the Level 2 cert. My sister and BIL that have never done any CF also volunteered there today. It was interesting, but a lot tougher "workout" than I thought it would be. It was all pvc and med balls, but 4 hours later, even that can leave you wiped out!

Tomorrow is Fran day. Bleh! Just kill me now!

Cheryl,

Paralettes??? PVC pipe??? What do you DO with those?

Inquiring minds want to know!

Rabbit

I'm still on the four hours Level 2 CF cert...four hours?! Are you okay?

Paralettes??? PVC pipe??? What do you DO with those?
jump over them, touch them with your butt when squatting, use them for L sits or dips....

PVC pipe is used to teach the proper form for olympic lifts. Even a naked bar can be too heavy for learning form.

Today is back to reality day for me. I got up and did cardio for the first time in 4 days. We did a LOT of walking, but balanced that with a lot of restaurant meals over the weekend.

Heavy legs at lunch :)

Mel

Rabbit, what Mel said. I'll see if I can scrounge up a video for you later, or just go on the CF dotcom site, and search in the "exercises and demos" videos for "L-Sit" something, to see what they look like. (I don't mind finding one for you, but I have to go to the gym first, then working after, so it might be late tonight or tomorrow before I can get to that.) You can also use them for greater ROM on handstand push-ups, or if you're all that, you can use them for more impressive gymnastics tricks.

The pvc pipe (3/4" x about 5 ft long) is great for learning movements, but we also use them every day to loosen up shoulders and just get warmed up and loosened up, like I will do the shoulder pass-throughs and some other shoulder flexibility work, then do a few overhead squats or samson stretches with the pvc pipe overhead, after my morning run.

ETA: Mel, I saw one for you this morning. "L-sit walks"...hold the L-sit and walk across the floor on your hands at the same time. You first! :rofl:

Lydia, yes, thanks, I'm fine. Mostly it was just tiring, by the end, especially those stinking medball cleans, just trying to keep the lumbar curve in that super low squat...my back muscles were just toast from those and the overhead squats, even without any real weight added. It was good, and a different kind of "workout". Both of our guys passed their Level 2 cert yesterday, BTW!

Good morning! I've done three rest days now, so I'm trying to decide if I am going to exercise tonight or take another day of first. It feels better saying 'recovery days' than it does just saying I didn't bother the get up and exercise. :) I did have to talk myself out of exercise a couple of times, which was interesting. I'm usually having to talk myself into it!

Today is the last day of August, so even if I don't formally exercise I have to do 45 pushups to make the 500 goal! :)

Class reunion went well this weekend. DH saw a lot of people he hadn't seen in a while, made the first step to mend some fences in a long term relationship that has been estranged for a few years. Hoping that works out.

Pics:
http://i429.photobucket.com/albums/qq12/ShannoninATL/th_S7002515.jpghttp://i429.photobucket.com/albums/qq12/ShannoninATL/th_S7002516.jpghttp://i429.photobucket.com/albums/qq12/ShannoninATL/th_S7002517.jpghttp://i429.photobucket.com/albums/qq12/ShannoninATL/th_S7002518.jpg

rabbit - I'm interested to see how the pallet bands work out. The other bands are really expensive, so a cheaper alternative would be cool!

Cheryl - four hours? Wowza.

:wave: to everyone else!

Just looked up parralettes and L-Sits. I want to build myself a set of those... Have to look for directions somewhere... Or, just try to figure it out myself...

ETA - found construction links for parrallettes if anyone is interested. :)

http://www.drillsandskills.com/skills/cond On this one you have to scroll down to the bottom for the directions and can click for a picture.

http://celtickane.com/projects/homemade-parallettes/ I like this one a little better, but it doesn't print out as well.

Look at you, Shannon!!! Woohoo!!!

Sorry I've been MIA from the thread. I stopped counting my pushups and pullups too. Alas.....Hope everyone is doing well!

I've declared a few recovery days myself. I have too much to do between now and tomorrow night when I leave (midnight). I have packed my exercise stuff, and some resistance bands, and if nothing else, I'll do a bunch of walking.

This weekend was the halfway point of my Precision Nutrition program. We submitted measurements and photos again (did at the beginning and 1/4 through as well) and while I can't see much difference in the photos, the measures are going down nicely. :) Except my neck and my calves - I mean, should my neck measurement change??? My shoulder measurements are all over the place - I think DH has trouble getting the tape in the same place all the time. He says I taper too much there. :lol: Anyway I'm pleased.

I'm taking a laptop as I have work to do on my department's several budgets which are due on the 15th - conveniently the day I'm back to work.... I do have a short extension from my finance director, but I really need that just for tweaking...

I love the idea of using the PVC to practice form. The lightest bar we have at our gym is 20#, and I can see where the pipe would be good. I may see if DH has any pieces in his stash.... I tried using a piece of closet rod, but it was too long, and - boo - he wouldn't cut it for me! Some nonsense about using it in a closet... :rofl:

Pat - :rofl: at DH not cutting the closet rod.

Weider C720 Home Gym (http://www.weiderfitness.com/webapp/wcs/stores/servlet/Product_-1_14801_17102_48003_84803)

I'm thinking about buying the above linked Home Gym to replace my Weider Max. The pulleys hang on the Mex, the resistance bars have bent a little under use, and I've moved more into free weights lately so this one appeals to me. It comes with a barbell with 250 pounds of weight plates and the bench is removable (obviously, as it blocks the squat rack otherwise) so can be used with my dumbbells as well. Any opinions would be welcome!

I'm definitely going to build a parrallette rack, and will probably get a few extra pieces of PVC for practice. Now I need to get a mirror for the wall of the garage so I can see my form...

Pat, the pvc is great. I use it during my warm-up every day, and especially love it for these:
http://www.youtube.com/watch?v=rFhMoRNrSKs

:wave: to everybody else, since I need to finish my lunch and get on to work.

The CF Report:

"Fran" today
21-15-9 of:
BB Thrusters (front squat to push press) (95# men/65# women)
Pull-ups

I had planned to use 57#, since that's what I've been using lately for BB Thrusters in the 45+ rep range. But...my buddy Bear was there, he's 14, and we use a lot of the same weights and post similar times, so he wanted to "battle" it out with Fran today, and I had to try the 65#. It was heavy for me, but unfortunately, I was able to do it well enough that my trainer said I could use it. (dang!) I didn't do too bad, though it felt like the workout took forever... 11:59 with a pink band for the pull-ups. Bear's time was 13:04, so very close, but I got the win today. Lately he's been beating my times on everything, so I got a little payback today. ;) It was fun, and he made me push harder than I normally would have. I would never have gone for that Rx'd thruster weight, if he hadn't been there pushing me into it. (and yes, I told him so. :))

Okay, off to work..I'll check in with you peeps later!

Pat, the pvc is great. I use it during my warm-up every day, and especially love it for these:
http://www.youtube.com/watch?v=rFhMoRNrSKs

Ok, Cheryl, you sold me. :) I could actually do these with my closet rod too, but again, it's the banging into the wall thing.... I've been doing a similar exercise with a band sometimes. Hmmmm, new toy vs. old band. :lol:

Did anyone count their push ups and pull ups? I completely lost track somewhere in the mid-300's. That was in the second week of August after some brutal CF workouts. I'm sure I made it, thanks to cross fit, but I don't have an accurate count.

Today I did a good old bodybuilder leg day. Squats, dead lift, lunges, and seated curls. I went nice a heavy. I hate to say it, but I felt kind of like a cheater because I wasn't dripping wet and winded at the end. My legs feel worked, tho.

Food is back on track today, but we sure had some fantastic restaurant meals in Baltimore. It was our 31st anniversary and our first weekend as official empty nesters :carrot:

On to September!

Mel

Mel, :congrat: on the anniversary, and the empty nest! My nest is empty, but just for the week. My boy is gone to his buddy's house till Thursday, then home for one night, then off to camp for labor day weekend with his cousin and my sister. I can never think of anything exciting to do when I'm kidless. I just spend the whole time catching up on projects and cleaning jobs around the house. :rolleyes:

Pat, I like the pvc better than a stick, because it's super smooth, and the 3/4" is easier for me to grip than a closet rod. If you have a painted broomstick or something similar, that would work just as well, but if you want the pvc, it's generally not expensive, and if you ask at the hardware store, they would probably cut you a 5 foot piece. It's generally sold in 10 foot lengths, so you'd get 2 sticks out of that, and could make one weighted one with pvc end caps and fill the stick with sand, and that would make a slightly heavier practice bar.

Cheryl - great idea! I might take a look at the local hardware store for that, altough I'm not sure I could do the exercise you showed for warming up. My right shulder is not all that mobile (had RSI). OTOH this might just lumber it up a bit maybe? Re: empty nest: I had an empty nest last saturday afternoon and did not know what to do with myself: ended up on a deck chair in the garden with a book and just letting all my backed up chores be.

Mel - Happy anniversary !

I hear you all on the CF influence...I'm not doing much myself except for getting myself up the exercise track again, but I sure get inspired from the posts of all of you.

I biked to work & back yesterday (1 hour, but electric assisted) and swam for 30 mins again. And biked to work today as well.

have a good one all,
Rabbit

Rabbit

I actually tracked my pushups and pullups, and made it to the 500! Yay!

Mel - happy anniversary!

Cheryl - thanks for the PVC pipe info, I'm planning on getting some tonight and like the idea of one weighted and one not weighted. I did the pass throughs last night as part of my warm up (which a plastic broom...) and liked it a lot.