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

Pages : [1] 2

08-01-2009, 09:19 AM
Good morning dear chickies,

I jumped out of bed because I realized I finally may have a chance to start a new thread - I was so close at the beginning of July but Mel beat me to it.

I really wanted to scream in the title PLEASE STOP THE CLOCK I DON'T WANT TO TURN 50!!! but that would not be very exercise related.
Ok, so I am going to spit into my hands, put the Chest & Back DVD in and see how much closer I get to the 500 above-mentioned. ;)


08-01-2009, 09:25 AM
Congratulations, Alena! OK, let's have a push up and pull up month :)

Let us know the day, Alena, and we'll do the Filthy Fifty Workout for you! (or die trying). I managed 50 pushups on my 50th birthday, but 50 pull ups (at once) is waaaaay more than I have in me now.

Off to the gym,


08-01-2009, 10:26 AM
I thought a good thread title would be "WTF? It's August?" This year is going by too quickly!!

Pushup, pull up month? Sounds FUN! Okay, not really....but!

What's the plan? When's the b-day, Tomato?

08-01-2009, 11:03 PM
Alena: I really wanted to avoid reading this thread. My thought was who in their right mind would want to incorporate these many push/pulls. Then I saw your name, groaned and said "Oh all right..." I'll give it a go. I kind of miss the mass from my biceps these days anyway. (grumbling and still muttering that the degeneration of my biceps began the day I stopped doing bicep curls as an isolation exercise as suggested by oh I don't know...just about everyone! :sssh: I'm bringing them back foolish or not.

Okay. So what's the plan here. Details. How many reps and sets in the workout are you ladies doing?

Oh, and Alena, only because it's your upcoming 50th. :hug:

08-02-2009, 09:11 AM
Ha, Lydia, you could NOT possibly avoid us for an entire month? With your sporadic postings of lately, we miss you terribly!
Who cares about the name of the thread (though I thought it's not THAT bad personally, LOL). We can tally everything up at the end of the month. ;)

Midwife, I don't know what the plan is. Mel came up with Filthy Fifty Work out - I have no idea what it consists of so we will have ak Mel to unveil it. By the way, my birthday is on the 9th, a week from today. Oh and it's Beetle Bug's birthday, too, we share our birthday. Obviously, she was meant to be my dog. :D

I don't know how many pull ups I did yesterday - I did write each exercise down but didn't tally them up. Less than last week because I switched to heavier band (Very Heavy - I found out, when I stopped at the store, that there is 5 levels actually: Light, Medium, Heavy, Very Heavy and Ultra Heavy).
I did less because with the heavier band it takes a bit longer. I will have to figure out something so that I can install a real pull bar somewhere, I have the contraption that fits into the door frame but doorways are kinda low (from my viewpoint) - I miss my old house with 9' ceilings.

All right, time to do plyo :( - Shannon, I will be thinking of you!

Oh, and by the way, did I mention that this is a long weekend in Canada? No work tomorrow, woohoo!

Everybody, have a nice Sunday!

Pat - do you still have any space in the freezer or is it full of salmon?:)

08-02-2009, 09:33 AM
The Filthy 50:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Bring your own oxygen and aed :rofl:

08-02-2009, 09:38 AM
500. That comes out to 16/day and since we don't work the same body part each day it's more like 32 every other day.

Okay. So let's say three sets of ten worked into our programming, or ten sets of three or any other kind of mix here.

I think my last four pullups will have to be assisted though. Strained tendon in the bicep is healing but not completely yet. Pushups I can do!

Looks like I'm going to have to get busy today!

Mel, I just saw your post. Let me rethink this. :lol3:

08-02-2009, 10:28 AM
Ok, Lydia. Modify as you see fit. You are behind on reading so I have to state again that I am not doing real push ups. Still trying to work up to those. I think you missed the earlier post when I said with Gravitron, it would be a 9 month pregnancy. :D Anyway. I am using the band kneeling on the floor. So that makes the 500 a lot more digestible.

The Filthy 50:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Bring your own oxygen and aed :rofl:

I am not quite sure what all of these are, will have to look them up. Can I do 100 knees to elbows and take out something else? LOL For some reason, knees to elbows are really easy for me.:smug:

08-02-2009, 10:30 AM
Oh I'm late, I missed this thread yesterday!!

I won't be doing real pullups but I'll do my modified ones :)

We went kayaking yesterday then went to visit the inlaws to pick up the kitties and have dinner. My inlaws are trying to lose weight and they've done a good job so far in changing their diet. They wanted to give us their junk food though so we could take it. DH will take it to work on Monday but I much rather just see it go in the trash...

Today is rainy, stormy, etc. No biking, no kayaking, what will I do? :( I guess an indoor workout will have to do.

08-02-2009, 12:59 PM
Alena, I bet there's a video of the Filthy 50 workout, let me see...

Mel, I'm pretending I didn't hear you say we'd do that for her birthday! :lol3: Okay, I'll do it if you do it, but I'm gonna whine about the frickin' burpees!

Strongman competition was yesterday. I spent the day taking pics, and that was fun, since I got to be up close and personal to the athletes on all the events. I'm definitely doing it myself next year...it looked like a lot of fun!

Today is rest day, so I'll just be doing housework and yardwork and such, plus some planning for the upcoming homeschool year. Hope you're all enjoying your weekend!

08-02-2009, 01:35 PM

And naively thought Mel just came up with exercises. I shudda known. Geez, that IS filthy! Yikes! That will the cherry on top of my virtual cake.
Of course, I am taking back my statement that knees to elbows are easy. I was talking about something completely different.
Mel, Mel. YOU ARE EVIL!!!

08-02-2009, 01:53 PM
hiiiiii :) Just peeking in here. Errr.. hope to be able to do all that someday. So do you pick something to do for how many years old you are in your birth month? It sounds like a fun challenge.

Uhhh.. need to leave this thread before I get weak in the knees. LOL! GOOD LUCK TO ALL!


08-02-2009, 04:54 PM
LOL! No, Bingo Wings, don't run! This is just our monthly chat thread for peeps that like weight lifting. Mel and I have been doing Crossfit for a few months, and clearly, it has just driven Mel bonkers...it happens. ;) As for the thread title, Alena has started the P90X, which has a ton of push-ups and pull-ups and such, so I think that's what that's about. Please do stick around for the chatting. All are welcome, whether you are just looking into lifting or have been at it for years. :)

08-02-2009, 06:50 PM
OHHHhhhh.. I get it now. LOL! You know, after posting that I got some crazy thinkin' goin on - like.. what if the unwritten rule was that if you post in that thread you have to do it. I had a pretty good laugh goin on in my head picturing myself trying to sweat through the Filthy 50 at my current size. I bet you can't tell I am a newbie in this forum. :lol:

Wow.. P90X.. in 100 lbs that baby is MINE. I mean it, too - I will *own* that thing. I'll have it, too. ;) Okay, maybe in 150 pounds. But I will! My inner athlete is rearing its head. Alena - I bow to your awesome P90X'edness. You are rockin' it.

OMG no one told me Mel was bonkers. I hope she doesn't mind us talking about it in front of her. ;)

08-02-2009, 07:26 PM
Who is talking about me???? My ears are burning :flame:

Tomorrow's CF workout actually is the Filthy Fifty. Unfortunately, I have to take the kitten to the vet after work and will miss it. Shucks. :dizzy:

Monday is usually heavy leg day for me at the traditional gym anyway.

Bingo- Don't run in fear. Cheryl started the craziness. We do all wort of stuff here. I think Cheryl and I are probably the lunatic fringe.

Food on track through the weekend!!:carrot::carrot:

08-02-2009, 08:39 PM
Don't run in fear. Cheryl started the craziness. We do all wort of stuff here. I think Cheryl and I are probably the lunatic fringe.

Don't see me arguing with that statement! :rofl:

Do stick around Bingo, some of us lift a little more sanely.

Lydia - when is the moving date? Are you looking to be in a house when you do? I can see that you'd want to have your kids start at school(s) where they'll be rather than move them if you start out renting, then buy. Have you listed your house there?

It's a gorgeous day here. As was yesterday, which was nice as we had our dept picnic. I actually ate sensibly! 1 burger, a spoonful of beans, broccoli salad, part of DH's chicken thigh, and 1/2 moose brat (eh, not so tasty). No dessert, and only water. :)

TOday I'm harvesting. I've finished spinach, and peas are next, followed by the few raspberries we have. It's been so dry they didn't do well at all. GOod thing we got lots of strawberries and that blueberries were on sale at the grocery. Oh and DH picked some broccoli and a normal sized zucchini (as opposed to the log-sized one from last week!).

08-02-2009, 11:26 PM
Hey Pat :wave:

Thanks for asking. I'll give you a quick update:

We returned from Fairfax last week. Unfortunately I didn't find a house. I am working with a great realtor who is keeping me updated with all new listings the moment they post. I have narrowed my search into two school "pyramids". So that's progress. But we are looking for a neighborhood/street that has sidewalks, a back yard for the kids to play (read flat and big enough for a trampoline) and where attached two car garages are common.

I'm just now beginning to find some candidates for housing. As you mentioned we prefer to buy and not rent for the very reason you suggested. We don't want the boys to switch schools a second time.

What we have decided is to remove our self imposed deadline of three weeks to purchase a home. I'm keeping the boys enrolled in their schools in Ohio. We will continue the search and move in June. I'm sure the right house will come along between now and then. This will also give us time to commute back and forth and find the best neighborhood.

The amount we will be paying for our next home will be just so much higher that we don't want to rush into a poor decision.

My home will go on the market in April. I really don't have too many concerns about it selling. The crummy part, one of many about this, is that I am now unpacking all the things I packed in preparation for the move.

Our realtor sent me a link to a beautiful place this evening. I swear if DH reconsiders and says "You know," :chin: "lets move on this", after I've unpacked again, he's doing all the work himself. I'm booking a vacation and I'll meet him at the new address. :devil:

I'm envious of your garden Pat. You know what's in mine? Two hopeful tomato plants that were given to me from a sympathetic girlfriend out of her own garden. It took me three days to remember to pick them up, two days to plant and water them. They are barely hanging on at this point. :o

Mel: Enjoy your fithy fifty. Mine is going to include a lot of overhead lifts (boxes) hauled into the basement. :dizzy:

Welcome to the thread Bingo!

:wave: To everyone else!

Shannon in ATL
08-03-2009, 01:03 PM
Good morning everyone!

Wow, I missed all the 'filthy fifty' craziness over the weekend. I'm up for trying it on your birthdate Alena, but some things will have to modify due to availability in my garage. :) I'm also in on the 500 pushups and pullups, if my hanging pullups can count. I'm not up for real ones yet. I'll have to figure out how many I've been doing in my circuits - I think last week I did 80 pushups and 60 pullups as part of the circuits, this week will flip flop so should be 40-50 pushups and 120 pullups. Hmm.

Bingo - sometimes I think we are all crazy, not just Mel. :)

Lydia - sounds like a good plan on the house shopping, good luck!

I let myself get emotionally sandbagged yesterday, so didn't sleep well last night, so didn't get up and exercise this morning, leaving me feeling emotionally sandbagged again... bad cycle. Going to work out when I get home, a dumbbell circuit and the start of my 500 pushups/pullups and then some floor cleaning cardio I believe. Tomorrow I will get myself up and out of bed... I had eight work days in a row of getting up and exercising in, I'm disappointed in myself that I skipped it today.

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

08-03-2009, 01:40 PM
Lydia, good luck on the house hunt! I was disappointed that we found our place after 2 hours of looking. I was hoping for many weeks of it but denied :)

I did 40 modified pullups/pushups last night.

08-03-2009, 02:32 PM
Speaking of tomatoes LOL - I have two very scrawny cherry potato plants in a pot and they are dwindling. I don't think they have enough sun even though I put them to the best possible spot. THere are a few tiny green tomatoes forming on them but I am sure that, even if they actually ripen, my dogs will kindly eat them off the plant for me - as every previous year.
So the only Tomato in the house will be myself - plus maybe some in the fridge.

Arms and shoulders done. I am yawning and I think I will take a nap. God bless long weekends!

Shannon, I think it's more than normal to need a break after 8 days of exercise.


Shannon in ATL
08-03-2009, 03:02 PM
Alena - I can't take credit for eight days in a row of workouts, just eight workdays of getting up early. :) Though in looking at it, I have done 12 of the last 14, with only the 2 Sundays off the last two weeks. That does make me feel better, thanks! :)

08-03-2009, 09:31 PM
Hiiii buff friends! It is *I* the infamous BINGOWINGS! :encore:


Just letting you know that I changed my username. :) I do not play bingo, I *do* have bingo wings, but would rather have HOT wings, and everytime I see the word "Bingo" I think of Bingo the Clown. :D So.. I have a more positive and sparkly new name now. :)

WaterRat: Sounds like you have a great little garden going there! My parents are just starting to get ripe tomatoes.. it is the only time I will eat a tomato like an apple. The store bought stuff just does not compare to home grown!

Lydia: Hopefully you can relax about the moving thing for awhile now. My DH changes his mind daily about things, so I know how that goes too!

Got my cardio in this morning. Psyching myself up for the strength training tomorrow! I can't wait until I have all the breathing & correct forms/techniques down as second nature. For now, it is a mental workout as well. :)

08-03-2009, 09:42 PM
Well I'm glad I popped in here today and I love the new August thread! It inspired me to get on the floor just now for 10 quick pushups. This was just the motivation I needed.

I'm going to try to come here a post a bit more often this month. Maybe it will help keep me on track. I'm still struggling with food but keeping the damage fairly small.

To all the gardeners out there, this is the first year that I didn't plant any tomatoes but I think I took a good summer off! July's weather was terrible and the lack of sun seems to be taking its toll. My raspberry plants though are thriving. Anyone know what to do with some extra?

August has started off beautifully, I must add, and what great weather for our long weekend. Tomorrow...back to work.:(

Shannon - maybe your workout record will inspire me! 12 out of 14 days is great!

Lydia - good luck on the house hunting and the packing/unpacking...I hope the craziness ends soon.

:wave: to everyone...hope to see you all more often!

08-03-2009, 09:47 PM
To all the gardeners out there, this is the first year that I didn't plant any tomatoes but I think I took a good summer off! July's weather was terrible and the lack of sun seems to be taking its toll. My raspberry plants though are thriving. Anyone know what to do with some extra?

Gosh, I wish you could send me some! Mine are awful, due to the fact that we had no rain for nearly 6 weeks - and hand watering just wasn't doing it. We had lots of blossoms, and they were pollinated, but most, though red, are small and misshapen. Sigh. Lots of new growth so, so things may be better next year.

08-04-2009, 03:42 AM
Elisa, I recommend that you make some homemade raspberry jam, and send some to each of your crazy friends on this forum. Any time you need suggestions, I'm there for you, buddy! ;)

HotWings, I like the new name! Glad we didn't scare you off. Have fun with the strength training! :strong:

Mel, I think I'll take that fringe comment as a compliment, thank you! :lol3:

Everybody else, :wave:!

Missed my workout today, dangit! Had to work late morning this morning, so thought I would take care of the home chores this morning, then go do the job, which I thought would be a short one, then hit the gym for the evening workout time. Well, what was supposed to be a quick parts change on a dishwasher turned out to be a wiring and plumbing project, which just took longer than expected, so I missed the workout time at my gym. The good news is, the job turned out well and I made some extra money. The bad news is, tomorrow I will be stuck doing whatever stinking metcon I missed out on today. If it's a heavy lifting focus day, I'm not too proud to beg, though, so maybe my trainer will let me do both. I hate missing out on heavy lifting days!

Okay, I'm off to bed, so I can hit the gym early tomorrow morning. :carrot:

08-04-2009, 05:51 AM
Morning! Back from very early gymn workout. Cardio. I did it. Well done, me.

Elisa: extra raspberries? 1. Send some here. 2. You could make a pavlova but that involves meringue and cream so perhaps not. 3. Add to porridge or other cereal. That's quite delicious.

Hot Wings: great new name. And welcome.

Heavy rain is forecast for today so not much outdoor stuff today. Not good.

Must have more coffee. I seem to be speaking in telegraphese. Have a good day, all. :wave:

ETA: Cheryl,you were going to bed just as I was leaving my early morning gymn session!

08-04-2009, 08:42 AM
Cheryl, of course it was a compliment! :dizzy:

Silver, glad to see you back! Are you done all your wood chopping and hauling workouts?

Lydia, I love to look a houses. I've finally stopped going to open houses because I know we'll never move again until we drastically downsize, and I sure don't want to! It's not nearly as much fun under pressure, tho. So you'll be in Columbus for another school year?

Yesterday was cardio and heavy legs and I'm disappointingly NOT sore. Today I did light cardio and will go to cross fit, so who knows what is in store! A new CF gym opened near me, and I may go for one session some time this week. I have to decide whether to keep buying sessions or just get an unlimited monthly pass. Not sure my body can take it frequently enough for that to make sense financially.

Off to the wars,

08-04-2009, 10:06 AM
Hi guys!!


So today I incorporated pushups into my sprint interval workout. Sprint 200-300 meters, drop, do 10 pushups, repeat. I got 6 rounds in before my arms were TOAST. Could that have anything to do with the fact I did a killer chest/shoulder workout last night? Hmmmm.......

Have a great day all!

So, 60 pushups, 0 pullups (and Shannon, mine will be modified pullups of all sorts, I still can't do an independant pullup)

08-04-2009, 10:42 AM
Good morning!

P90X yoga this morning. I have to agree with all those who had said it's boring. (Lydia, forgive me). It is very challenging though and I sweat like a piggie but I only wish he had thrown in more variation into the routine (i.e. into the first 45 minutes. I have to yet progress to the second 45 minutes).

Elisa, I am really liking Cheryl's suggestion to make raspberry jam and send each of us a jar. LOL If not, how about I will send you Beetle Bug for two weeks and she will be eating the raspberries straight off the bush. No need to harvest anything.

HotWings - welcome. I did like the name Bingo (and I did not associate with any clowns). Since English is not my mother language I have a hard time calling anyone anything in plural. So I think I will call you Wingo. How's that? :-)

Birchie - good job on the cardio! (and Elisa, you on the push ups, too!).

Cheryl, I was wondering if your new job already started and how it's going. So you are also a budding plumber. Woman, is there anything you cannot do? I am seriously getting a Minderwertigkeit [did I spell it right? My German got very rusty] complex here.

Lydia - I think there will be a mini move in the near future for me, too. Not an actual move but I need to have my hardwood floor refinished (that's basically the entire house except for kitchen and bathroom. That will involve moving everything into the basement and the rest of the stuff into one bedroom that would have to be done later. I am not looking forward to this. The house will be inhabitable for a while. Pooches will have to go the kennel. I don't know if I won't be more upset than them. They are used to their comfort, being the princesses that they are.

Mel, Shannon and everybody else - waving at ya. I have to tank up some coffee and get my brain into gear.


08-04-2009, 10:44 AM
Eh, I missed midwife. My post was sitting on my monintor unfinished for a long time and she posted in the meantime. 60 pushups - Midwife, you have an entire MONTH to do 500, you don't have to squeeze them all into a single week. :-)
You rock!

08-04-2009, 11:14 AM
Last night I did 25 minutes on the elliptical using my weighted boxing hand weights (its like a glove but has a weight in it). I did various jabs as I ellipticalled. My arms got sore and I had to take breaks but then I just moved my arms as if I was running.

This morning I did 40 pushups and 40 pullups so I'm up to 80/80.

08-04-2009, 01:08 PM
My coworker, who sits less than 2 yards from me (we share the same side of our dog bone workstation) just arrived for his afternoon shift and he brought with himself not one but TWO slices of :jeno: and already inhaled one.

I am dying a slow death here!!! :stress::cbg::yikes:

08-04-2009, 01:25 PM
Quick - picture yourself taking that pizza and shoving it all over his face.. or picture that pizza as extra padding on your booty!! You KNOW if you ate that slimy greasy thing you would feel completely awful and be in a grease-induced coma-like nightmare.

Hmm.. stand up a file folder so you don't have to look at it. LOL

Shannon in ATL
08-04-2009, 02:43 PM
HotWings - love the new name! :) And, the line in your sig made me laugh!

Alena - good idea from HotWings to stand up a folder to block the view of the pizza, but what about the smell? That cheesy smell is what kills me! Open a bottle of white out and stand it by the folder maybe?

Nelie - where did you get the weighted gloves? That sound like a great idea - I do a lot of jabs and punches while walking on the elliptical at lower resistance settings myself, and have thought about hand weights.

Elisa - yummy... raspberries... I eat them a lot on cereal, or frozen in smoothies, so if the jelly idea doesn't take off maybe freeze them for smoothie and yogurt toppings all winter?

Midwife - nice job on the pushups!

Mel - hope you find yourself more sore after your CF workout! :devil:

Birch - high five on the early gym session!

Cheryl - sorry about the missed workout, but I'm sure the extra money will be nice! Good luck with today's metcon makeup! :dizzy:

Got my workout in yesterday afternoon - 60 pullups in my circuit. No pushups in this one. Got up on time this morning so got in some cardio before work, though my legs weren't loving the treadmill today. I added in the jumping-squat-tuck whatever it was called exercise from Pat, 1 set at the beginning, one after 3 rounds of dumbbell sets, 1 at the end. The legs were hating me after that!

Good day to everyone else! :wave:

08-04-2009, 02:52 PM
Wingo: So like you think you get to choose your own name in this forum. :lol3: Nope. :nono: I think that Alena selecting a great name for you. So Wingo it is.

Alena: You are too important to feed your body pizza or anything else that is convenient and loaded with sugar/fat/salt. If we allow ourselves to do what is easy or tempting most days we don't get to enjoy the pleasures of learning what our bodies can do when it is strong, lean and healthy! ;)

Oh, and refinished hardwood floors. How wonderful. I would love to do that too. I found a really great product that I use on my floors instead called I think Orange Glo but it doesn't remove scratches like sanding it does. Anyway, good luck with cramming your entire home into the basement. Seriously, good luck with that. :hug:

Cheryl: I so envy your mechanical aptitude. I need to learn how to do some of this stuff. :chin: I think I just thought of a new business for you. Seriously Cheryl, why don't you offer a service where you teach people how to do this stuff. Is that silly or I don't know, market it as a home improvement/teaching type thing.

Elisa: Send that jam this way and I'll make special cookies for Christmas and send it all back to you. Ahh. Share the love. :p

Nelie: TWO HOURS!? Bummer. I just would have felt cheated too. :lol: I like looking too but the stuff I saw didn't inspire me. I just couldn't see my family there. ~sigh~ Good I decided to step back. I'm just one of the intuitive people who just knows it when they see it. (Goes for people too, DH was one of those. :love:)

Mel: First, how's the book? I just put it on hold and won't see it for a few weeks.

Yep, looks like I'm here for the year. I'm okay with it. Just moving on.

I reinstated my membership to the Y this morning. So when you come to visit our city you will have your choice of three gyms to workout in! :rofl:

The Y offers childcare which is important for me right now. It's three weeks before school begins and I can't go that long without a gym workout. It will also be helpful on the weekends. As an added bonus, DS1 can and will workout with me.

I will still have my other membership to the training center till February. So, when the boys go back to school I'll hit that at least once a week and actually sign up for a series of training sessions to keep learning something new. All these things will help keep me sane through this year and is much cheaper than the $500.00 a month childcare I was considering for DS2 after his kindergarten day.

Okay. Easy cardio day for me today. Only had half an hour to workout before the child care at the gym closed so no pushups or pullups done. I'll have to do double duty just to catch up with you ladies. People are going to wonder what got into me tomorrow when I go in just to do the push pulls. :dizzy:

Enjoy the day!

08-04-2009, 02:52 PM
Shannon -

I found this set on clearance at Target and it was actually cheaper than hand weights so I figured why not.

I haven't actually done the DVD but I have used the gloves and I like them.

08-04-2009, 02:57 PM
Hah, that would be AWESOME if the pizza went as extra padding into my booty! My butt is so small that my friends jokingly ask me what do I sit on?
And I found that he brought not two, but FOUR slices of pizza! When I growled at him he offered me one slice. Then I had to yell at him "Go away!!!" and "Do you know how many carbs are in that?"
Actually I know that I ate it my tummy would feel very very happy. Oh well. So instead I am having romaine/cucumber/tomato/red pepper/red pepper salad with Greek dressing.

08-04-2009, 03:49 PM
Good job Alena! I know what you mean. Pizza still smells delicious, but I'm seriously unhappy when I actually eat it. I do make some at home though, minus most of the grease. :)

Those awful carb monsters kidnapped me yesterday. Started with some homemade almond pastry and went downhill.... Grrrr. Woke up at 5am with a headache which I'm sure was directly related. Took some Advil, skipped my workout, and went back to sleep til 7. I'll be at the gym tonight for some upper body :strength: stuff.

Alena, I remember my parents refinishing the hardwood floors in our living and dining rooms when I was a kid. We actually slept at my grandparents' house for a couple nights.... My house now has wood floors just in the living room, and all winter it's covered with an oriental carpet, so they're in pretty good shape still. But DH wants to recarpet the bedroom this winter, so there's a major furninture move in my future as well.....

08-04-2009, 05:34 PM
Pat: Love the carb monster image. Isn't weird how food can have such a strong affect upon our systems once we've lowered our intake of it.

A year or two ago a friend gave me a loaf of cinnamon bread from a specialty bread shop. Unsliced and still warm. OMG.

The kids had a few slices but really, I had waaaay more than half of that thing. :o Within two hours my face began to feel puffy. DH came home from work and wondered why my eyes were so swollen. I showed him the bread wrapper.

Ordinarily I never buy bread from a bakery but this was a gift and just one slice of that stuff and I couldn't stop. Seriously. To this day I avoid the bakery. It's not a slippery slope, it's a cliff where just one step is the end for me.:^:

08-04-2009, 06:12 PM
:lol: Wingo is just fine with me... as long as it's not Bingo, I'm happy! BUT.. when I get down to my goal weight and have my nice guns to show off, you better start calling me HOT Wingo. :lol:

nelie: I never thought of using weighted gloves on the elliptical! I need to try that tomorrow.. will probably just substitute some wrist weights. I assume it would be the same effect?

Shannon: That jumping squat tuck thing sounds like fun, actually. I can't wait to do more jumping stuff, but I can't right now - I had knee replacement surgery 2 years ago (Caused by a very, very old high school basketball injury. My knee finally said, fix me or else!) and it never got fully rehabbed. So now I have to strengthen it before I can do any jumping. I catch myself favoring that leg a lot and try to concentrate on stopping that - but 28 years of favoring it is a hard habit to break.

Alena: Look at all your awesome willpower - you stared the evil pizza in the face (was even offered some!) and you turned it down. :cp: Seriously, though, you can have some of my booty padding. I won't even charge you for it. :lol:

Lydia: Great that you have a gym with childcare! I wish we had one around here. Wierd about the cinnamon bread, but dang that sounds so good. :lol: I've been eating a clean diet for just over a month, and actually got sick to my stomach after eating a BK chicken sandwich the other night. Didn't put me over on calories, but I sure felt awful - never again!

Got my dumbbell sets done this morning. Didn't have to think about form & technique quite as much this time! Tomorrow is cardio at the fitness center.

08-05-2009, 05:44 AM
Morning. Went to gymn early and felt pretty bad afterwards. All I'd done was treadmill and a bit on the recumbent bike, followed by stretching. Now I feel a bit better and put it down to the bike being in an AC gale. That was too much for me at that time of the morning.

I am getting fatter. Eating too much and not enough exercise over the last few months for the medical reasons. And now it's the long school summer hols which are always a bit challenging in the food dept. Getting the balance right is harder for me in the summer.

One of the things which has happened is that I'm eating/drinking more of my forbidden or in moderation foods. Coffee is one of those. Especially now I'm trying to get to the gymn in the early am. Balance, it's all in the balance.

Mel: no work in garden recently as the weather has been bad. Today looks OK so I might try a bit. Yesterday was just clag, most of the day.

:wave: Have a good day.

08-05-2009, 08:39 AM
60 push ups, 60 pull ups at cf last night.

no time....


08-05-2009, 08:53 AM
Pat: Love the carb monster image. Isn't weird how food can have such a strong affect upon our systems once we've lowered our intake of it.

A year or two ago a friend gave me a loaf of cinnamon bread from a specialty bread shop. Unsliced and still warm. OMG.

The kids had a few slices but really, I had waaaay more than half of that thing. :o Within two hours my face began to feel puffy. DH came home from work and wondered why my eyes were so swollen. I showed him the bread wrapper.

Ordinarily I never buy bread from a bakery but this was a gift and just one slice of that stuff and I couldn't stop. Seriously. To this day I avoid the bakery. It's not a slippery slope, it's a cliff where just one step is the end for me.:^:

This!! And it's sooo weird....did I always react so severely to sugar or am I just noticing it now that I've limited it significantly? Cookies, crackers, sweets, etc. make me retain water big time. I always wake up really thirsty if I've eaten crappy carbs the day before. I think I used to have a tolerance for these foods that I now lack. It's so weird!

08-05-2009, 09:48 AM
It has to be a tolerance that we build over time. I also find that I am very thirsty within thirty minutes to an hour after overdoing refined carbs at a meal. It must be my body's way of saying "Woah, that was waaay to much, lets get that stuff out of here."

08-05-2009, 12:34 PM
I have to say I am still anxiously waiting for my body to start reacting adversely when I feed it a pizza or some stuff from MickyD's. I would LOVE to be sick afterwards - it would definitely stop me or at least made me think twice about it, in the future. Maybe I haven't "abstinned' (is that a word?) long enough for my body to forget those things.

And speaking of cinnamon - there was a certain incident about a month or two ago (I don't think I mentioned it) - when I bought a 'apple spice cinnamon loaf' - or some such - it was still warm from the bakery. Oh well. Let me just say that it was a very BAAAAAAAAAAAAAD idea. Most of it ended up in my digestive system because it was impossible to have just one slice (oh, and I think I put margarine on it, to add insult to the injury) and then I ended up splitting up the rest of it among the dogs because I knew I could not trust myself as long as it was in the house. I won't buy it ever again. But I am getting better. Most of the time I am able to resist.
Geez, where did I read this :chin: : "I can resist anything, except for temptation.":dizzy:

I had one of my sleepless nights so I decided to skip the morning workout (I will do it in the evening) as getting some sleep was far more important. I can't function if I don't sleep enough.

Birchie, are you lacing your coffee with some cream or sugar? Or did you mean that when you have coffee it is nice to have something to accompany it (something to bite into)?

Gotta run to a meeting, will check in later.

08-05-2009, 01:26 PM
I had one of my sleepless nights so I decided to skip the morning workout (I will do it in the evening) as getting some sleep was far more important. I can't function if I don't sleep enough.

This was me yesterday morning - after the carbfest I couldn't sleep and then woke up with a headache. Workout last night was pretty good. But OMG I'm finiding I prefer it early in the morning (cover your ears Lydia!). Except for cardio, I find I have more stamina for that in the evening (or the afternoon, but there's this work thing....) Today is cardio, and it'll be later, as my car is in the shop and I have to get a ride over there (1/2 hour) and pick it up, then back to the gym. We took it last night as DH is on jury duty this morning and had to be there at 8.

It's been raining here since last night - finally a good soaking. I can almost hear my garden and lawning cheering! The cats however are not pleased! They are in the house for the day.

I'll just :wave: to everyone, as I have a lot of work, and in interview to conduct at 10....

08-05-2009, 02:37 PM
Alena: Don't feel bad about not having an adverse reaction. I'm not certain that it's particular helpful in changing behavior. The whole negative reinforcement thing with food hasn't really stopped me from having :sssh: pizza night on Saturday night with the boys. Yep. That's right. It's usually two slices.

:chin: I noticed something though and I wonder if this happens with anyone else: Does drinking diet soda make you feel hungrier? I noticed that when I order diet soda with my restaurant meals I usually leave the restaurant still feeling HUNGRY! Pizza is only once a week and I'll limit it to two slices okay, sometimes three. But most times when we eat out I order it as clean as possible. No bread/bun, grilled chicken, plain, veggies steamed with nothing on it and diet soda. I walk out of there feeling grumpy because I'm still hungry and will usually make a protein shake for myself once I get home. On the other hand, if I drink water with the meal and just a little diet soda for fun, I feel much much more satisfied. Anyone else notice this?

Okay. Pushup and pullup challenge. I'm pitiful. I did 10 with medicine balls chest and chin to the floor (Mel can attest to chest means flat to the ground :lol:) and ten without med balls. No pullups. I'm never going to make this but I'll keep working on it. Maybe I throw in a few during the day here just to catch up. Maybe ten every hour till bed time. :rofl: Better get started right now. :p

08-05-2009, 02:57 PM
Lydia: I have that reaction to diet soda, too! I had to cut it out completely.

One thing shocked me a bit this last few days, though. I am eating a clean diet, but about 3 days this week I got a little lazy and for my fibrous veggies was only eating iceburg lettuce salads. Well, all of those nights after the kids went to bed, I was craving carbohydrates - the starchy kind!... it was really bothering me, because that hadn't happened at all since I started. Then it hit me - I had stopped eating the other fibrous veggies - broccoli, green beans, etc. with my last two meals of the day - was only doing a salad. So, yesterday I made sure I was eating those - and BAM - no cravings last night. I didn't realize those veggies were actually helping with carb cravings?? :?: Glad I figured it out, but it was a bit shocking. :)

Got my cardio in today - up to 30 min on the elliptical now! Did the weighted glove idea - wasn't punching or anything, but just used wrist weights as my arms were going back and forth on the machine. I didn't think it was really doing anything.. but when I got off I could tell it had! Thanks for that idea :yes:

And regarding weight lifting .. I assume being sore is a GOOD thing??! I hope so, cuz my booty, arms & legs were sure hurtin this morning. LOL

Will check in later on.

08-05-2009, 03:45 PM
Just calling in to say that what is wrong with me today is ... a sugar hangover. I know better but things have slipped! And this is what happens.

Good vibes to all fellow sufferers. :goodvibes

08-05-2009, 04:08 PM
I do not need to eat supper now. I probably need a glass of water. It's a lovely evening, the sun is going down in the west and the cows are munching peacefully outside the window. No need for supper at all. None at all. I'm not hungry. I am probably a little thirsty.

Thanks, everyone.


08-05-2009, 04:19 PM
I have that reaction to diet soda, too! I had to cut it out completely.

I gave up diet soda awhile back - I have to pee within 1/2 hour of drinking it, without fail. :lol: Now I get my caffeine almost entirely from coffee. Otherwise, I drink water, and for a treat, sparkling water (Kroger's brand Big K is very low in sodium, whereas club soda has more). Lydia, you might try ordering a club soda if you like carbonation with your meal.

08-05-2009, 04:44 PM
Aaaah, cows munching ..... and British (or Welsh cows, pardon me) to boot! I am just picturing the bucolic idyll. :-) Actually, one of the nicest pics I ever took myself was one shot in 1922 in the UK - three horses grazing a field full of dandelions ... one was very dark brown, one was brown and one was white. How perfect was that? I had to hang on a fence to get the pic but it was worth it.

Lydia, you could not have chosen a better time to ask the question. We had a lunch at a Thai restaurant (our company pays here and there for team lunches) and I had a diet Coke .... I usually have two or three in a month. I think I ate a lot (shrimp, mango salad, chicken skewers) but I did feel strangely hungry when we were leaving even though my stomach was FULL. How odd is that? You may be onto something here.

I remember that in those days when I bought a container of Haagen Dazs ice cream (Caramel Cone Explosion, anyone?) and did not put it down until it was completely empty :rollpin::rollpin::rollpin:I was always terribly thirsty for hours afterwards.


08-05-2009, 04:48 PM
Dreyers Cookies n Cream was my downfall :)

Lydia - You can catch up. Even modified pushups/pullups count (in my book).

I'm not sure if diet soda makes me hungry but diet gum sure does. I love gum but can't chew it due to that.

08-05-2009, 07:32 PM
Actually, one of the nicest pics I ever took myself was one shot in 1922 in the UK

How old did you say you're going to be Alena! :rofl:

I'd love to go back to the UK, esp Wales. I'm trying to talk any number of people into going with me - my DH, my sister, several of my GFs...... but so far no takers. I "could" go by myself, but half the fun of traveling is to have someone to oooh, and ahhh with. :)

08-05-2009, 08:01 PM
SilverBirch: Your image of the cows munching grass struck a chord with many of us. ~sigh~ I immediately recalled the evening summers spent on my grandparents farm. The pasture was right next to the driveway beside the family room. I spent many evenings sitting out there after dinner hoping to catch a summer breeze. Green. Lots and lots of Green. Thanks for the mental trip. :hug:

I hope that you are beginning to feel a little better. I know that maintenance has it's ebbs and flows for me. I can do really well for months and then hit a stretch where I struggle. Hang in there.

Pat: I covered my ears about your preference for afternoon cardio. :lol: I'm back to working out mid morning again too. The boys have to come to the gym with me right now and I can't pull them out of bed at 4:30am to hit the gym. :devil: Here's what I think. The best time is the time that guarantees you are there on most days. Over the last four years that time has changed and I've risen to the challenge. Each and every time frame has it's tradeoffs.

That is a great suggestion. Maybe that with some lemon or lime would be a great idea. Even sparkling water. :chin: I'm just so darn addicted to the stuff. I don't really think it's the taste either. I think it's the 'IDEA' of having a treat that doesn't cost me a lot of calories. But...if the soda leaves me feeling unsatisfied or I have the psycological tendency to pair it pretzels, or popcorn then how many calories does it really save me? Seriously. I wish I could be grown up about this and just not buy it like so many of you.

:idea: I need to make a grocery list that comprises the items I refuse to buy for just one week. :rofl: Seriously. :chin:

08-05-2009, 10:16 PM
Hey peeps. :wave:

Well, I missed Tuesday morning at the gym, anyway, but made it in this morning. Had to make up Tuesday's little metcon, and missed out on the heavy squat snatches I'd requested, because there just wasn't time for me to do both. My trainer said I could do the snatches tomorrow, though, if I want to, which I do, of course! I did get in a few practice ones today with a light weight, just to give it a try.

Today I did:
Run 300
8 Skin the Cat
35 KB Swings
3 rounds

My time was 19:31. It took until round 2 to get the hang of the Skin the Cat move. Well, to do some semblance of it, anyway. :lol3:

Gotta get off here, since I promised the boy I'd be quick with this, so we could read. We're almost finished with our current read aloud book, so he's anxious to hear what happens next. :book2:

08-05-2009, 10:41 PM
lol, Pat beat me to it!

one of the nicest pics I ever took myself was one shot in 1922 in the UK

You look quite good, m' dear!

Refined carbs and sugar give me horrible night sweats and insomnia. As lydia said, adverse reactions aren't always enough to make me abstain.


08-06-2009, 12:19 AM
60 power pullups at the gym

so 60 pushups/60 pullups

08-06-2009, 12:46 AM
Cheryl: Which book are you two reading aloud? I also read to my 11 year old. Usually it's a book he's already read by himself and just wants to share it with me to. We are currently reading the The Mysterious Benedict Society. We are currently at the part where they just finished the third test and each rang the bell.

Love the "skin the cat" I haven't tried that myself. I might have to snag one of the trainers at the gym for a little assistance or just to make sure I don't kill myself the first time through. :lol: It's a lot like the move DS2 does where he climbs up my legs and then flips himself over while holding both my hands. Okay, how many of you remember doing that as kids too. We should all be Skin the Cat pros right? It's all about reconnecting with that inner child. ;)

Alena: Man, I kept looking at that date and doing the math but I wasn't going to say ANYTHING. :devil:

08-06-2009, 08:46 AM
Lydia! I love that picture! BTW, your two best friends still seem to be there ;);)

10/10 during warm up.

08-06-2009, 10:13 AM
Lydia!!! Look at you!!

:lol: at 1922---weightlifting is the fountain of youth, is it not?

08-06-2009, 11:17 AM
I am laughing myself silly here. Maybe I shouldn't correct the date because then Mel will tell me I don't look so good after all. Hahaha.
Ok, it was supposed to be 1982. I sept 3 blissful months in the UK hitchhiking all over the country. Even made it to the Orkneys (a bit windy up there).
I was leaving I think on July 2, princess Di (RIP!) just checked into hospital and Prince William was born that day (I may be a day or two off but hopefully not more than that). LOL

I did some gardening last night and my lower back is paying for it. I am worried that the P90X yoga is not that good for it. Too many upward dogs too early in the morning.


Shannon in ATL
08-06-2009, 12:06 PM
Alena - I didn't even catch the date when I read that! Funny! :) I was infatuated with the Charles & Diana saga when I was younger, then she was killed on the day of my first wedding. I should have taken that as a bad sign! :)

Lydia - great new pic! Diet soda leaves me feeling hungry, too, actually. I never drank it until the last year or so, and only have it now occasionally. Weird.

Cheryl - good job on the Skin the Cat, and nice time on that circuit! I found out this week that my best friend who moved to Phoenix last year joined a crossfit gym recently... they were also doing Skin the Cat this week, and he claims to love it. Some people are just crazy! But of course, I'm not including you in that crazy! ;)

Birch - that does sound like a peaceful way to spend an evening. How did you do holding off on the eating last night? Feeling better from the sugar hangover?

HotWings - I start to worry when I'm not a little sore after a weight session! And weird on the carb craving, though it makes sense. Fiber + carb from the veggies curbs the crazy later.

Nelie - Phish Food always did me in on the ice cream front... and I love gum. Don't chew it much anymore because it is against our employee policies to chew gum on the line, and I never know when I'll be going back in the kitchen.

Mel -carbs and sugar can cause night sweats and insomnia? I didn't know that.

Worked out last night - 75 pushups in my circuit - 15 at the begninning, 40 as part of the dumbbell circuit, 10 in the middle, 10 at the end. Followed it with 20 mins on the stationary bike. Did 3.5 miles of treadmill intervals this morning. No pushups or pullups today. Might try to get some in when I get home, might not. :)

Good day everyone!

08-06-2009, 01:01 PM
Glad you all liked the new avatar. I thought it was time to update. DS2 was just thrilled that I just walked through the door so DH had to shoot the picture.

Shannon: Great job on the pushups. I only got in 36 today. three sets of 12 worked into my deadlifts. I even wrote out a workout for myself today but forgot to take it out of my purse. :rolleyes: So I remembered to throw them in between sets of leg work only once. Kept getting distracted the rest of the time.

Interesting about the diet soda affecting so many of us this way. ~sigh~ I REALLY SHOULD GIVE IT UP. (She says as she finishes her lunch with a diet cherry Coke soda) Okay. Maybe the last carton in the garage will be it for the month. I wonder if it would make me go mad if I give this up. :chin:

08-06-2009, 02:06 PM
Nice guns, Lydia!

Now tell me what is wrong with this picture, below. Not enough body fat?


08-06-2009, 02:50 PM
Okay, how many of you remember doing that as kids too. We should all be Skin the Cat pros right? It's all about reconnecting with that inner child.

Me, me! :lol: The dads in our neighborhood got together and put a playground quality swingset up, and we had rings on it (and a trapeze, and swings of course).

Love the new avatar Lydia, the arms esp. DS2 is a cutie as well.

Fran, Skwigg has that photo on her blog as well as a much more attractive one of Jennifer Aniston. Her arms look great.

Yesterday ended up being a rest day, what with my car in the shop, DH on jury duty all day (and now actually on a jury), then an inspector at the house for a couple hours in the evening (energy assistance audit - we passed too well, and are not eligible for much, and he said there's not much more we could do). So I got up and did cardio this morning (ugh, Lydia and Mel, how do manage it). It was really just a place holder....

It's raining here again today. Very good for helping the sod that DH put back onto his trench for the well pump wiring. Life in the country is fun, eh?

:wave: to everyone. Have a great Thursday.

Shannon in ATL
08-06-2009, 03:06 PM
Now, I just love Jennifer Anniston's arms in that pic. The Madonna one might give me nightmares... That is Madonna, isn't it?

Lydia - I gave up soda cold turkey several years ago. I just stopped drinking it altogether for years when I looked and realized I was consuming in excess of 100 ounces of Dr. Pepper every day. Hard at first, but it got easier as time went on. Now that was regular soda... Now, I have an occasional one here and there, sometimes regular sometimes diet, every few months or so. I usually get on a kick where I have several in a several days, then stop again for months. I don't even miss them anymore.

I need help figuring out another way to do modified pullups in my garage.... I've been doing hanging pullups off the bottom of my treadmill console, but I don't know that it will hold up long term. I don't have a dining room table to use, my little breakfast room table is way too light. I've thought about doing something with a stepstool and the bar on my Weider but can't quite visualize it... I have an IronGym Pullup Bar, but can't do a regular pullup yet. I'm thinking I might buy a band to do assisted? I know I've heard some of you guys talk about those, where would I find them? Amazon.com? Or someone mentioned resistance bands?

08-06-2009, 03:13 PM
Shannon - ever thought of using a turned-over hospital bed? LOL

Alena (ducking & running)

Shannon in ATL
08-06-2009, 03:26 PM
Shannon - ever thought of using a turned-over hospital bed? LOL

Alena (ducking & running)

:rofl: I know, I know... too much experimentation and a hospital bed is exactly where I'll end up!

08-06-2009, 03:39 PM
Shannon, is it possible to place the pullup bar lower or no? You could always try standing on something but I know I'd probably fall if I tried that.

08-06-2009, 03:59 PM
:rofl: I know, I know... too much experimentation and a hospital bed is exactly where I'll end up!

Nope, you didn't get my joke:
The scene comes at about 45 seconds into the vid. :D

08-06-2009, 04:03 PM
Fran: OMG. I have never seen that pic. It scared the **** out of me.

Shannon: I have purchased flat bands to use with my clients this summer. I purchased them from a different site because I was using them for something other than pullups. However, I think this site does a good job of guiding you to the best selection for assisted pullups


Now you too may develop a love hate relationship with giant rubber bands. Actually, the ladies loved these. It was just a little something different AND they could easily pack them in their suitcase to maintain their strength training program while traveling. (shorter bands than the assisted pullup bands) This is a link to the ones I used this summer:


Alena: Too funny. Yep. That would work. Good to know if DH ever has me committed. :rofl:

08-06-2009, 04:57 PM
It's recent Lydia, from just this week - Monday nite maybe? Looks like she's recently taken things to an extreme. Here's the full story.
Yoga did this to her? I don't think so!

08-06-2009, 05:19 PM
She definitely needs to fatten up! Eat something girl!

Shannon in ATL
08-06-2009, 05:38 PM
Nope, you didn't get my joke:
The scene comes at about 45 seconds into the vid. :D

Oh, yeah Alena, I remember that scene now! I just have a hard time thinking about things that she would be doing and imagining myself doing them. She just looks so, well, buff in that film! And I feel far from buff. :) Though watching that clip did reinvigorate my exercise bug.. which could result in DH having me committed, so like Lydia at least I'll be ready! LOL

Nelie - this one hooks over the top of the door frame, so can't put it any lower... Might try the stepstool idea with it though... Or look for the tension bar that can go at any height...

Lydia - thanks for the links! :)

Fran - just read that article, so the trainer says Madonna got those veins from yoga? Really?

ETA - wow, planning the rest of my exercise week and the weather minder on my browser shows a picture of a smoking thermometer with mercury bursting out the top for Saturday... maybe I need to rethink my run at the park Saturday plans...

08-06-2009, 06:26 PM
From the article:
Perhaps she needs to rethink her fitness sessions with personal trainer Tracy Anderson, which involve gruelling two-hour workouts six days a week while drinking coconut water to keep energy levels high.

Earlier this month, Miss Anderson said: 'I have completely changed Madonna's body. I told her to forget everything she had been taught before and to give up yoga, which can make you look terribly veiny.

Um, yoga = looking veiny? I don't think so. Loss of body fat is what's given her that look......

08-06-2009, 07:00 PM
Earlier this month, Miss Anderson said: 'I have completely changed Madonna's body. I told her to forget everything she had been taught before and to give up yoga, which can make you look terribly veiny.

Hahaha, Madonna doesn't exactly strike me as the kind of a person who would let others dictate what to do/not to do.

And the mention of "gruelling" workouts made me laugh. Since we have all seen the youtube vid in Gwyn's exercise studio. Madonna was very athletic long time before Tracy Anderson got hold of her.

08-07-2009, 03:21 AM
Hey all. :wave:

CF workout today was one I actually liked, a run, but not a sprint! :carrot:
"Run 2.5 miles"

I got a good time, too, for me, even blew my mile time out of the water, without meaning to. My previous best mile time was 11:20 or something close to that, but today I did the 2.5 in just under 25 mins, for about a 10 minute mile...sweet! Not sure why my running has been improving so much lately, but I'll take it. :)

After Crossfit, the workout-of-the-rest-of-the-day was spreading about 5 yards of gravel, so lots of shoveling, heavy wheelbarrow wrestling, and raking. My low back feels like I've done about a bazillion deadlifts. :faint:

That's all the excitement from here for today.

Lydia, re what book we're reading, we are currently making our way through the Dragonlance series, the original 3 books (since I think there are about a million that have been written since those 3, lol), and just finished book 2. After book 3, he'll be on his own if he wants to read more of this series. Some titles he's really enjoyed in the past: A Painted House by John Grisham, Angela's Ashes by Frank McCourt, Touching Spirit Bear by Ben Mikaelsen, and Winterdance by Gary Paulsen, which are all boy adventure stories of some sort, except for Winterdance, which is a grown-up adventure story, but hilarious. I'll check out the title you referred to...thanks for the suggestion!

Okay, I'm off to bed. I forgot to send this, so it's been sitting here cooking on the puter for an hour or so...hopefully it will still post!

08-07-2009, 07:06 AM
Wow, I wouldn't describe Angela's Ashes or A painted House as a "Boy adventure"! You have one very mature boy there!

CF yesterday evening was dead lifts, dips and sprints. I'm surprisingly not sore. Dead lifts are easy for me and I didn't load up enough. At least I have a strong butt! :rofl:

I'm not doing cardio right now because I got 4 hours of sleep. I was ready to kill my night owl son at 2:30 am when I started hearing him talking then turn on the downstairs bath fan. I guess we should but in a quieter fan, but really! I never really got back to sleep and was wide awake by 5:15, but just couldn't drag myself through cardio.

If I get a first or second wind, I'll go do a push-pull up workout at lunch :)

CF is making my shoulders, back, chest and arms really cut, Also, my traps are bigger- not happy about that, but I'll take the other effects! No, I don't look veiny or string like Madonna, though!

Have a good one,


08-07-2009, 10:12 AM
Woohoo on the 10 min miles, Cheryl! That's fantastic!!! :broc:

08-07-2009, 10:42 AM
Cheryl - I've read kettlebells are one of the best things for running so I'm guessing it is the CF/Kbs?

I'm really considering joining a running program starting in a few weeks. They meet twice/week and once/week is running on a track which I've never done. The other time is running in a beautiful park at 8am in the morning... on a weekend...

I did 40 pushups/pullups last night along with my kettlebells. Tonight is elliptical!

08-07-2009, 10:47 AM
Cheryl :high: on the run. Those are the kind of measurable improvements that make it more than just about weight loss. Takes it to a whole different level. :yes:

Your book choices made me smile. I have been thinking about selecting material that may be interesting to both of us but just kind of hung back from it yet. The Dragonlance series is something I am unfamiliar with but he probably knows about it. I'll ask. His next favorite is from the Skullduggery Pleasant series.


The new one was just released and we have it reserved at the library. He's so jazzed. :dizzy:

Mel: Get some sleep and then get a new fan. Congrats on the further defining CrossFit physique. So I gotta ask, did you notice the changes first or was it someone else? I find that DH usually notices these things before I ever do. :devil:

Probably a rest day for me today unless I decide to go in the afternoon. Maybe. Unless I get caught in another project. It's a fine line, energy for the workout or energy to unpack, paint something, fix something etc. Cheryl, I don't know how you do it?!

Shannon in ATL
08-07-2009, 12:04 PM
Good morning - no exercise for me this morning, my DSS was also a night owl last night... got up 6 or 7 times between 3:15-3:55, then again at 4:15 right as I had dozed back off. Daddy's alarm then went off at 5, I didn't actually fall back asleep until after he was out of the shower & he and DSS got up at about 6:20ish. Needless to say my 6:40 alarm for exercise wasn't happening... I'm going to do my dumbbell workout when I get home today with some light cardio, took the extra sleep this morning.

Forgot the apple to go with my laughing cow afternoon snack... Sadness...

Already had an iced coffee this morning... off now to make some black tea to try to get in a little more caffeine...

08-07-2009, 02:44 PM
Ah, Lydia, that's a new series to me - I'm ordering it now! :) Has your DS read the Ranger's Apprentice (John Flanagan) series? They're very popular here. Also The Last Apprentice (Joseph Delaney) series. The kids keep abreast and always let me know when the newest ones are coming out.

Gosh, our workout this morning was squats, then um, some squats, followed the squat jump to a tuck, then - wait for it - more squats, with a few lunges thrown in for good measure. My legs are wobbly, and tomorrow should be interesting! Feel like I earned my breakfast that's for sure!

08-07-2009, 05:10 PM
Speaking of arms: I actually don't consider Aniston's arms to be anything special. As far as I'm concerned, there is not enough muscle defnition there. (Judging just from that one pic posted).
Lydia's arms, on the other hand .... that's a different story!!! :drool:
Mel, you need to post a picture of yourself, too!

Here are Hollywood arms that I love:
(Eh, sorry, you will have to scroll down, the pic got attached as a thumbnail attachment. That is Angela B. as Tina Turner. Don't know if her arms are still as spectacular).

What else is new:
This is my day 3 with sore lower back. Therefore, no exercise this morning (I did go to Zumba last night and my foot is FINE TODAY!). Fortunately, I had an appointment with my lovely chiropractor lady today and she believes it is just muscles in my back that are out of whack. She worked on those and now I feel pretty good. Before starting to work on my back, she was doing a number of things with me, like asking to bend this way, stretch that way, get my knees to my chin, etc. She kept saying Wow, Wow .... and when we were done, she said she is totally blown away how flexible I am and that most people of my age are barely 50% as flexible as me. (When she asked me to bend down and reach to my toes, I placed my entire palm on the floor. :D) She said she would love to use me at various demonstrations for the public LOL. I love getting compliments like that. :thanks:
She also didn't want to believe I am turning 50. Hah!

So .... I am going someplace tonight so I will buzz down do the gym for a quick workout as I won't have time to do an hour and 15 minutes of P90X.
Bad news for tomorrow: with humidex, it will feel like 42 C. Blech!!! It looks like the weather should be seasonal for the next two weeks. I.e. Hot and Humid. Yack. I hate living with the A/C on.

Cheryl: :carrot::carrot::carrot:


08-07-2009, 05:32 PM
Yup, those are GREAT arms!

I did no workout today- I'm so tired I'm seeing double.

Lydia- I am either very vain or very attuned to my body. I noticed, dh noticed and the cf trainer who I've known for years (through thick and thin ;) ) noticed.

off to read a dull book and fall asleep.


08-07-2009, 08:52 PM
Talk about timely, a friend just sent me this. We've obviously been doing it all wrong..... :lol:

New Way to Tone Arms (http://www.youtube.com/watch?v=4S3C4AC908w&eurl=http%3A%2F%2Fwww.geekologie.com%2F2009%2F08%2 Fwtf_was_that_a_highly_question.php&feature=player_embedded)

Want to take bets about whether these models go their arms using this?

08-07-2009, 08:56 PM
Pat - sign me up!

I started c25k today... :)

08-07-2009, 10:58 PM
Talk about timely, a friend just sent me this. We've obviously been doing it all wrong..... :lol:

New Way to Tone Arms (http://www.youtube.com/watch?v=4S3C4AC908w&eurl=http%3A%2F%2Fwww.geekologie.com%2F2009%2F08%2 Fwtf_was_that_a_highly_question.php&feature=player_embedded)

Want to take bets about whether these models go their arms using this?

No wonder all the adult movie chicks have great arms!!! I bet they do that more than 6 minutes a day, though. :o :D

The shake weight. I meant the shake weight!!

08-07-2009, 11:09 PM
Pat, that's it, I'm quitting crossfit! :rofl:

Nelie, congrats on starting the C25K! :carrot:

Mel, you might be right, but the main characters are boys, so there! ;) Congrats on the new arm definition. I've definitely grown better biceps, triceps, and my first ever delts-I-can-see doing crossfit. I think I might have some back muscles, too, but still have too much fat there to see them, plus they're on my back, which is hard for me to see anyway. (spin, spin...hahah...er...nevermind!)

Thanks to everybody on the WTGs on my run time yesterday. :grouphug:

Today's workout sucked, or rather, I sucked at the workout. It looked all innocent on the white board, but my arms and shoulders were pre-toasted from moving all that gravel yesterday:
15 push-ups
1 rope climb
5 rounds for time

Let's just say it all sucked, and leave it at that!

In my warm-up, I tried to do the full squat snatches again. I did great with the pvc, at least it felt great, but nobody was watching, so it might have been off a bit. However, when I tried it with the 15 lb barbell, I about fell backward. Only got a few tries in, though, because then it was time to do the workout, so I'll try again when I get a chance.

Today I've been just holed up in the house, doing laundry, dishes, playing on the computer, and in between times I've been out to the garage to put a few coats of spray paint on the strongman log I made for my trainer's boy. The paint looks pretty good, so far, and I think it will look like a "real" metal one to the boy, even though it's made of plastic. Hopefully the paint will be tough enough to take a beating, without flaking off. It's a special paint for plastics, so hopefully it will hold up to having weight plates added and being dropped on the floor a lot. Oh well, it's an experiment!

08-07-2009, 11:32 PM
OMG! :rofl: OMG! The only muscle that thing would exercise is my abs from laughing so damn hard while watching the video. OMG! :lol3:

Seriously, how much money did they have to pay these women to do this?! I just want to know what the circumstances were that lead up to the inspirational idea to invent such a ridiculous thing. I think I already know :devil:

Thanks for the laugh Pat. WHERE DO YOU FIND THIS STUFF?!

Let's just all be clear here, uhm, my upper body development was the result of dumb bells that had YORK written on the ends. Anything less may as well be a water bottle. Cripes, and people pay money for this stuff. Man, I would NEVER walk around using one of those things in any gym or basement I've worked out in. Talk about embarrassing gym moments. That would be one of them. (sorry just can't stop about this, geez)

Oh, loved the pic of Angela Basset. I have also thought she was just stunningly beautiful. ~sigh~ Those are the kind of women who just set the bar way too high. :kickcan: :lol:

Okay. Pat, I've calmed myself down. That just overshadowed the rest of the posts here tonight. Thanks for the series suggestions. I'm writing them down for DS to look at. Oh, Skullduggery though, start passing those around and your kids will be groupies too. DS even made me put together a costume for him last year.

Alena: Glad your foot is doing well. Sometimes it just takes time to heal. Hopefully you are over this bump in the road. Onto the next injury! Just kidding. I'm not trying to glorify anything here. However I seem to belong to the one injury of the year club. Maybe it's the idiot club too. Membership Card looks the same. :rolleyes:

So. I did make it to the gym this afternoon: Upper body, another 36 pushups. I also think my two sets of bench presses should count too, same movement but I'll refrain from including them.

Putting together my routine for tomorrow. It's kind of nice to have a tiny bit of freetime to put something together for MYSELF! :yay:

08-07-2009, 11:40 PM
No wonder all the adult movie chicks have great arms!!! I bet they do that more than 6 minutes a day, though. :o :D

You have nailed it! That was exactly what I was thinking. I actually saw the video about 2 days ago, a colleague of mine (a guy) forwarded it to me. I don't have audio at work and I didn't even watch the whole thing because I suspected (not being able to hear the commentary) that umm, the REAL exercise will be revealed at the end, so I promptly closed it and deleted it. :D

Now where is Depalma?!? He should tell us what he thinks about it. LOL

Thanks for the laugh re the membership cards! :-)


08-07-2009, 11:43 PM
Cheryl: Sounds like my day - holed up in the house! It was SO hot and humid here today.. not even the kids wanted to go outside. What is a strongman log? Sounds interesting!

nelie: congrats on starting C25K - have heard that is great!

Alena: I bet that felt awesome to have someone comment like that! :yes:

Lydia & Cheryl: How old are your sons? I have an eight year old (turning 8 end of this month), but he is eats up books like there is no tomorrow. He started reading at 4. Sometimes I have a hard time because he is young but his reading level is very high. Would the books you are mentioning be topics suited for an almost 8 year old? He mainly loves science books, adventure books, & fantasy books. Would love to buy him a new set of books to read as part of his birthday.

I took a day of rest today. Yesterday I did some sets of weighted squats and the back of my left leg (the weak leg) was NOT happy with it! Much, much soreness! I *hate* that I might have to cut out the weights on the squats.. we'll see how it goes this next time. Today was supposed to be cardio, so I moved that to tomorrow and moved the weight training to Sunday (was supposed to be the day of rest!).

08-07-2009, 11:47 PM
Let's just all be clear here, uhm, my upper body development was the result of dumb bells that had YORK written on the ends.

Sure, Lydia. Whatever you say. http://cosgan.de/images/smilie/frech/e015.gif :D

08-08-2009, 01:55 AM
Wingo, whatever Cheryl and Lydia don't supply you in the way of boys' books, I can fill in. I'm a library director, and we have some great things for young boys. Has he read the Erin Hunter "Warrior" series? Or Brian Jacques "Redwall" stuff. Both have animals as their heroes, but are very much read in our library.

Lydia - I ordered all three of the SKullduggery books today. I know just the boys to start them out on. Glad you like the video! A friend of mine who is a newspaper reporter in Halifax sent it to me. She always finds great stuff on YouTube.

Okay, it's nearly 9pm. I came home, visited with DH about his jury duty/trial (they made him the foreman). Now that the trial is over he could tell me all about it. Then we had dinner, and moved to the garden. Peas for me, black currents for him. :) I'm pretty fried, having been up since 5:15, plus I'm really beginning to feel my legs from all those squats. Tomorrow is an upper body workout and maybe cardio. I should do it, as the square dancing tomorrow night will not be aerobic enough to count. :lol: But the gym doesn't open til 8 on Sat in the summer, so I can sleep in a bit.

08-08-2009, 06:11 AM
It's a fine line, energy for the workout or energy to unpack, paint something, fix something etc. Cheryl, I don't know how you do it?!

I agree! :) Clearing conservatory prior to demolition work today. Gravel work will have to wait (well done, Cheryl, on your gravel!)

Still not feeling 100% after run-in with carbs, post Oxford trip and chiro again. Just taking it slowly, doing what I can and trying to keep away from bad food. Planning meals helps enormously. That's my tip for the day!!

Oh, and Alena, too much coffee aggravates my tummy. (And, at the back of my mind and not available at present, is some idea that it may have some effect on sugar/fatness or something. This is rather so vague so will look it up when I've got a moment.)


08-08-2009, 10:29 AM
Woohoo! Did the WOD with hubby at home. He did great! Only mod was our plyo box for jumps was a little lower and we ran on the treadmill.

Another sleepless night :( I may need to go see my doc for a change of meds which messes me up for weeks.

Lydia and Cheryl, I know they are very old fashioned, but my son loved all the Jack London books when he was that age. Pat, please don;t tellme they are all urealistic :rofl:

I have almost stopped reading the Kessler book because his trigger food and mine is the same! M&M's. He uses them as an example all the time and I'm constantly drooling. Probably not the effect he had in mind.

Have a good weekend :)


08-08-2009, 01:11 PM
Now where is Depalma?!? He should tell us what he thinks about it. LOL

The shake weight or adult movie chicks?

08-08-2009, 02:47 PM
Speak of the devil and he shall call. Hey, Depalma. :wave:

Pat: DS1 is psyched that his Skullduggary obsession is being spread to his peers in Alaska. Seriously. He thinks this is really cool.

Mel: How fun to workout with DH. My favorite workouts were with mine too. The problem I get into though is that he is my equal everywhere but the gym and I forget that I may be overworking him. He's a big boy though and shouts out DONE when he needs to.

Oh and classic books are good for these boys too. DS has enjoyed the Hardy Boys, My Side of the Mountain, things like that. For me, it's really about the pacing of the writing and how well it translates into the spoken voice that makes it more enjoyable for me to read aloud. KWIM

Wingo: Pat is truly our expert in literature here. :yes: I just asked DS1 for suggestions for your son and he couldn't really come up with anything except the Skullduggery series. Go figure. Anyway, I do recall he read Captain Underpants too. Not exactly mind stretching. :lol: My DS is turning 11 at the end of the month.

Legs today at the gym. Had a great workout! At the end I did a mile run around the indoor track and a lateral shuffle run followed by a quick sprint. I love having a track available for a real quick boost in between or after a set. It was one of the workouts that felt so good all I want to do is eat and then sleep. :goodvibes:

Silverbirch: I'm thinking more about planning meals too. I want to lean out again and I've just been relying on my old stand bys. I have a little bit of time on my hands to focus on myself now and I'm thinking about a new eating plan. Which brings me to PAT! What do you think of the Precision Nutrition program? (Can I ask about that here?)

08-08-2009, 03:52 PM
Lydia: I have asked him a couple times at the bookstore about reading the Captain Underpants books.. was good for a couple eye rolls from him. LOL! He is a hard nut to crack sometimes. I really need to check out those Skullduggery books!

Pat: I had no idea you were a library director! I guess I haven't been around long enough here yet. I am soooo jazzed to be able to ask you what he might like to read! Here is the problem in a nutshell (I hope). He was tested and has an independent reading level of 6th grade.. his word recognition (though he might not know what all the bigger words actually mean) tested at 12th grade. He is very much a little boy (lots of little boy interests), but if you carry on a conversation with him, many times you would think you are talking to an adult in a little boy's body. I have had a lot of people mention that to me. BUT, he does not like really "thick" books unless they are really, really rivoting, and he still likes a small illustration thrown in now and then. I mentioned previously that he likes fantasy, adventure & anything science related. Last year I gave him the whole series of Magic Tree House. Below his independent level, but he absolutely loved them. He blew through 2, sometimes 3 per night before going to bed. So I am kind of at a loss at this particular time to try and hit his little boy side while still giving him something more on his reading level. He has not read the Warrior or Redwall series of books. After the above, do you think he would still like them? It sounds like they might be winners, because he is SO an animal lover.

Alright people.. I need some motivation in the form of a kick in the pants. I haven't done my cardio today and am feeling lazy. :mad: Give me your best drill instructor and kick my butt, please!!! :drill:

Shannon in ATL
08-08-2009, 04:44 PM
Pat - :rofl: just checked in and saw your video clip. And here I've been wasting all of my time on dumbbell snatches and pullups... Man... ;)

HotWings - Get up and do your cardio! Right now! Do you hear me? Right now!:kickbutt::drill:

Lydia - how did the unpacking go?

Mel - I would have a hard time with a book using my trigger foods as examples... :o

Birch - hope you are feeling better!

Cheryl - I need a day like yours... I have some serious laundry backlog...

Alena - I find myself somewhat conflicted on my target appearance for my arms... I love Lydia's, and Angela's, but then I think Jennifer's look pretty in a different kind of way... Hmm...

Did my dumbbell circuit last night - squat/tuck, 3 rounds of the dumbbell snatch/squat+press/pullup, squat/tuck, another three rounds of dumbbell set, ended with one more set of squat/tuck. 10 reps each set, 15 lb dumbbells for all. I also did 1 full pullup on my bar, all by myself! Woo hoo! Followed that with 2 more where I got up to my nose on the bar and 7 jumping ones, 20 minutes on the elliptical. Went to the park today, 6 miles there, 40 pushups so far today. Tomorrow is my off day...

Good day everyone!

08-08-2009, 07:47 PM
Lydia - how did the unpacking go?

Alena - I find myself somewhat conflicted on my target appearance for my arms... I love Lydia's, and Angela's, but then I think Jennifer's look pretty in a different kind of way... Hmm...Good day everyone!

It sucked. I'm torn between feeling ticked and grateful at the same time. :dizzy: Its more than just the unpacking. It's a feeling similiar to throwing on the parking brake while barrelling down the freeway at 90mph.

I was concerned about how this would affect my workouts as well. Fortunately, going back to the Y has an easy transition for me and DS is working out right beside me which I love. (Well, at least for the first 30 minutes then I shoo him away to go read, swim whatever. Don't want to over work the boy yet.) But he is doing great! Working hard and growing so tall and handsome every day. The youngest one did a group exercise class designed for the little ones. Then a quick three laps around the track. I sat on a Swiss ball outside the room and watched. He looked so happy to be moving and doing. During his first lap around the track he waved to me and said, "Look Mom I'm in front." Course just as he said that his little friend took around him. :lol:

In a nutshell, were doing okay. :^:

Wingo: I feel for you with regard to the reading material. Similar kind of boy here. It is a difficult transition when the intellectual capacity is greater than the typical chronological age. Basically, I just went with whatever this child wanted to read. We also exhausted the Magic Tree House series. Basically I just set him loose in Barnes and Noble and said show me what you find before you start to read it. Good luck. I really only recall this period lasting for about a year or two before this period of awkwardness was over. Another author I recall was Roald Dahl as popular for him during that time.

Of course he also likes lighter books like Diary of a Whimpy Kid. Just the past two years I recall the Caulder Game, The Wright Three, Hoot. Just to name a few.

08-08-2009, 08:14 PM
The Prydain Chronicles might be a good choice for middle age boys (and girsl!).

08-09-2009, 01:03 AM
Hotwings, the library is your friend. My advice: go on your own or send him off to look at books, and check out a stack of books you think he might like: try some of the suggestions listed above, plus joke books, reference books, how to draw/write/make books, all about (whatever) books, day in the life of a (vet, zookeeper, whatever), animal husbandry books, etc. Take them home and leave the stack out, and just let him know it's there, no pressure, no assignments, it's just there. He'll likely dig through it and find something to read when he runs out of other stuff, and you'll get some hits that way. Also, family read alouds are a great way to introduce a new author, or to bridge the gap to material that's not a good fit for independent reading. Books on tape/playaway/CD are another great resource for that, also available from the library. Comics books have always been a big hit with my son, too, at any age. He liked the Mouseguard comic books for a good fantasy/animal lover/adventure combo, and your son might like that one, too. Good luck! :hug:

Everybody else gets a :wave:! I'm still traumatized by that whole shake weight video, lol!

Last night my sister and I went to see "The Ugly Truth" (movie). A bit too heavy on the vulgar language and crude humor, but also pretty hilarious in places, and Gerard Whatshisname was a stud, as always.

I've got a dog going home late, and we're approaching the "any minute now" stage, so I'd better wrap this up. The CF Report:

We did Fight Gone Bad today. It wasn't that bad, actually. (bad, get it? :lol3:)
5 minutes of rotating between 5 exercise stations, 1 minute at each station:
wall ball
sumo deadlift high pull (55# women)
tire jump
push press (55# women)
rowing for calories
then 1 minute of rest, 3 rounds total, add up your reps/cals for a points total "score".

My first time doing FGB, and I misunderstood. I started on the tire jump, then thought I was supposed to rest after the row. Turns out I was supposed to rotate on around the list and we all rest at the same time after 5 minutes, so I missed one round of SDHP, which knocked about 16 points off my total score. I got 185 in the end. Probably a pretty sad score, but I did the best I could. The transition was hard, since I couldn't remember what was next, and it seemed like by the time I got in position, the trainer was already giving the 30 second warning. I'll do better next time, but still, it was a fun workout, really, and I did pretty good on the sumos and everything but push press. On push press I kept getting confused and doing sumos, and wasted a lot of time that way. :dizzy:

Okay, gotta run!

08-09-2009, 01:04 AM
DANG! Forgot what I came here for:

Mel and anybody else, are we doing the Filthy Fifty tomorrow for Alena's Bday workout? It's my normal rest day, but I'm up for it if that's what we're doing.

08-09-2009, 05:51 AM
Wings - we have one like that here. He's 9 1/4. You've had some great suggestions already. What can I say? First of all, I read almost all of the books he does. Not really for suitability, more to have shared experiences we can laugh about and discuss. (Eg from this morning, 'Do you remember when Amos started that ...ing up the wall competition?' 'Terrible!' That's from the Boyhood of Burglar Bill by Allan Ahlberg.) I/we've just finished Hoot (Carl Hiaasen) which Lydia mentioned, from the library. I've read it before as I like Hiaasen's adult books and wanted to see if Hoot would be OK. It was this summer for this 9 year-old but wouldn't have been last summer.

New books are all very well but old books can be even better! I'm about as old as Mel and I/we have just read a few Jack Londons here. The Call of the Wild and White Fang. And we came across The White Silence in a charity shop which I didn't read but DS thought wasn't up to scratch. They add enormously to experience. Just reading Helen Cresswell's 1970s books about the Bagthorpe family (truly terrible family - puts our home life into perspective!). Philip Pullman's books for younger readers (The New Cut Gang books with Sharkey Bob in them - he eats anything and everything, you've got to be careful with him about.) Hundred Million Francs by Paul Berna is wonderful.

Brings me on to charity shops. I buy mountains of books there. With a quick clean they are fine. There is a lot of rubbish but there are also some real finds. Wonderful books which I thought I'd never see again.

We live in a house with tottering piles of books, newspapers and magazines everywhere so there is always reading material. Cheryl's point about getting a stack of books from the library with no pressure to read them is right on target. They may be for the wrong age-group or 'reading age', they may be for girls or for adults but they may have something in them which captures the imagination or provides one piece of information to fit into a puzzle. And, here at least, you don't have to read the whole book, cover to cover. Flicking through is something which mature readers do, all the time.

Libraries. We all have library cards. DS has a limit of 30 on his card, upgraded by the librarians when they saw the way things were going. They recommend books, we request books. And because we live in a rural area we are always travelling around to different places, and we call into the nearest library for a poke about (they are in a network and we can use our cards in all of them, and return to all of them).

A series? What about the Roman Mysteries by Caroline Lawrence? It went down very, very well here. Or the Grk books by Joshua Doder. I think Pat has bought them for her library so she will know how they are going down with a N American readership.

Good luck with it! It's such fun. :)

Silence (and a few chortles) from the room next door. He's reading Asterix and the Normans by Goscinny and Uderzo. Comic book full of hilarious puns, bits of information and ridiculous carryings-on. Bliss for all of us.

08-09-2009, 05:53 AM
Back later. I'd like to talk about planning food but I've run out of time for the moment. :wave:

08-09-2009, 10:43 AM
DANG! Forgot what I came here for:

Mel and anybody else, are we doing the Filthy Fifty tomorrow for Alena's Bday workout? It's my normal rest day, but I'm up for it if that's what we're doing.

Good morning everybody!
I feel so good this morning - I slept almost 10 hours (well, I was up for about an hour in the middle of the night) - what a luxury. Nothing appears to be hurting, at least to too much - I am still alive!

Cheryl, I am definitely doing the Filthy Fifty this afternoon - although I may have to modify it somewhat. First, I have to cut the grass - we expect another 2 days of torrential rains - then P90X Chest & Back - and Filthy Fifty later.


08-09-2009, 12:02 PM
Well, if you're doing it, I'm doing it! We've got a B-day workout coming up tomorrow at our gym, no idea what that is going to be, but hopefully I'll be able to walk on Tuesday. :rofl:

08-09-2009, 12:08 PM
I'm NOT doing the filthy fifty! I did dirty 30 a week and a half ago. Nuf said. Tomorrow is heavy leg day for me...

Last night we went to a Thai restaurant with my father, aunt and step mother, and I had...bean sprouts and cabbage. I ordered salmon wrapped in grape leaves and grilled, no sauce. I specifically asked the waiter if there was any salt or sugar added to the salmon (very Thai) and he said no. One bite was way more than enough and I could barely force myself to swallow it. Dh was sick all night from his curry. Lovely.

Today is rest day, and so far I've vacuumed the upstairs, started a load of laundry and written my shopping list :rofl:

Have a good one!

08-09-2009, 07:31 PM
In honor of the Tomato, I did 50 pushups in the middle of my run/walk today.

so 110 pushups/60 pullups

PS Happy Birthday, oh red one!! Hope it was a great day!!

08-10-2009, 01:34 AM
Mel, you're dead to me now! :snooty:

I did the Hillbilly Home Gym Filthy Fifty, as close to Rx'd as it gets around here, and it only took me about 12 hours! Okay, 42 minutes and 13 seconds, whatever! The good news is, I did NOT get a cramped up hip/leg on the burpees! woot! :carrot: The bad news is, I tripped over the toolbox on the box jump, and scraped the bejeepers out of my left shin...there was blood and everything! Well, skin is for sissies! (like Mel! :rofl:)

:hb: HAPPY BIRTHDAY, ALENA! :woo: :bday2you: :woo:

Next year, you're turning 21 again, just FYI! :faint:

08-10-2009, 07:02 AM
Happy Birthday, Alena. Happy birthday to you!

08-10-2009, 08:17 AM
Well, it was a GREAT birthday, I have to say.
I did the P90X Chest and Back (which is pretty much nothing but 55 minutes of push ups and pull ups). Then 16 minutes of Ab Ripper (it comes right after the Chest / Back on the same DVD). The Ab Ripper is really tough. Lots of gruntin'!!

I gave myself some time to recover and when there were no more classes I did my own version of the Filthy Fifty (not the same as Mel prescribed, but was already have dead and Mel bailed out completely so no comments from the peanut gallery ....:p)
50 box jumps (although not 24" high)
50 floor wipes
50 weighted lunges
50 kettlebell swings
50 medicine ball russian twists
and I had enough.

Cheryl, sorry to hear about your scraped leg! hope it doesn't hurt too much.

We have had the most terrible weather. Stepping outside feels like falling into a pot of warm soup. Two of the most terrible thunderstorms yesterday, with torrential downpours and winds so strng that trees were bending almost at 90 degrees. I am not scared very often but I truly was last night. We had gazilion of power outages all day and in the evening when I wanted to post an update they were about 2 minutes apart.... not worth trying.
More of same weather today and then it should hopefully improve.

08-10-2009, 08:22 AM
Ack! I see I have lost all credibility here! Congratulations to those who did some version of the Filthy Fifty. I PROMISE I will do it this week, but today is heavy legs and I'm not skipping it!

Alena- Welcome to the Fountain of Youth Club! Glad you had a great birthday :)

I'm sore from Saturday's workout and Sunday's garden hacking between the thunderstorms workout :rofl: Eating wasn't good, but I think I sweated all the carbs out woring outside for several hours in tropical jungle conditions. I also now have poison ivy :( I think I did 50 buckets of weeds....does that count?

Have a good one,


08-10-2009, 11:34 AM
Aw, Mel, you know I was only messing with you, since the Filthy 50 was your idea...you're still the boss of me! :D

Alena, your version sounds worse than mine...50 floor wipes would have killed me. My leg is fine, it just got scraped when I kicked the box over...I like the tractor tires at the gym better, because they don't hurt when you miss. Anyway, you are definitely the boss of me, doing all that P90X then all the 50 rep stuff!

I've got to run, try and get to the gym early so I can practice some of the bazillion things on my "needs improvement" list. I'll catch you peeps later! Oh! Almost forgot...the scale was nice this morning: 164.8! :carrot:

Shannon in ATL
08-10-2009, 03:59 PM
Alena - happy yesterday was your birthday! I didn't make it by here yesterday to say that! Sorry!

I'm doing some version of the 50 today - I was wiped out dead yesterday, so held it off for today. I'm not sure what all to do yet - I don't have a box to jump on... Hmm...

Hi to everyone else!

08-10-2009, 04:20 PM
Alena, your version sounds worse than mine...50 floor wipes would have killed me. Anyway, you are definitely the boss of me, doing all that P90X then all the 50 rep stuff!

.... Oh! Almost forgot...the scale was nice this morning: 164.8! :carrot:

But who says I am not deader than the dead today? I am sore in places I didn't even know I had.

By the way, congrats on the weight. So now I am officially trailing behind you. LOL
But I have a teeny weiny improvement to report - got body analysis done at the naturopath clinic at lunch today and I lost a pound of fat (ok, that's embarassingly little to admit) and gained a pound of LBM. I'll take that! My BF% shifted from 21.3% to 20.5% (although the reading from the gym gizmo will be higher). But the naturopath swears hers is a very precise gadget that is used at cancer clinics (as apparently they need to track how quickly a cancer patient loses LBM).

At work, we get a pound of chocolate covered almonds for our birthday each year. So I picked mine up at the reception today, and handed them over to a young colleague (a single mom) who has two little kidlets at home.
Now, there was a left over frozen cake from Dairy Queen at the servery - I risked my life for one of the last slices which I brought to a coworker with whom I share a workstation (he was on the phone). I don't eat Dairy Queen.:p
Then somebody was handing Ferrero chocolate candy. I said "No, thanks". That's 3 times in one day. Ok, but I do admit I did have French fries with my birthday dinner on Saturday night. :o

08-10-2009, 04:41 PM
Shannon, I had to get creative, too. I found a toolbox in the garage that was 20" or so, and used that. I used a dumbbell for the swings, the apple tree for my pull-up bar to do the jumping PUs and knees to elbows. For wallball, I didn't have anything good, or any dumbbell weights left, so I just used a basketball, but doing thrusters (squat to push-press) with DBs is a typical sub for the wallball (but it's still hard even with just a basketball, just FYI). You could also just pick some exercises and do 50 reps each...anything fifty times is gonna kick your butt! Have fun with it!

So, at my gym today, guess what was in the Birthday workout? Yes, my worst nightmare after the previous two days: push press, wallball, knees to elbows! Somebody just SHOOT me! :lol3:

Here's what we did today:
Run 360 meters
14 Pull-ups
Run 360
14 Lawn Mowers (reps each side, 35# men/25# women)
Run 360
14 Push Press (135# men/95# women)
Run 360
14 Twisted Wallball (20#/14#, stand sideways to the target, squat, stand and twist to hit the target with the ball, 14 each side)
Run 360
14 Knees to Elbows (hanging from pull-up bar, knees touch elbows or just raise knees as high as you can)

My time was 24:23, pretty slow, but I went as heavy as I could on all the weights: Rx'd weights for lawn mowers and wallball, 75# for push press, pink band for pull-ups (tried to get some unassisted PUs, but couldn't do it today). My KTEs were close, but not quite Rx'd.

After the WOD was over, I stuck around and helped out with the CFkids class, spotting for the smaller munchkins on the pull-up bar during their workout, then helped my trainer roll all the strongman stones over to their new location in the gym... he's doing some rearranging, to try and make room for a bigger kiddie playland, since we've got a lot of toddlers and babies in the mornings, that need a safe place to hang out while the big peeps do the workout.

Yesterday, since I was home all day, I caught up on a lot of laundry, got the dishes done, and gave the kitchen, laundry room, bathroom and front room a good vacuuming/dusting. Today I plan to mop the hard floors and vacuum the bedrooms. It was getting a bit too Addams Family (cobwebs and dust) here, so I'm trying to catch up on my housework! The van has sprung a new leak, too, so I need to look in the repair manual to see what it is leaking, exactly. Cars are not my thing, but that's what the Haines manual is for, right? ;)

ETA: Alena, we were posting at the same time. I was wondering if you'd be able to move today, after all that yesterday! :hug: Congrats on the new BF%! :carrot: That's a great Bday present, right there!

Shannon in ATL
08-10-2009, 05:04 PM
Thanks Cheryl! I had thought to substitute what you described as thrusters for the push press, as I don't have a barbell. Hmm... now I have to think some more...

08-10-2009, 07:01 PM
Alena, that's an awesome reading!

Cheryl, congrats on the scale low :carrot: I think the scale is a VERY poor measurement of how far you have come.

Actually, that goes for all of us. Not sure which smilie is more appropriate, so I'll use them both: :hug: :p

I did 50 squats and 50 dead lifts today in sets of 10, with walking lunges holding a 10 plate high overhead in between. Happy 50, Alena!

Shannon, your workouts sound quite creative as well.

Dh was not a happy camper after our crossfit workout on Saturday :rofl: Seems that ice hockey and occasional lifting is not as tough as he thought :D


08-10-2009, 08:00 PM
Thanks Mel.
(And by the way, thanks for the BD wishes everybody, I forgot to acknowledge that [I have to hide at work if I peek here so I always type in a hurry]).

On my way home, I was racking my brain trying to figure out how that could be that I dropped 0.8% of BF if I lost one pound of fat and gained 1 pound of LBM. Well, I looked at the printout more carefully and I actually gained 2.8 lbs of LBM. (I looked at it only quickly as she went over it with me [of course, for her the more important values are the intra~ and extracellular water mass etc.] and then I had to rush back to work). 2.8 lbs, that's much better! :D:dance:

Not that I feel like doing any exercise (I slept absolutely horribly last night) but I am going to do Kenpo X. Today is NOT a day for plyometrics. :smug:

Cheryl, I agree with Mel that the scale doesn't properly reflect your progress and accomplishments. You are indestructible! A real Amazon queen.


08-10-2009, 08:02 PM
BTW, Mel, your 50 buckets of weeds DO count towards the Filthy 50 workout. It was hard to just breathe here yesterday and today is only a smidge better.

08-10-2009, 08:19 PM
Hmmm, yes. My DH has sort of abandoned the gym for the summer. He's doing some occasional hiking, but not more than 1 x week, sometimes less. He does do a lot of physical activitity - like digging and refilling the trench for the new wires to our well pump - but in the end, his aerobic capacity which he needs for hiking (his favored activity) is lower. I've been trying to get him back to WL for a year now, but haven't peaked his interest.....

Happy Birthday Alena!!

Lydia - don't know whether we can discuss the PN nutrition here or not. I'm doing fairly well with it - with some slips like all of us. My biggest hangup is the time of dense carbs - only within 3 hours after workouts. It means that most days I can have dense carbs for breakfast, then the rest of the day carbs come from fruit/veg, not grains. We can have small amounts - like 1/4 cup brown rice - for another meal if we feel it's necessary. It's pretty protein heavy, and all meals have protein. I am however, losing a little weight, but importantly it's in my abdomen! It was enough to get me into smaller pants. :) But saturday I put on a L t-shirt instead of an XL and while it was certainly more form-fitting, it wasn't obscenely tight, and I could tuck it into my jeans!

So here's what I spent the weekend dreaming about.... I'm retiring in April or May 2010, and what I'd like to do is a road trip across the US - and back - stopping to visit friends and family. I would take my CRV, and a tent, staying in motels occasionally (when there were longer stretches between house visits :) ). I'm still in the "will this work" stage, and haven't actually broached it with DH. I'm thinking he'd do the west coast with me before he needed to be home to get the garden going, etc. I don't know if this will happen as I can envision it taking 2-3 months, and do I want to be away that long? Hmmmm. Fun to think about though.

Wingo - I think that the Redwall and Warrior series would be good. The Warrior books are thinner, though the earlier books in the Redwall series aren't too thick.... :)

Cheryl - Mel's right, the weight certainly doesn't tell the whole story for you!! I get worn out just reading your workouts.

Oh and the big news - my gym is now open on Sundays!!! Just 10-4, but it's a start...... I had the whole place to myself yesterday (there was the gal working, and one guy on the treadmill). I had a dynamite upper body workout, was able to do bench presses with the regular bar - though without any plates - and I can now lift it and move it to a corner (the only one is right by the doorway into the new "big boys" weight room, but if you're alone, who cares? :lol: ) so I did "real" lumberjack presses and rows. ANd new highs for the cable rows and the assisted dips (I guss that's a new low weight for assistance, eh? )

:wave: Gotta get back to work. I didn't get up this morning to it's off to the gym after work for lower body stuff. DH is in Anchorage for a dentist appt and to visit his wayward friend, so I'm on my own as it is.

Shannon in ATL
08-10-2009, 11:44 PM
Alright, did my at home version of the Filthy 50...
Time - 44:29
50 squat tuck, no box to jump on
50 Jumping pull-ups
50 dumbbell swing, 15 lb
Walking Lunge, 50 steps
50 Knees to elbows - well, knees to more like waist. :)
50 dumbbell press, 15 lbs per - no barbell
50 Back extensions - swiss ball
50 Wall ball shots - DSS's basketball sized Tigger & Pooh ball, only one I own :)
50 Burpees
50 Double unders, uh, no... 100 really fast single jumps, can't do a double under to save my life....

Alena, I put more effort into honoring your birthday than most members of my family! :dizzy:

Now, time for bed... tired... Good night all!

08-11-2009, 04:12 AM
Shannon, awesome job, scaling and modifying the workout. I think you get bonus points for doing the squat tuck jump thingies! :faint: Remember when you used to just do the Weider? Now look at you, with your crazy DB workouts and your Filthy 50 bad self!! (virtual high 5, since neither of us can raise our arms in real life after that workout! :lol3:)

Mel, I was dreaming of deadlifts today...:love: I'm hoping to see some in the WOD this week, otherwise I'll just put them in my warm-up.

Pat, I think the trip is a fabulous idea...but I think, forget about the relatives, just do the "3FC gym tour", and stop by to have a workout with each of us. No problemo, right? ;) Just kidding. The trip sounds really cool, and I hope you can figure how to make it work!

Alena, LOL on the "amazon queen"! Maybe next year! Seriously, though, if I wasn't trying to get down into the lightweight class for strongman, I wouldn't even care what the scale says anymore. If it weren't for that, I'd be calling this maintenance land, since I'm happy with my clothing sizes and all that.

Well, miracle of miracles, the van repair went without a hitch! It was just a cracked rubber fuel line, and it was only about a foot long, so I didn't even have to follow it halfway around the engine or anything! I did have to run to the auto parts store for the right sized hose, but I took that as an opportunity to get Gracie (the little red dog) out for her first scooter run of the season, since it was cool and raining, which is good weather for running dogs. :) She enjoyed the run, and it was more fun than taking the bike. Anyway, I put new hoses on the fuel pump, where the leak had been, and voila, no more fuel leak, and the van seems happy, so I can drive it to the gym in the morning as usual.

The boy spent some time today picking blackberries for me, and cutting back the blackberry runners that were trying to sneak through the fence into the front yard. I got the hard floors mopped, but did not get to the vacuuming.

Well, I've done it again, and stayed up way too late. Better get myself to bed!

08-11-2009, 05:22 AM
Morning! All I've done is a bit of cardio and stretching ... no tyres involved or any CF stuff. Am I a wimp? ;)

Consistency is one of the keys, isn't it? That's what I'm aiming for. So I got up early and went to the gymn.

Planning. I didn't get back the other day. But I read this from mandalinn in the Maintainers' Forum:

I've done it almost every night since I started, in late 2005....plan out my food for the next day. And it works!

Something in that spoke to me! I do plan but I don't usually do it the night before. I'm going to prioritise that and see how far I get. :)

Pat - that is just excellent, excellent news about your abdomen and the t-shirt. :cool: The PN process seems to be working for you. Um, why can't we talk about it? Because of 3FC or because of PN?

Have a good day, all. We are spray-painting an old linen chest and going to the supermarket. Plus all the usual.

08-11-2009, 10:03 AM
Hellloooo people! http://www.cosgan.de/images/smilie/frech/s030.gif (self portrait)

Lydia, Cheryl, silverbirch, Pat: OMG you have no idea how much you just helped me! In this tiny town I live in now (population 700), I was beginning to think I was the only one with this book problem. SO nice to know there are others *right here* that went through or are going through the same phase with their boys. I have taken in all the suggestions - it is great that I can finally compare notes with others in the same boat! And I think I will buy him the Warrior series for his birthday. We will be taking a trip to the library this week and I am just going to let him have at it. Part of the problem is that I homeschool my kids, and despite being a former elem. teacher, I felt I was out-of-touch with current books for his reading level... especially because of his chronological age/reading level dilemma. When I taught fifth grade (nine years) I would constantly push my students with books like "The Giver".. but I just didn't think he was ready for that kind of book. Perhaps I am underestimating my own child (a little embarrassing to admit!). My daughter is a tough one, too (she is 6 and reading at 3rd grade level).. but when in doubt, anything "girly" works for her. I have decided that this year we will work just on reading skills & expanding their knowledge of different genre (poetry, biography, etc).. but as far as fiction they will choose their own. You have helped tremendously! Thank you! :yes:

Alright, confession time. Despite being on plan, I lost no weight on my Friday weigh-in. I felt like I was retaining water all week, and really don't know why (no sodium changes, no TOM, & drinking plenty of water). I was so disappointed (especially since it is so early in the game :( ). That, combined with my left hamstring hurting, led me to an exercise rebellion for 3 days. lol! Bad dog, no biscuit! :nono: (Thank you for being my drill instructor, Shannon!) I kept on my eating plan, but that was it. I did, however, start fresh on Monday.. did my cardio.. today is strength and maybe some Wii Active later.

08-11-2009, 10:11 AM
today is strength and maybe some Wii Active later.


Glad to have helped with books. :)

08-11-2009, 10:19 AM

Glad to have helped with books. :)

LOL! Yes, ma'am! Thank you, silverbirch - I will be off to do my dumbbell sets now. One question - should I be doing some kind of warm-up before I do these - I am thinking not warming up might have caused the irritation to my hamstring. Will any kind of warm-up do? :?:

08-11-2009, 11:15 AM
I am somewhat grumbly this morning and incompetent customers just irritate me.:p
I had to take a sleeping pill last night because I simply had to sleep. I set the alarm to 5:30 a.m. but I actually forgot to move the slider into the alarm position. So, I woke up on my own at 6:30 sharp, the usual time I get up when I don't exercise. Hrrrmph. So no exercise this morning, but at least I slept 8.5 hrs.

Did I mention I got Beetle Bug a small bamboo sofa for her birthday? Here is a picture. Now that I am officially old, you will have entertain my idiosyncrasies. LOL Although I know Cheryl will understand that I am crazy about my dogs. Cheryl, is Gracie yours? How many fourleggers do you have?

Shannon - awesome job on the Filthy 50!
Pat - congrats on the looser Tshirt! I have lost an inch at waist, that makes me happy.


08-11-2009, 11:58 AM
Alena, I understand completely (great puppy couch, BTW!)...my dog Beorn has his own racecar bed. He's so big, and I saw the toddler racecar bed at a yard sale...voila! I have 2 dogs, also, Beorn and Gracie.

Hotwings, I homeschool my son as well, so I can totally relate. Yes, a warm-up would help..no time now, but can talk later!

I've got to run, but will check in and finish with the replies after the gym this morning. I am praying for a "focus" day, and not another metcon!

08-11-2009, 12:26 PM
Tomato your pups are soo cute!!

When we had our deck sprayed and resealed, we had to move in our outdoor loveseat. Our dogs loved it. It stayed inside longer than we meant because they enjoyed it. Eventually though we did move it back outside.

08-11-2009, 12:26 PM
Dumbbell sets complete! w00t! I did do a little bit of a warm-up - just marching in place for a few minutes using arms as well. I did feel like that helped. We will see about the Wii Active later in the day.

Cheryl! You homeschool! yay! I am the only one in my area homeschooling. :( Makes it hard sometimes, but I get my kids out with other kids whenever possible. This year DD will be in her third year of ballet. Both will take TaeKwonDo (DS did that starting at 6, he liked it but was not disciplined enough at that time and only made it to yellow belt). This year both kids want to take it. DS will also be doing cub scouts this year. I really wish I was in an area with more homeschoolers. People look at me funny. http://www.cosgan.de/images/smilie/konfus/s065.gif lol People where I live are not much into doing anything that isn't status quo, but with their levels I really didn't think the local school would know what to do with them, much less be able tailor a program for them. (not their fault, too many kids & not enough higher level programs to keep them moving forward). BTW - those blackberries sound very tasty!

Shannon in ATL
08-11-2009, 12:48 PM
Good morning, all!

Definitely feeling the beat down from yesterday's workout this morning... Glad I have some time before I have to decide if I want to do the Filthy 50 on my own 50th - It might take me that time to recover... :dizzy: Got up and did 45 mins on the elliptical machine before work - I find it easier to make myself keep going on it than on the treadmill...

Alright, catching up on everyone's posts...

Pat - cool on the t-shirt! Woo hoo! And your roadtrip in your CRV sounds like a fantastic idea... I would definitely dream of that as well... There would be some details to work out, but I think totally doable.

Cheryl - High five on the 164! Another woo hoo! Thanks for the high five on the workout, definitely virtual as my shoulders are screaming pretty loudly still... I do remember when I just used the Weider, and found it intimidating. And now, I find myself doing all kinds of crazy things I would never have pictured! I like it. :)

Alena - that is neat about losing fat and building LBM! And, high five on turning down all the birthday goodies! Sorry you are grumbly today, but glad you got some rest. Hope you feel better!

Mel - I'm not sure ice hockey and occasional lifting could prepare anyone for crossfit... DH feeling better?

Birch - I tend to buy books rather than go to the library, too.... We have books and magazines on virtually every flat surface in the house, and I have a large number of EBooks as well. DH & I are both big readers, and DSS seems to be showing the same appreciation for books so far... We do need to get library cards though, and start taking him to pick some books out from time to time... And, no, not a wimp for not doing any crazy crossfit stuff - all that yard work you are doing is plenty! :)

Wingo (I just love the way that sounds... :) ) - good job on getting back on track with your exercise Monday! Be careful with that hamstring! And more than happy to be drill instructor any time! I need people to do it for me sometimes, too! Will likely need it this weekend when I find myself wanting a carton of Ben & Jerry's for the third weekend in a row... I'm going to be strong this time. :dizzy:

Have a great day everyone!

08-11-2009, 02:44 PM
Shannon - way to go on the elliptical, even though you felt beat down! I love that machine. Tomorrow is my elliptical day at the fitness center. I like Wingo, too! I always think of Ringo. http://www.cosgan.de/images/smilie/musik/a060.gif lol

I have a question for you all. Another thread here is talking about how people tend to gain weight using the 30 day shred. I am seriously trying to figure out why the scale didn't move last week and why I feel like I am retaining some water. In the last 8 days or so, I have done a few days of 30DS, but also I have been doing Biggest Loser Cardio Max, which reminds me somewhat of 30DS (works on strength as well as cardio). Plus, I started weight training with dumbbell sets. Is it really possible that I am building that much muscle to cause water retention & a no loss week? I watch my calories like a hawk (cycle between 1500 and 1800 cals) and eat a clean diet... no diet sodas or processed foods.. only lean meats/good carbs.. add in just a small amount of extra virgin olive oil each day to get about 20% of my diet in good fats. If the strength training is causing this.. how long before I actually start losing again? It's just hard to cope with not losing when I weigh so much right now. :(

Shannon in ATL
08-11-2009, 03:17 PM
Wingo - retaining enough water to show no loss last week is entirely possible... Every time I change up my routine I retain 3-6 pounds for anywhere from 1-4 weeks. I also tend to hang on to pound or so the day after strenght training every single time... Your body is hanging on to water to repair your muscles. It will even out over time, don't worry. :)

08-11-2009, 04:19 PM
Hey peeps! :wave:

Well, I got my wish for a focus day! :cloud9:

Today's focus was:

Cleans (squat or power)
3-3-3-3-3 (so, 5 sets of 3 reps each)

I decided to work with power cleans, since I'd recently done the squat cleans, and felt I might be able to go a little heavier without the squat today. Normally, I'd do a few warm-up sets, then start counting working sets, but since I can't clean that much to begin with, and this was my first time doing heavy cleans for a focus day, I just did my usual CF warm-up, and went right for the work sets:

I stuck at ninety for a repeat set, since the first round of ninety pounds, I felt I could have been more aggressive and faster with it. I tried for a final set at 95#, but it went like this: fail, fail, fail! I could jump the bar up to my collarbone, but then I wasn't getting my elbows around/under the bar fast enough to catch it. I was ready to call it quits, but my trainer said I was doing it, since he knew I could, so he stood there STARING at me, and I got it once, just because he was standing there! :D

One of the other ladies at our gym was doing 145 lbs for this one, for five sets across! When I see stuff like that, I wonder if I can ever be strong enough to do the strongman thing. :tired: Still, I know I just have to go at my own pace, so it will be 75# cleans in the high rep workouts for a while, then I'll just slowly build it up from there. My back and hams have a lot of catching up to do, I know, so I will try to cut them some slack, and not expect too much, too soon! (you guys can remind me of that later, when I'm getting impatient!)

08-11-2009, 10:10 PM
OMG Cheryl! YOUR numbers leave me quaking! I have a mental thing with cleans and just can't do anything except Fail-Fail-Fail over 85 pounds. And that 85 is pretty iffy.....somehow my arms just stop and guess what happens?:o

Tonight we did 3X3 sets of push press for max weight. I ended up doing 5 sets because I started too light.

15 push ups
12 pull ups
9 push-press

As many rounds a possible for 20 minutes. I managed 8.....those push presses really slowed me down. By the last few rounds I was doing them in sets of 3. Of course that meant I had to do extra cleans as well :p

Ah, so I guess that adds 120 push ups and 96 pull ups to my total which I've completely forgotten!


08-12-2009, 05:29 AM
Morning! :wave:

Cardio done. FB workout done. Breakfast eaten. It was porage with cc, berries, a few walnuts, wheatgerm, skimmed milk. And some coffee. Did I overdo it there? Or will it fuel me into the rest of the day? Questions, questions but what's done is done.

Made blini last night (started in the afternoon). Russian yeast buckwheat pancakes. Had them with cured herring, bacon, yoghourt (no sour cream here) and salad. So yummy. I love cured herring. It's so good in the summer hols to have time to explore new food. We are moving on to kvass today (Russian mildly alcoholic drink made with buckwheat). Exploding bottles are in the future!

Pouring with rain here so a visit to the local agricultural show is probably off. Or we may have to go in wet weather gear. Such a shame for everyone who's worked so hard.

Hope your day is good, on programme and just generally excellent. :D

08-12-2009, 08:20 AM
Birchie - just skip the vodka on your Russian cuisine fest! :D

I think I will stop reading Cheryl's posts - I mean I will just skip the parts about her workouts. they give me a serious Minderwehrtigkeit complex. Same with Mel's. And Shannon's, too! :(

Ok, last night I did P90X Shoulders and Arms and Ab Ripper. But I need heavier dumbells. I am thinking about the adjustable ones. My right arm is still recovering from the overexertion so I am doing lighter weight with my right arm. It feels idiotic but I am afraid to do more until it heals.

It was 8:50 pm, to my surprise, when I was done. Time flies when you are having fun. Went to bed way too late as I was too pumped up, therefore I guess this week is meant to exercise in the evenings.

08-12-2009, 02:35 PM
You ladies really get after it! I love it! Everytime I come to this thread I get a picture in my head of myself.. fit and trim.. doing the things you are doing. You have no idea how inspirational and motivational that is to me :)

Shannon - thank you for that post! I am just going to keep keeping on - failure is not an option to me this time.. as far as weight and fitness, I want a different life! :yes:

I feel awesome and postitive today. Had a great cardio workout on the elliptical and it felt so good! Even though I feel like I am swimming in water already, I am going to drink an extra 20 ounces a day to see if I can help this water retention thing. Also, moving my weigh-in day to a day after cardio, instead of a day after weights.

I hope you are all having a fantastic day! :)

Shannon in ATL
08-12-2009, 03:41 PM
Hi everyone! No workout for me this morning either - had my annual gyn exam early this morning, so no time for workout after my slight oversleeping. I find I often oversleep on mornings when we have DSS the night before, even when he doesn't get us up half a dozen times during the night. Oh well - when I went to brush my hair I realized how sore my arms still are from the filthy 50 of Monday afternoon, so this could just be an exercise in the evening week for me, as well! I'm on plan for strength training and some light cardio - I'm thinking about a 45 minute yoga video instead of my dumbbell circuit, haven't decided yet.

Cheryl - nice sets on the power cleans!

Mel - wow, so you did that round 8 times in 20 minutes? Nice.

Alena - don't let my workouts give you a complex... I'm impressed by all your P90X work, myself! :)

Birch - your breakfast sounds great to me.

Wingo - it does seem counterproductive, but I do find drinking more water helps me when I'm retaining water. If you give yourself more you don't have to hold on to as much I guess.

Have a great day everyone!

08-12-2009, 04:22 PM
Morning! Yesterday ended up being a rest day due to my oversleeping and then having an evening meeting - which went on until 10:30, causing me to cancel this morning's 5:15 get up time. :) I'll go for a good walk this noon, as today is cardio day. Then I'll fit yesterday's workout into another day this week.

Alena - I feel the same when I read their workouts, but I keep thinking I'll get there - and remind myself that they're 10-15 (or more) years younger than me as well! :lol:

And speaking of noon, it's fast approaching, so I'll get back to this document I'm finishing, and go for my walk.

08-12-2009, 04:26 PM
I'm having a Minderwehrtigkeit complex from Tomato using the word Minderwehrtigkeit.

08-12-2009, 04:55 PM
ROFL, Midwife!!! hahaha that was funny. Thanks for the laugh, I needed it.

Eh, I forgot to mention that Beetloush chewed up my little notebook where I was recording my push ups and pull ups. I haven't tallied up my last two sessions. Now I will have to piece the fragments together and see if I can extract any meaningful info from it. Probably not. Darn dog.

08-12-2009, 06:50 PM
I'm having a Minderwehrtigkeit complex from Tomato using the word Minderwehrtigkeit.

Likewise, especially since I looked it up...... :rofl:

Had a decent walk at lunch. To the seamtress to see if my dress was hemmed - no - short stop at the thrift store across the street (talked to a friend, but no purchases), then on to Subway for a lovely salad - tomatoes that had flavor! - then back to work. It's intersting trying to walk around our town these days. They have been replacing old water mains for the past several summers. This year they had two residential parts of town where they were working, then the main running right down the middle of the main street sprang a leak -

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

and when they fixed that piece, the next one down developed a leak, so now they have the whole thing torn up and are replacing all the pipes. The business owners are not happy, but really they have no choice. Anyway, walking through construcdtion areas or around them is challenging!

08-12-2009, 07:31 PM
:lol: I googled it myself!

Shannon in ATL
08-12-2009, 07:41 PM
I'm so glad I wasn't the only one who had to look that word up! I was feeling a little insecure when Midwife seemed to know what it meant! :)

Just finished my dumbbell circuit, some ab exercises and 15 mins of kickboxing. I cut one round off the circuit and kept it under 20 mins instead of pushing for the extra - arms still a little sore. :dizzy:

DH is exercising now and I'm going to clean up and go fix some dinner. Have a nice night everyone!

Shannon in ATL
08-12-2009, 07:59 PM
I don't think I even wanna look it up... I'm just gonna be the one whom laughs along with you all and pretend I know what it is.


08-13-2009, 08:39 AM
50 push ups/ 50 pull ups

Alena- can't believe the dog ate your journal :rofl: OK, having had dogs, I believe it :)

Have to run (through the rain).


08-13-2009, 10:12 AM
People, I always thought that Minderwertigkeit was a household word!!!

Mel -
If you only knew. My dogs (I can't blame it all on Beetle Bug although she is one of the main contributors) ate or chewed up:

- several shoes, including a brand new pair that I wore only once
- a dust pan and a dust broom
- a book from the library for which they charged me $29
- innumerable pens, pencils, magazines, notebooks, sheets of paper
- plastic bag that would supply a small store for a week
- more socks than I want to know
- undies
- leather gloves
- multiple remote controls
- a digital camera (fortunately it could be repaired)
- two pairs of glasses (want to see pictures?)
- a cord from a lamp (it wasn't plugged in)
- a can with chicken broth (tell me they can't read?!?)
- oodles of tupperware
- I already mentioned the extensive damage to the window frame
- a mascara
- not to mention some bags filled with garbage that I forgot to take out
(the joy of finding your living room having been turned into a dumpster when you get home from work)

I am sure I am missing some crucial item but I will remember later. Oh, Piper once got trapped in a room (the draught must have closed the door when she was in there and I was at work) so she tore the carpet, ripped off a piece of the baseboard and started working on the door.
They also keep eating my Echinacea (in the garden) thinking it's their salad bar. I am surprised it is in fact blooming.


08-13-2009, 10:19 AM
My dogs have taken lately to eating bread and bags of hamburger buns. Which helps me keep on my nutrition plan. My cottage cheese and protein powder are safely put up.

I'm so behind on this thread---finally saw the shaking dumbbell video...oh my!

Okay, math time
36 pull-ups last night and then 30 this am for 66. New total:

110 pushups/126 pullups

Hmm....we are almost half way through August!

08-13-2009, 03:28 PM
I'm not even touching the push-up/pull-up challenge, just for the record! You guys go with your bad selves, though! :cheer2:

Alena, I took German in 4th grade, but have forgotten it all. I do know the dog obedience and protection training commands, and the French ones...does that count as being multilingual? :lol3: Right now I'm working on beefing up my sign language skills, since my trainer's boy is deaf. Mostly, I don't get to it until I'm in bed, then I get about 5 minutes of studying in before I fall asleep...hmm...might have to work it into the daylight hours if I expect to make progress! Ooh, I could put it into the homeschool schedule, that would work, since my boy could use a refresher course, as well. We haven't used it since he was very young/pre-verbal, so we're both pretty rusty.

HotWings, speaking of homsechool, sorry I didn't get back to you on that earlier. We have a lot of homeschoolers in our area, but don't really meet up with them. We tried it, but it just wasn't that exciting, mostly a play group for younger kids and toddlers, and we seem busy enough and social enough just living our lives. We just meet people of all ages, kids included, by doing what we like to do: skating, running dogs, and lately, the crossfit gym. My son also has his own social network at the library, the comic book store, and lately he's been playing World of Warcraft and chatting with some friends of ours that also play that online game. Nerd bonding, he calls it. ;) I'm taking today to spend some time getting our first 9 weeks or so of homeschool curriculum figured out, including projects and field trip ideas. Hopefully I can make some good progress on that, since at the moment, I can't see HOW I'm going to fit it all into our daily schedule without having our lives scheduled down to the minute (which just isn't realistic, so I'm going to come up with SOMETHING brilliant, I'm sure...more caffeine needed, obviously)!

Everybody else, :wave:! I finally caught up reading all the posts, but need to not spend all day on 3FC, so I'll skip the replies this round. I'm taking an unplanned rest day today, since my back and my shoulders just needed a break, plus I may end up at the gym Saturday AND Sunday this weekend, as we've got the party Saturday, so I may not have time to stay after the morning WOD to do my part of the gym cleaning, in which case I'll have to go back Sunday to do that. I'm really hoping I can just do it Saturday, though, which would save me some gas money, and also just give me one day where I don't have to get up at the crack or be anywhere!

08-13-2009, 03:47 PM
Morning! I was back at gym at the "crack" as Cheryl says! :lol: I got some new Nike Free shoes and the need to try them out got me out of bed.... THey are very light and yet stable. However, though I ordered 1/2 size larger than normal, I think I should have gone up a full size, so I'll exchange them (thank goodness for Zappos). I couldn't find a pair around here to try on before I ordered.

Today was once again the "all squats" workout - groan. I'll be glad when this 4 week rotation is over. Now that I can lift the large bar, however, I can do lumberjack squats. :D I still have trouble with front ones - in that I don't seem to be able to keep the bar in place. When I study my bone structure I realize that my whole shoulder/clavicle area is really quite narrow, and that may be the reason. Sigh. Maybe I'll consult with one (of the two) trainers the next time one is in the gym when I am. The guys who are there in the morning seem to be pretty focused mainly on upper body stuff. Hardly ever see one doing squats or deadlifts.

Otherwise, life is way too busy. I'm leaving for a 2 week visit to my sister and other family/friends on Sept 2 - I have a ton of stuff to get done before then, both at work and home. I hope to make vast inroads into the home stuff this weekend. Our garden is in full harvest mode, so I need to be picking and freezing stuff. I wish there was a way to preserve lettuce, since as usual we have lots more than we can use.

It's raining today, which we can use, but I'm supposed to go to an outdoor reception (work related) tonight. There's a tent, but if there's wind that won't be much help. There's a faint chance it'll clear up before 5:30 :crossed:

Shannon in ATL
08-13-2009, 03:47 PM
Good afternoon!

I made it out of bed this morning and spent 45 mins on the elliptical. My triceps & inner elbows are seriously killing me today, don't know exactly which item overdid it, but something did.... 15 more pushups this morning, didn't have any more in there, maybe later.

Cheryl - I've received resumes from people who listed themselves as having 'multilingual familiarity' who when probed knew about that same number of words in other languages! LOL.

Midwife - letting the dogs eat the bread items does help with the diet... :)

Alena - the dog my ex and I had would eat anything... I have several pieces of furniture still that the bottom edges are all chewed off, she destroyed a pair of eyeglasses, chewed her way out of three crates, etc. It was amazing...

Good day everyone!

08-13-2009, 04:42 PM
Um, Alena and Shannon, you both present good reasons for us to remain a cat-only household. :lol: Not that they don't destroy things on occasion......

08-14-2009, 07:58 AM
Cat only household also have their issues.

Our young cat Noodles takes in these little snacks for me and my daughter to enjoy...imagine waking up to crunching sounds at 2 am and finding Noodles crunching on a little birdie on the duvet of your bed. At the moment she has taken to mice; we'll find a big mouse at the foot of the stairs in the morning, and she'll bring in the little mice one by one over the day.

08-14-2009, 08:41 AM
Cardio done. Yesterday's CF workout completely wiped me out. I think I'm getting weaker and have less endurance each time. Definitely a sign of over training :(

Alena- My dog was similar in her tastes, but she could also tell the difference between expensive clothes and underwear vs. inexpensive. She only went for the high priced items. The cats are slightly destructive, but nowhere close to the dogs!

I admire you homeschoolers, but the thought never would have crossed my mind! My kids and I would have killed each other. However, considering the amount of time my son missed due to chronic illness, he virtually home schooled himself.

Off to another day in the trenches. I think I'm going to take a rest day from lifting or CF.


08-14-2009, 11:06 AM
I've been slacking on pushup/pullups and my husband harassed me about it. I knew I shouldn't have told him.

Homeschooling kind of blows my mind and I don't have kids.

08-14-2009, 11:25 AM
Of course the critters will go mostly for the expensive items. That's the whole point - I bet they taste much better. Take the window frame - the window cost me slightly over $2,000 (it is a HUGE window). Or my eyeglasses - they are very costly due to my odd prescription.

Zumba last night and my foot is fairly ok, but my lower back continues to be a problem. At this point, it seems like ANYTHING is triggering it. I may have to lay off the P90X until september when I am on vacation. I feel quite stiff in the morning (especially at 5:30 am) and even though I warm up, it may not be enough. I am usually a bit better later in the day. Or perhaps the Ab Ripper on top of the weigh lifting sessions is too much (it is a really very tough 16 minutes).
We had a power outage during the night so no exercise this morning. It was for the better because I probably would have woken up early for nothing - my back was not up to it. I will go to the gym in the evening and hopefully I can figure something out what I can do.

Pat, when you go on the 3FC visiting tour (you ARE going to visit us all, aren't you?!?) I highly recommend these two books to read along the way:

LATE NIGHTS ON AIR by Elizabeth Hay - I never read anything else by her but I heard her other books are nothing special. This one, however, is.

BROTHERS by Yu Hua (I think). Awesome book, very entertaining as well as informative. Loved every one of its 640+ pages. The author is still quite young, I read that he was a dentist before he turned a writer. Hmm, I don't know - all these multitalented people (like him and Cheryl) give me such Minderwer....... oh, never mind. :D


08-14-2009, 03:11 PM
Cat only household also have their issues.

Our young cat Noodles takes in these little snacks for me and my daughter to enjoy...imagine waking up to crunching sounds at 2 am and finding Noodles crunching on a little birdie on the duvet of your bed. At the moment she has taken to mice; we'll find a big mouse at the foot of the stairs in the morning, and she'll bring in the little mice one by one over the day.

Oh I have this problem! Only my cat brings them in alive, and often loses interest - grrrr - so we have to catch them and take them back out, where I'm convinced they die anyway from the stress. BUt overall, I agree, cats are less destructive.

Thanks for the book recommendations Alena, I've not read either. I'm coming close to the end of the audiobook of People of the BOok by Geraldine Brooks. It's very good, and I don't want it to end! :lol: I currently looking at books to download on my MP3 player for the plane flights to/from Boston (to visit my sister) in Sept. I have Girl with the Dragon Tattoo and Like Water for Elephants already, need one or two more, mostly because I like choices for my mood. :) I already have a ton of music of all types on it, so I'm good there.

The cats got me up at 1:15, 4:00, and 4:45 am. I couldn't drag myself out at 5:30 to go to the gym, so I'll go after work. Did I tell you I bought some Nike Free shoes? THey are very light, yet have support. I ordered them because no one around here carries them, and I think I need to get a half size larger - they felt tight with socks. Sigh, another week or so then.

08-14-2009, 04:29 PM
I haven't read Girl with Dragon Tattoo, I will look it up. But I have to say with honesty that although Water For Elephants seems to be popular, I could never "break into" it. I started to read it about 3 times, always hoping it would grow on me but somehow it didn't. My friend (an equal book-o-phile) said the same - she just couldn't read it. There are only very few books I give up on but this was one of them.

Enjoy the snacks at 1:15, 4:00 and 4:45 am. Mice = tons of protein!!!!

08-14-2009, 06:33 PM
I LOVED Like Water for Elephants! It was a bit sloggy to get into, but I was really sad that it had to end.

Alena- I just completed my recertification course on lower back injuries, prevention and rehab. If you have back issues, working out (lifting, yoga) or even stretching first thing in the morning is not a great idea.


08-14-2009, 08:19 PM
Hey peeps! :wave:

Just popping in. Had to stay home from the gym this morning since I had a dog coming in late morning, but am heading out in a few minutes to catch the evening workout. Missed heavy deadlifts this morning (dang!), so I'm hoping to sweettalk my way into doing those this evening, but I have no idea whether the evening trainer will let me do that, if it's not the same as their planned WOD.

Shannon, if you want to be REALLY impressed, I know some of the Spanish and Japanese food names, too! :lol3:

I'd better hit the road. I'll check in later with the CF report, and Alena can close her eyes. My back is still sore, so I'm not sure I'll be hitting that big 200 on the deadlift tonight. I got 195 last time we did 1RM, but it was ugly, and I don't want to go to ugly today, with my back not feeling 100%. I'll get what I can get without giving up the good form, though.

08-15-2009, 01:01 AM
I'm back from the gym. (Alena, skip to the next paragraph, so you don't get a minderwerterhosen..er..minderwhatever complex!) I got my 200 lb deadlift!!! There was trainer hugging and everything, I was so excited to finally get that heavy SOB! I tried 205 but could only get it about 2 inches off the ground, but I was more than happy with the 200 today. :D

The gym wasn't crowded at all, so it was very relaxing and fun, with much chatting and goofing around between singles on the deadlifts. After the deadlifts, we had to do max pull-ups (max till you fall off the bar). Got 12 with the pink band. I thought of going unassisted, but didn't figure "2" would be a great number to put on the board for a workout, lol.

After the workout, I played with my trainers' 4 year old boy. That was a workout in itself, following him around, looking for bugs, and counting how many hops it takes to cross the parking lot. Little kids are always very entertaining to spend time with, though, since everything is fresh and new and very exciting when you're 4.

I am tired, so I think I will try to get some studying in on the sign language book, before I'm too tired to learn anything.

08-15-2009, 09:23 AM
:carrot: :carrot: :carrot: :carrot: Cheryl!!! :carrot: :carrot: :carrot: :carrot:

I missed max deadlifts yesterday. I really, really, really, needed a day off lifting. I may try them this morning at my other gym. I was getting to the point on Thursday night that putting the food away after dinner was exhausting (and there are only two of us!)

I don't remember what my max was a few years ago, but the number was way up there. I'm sure I'm not as strong anymore. Oh well. I'm still vertical and moving. And still pretty tired. But today's workout won't be cf style and we talk a lot. :dizzy:

Have a good weekend!

08-15-2009, 09:34 AM
WTG, Cheryl!!! I'm meinderwienerschinzteling a bit, but mostly I am so impressed and proud!!! That is AWESOME!!!!

08-15-2009, 09:44 AM
Had to pop in real quick to say "AWESOME JOB" Cheryl on your deadlift! :dance: Your advancements through CrossFit are very inspiring. You have achieved so much in your lifting through this program. :high:

08-15-2009, 11:37 AM
Thanks, ladies! :grouphug:

Mel, I bet it was up there! If I'm remembering right, you used to bench more than that, beast!

Midwife, I was having a weinershnitzel complex yesterday, looking at the numbers some of our ladies had on the board: like 240, 295, 310. :faint:

Lydia, it's been really good for my lifting, for sure. (It helps if you learn how to lift correctly, apparently, lol!) The friendly/social atmosphere at the gym also helps keep me going back, which makes motivation kind of a non-issue, and that helps me a lot.

Yesterday, I figured out on my own why my trainer is always recommending that the toes point out a bit on the deadlift. I tried one with toes pointing straight forward, and it wasn't even that heavy for me, but my knees about knocked together. With my toes pointed out, I could keep the knees pushed out, so they didn't collapse on the heavier weights. Sort of a "duh" moment, but the first time I could see the difference for myself.

Today will be some sort of killer metcon, I'm sure. (sigh) I'm going to go in a little early, so I can do some skills practice before they kill me, then we're going to the gym's 5 year anniversary party, to eat ourselves into oblivion...er...I mean, recharge our depleted glycogen stores. :devil:

08-15-2009, 11:42 AM
Ack I just lost my "catch up" post. DRAT.

Alena::bday2you: I am so sorry I wasn't able to post on your birthday. I hope you woke up on your 50th feeling even better than you did on your 30th!

Mel: Sounds like a rest is in order for you. Seriously. Two gym memberships and I know how competitive we might feel in those environments even if it is with ourselves and the idea of what we can/should/could do...Get some rest. Rest is essential for recovery.

Pat! On your tour you must stop to see me too. I don't know where that may be at this moment, but just email me and I'll let you know which state I'm in. :lol:

Oh yeah, and I read Water for Elephants last summer too. Loved that book. Loved the ending. It was a little slow to start as Mel suggested but wow, I really enjoyed it a third of the way through. Good pick.

Mel: So did you finish the M&M book or did you really put it away. Sad that he had to use a food that would be a trigger. Kind of prevents his message from being delivered. Wonder if he is just another layer or contributor to the problem. Check to see who the sponsor was...Mars M&M :s:

So this afternoon I get to pick up DH from the airport. Kids have sleepovers and DH and I are headed to Marcella's downtown. We haven't had a grownup date since this winter. Long overdue. I just hope that I can stay awake through dinner. :faint:

Off to insure a decent evening with a quick nap :lol:

08-15-2009, 02:10 PM
Lydia- I'm still reading the book. The author is David Kessler, the former head of the FDA who took on the tobacco companies. I'm 100% sure it wan't sponsored by a food company! It is a horrifying eye opener, of what we know intuitively from our personal struggles, but to hear the research base and the statements from the processed food industry (which sound an awful lot like the things said by tobacco companies) just really drives home how the deck is so insidiously stacked against us. If that sentence makes any sense, let me know!

Cheryl- You inspired me to do the max dead lift thing this morning, and several of the trainers at Gold's (including previously mentioned "arrogant trainer dude") joined me. I've lost a bit in the last 3 years, but my numbers are still way up there :) Thank you.

Shannon in ATL
08-15-2009, 02:18 PM
Cheryl - high five on the deadlift! :)

Lydia - hope you enjoyed your grownup night out! Hard to get those in with kids in the house...

Mel - why no stretching first thing in the morning for back problems? Is it because things aren't warmed up yet and you are likely to hurt yourself?

Pat - I have to sleep with my door shut now because my cat got me up every hour. She wakes me up more than DSS!

Alena - I find that pushups make my back hurt without other back problems, so if the P90X has a lot of those in it a little break might not be a bad idea...

Nelie - I didn't tell DH about the pushup/pullup challenge on purpose... didn't want him to think I was crazy!

Rabbit - my cat is indoors, so at least she doesn't bring me live surprises.... She bring me her cat toys...

Did my dumbbell circuit last night - 10 snatch/10 hang clean+ push press/10 burpee, made four rounds in 20 minutes. Did 35 extra pushups scattered in there so 75 total with the burpees, 3 sets of knees to elbows hanging on my pullup bar (got the ab straps this week and they killed me yesterday...), 5 miles on the stationary bike. Got up and did 7 miles at this park this morning. Tomorrow is an off day...

Good Saturday everyone!

08-15-2009, 02:50 PM
:wave: to say hullo. My post of yesterday dematerialised. Can't remember what I said except to say:

rabbit - nice to see you! How are you?

Cheryl - crikey, U R strong.

Getting ready to go away for 10 days or so. I intend to walk at the very least.

08-15-2009, 04:47 PM
Hey Birchie! :wave: and thanks!

Meant to say :wave: to the Rabbit, too! We've been missing you around here!

Mel, I cannot believe you're not going to tell us what you got! I promise not to get a complex. I'll just do this :eek:

Here's our WOD from today:
Run 300 meters
30 tire jumps (24")
20 lawn mowers (45# men/35# women...total, so 10 each side)
Run 600 meters
20 lawn mowers
30 tire jumps
Run 300 meters

Oh, it looks so innocent, doesn't it? Except, there was this little asterisk next to the run distances, and this little tiny fine print at the bottom of the white board...tiny little detail: all the runs are with a 50# sandbag! :lol3: Well, I used to run when I was 50 lbs heavier, but it wasn't all tossed over one shoulder! The runs were the suck part of this WOD, for sure. I wanted to get it Rx'd, though, and I did, but it took me longer: 22:45 was my time, but I didn't care, because I did it, with no scaling...woot!

Okay, gotta go mow the leg hairs, in case the sun comes out and I need to swim at the party...don't want to frighten people! :rofl:

08-15-2009, 06:46 PM
OK, Cheryl, I didn't want to steal your thunder. 255. I've done heavier, but that was at least 2 years ago before my current round of injuries. For the last 2 years, I haven't gone over 185. I got two good reps... and then I dropped it :)

But I can't run so you're up on me there! And I have only done 1 WOD as dx'ed. Good job!


08-16-2009, 03:26 AM
Awesome job, Mel! :congrat: You can steal my thunder any time. I find it encouraging, really. If I didn't have you and Kim, and the super strong ladies at my gym, I wouldn't even dream these weights were possible. Since I see you peeps doing it, though, it seems to me that I could do that, too, some day, if I just keep training and give it time, up my weights a little at a time in the WODs, KWIM? So, keep the big numbers coming, I say, and thanks for being an inspiration! :hug:

08-16-2009, 05:03 AM
Hi maintainers,

Cheryl, Mel - those numbers are AWESOME!!!

Silverbirch, Cheryl, thanks for the :wave:. I have been MIA for some months due to a lot of work, work on the house etc, with predictable results re exercise & taking good care of myself. I've reached the point where my "big jobs" list is DONE!. I've put in a new bathroom, removed old ceilings & floors, done a lot to get my house in working order, automated some other chores, and I'm slowly getting control over my surroundings. It's very inspiring to read all your posts to try to get some more healthy living in while I tackle my list of smaller jobs (painting & yard work ). I see a lot of folks around accepting the extra weight less endurance as part of middle age, but I feel like I'm just rreaching the part where it gets to be real good at 50.

No luck yet with loosing more weight last week. Anyway, I've seen that it can be done so I'll just go on exercising as much as doable end eating as best as I can. I did a ton of yardwork yesterday, could hardly move yesterday evening, so I'm sure I am getting in some exercise at least.

Re cats: my old cat is learning tricks from the young usurper Noodles. I woke up in the dead of night to howling from the hall downstairs...the old cat sat next to a small baby mouse that cowered on the floor. Very proud, brought the thing in just as the teenage punk does, but since the old one is not into free range meat, she did not want to eat it really. So she just howled away untill I came out of bed and took the baby mouse outside.

Have a great weekend all,

08-16-2009, 10:02 AM
Wow Mel, that is an impressive weight! Fantastic! :cool: I've never tried to test my 1 Rep max with this. Any suggestions on a weight where I should start and how to progress? Should I lift from the ground or should I lift from the lowest safety's on the rack? Intuition says to just load a 45 on each side of the free bar and begin there. Just curious. I just hate to start loading up the bar and have the "masses" look at it and mutter, "yeah, right..." :rofl:

Rest day today. DH is home and is bringing me a skim latte. Good day to just catch up on nothingness.

08-16-2009, 12:31 PM
Lydia, I'm sure Mel will have the expert advice for you, but most of the beasty ladies at our gym start with 135, just because that's easy to load and you don't have to unload from there. I can start there if I'm feeling all warmed up and strong, but if not, I'll start with 95 for 5, then I can usually do the 135 and go from there. I'm usually good for 40 lb jumps up to 175, in sets of 3, so 95-135-175, and that's when it starts feeling like I'm not going to get 3 reps out of it, lol, so I then will only go up to 185 or 190 and start pulling singles. I try to pull as few warm-up sets as possible...I want to be warmed up, but when I was a total noob at max lifts, I pulled in too-small increments and would wear myself out before I got to the work sets, so watch for that. Usually when I get to the singles, I just have to go with how the last one felt...if it felt easy, I'd add 10 lbs, if it felt heavy, I'll just add 5. We take lots of rest, like 3 or 5 mins, or whenever it feels right to go back and lift the next one...I usually start getting antsy and feel I have to pull it before I lose my nerve, then I know it's time, lol.

Rabbit, thanks for the update! I'm on the flip side of where you are: exercise and eating have been good, but the housework/yard work/projects at home have fallen by the wayside. I've been working on it this past week to try and get back into good habits before I have to start homeschool up again for the school year with my son, and it's cooling off, so I need to get my routines back in place, so I'll be able to run my dogs and do homeschool, the gym, all that, without the house falling apart around me. :dizzy:

:wave: to everyone else. I've got to get dogs put up and fed, then head out for the gym cleaning job. I'm taking my cordless drill today, to try and tighten up the wood-plank deck in front of the gym, as there are a lot of loose screws sticking up (from the wood shrinking/drying out). People like to jump rope out there or do tire jumps, and it's no fun tripping over the screw-heads (or whatever you'd call that)! The boy's strongman log is ready to go, I think, paint dried and hopefully hardened up so it won't flake off. I'm taking it in today, and will put plates on it and toss it on the ground a bit, to make sure it's kidproof. I'm excited and a little nervous, to see if it is going to work.

08-16-2009, 04:38 PM
Yup what Cheryl said :) I usually start with a lot of general body weight warm ups, then pull the empty bar once or twice to "groove" form, then load 135. I added quarters next, then went up by tens. I also don't wait long enough. When I was working on max benches, I brought a book to force myself to wait. Now it's just for fun.

I'm TIRED today!

08-16-2009, 06:08 PM
Cheryl and Mel: Perfect. That's what I thought. Okay. Tomorrow I'm going to try it at 95 and play with it till I get it to 135. Later in the week I'll go for the 135 to start and see where it gets me. :cool:

I have a hard time waiting in between sets too. It's mostly about wanting to put away my toys as soon as possible so someone else can do their lifts.

Cheryl, house vs workouts. That's something I struggle with ALL. THE. TIME. There is only so much energy to go around, right?

Have a great evening everyone!

08-16-2009, 09:15 PM
Lydia, you also don't have to go for a 1RM right now. You could go in and just do sets of 5 or 3, just keep adding weight, resting and pulling, till you can't get any more, then take notes for next time. After a few of those, you'll have some idea where to start with a 1RM day. You can also just play with it, do sets of 5 till you feel it's not going to happen at the next weight, then pull sets of 3, then drop to singles. Just try to take plenty of time to rest...it's only 1 barbell! Be sure to report in with what you did, too. We want to hear about your numbers, too, whatever they are, so we can have a party about it! (Let's all try to remember that "heavy" is a very individual thing, and I still can't do a freaking handstand, so I'm not here to judge, I just like to hear about peeps's victories, KWIM?)

Well, the gym cleaning went pretty quick today, 2 hours, which is about right. There are 3 of us, and the other lady that's doing it is a dynamo, love her, she does good work and works fast. The guy, he was about 40 minutes late, and does about the same quality of work as my teenaged nephew, unfortunately, so when he "cleans" something, it's like it didn't happen at all. I'm pretty sure he's not going to last on the cleaning crew. After the cleaning was done, I stuck around to work on tightening the deck screws. I got about half the deck done, and will do the rest next week. I'd meant to take the strongman stones out and wash some of the grody ones, but ran out of time for that.

Okay, enough with the computer break. My Sunday has almost run away, it's 5:15 pm, I've been home 2 hours, now I have to groom a dog and deliver him home...looks like my brilliant plan of catching up on the animal pen cleaning chores (leftover from Friday's crazy scheduling) will have to wait another day! :(

08-17-2009, 12:03 PM
Cheryl, Lydia - Juggling the work, taking care of the family & keeping everything in & around the home in working order also seriously interferes with the exercise & healthy eating in my case. I tend to let maintenance to the home come before maintnance of my body. Still, over the past 5 years both my body & my home have improved. (patting myself on the back here).

Lydia - your arms loook awesome on your avatar picture

Cheryl - Very nice to hear some other woman about maintenance & repait jobs. Dis i understand correctly that you made a log for your son ???

Hi to all the other exercisers. I'm taking a break (maybe nap) so i can attend power class and zumba afterward tonight.

have a great day all,

08-17-2009, 01:06 PM
Hey, thanks Rabbit. :hug:

OKAY! DID SOME DEADLIFTS TODAY! First off, I forgot that this was something I wanted to do today so at the end of my upper body workout I remembered. :doh: I'm sure my strength was compromised a little but eh, I was warmed up.

I began conservatively since my expectation at the end of the workout was low. I only loaded the bar with 25# on each side. Did a practice lift. Then I began adding ten to each side. Lift. No problem. Another ten. Lift. Pretty easy. Okay. Another ten. Lift. Yep. That I feel. So a total lift of 155# my first try. Uhm, it felt heavy and I was lifting from the lowest setting on the squat rack safety bars not the ground. But wow. It was fun. I'll keep working at this and see where I get. At the tail end I took all the plates off and loaded it with the 45's just so that I knew what that felt like for my next session. I'll start there and then add to it. Very different experience than doing this movement at a lighter weight just for reps. Great fun. Thanks ladies.

I also did a few clumsy Turkish getups just for you Mel.

Feeling a nice post workout buzz.The kind where your are too fatigued to be bothered by anything. :lol:

Have a great afternoon everyone and be careful out there. It's HOT today!

08-17-2009, 02:34 PM
Morning. I'm whipped this morning. The dang simple sounding LBWO got me again.

(1a)Explosive DB / KB swing 6x8
(1b) Sumo deadlift 6x3
(1c) Swissball hip bridge into curl 6xamrap
(2a) Single-leg Romanian deadlift, 3x12
(2b) Donkey kickback (using cable station) 3x15

I was a wet noodle when I left the gym, and I found standing in the shower taxing. :lol:

Gotta run to a meeting. Have a great day every one! :wave: It's been raining here since about 8 pm last night - blech!

08-17-2009, 05:07 PM
Lydia, glad you had fun with it! If you have the bumper plates, you should try it from the floor next time, for comparison. (if you want to) I love the heavy lifting days, myself. We do about 1 a week, but I never know what it will be. We seem to hit the heavy deadlifts and back squats about once a month, though.

Pat, that does look like a killer LBWO! I got tired just reading that! I haven't done heavy sumo deadlifts...does the sumo stance let you lift heavier, since it's a shorter distance for the bar to travel?

Rabbit, I made a strongman log for my trainer's 4 yr old boy. He actually got to try it out for the first time today. I'm pretty sure his mom will be putting up a pic of it in the next few days, so I'll post a link if you guys want to see. On the maintenance and repairs, I'm single, so there's just me to do it, but I also like the work, so I'd probably do it anyway, especially if I could find a man to cook and clean for me, lol!

Had a good time at the gym today, despite the WOD (ugh, you'll see..). My 14 y.o. buddy was there, and we are both pretty close on what we can lift and our times on the workouts, so we are always challenging each other. Today he was working on bar dips, so he wanted me to try it, too. Now we've got a new skill to work on, first one to do a real unassisted dip wins bragging rights. ;)

Then we did the WOD. Today was "Karen", aka 150 Wall Ball for time. My buddy was using 14# so I had to do it, too, dangit! My time was 15:35, and he beat me by 11 seconds...the punk! I hate wallball, and was having to do sets of 5 most of the way through. :faint: My trainer did it in 5:45. :eek: He's not human.

Break's over. I really would rather be napping, but I am determined to get today's chores/projects list done, so I'm doing it in spurts.

08-17-2009, 05:25 PM
Rabbit, I made a strongman log for my trainer's 4 yr old boy. He actually got to try it out for the first time today. I'm pretty sure his mom will be putting up a pic of it in the next few days, so I'll post a link if you guys want to see. On the maintenance and repairs, I'm single, so there's just me to do it, but I also like the work, so I'd probably do it anyway, especially if I could find a man to cook and clean for me, lol!

Cheryl, I for one would like to see the picture!

Re: the maintenance & repairs: I'm divorced and my ex used to do, or rathet not do, the maintenance. It turns out that I am actually much better at it then he ever was, so i enjoy doing it. i'm a mechanical engineer by trrade, and I work in R and D so II sort of like working out how to do things.
I would not take a man for the cooking and cleaning tough: cooking is fairly simple (clean foods without all that much preptime almost of the time), and I have a roomba & scooba for the cleaning. MUch much less maintenance & cost than having a man around the house.:D

Shannon in ATL
08-17-2009, 05:30 PM
Rabbit - I have all hardwood downstairs and a cat... I've been thinking about a Roomba... Does it work well?

Cheryl - I would love to see the picture, too!

Lydia - cool on the deadlifts!

Pat - that LBWO does sound tough...

No workout this morning, came in to work early for a project that when I got here I found out wasn't until next Monday... That is what happens when I don't get enough sleep... Planning dumbbell circuit and light cardio when I get home.

DH has started strength training again, and if he keeps up his current exercise pattern will quickly outgrow the practical functionality of the Weider... heck, I don't use it much anymore myself. I'm looking around for things I can get to augment my weights setup. I know I need a barbell - do they make racks I can buy for home use?

08-17-2009, 06:34 PM
Pat, that does look like a killer LBWO! I got tired just reading that! I haven't done heavy sumo deadlifts...does the sumo stance let you lift heavier, since it's a shorter distance for the bar to travel?

I don't know if I lift heavier with that stance Cheryl, since I do it in a part of the gym that has no BBs, only DB's. Did it with 20# dbs today. The way the workouts are set up you do roations through (a) (b) (c) and the swiss ball and the kettlebells are upstairs, and the bb's are downstairs across the building, and the rest period is 10-15 seconds after (a) and (b) and then 3 mins after (c). I was using 60# BB for regular deadlifts last week. Maybe on Thurs I'll see if I can lift heavier with the sumo stance. The problem comes getting the heavier bar off the rack. Oh wait I can use the fixed one I think.

Shannon, it's just that at 5:30 I look at the workout and think, oh good, only 5 exercises today. :lol: This is week 4 of this rotation, you'd think I'd know that it's a tough workout. I'm never sure my brain is awake when I get to the gym early. Plus I was already a little sore from all the up and down of picking veggies for a hour yesteray.

08-17-2009, 09:57 PM
Cheryl: We have bumper plates. I'm trying to be discreet with my deadlifting attempts though:lol: Rolling out those big read plates out into the middle of the floor would call all kinds of attention. :rofl: Seriously though, I have a hard time getting those things on and off the free bar by myself. Anyone else have this trouble or am I just a dork about this?

Oh, and pics please! Lets see your handiwork.

Tea's ready. Gotta go

08-17-2009, 11:08 PM
Lydia, why are you trying to be discreet? They don't do heavy DLs at your gym? I had the same trouble with one of the plates at the Y, like the hole was too small, but if you're having it with all/any of the bumpers, then most likely the BB is a cheaper model that wasn't machined to olympic specs. Yeah, I always felt like a dufus, too, because I needed the lighter plates, and they only had one pair of each size, so I always had to use the stupid one that didn't want to go on there. Now, I wouldn't care, but at the time, I wasn't confident that I was doing deadlifts correctly, so I felt like everybody was staring at me. I love my CF gym, is all I can say to that!

Pat, thanks. I was just curious!

Shoot, those wallballs wiped me out today! I also ripped my left palm open yesterday, using the drill. All those stinking deck screws were rusted in place, so the drill wanted to spin out of my hands all the time. Is it bedtime yet? I'm tired and whiny, obviously! I'll post a link to the pic, when I see one..I'm guessing tomorrow.

Have a good one, my peeps!

08-17-2009, 11:36 PM
No, I've seen one of the directors actually do the heavy DL on occasion. I think he competes or something. I'm trying to be discreet because it's more of a confidence issue much like the one you referred to. I'm not sure I'm doing it correctly and I really don't want the "lifeguard" to blow the whistle at me. :rofl: Shoot though, I really need to get over that. Besides, I did the "peter pans" on Freemotion cable cross equipment. Mel, knows what I'm talking about. There's not much discreet about that and no one stopped me. Actually, a couple asked if they could cut in to try it too. (You don't want to know...)

Arrrggg. ~sigh~ Okay. I'll go in on a Sunday when it's slow and give it a shot.

I totally understand why you love the CrossFit experience. They teach this stuff correctly, and most importantly provide an environment in which it can be done at any level. Maybe a drive out to the other side of town may be worth it for me. :chin: How many gym memberships can I acquire in one year? :rolleyes: I could do it short term just to learn the skills I want. Need to figure out the logistics of this though because DS2 is in school for only 2.5 hours.

Now, if I hang in there till next year, I understand there is a CrossFit in OldTowne/Alexandria Va. :devil:

08-18-2009, 05:51 AM
Lydia, I can identify with your discretion. I do all weight workouts strictly at home. In my gym the weights section is brightly lit, in front of a huge mirror right next to the weight machines. The machines are full off teens & gym bunnies. NO WAY that I am going to expose my sagged middle aged 50 yr old body in those spotlights.

Shannon - I gave myself a weight set & BB for my birthday some years back.

Roomba does really well, and I would certainly recommend it if you have hardwood floors. I have rough stone floors & 2 cats & 2 teenagers and it does a good job picking up after them. I did have to Roomba-proof my living room though. Roomba does not do high pile carpets and it eats thin wires like the charger wires for your mobile phone and such. It does not eat the normal electricity wires because they are thicker. I got mine refurbished from Amazon last year and I found it well worth the money.

have to get back to work,


08-18-2009, 08:39 AM
I see another cross fitter in in the near future! Lydia, dd knows peeps at her law firm who do cf. Would you like me to find out where?

I've been in bed for the last 18 hours. I got up this morning at did cardio. Not sure what is wrong, but I suspect over training. today I feel normal. Last week was just too much. Now we are in "get ready to go to college mode" here. The fun just never ends!


08-18-2009, 09:53 AM
Mel: Oh see now! You guys are going to make me do this...!(search for a CrossFit membership)

Go ahead and PM with the info. I think I know where three of them may be. One is an MMA place which is the closest to me. However MMA just doesn't appeal to me right now. But maybe I could hook up with them to just do the CrossFit one or twice a week.

18 hours in bed! While that sounds like a dream I know you have far too much going on for that kind of luxury. You must have been exhausted! Glad your feeling better today. Oh and happy college packing/unpacking.

Decent workout yesterday. Chest and back adequately sore. I did manage to gain eight pounds in the last two days. Water. But wow, if I would have seen this kind of gain five years ago it would have totally thwarted my efforts at weightloss. :lol: What did I do to gain that much: half a bag of pretzels, dinner out with DH, and heavy training day. Even this morning DH said,, "Wow, you look tired today. Bed at 9:00 tonight." I'm a little tired but my face is just really bloated and it makes me look worse than I really feel. I really do know better. Time to move on from the pretzels this week. :devil:

Rabbit: But we MUST take our place under the lights and in front of the mirrors. Otherwise the world will be under the misconception that beauty and strength only belong to the kids. SO. NOT. TRUE. (Step aside son and I suggest you take notes.) :D Honestly, though, I'm only willing to do that if I really know my lift/exercise and if I'm not sporting the extra eight pounds (see above) so there's bravado for you. ;)

Off to do some mj cardio and legs today. Dinner out tonight with my village. I know... Trust me, I'll have the steamed shrimp and water as penance.

08-18-2009, 11:07 AM
Lydia, Old Town CF is the bomb! Never been there, but have seen probably all his videos on youtube, and it looks like an awesome environment! I do love that about CF, what you said about doing it on any level.

Not much time this morning. I checked my gym's website. She did not post the overhead pic, I guess she sent it to CF's mainsite, and has to wait for them to post it so she can link to it, or something like that. There's a pic of the guys loading up the new log, though:

I'll check in after the gym...gotta get on out the door, since they are doing chip-sealing on the roads along my usual route to the gym, so I'll need a little extra travel time to drive around and miss the roadwork zone.

Shannon in ATL
08-18-2009, 11:29 AM
I just noticed a Crossfit location just down the street from DSS's daycare... At this point though, I don't have the time to join anything new. Might stop in and see if they let you pay as you go and just come sometimes. It would help me to learn if I'm doing some of these things I'm pulling off the website correctly. :) It must be something in the water...

Lydia - I'm working on the whole 'taking my place in the lights' thing myself. I tend to downplay myself, and I'm trying to be more confident. For example, people always block the path at the park and I hang back and wait for them to move instead of making them move - not anymore! I have as much right to be out there as they do! :) Don't think I could do it with any lifting activity yet though - not much confidence there yet.

Rabbit - thanks for the Roomba info! I want one... Might look for a refurb...

Pat - I've done that, too - "This is a short list today, won't be so bad." Doesn't always play out that way,though! You are doing a great job with getting up early for workouts, by the way! :)

Cheryl - ouch on the drill and deck screws. And all the wallball! :dizzy:

Yesterday's workout:
1 real pullup
4 jumping pullups
30 second jump rope
10 squat tuck
Circuit A: 15 snatch (15lb) /10 squat + press (15 lb)/10 hanging pullup, 3 rounds
25 wall ball
Circuit A: 3 rounds again
10 squat tuck
30 second jump rope
25 ball back extensions
10 superman crunch (no idea what to call it, the one where you are on hands and knees with a flat back, extend arm, opposite leg, crunch in to meet knee to elbow?) per side
5 jumping pullups
10x3 hanging knees to elbows
20 min elliptical
15 pushups

Today (actually got up this morning!):
15 pushups
45 min elliptical
10x2 pushups
some stretching

Glad today is already done... Approaching TOM next week and am already starting to feel the run down blah's...

Have a good day everyone! :wave: to anyone I missed!

08-18-2009, 01:09 PM
Shannon: That looks like a decent workout yesterday. Mine was a little less impressive today. I missed cardio yesterday so most of today was done doing interval work either on the elliptical or just running around the track. I kept getting side tracked by running into people I haven't seen in a long time and 'catching' up with them. I did get in some walking lunges with 20# db on the shoulders but seriously I find it difficult to call it a real leg workout after that. :rolleyes:

Off to do a little research about that MMA CrossFit group close to me and then to see if the other ones have a workshop I can attend.

WHICH REMINDS ME: CHERYL! :rofl: I SAW YOUR COMMENT ON THE RAINIER CROSSFIT SITE! (I knew it was you before they even made reference to it. "They ruined my life..." LOVED IT! :D) But isn't it great to find a village of your peers all in one spot!

08-18-2009, 02:17 PM
Arghhh. I just couldn't drag myself out this morning. I find it much harder if I know that I have nothing going on in the evening. So I'll be doing a UBWO after work tonight. :)

And looking at the clock, I need to get to a meeting. :wave:

08-18-2009, 05:19 PM
Lydia, I'm glad you had a good laugh. I always have to put something stupid for comments...it's just what I do! I think it would be great if you went to a CF and got some help with your lifts. Just be careful, cuz you might get it on you! I bet you could just take DS with you to the CF gym.

Shannon, great job on that workout! I love all the variety you're putting in these days! Just BTW, if you want to make a medicine ball for wallballs, use an old basketball, cut a slit just long enough to slip the tip of a funnel through, fill with play or construction sand to the weight you want (full is 8 lbs, I've heard, which is usually a good beginner women's weight), then tape over the slit with duct tape and rub it down nice and tight, so it doesn't leak.
Thought that might be a good addition to your home gym. :) Scope out your local craigslist for used equipment like a power rack, squat stands, or a bench if you use one, and you may find a good price on weight/barbell sets, too, if you hit it at the right time.

:wave: to everybody else!

The CF Report:

warm-up with lighter weights, then do 5 sets of 3 with the same weight

I hadn't done enough snatches to know what to use, so I just fiddled with it today. I wanted to work on the full squat snatch, myself, so I just added weight until I felt like I was losing my nerve on the squat portion of the lift, and stayed there.
warm-up was half-dozen or so with the pvc pipe, then sets of 3 at:
Caught the 45 with a power snatch, but really wanted that full squat catch, so dropped it back to 40 lbs, and kept it there for all 5 working sets, to practice, so did 40-40-40-40-40, all sets of 3 reps each. At first, even the 40 was scary, and I'd revert to a power catch, like I was afraid of getting stuck in the bottom of the squat at that weight. So, my trainer recommended catching it as low as possible, then passing through a full OH squat, if I didn't catch it in the squat to begin with. I did that, and after a few sets, my confidence was up, so I started catching it in the squat every time. Last set wasn't so pretty, as my legs were tired, but I definitely felt like it was a very productive session, and I learned a lot. I am going to put these into my warm-up at least once a week, to keep practicing, so that next time they come up heavy, I might be able to up the weight.

After the workout, I tried practicing the pull-ups, but my shoulders were just toast, probably from the wallballs yesterday, mostly. My grip was good today, though, which is one of the things that's been holding back my progress with getting more than 2 pull-ups strung together, so that's still a step forward!

Shannon in ATL
08-18-2009, 05:55 PM
Cheryl - would you believe I don't own an old basketball? I'm just going to have to buy a medicine ball I guess, or try to find an ld basketball somewhere. I do have six bags of wet play sand on the backporch though... I was thinking of making a sandbag - I saw directions on stumptuous with some exercise suggestions for it... And I am really enjoying the variety of exercises!

I ran out of time and haven't planned tomorrow yet and really want to get it done in the morning, so I'm going to stick to the same Circuit B I've been doing and throw in a couple of things around it like I did on Monday. I still have the 'filthy 50' list in my garage so I'll likely pull a few things off there. If I get up - DSS tonight and it is always a toss up on if he lets us get any sleep. :dizzy:

Pat - same with me... if I know I can get the exercise in after work I'm much less likely to get up...

Lydia - one of the reasons I work out at home! I am much too social for a gym - always stopped to talk to people and then ran out of time and went home. At least you got some work in around the catching up! :)

Good evening everyone!

08-18-2009, 09:50 PM
Wow! Everyone is doing great! :strong:

I've finally recovered from my week of being maxed out. A few days rest was really what I needed.

Rabbit- How do the cats react to the roomba? I'd love to get one- although I'd have to clean up for it :rofl: and make several wire strewn rooms off limits. (Dh like to play with computer parts.)

We have squat racks now at CF! yay! I don't have to be able to clean whatever weight I'm trying to front squat or thrust!

Today's workout:

5X3 sets of heavy front squats

50 double unders (nasty,nasty double jump rope where you attempt to get rope under feet twice)
10 barbell front squat-thruster
40 double unders
8 f s-thrusters
30 double unders
6 f s t
20 d u
4 f s t
10 d u
2 f s t

I mostly whap the back of my head and my calves doing the double unders. I'm going to have to find a mod for that, because I just plain can't do it, and the jumping squishes my sciatic nerve too much. by the end of the first 50 my left leg was numb.

Food is OK. The weekend was hard. Lydia, I did the pretzel OD also. I REALLY need to get back into my "not my food" mentality. I'm in the beginning of the "treatment" section of the Overcoming Overeating book and it looks like that is his approach. For some of us, moderation really is impossible. Our brains are wired or have learned to be wired like addicts. I'm definitely in that group.

Lightening and thunder here...time to go :)


08-19-2009, 01:36 AM
Shannon, just about any thrift store will have a bin full of them. I buy them for the dogs to kick around the yard, and usually pay less than .50 apiece, after tax. The real medballs are great, but I'm not sure how much they cost. I think the ones CF uses are Dynamax brand, or something like that. They are cloth on the outside, and big, so great for wallball and medball cleans, plus the perfect height for measuring squat depth. :D

Mel, congrats on the racks, but what kind of weight are you using for thrusters that you need a rack? Thrusters go right on the same list of "stuff I hate" as wallball and burpees. :lol3:

Well, I am coming down with something...sinuses are acting up and I actually fell asleep today for about 4 hours when I sat down to read a book. Probably the sudden change in the weather, I don't know, but it's been hot, cold, hot, and that usually plays havoc on my system. I don't want to be sick. :( I'm going to get to bed, see if a good night's sleep can work some magic.

08-19-2009, 02:27 AM
Thrusters go right on the same list of "stuff I hate" as wallball and burpees.

Well, I've never done wallball, but I'm not real fond of thrusters - and they were in today's workout - and burpees I cannot do. I can't get up reliably with my knees.... So I feel your pain.

Well tonight's workout was good, though the evenings are much more crowded, esp now that it's cooler and darker out, plus it was raining tonight.

(1a) Chin-up (assisted in my case) 5x 6
(1b) Push press 5x 6
(2a) Seated single-arm cable pulldown 4x 9
(2b) Standing 1-arm DB shoulder press 4x 9
(3a) Vertical thrust 3x 6
(3b) Iron cross 3x 6
(3c) Kneeling cable rope pulldown 3x 6
(3d) Straight-arm cable pressdown 3x 6

But my weight was down another 1.5#, and my BF - using a small impedence machine - down 0.9%. It may not be accurate, but it tracks the trend. :)

On that note, I'm off to shower, read for a bit, and fall into bed. 5:15 am will come much earlier than I like.

08-19-2009, 03:00 AM
Mel - good to hear that you are feeling better. Incredible that you are on the Cf as well, awesome. The cats have no problem with the roomba, the old one was scared, the young punk interested, and now they totally ignore it. You don't have to clean away the computer wires: my son'd computer corner also sprts a lot of wires & so does his 3 electric guitars. As long as they are more than about 3 mms (1/8 inch) roomba just rolls over them. Thinner and more flexible wires get caught.

No exercise for me yesterday: worked about 10 hours to finish a work committment & free myself up for the majority of the rest of the week. Did some food shopping. Today is DDs 15 th birthday and 30C temperatures are expected. We are having a bbq at the poolside. I still have to wrap presents, put up decorations & prep food.

You people really impress me with the workouts, I might get the liftin stuff back in place in the next days...

have a great day all,

Shannon in ATL
08-19-2009, 05:21 PM
Rabbit - enjoy your party!

Pat - high five on the weight and fat loss! :) And, looked up the 'iron cross' and the 'thrusters' from your routine. Put in the iron cross today - ouch! Going to try the thrusters Friday.

Cheryl - ooo, I'm going to check thrift shops for basketballs... thanks! Hope you feel better!

Mel - I can't do the double unders to save my life... My feet speed up with my hands so I end up jumping crazy fast until I lose control, but still just singles...

So on the thrusters... I pulled an exercise off of stumptuous that is described like this: 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. How does that differ from the thrusters? Are they more explosive in the movement or go down lower maybe? I watched a couple of videos but wasn't sure. I do know I tried the iron cross today and had to switch from the ball I was using to squatting down to touch the second step of my step stool because the ball kept shooting out from under me and throwing me off balance... :eek:

Got up and exercised this morning. Today's routine:

5 Pullups (1 full, 4 assisted)
15 pushups
5 rounds of 'Circuit B' - 10 reps x 15lbs of DB snatch/DB clean + press/burpee (no weight on those, had to take it out because it was killing my back trying to jump up from the squat with dumbbells in my hands)
1 min jump rope
10 pushups
iron cross - 5 lbs - 10,8,8
'10 min abs' (title from a video I have, didn't take 10 minutes :) ) added a 5 lbs dumbbell on my chest for these (10 crunches, 10 circle abs per, 10 side crunch per, 10 side crunch per w/ leg extension, 20 half reverse crunch, 20 full reverse crunch, 10 'boxer's abs', 10 spinal twist'.)
25 pushups
23 mins stationary bike - 7 miles

Everything up to to bike took just at 40 minutes. The iron cross was a lot harder than I expected with just 5 pounds...

Good day everyone! time for a snack for me... starving... :wave:

08-19-2009, 05:50 PM
So on the thrusters... I pulled an exercise off of stumptuous that is described like this: 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. How does that differ from the thrusters? Are they more explosive in the movement or go down lower maybe? I watched a couple of videos but wasn't sure. I do know I tried the iron cross today and had to switch from the ball I was using to squatting down to touch the second step of my step stool because the ball kept shooting out from under me and throwing me off balance...

These the ones I do Shannon. THey supposed to be explosive into the lift, mine are so-so. :lol: That iron cross will get you - looks easy..... I need to work on getting up to a normal db weight. Right now I'm using 7.5# add-ons from the machines instead.

Did cardio this morning. Ugh. Morning is not a good time for me and cardio. It was a slog... I usually try to plan them for an evening or a weekend later in the day. But we're doing a demonstration square dance for local nursing home tonight. It's not vigorous enough movement to qualify as anything more than active rest.

I'm in budget **** from now until I leave on 9/2. Our 2010 budgets are due - for the first run through - on 9/15, which is the day I come back to work. I'll be taking a laptop with me to my sister's so I can tweak it, but I need to have the major work done before I leave. I have 3 major budgets, and 4 smaller ones..... :faint: At least the admin dept does all the personnel stuff, though I did have to send them a memo about the number of PT hours I'm requesting.

On the laptop note, we got 5 really nice Dell mini's - 12" and very light. THey're destined for checkouts to library users (in the building only - adults only with license and car keys for deposit) but I'm considering taking one of them with me instead of the one I usually use, or my personal one, both of which feel like a bag of bricks next to these little babies. I can easily put all my documents on a thumb drive..... Hmmm, need to see if Excel is loaded....

08-19-2009, 10:10 PM
Cheryl- You have a long list! Why do you like CF so much :rofl:

We were using the racks for front squats. I can squat a WHOLE lot more that I can clean! Thrusters...nah. I was doing 75 and barely finishing. That's about my safe clean weight as well. Beyond that I can do it, but if I fail, my head gets in the way and I can't do it again until I unrack the bar and work my way back up :crazy:

Plain old gym day today. It seems kind of dull now, but I know I can't workout at max intensity all the time. I did do some pretty cool ab exercise on a stability ball. off to find a video...youtube has let me down :(

OK, here goes. You find a heavy thigh high piece of equipment to hang on to. lie on the ball as if you were going to do crunches. Put your arms/hands overhead and grasp that immovable object. Now raise your legs straight up into the air and do hip raises. DON'T FALL OFF! :)

Otherwise, and plain vanilla back and chest workout.

I stared down a bag of pretzels today and ate one. One mini-pretzel, not one bag :) I remembered the discussion in the Kessler book, that you have a split second to make a rational decision.


08-19-2009, 11:08 PM
I stared down a bag of pretzels today and ate one. One mini-pretzel, not one bag :) I remembered the discussion in the Kessler book, that you have a split second to make a rational decision. Mel

:lol3: Impressive Mel! You WON that match!

Mel 1 Pretzels 0

Shannon in ATL
08-20-2009, 12:38 AM
Good job with the pretzels Mel! You rock! :)

08-20-2009, 03:02 AM
Good job, Mel! You're the boss of those stinking pretzels! :carrot: My list is long, but getting shorter, one exercise at a time. For instance, I no longer have the 400 meter run distance on the hate list, since I am the boss of that now! I just put all the hate list items in my warm-ups, and try to get good enough at them that I don't have to hate them forever. :D

The CF Report for today:

Run 400 meters
12 pull-ups
Row 500 meters
12 pull-ups
2 rounds for time

My time was 16:03, with the pink band for pull-ups...pretty consistent with what I'd expect there. I think my first 500 meter row was a PR, but by the end of the workout, I couldn't remember my own name, much less my first 500 meter time. :D Had hoped to do the pull-ups unassisted, but the grip wasn't willing today, and I couldn't get more than 2 good ones, even with rest. Maybe in a few weeks, I can finally go unassisted with the pull-ups in a workout. I'll keep working that one till I get it!

I'm thinking I will try some squat cleans in my warm-up tomorrow, since I would like to practice those and the squat snatches at least once each week. I'm hoping this will help me be able to go heavy, next time they come up as a focus/heavy lifting day. :crossed:

I'm off to bed. :wave: to everybody!

08-20-2009, 04:42 PM
Pretzels, we don't need no stinkin' pretzels! :rofl: They have no attraction for me but I can substitute any number of things and know exactly where you were. Good job.

I took a rest day today. Had every intention of being up at 5:15 for a LBWO. Instead I woke up (helped by a cat!) at 5, with a nasty headache. I let the cat out, took some advil, shut off the alarm, and went back to bed for 2 hours, woke up feeling much better. I'll just slip my workouts a day and do LB tomorrow, UB on Sat, and cardio on Sunday. Did I tell you my gym is now open on Sundays! :cheer: The owner doesn't like it, but she's afraid of losing members.... If the weather goes as predicted, and the construction company gets out new bike trail paved as planned, I could do a bicycle cardio right from my house!! Now I have to load up the bike and drive into town. THe bike trail is part of a 2 year reconstruction of the main road we live on (and since we're rural, it's the only road into town or beyond in any direction). It's finally finally nearing the end. THe road is paved and they're putting in guard rails and painting lines. We have new street lights - yay - and soon will have the paved bike trail. Yippee!

08-20-2009, 04:52 PM
Where are all our early morning ladies?

Today was a focus day for us:

Push Press, go for a 3RM (3 rep max)
then L-sit, 3 attempts for best time

I've done PP in 5 sets of 3 reps with the same weight, but never 3RM, so I just did 3 rep sets till I couldn't do any more:
45-65-85-95-105-110F (but I got 2 reps with it!)
So 3RM=105 lbs today. Probably could have gotten the 110, but didn't jump it up hard enough on the 3rd rep. Rested and tried again, but mentally I was just done, didn't even get the first rep on that set, so called it a day. Still, stoked about the 110/2 reps, and hopeful of getting 115 or better next time.

For L-sits, I just got to where I could even do these last month, and got 5 seconds for my longest "hold" last time. Today I got 10 seconds-12 seconds-7 seconds, so that's some improvement. :)

I'd planned to practice squat cleans in my warm-up, but got out the door late today, didn't get there till it was too late to do much of anything for a warm-up, so I just went right for the push-presses today, no CF warm-up or anything. Tomorrow I'll be sure to get out the door on time!

Staying home today. Planning to catch up some housework and a few outside chores, then press the boy into service, see if we can get the blackberries picked today, before it's too late.

ETA: Pat, you posted while I was typing. I hope the new bike trail is in soon, that sounds nice! :carrot:

Hope everyone is having a good day today! :wave:

Shannon in ATL
08-20-2009, 05:15 PM
Today was a cardio day for me - got up this morning and did 50 minutes on the elliptical, 10 minutes of stretching and such. Was planning to mow the grass when I got home but now it looks like rain... Hmm.

Pat - that trail does sound nice!

Cheryl - 105 on the push press... wow... I'm struggling sometimes with my little 15 lb dumbbells...

08-20-2009, 06:25 PM
Cheryl - 105 on the push press... wow... I'm struggling sometimes with my little 15 lb dumbbells...

I'm right there with you Shannon - only with a 20# bar - though I managed 3 reps with the 30# on Tuesday. :strong:

Shannon in ATL
08-20-2009, 06:44 PM
Good for you Pat!
I am going to find myself a barbell for my garage somewhere...

08-20-2009, 10:15 PM
Street lights? You must live in a city! :rofl: We don't have street lights :(

I am WIPED from tonights CF workout! I can barely move my forearms. It was a "partner" ladder workout:
push ups : you do 1, partner does one...repeat up to 10 each. Then work backwards from 10 to 1. Total reps: 110 :p
Over head squats: see above
pull ups: as above :p:p

My partner was...a beginner. I had long rest periods and she didn't get much rest. There is hope that I may be able to do my birthday push up fest next month!

I did the squats with a nekkid bar and it was hard, hard, hard. I was the only woman using a full oly bar :)

All those pull ups just plain #$&*#ed. My forearms were pumped and immobile by the end, partly because my partner was so slow that I had to hang there forever!

( I am snotty...but I really was nice and encouraging to her in person!)


08-21-2009, 12:29 AM
Okay Mel and Cheryl, I found two CrossFit affiliates that are a little bit closer to me. Here're my excuses. :lol:

One is an MMA with some CrossFit classes tossed in (need to actually visit the place to get a better feel) The classes begin around 7:45pm. That's just too late for me. No way can I give it my best at the end of the day.

The second one is a little further but appears to focus just on CrossFit. (Like this idea better) Classes are either in the very early morning (kids still in bed/getting ready for school) and around 11:00am which is better except that's when I'm getting DS2 out of kindergarten :rolleyes: The third time appears to be around 5:45pm. Doable but again I'm wondering if I'm going to have any zing left in me to do anything.

So. I'm thinking I would like to supplement my current workouts with a CrossFit class at least once a week MAYBE two but mostly just once. I'm using it mostly just to learn.

I think I still prefer to do my own workouts, my rules, my pace. KWIM? Is this still worth my effort? Is it doable physically or am I going to burn myself out? Are there memberships available to go when I want? (I guess I should ask them this.) Anyway, I'll check it out and see if it's an option. I just wanted to tap into your experiences as well before I head in.

08-21-2009, 07:46 AM
Lydia, I go at 6 pm and am astounded that I can work out at that time. I started for all the same reasons as you, and I liked my gym workouts, I have to say, I'm hooked. It is so different, and so satisfying, that I really don't enjoy my old workouts nearly as much. BUT, due to my advanced age :o and increased need for recovery time, I really find that 3 times a week is max for me.

Try the cross fit only place. Most will let you do a freebie week to see if you like it. I can either buy a 10 pack of sessions or an unlimited month. The two cfs here work about the same way.

Pne caution- some are more "in your face" than others. The guys I work with are supportive and encouraging. The other West Chester Crossfit has trainers who yell- "Faster! you suck!!! " Ummm....not motivating to me!


08-21-2009, 09:41 AM
Meh, I'm too old and I pay too much money to put up with ANY one telling me I suck. That would be over with quickly.

I lift weights at 8 pm 3 nights a week, cause that's when I can. It has never occured to me that if I do it at a different time I might have a better workout. Of course that might explain why I am dog tired sometimes.

Shannon in ATL
08-21-2009, 01:56 PM
I couldn't drag my lazy behind out of bed to exercise this morning for some reason... Woke up at 6:15 and was mostly awake until my wake up time, feel all muzzy now from the on/off/on/off dozing of the last hourish... Should have just gotten up. Now I have to exercise when I get home. The only good thing is that is gives me time to tweak my workout instead of just doing the same thing I did Monday.

I'm noticing stretch marks on my upper thighs, right where my legs bend. Never noticed them looking this bad before - I'm wondering if they were there all along and I didn't notice them or if I'm somehow making them worse with exercise... Hmm...

08-21-2009, 02:51 PM
Grrr, my whole post went away with a "network error" when I hit post!! No time to redo... :wave: Have a great day.

08-21-2009, 04:22 PM
Hey all :wave:

I have been keeping up with reading this thread and decided to pop in again. http://www.cosgan.de/images/smilie/nahrung/c070.gif

You are all doing great I see - and shame on you - now I am all interested in this Crossfit thing. :P I don't think it is something I can do right now (I don't feel my weight is down enough to start something so intense yet)... but I am officially putting it on my list of "Things to Try After 100 lbs Lost". I have a mental list going! :yes:

I have modified my weight lifting and cardio and am now following Bill Phillips "Body for Life" suggestions. It's working for me much better than how I was doing things before. I really feel like I have accomplished something when I am done! Upper body weight lifting yesterday - today I can feel every muscle there. :yes: Today was cardio - and you are not going to believe this. I can hardly believe it myself. I know it will sound like something minor to lots of you.. but OMG it is HUGE to me.... I jogged in place!!! With all the trouble with my knee and then knee replacement surgery.. I have not even jogged in place for AT LEAST 10 years. Exercise ALWAYS had to be low impact. I am stunned. I didn't think I would be able to do that for months. YES!!!! :D

Cheryl: Did you get the homeschool stuff planned for the first 9 weeks? I am working on that this weekend. Need to finish the papers for the local school, too and get them mailed this week. We start the first week of September.

BTW.. when we went to the library last week, my son got all interested in the Hank the Cowdog series. I caught him up reading still at midnight one night. Under the covers with his booklight. LOL.. I used to do that, too. Hard to get mad at the little guy for not going to sleep when he was doing such worthwhile thing. I got him up early the next day.. he didn't think it was such a good idea then, though. :lol:

Shannon in ATL
08-21-2009, 04:47 PM
I just watched a video Lydia posted in another thread about common squat problems and apparently mine have been all wrong. I of course had to go right to the bathroom and try in front of a mirror so I could see. :)

1) My feet have been too close together
2) I've been 'sitting into the squat' by breaking into the knees instead of moving out from the hips and pushing my butt back before sinking down
3) I've been trying to keep my feet pointing straight instead of letting them turn out a little, which results in me bringing them in closer even than they started out and forcing my knees out past my toes

Doing them with the correct techniques described in the video made them feel a lot more comfortable! We'll see what happens when I get home and do them in my workout!

08-21-2009, 08:45 PM
Hotwings- This forum started years ago as a body for Life forum. It's how I really goet started in heavy lifting. I think it is a wonderful program for beginners or for seasoned lifters looking to get back to a very structured program. Great choice!


08-21-2009, 09:43 PM
I just watched a video Lydia posted in another thread about common squat problems and apparently mine have been all wrong. I of course had to go right to the bathroom and try in front of a mirror so I could see. :)

1) My feet have been too close together
2) I've been 'sitting into the squat' by breaking into the knees instead of moving out from the hips and pushing my butt back before sinking down
3) I've been trying to keep my feet pointing straight instead of letting them turn out a little, which results in me bringing them in closer even than they started out and forcing my knees out past my toes

Doing them with the correct techniques described in the video made them feel a lot more comfortable! We'll see what happens when I get home and do them in my workout!

Shannon, Krista's videos are great. We have a squat challenge going on in our Lean Eating group - her challenge is to be the first to do a full butt to calves squat! I agree that it's much easier with her technique. I saw a woman in the gym this morning doing squats with her legs together, and without sticking her butt back first. I wanted to go tell her, but then she started deadlifting about twice what I can, so I lost my nerve. :lol: She also was dressed in long pants, a t-shirt with a fleece jacket over it, gloves and a head scarf - strange. And I don't know why she wasn't dying of being too warm. :shrug:

THis morning was the last time (I hope) of the "all squats" workout. I counted up and there were the warm-up squats 3-4x4-6, so say 20, plus 6 sets of the squat-jump-tuck x 3; 6 sets of back squats x 6; and 6 sets of lumberjack or goblet squats x12; so 6x21 or 126 plus the 20 warm-ups :faint: I did manage about 90% getting thighs parallel to the floor! The squat-jump-tuck I start out that low, but can't jump and land back in the squat. Saw some decent air this morning though! :)

Today is DH's birthday, so I'm not sure if we're going out for dinner or not - we talked about it, but never made a decision. There is a half a cake though. I made it yesterday and he took it to our square dance meeting last night, and they ate half. (I was at a church council meeting where there was nothing but coffee and Safeway chocolate chip cookies, ick.)

08-22-2009, 02:39 AM
Hey peeps, :wave:!

Lydia, what Mel said about being hooked. Definitely try it out in any way that you feel comfortable doing. If it's for you, you'll know it soon enough. It's my only workout, has been since April, and though I worried it wouldn't be enough, when I first started, I've gotten great results on all fronts, better than I got doing the cardio/weight room combo on my own for a year, so I'm very happy with it. Just IMO, I wouldn't write off the MMA place without stopping in for a visit. The martial arts/CF combo is pretty common, and does not necessarily mean they don't do straight CF training. I'd check them both out, and see if one of them is a good fit. Good luck, and I hope you have fun, at the very least!

Hotwings, if you're interested, you should scope it out, too. CF can be done by anyone, at any fitness level, age or physical ability. They scale the workouts for everybody, according to their abilities, and it's not an elitist environment or anything like that, normally. It's worth a look, anyway, if it interests you. It's not for everyone, but you never know till you try it for yourself. :)

On the homeschool planning, nope I did not get it done. I've been busy, but also sick, so when I am home, I just want to curl up and sleep...not a lot of activity in the old noggin this week! I will have to block out time for it next week, since I'm booked solid through the weekend. We're starting Aug 31.

Shannon, DB push presses are a whole 'nother ball of wax, IMO. I only use 25 pounders for push press when it's dumbbells, so we're not that different. :)

:wave: to everybody else!

Today we did a Bday workout:
Run 440 yards (400 meters, right?)
44 OH Squats w/pvc
44 AbMat Sit-ups
44 Push Press (barbell, 75# men/55# women)
44 feet of rope (3 rope climbs to the splice)
44 walking lunges
44 mountain climbers
Run 440 yards

Dang! I was SO close to getting this Rx'd today, but could not get to the splice on my 2nd and 3rd rope climbs. I made it to the tape, which is about 2 feet shy of the goal. Still pretty happy with that, since I think that's the best I've done with rope climbs yet.

I did try to knock my own teeth out of my head on one of the push presses. I was getting tired, jumped it up, didn't move my chin back fast enough, and clocked myself right under the jaw with 55# of flying barbell, lol. No bleeding or loose teeth, though, luckily, just got a bruised chin (and ego) out of the deal. :D

Okay, I'm off to bed. Workout and gym cleaning on the schedule for tomorrow, along with more work on putting down the deck screws that are sticking up.

Oh, my trainer finally posted the pics of the boy going overhead with the log:

08-22-2009, 02:53 PM
Mel, Cheryl: Thanks so much for the input. I'm going to call this coming week for an appointment. Maybe I can share a child watching day with one of my girlfriends to get in at least once a week in the late morning.

Cheryl: Hope you are feeling a little better today. It sounds like your pretty busy too with little time to be sick.

Wingo: I did BFL when I began with great success. It was mostly the food side of the program that I focused upon and learned enough about putting a lifting program to add this as well. In fact, I still eat my meals every three hours with a 40/40/20 split. Or at least I try to. When I was losing weight I was about 95% clean. These days, I'm about 80. I'm able to maintain at this level but if I need to lose a few pounds I just right back to the program.

Pat: I was inspired by your squat session and had one of my own today. Two sets of 10 at 115# (back squat) and one set of 8 at 120#. Then I scaled it down to 95# and went all the way down to bottom (glutes to calves) for five reps. (big smile on my third rep when I realized I was actually able to do this then my form began to break because I lost my focus and had to recover for the last two. :rolleyes) Completed unloaded the bar and did another 12 reps of glutes to calves squats just for the range of motion. The rest of the workout were walking lunges with 25#, bodyweight lunges, step ups and bulgarian split squats with a free bar, and few deadlifts with 35# dumbbells. The 30 minutes on the AMT after that felt like more than I could do but I slogged away at it anyway. (I really have neglected my aerobic energy system for the last few months and now I'm paying for it.)

Shannon in ATL
08-22-2009, 03:08 PM
Good afternoon!
Pat - I need to check out Krista's video as well, I wonder if the technique is a little different from men to women... Good job getting more air in the squat/jump/tuck today! :) I do okay starting and ended in the squat, I just don't get my feet very far up all the time.

Cheryl - you have to be careful with those barbells! Glad you didn't get hurt! :eek: That log pic is the cutest thing ever.

Lydia - Nice job on the glutes to calves squats! I sometime lose focus when I stop and think about what I'm actually doing too, funny!

Yesterday's workout -
1 almost all the way up to my chin pullup, 19 assisted pullups
Jump rope - 46 sec
DB swing 15lb/squat+press 15lb DBs/hanging pullup - 6 rnds
walking lunge 15lb DBs - 20
iron cross 5lb DBs - 10,9,8
walking lunge 15lb DBs - 24
squat/jump/tuck - 10x2
assisted pullups - 20
hanging knees/elbows - 10x3
bike - 2 miles, 6 mins

Went to the park today for a run, 7.5 miles of which I ran 6. Ran slowly in some places, but it was still running!

Have a good day everyone!

08-22-2009, 10:48 PM
Nice workout, Shannon! (Mel, she's almost doing CF, she just doesn't know it..:devil: I won't tell if you don't! Shh...)

Lydia, I can't wait to hear how your visit goes, and what you think. Not sure if I said already, but you can probably take DS with you to the CF gym. At least, ours is overrun with munchkins on a daily basis, and I think that's the norm for a lot of affiliates (that kids are welcome). Great job on the squats! My trainer always makes me go hams to calves, with back squats. I can't wait to get some lifting shoes, as they make it SO much easier to get down there and back up again!

Hotwings, I forgot to say, if you find a CF near you that has a CFKids class, then your daughter (right?) could learn to lift, like she wanted. They do a lot of fun stuff like games, gymnastics, calisthenics, running, jumprope, skipping, etc, but also teach all the basic lifts, which kids, being flexible, do better than most adults.

Today's workout was:

AMRAP (as many rounds as possible) in 10 mins of:
7 Pull-ups
7 Hang Squat Cleans (135# men/95# women)

Once again, my trainer used his psychic powers to read my mind, since I planned out my warm-up last night, and had squat cleans on my list for today. ;)

I've only done the full squat cleans once before, a few weeks back, so today I kept it light, and did not worry about going fast, just tried to do the lift correctly.

I could feel that I was soft in the bottom (losing my lumbar curve at the very bottom), then I kept having trouble keeping weight on my heels. Clearly, much more practice will be needed before I have this one nailed, but I didn't do too horrible, and actually got a few in that were right on, so there's hope for me, apparently.

I got 5 rounds even, used 50#, and used the pink band for the pull-ups. Good progress on the pull-ups today: usually I get uncoordinated with the kipping pull-ups, and can get maybe 2 or 3 in a row, even with the band, but today, I got the first 3 rounds, I think, all 7 reps straight through, so I'm getting a little better at those!

After the WOD, I was too tired to do any strongman, so we just got right to the gym cleaning as soon as everyone else left. That went well, then I stayed for about an hour and a half after that, to work on the deck. One more session of putting down deck screws next weekend, I think, should see that job done!

08-23-2009, 06:35 PM
Argh. I just printed off Day 1 of our next rotation - which is all full body workouts....

Explosive DB or KB swing, 3x10
Renegade row, 3x8
Iron cross, 3x12
supinated grip reverse push-up, 3xamrap
T-push-ups, 3x3

Hope you hear from me after I do this tomorrow morning. :lol:

And the other 3 days are more of the same...... :faint: Good thing I'm going on vacation, I'll need the time to recover.

08-24-2009, 08:28 AM
Have a good time with that one, Pat! I can't figure out what some of them are, but it sounds interesting.

This weekend was just frantic. DS leaves for school this Friday and we have so much to do still! I didn manage to get to CF on Saturday morning and dragged dh with me. It was a high rep, low weight metcon with those lovely wall balls, and he is still sore :rofl:

cardio done, legs at lunch.


08-24-2009, 10:38 AM
Morning, all. :coffee:

Pat, that looks like a good one. When you do 3x reps like that, do you do all the sets for one movement before moving on?

Mel, I hope dh doesn't divorce you over the wallball thing. :lol3:

Today we're doing the second of the "3-way" workouts...3 local CF gyms, us included, and each month one of the gyms puts up a challenge workout, and we all do it. Last month was our turn, and it was that awful one with the KTE-burpees. Today we're doing this one:

"With a continuously running clock, do 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute, etc, until you can't do all the required reps in that minute. Men use 65#, women 45#."

Doesn't that look so innocent in print? That means it's going to suck, I'm guessing. I've never done one of these types of WODs, with the reps in a minute and the dwindling rest thing, so it should be interesting...and short. :tired:

Shannon in ATL
08-24-2009, 11:57 AM
Cheryl - I've been thinking my workouts look more and more like crossfit every week, which makes some sense as I've pulled some of the exercises from things you & Mel have posted! :) And that WOD does look interesting. I'm interested to see how you do.

Mel - love the wallball...

Pat - that does look interesting, though I can't figure out what a 'supinated grip reverse pushup' is... let us know how it goes. :)

No exercising this morning - woke up about 4 with some pretty serious cramping going on and was awake for a while, so wasn't feeling the get up early for workout vibe. I'll do it when I get home, might cut the grass as well. Might not. :)

Good day everyone!

08-24-2009, 04:48 PM
Oh, Shannon, it SUCKED!!! It's prescribed at a light weight, so you just have to keep going and going till you finally, finally die! I got 16 full rounds plus 11 reps of the 17th minute. This one started sucking about round 8. After the 14th, though, I was moving so slow I didn't have enough time left to set the bar down between sets. :tired: I was shooting for 14 mins/rounds, since that was 105 reps, so I was very happy to get as far as I did...total was 147 back squats with 45# today (if I'm not botching the math). Might not have been so terrible, except these were hams to calves, every rep, or it didn't count for me (my trainer makes you go down as far as you can, unfortunately). I'm waiting for lunch to cook, then I may not move for the rest of the day. ;)

ETA: Okay, so I tried this recipe today, since I want something good to eat for breakfast that doesn't require cooking. They were easy to make, and taste pretty good. Not sure of the calories, if it's good for CCing or not, but thought I'd pass it along, in case it helps:

08-24-2009, 06:52 PM
Pat, that looks like a good one. When you do 3x reps like that, do you do all the sets for one movement before moving on?

No, Cheryl, on this one you do one set of each with short rests (10-15 sec) and a 3 min rest at the end. I had to do the reverse push-ups separately because they only place to do them is on another floor and across the building from the area that has the good DBs (i.e. that have octagonal sides so they won't roll) and the KBs. Plus the latter is where I do my physical therapy knee exercises which, along with the stationary bike, are my warmup.

Shannon - Supinated Reverse Push-Ups (http://www.youtube.com/watch?v=kEAFR6onzhU&eurl=http%3A%2F%2Fwww.precisionnutrition.com%2Fmem bers%2Fcp-home.php&feature=player_embedded)

These are hard! I need to put the bar a little too high and then step into it and lower myself to start. If I try to do it from a lying-on-the-floor start, I can't get my whole body up. It's kind of like starting a chin-up by hanging.

This was a killer workout, esp as today was the first time I'd done it. Tomorrow is a lower body routine - hard, but more familiar

(1a) Front squat 4 x 5
(1b) BB Romanian deadlift 4 x 9
(2) DB Bulgarian split squat 4 x 9
(3a) Lateral squat 2 x 9
(3b) Donkey kick 2 x 12

It's Friday that worries me, as it includes "Burpee into kip-like pull-up" which is something I've never even attempted. Hope there aren't too many people in the room when I do. :rofl:

We had a good weekend. DH decided he did want to go out to eat on Fri so we did. I had a steak salad (took 1/2 home), a glass of wine, and one piece of ww bread. Oh, and a bite of DH's appetizer: creamed spinach in a crepe with a very fresh tasting tomato sauce :drool: Then we got home and some friends who've been away most of the summer invited us to dinner on Sat. I had a lovely no-cook weekend :) Well, I did can another 6.5 pints of relish, and froze swiss chard and peas. Sat the weather was gorgous and I spent time outside as much as possible. Yesterday was rainy so I was inside doing the aforesaid canning/freezing.

Today is sunny, but cool, and it's DARK when I get up at 5:20ish! I had to use headlights to drive to the gym. I'm not ready for summer to be done. :tantrum: But I do have 2 weeks vacation starting a week from Wed, so I have to look forward to.

PS - Cheryl those egg muffins look good. Did you put the bacon in? I'm not crazy about bacon, but some veggie sausage might be good....

Shannon in ATL
08-24-2009, 10:33 PM
Pat - thanks for that! I've been doing those and calling them 'hanging pullups' from a video I found somewhere else! :) If I can find it I'll post it and we'll see if they are actually different...

Cheryl - sounds like you did great! And, I imagine it did suck! :)

DH went to hang with a friend tonight so I flipped my plans around, cut the grass first to save the light, then did my workout. So, a little shorter than I planned on some things as I was already a little tired...

- 55 mins of cutting grass cardio - 410 cals according to my HRM :)
- 2x15 squats - as low as I could get with 330 'lbs' of resistance set on my Weider
- 4 sets of 10 pushups + 30 seconds jump rope
- 50 wall ball with my sad little 1 lb ball
- 50 swill ball back extension
- 10 swiss ball hamstring curl-
- 10 per side one legged bridge
- 10 db snatch per side, 15 lb
- 10 db clean + press, 15 lb per
- 10 burpee
- 1 min jump rope
About 44 minutes

After that I was wiped out flat. The original plan of four circuits of the DB exercises plus some other stuff around it went right out the window.

I do have to help a coworker assemble some shelves and move some boxes tomorrow (about 75-100 boxes at 50-75 pounds per) so I'm figuring I'll make up for anything I missed today. :)

I love the fall, but I think I'm going to miss summer this year myself... :(

08-25-2009, 02:34 AM
So, Shannon, is a one-legged bridge what I think it is? Using the ball? May have to try that..... :)

08-25-2009, 04:53 AM
Pat, I didn't have bacon. I put in some ground turkey that had been precooked (with chopped onions and bbq sauce for flavor...one of my usual 'cook ahead' protein sources for lunch/dinner), I snipped the tops off some broccoli crowns, I snipped some sun dried tomatoes, and added a little milk, since I only had 8 eggs today. I didn't measure, just threw stuff together till it looked good, and it made 12 muffins, using just a little less than a 1/4 cup dry measuring cup of the mixture. I used a fork to keep stirring the mix while dipping it out, so the heavier ingredients would be distributed pretty evenly. I used paper muffin cups, rather than greasing the pan, which worked fine. I forgot to add salt or any spices, and it could have used a little salt, but tastes pretty good as is. I think the veggie sausage should work great in this. I think these will be great in the morning, I can pop 2 in the microwave, maybe 30 seconds, voila, protein, eat an orange or something like that, and call it breakfast. :)

Shannon, another good one, thanks for sharing! I think I may try that push-up/jumprope combo in my warm-up tomorrow. I need to practice more with the jumprope. On the hanging pull-ups, I first thought you meant "deadhang pull-ups", like strict pull-ups with no kip, but later figured out what you meant. At CF, they just call those "rows", and use them a first step toward pull-ups.

Way past my bedtime, so I'm going to get some sleep. I'll check in tomorrow.

08-25-2009, 07:38 AM
cardio done, breakfast cooking.

I ended up going to cf yesterday after doing my leg workout at lunch. I made this mistake of looking at the web site to see what I'd be missing. Handstands??? I was the one wo had been asking for them!!!

I finally managed a few on my own and a few handstand push ups :) It felt like I was flying :dance: 10 years ago I would have laughed if anyone told me I'd be doing things like this again,

Have a good one!


08-25-2009, 01:24 PM
Mel: Fantastic job with the Handstand pushups! CrossFit agrees with you.

This is going to be a no gym week for me. I could either hit my basement or plan it as a recovery week. Most likely the later. Maybe I could go in during the late afternoon early evening time with the boys if I get a little edgy.

Back to school nearly did me in this morning. DS1 began middle school. Enough said. Fifteen minutes before the bus was to come all :devil: broke lose and all that the child had repressed this summer came out. Uncertain how to pull him together I finally just got out the camera and told him to pose for his annual "first day" of school shot. That seemed to help. He was much better at the bus stop once his neighborhood friends arrived. I so badly wanted to be able to just "do this for him." But, we can't. I'm dying to know how he's doing and what's going on.

DS2 also began kindergarten which went much more smoothly. Until he came home...:rolleyes: hate half day kindergarten.

Mel: Hope your son transitions to college is seamless.

I also bought the book The End of Overeating. I'll let you know what I get out of it. Not exactly the best week for me to attempt to make further adjustments to my diet. :lol:

08-25-2009, 03:17 PM
Mel, WTG with the handstands and HSPU! woot!

Lydia, I'm sure DS1 did fine once he got going. :hug:

Well, I got behind this morning and didn't make it out the door in time to hit the gym. I called to see what the WOD was, but it was OH Press (aka shoulder press) for 3-3-3, and I don't have that kind of weight at home, or a real barbell to hold it, if I did have the plates. My trainer said "just do some more squats today," :lol3: hahaahaha..smack! Wiseguys, who needs 'em? My legs were swollen up like tree trunks last night, better today, but getting very sore, so I think I'll just see if my boy wants to get out for an easy bike ride or a walk along the river, or maybe take the dog for a scooter run, since it's cool and overcast today. I can do the OH Press wod tomorrow, if I get to the gym early enough, then I'll do whatever the metcon-o-the-day is afterward.

Shannon in ATL
08-25-2009, 03:44 PM
Mel - High five on the handstand pushups!

Cheryl - on no, I'm not to the hanging deadlift pullup point yet... eek. I got the name 'hanging pullup' from Krista on stumptuous, so far only seen one other place that calls that exercise by that name... So, 'row'. Got it. She did list a 'standard row' as a substitute for it, but I never found what that one was either.

Pat - one legged bridge is exactly what it sounds like. I cross my foot up onto my other knee and have at it. Sometimes I put the stationary foot on the base of my weight bag and do them on there instead of on the ball, depends on how strong I'm feeling. The ball is a little more difficult, as it is more likely to shoot out from under my foot and hit the wall. :)

Lydia - I'm sure DS is doing just fine now that he is in with his friends and settled!

Got up and did my cardio this morning, did a little box moving today but not much. Shelves turned out to be the wrong configuration for what we needed so we aborted after assembling one of them and will try to find different ones....

Good day everyone!

Shannon in ATL
08-25-2009, 03:49 PM
Ah, there is my problem - she calls them 'horizontal pullups', not 'hanging' - I've been using the wrong word...

08-25-2009, 04:23 PM
Ah yes, the shooting ball. :lol: I try to position mine to go into a corner if my feet come off of it.

No workout this morning due to having to be at the courthouse for jury duty by 8 am. I refuse to get up any earlier than 5:15, and besides the gym doesn't open til 5:30, so I could either cut the workout short, or skip it and sleep another hour. The sleep won. :) It will help since I have a city council meeting tonight, and those always keep me up later than my normal 10 pm bed time.

I've got to go back to the courthouse after lunch. They had us fill out more focused questionnaires (i.e. relating to the issues the case is about) so the lawyers needed time to read all of those. I'm still :crossed: that I can get out of this. Hopefully my plane ticket for 9/2 will do it....

Hanging, horizontal, reverse push-ups, whatever they're called are HARD! I'm thrilled to get even part-way up!

08-26-2009, 08:49 AM
Lydia- How did day one of middle school go? Hope all was well and he acclimated quickly :) I think you will get an eye-opener from The End of Overeating. We'll have to compare impressions when you are done. Good luck with recovery week. I find I can only last for about 2 days :dizzy:

Shannon, I do those one legged ball bridges too. I try to keep the second leg pointed straight up at the ceiling. By the tenth rep or so, it's kind of wilting.

Every inch of me is sore from squats, deadlifts, hand stands, front squats, overhead squats, and rollouts. I did 20 minutes of bike intervals this morning and don't plan to lift today. Ummm...actually I'm going start moving the entire contents of my closet, bathroom and an overloaded bookcase so that our bathroom can be ripped apart next week. We'll be away taking ds to school on the weekend, so the schedule is looking pretty crazy at this point. Function fitness! And this is where I'll be really sorry that I traded my food addiction for a shoes and clothing addiction, and that I read so darned much. Every room is filled with books and I just don't know where to stuff the ones that I have to move.

Pat- My fingers are crossed for you!


Shannon in ATL
08-26-2009, 01:16 PM
Lydia & Mel - My HRM keeps telling me I need a 'recovery week'. What's up with that? Do I really need one? How can I tell?

Mel - I've not tried the one legged bridge with the second leg pointed up... I have to try that...

Pat - ball in the corner makes a lot of sense, and I have never once thought of it... :) I try to put mine against the treadmill, but it still has the window to squirt out to the sides that way...

I have a serious headache today, so I'm considering an off day from exercise. I'm actually considering going home early and taking a nap. Can I get up in the morning and do some crossfit-ish strength training and then fo to the park after work for a run? Is that too much for one day? (Thinking about tomorrow, obviously, not today...)

Good day everyone!

08-26-2009, 02:38 PM
Morning. All the :crossed: worked. :) It was going to be a 2 week (minimum) trial, and one on sexual abuse of a minor besides. I am sooo glad to be excused. Now if we can keep any hurricane activity off the northeast coast....

Mel - I'm reading THe End of Overeating as well (my name finally came up in the reserved list). I think he hammers the point a lot, but it is interesting, and makes me glad I've pretty much given up snack foods and restaurant meals! We did go out for DH's birthday last Friday, but it was at a local, non-chain place that cooks with local foods, and makes everything from scratch.

Shannon - I've read that a recovery week is a good idea. How often seems to vary. Me, I seem to travel enough to take one every couple of months. I've been exercising pretty regularly since early July, and when I'm at my sister's I expect to do much less, and probably heavier on the cardio than the weights. It'll be enough of a break to make getting back to the weights feel good, I think.

Speaking of exercising, I shut off the alarm (apparently) and didn't get up til after 7. Obviously too late to get to the gym and to work by 8 :lol: So I'll go tonight, and do both yesterdays UBWO and today's HIIT. My legs are pretty well recovered from Monday. I had hoped to mow the rest of the lawn (DH did half on Monday) but it's raining, and supposed to rain all day.

I got home from the city council meeting last week just after 9 pm, and startled two young bull moose in my driveway. They ran off towards the back yard and then over to the area on the other side of the driveway by the garden. We watched them stand around there for a bit, and then they laid down and slept there all night. DH was soooo tempted to get out his gun. :lol: They are 2 year olds, small antlers still with "velvet" on them, and certainly not legal to be hunted. They've been around for most of last year and this - first with their mother, now alone.

http://i61.photobucket.com/albums/h59/pkilmain/th_100_1154.jpg (http://s61.photobucket.com/albums/h59/pkilmain/?action=view&current=100_1154.jpg)

These are not the same moose, but they are in my driveway - headed for the garden area. Picture is from my front doorway.....

08-26-2009, 06:11 PM
Pat, it's pretty there in the fall. The biggest interlopers we get in our yard are raccoons, and thankfully, they're just after the cat food.

Lydia, what she said. We're dying to hear how first day of middle school went!

Shannon, I will take a rest week if I feel run down and am just not recovering, but usually I get one unplanned, like I come down with the flu or something, and can't go to the gym, so I don't usually have to plan for a special rest week. On the double workout, I think just see how you feel when it comes to the run. I'd think it would be fine, you just might slow the pace on your run a bit, take it easy, and just use it as a recovery workout to loosen things up.

Mel, good luck with moving all that stuff...sounds like a workout to me!

So yesterday, my boy and I got out and picked blackberries, finally. We got over 3-1/2 lbs picked and in the freezer. There are at least that many left on the vines out there, so I'll see if we can get out for another round in the next day or two. We should have plenty to last us all year long, if we can get them picked before the weather changes on us.

The CF Report: (feel free to skip, as always)

Made up yesterday's OH Press workout, well, almost. Accidentally did a 3RM workout, instead of 3 sets of 3 with the same weight. I get confused sometimes, by how CF writes the reps/sets. Got a PR on the OH Press for 3 reps, anyway, of 80# today. I got 85# for 1, but was too tired to get all 3. Next time I do 3RM, I'll go right for the 85#, since I think I could get it if I'm fresh enough and skip over the 80# lift.

When that was done, I still had to do today's metcon. It had running in it, and I was never so glad to see it, since my legs needed it. (still super sore from Monday's squatfest)

Run 400 meters
21 KB Swings 54#/36#
42 Sit-ups
Run 800
42 Sit-ups
21 KB Swings
Run 400

My time was 15:32/Rx'd with AbMat Sit-ups. I was battling for best time with my 14 y.o. buddy today, and I beat him for once, but only by 14 seconds. :faint: