SEPTEMBER - They are going baaaack!

[jamsk8r]

Mel, I'm feeling you. After the push-up and burpee-fest yesterday, I tried doing some push-ups in my warm-up this morning. About 3 push-ups later, I was like, "oh-kayyyy...that ought to do it!" (faceplant) The medball clean-wallball combo sounds brutal. Never ever say that out loud, where my trainers might hear of it! We both know you CAN do those push-ups, when you're not fried, so try not to be too upset about it. And...



Rabbit, I completely understand about the need to improvise. My pull-up "bar" at home is a branch on the apple tree, and my "barbell" is a broomstick with some old weight plates held on with rubber bands. Works in a pinch, though!

The CF Report, as usual, below:

Today was a recovery day workout:
Run 1 mile (for time)
then you have exactly 10 mins to get your heaviest Snatch

I got a PR on both: 9:41 for my mile, then 70# with a power snatch. Could have gone heavier with the snatch lift, but for some reason I could not get it together on that lift today. It was like I couldn't remember how to do the lift. It looked like a train wreck, couldn't get under the bar, just mentally not with it. Finally, after the wod was over, the boss lady showed up at the gym, she's my fave for oly lifts, and of course she just said I was thinking too much, so she put the magic trainer juju on me, said, "slow, slow, JUMP!" and fixed it in about 2 seconds. The movement is already drilled into me, I just have to quit overanalyzing the thing and let it happen.

Tomorrow is the boss man's bday (he's my usual trainer since I go in the mornings). Since he's the strongman type, I'm hoping for something cool... strongman stuff, or just heavy deads, something cool like that. I'm sure there will be plenty of suck to go along with it, just so we don't have TOO much fun!

[4rabbit]

Mel

[silverbirch]

Good morning!

I saw you, rabbit, very early this morning but I wasn't sufficiently together to post! I was in bed, on the BlackBerry, spooning in porage (Scottish spelling). Oops, I mean porridge (global spelling).

I've been to the gymn. FB weights. Stretching. I'm getting back into the groove but it'll take a while. I'd done a full shift by the time I got there (0845) or it felt like it ...

: to all. I'm hoping for a fairly well-balanced day. I don't think I can take anything different. Hope your day goes well too.

[4rabbit]

Morning birch, yeah, very early. I have morning double esspresso in bed with the netbook. Have a good day.

[Mel]

Good morning! I'm sore and up too many pounds from a week and a half of unfettered eating This ends today!

[midwife]

Mel!!!

[Shannon in ATL]

Happy birthday Mel!

[Shannon in ATL]

Good morning!

Mel - you'll make your birthday pushups after you recover from the medicine ball palooza. And I feel you on the overeating over the weekend... I was nicely under calories yesterday, so am hoping to keep it that way the rest of the week. My new neighbors are having a cookout on Saturday night so I have to be ready...

Rabbit - thanks for the bands link! I have a pullup bar that hooks in the doorframe and is removable, you could probably use something like that. Iron Gym Pullup Bar Review

Cheryl - good job on the mile and the snatch weight! Woo hoo!

Birch - good job on the workout!

I haven't posted my workouts the last few days, but have been working on getting back on track since running into my mental wall on Friday. I've been consciously trying not to overdo it, keeping things down to 25-30 minutes total in the DB exercises, not trying to do everything all the time. I've read a couple of other places that I should keep the DB circuits to 20 minutes or less, stumptuous specifically, so it isn't like that was new information, I just chose to ignore it before.

Saturday - run at the park
Sunday -
Rope: 30 sec
DB swing 15lb/squat+press 15lb/horiz pullup: 6x10
Rope: 30 secs
DB Side Press 12 lb: 10 per
Crunch 5lb: 2x15
rope: 35 secs
12 pushup
27 mins
Then I cut the grass and did the edging, that took considerably longer than 27 mins.

Monday:
Squat/jump/tuck: 10
DB snatch 15lb/ clean+press 15lb/burpee: 4x10
squat/jump/tuck: 10
weider crunch 100/side crunch 100 per: 2x10
26 mins total
2.0 miles bike: 7mins

Tuesday: 45 mins on elliptical, 2.5 miles

Of course, now I have a cold, so could be taking a few days off. Don't feel safe doing strength training right now and couldn't breathe during the tail end of yesterday's cardio. Blah.

Good day all!

[sacha]

Great workouts ladies. I took yesterday & today off as scheduled rest days (I am quite tired since I worked until 5am today).

Took the dog for a one hour walk and might do some stretch/yoga tomorrow. I had to bail out of a squat on my last workout so a good two days off is what I need.

[Mel]

Ooooh Sacha! Bailing from a squat sounds Do you use bumper plates or metal?

Today was kettle bellapalooza I took off my lifting gloves on the advice of one of the CF trainers and used chalk. BAD MISTAKE! I have no skin on my hands now. My elbows are almost healed from slide out of a plank a week and a half ago because I was so sweaty, so I guess it was time for another body part skinning And we also did PUSH UPS as part of the workout. Oh, I'm just loving my daily push ups!

Last weekend when dh and I were going out for dinner in Baltimore, I was all dressed up in a halter top dress and had fits when I discovered a cat scratch (really, she's getting a lot better!) on my shoulder. DH was laughing so hard as he pointed out the bruises on my wrists from kettle bell snatches, the BIG bruise on my thigh where I walked into the end of a bar, the bruises on my shins, and the big skinless patches on my elbows. The cat scratch was pretty small in retrospect.

Food only slightly off kilter today. That's a big improvement.

Mel

[silverbirch]

I'm here. Cardio done. More cardio is in my future.

The shock of how old some of my peers look. I'm still reeling. I've obviously been living in a bubble not to have noticed this before. Or maybe it's starting to become more obvious as we get older. The results of life choices are showing.

Val McDermid is a Scottish author. Born in 1955, like me. There's a gallery of great pictures bottom right.

http://www.valmcdermid.com/

Just mulling it all over.

Good work on the food, Mel. Tomorrow you'll be pretty much on kilter and then you'll be 100% on kilter (I'm really not sure if that's actually possible in English but you get my drift).

Stick at it, everyone. I'll be more with it as the days wear on and the builders leave. :

[midwife]

I love Val McDermid!!! (OT, but still!)

[Shannon in ATL]

Home sick today... Blah...

[Lydia227]

Mel: Happy Belated Birthday to You! All the scratches and bruises...and you've earned each and every one of them. They were all fun in the process right? I'll visit an orthopedic specialist in my old age over a cardiologist any day.

Shannon: You caught my cold! (so sorry, here's a tissue) I'm finally much better. Took about a week. Hopefully yours is short too.

Birch: I kind of know how you might be feeling about the effects of aging upon our peers. I had an awaking during my class reunion. In my case, many of my classmates had just entered their forties but they looked so. much. older. It was the first time in which I realized I'm really not in my early thirties anymore. I'm always looking for youthful examples of people my age to validate to myself that I don't have to trade in my Sketchers for sensible shoes just yet. (Besides, I wore sensible shoes in my twenties and thirties when I was heavier and so much older than I am today.) Don't stress over it Birch. You are doing all the right things splashing around in the fountain of youth by lifting, eating well, and making yourself a priority. Or maybe it's just really good genes.

Great workout in yesterday. Today I brought a friend into the gym to teach her a routine she can do at home. I know, why didn't I just do this at her home. Mostly because I want to entice her in a membership so she can workout out with us. Great fun had by all.

Enjoy the

[jamsk8r]

Hey peeps, .

Lydia, glad you're feeling better!

Shannon, those look a lot more focused...nice!

Mel, just LOL, since I have some big ugly bruises from my strongman workout last Saturday, so I'm with you, there. Sorry to hear about the hands!

Everybody else, ! CF report follows (trying to keep it condensed...I feel like my emails always turn into a novel before I'm done).

Wednesday was a Bday workout for my morning trainer, 37 years old:

15-12-9-1 reps of:
OH Squat (155/95#)
Muscle-up
Row for calories

95# OHS? In my dreams! I used 35# instead. Subbed pull-ups and dips for the muscle-ups. 19:11 was my time. Most of the Rx'd crowd took more like 25-35 mins, so I guess I should have gone a little heavier for this one. This was my first time doing dips with a band. Now that I know I CAN do them, I'm definitely putting those into my warm-ups. It will be a good sub for push-ups on days when my push-ups are "broken".

Today was a recovery/focus day. Dawn, who is a yoga instructor, taught us Sun Salutations, which I remember Lydia saying she liked. I had no idea there were so many moves involved! Dawn will be giving us some free yoga instruction on Fridays after the wod, starting tomorrow. I'm definitely in for that, since I could use a LOT of help with flexibility.

After the yoga mini lesson, we did 3 mins of L-sits (or raised knees), then practiced Double Unders with the jumprope. I actually got my first DUs today! woot! I now have "one in a row"...well, everybody has to start somewhere, right?

Hopefully tomorrow will be some type of max lift, since Saturday we are scheduled to do the Filthy Fifty to celebrate another birthday. I'm about ready to practice the full squat clean again, or as I like to call it, "falling on my butt and bashing my shins with a barbell".

PS to Sacha, great to see you here! I'd love to hear what you're doing specifically for your oly lifting workouts!