Cheryl: You are going to incorporating yoga positions into your workouts. (quiet Mel ) It's just a beautiful way to bring down or increase your heart rate depending upon your needs as well as challenging you body in strength and flexibility in other ways. Ask her to teach you the pigeon pose. It's a GREAT hip opener.
Mel - I'm sure the halter dress looked great, and the bumps and bruises are badges of honor!
Cheryl - I love sun salutations as well, and find myself using a lot of yoga poses in warm up and cool downs.
Lydia - I can't quite get myself into full pigeon, it was one I was working towards before I let my yoga decline. <-- And it wouldn't matter what was lit in the room, that wouldn't work for me either.
I'm really feeling terrible so far today... I was trying to nap but everyone in the world called to check on me and they are still hammering on the shingles on the house behind me, so I'm up again. I feel like I've eaten everything in the house today, yet am still hungry. Tired of this already...
Last edited by Shannon in ATL; 09-10-2009 at 05:58 PM.
Shannon, I read your post too quickly and though YOU said that YOU had shingles! I know several people who did have it this year and were miserable. So hopefully, you just got a cold and will feel better soon
lydia! Glad you are better. And even I have been doing some yoga. We incorporate a few minutes of it at the end of most CF sessions.
Cheryl- I still have never done the filthy fifty. today's suckiest exercise was mule kicks. Which I can't find on youtube.
Gotta go figure out where the electric outlets and lights should be in the new bathroom....
Mel - nope, I don't have shingles, just a bad cold. Or light flu, depending on who you ask - I have a low fever and my mom (an RN) is convinced it is the flu. I know two people who have had shingles this year though, and they were completely miserable... Yuck.
Cheryl - I didn't even see the Filthy Fifty reference in your post - enjoy it!
Lydia - glad you are over your cold!
Sacha - how do you bail out of a squat? Or I guess, the better question is how do you bail out of a squat without serious injury?
Birchie - I've seen some friends from high school recently who looked a lot older than they should. Makes me glad for some of the choices I've made in my life, particularly when it comes to things like tanning...
I think it is bedtime for me... Likely to stay home again tomorrow, probably an exercise free day again, unless this cough miraculously goes away before the morning.
Shannon: Isn't silly how so many people try to call when you are sick to see how you are doing. Hope you have a restful night. I also get crazy hungry when I'm sick too. I think it's my body's way of revving up for the fight to beat whatever virus it is. Hopefully you will be symptom free soon.
So CrossFit is adding yoga to their cooldown. I like this...I really need to head over there. The cold kind of set me back. Also need to find care for DS while I visit the place. That involves a telephone and a calendar. I hate both of those things.
I was super sick on Wednesday. Yesterday was a lot better. Today, I just have a slightly sore throat and headache. I'm taking a trip (driving), was going to think about canceling but as long as I only have to deal with a slight sore throat and headache, I should be fine.
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
You people and your germs...that's going around my gym right now, too. Already had it, just getting over it.
Lydia, didn't check out the vids yet, but I have seen the pigeon pose. She showed my trainer that one a while back and he showed it to me. I'm not very good at it but it is a good stretch. Today's yoga class was good, painful, and of course, the CF goons were cracking jokes and not helping me achieve enlightenment, lol. Like the child pose, not the dog one at all, found out I can do a side plank...sweet!
Everybody else, ! Hope you are all feeling better soon!
Today I really, really hoped for a max lifting day, since tomorrow we are doing the Filthy Fifty, but, no such luck:
I really, really wanted to try this one Rx'd for the pull-ups, but could not get the unassisted pull-ups going well in my warm-up. I did, however, go down from the pink band to the smallest band we have. I had to break up all my sets of pull-ups after the first one, but I actually did pretty well with the little band, and felt like I was getting better at stringing the kipping pull-ups together and keeping my momentum going. My time was 19:11, a little slow, but not too bad.
Tomorrow is the Filthy 50, plus Dave, whose birthday we are celebrating loves running the mile, so he wants to put in a mile run at the beginning and another mile at the end. I actually approve of that plan, at least the run at the end, as I feel it will be a good way to cool down and keep from cramping up. We'll see how enthused I am about it tomorrow, though. ETA: looking at my time for that workout from Alena's bday (42 mins plus), I'm pretty sure the boss lady is going to nix the idea of the mile run(s), since that would tack 20 mins onto most everybody's time.
After that is gym cleaning, assuming I can stand up or lift anything heavier than my water bottle. I'll be hating on that place by the time I get done tomorrow. The fair opened today, so getting home from the gym today was an adventure. There are always a few hundred people driving around and around town, wasting $10 in gas to try and avoid paying $7 for all day parking in the lot. This might be a good time to start riding my bike to the gym.
Good morning! Still sick today, but feeling better. Got a steroid shot yesterday at the doctor and that has helped some - was thinking about trying to exercise today or do some floor cleaning, DH is hanging out with a buddy, but every time I even walk up or down the stairs I gegt short of breath and start coughing... Blah...
Cheryl - my modified Filthy Fifty was 45+ minutes and I could barely stand up after, I can't imagine putting a mile on the end of it! Good luck with that!
Nelie - glad you are feeling better!
Mel, how are you feeling today? Not getting sick I hope...
Lydia - I have this feeling that I'll end up checking out the Crossfit near me soon, too...
Cheryl: I want to try the filthy fifty on Monday morning. My question is do we do all 50 of one exercise before moving on to the next one. Or, is it broken up into five sets of ten before moving on to the next exercise. Etc.
I suppose I could do this any way I want to but just curious what the pattern is here.
Lydia - I don't know if I did it right or not, but I did all 50 of one before moving on to the next one... I did have to slow down and do five sets of ten on a couple, assisted chin ups for one.
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
Lydia, you do all 50 of one exercise before moving on to the next. You can break it up or rest as needed for each exercise, but with so many to do, the idea is to just get it over with, so if you can do 25 of something, like push press, do that, rest 10 or 20 seconds, and try to finish the set. Some things, you may only be able to do 3 at a time, or 10 at a time, so you do that. If you can only do 1 at a time, say the burpees at the end, then a good strategy is just to try and keep a steady pace going, even if it's a slow pace, and don't stop unless you're cramping up or something and have to walk it out. The idea is to keep going, to do the exercises in order, and just get the best time you can. If you break it up and go 10 box jumps, 10 jumping pull-ups, etc, 5 rounds, it's not the same workout, wouldn't be CF "legal", but would still kick your butt, I'm sure. Make sure you have a water bottle or two ready beforehand, and if your hands aren't used to high rep pull-ups or hanging from the bar for KTEs, you may want to wear gloves or do the gymnast style taping beforehand to protect them. Mine are pretty good, and they still were getting pretty beat up by the KTEs today.
Here's the CF report for today's Filthy Fifty at my gym, with the prescribed weights we used. Note that we had to sub good mornings for the usually prescribed back extensions, since our gym only has one GHD at this time.
Filthy Fifty
50 Box/Tire Jumps (I think 20" is prescribed, or 24"? we have 24" tractor tires)
50 Jumping Pull-ups (yes, jumping is prescribed..higher box to stand on=easier)
50 KB Swings (36#men/25#women)
50 Walking Lunges (trailing knee touches the floor each rep)
50 Knees to Elbows (hanging from pull-up bar)
50 Push Press (45# men/30# women)
50 Good Mornings (45# men/30# women)
50 Wall Ball (20#m/14#w)
50 Burpees (chest to floor, full hip extension and jump at top)
50 Double Unders (or 250 single jumps with jumprope)
*PS to Lydia or anybody else doing this on their own, these are the prescribed weights, so scale as needed for yourself...for example you might use a lighter medball for wall ball, just do knee raises instead of knees to elbows, or do the KTEs lying on the floor with bent arms (this is actually a good one, IMO), use DBs for push press and/or a DB for swings, and do knee push-ups for the burpees if needed...if you're not used to high reps like this, then you want to scale back the weights from what you can normally do, or you can even scale the reps down if needed. Don't hurt yourself, is all I'm saying!
I did an 800 meter slow run and some shoulder flexibility work and stretches, that was it for my warm-up. We nixed the runs since this is already a long workout. My time was 47:50. I'd hoped to do better, but the KTEs and Wall Ball slowed me way down, as I could do only 2 or 3 KTEs before dropping off the bar, and wallball was like, "1", "1", "1", lol.
We had to run 3 groups through the WOD today, so the gym wasn't clear until noon. I forgot my lunch today, so walked to the corner store for a chocolate milk and called that my PWO meal. Once everybody was out, my partner and I did our part of the gym cleaning, which wasn't too bad, but everything we had to move off the floor for cleaning felt about ten times heavier than normal.
That just sounds horrible. KTE's KILL my shoulders. Literally. I do about 2 and there are awful grinding sounds in my shoulders and searing pain. At this point, I just refuse to do them and sub some sort of other hard ab exercise.
I am exhausted today. We hosted what was supposed to be an outdoor neighborhood party on the spur of the moment because the evening was cool and rainy. There were a lot of messy eaters and drinkers and I'll be washing floors and attempting to steam clean the pinkish drink that was spilled on my off white living room rug
Rabbit checking in after 3 days of socialising...enough said. This is a new week.
Cheryl-that workout sounds extremely strenuous.
Mel -ouch on the shoulder description, and good luck with the cleaning & the reug.
Last week was reasonably OK as far as exercise goes: 4 x 30 mins bike ride, 1 hour power class, 1 hour cardio. I', trying to oget the same score this week./ problem is, with my energy problem I cannot scedule anything except work & sport on 1 day, so I have to plan fairly rigourously to get the rest of my life in as well. Else, since work brings in the money, I have to go with work & whatever other necessity, so it is a challenge to juggle the three.
Today I have planned to go to power class.
have a great day all,
rabbit
Sacha - how do you bail out of a squat? Or I guess, the better question is how do you bail out of a squat without serious injury?
.
You smash a door! Seriously. It's OK, DH had to do the same thing the day before so it was already broken.
Basically, you let the bar and weights (I think I was at 115lbs?) roll off your back and crash onto the floor. We have rubber plates so it doesn't damage them. I hate doing it but if you do it properly, it can be safe. There are some techniques to it (I have a video that teaches you how to do it).
jamsk8r, YOU ARE A MACHINE!
Today is a rest day.
Yesterday:
Sep 13:
1 hour weights
Squats 45lbsx5x2,75lbsx5x1,95lbsx5x1,115x5lb,110lbsx3,100 lbx3 (ham pain, stopped)
Military Press 20lbsx5x2,35lbsx5,50lbsx3/45lbsx5x5
Power Cleans 45lbsx5x2 (Hang Cleans), 75lbx5x5x5
You are going to 
incorporating yoga positions into your workouts. (quiet Mel 
) It's just a beautiful way to bring down or increase your heart rate depending upon your needs as well as challenging you body in strength and flexibility in other ways. Ask her to teach you the pigeon pose. It's a GREAT hip opener.
(still hoping to be able to do this but it ain't happening no matter how many candles I light.) 
lydia! Glad you are better. And even I have been doing some yoga. We incorporate a few minutes of it at the end of most CF sessions.
CrossFit is adding yoga to their cooldown. I like this...I really need to head over there. The cold kind of set me back. Also need to find care for DS while I visit the place. That involves a telephone and a calendar. I hate both of those things. 
ETA: looking at my time for that workout from Alena's bday (42 mins plus), I'm pretty sure the boss lady is going to nix the idea of the mile run(s), since that would tack 20 mins onto most everybody's time.
This might be a good time to start riding my bike to the gym. 
