Novembah - second half

[silverbirch]

Good morning!

Not a fabulous week. 4 days at the gymn - good. Weight up after the drop down during virus - not good. Keep on keeping on, I suppose.

Rabbit - my experience is that tiny and small girls go in the men's changing room if they are with their fathers, just like tiny and small boys go in the women's changing room with their mothers. Bigger girls manage on their own. Certainly no fully-grown men in the women's changing room!

Pat - nice moose, thank you.

Mel - how is the cramp? Is it a salt thing?

Cheryl - How was your scootering? What does 'line out' mean in dog sledding?

to anyone I've missed.

[jamsk8r]

Birch, the scootering was wet and dirty, but fun! Gracie really enjoyed herself, too...she loves to run in front of the scooter. "Line out" is the command for the dog to tighten up their tugline/pull (for the dog that's being lazy and "just along for the ride" while other dogs are doing all the pulling), and/or when you are stopped, for a leader or solo dog to move out in front and hold the line tight and stay, till you give them the okay to go.

Rabbit, I'm with Birch. I've never seen a grown man in a lady's restroom or dressing room. Usually, if they have small girls, they take them into the men's room, until they are old enough to fend for themselves.

Mel, that sounds brutal! On the 3 minutes versus 10, I usually figure, if most everybody is 10 minutes, I shoot for using a weight that will have me finishing about the same amount of time. I know CF is all about praising the faster rx'd time since it ups the "power" output number, but IMO, if you're consistently done that fast, you can only do that so long before those light weights and short times aren't giving you gains in fitness. I see people at my gym that consistently have really short times, because they just use the Rx'd weight, even though it is super light for them at those reps. I think after a while, it's time to up the weights, even if it's more than Rx'd, to push yourself to a new level of fitness, and keep it challenging. My trainer says it's good for fitness, to focus on strength for a while, then when you feel like that's leveling off, stick the weights there, work on paring down your times in the metcons, then after a while you go back to strength work, etc. I'm still a noob, but that sounds like good advice to me. I think I'm near or at the leveling off point with the strength gains, so I may start working on paring down my metcon times for a while, with the weights I'm using now.

Well, I've been on here too long again. got to run to the gym. Here's the CF report from last night:

WOD was a birthday wod for a guy at our gym..

50 pull-ups
Run 400 meters
21 BB Thrusters 95/65# rx'd
Run 800 meters
21 BB Thrusters
Run 400 meters
50 pull-ups

My time was the second slowest in the whole gym. I'm definitely slower, coming off this rest week (and a half)! My pull-ups were especially weak, but I'm guessing I'll get back to where I was quickly, maybe in a week or two? I got back for the last set of pull-ups, hoping for 5 at a time, and got 2. I'm like, "2?! Really! (bleep)" it was 2 at a time for about the first 14, then singles after that. I just tried to keep a rhythm going. 38:50/55#/pink band for pullups, was my result. Average time was more like 20 mins. The pull-ups killed it for me.

[Lydia227]

Rabbit: I'm here. Yep lurking big time! I'm still studying. I'm about two weeks out from the exam. I'm scoring in the 90th percentile on the practice tests but I need to review a couple of chapters before I schedule the test. I have successfully raked my 1/2 acre yard of all the leaves. That was a major stress for me. Those darn leaves had to fall just in the middle of my studies. It was kind of a nice break though since I wasn't able to get to the gym the last two weeks during this.

This cert has so been worth it for me. Again I can't say enough about how much this program is going to help me even with my own workouts. I'm really excited about being able to apply these principles and seeing what develops.

The light box is fantastic. I have noticed a difference. I'm back to being dorky happy again. I also like having the quiet time in the morning before the boys rush about getting ready for school. Can't wait to see how this affects my workouts once I'm able to focus upon those once again too.

Mel: Enjoy those books! I'm envious that you can carve out time to read. I'm taking a month away from nonfiction to just read fun stuff after this exam. Or, maybe not. I'm looking into getting the books by Stuart McGill about rehab/exercise for lower back disorders. I'm not real sure which one I want yet but either of them would probably be worthy of my library. I'm currently struggling with pain in the SI joint on the right side. Very painful when I stand up to walk after sitting for a few moments. An Xray didn't show any fractures so it's probably soft tissue. Anyway, I have an order for pt but that's just another appointment for me to schedule in.

Enjoy the afternoon everyone!

[Shannon in ATL]

Good morning! Did my first official 5k run today, finished in 33:17. I was pretty pleased with that considering my average per mile time has been in the 14 min range lately. Ran through downtown and along the lakeside, ended back up on main street. Nice way to start the day.

Can't scroll within the text window on the iPhone so have to say good day everyone out of sequence! Good day everyone!

Rabbit - when I first read your post I thought you were talking about dressing rooms in stores, but looks like you mean there was a man in the shower and changing room at the gym? Heck no. Little girl should go in mem's room in that case. And my frustration was caused by DSS acting up in school again. Hit his teacher on Thursday and got sent home, threw some chairs and toys on Friday. It is making us all a little crazy. He was with his mom last night, but with us all weeked and a good part of next week, so we plan to work on reinforcing the message that he is not the center of the universe and doesn't always get what he wants pretty solidly while here.

Cheryl - pullups are always one of the first things to go! They will come back though. Sounds like a good back to the gym!
Birch - I bet the weight spike is just a rebound of water weight after being sick.

[4rabbit]

Hi all,

wow, thanks for all reactions re: full grown men in the changing and shower room at my gym. I know that that makes it impossible for me to use the changing room, and I know some more ladies were unhappy with these guys being there, but did not say so. I'm glad to hear you all react that fathers have no business in the ladies changing room.

I gave up on my 1 hour exercise per day goal for this week..it just was not feasible. I am so tensed up from lack of time that I had a tension headache for the past week, so I gave up and am taking the weekend off.

Lydia - I thought you would be lurking! 90th percentile? sounds like you are going to ace the test!

Shannon - the "muscle medicine" book is definitely interesting. it has pictures of where all the muscles are and very interesting stuff on how a tensed or cramped muscle can actually be the cause of a number of aches and pains and how you can stretch & exercise to lessen the problem. Very interesting, since I have a number of issues I have to work around, and this is potentially of great help.

Have a great weekend all,
Rabbit

[sacha]

Nov 20 2009
20 min cardio (3.2 mph walk @ 12 incline), sort of a mini-hike. It was an "off day" but I felt like I needed it. Today is off as well.

I'm starting a new weight training program tomorrow - technique development - doing 60% 1RM for the next... hmmm... until the deadlift keeps smacking the bottom of my belly!

On a side note, I had a good meal at the mall today. A chicken burrito from Taco Time with no sour cream and a whole wheat tortilla (grill chicken). About 300 calories and 10g fat. Loaded with hot sauce of course. Shouldn't be drinking a small diet pepsi right now but I had one. So sue me

[Mel]

Just a quickie-
I spent today painting and cleaning and am wiped out. No gym, but I worked all day. My back is a mess. And on that note-

Lydia- My last re-certification course was "Low Back Disorders: Prevention and Rehab" using Stuart McGill's book. I got a lot out of it, and will re-read it at some point to actually learn it, rather than just read as quickly as possible to pass the test!

Is Columbus in an uproar? DD isn't even answering her cell phone- she hosted a big party at her bf's house and they were researching recipes for "buckeye-tinis". Sounds good for about one sip, then a really unpleasant hangover maker!

Mel

[jamsk8r]

Hey all, did my workout today, a short metcon with snatches and 100 m sprints, they were from the hang position, which totally messed with my head...I can pull the snatch just fine from the floor, but put me halfway there, and I can't think what to do...I never think about the middle of the movement when I'm doing it, lol. Spent most of this workout missing the snatch and falling on my butt.

Did the gym cleaning afterward. OMG! That place was the worst I've ever seen it, from the Level 1 cert last weekend. The weight plates were all in the wrong places, along with barbells and anything else that isn't nailed down. Spent about an hour just putting things back in order, so the boss man wouldn't develop an eye twitch when he gets back in town...he can't stand it when people don't put stuff back where it came from. Got the gym put back together and did about 2/3 of the cleaning that needed to be done. Just could not do it all in one day, or I'd have been there all day, since one of the cleaning crew was out sick again today. My son says it's a wonder my two cleaning partners aren't dead, since one of them seems to be out sick every weekend. Not exactly true, but close enough to be funny!

Tonight, the boy and I are going to see the New Moon movie. I liked the first one, so I hope this one is just as entertaining. My sister and nephew are going, as well.

I have a houseful of sled dogs this weekend, 5 in all, not counting my 2, then a little pug coming tomorrow. It seems everybody had to go out of town this weekend. Is there a party I wasn't invited to?

[4rabbit]

hi all,

Glorious sunny day here!

Mel -ouch for the messed back from all the painting & good luck with the lower back rehab book! I might have to check it out when I'm through with the muscle medicine book.

Shannon - teaching little boys they are not the centre of the world!

Cheryl - you're going to see new moon? That is quite a coincidence...D just took the bus to town to see new moon with her girlfriends!

13.00 hrs and I'm tired already...slept late today but woke in the middle of the night and attended to my laundry. My headache is much less, thankfully. Might have had something to do with 6 hours of sleep for most nights last week, and waking up every 2 - 3 hours. I have been raking leaves for the past 2 hours, and I promised myself some rest so I might sneak off to take a nap.

have a great day all,
rabbit

[jamsk8r]

Morning, all. Finally Sunday, phew! I'm looking forward to a day at home, though I will have to run out for groceries at some point, since I'm out of good protein. Accidentally wrecked a whole batch of chicken Friday night, when we got invited to go skating, and I left the chicken in the crock pot...on low, but still, it was thoroughly killed by the time we got home.

The New Moon movie was fun. Seemed a bit off from the style of the original, but I like the characters and the humor, so it was still good entertainment. Maybe I will read the books, or the boy and I could do them for a read-aloud. There were some parts of this one where I felt like there was a jump in the storyline and I was missing something.

Rabbit, hope you can catch up on some sleep and feel better. I'm always a wreck if I don't get enough sleep for too many days in a row. I definitely sleep better when I can stay POP with the food...for me, it's the grain type carbs that give me headaches and make it difficult to sleep through the night. Only took me 39 years or so to figure that out!

Shannon, good luck with the behavior issues. Difficult to fix when all parents are not on the same page, though.

Sacha, good luck with the new program. Did you decide not to continue with the oly lifting and/or Crossfit?

Mel, hope your back is better today. How's the progress with the remodel and damage control going?

Everybody else, I'd better get off here and do something useful. I've got the pug coming in soon, and a list of "to do"s as long as my arm...rest day, right!

[Mel]

Oy! What a day. I painted hallways, cleaned, baked 2 pumpkin pies, shopped for groceries. I was planning to make an apple-walnut crumble pie using fancy granola as a topping, but had a major run with with the granola before I even got home. The pie never got made and the granola is gone I haven't done that in ages and it really presses home the point that I should NEVER have something really tempting to me close by when I'm feeling tired or completely stressed. The really stupid thing is that as soon as I put it in my grocery cart (maybe before?), I knew what I was going to do, and I doubt that anything short of someone wrestling it out of my hands would have stopped me.

In a few weeks I'll have been maintaining for 8 years...and I'm still fight the same demons as when I was 11 years old. Yes, I've learned some new skills but I haven't completely mastered how to use them.

But tomorrow is another day, and back to regular schedule except for the added cooking and cleaning whenever I'm not at work or working out DD comes here late Tuesday night, and by then I have to eradicate cat fur and dander at least.

OK, enough about me, back to the kitchen and the vacuum

Mel

[silverbirch]

Good morning!

Pat - is there anything you need from Chester?? I'm nipping over today to do some Christmas shopping. It's meant to be sunny with little wind there. Grey & very windy here.

Shannon - thank you very much for saying I probably had water weight from being ill. When I read that I suddenly felt enormously patient, that I just needed to do what I'm doing & all would be well. And the scales are down this morning!

I'd better get going. Have a good day, all.

[4rabbit]

hi all,

Birch - very grey and windy here as well. I whimped out on biking again and will go to power class this evening.

Mel - Today is a new day. Sounds like you have a lot on your plate right now, take it easy.

Cheryl - Yeah, a list of to-do as long as your arm. I recognise that! On my "day off" I have to consistenly remind myself to take some "me-time". DD also enjoyed the "new moon" movie & the books.

I whimped out on biking today, so its power class this evening. I still have a lot of cramped muscles & headaches, waking up at night, waking up in a panic in the morning...all very familiar and a clear sign to take it down a notch, so I might have to shift down the 7 hours wo per week goal. Oh well, it's all for the long run right? At least I raked leaves yesterday, and made split-peasoup for dinner today.

Have a great day all,
rabbit

[sacha]

Originally Posted by jamsk8r

Sacha, good luck with the new program. Did you decide not to continue with the oly lifting and/or Crossfit?

Thanks I'm not so sure about the new one either. I can't do OH presses anymore - it pulls on my belly. I dunno what I am gonna do. I stopped Crossfit mom at 6 weeks after a bleeding episode (stopped all exercise until 12 weeks). I'm gonna do a 30 min treadmill hike today and think about it, LOL.

[Shannon in ATL]

Hi there.

Man it has been a day.... On the upside, I got in a good lower body workout last night. On the downside, a little sore today and my weight is up some. Add that to other stressors and that leaves me grumbly. They are working on the new houses around me so have been hammering sheetrock all day long so I have a headache. I'm at home today with DSS who has no school this week, took it as a vacation day but have been working pretty much nonstop all day with a crisis with our payroll provider on a week when they are already closed for Thanksgiving so payroll has to be done early... I'm taking the day back off the books and using it at Christmas... I now feel guilty for working most of the day while DSS is here, which doesn't help the headache. I'm totally going for a run after his mom picks him up. Gotta get some air, even if it is going to be cloudy and 45 degree air.

Birch - glad I could help, and that the scale is coming back down!

Sacha - be careful with the lifting!

Rabbit - are you okay? Holiday stress keeping you awake?

Meg - sometimes we all lose to the granola. At least now we can have those moments and they not turn us back into our old lifestyle.

Cheryl - I haven't seen the movie, or read the book actually, but I have heard other people say that there were story gaps in the movie as well. I have a friend who is currently reading the books to her girls and they are really enjoying them.

Good day everyone!