Hey peeps,

Just the CF Report for this morning's workout. It was a focus day today, with running and rowing for time. I'm crossing my fingers that tomorrow will be a lifting focus day, since Saturday is almost always a metcon.

Today's WOD was:
Run 800 meters
Rest
Row 500 meters
Rest
Repeat

My times for the 800 meter runs were: 4:54 (PR)/5:13. I tried to make the second 800 faster than the first, but there wasn't a lot of gas in the tank for that one, even with the rest.

My times for the 500 meter row were: 2:18.2/2:01.2. I was so fatigued on the last 200 meters of the second row, but was trying my best to beat my first time. My form went all to at the end, but I was happy with the result. Of course, I'm going to have to try and get under 2 minutes next time.

It's seriously cold and steady rain today. After running in the rain this morning, and being in the rain all day yesterday, I'm feeling seriously whiny, and not excited about finishing up the roof cleaning job today. I'm going to scope out the weather predictions for the weekend, and if there's a chance of sun in the next day or two, I may beg off the roof cleaning today. Or, I'll get over being a big baby, and just go do it. One more cup of tea might help. I'm still freezing.

I did my strength training last night, still haven't revamped my program yet. Maybe I'll get to that this weekend... This AM I tried Lydia's HIIT on the treadmill. Oh. My. Gosh. My legs totally felt like I had just come off a boat after walking off the treadmill today!

Cheryl - stay off the roof in the rain! Or, at least, be careful if you do get up there!

Good day everyone!

Woohoo! I went to a crossfit class tonight and lived to tell about it

My WOD was different from Cheryl's:

20 kettlebell swings
10 squat-crawl- pushup combos ()
250 meter rowing

I did 5 circuits in 20 minutes. The fastest guy did 7, the slowest (my friend) just bailed after 3. She doesn't do cardio....

Unfortunately, we ended with hanging from the pull up bars and doing knees to elbow crunches. My shoulder is NOT happy. I don't care how wimpy I seem, I'm never doing that again. I spent almost 3 months rehabbing my shoulder and it's painful again

But I will go back...it was fun in that sick sort of way. I sure wasn't thinking about anything else for that hour!

Mel

Mel! Glad you found a CrossFit, lived to tell, and plan on going back. I'm so excited for you! How fun. Sorry about the shoulder though. That's not something to celebrate. Hopefully it's just a momentary twinge.

Okay. Bed. It's late and tomorrow is another workout.

Go Mel! woot! On the KTE, it's perfectly cool to tell the trainer that you need to scale or sub. They really don't want to injure you! Glad you're going back. It is a bit of a sick addiction, but I just keep going back for more. We had KB torture today:

Run 400 meters
50 sit-ups (floor, feet anchored okay)
30 KB swings (54/36# Rx'd for men/women, respectively)
Run 400
30 KB swings
50 sit-ups
Run 400

My time was 18:15 or something like that. Average time for women was 11-12 mins. For some reason, I was just gassed today, and had to break up the sit-ups, even on the first round. I was doing it feet anchored, which may have been the problem. Normally, if I do floor sit-ups, I leave my feet loose, and I think that changes the dynamic of the exercise, since the tendency is there for me to pull with my feet, since they're stuck under something. Next time, I'll skip the anchored feet bit...I just thought it might be faster, but it wasn't for me today. Still, I was happy to be able to do the stupid thing Rx'd for weight.

I'm going to ask my trainer on Monday, if I can do more lifting, maybe if I show up early and do it before the workout. Sometimes we're lifting twice a week, and have lifting in the metcons, and I'm happy. Sometimes, I feel like all we do is metcons and running. I don't mind doing those, but I still want to do more lifting on a regular basis.

Lydia and Shannon, ! I didn't do the roof yesterday, which means I have to get out the door and do it today, so I'm getting off here! It's sunny today, so it will be a lot nicer day for roof cleaning, that's for sure!

Tomorrow is the NW Regional Qualifier for the CF Games. I'm planning to go watch, if I can get my act together tonight, and get an early start in the morning. The gym is closed tomorrow, I totally forgot, which is why we had the evil metcon this morning, instead of something nice like deadlifts, lol. We got our new gym shirts in, and I totally spaced and left mine at the gym this morning. They look cool, though, and are size medium, so I'll have more than 2 t-shirts that actually fit me!

Full body workout today with my Saturday lifting buddy. We had time constraints, so it was a fast paced workout.

I had a new gym experience today. This is a Gold's gym where I've never worked and don't know any of the staff. I was doing pull ups with a band and one of the trainers walked up in mid set, and said :"I need that band."
Me: "So do I. In fact, I'm using it right now."
Trainer Dude: "It's mine and I need it for a client."
Me: "Do you mean it BELONGS to you or the gym?"
Trainer Dude: "It's mine for MY clients." (It was in the big tub of bands with all the other bands.)
Me: "Can I finish this set?"
Trainer Dude: "No, I need it. My client is waiting."

I got down and gave him the band, then raced to the front desk to ask who really owned the bands. Front desk guy said hey belonged to the gym. Hmmmm...no gym manager there yet to complain about arrogant Trainer Dude.

Back to weight room.
Me: "Front desk guy says that the bands belong to the gym for all members."
Trainer Dude: "All the others do. This one is mine for MY clients."
Me: "OK, you've just ensured that I will never be one of your clients!"

Alright, I should have stopped before my parting line, but that was downright rude! At least let me finish the last 3 pull ups!

Good day otherwise

My garden is loving our English weather.

Mel

Hmm....if it was that important to him he should keep it separate. I'm sorry you had to go through that!

Mel - he is lucky you didn't punch him

Why are you at Gold's? a trial? I noticed the Washington Sports Clubs are offering trials when they used to charge for their trials. I'm so over gyms though.

I'm at Golds on Saturday's so that I can workout with a friend who was my client for years. We both belong to other expensive gyms. We joined Golds before it opened and it's so inexpensive, it is cheaper than getting guest passes at each others gyms.

I should have kept my temper. He's just an I have equipment of my own that I use to train clients, but if I were going to snatch it away from someone or thought it would "walk" I kept it in the trainers' office or my own bag.

Arghghgh! I went to watch the season finale of Grey's Anatomy and it didn't record correctly! There must be somewhere online that I can watch it

Mel

Cheryl: So did you have a good time at the games?
Shannon: Glad you enjoyed my treadmill game. Now you can see why suddenly I'm losing weight again. And all this time I thought I was at goal.
Mel: That is just crazy disrespectful. You know better than I do but often times that kind of attitude is coming from the top down. Just something to think about when you talk to the manager. Seriously though, it doesn't exactly encourage rapport building between members and trainers not to mention scarring the out of people who could really benefit from trying to use the damn equipment. Jerk. Keep your "toys" in the back room if your unwilling to share. Really.

Still busy over here. I've completed what I think is the final week for my workshop. So, I'm about two weeks ahead of them. I've gained clients from this experience as well. We completed testing and assessments last week. This is the first week I will be putting them through a workout. We meet outdoors which is wonderful. However there are some challenges with that. I'm bringing my own equipment and the warmups are done without cardio machines. OMG. Which means I actually have to do some work here.

Hope everyone is enjoying some nice weather today!

Lydia!

I actually decided to drop my Bally's membership after 8 years but I haven't used it in 2 years. The spinning classes were tempting but I just never made an effort to get there.

I have a renewed energy lately towards making sure I'm doing my workouts consistently. As a result, I'm sore lately It's good, I've been doing off and on workouts for too long, need to start kicking my own butt.

I like the gym atmosphere (except for arrogant trainer dude and dumb guys )
Most people are friendly, helpful, and encouraging, Or inquisitive. I just wish the gyms I belong to were set up better for the way I like to workout.

Legs and cardio today and I'm HUNGRY!!!!

Tonight we have our very last school choral concert! I must have been to about 93 school music events or outside recital. Some are better than others

Mel

Hey everyone,

Lydia, I never did make it to watch the regional qualifiers. I'd meant to go, but had a really long day Friday of roof cleaning, got home from that at 11pm, and knew I'd be gone all day Sunday working, so Saturday morning I decided to have a stay home day, and get some stuff done around here while the weather was nice. Honestly, I was a lot more excited about it before I started going to the CF gym, because I wanted to see crossfit "in person". Now that I do it six days a week, it just didn't sound that thrilling. I think one of the guys from our gym won the men's division, not sure how everyone else did, though. Congrats on getting your first clients!

Mel, that was pretty rude of him. Glad you spoke up. If it really was his personal property, the least he could have done was bring you a comparable replacement from the bin, though the right thing, of course, would have been to wait until you'd finished your set. I mean, how long does anybody spend on pull-ups? Not that long, usually, so he could have found something else to do with his client while he was waiting.

Nelie, I have a Y membership like that. I've been holding onto it, with the idea of taking the boy there for swimming or something, but we haven't used it at all since February or so.

The CF gym was closed Saturday and Sunday, so my workout those days was yard work, lol. Today's workout was another dreaded girl metcon, this one apparently named after one of our trainers:

7 thrusters 135 lbs for men/95 lbs for women
2 rope climbs
5 rounds

I scaled to 50# for the thrusters, since 95# is way too close to my 1RM for push press. It turned out to be a good weight, hard enough for today. For rope climbs, I was stuck doing rope lowers (feet on the floor, lower hand over hand till shoulders touch the floor, and back up to standing). I really need to get my rope descent down, so I can do the rope climbs. It's a bit embarrassing to be the one who can't climb the rope and can't climb the ladder (which everybody else seems able to do right off the bat...me, I just fall off, since it's upside-down).

Okay, have to get off here. Promised the boy we'd do some reading together.

Lydia - did the treadmill HIIT again... wow... I'm going to really work to get that in my routine more often, it feels great! In that 'glutton for punishment, beat myself in the head' way...

Mel - that is annoying about that trainer at the gym! People are just so rude.... Honestly, part of why I loaded my house up with exercise equipment instead of joining a gym this time around...

Cheryl - reading with the boy is cool. So many people just don't bother anymore. DH & I both love to read, and want to encourage it in DSS.

Nelie - High five on the renewed energy for workouts! I'm trying to have the same thing. How is the trike going? I saw one on the road today, first one I've seen in person on the roads around here.

I'm doing pretty good with the 4 days on/1 day off pattern. Today was day 3 of this 4 day cycle. I got off track and did strength training and yoga the first two days with no cardio, so cardio today and probably tomorrow. This will be my third set of four days in a row! How long until it becomes a habit again?

I had to have DH open the spaghetti sauce for me this weekend. There goes my illusion of strength from doing as much as him on the Weider... he wasn't working at 100% and I was probably overworking. Oh well. I'm pleased with where I am anyway. I still lifted heavier boxes than the younger boys at the golf tourney I volunteered at last week!

Good evening everyone!