Shannon and Cheryl: Thanks so much for the details. Oh, and I'll be careful. PROMISE!

I thought it may be that I needed to finish 50 of each before moving on but wanted to check. Great tips about the KTE exercise. I'm excited to try it suspended first just to see if I can do it. However, I'm also keeping Mel's condition in mind and doing this with caution. The moment I feel anything suspicious I'm on the floor.

Today's workout has been postponed until...THURSDAY! Grrrr.

DH has requested that all painting be finished before he comes back for the weekend. He hates fumes. Poor thing.

Mel: Good luck cleaning up from that party. A neighborhood party moved indoors...you are a saint! Hope your feeling better by this afternoon.


Enjoy the afternoon everyone.

Argh... still feeling fuzzy headed, flipping between freezing and hot... Light headed when I stand up, scratchy throat, ears all stuffed up. Ick. I have this vague idea that exercise will make me feel better, but I imagine sleep would be even better than that. Note to self - codeine keeps me awake and makes me feel gross... I'm thinking workout is off the table again today... I am at work, though. Progress I guess... I'm getting closer to that rest week by the day...

Lydia - I hate paint fumes, too - we hired people to paint our house between closing and move in.

Mel - hope you got your house back in order, and the mess out of your rug!

Sacha - I bought a squat rack for my garage, if it ever actually ships... I'll have to check out the videos for bailout techniques - I'm positive I'll need them...

Rabbit - good job on the workouts last week!

Cheryl - good job on the 50!

Lydia, I forgot to say, a good way to do the KTEs on the bar is to use a box to stand on, at a height where just can barely touch the bar, but not get a grip without a little "hop" up in the air. That way, you can hop up, do a few, drop onto the box, but you have enough clearance to swing your legs through without hitting the top of the box. If you set the box height for your KTEs first, then usually just sticking a bumper plate or two on top of that will give you a good height for your jumping pull-ups...makes for a simple transition in this workout, just dump the plates off the box when you come back to do your KTEs. Have fun with it!

Rabbit, when I first read your post, I thought you were saying that was the workout for ONE day...I'm like, "whoa! 4x30 on the bike???!!!" lol. Great job on the workouts this past week!

Sacha, thanks for the rundown on one of your workouts. That's strong on the cleans, for 5x5...impressive!

Mel, good luck with the rug cleaning.

The CF Report is below:
---------

Got hit with the DOMS today, from Saturday's workout. Took about 15 mins of persuasive stretching, after my morning run, to convince my hamstrings to cooperate so I could even do my warm-up squats. Today's workout was a fun little recovery metcon:

Run 300 meters
Push Press (95#men/65#women)
(3 rounds for time)

I decided to go with the 65# Rx'd weight today, up from my usual 55# for similar reps. Going out to run on the second round, I realized Sara was right in front of me. She and I like to battle it out in the workouts, since we're always really close for time and weights used. I passed her on the run and was talking smack, lol, so then it was on! Third round, she was out the door ahead of me again, I blitzed her on the run, but those heavier push presses were just crushing me today. I got through six on the last round and had to drop the bar. Caught a few breaths and just pushed through the last 9 reps without stopping, but Sara beat me by 7 seconds... I crawled over to where she was lying on the floor, so we could do the secret handshake, then we both died for a few minutes. I love these workouts, since they just kill me, but only for a few minutes, then you're okay, and it loosens me up so I can get through the day a little less sore than when I woke up!

ETA: Shannon, ! If you have a squat rack, you can just set the safety bars a little lower than you normally squat, then if you have to bail, you just sit down, the bars will catch it. It's not a graceful move, but it's NBD. Practice with a lighter weight, so you get a feel for it, then you will know what to do with a heavier weight when the time comes.

I bought ab strabs for my pullup bar and have to do most of my KTEs with the straps... it kills my elbows trying to do all of them hanging with my arms extended...

Cheryl - actually the biking is 2x 30 mins biking to and from work. I am trying to get myself to get used to biking to and from work in order to slip some more exercise into my full week. Transit is about 15 mins by car, but in winter this is more, so going by bike does not consume all that more time.

With all this talk about KTE I am reminded to put up that bar...I still have to solve that issue.

Workouts sofar; biked to work today & yesterday , went to power yesterday, might try and catch a TV show on the elliptical today.

I have noticed that with 3.5 hrs of exercise per week I tend to maintain, 6 - 7 hrs I loose, and no exercise I gain. So that is my new goal: get to put in 6 hours per week.

Have a great day all,
rabbit

Shannon- I use ab straps for the KTE's when I remember to bring them.

My legs are nicely sore from an old school leg session yesterday. squats, dead lifts and presses, with a few lunges thrown in. Tonight I'll do cross fit. They've changed their evening schedule and it's messing me up.

Cardio done, despite the cardio thread (great info, but I know what works for me).

Have a good one!

Mel

Rabbit, that is great, about riding to work. Do you ride in the rain or snow? I'm wondering what is good to wear for that, that would protect my clothing from the "tire splash stripe" but not be too hot and uncomfortable. Interesting observation on the exercise.

Shannon, good idea with the straps...I forgot about those.

Mel, did you get your house rescued from the impromptu party? Good luck with the new CF schedule.

Today after the gym, I'm taking my boy to the fair. He's looking forward to it. I'm just thinking, "wear comfortable shoes, take my own food.." lol. It's always fun looking around the buildings and seeing the animals, though.

Okay guys, serious question here. I'm still coughing when I breathe deeply, my ears are congested and I feel like my head is moving a little slower than normal. When I stand up too fast I get a little light headed. Should I wait on exercise until the inner ear thing clears up? And, should I go to the doctor again?

Cheryl - enjoy the fair. It is storming here, hope it isn't where you are!

Boy Shannon, you really got hit hard by this thing. I would not workout if I felt this bad. Your body is still fighting this off and needs to expend it's energy in that way. If you push yourself it may only extend the "life" of your cold. Blech.

Secondly, I wouldn't lift if I felt dizzy. Way. To. Dangerous. That's the kind of instability training I would rather stay away from. Seeing the doc again, I am not a good one to comment on that. I usually have to be sick enough to be admitted before I go in for a script unless I know it's bacterial.

Good luck Get some rest and lots of fluids. How's DH doing too? Wasn't he symptomatic first? Might give you some kind of idea of the cold/flu's progression.

Lydia - DH showed symptoms before me, but ours seem to be running a slightly different course. He started with sore throat on Monday, was sick for the better part of the week and back mostly okay by Friday evening. He didn't have the same light headed and coughing I've been having, which is odd as he has asthma... That could be because he already takes some pretty potent drugs every day for the asthma that would have treated some of these congestion symptoms... I started to feel symptoms last Tuesday, I'm already at two days past him and I got a steroid shot on Friday. Blech. I did get re-exposed to DSS running a fever on Sunday so I might have re-upped my illness duration at the same time... I don't get sick nearly as often as I used to, but I'm noticing things hit me harder than in the past.

yeah, no lifting with the dizziness. I'm less than coordinated on my best days.

Shannon! Sounds dreadful. Just get healthy. Dizzy and weights don't mix.

Tonight I met "Angie" for the first time at CF. Angie and I are not going to be best friends! (Cross Fit workouts are named for women or "heros".)

Angie:

100 pull ups
100 push ups
100 sit ups
100 body weight squats (deep)



Yup, you read it right. I used a band for the pull ups and had to stop at least 4 times. I thought blood was going to spontaneously spurt out of my forearms and was losing my grip on the pull up bar. During the push ups, somewhere near 65-ish, I had a searing, stabbing headache and thought I was having an aneurysm. The sit ups were just unpleasant. And that's a LOT of squats...especially on sore hamstrings and glutes!!!

We had a new couple show up and I realized that I knew the woman. Our husbands (her ex) worked together 25 years ago! We had played racquetball a few times, and been friends, but lost touch over the years. The world is full of coincidences

I don't think she liked Angie much either

Mel

Mel, I haven't had to do Angie yet. Sounds like a suckfest to me! We're having a recovery/rest week at my gym, with shorter workouts. Makes me wonder what evils they have planned for next Monday. I fear we may be up for a round of hero wods once a week, now that we've finished the "monday girl" thing.

The fair sucked the life out of me. I'm always exhausted after walking the fair all day. It's only just after seven pm, but I feel ready to sleep right now.

Hi ladies,

Shannon - sounds nasty to me. I would take rest rest & rest to give the body time to clear it up. Do not work out & stay in bed for a couple of days. Cannnot comment on a visit to the doctor, like Lydia - typically when I call in a doctor they diagnose pneumonia.

Mel - Angie sounds evil to me.

Cheryl - Everyone bikes in this country, it is very flat overhere. So yes, also in rain and snow. My kids have to bike 3 miles to and 3 miles from school, and lots of my colleagues bike to work. I'm considered a bit of a whimp because I use an electrical assisted bike to do my 7 miles one way trip to work. And we just wear raingear in the rain and bundle up in snow. It helps of course that we do not have much snow and that the bike lanes are also cleared from snow just like the car lanes. We have a lot of bike lanes, in fact on my 7 mile trip to work I have bike lanes all the way except for the 0.5 mile in my own village.

Elliptical did not happen yesterday. I'm now on 3 hours for this week.

Have a great day all,
rabbit

Good morning!

Just reading about how sick everyone is made me just go take 1000mg of Vitamin C! Really though, everywhere I go, people are sick. Most just have a bad cold but a few people have a fever too. I'm trying so hard to stay healthy. I'm usually not a germ-phobe at all but I seem to be washing my hands all the time. Maybe I'll even turn into one of those people with the hand sanitizer on their desks.

rabbit - I'm envious of the biking! I'd love to bike everywhere but here, it's a dangerous way to get to/from work. Even though lots of people do, there's too many crazy drivers and I would be scared.

The weather here has been so beautiful lately that it almost makes up for the horrible July we had! I'm trying to squeeze in the runs while I still can, since I'm a wimp about the cold temperatures!

Nothing too exciting for me...just plugging along and fighting the fight.

I hope everyone feels better soon.

Mel: What a horrible workout for a new CrossFitter to walk into. OMG. I'd see that and think man someone in programming was feeling awefully lazy and is throwing what at me...mostly because the idea of 100 pullups sounds very demotivating for me. blech.

Cheryl: The fresh air can knock a lot out of you. Hope you feel rested today. And good luck Monday.

Elisa: Nice to see you. I'm about doing the same here. Nothing excited to report really, just plugging along.

I'm still painting here by the way. Had the girlfriends here this morning for a backyard workout. (DS2 had early release from school today so I didn't have time to make it to the gym and opened up my backyard and workout "toys" to two other moms as well. Which was a blast until the yard guys showed up for my neighbors yard right beside me. )

The red that's going up on an accent wall of the kitchen has received the "Girlfriend Seal of Approval". I just need to GET IT DONE. Too many little kid interruptions. (There's a time for growing grass and a time for growing children... which is my motto but right now I'm stuck somewhere in between. )

Anyway, hoping by tomorrow I'm able to get back in the gym with a completed paint job in the kitchen and moving forward.

By the way, it's an amazingly beautiful morning here today. Great for the impromptu yoga the girlfriends and I jumped into outdoors this morning. If you have nice weather today get out there and enjoy it for a while.