I didn't know there was a Rangeman t-shirt. I need one!

Dixie, yes, it can be dangerous to listen to that while lifting...I tried it once, and was laughing so hard on the DB presses that I couldn't lift at all. I switched to some babykiller music so I wouldn't drop a DB on my face. However, if I'm just doing a long slow run, it's fine. I am usually not in danger of killing myself while running. So far, I haven't had any trouble getting the books I want, but thanks for the offer. I'm trying to listen to them in order now, and am on number 3, with 4 and 5 already on order from the library.

Pat, ditto! My sister got me into it, and now I'm hooked. I love being able to listen to a book while I'm driving or doing some mundane chore or project. It's the only thing getting me through painting the pantry. -- The crossfit affiliate in Anchorage is "Crossfit Alaska" I think, and I bet google can dig up the website for you. All the affiliates seem open to folks dropping in for a free "check it out" workout, or just to watch a workout, if you call or email first, so maybe if you have business in Anchorage, you could do that.

Shannon, thanks, I'd appreciate any personal experience feedback I can get. I bought my fish oil tablets today.

Speaking of supplements, has anybody tried the Whey protein Isolate from Costco? I forgot to look at the brand name, but I'm curious if anybody has personal experience with that one. It was a large plastic jar with a gold label, I think, or brown, and was $21 something, I think. I've been using the EAS stuff in the purple bag, but was thinking of switching to the whey isolate to give it a try.

The Crossfit report follows, feel free to skip:
--------------------

Class #4/Tuesday:

My personal pre-warmup:
Got there about 20 mins early, took a walk, ROM (moving all the joints, especially my shoulders and ankles which crunch like mad if I don't), stretched, did a slow run, stretched some more. Back to the gym, rowed for a few minutes, stretched some more.

The official warm-up:
500 meter row, since K needed to learn the rower. My stroke was much improved today!

Then 2 rounds of:
10 air squats (bodyweight)
10 push-ups
10 sit-ups

I thought she said 3 rounds, so I got a little bonus on the warm-up here, lol.

New Skills/Skills Practice:
1) Deadlift (barbell), I did 3, nailed it, even remembered to keep my head in line. L (the trainer) says we can start adding weight to mine next time. (been using 65 lbs for the training phase)
2) Jumping Pull-ups. This was much more complicated than I thought. L taught us the beginning of the kipping swing, with our feet on a plyo box, so we practiced just the swing first. Forward and back, while standing on the box. Next we were supposed to swing forward, jump to a pull-up. I wasn't too good at this transition. Next we did swing forward, jumping pull-up, push away from the bar at the top, so that launches us back into that forward swing...theoretically this becomes a smooth combination at some point, lol! We also practiced them without the box. Hanging from the bar with just my bodyweight was harder than expected. I didn't drop off, but really wanted to!
3) Brief description/demo of the walking lunge, trailing knee touches the floor each time.

The WOD: (workout of the day)
3 Rounds for time of:
Run 200 meters
10 walking lunges
10 jumping pull-ups (with the evil swing and everything...sucked!)

My time was 11:33, or something like that. I made good time on the running and lunges, otherwise I could have been there all day. The jumping pull-ups just did not want to come together for me. Finally, on the last set, it was like a switch clicked over, and I nailed about 6 in a row with the swing and everything!

Also, if you want to be impressed, I got my first official crossfit blister today! It wasn't bleeding, so I'm not ALL that, but still, I ripped it right open during the pull-ups, so it's a milestone!

The walking lunges were an NSV for me, since this time last year, I could not do lunges at all without pain, much less all the way to the floor! They used to just kill my leading knee, but gave me no pain at all today!

Stretching:
Today we learned to use the foam rollers! A torture device from heck! But, in a good way. We started out sitting on it, like sitting on a log around the campfire. We put our hands behind us (without falling off, theoretically), then walked our hands backward, letting our legs roll over top of the roller. If we hit a sore spot, we were supposed to stop and let it sit there for 10 seconds or so, then go back and roll it again, till it didn't feel like a knot anymore. We also learned to roll our backs, butts, and quads. We all loved the rollers and suggested that should be our workout on Thursday, lol.

---That is it for the crossfit class report. One note from the homefront on this paleo zone diet they've got us on: I've lost 4.8 lbs since last Weds! I was already eating pretty clean, and I'm not even religiously good on this new diet. The only change I've made is to add an extra serving of protein, then added fat to every meal, like a tablespoon of olive oil for cooking my meat/fish, or a tablespoon of peanut butter that I just eat as part of my snacks. It doesn't make sense to me, but the scale is going crazy, and with all the protein I'm taking in, I can't see how it could be a lot of muscle weight.

Oh Cheryl! I couldn't even run while listening to a Stephanie Plum novel. I've read all of them and I would fall off the treadmill of fall down laughing

I listened to audiobooks for a while, but I tend to slow down with them.

My chiro appointment is tomorrow I now have 2 numb fingers....something is not good!

Did a leg workout and WALK today. Boy is walking boring, but I doubt that impact is good for me right now

Mel

DD wrote an essay on Stephanie Plum for her English class (it was a free essay) and her teacher asked her, "If you were stuck on a desert island, would you rather be there with Ranger or Morelli?" DD, being a classic 16 yo said, "Edward from Twilight."


Her teacher pointed out, "If you were with Ranger, you wouldn't be stuck on a desert island." I like her teacher. She is irreverant and practical!

Wow, Mel. Two numb fingers too. I'm worried about this for you too. I'm so glad that you are having this checked out. Let us know if you discover what is causing this.

Cheryl: So they teach this kipping pull up in phases. How fun. I would love to do these but would probably have a tough time transitioning the movements too. But great job on your last set!

Blisters are cool as long as they don't hurt. (smile) Monday morning I met someone who received a gold medal for the Philippine single stick fighting at The Arnold and a bronze for the double stick fighting. He works at the coffee shop that my DH frequents. After introductions I shook his hand and he winced a little then showed me the underside of his palm. That brother had some pretty disgusting blisters and they should have been wrapped. Of course being the doctor Mom that I am I promptly told him this as well. Seriously, I myself had just come from the gym and was covered in who knows what with my own hands. Blech.

Oh, and congratulations on your success with the Paleo diet. Wow. Really, just adding a little more protein and fat did this. Seriously. I have to think that the workouts are helping this too. Whatever the cause, good for you. Don't you just love those little extra perks of doing something new.

I meet with my trainer tomorrow for my hour long session from ****. Honestly though, it is working. I've been doing the weighted walking lunges that I despised during my last session. The end result was a much better squat session on Monday. Much more control and able to sit at the bottom for a longer count before driving back up. Its been a while since I've felt anything in my quads post workout as well so something is working.

Have a great evening everyone.

Lydia, it's a puzzlement to me. I'm sure the whole change up in workouts is helping, too. So, Dr. Mom and Supreme Lifting Chick, what do I do with my blister on Thursday? Can I tape over it with athletic tape, because I know she's going to make us do those pull-ups for the rest of our lives now. Or do I put chalk on it and quit my whining? It's NBD for lifting, but I know it's going to rub raw on those kips next time.

Cheryl, I would tape them to be comfortable and clean. You don't want to let the pain of an open wound preventing you from getting the most out of the workout. Would lifting gloves help? Just wondering if you were wearing them or if they would just get in the way.

Good luck tomorrow.

Lydia, I'll try the tape, since I've had no luck finding a decent pair of gloves for lifting. I have relatively short fingers, so the lifting gloves I tried, and all I could find were padded ones, made it even harder to grip, because I couldn't close my grip all the way.

I only got one blister on my thumb, because I normally use a monkey grip for pull-ups, but the trainer wants us to put the thumb around the bar, so it was just a new rub spot for me. I'm also going to use the chalk right off next time, which should help. I spent some time last night watching all the crossfit "how to" vids on the kipping pull-up. It makes a little more sense to me now.

Great idea. I had to smile at this. Do you ever find yourself pausing for a moment and thinking: Wait. I just spent how much time watching (insert video of exercise you are trying to master) and amused that you could be so engrossed in a hobby that traditionally is not something women were encouraged to embrace. I do.

I may be wrongfully transferring upon others my personal perspective. When I was in my twenties these experiences just weren't an option for me. I thought about it. A lot. But unfortunately, my boyfriend, now husband, had no interest in joining a gym. I recall a Golds Gym had opened close to my house while in college. I wanted so badly to join but it really felt more like a male dominated environment and being in my early twenties I just didn't have the strength in character to walk in there by myself much less hold my own in the free weight section.

My how things change. And you know what. I am so much better for this. I'm glad that I eventually found my own way into the gym and strength training! It's all mine! I don't have to give credit to anyone else for "introducing" it to me. I wanted it, I learned it, and I did it. There's a lot to say about developing your own personal interests.

Which reminds me, I had my session today. I got taken to school on my back squat. Seriously. I think that today's session my have just paid for itself in what could have been future med bills for my knees.

In the past, I used a wide stance in my back squat with toes pointed out. I was mindful about chest up and out and glutes back first and the knee staying in line with the toe. Got all that. Here's something new I learned. I can squat with a more athletic stance, more narrow than my wider stance, toes angled out only 10 degrees. When I go down it's still a movement at the hips out first but here's what's different that is going to save me, he encouraged me to allow my knees. It's not just the knees that move out though. I can feel the tension in the inside of my thighs release a little as I get a little more openness in the hips doing this movement. It's a very different feeling than what I had done before. I'm sure I'm not explaining this well. It is something I'm going to play with a little. I don't think I'll be able to squat quite as heavy using this stance right out of the gate either. This was much more demanding on my glutes, hamstrings and quads.

I also got to do pull ups with a false grip today. Don't get too excited. I used a band to help support me. The first set were a breeze. Big band. He asked if it was too easy and I had to tell the truth. Next band was 1/4 the width and immediately I could tell the difference. After about four reps this goose was cooked and he had to assist me with the remaining four. But fun, fun. There were some overhead presses in there too with an oly bar. Not too tough but by the second set my max was 7 reps. He had to spot me for the last one. My form broke.

Oh, and we did this thing called "Peter Pans" with a Freemotion cable equipment. Literally felt like you were flying from side to side as you pulled the weight toward your chest. Fun. But not for the inhibited, introverted person that I am. Really. I made him demo it twice. But I got the hang of it and had fun. Just going to save that one for when the place is empty. I can't let anyone actually see me giggling as I do that exercise.

Have a great afternoon everyone!

Lydia, your post seemed to be missing a few words, but do you mean letting the knees out to the side a little? If so, there's been some discussion of that on the crossfit site, since Mark Rippetoe put out an article about it. It might be one of the freebie articles...I can track it down if you like. He still has the knee tracking over the foot, just widens the stance a bit and toes out a bit more than is traditional for a back squat, or more than what I got from my studies at home. That's helped me get a deeper squat myself, though I have to work hard to keep my knees from getting pulled inward at the bottom. I've noticed that our trainer has use toeing out on just about everything, even deadlifts, which I'd never done before. I'm getting used to it, though. It's not a drastic angle, just that I had a pretty straight stance on deadlifts and upper body stuff like push press.

Ooh, false grip pull-ups...was that harder than the regular grip? Were you on rings or a bar? Inquiring minds need more info!

----
I was going to pick up some day old chick(en)s today, but the feed store didn't get the ones I wanted, so maybe next week. It's for the best, anyway, since I forgot to set up the brooder this week...helps if you get the temperature right before you plop chicks in there, so they don't freeze or get cooked.

So, today I'm painting the pantry (more Stephanie Plum to the rescue, lol). This has been the worst painting project ever. The paint I bought is crap, my roller was jammed up and wouldn't roll for some reason, so was just smearing the paint, and it's taken about 5 coats to get coverage. I've got one more to go in some spots, but am very hopeful of being done with this frickin' project today. I really want to get shelves in there and get all the dry goods off my countertop!

Okay, break's over. Back to work!

I am so loving these exercise discussions - makes me feel like a real wuss. Cheryl, I will be looking for the Anchorage location. Not that (a) I'm ready for these workouts, or (b) I'd be willing/able to drive to Anchorage with any regularity, but it still would be fun.

I'm off tonight til Monday night at a library conference on the lovely (not) island of Kodiak. At least the temps there are in the 40's and there's no rain in the 5 day forecast. The hotel lists all these lovely amenitites
relax in one of our bedrooms complete with pillowtop beds and free wireless internet access. All of our rooms offer DVD players, a microwave, mini refrigerator, hair dryers and coffee maker, and many of our rooms offer a 32" LCD TV and make-up mirrors. For your convenience, we provide a business center complete with computer, internet, printer and copier, and freezer space for fish and game meat. At the Best Western Kodiak Inn we also have a BBQ station and outside hot tub in a gazebo. Please enjoy the Chart Room Restaurant and Lounge that is on-site, and available for room service.

Notice there's NO sort of exercise room. I'll have to rely on walking between the various venues as cardio so I at least get some exercise. I guess I could dig out my resistance bands - they'll fit in my suitcase.

Happy painting Cheryl! Not a project I'm fond of. But, oh, you're getting baby chickens? We had chickens for several years, and DH has talked about having them again, but since we've done nothing about a space for them, I'm guessing it'll be next year..... I love having all those fresh eggs. Since all of our eggs arrive on a barge they're seldom fresh. I can buy fresh ones sometimes for $4/dozen.

Pat - well, it definitely sounds like what I would expect from an Alaskan hotel... Freezer space for fish and game meat, no health club. Just teasing! Is the freezer availability because it is a place where people do a lot of hunting and fishing I guess?

I'm totally feeling like a wuss from reading Lydia & Cheryl's exercise posts! And, I also think my squat stance is wrong, now, too! I need to find a video and to put a mirror in my garage so I can see me...

No Weider today, going for a run on the way home and then some cardio yoga while DH works on a song playlist for a wedding Saturday. I find that I feel as much, more sometimes, from the yoga poses as I do from the Weider exercises. Hmm...

Good day everyone!

Oh, totally, SHannon. It's an area known for world-class hunting and fishing, in the summer/fall, of course, not now in snow/mud season. Which of course is why the conference is now - we can get better rates for hotels, and librarians are not normally well paid, esp in small, rural places like a lot of our towns/villages.

Cheryl, try Benjamin Morre "aura" line. It's the most expensive paint I ever used, but covers in 1 coat, doesn't rub off ever, and is odorless. Worth every penny!

I've been loving the exercise discussions too. I forget the excitement of newness. I started lifting in grad school, when we females were banished to "the women's weight room"...a 12X12 room in the basement of the Michigan State Gym with a few bars, dumbbells, and plates! I think there were about 6 of us who used it. How sad.

OK Lydia, you need to find a youtibe demo of those Peter Pans!

Cardio only for me today- I had a client meeting that went through lifting time and I'm too darned exhausted now. Kudos to those of you who do evening workouts!

Mel

Mel: Have you done these? You kind of do a jump to a lunge to the side while pulling the cable down into your chest and then propel yourself back up to the other side and land in a bent knee lunge pulling the other arm to your chest. I have looked for youtube videos of the Peter Pan thing but all I found was pole dancing. I was not doing that! But wow, they were kind of fun. (my exercise, not the pole dancing videos I'm glad they are part of the program and not something that I just invented. That means I'll get to watch others have fun doing these too.

So Mel, how did your visit with the chiropractor go? Was it this afternoon?

Cheryl: Yep, editing mistake. Great lead up and then I dropped the line. He encouraged me to let the knees to fall out to the side. Is that what you do too? Anyway, I thought he was nuts. I had to stop myself from countering why I do what I do and just shut up and try it. But you know, it worked and it feels much more controlled. :light: Who knew? And yeah, I can get a lot lower with it too. Although he encouraged me NOT to go as low as I possibly can. I need to work on keeping my shoulders pulled back a little tighter at the very bottom and keeping the weight in the heels and just a little on the sides instead of the ball of my feet. I was impressed that he could tell with those big Brooks shoes I have on.

Oh, the pullups were on a bar. I'm going to keep working on these things too. I have to get better at this. So pathetic. The false grip was more challenging than the underhanded grip I prefer to use. But really, I need to become stronger with this anyway. Let me tell you though they superset the pullups with the Peter Pan move and by the time I had the second set in of these two exercises my forearms were toast. That's when he requested the overhead presses with an Oly bar.

Shannon: I can also credit yoga for kicking my butt every Saturday morning. It's a different animal but takes just as much out of me for the rest of the day. I always come home cold and in need of a shower and hot food. I love to end the week with it. The alternative is a BYA class and yep, I'll do it again but I really have to gear up for all that.

Pat: Well, it looks like you will need to be creative without a workout room. Is there a community center or fitness center you could frequent for the week? If not, maybe do some tabata squats to get your heart rate up and take the bands or maybe a exercise DVD and a mat. At least you can keep food in your room so you won't have to rely only upon what may be in the restaurant. Good luck. Oh and wireless access. Youtube!

All of you Body for Lifers would have loved the dinner in my house tonight. Caution: this could happen soon to you too. Straight from the cookbook I made the Buffalo Chicken. It was a three ounce chicken breast set on the end of his full sized dinner plate. On another plate I had a selection of fresh fruit. So DH looks at it and says, "Honey, I think my plate is dirty." Wait...that's my dinner. Oh. Then later he cracks with how the "roasted sparrow" was really quite tasty." I must say, before I adopted this style of eating I really was a fantastic cook. That was the problem. ~sigh~ Now I just think along the lines of protein and carb. Done. I forget that DH isn't seeing it the same way I do. Kids thought it was hysterical to see Mommy shoot dt soda through her nose after Dad's very serious delivery of the joke. Dork.

Hi LWL,
Just popping by to tell that I'll be on a business trip to san jose over the next 10 days, so I'll be partially MIA. I am told they have this strange phenomenon called " Sun", and after a lot of rain rain and rain here I'm totally ready for it. I have packed my resistance bands but i think i will not do all that much. I'm also putting BFL on hold for 2 weeks.

Have a great day all,
rabbit