Nelie, the crossfit may not be male-centric at all. The one I go to has some guys, but it also has about an equal number of women, of all shapes and sizes and ages and abilities. It's a real friendly community, so I think it's worth checking out, at least. You might be pleasantly surprised! Definitely check out the BrandX Scaled workout threads, because they are pretty helpful. If one WOD throws you for how to scale, just scope out the archives for something else to do that day. That's what I do sometimes.

Shannon, I'm on my way out the door, but I'll keep it in mind and see if I can think of some ideas for lats. All I can think of right now is that I've seen something like lying on a ball or bench, so it's supporting your weight (chest down), and doing DB rows, to isolate the back somewhat, but you'd have to see if that's comfortable since you just had the surgery? I think I saw that on Exrx (dotcom?), except using a special curved barbell and a bench. Google ExRx and check out the exercises there for back...you might see something worth trying there.

Thanks Cheryl! I keep forgetting about ExRx...

Cheryl,

I appreciate you being our crossfit pioneer

I came home and it was so nice outside, I decided to go for a run. Since I exercised this morning and my thighs are still sore. I did 25 minutes of intervals (3 minute walk, 2 minute run) which was a bit under 2 miles total. I then came home and decided to try the WOD because it looked easy...

It did look easy (7 split jerks). I decided to do my first attempt with just the bar and my bar weighs around 30 lbs. After I did it, I thought "what just happened?" I could feel my heart pounding. I ended up doing the rest with just the bar.

OK, I have crossfit envy, too! I need to look around here, but I think I would have heard about it if there was one

Mel

Mel,

This is what I found for West Chester:
http://www.wiserfitness.com/services...-schedule.html

Although there are other affiliates you can look at:
http://www.crossfit.com/cf-affiliates/

Well, something's working here. I'm feeling little hard nodules under my skin. Not freaking out though, because 3-4 days later they are gone! Talk about physically being aware of fat melting. Then another one shows up somewhere else. The one in my abdomen really freaked me out, it was slightly norteast of my navel area, but it's gone now. Now I'm feeling one in my upper thigh. Those of you who have lost significant amounts of fat, do you remember going thru this? Is it really what I think it is?

Fran- as long as they disappear on their own, rejoice! The only time that happened to me was an encapsulated lump of fat that had to be surgically removed. Twice.

Nelie- thanks for doing the research for me That is VERY close to me. I'll call them- not sure I like the park idea in the winter and they don't seem to have any spring courses. Wonder if the attendance was low? I'll call them today.

Cardio done- off to work.

Mel

Hey Lifting CHicks!!

I'm sticking my head in to get some feedback from the masters

Last night I noticed that my chest muscles looked a little weird. As I saw my reflection in the mirror, it seemed that my shoulders were small (no absolutely visible muscles noted-- although if I flex and move around and look from the side they are there) and not visible as muscley but the muscles in my chest looked almost like I was wearing a muscle vest. Somehow, this does not seem right. Can you direct me in a way that helps me even my muscles out?

Does my question make sense? Am I getting obsessive? It really looked weird to me.

Thanks in advance chickies

Ouch!

I pulled something in my lower back last night while putting groceries in the car. Actually it started on Monday evening with me overdoing it on the dumbell extensions. Tuesday and Wednesday I was slightly sore, but since it was a new exercise, I figured I'd just either done it wrong, or attempted too much weight. I took yesterday off to give myself a chance to recover and went grocery shopping instead. Big mistake. I almost got stuck in the parking lot because it hurt so bad to try and get in my car. It's not "out" so much as a strain, but my chiropractor isn't in the office today. Grr! I wonder how good my chances are that if I just take it easy today, it will work itself out on it's own before tomorrow? Or should I try to go ahead and do my lbwo today? I tried out a body weight squat, and that actually felt pretty good.

Opinions? Advice? Anyone play a Dr. on TV?

There's a crossfit here in Pensacola, very near my office. I think I might ask for a gift certificate to the Foundations class for my birthday (Aug). That will give me time to get in better shape before I go and embarass myself.

I think I saw that on a Doctor Who episode.

http://en.wikipedia.org/wiki/Partner...me_(Doctor_Who)

Dee, I did that to myself 2 years ago. I just left myself on easy for about 2-3 days and it resolved. I spent the first day in bed, so it was pretty bad. It was a strain like you said. You can take a few days off. In my case, I think it was from doing the hamstring deadlift exercise incorrectly. Instead of keeping a stiff back, I think I let mine round as I bent forward. Also, I don't go higher than 30 lbs in each hand now, I was using 35s when it happened.

DEE - that link is broken. Can you try again?

Try this one:

http://en.wikipedia.org/wiki/Partner...me_(Doctor_Who)

or this:

http://www.youtube.com/watch?v=uTfeQpBJG6E

kittykat - were you looking in the mirror right after doing chest exercises? Are you doing shoulder exercises on a regular basis?

Dee - I'd just take it easy for a few days.

Fran - my fat just gets squishy when its about to disappear, at least from what I notice.

I decided to do running this morning and it was good. I'm am surprised how quickly I'm showing progress. I thought I'd basically have to start all over from when I started at the end of last year. For my first run segment, I ran for 8 minutes straight. Then did intervals after that but still ran more than I walked.

Dee - sorry about your back! Unfortunately, I have no advice or opinion... I would be the person who just hoped it worked itself out and then hurt myself more... LOL on the Doctor Who!

Nelie - wow! that is a lot of activity for one day! high five! And be careful with that bar - I looked at the split jerk, I would kill myself with that right now...

Cheryl - I did a 'reverse cable fly' today instead of my lat pulldown. I really felt it in the back and shoulder blades, not so much in the pecs. Of course I could only do five before I had to stop...

Fran - I've never had that happen to me personally, but a friend who had gastric bypass used to talk about it happening to her.

Mel - crossfit in Januray in PA in the park... doesn't sound like that would be fun at all!

I got back on the Weider today. I've transitioned about half of my workout to using dumbells instead of the machine... Just have to get a few more sizes, or the adjustable ones that I covet, and I'll move more things off the Weider... Woo hoo!

Mel. I've had 3 of these - two on my shoulder right under my bra strap, which was very irritating (the other was on my inner thigh, and the doc was afraid it'd get entangled with a muscle, so removed it. Weirdest surgical experience I've ever had - they had to have me awake enough to move into some contorted position so she could get at it )

Nelie - WTG on running. You'll be ready for a 5K soon enough.

Dee - OUCH! If the squats feel good, I'd say go for it (with the usual disclosure - I'm not a doc!) Otherwise a day or two of rest....

I'm feeling much better this morning, and I think another "early to bed" night will have me caught up in that department. Last night I took DH to the airport (an hour away) about 9:00 (flight at 1 am) and got home just after 11 and literally walked into the house, took off my clothes and fell into bed. Slept really well - past the alarm - till about 6:45 am. And GRRR, it's below zero again this morning. We do at least have daylight before 8 am again (daylight savings is such a joke for Alaska) so I can drive to and from work in the light.