Depalma, thanks for the link. The wheels look simple to make, but I wonder if I could just use my DB bars...the metal plates already spin on those. I'll give it a test when my abs recover...they were so swollen and sore last night, it was ridiculous! I'm pretty sure it was the tabatas that did it, too, which seems odd, after all the sit-ups I had already been doing. The power of intervals, I guess?

Shannon, my back still feels a little tight, but I don't think I injured myself. It does feel better than yesterday, for sure, thanks for asking!

The CF Report follows :wave:
------------

Deadlift
3-3-3 (same weight all sets, if possible)
or
Go for a 1RM

I just did a 1RM deadlift in August, and honestly, wasn't feeling confident of beating that today, so decided to go for a PR on the 3 rep sets. Last time I pulled 185 for one set of 3, then the second set of 3 I failed on the third rep. While warming up to it, my friend convinced me to go for 195, and I thought I did, was feeling all buffness...when we were unloading the bar, though, I realized we'd both had a bad math day, since there was only 185 on the bar. :dizzy: Oh well, still a PR for those reps, but not as much of one as I thought I was getting.

I sat around brooding about that and watching some others finish up. I was too tired to attempt another triple set of 3 with 195 or even 190. One of the trainers was pulling 205, and my 1RM was sitting at 200 from August. :chin: I decided to go for it, just one rep, since it would mean reclaiming a little of my confidence which was kinda dumped on by the math mistake...and I got it! Didn't even have the ugly back at all, though my knees were thinking about knocking together. Anyway, that made me feel much better about the whole lifting session.

The weighted vest run: my back is feeling better, but it wasn't feeling better enough to run a mile with the weight vest today. I decided to try it on, though, just to see how it felt, and to give it a test to see if I could run with it. It's awkward, maybe because I'm a woman, with the weight all up high on the chest/upper back, but definitely doable, and infinitely easier than carrying a sandbag over one shoulder! While I was wearing it in the gym, though, my friend handed me a ten pound weight plate, and said, "now you're carrying as much weight as I've lost." (lightbulb moment) We went over and got another 15 lbs of plates, then I had all the weight I've lost. So, I scratched the weight vest run for today, because I have a better idea. I'm going to ask my two friends at the gym, who have also lost a lot of weight, if they want to do a mile or some other distance, carrying the weight we've each lost. Might be a little too "hollywood" since I know the Biggest Loser show does that all the time, but I think it would be a good experience, especially if we do it together. I still have to ask them if they're interested, but that's my idea for now. I figure we could borrow some backbacks with frames from the guys, if needed, and that might be even more comfortable than the weight vest. If they don't want to run, we could just hike the hill mile or something, but it would be more crossfit-ish if we tried to go faster.

The wheels are simple to make. The materials will cost you more than a store bought ab wheel though, but the wheels themselves are a better quality, plus they provide much more exercise variety.

If you have adjustable dumbells that spin freely enough, I don't see no reason why they wouldn't serve the purpose as well.

I tried that tiny little ab roller at the gym - gack, it was dreadful. They have some round ended DBs, plus of course the pieces to put a BB one together. I used the ball on Sat and that about killed me, still sore today - but it's a cardio day. :)

:wave: Morning!

Sshh. Lower number again this morning. Could I be getting on an even keel at last?

Have a good day, everyone. FB this morning.

hi all,

:high: birch. WTG about the creep down!!

Rest for this morning for me. I've had a 12+ hour day yesterday; driving in took 2hrs 45 mins, and back was 3 hrs 45 mins. I want a ringway around Antwerp please! 30 mins in line going in in the morning, and with heavvy rain in the afternoon 45 mins delay just to get around Antwerp agian. next time, I'll research detours: nominally the drive is around 2 hours, so 3h 45 is really terrible. I'm working from home today to get some more rest.

No workout today as yet, but planning on a class at the gym with my friend. Also I might do some cardio at home between work. I'm cranky and stiff from sitting that long.

Cheryl - awesome numbers again!

depalma - interesting note on the wheel and the idea to use DB with loose plates as an alternative. I'ver never done a roll-out, but I have the DBs of that type. I might just google that move this weekend and try it out to see what it is.

Pat: WTG on the workout,
Hi to all the others :wave:

Have a great day all,
Rabbit

It wasn't a FB day, it was a cardio intervals day! All done now. In car with cup of coffee & PWO (thanks, Cheryl) meal of cc & squash roasted with gnd cinnamon & onion powder. Very good indeed.

Rabbit - bad drive to & from Antwerp. I don't like all that. Is the train an option from where you are for next time?

Hi Birch,

Nope - train is not an option. Because of the border crossing you need to detour severely and the connections are awfull. Well done on the cardio intervalls!

Birch, congrats on the lower number again! :celebrate:

Rabbit, sorry to hear about the drive. Sounds awful. I'd have to take a book on tape for that trip, definitely.

Stayed up too late again, got sucked into youtube trying to find signed english language videos...can't believe how hard it is to find anything on that, since it seems to be widely used for younger kids here. Anyway, just couldn't drag myself out this morning, so will have to rush to make a decent time at the gym, but I was determined to have at least one cup of tea and a little time before running out the door. Some type of evil metcon today, I'm guessing... :wave:

Back with the CF Report:

Today's WOD:
Run 1 Mile or Row 2K (for time)
then immediately go for a max Push Press
(use a heavy weight you can only get 10-15 reps with)
Rest 1 minute
Repeat Max PP

I really wanted to do the run, since I hate rowing, so I made myself do the row, and I used 80# for the push press, which is 5# more than I used last time we did a heavy PP workout for low reps like that. 9:06.3 (min:sec) was a 16 second PR for the 2K distance today, and I got 12 reps the first round (could have done 1 or 2 more, but I lost control of the bar and dropped it), then 5 reps on the last one (just total failure on rep six couldn't lock it out). I was also very distracted on the final set of PP as two others were close to me and chatting it up, tried to shut it out, but it was definitely messing with my mojo...don't think I'd have done any better, but mentally I was just wishing they would take it somewhere else or wait 30 more seconds so I could get my mind where it needed to be. I'm just so easily distracted by folks telling funny jokes or stories when I'm lifting, maybe I should consider using an mp3 player to shut out those noises? I might give it a try, if I can convince the boy to fix up my mp3 player...he's the techno whiz in the family, for sure.

Hi,

The wo with my friend fell through yesterday, so I did 30 mins elliptical in front of the Tv instead. Unfortunately I only heard it in the evening, else I would have been able to do some more n the morning, when I have more energy. Still, not a bad day at all:
- I did do 30 mins
- I stayed on plan. Craved sugar all evening, had nothing in the house, and finally made do with a handfull of seedless grapes.

My plan for the day is bike to work and go to the gym in the evening. Tomorrow I'm off work. Yay!

Have a great day all,
rabbit

I'm here at a lovely hotel for 3 days of meetings. I took this morning off and went and did a leisurely workout before leaving. I picked up 3 other participants at the airport and we arrived here about 4:30. Most of us were here for dinner, and then I came back to my room and was in PJs by 8. :) I have a lovely internet connection in my room, and there's wireless in the public areas. The meetings start at 9 tomorrow and go through Sat noon. I'll do a cardio workout here on Friday and another strength workout on Sat on the way home..... Right now it's time to shut this down and go to sleep.

Great kettlebell workout yesterday at CF. oof...it really tired me! Getting up for cardio was tough this morning.

Fingers crossed for you, SB!

Good job on fighting the sugar monster, rabbit!

Have fun where ever you are, Pat! I know, business meetings aren't fun, but make the best of it :)

Off to the war zone-

Mel

Afternoon! :wave:

Scales are still playing ball with me. Do you remember that one of my weapons in this is prioritising a large amount of vegetables? I think that is working well.

Breakfast was one of the usuals: berries, cc, nuts and seeds, wheatgerm, a few mini Shredded Wheat and skimmed milk.

PWO meal was cc with prawns and roast squash as per yesterday (I cooked a lot so it will be featuring again).

And I have just finished a huge amount of al dente cauliflower, carrots, tin of sardines and a few wholegrain biscuits for lunch. (That sounds grim but it went down all right.)

Another weapon in the arsenal is taking drinks with me in the car in the morning so I can pause when I stop the car before hurtling on to the next thing. That's OK at present but it was a bit cold (8 C / 46 F) before I went into the gymn. I may have to rethink this one as the autumn fades into winter.

I realised when I was getting changed that I have no winter trousers except a pair which were worn out last winter (and should be chucked out) and a brand-new spanking pair which were slightly too small. I do not feel I want to buy a new pair so I'll just have to buckle down and get losing.

FB today. Squats, dead lifts, barbell row, overhead chest press, back extension, crunches with 5kg plate. 2 sets and lots of stretching. My shoulder is still moaning a bit so I'm easing my way back very slowly.

Cheryl - every household should have at least one techno whiz. Glad you've got that angle covered!

Rabbit - My emphasis. That, for me, is the stroke of genius in this sentence. :cool: It's a lovely day for biking here. Hope it's the same for you.

Pat - had to laugh whilst reading your post: lovely, leisurely, lovely, sleep. Glad you're enjoying the conference so far!

Mel - good luck out there. Isn't it Ilene who says "'let's be careful out there"?? She's got a point.

Hullo, everyone else.

Good afternoon all! I didn't make it here to post yesterday, but I did get my workout in. I did the Wednesday WH workout again, today is a run at the park day. Sunny & 78, definitely going to make it today.

Birch - glad the scale is working with you!

Rabbit - good job on the grapes!

Pat - enjoy your trip, get lots of rest, enjoy visiting with your colleagues.

Cheryl - my iPod saves me when I'm trying to exercise around other people. The chit chat would make me crazy otherwise!

Mel - made a little more progress on your Two Hand Anyhow... My problem is keeping the first one up in a press while I squat for the second one. The elbow desperately wants to pull down to the shoulder and press back up when I stand again.. :(

Depalma - thanks for the wheel info!

I did a little better on the Bulgarian Split Squats this time. I just don't go down very far and have a hard time keeping my balance. I wanted to give it one more shot with the step before trying the wall, but it is definitely the wall version next time...

Good day everyone! :wave: to anyone I missed!

Hey peeps. Had to miss the gym this morning, but called to get the workout, a little metcon that was basically a running Fran with DB Snatches instead of Thrusters. My boy did it with me, a scaled down version anyway, and we had fun training together out in the yard in the dark. :D

Listening to Charles Dickens' "Bleak House" on playaway. (mp3, I guess?) Not sure what I think yet. He sure takes a lot of words to say a whole lot of nothing exciting, but I'm only a few chapters in, so maybe he's building up to something.