This video shows inverted row progressions like Cheryl discussed. It does use a TRX instead of a bar, but the foot positions are what is relevant here.

http://www.youtube.com/watch?v=iinDb2zf8c8

Oh, excellent description Cheryl, and great video Depalma. I think I can do that now. :) It'll have to wait til I'm in the gym tomorrow, but I will try it.

Glad you are feeling better Cheryl.

Rabbit - It was only 9:20 pm here when I was posting last night. COngrats on another of those strange rabbits. :lol:

I'm off to church this morning; laundry and a wo this afternoon; and then we're going to Anchorage (1 hr drive) to see Leo Kottke this evening. I have to plan my eating so I'm not sitting in a concert with my stomach growling, yet the larger meal has to be before then so I'm not going to bed (late, I'm sure) on a full stomach. Guess I need a late lunch, a light snack pre-concert, and a little heavier one post-concert - that I can eat while driving. Off to ponder....

Cheryl- Thanks for the explanation. Perfectly clear, and I'll try that. Hope that your malady is over now.

On the OP week: not totally OP as i lost it food-wise again today. Too much havoc in the house with DD and DS having friends on sleep overs, gaming all day, having additional friends over for a chocolate cookie bakefest, yet another friend coming over and finally variuos others coming over to pick kids up or to have a drink. ...I went over my calorie budget for lunch , dinner and I had 2 glasses of wine and some cheese straws... way too much socialising. Tomorrow will be a working day. Bike to work, power class in the evenig, and much eeasier to keep right on track.

See you all around tomorrow,
rabbit

Depalma, thanks for finding a video!

Ladies, have fun with the rows!

Today is rest day for me, so chore day, of course. Lots of laundry, house cleaning, yard chores, and some batch cooking for the week ahead. I am feeling normal, so I guess the fever was just a temporary ailment.

Rabbit - Just put the day behind you and move on. No matter how much we scold ourselves, or feel guilty, we can't undo anything. Much better to plan to have a better day tomorrow.

I was thinking of your DVD watching and noting how much I enjoyed the Agatha Christie series as well. I - well the library :) - recently bought the whole first season of the "No. 1 Ladies' Dectective Agency" which was produced by HBO and the BBC. I don't know if you've read these books (which are set in Botswana) by Alexander McCall Smith, but they're good reading and DH and I have been enjoying the DVDs. THey just came out here in September, and I don't know about in Europe. Here's the link for the US Amazon site where I got them. No. 1 Ladies' DVD

Cheryl - glad you're over that little blip! :lol: ANd your rest days sound like mine - rest only in that you're not doing a formal workout!

Wow Pat- Thanks for that suggestion!. I love the books of the "No1 ladies detective agency" and I had no idea that they had a DVD out! I'll check if it is available in the Pal system that I need for europe.

de palma - I had not noticed your post yesterday evening. Thanks a lot. I can totally do these when I hang the bands from my open staircase. I even believe that I have some handgrips as the guy uses laying around in my garage.

Shannon- looks like we both ad the a day of less-than-controlled- eating

hi Cheryl & all the others :wave:

As Pat says, we move on. At least everyone had a great weekend: all in all I had like 7 teenagers in my house simultaneously and they all had a good time. That is worth a lot.

Biking to work today and planning on a power class tonight. The sun is shining & I got new music on the ipod. I brought my snacks & lunch, and dinner is planned.

How are you all doing?

Rabbit

Morning, all! :coffee:

Got up on time, so I will be able to make the gym on time for a good long warm-up. :carrot: This week, I'm shooting for getting back on my preferred schedule of arriving at the gym 1 hour early, so I have plenty of time to warm up and get some practice in on things I want to improve on. The secret, I've found, is to be in bed by 9pm, so that will be my main focus this week, toward meeting this goal. I'm planning to learn to climb the baccar ladder, for one thing, so that when rope climbs come up in the workout, I have a legitimate substitute.

I also bought one of those pill boxes with 4x/day slots, it's HUGE, to keep on my counter, to help remind me to take my fish oil. Just having the jar on the counter was not doing the trick for me. I used the big box yesterday, and it did seem to help.

Last night, I was feeling like watching a little TV, but we don't have a television, so we have to get ours on the computer. The boy and I watched 2 episodes of the new season of The Biggest Loser, which I'd not seen in a few years. I was surprised, and a little amused, to see the trainers incorporating some rather Crossfit-ish training things, though they still have people doing curls and hours and hours on the treadmill...they had one guy doing sledgehammer swings on a big tractor tire, then flipping the tire, and another guy was doing GHD sit-ups(!), which I hope they'll be careful with. Anyway, it was as corny as ever with the product advertisements and the trumped up "drama", but good entertainment for a Sunday night. I still can't help but be inspired by some of the people and how hard they are working to change their lives.

Rabbit, my sister has been enjoying that series, as audio books. She had another that she liked, not sure of the name or the spelling, but it was something like Cadphile (pat, a little help, here?), who is a priest, I think, that solves mysteries, or something along those lines.

:wave: to everyone else. I'd better get ready to go, so I don't waste my early start today! On the warm-up/practice agenda today: running the dreaded 800 meters, then some fun with light squat cleans practice.

Rabbit - I had an entire weekend of out of control eating, not just a day unfortunately! :eek:

Depalma - thanks for the row video.

Cheryl - I have to take my vitamins every morning at work or I forgot. I leave the bottle on the counter during the weekends so I'll remember there. I should try the pill box, too - sounds like a great idea!

Pat - I'm going to try those books as well! Thanks!

I did exercise on Saturday - some kickboxing, then some elliptical trainer. Sunday was a rest day. My elbows are oddly sore yesterday and today, and my left knee a little bit. I'm trying to decide if I need to work out after work, or do some yoga and call it another off day... Hmm.

Good day everyone!

Shannon, maybe your elbows/knee are just getting pulled on by some tight muscles? You could do an easy warm-up and some ROM movements, see how it feels at that point. :shrug: On the pill box, I've noticed it's helping me to keep on my scheduled meals/snacks plan, as well, since I like to take the fish oil with food.

The CF Report below:
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Apparently, our new Monday gig is Tabatas. 20 seconds of work, 10 seconds rest, 8 rounds (4 mins total) per exercise, or 8 mins back-to-back like we did today. Your "score" is your lowest amount of reps.

The WOD:
Tabata Wall Ball (pick a weight in the 10+ rep range, at least for the first few rounds)
Tabata Push Press (75# men/55# women...again this is a lighter weight for our gym for PP, so adjust accordingly when scaling)

I'm about a 12# wall ball person in a normal workout, 14# only if I want the Rx'd bad enough or want to go heavy on it, so I chose the 10# med ball for this workout, to try and get higher reps. I did the 55# push press, because I was sure I could keep that number pretty decent, despite the wall ball being right before. I started with 12 reps on the wall ball, worst was 8, PP was low from the start, with only 9 reps, dropping to 8, then 7, but I was able to hold the 7 for the rest of the workout...there was much grunting, yelling and cursing during this WOD, with folks just trying to hold onto what they had for reps. My final score was 8-7 (8 wallball/7 push press).

I actually like the tabatas, because no matter how brutal it is, it's only 4 minutes (or 8 minutes if you do 2 exercises)...it's a great drill, IMO, for learning to dig deep mentally and physically, ignore the pain, quiet the voice that's telling you to rest. The worst part is when the coach says, "you're halfway done!"...that is NEVER helpful, lol! Just FYI, if anybody wants to tabata something at home (squats, sit-ups, whatever!) there are tabata clocks available online, just google "tabata clock" or "tabata timer", and that should turn up several options. These are great when you don't have a lot of time for the main part of your workout.

Cheryl - I finished up my kickboxing Saturday with a Tabata drill - mixed the exercises up between jabs, squats, jab/cross, jumping jacks, roundhouse kicks. Pretty cool - I liked the timing element as well. I could tell myself "I only have one minute left" and that sort of helped. :)

Quick, ill post as DB & I are just coming out of food poisoning (dodgy sausage - him - and lentil - me - rolls at a local producers' food event on Sunday). Shame as the event was really good but we separately worked out the culprit.

Rabbit & Cheryl - Brother Cadfael by Ellis Peters. Based in Shropshire, just down the road from here.

Am reading Michael Pollan's In Defence of Food. Very interesting to see the differences between the US and here. And the similarities. We don't have HFCS or, at least, so little I haven't noticed it.

:wave: See you all tomorrow. Thanks, everyone, for being here.

Hi!

SB - Sorry you and the boy are ill - hope you're feeling better soon. You beat me to Brother Cadfael :) The books are also available on audio, at least in the US, plus PBS/BBC did some of them on video as well. As for the No. 1 Ladies, the audios are great as they are read by a South African woman who has all the names pronounced correctly. :) Of course they do on the DVDs as well.

Rabbit - you have my admiration dealing with 7 teenagers in your house! Yikes.

It's a gorgeous day here today, very warm for this time of year, and still many trees with fall colored leaves. I'm going to the gym after work and then my one evening at home this week! Tomorrow night is a City Council night starting at 6 pm, and will likely go to 10 or 11. I hate that as I try to be in bed by 10, and when I come home from these long meetings I'm very wound up and it takes me awhile to relax. Funny, our Lean Eating nutrtion assignment for the next two weeks is to get 8 hours of sleep a night. :) We have had these assignments from the beginning, and they've includied forming such habits as taking multi-vitamins and fish oil; drinking at least 2L of water a day; etc. All things that have been shown to aid success in becoming fit and losing weight. We have other assignments as well. This past week had one to find a reason to get "dressed up" and go out, and to take a photo of ourselves. I'll post mine when I get it uploaded. We went to a Leo Kottke concert last night, so that was the perfect opportunity. And the concert was excellent as well.

And everyone beat me to Brother Cadfael. I read all the books ages ago and had forgotten about them. They were really good. Pat, I'm almost glad to hear the the Michael Chabon book was as senseless to you as it was to me. And I even understand a lot of the Yiddish! I just gave up on it. Now I'm temporarily bookless. I'm hoping Elizabeth George comes out with something soon. Or Ian Rankin.

Cheryl, I loathe tabata workouts. We tend to to a lot of tabata abs at the end of the WOD and mine have actually gone into spasms. VERY painful!

Today's WOD was:
15 pull ups
15 med ball cleans (20 pound rx'd for women)
15 push ups
15 KB Russian swings (26 pd. rx'd for women)
4 rounds for time.

My only mod was the purple band. The first three rounds I was winging out the pull ups really quickly, but the last set did me in. I think I may try some unassisted next time we do a pull up WO. Which is about every other day it seems :p

SB- Hope you and the boy feel better!

Time to take my perpetually sore butt to bed :yawn:

Mel, I'm taking it you've read "Careless in Red" by Elizabeth George? Have you tried Deborah Crombie or Peter Robinson, both British police procedurals. Or Stuart MacBride, the same only darker....

I'm reading a book called "Homemade Life" by a blogger named Molly Weisenberg (blog is Orangette). I'm enjoying it immensely (and it has terrific sounding recipes, many for salads). It's not just a reprint of her blog either.

Well I was going to swap my rest day to tomorrow as I have a CIty Council meeting tomorrow night which will go late. But I'm feeling puny and decided to take it today anyway. Hopefully I can get up early and do my workout. Or I suppose I could either do it at lunch (would have to be a long lunch), or swap Wed's cardio into Tues and do that between work and the meeting. Ah the choices. The only choice I'm certain of is going to bed early. :lol:

Thanks, all, for sorting out the BC books for me...I hadn't read any, and was pretty sure I was butchering the spelling there. :D Elizabeth George sounds familiar, too, thought I owned one, but must have been one I borrowed from the library. :shrug: :?:

Mel, I am so excited for you! If you can crank them with the purple band, you can certainly go unassisted in the workouts soon, very soon! I'm having to work my way back up, since our trainer removed the athletic tape from our pull-up bars. Right now, as of yesterday anyway, I could get 3 in a row with the purple band, that's it. (grumble) I like the tape better myself, but at least the bars are easier to clean, now! :D

I was hoping to see 159 anything today, but it's still just out of reach. 160.4. That's what, a cup of tea? LOL! It would be nice to see it just once, so I could say I did it!

ETA: since nobody else posted yet, the CF report is below:
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Front Squats, go for 3RM

We hadn't done these since April, when I first started, so I had no idea how much weight to use. Pretty much killed myself, 5 pounds at a time, near the end, because I kept thinking I couldn't get the next set, then I'd get it. Next time I'll know to start higher!

warm-up sets: 45-65-75-85
working sets: 95-100-105-110(PR)-115/2
my "PR" from April, since I was just learning these, was 65#
The 115 was the first time I've had to bail from a front rack position, but I did it without breaking anything. phew!