Novembah: the first half!
 

I didn't have ANY Halloween candy!!! Might be the first time ever :)

Welcome back to reality rabbit. Your holiday must have been wonderful.

I need a sunny holiday- it has rained every weekend here since June! More painting today, cardio and the usual Sunday chores.

How is everyone?

Mel

Food's good.
Cardio's good.

I must lift twice a week! I must!!!

Morning, ladies! :wave:

Mel, WTG with the halloween candy. My food was good yesterday, except for the brownies at the strongman cert, and 2 mini Mounds bars the boy gave me from his trick-or-treating loot bag. NBD, back on plan today, and Halloween was fun.

SusanB, great to hear from you. What type of lifting program are you liking these days? Maybe putting in something new would help with the motivation, or just including one lift or two right in with your cardio days, as a way to get started again? That's definitely one advantage of going to a CF gym, I never have to plan my workout, I just have to go in, and do whatever is on the white board. I do get to plan my warm-up, so that's just enough freedom that I can practice what I like, then my trainer makes sure we're all doing what's good for us, whether we want to or not. :D

Rabbit, your vacation sounds great! I've heard good things about Spain, but have never been, probably never will, so I'll live vicariously through you! :lol: The clown costume was scary, but fun. I think my favorite parts were doing barbell squat cleans and burpees with the huge cartoon hands on. It was entertaining, at least!

For Lydia, the Strongman seminar report from yesterday:
We had a little sit-down/lecture bit for each implement/movement, maybe 5 or 10 minutes, which included a demo of how to use the implement, faults to avoid, etc, then we all got up and spent the rest of about an hour doing hands-on with the implements/movements.

We covered:
Stones: shouldering and then loading onto a platform (the Strongman Mammogram, lol!)
Log: clean and press or jerk to overhead
Yoke: walk with yoke
Farmer's handles: farmer's walk
Tire: tire flip

The gym owners cooked us up a big lunch of chicken or burgers, salad, and brownies for lunch...I had the chicken and it was yummy...so was the brownie...twice! There were about half a dozen strongman competitors there, besides my trainer and his partner who were putting on the seminar, so we all got plenty of pointers and some great coaching. I learned a lot, finally got the smallest tractor tire flipped, twice, without dropping it, though I still can't just flip it repeatedly like the pros do. This seminar was more about how to spice up your CF workouts, using strongman implements and movements, than it was about educating CFers who want to do strongman. This is actually right up my alley, because while I want to do the charity event next year, if I can, that my gym puts on, I don't think I especially want to become a regular strongman competitor. Mostly, I just think the strongman stuff is fun to play with, and I like lifting heavy. I'm not a fan of the speed element of the strongman competitions, though, which is why I will probably never get into it as a competitive sport. At the end of the seminar, we had our choice of three workouts, and I picked this one:
Run 300
Stone (loading) Series 60#/93#/100#/100# (load those 4 stones onto the platform)
Run 300
10 Log Push Press/Jerk (the log is 90#, and I can't do 10 with a good time, so I subbed PP with the fat barbell at 63#)
Run 300
Farmer's Walk 100 ft with 2x75# farmer's handles
My time was 8:13. I was happy with that, since I seemed to be right in there. I always feel like the slowest person in the gym, even though I'm not any more, but this time it was me and a bunch of fire breathing trainers, KWIM? Oh, the CF mainsite guys were there, filming, so maybe in a couple of months, when they get the footage all edited and up on the CF journal, you can see me on a video! No autographs, please! :lol3:

Well, I'd better take my stupid self to the gym. Time to wave my magic gym-fairy wand and spiff the place up for Monday morning. I'm going in early today, since we trashed the gym, and so I can get home at a decent hour. Today is the boy's (my son's) 13th birthday, so we've got a movie date planned for this evening. I told him that from now on, I'm getting him a razor, deodorant and a tie for every birthday and Christmas. :devil: He didn't think that was funny, not even a little! :D

:wave: I'm back too! Feeling a little odd (over-training? no time to myself? not enough protein? not enough training?) but it will pass.

Good to see you, Susan! And congrats on the body-shrinking you've got going on! Yes, lifting is part of what you should be doing.

Hello, everyone else. I'll be back tomorrow. I plan a gym sesh.

Real Quick Fly By:

Cheryl: The Strongman clinic sounds awesome thanks for the details. I find that type of lifting fascinating and a little intimidating. Rocks don't have a specific shape which is the added challenge. I'm kind of fond of the predictable shape of dumb bells and plates. :lol: The meal sounds wonderful. I'm sure you all deserved more than one or two of those brownies. :hungry: Oh and happy birthday to DS! This is a big milestone birthday. Welcome to the teen years!

Susan :wave: Great to see ya! Yes, you must lift at least twice a day oh...wait, week. :lol:

Mel: No candy?! Amazing. I've had more than I care to admit. The stuff lived in my garage for a week, no problem. Kids brought in their spoils and it's right in plain view. I MUST move it somewhere else. I also am getting rid of all the post party stuff. Threw out the rest of the cheesecake, pretzels, cookies, etc. I just can't have it in the house. It's usually not that much of a temptation for me but right now I'm tired with more on my plate than I want and I just can't have anything around me right now that I could mindlessly eat or excuse away.

Excitedly waiting my light box. Got my book and green tea ready for my first session. :sunny:

Hi everybody!

Cheryl ... yup, working something in between cardio. We're in a renovation mess here. I've got all my dumbells and could easily do upper b one day and lower the other. If I shifted a bunch of stuff, I could get at my bench ;)

We need to get together Susan. My food's good, my lifting is good. My cardio is not....

Oy, I need a rest day from my rest day! There was a lot of heavy stuff to shuffle around the gym yesterday, just putting things back together for Monday morning. It was like a metcon of strongman and cleaning, that lasted 4 hours. :lol3: I had fun, though, really..I like going down there by myself. It's actually kind of nice...no kids, no dogs, no laundry or dishes, just me, a cup of tea, and a gym full of toys...dirty, chalked up toys, but still! :beach:

The DST has me all messed up. Could not figure out why I was up at 4 and 4:30 this morning, till I was awake enough to realise it was just the time change, so I got up anyway, and enjoyed the 'free' hour with a cup of tea. Time to feed dogs now, and get to the gym for whatever the Monday morning torture is. :D

PS- forgot to do replies...guess I need more caffeine than I thought! (smack the forehead!) I'll catch up when I get back! :wave:

I just can't get my head around personal replies ... forgive me? I read you all ... seriously I do! You impress me much!

Pat ... plunk an elliptical in front of the TV. In this small house, I can't make a move without seeing the thing! ... works for me.

Were is my light box! :tantrum:

Estimated arrival gave a week and that week is almost up. :kickcan:

Cheryl: It sounds like you are really enjoying the CrossFit life. :goodvibes:

No workout here today. Psuedo rest. Spent the morning at the library studying. DS1 doesn't mind. It's one of his favorite haunts.

...that box better show up this afternoon. :snooty:

Hi all,

Susan - so good to see you back! Re: ideas for lifting, I did the first stages of NRWL a while back and that was nice. A lot of unusual moves & lifts. maybe the change will put the fun back into lifting for you. the program alternates A and B workouts, so you could do an A and a B each week.

Mel - :high: on no halloween candy

Cheryl - LOL on the BD presents for DB. I actually did give my son his first razor as a present a coupe of years back. Now if I look at him i cannot believe that giant is my son.

Pat - I have an elliptical in front of the new Tv downstairs, and a rowing machine in the attic in front of the old TV...it works!

I was hungry today...finished my lunch sandwich an hour before lunch.Getting back to reality after my holiday, and still adjusting to the DST time shift.
Exercise today: 1 hour biking to and from work + 1 hour power.

have a great day all,
rabbit

Good morning! Well, good afternoon by now...

No strength training since Thursday am other than some heavy duty yoga here and there. Long run at the park on Sunday and my calves are killing me... I experimented with striking on the balls of my feet instead of my heels. Felt great yesterday, today calves hurt something fierce. Planning some kind of workout when I get home, could be isolated to upper body only... Not sure what to do... Eeek.

Susan - welcome! Yes, must lift weights twice per week! For me, it is 'must get in some yoga twice per week' as my current mantra. :)

Cheryl - DST always throws me off, too. I was starving to death this morning by breakfast and again by lunch. My body thought I was well overdue for food by then! The strongman thing sounds pretty cool, by the way! Happy 13th to the boy!

Lydia - I know I remember references to light boxes earlier on in the discussion but can't remember the why's. What do you use it for? SAAD? I cleaned out my candy drawer at home this weekend and threw away candy from last Halloween. I opened some to look at it and it was pretty icky after a year of getting hot and then hardening back up... :eek: Made me less likely to want even the newer stuff today...

Birch - welcome back! Glad you had a good trip.

Mel - we have had a lot of rain here, too, but the weekends have split a few times. It was actually sunny here yesterday...

Rabbit - I almost didn't make it until lunch for my salad...

Good day everyone! :wave:

I'm definitely thinking a split workout today that doesn't really involve my legs.... Stretching up onto my toes is fine, squatting, seems to be fine, I even did some yoga this morning with downward facing dog. All fine. What hurts like heck is when I try to point my toes downward and when walk forward and land down on the balls of my feet. As that is what I overdid it makes sense that would be what hurts... :( I got a workout routine for a 3 day and a 4 day split from stumptuous.com but they both start with legs. Is it okay to start with day 2 and come back and do the leg day later in the week?

Of course - it's really your program, isn't it? :)

You guys have an exagerated idea of the size of my living room. There's not room for a coffee table, never mind an elliptical! Not that I have one..... Really, our house is 24'x28' (each of two stories), with a 200 sq room in between the floors, for a total of 1544 sf. The living room holds a wood stove, a wood box, a TV on a stand of the same width, a couch and an easy chair. If I move the chair back there's enough room for me to lay on the floor (and I'm 5'4") to do yoga, so maybe 6-6.5' of space. We do have an exercise bike in one end of DH's shop downstairs, but (a) I hate it and (b) it's not near a TV.

This week I'm doing my workouts in reverse order, as I missed Day 3 last week, and I have more momentum the beginning of the week. It's a UB workout, so i'm also adding an HIIT session which is scheduled for tomorrow, but I have a budget presentation to do starting at 6pm.

Dynamic warm-up
(1a) Bent-over alternating DB row 3 x 9
(1b) Slight-incline alternating DB press 3 x 9
(2a) Lean away supinated grip cable pulldown 2 x 12
(2b) Standing seesaw press 2 x 12
(3a) Dips 3 x 8
(3b) Seated close-neutral cable row 3 x 8
(3c) Cable push-pull 3 x 8

I was thinking about Pat when I was moving furniture so that I could stretch out on the floor ;)

LBWO this morning. Calf raises, deadlifts, squats and some things I remember from "Buns of Steel". I had two ten pounders but had to ditch one (once in while) to correct my form. I'm a bit rusty. Really had to use that mind-in-the-muscle thing.
I think I used to do one-legged calf raises with a plate in my arm ... not today!

I'll drag an actual barbell in here sooner or later.

Good morning!

Pat - thanks for the reminder that it is my program! I get so set on pattern and structure that I will sometimes follow the prescribed course even when it isn't a good idea. It wreaks havoc with my cooking sometimes... I have a really hard time thinking outside the lines...

Susan - sounds like a good workout this morning!

Mel - I believe I remember reading that you used a bosu? I'm putting one on my Christmas list but can't decide which one to get. There is one that has a frame included with a rail. Do you recommend that or just go for the one that doesn't have that prop?
http://ecx.images-amazon.com/images/...500_AA280_.jpg

I did some stretching last night with a pretty generic total body warmup, the calves can handle most activity, it is just the walking motion that is hard. I did some squats and lunges in the warmup, and while they twinged a little they didn't actually hurt. Focused on UB for the workout. Used the stumptuous workout plus a little playing on the new Weider. Started out really light on the exercises on the machine because I wasn't sure of my form yet. The workout called for dips or assisted dips, had to use my parrallettes (feet propped up on a bench for most, can't do them with my knees pulled up or legs unsupported yet...) for this, because I don't have dip handles on the new Weider. I think it is an optional part I can buy. Are the parrallette dips a good substitute for the dip handles or is there a better exercise to sub in there?

_________________________________________
DB Press - 3x10, 15 lb DBs
Standing shoulder press - 3x10, 15 lb DBs
Dip - 3x10
Ab curl - 3x10
Butterfly - 2x10, 20lb + weight of carriage
Lat pulldown - 2x10, 20lb + weight of carriage

5 of an exercise I cant remember the name of - I stood on my knees on the bench facing towards the head of the bench, hooked my feet under the pads, crossed my arms over my chest and lowered myself down to lying flat on my face on the bench and raised back up using my legs to pull. I was trying to stretch my tight quads and hamstrings without killing my calves. I think I got it from one of Pat's workouts. :)

Good day everyone!

So here's a link to my 15 minutes of fame in our small-town paper Library ArticleThe photographer was threatening (jokingly) that he could change my hair color to anything I wanted. I guess I'm just used to being gray now.....

It is in my LBWO for this 4 week session. It's called a glute-ham negative raise. I'm always afraid I'll fall on my face. :lol:

I had a good UBWO myself. I was able to up my weights on some things:
(1a) Bent-over alternating DB row 3 x 9 @ 25 lbs
(1b) Slight-incline alternating DB press 3 x 9 @ 20 lbs
(2a) Lean away supinated grip cable pulldown 2 x 12 @ 65 lbs
(2b) Standing seesaw press 2 x 12 @ 10 lbs
(3a) Dips 3 x 8 (assisted at 120 - better, but still a lot of assistance)
(3b) Seated close-neutral cable row 3 x 8 @70 lbs
(3c) Cable push-pull 3 x 8 @ 30lbs on the low side; 40 lbs on the high

Amazingly I can still lift my arms with only a little pain :) The cardio was poor however, what my DH calls a "place holder." If our city council meeting is short tonight - and it should be - I'll go to the gym and see if I can't get a better cardio workout done.

Susan - I'll tell you it doesn't take long to vacuum a house that small......

Shannon - I've never seen a bosu with a rail. When I've used one at the gym or physical therapy I've just put it close to something I could grab when I lost my balance. I can see good and bad points about the rail. Is it removeable?

:wave: Another person who lives in a tiny house here. I'll measure it to compare, Pat! It may not take long to vacuum but that doesn't mean it happens very often, I'm afraid! Small houses are cheaper to keep warm, of course.

But you do have to move the furniture quite a lot.

How's it going, everyone?

Light box, Lydia?

Nice pic in the paper, Pat.

Shannon - bosu on the Christmas list is a great idea.

Rabbit - have you got terrible winds and rain? It's very bad biking weather here.

Susan - you impress me too, my dear.

Cheryl - you are going great guns.

Mel - are you there or painted into a corner?

Looks like it is removable, is a standard bosu without it.

I like looking at your workouts, Pat. They inspire me. :) I actually printed out days 1 & 2 when you posted the links to those so I could look them up later and try to remember them. Of course then I forgot where I put them...

Pat, that's a nice article, and you look great in the picture! My son and his friends always meet up at our library, too. They practically spend the whole summer there, and weekends in the winter. They meet up there, get on the computers, walk over to buy some fast food lunch nearby, go back, read books, etc. It's definitely a gathering place for a lot of kids around here. I'm glad to hear that your library is getting the support of the city council.

Lydia, I hope you get your lightbox, soon. The darkness doesn't affect me that way in winter, but I know my sister Sue and my BIL both have a hard time with it, as they are newer here, and come from sunnier parts of the world.

Speaking of shorter daylight hours, though, I'd better get on the road. Have to put up a shelter for my sister's dog today, since it's probably going to be raining after tomorrow, and the DST stole and hour of daylight off my afternoon, dangit!

Today at the CF gym was a focus/skills practice day. Our assignment was to do max (baccar) ladders, max handstand holds, and max L-sits, 3 tries each. I'm not that good at any of those, so I just practiced them. Big news: I got to the top of the baccar ladder and back down, for the first time ever...twice! Still no luck on the handstand kick-up to the wall, but I did some walk-ups so I could do the handstand holds. L-sits are still pretty short, but improving a little each time.

On my own, I practiced double unders with the jumprope. I can get 2 in a row now, pretty consistently. I seem to start jumping at a faster pace when I start spinning the rope faster, so I need to focus on getting my feet to quit trying to keep up with my hands! I'm planning to practice these every day till I get them.

I also practiced some ring dips with a blue band, to see if I could do them. I can do 2 or 3 before I fall off, but that's an improvement. I also tried the "iron cross" on the rings, with a cheat I saw on the Crossfit Journal recently: you put your arms through the straps that support the rings, then grip the rings like you do for a dip...going through the straps gives some extra support. Then you jump to support, rings close to your hips/sides, then with straight arms, try to lower yourself...the iron cross is like a T with the arms straight out to the side. I couldn't do that, but did about 1/3 of that a few times, then could get almost to halfway and back to support...not too shabby for a first try, I think. :D

Okay, off to work. :wave: to everybody! and one of these :grouphug:!

Shannon, the one above is actually Day 3. I decided to do them in reverse order this week as I missed Day 3 last week and wanted to be sure I got it done. Besides I like UB the best - doesn't bother my knees at all. :)

Cheryl - you are one :crazy: woman! :lol: Doing iron crosses on the rings?! Yikes.

I'm here, just totally swamped with construction disaster after disaster. We woke up to a flooded kitchen (and an entire ceiling that needs to be replaced) on Saturday morning and that was kind of the high point of the last 4 days :p Luckily we found the offending screw through the pipe and the contractor is taking full responsibility. I was captive in an offsite company meeting from Sunday evening until 5 pm Monday- just enough time to race out of the city to get to CF. I did manage my 45 elliptical session at the hotel. Gotta love hotel gyms- at least they had really good precor ellipticals.

Cheryl- I never thought of using a band to assist on ring dips! That's brilliant. I can do 2 before I fail totally.

Lydia- did the light box arrive? I know mine helps.

Pat- You look great in the picture :) Nice article.

Shannon- The parallete dips are a good sub. If you have 2 medicine balls the same size, you can use them for dips and it introduces a little bit of instability for which you have to compensate. And get the plain BOSU!!! You will love it :devil::devil:

Welcome back, Susan!

I wasn't sure I'd be able to finish tonight's CF workout. I had to modify.

10 handstand pushups (I did 4 shakey ones before I switched to feet on a box, pike position pushups. Thought I would break my neck on #5 if I attempted it.)
20 yard lunges holding a 10 pound plate over head with locked arms
30 kettlebell Russian swings (high) with 35 pd bell
40 double unders or 160 jump ropes.

5 rounds for time.

I can't do double unders, so did a total of 800 jumps rope jumps :p:p:p:p:p
I also modified the handstand pushups (only 2 people could do them). One high school girl did ALL of hers. The other guy had to switch to a box midway through.

I can consistently get the handstands now, but the flexing my elbows part is terrifying!

Of to bed for me.

Mel

Nope. No box yet and it was supposed to be delivered by today. Eh. So I learn patience once again. I want it more for increased energy in the afternoon. Although I'm beginning to consider that we are supposed to slow down a pace in the fall in winter. :chin: Perhaps I shouldn't be messing with the natural rhythm of things. :dunno: I'll let you know how it goes...

PAT! LOVE THE PHOTO and INTERVIEW. Thank you so much for sharing this with us. It's so much fun to catch a glimpse of who we are in our other lives. :lol: You look great and HAPPY! It must be all those great workouts from PN right?

So the studying continues. I stayed home today and I feel pretty solid about the material I've covered so far. Only oh, I don't know, fifteen more chapters to go. :lol3:

It amazes me the difference in material that is covered between the two certs. (I probably should go into too much detail here) but I'm glad that I'm getting both.

One is much more detailed with respect to how the different systems work in the body. I was just one step away from sitting for the MCAT. For real. But programming...not so much.

The other cert just kind of gives you the very broad scope of how the heart/lungs/ muscle structure etc but does a better job with programming for the type of clients I want to work with.

My notes are crazy. I have two different definitions/stats for things each cert covers in common followed by their acronym. Otherwise I would make a mistake during the exam. Things like average bpm for one is considered 60 to 80 bpm, the other is 70 to 80. Another example is that one includes the larynx as part of the upper respiratory system, the other does not. :crazy: What am i doing....:rofl:

Have a great evening everyone!

Ack! Mel, your projects sound stressful. And yet, she eats no Halloween Candy. Amazing. Isn't she just amazing folks? :hug:

Pat! That's a smile that makes me smile! Nice article.

My food was sooo good today! I'll have to examine it in the morning to see how I can tweak my macro's just a wee little bit.

Thanks, all. I'm very happy with the way it came out. Of course there was a camera a foot from my face, and my deputy director and admin asst doing silly things to make me laugh.... I'm standing at a counter in our work room. The books behind me are actually duplicate books we store, and not our circulating books.

Lydia, hope the light helps you. My DH swears by his. ANd what's funny is that he'll sit there during/after breakfast with the light on, and one cat comes, sits on his lap and looks at it with him. :shrug:

Finished my budget presentation okay, but now I have a list of informational stuff the city council wants... sigh. Plus I'm supposed to be finishing up two grant applications and providing our phone company with information for their part of a federal grant we get for discounted phone service. I did at least get to look at book reviews and pre-order a books for a couple hours this afternoon. :) The very best part of my job.

Good morning!

My workout last night was mostly cardio, 10 mins of random warm up, 20 mins of kickboxing, 30 mins on the elliptical. Today may or may not be an off day depending on time, have to get DSS from daycare after work so might not get a good workout in. At the very least I'm doing some yoga after the boys go to bed. I gave in and wore tennis shoes instead of dress shoes to work today because I'm tired of not being able to walk every time I stand up. :mad: I'm stretching my feet and calves as I sit, so I'm hoping that plus the shoes will help. Of course, now I find I may have to go to the DOL for an appeal interview this afternoon in my casual tennis shoes and polo instead of what I normally wear to their offices. Blah.

Pat - glad the budget presentation went well, sorry about all the extra work it seems to have brought you! :dizzy:

Lydia - hope your light comes soon. Let me know how it works for you, I've considered ordering one myself.

Mel - that workout looks like fun. :devil: I still can't effectively do a handstand, much less a handstand pushup. Good for you for the four you did!

Cheryl - I second the 'wow' on the iron cross on the rings.

Silver - feeling better today? I think I read in another thread that you were wiped out in the last few days?

Good day everyone! :wave:

Mel, sorry to hear about the flood. That's no fun.

I have been fighting a really nasty cold since last week's Wednesday. A week later, I am only little better - it finally culminated on Monday and I am making only baby steps of improvement but I will take that. The colds are getting nastier and nastier. I never had problem with my sinuses but this time, my left sinus felt totally cemented up. I am still in the sniffly stage and I don't even remember how to get to the gym. That's terrible. The worse part is that I am feeling too miserable to care. Hopefully it will change for the better soon. Weather is supposed to be nice on the weekend - I still need to do some garden clean up - leaves are mostly gone now, so at least I don't have to worry about that any more.

How come we are now doing a thread for 2 weeks only?

Hi all,

Mel - ouch on the flooding and construction disasters. I hope stuff is going OK now. Great work on the handstand pushups!

Cheryl - sounds like a superman wo!

Pat - great picture & great article.

Birch-lots of storm & rain today..I whimped out and did not bike. Luckily, because an afternoon meeting planned for 1 hour went on for much longer, and I was pretty tired when I finally could go home.

:wave: susan, shannon, alena & all the others
No good today: did not bike to work yesterday, and also not today, had a very long day at the office wo my afternoon snack, so when I finally came home I overate and had wine to unwind before dinner. Tomorrow is another day to make up for this...I'll have to work a bit at home, but before that I'm planning on a lifting session.

Have a great day all,
Rabbit

Alena- the threads were getting really long for the whole month. I just like to break them up if they go over 5 or 6 pages. Over the years, we've done weekly threads, monthly thread, bi-monthly threads. It really depends on the level of participation and chattiness at any given time.
Sorry you are so sick and for so long. It's going around here too. Have some chicken soup with lots of garlic. Actually the most sinus clearing experience I ever had was at an Indian restaurant in Toronto where an Indian co-worker took me when I was stuffed up for a week or so as you have described.

Every inch of me is sore from overhead squats. That was our entire workout :dizzy:

Cheryl- I tried the band for rings dips and was scolded :rofl: Trainer's reasoning was that if you fail doing it that way, you can rip your shoulder to shreds. His alternative is toes on a box, with knees bent and progressively put less and less weight on your toes. My problem is that if there is a cheat, I use it. Bad Mel.

Sore, tired Mel is going to bed.

Got in a short UB workout after the boys went to bed, day 3 from the 3 day split I found on stumptuous. Day 2 was first, day 1 is planned for Friday. Legs are feeling a lot better so planning on trying the park tomorrow, where I'll be back to running on my heels I believe. :dizzy:

Mel - ouch! Get some rest tonight!

Alena - I feel like I've been fighting congestion all summer, too. Hope you feel better.

Rabbit - tomorrow is a new day. :hug:




tonight's workout
______________________________________

deadlift - 3x10, 65lb
pullup (assisted by my foot on the bench, have to get some bands) - 3 x amrp, in my case 4,4,6. The last two on that 6 were weak...
Db row - 3x10 per side, 15 lb
back extension - 3x 10
25 crunches to round it off, not on list.

Arghhh. I ran out of steam at the end of the work day. I argued long with myself and went to the gym on one of those try-it-for-15-minutes. Well I lasted a little longer than that. Did a short elliptical warm-up, some squats in the machine (can't say on the machine as you almost climb in and lay down), and started my Day 2 workout. Got to the parts that need the ball, and - poof - the two smaller ones were gone! Their resting stands were there, but no balls in sight. I looked everywhere, and then took it for a sign and came home. I hope I'm just having a blah day. We have one sick employee, and I don't want to be the next. I'm going to cook a reasonably healthy pasta dinner (2 oz only!) with some turkey and greens and relax for the evening.

hi all,

Feeling a bit better today. I'm working from home today, so i can plan things as I like. Put in 1 hr wo this morning ( 15 mins threadmill & 45 mins lifting) and I'm still walking around in my wo clothes. Also, I'm planning a luxurious nap this afternoon, planning another 30 mins or 1 hr workout & some more work in the evening.

DD is home too, feeling a bit sick from the flushot. I had mine at work 2 weeks ago, and i also was unfit for a couple of days. I hope she'll be OK soon.

Mel, Cheryl - I looked at a crossfit webpage to see what's up. OMG. You guys are like superwomen to even go there. WOW!

Hi to everyone :wave:

Birch - is this your rain and storm we are having right now???

Have a great day all,
rabbit

Pat: Your workouts are very challenging and you've been mostly consistent. Please don't be too down upon yourself that your motivation is waning a bit. You did the right thing, went in, gave it your best for that day and moved on. A little rest, a good meal and you can hit it again another day.

Sometimes I have sessions like these too. It's either one of a few things. Sometimes its a precursor to a cold/virus. Other times it's a signal that I've been working out without a plan/goal for too long and I need to get my act together. Or, when I am working really hard toward a goal and forget to back off, it's an early sign of burnout for me. Just wanted you know, it's okay to have an off day...just not an off year.

Busy week here. Still studying, playdates, sleep overs volunteering, dr appointments for kids/cat etc. All those things that somehow find a spot on my calendar. No workout this week so far and I'm feeling frayed. I'm :devil: bent on forging through with my study materials. When this is behind me I'll have so much more time to catch up on all the projects around me. :goodvibes:

No light box yet... just in case you all are wondering.

Mel, sorry to hear he wouldn't let you use the band. At our gym, you start with jump-to-support, just jump up and hold, then negatives. When you can do that and be stable, then you can use a band, to start beefing up your ring dips. You loop one end of the band over the bottom of one of the rings, just like you'd hook it to a pull-up bar, then put a hand on that ring, just twist the ring so you can grip the bottom of it, the band is just behind that. Other hand threads through the loose end of the band, so the band lays over the back of the wrist, grab the second ring, and stick ONE knee into the band, other stays free, rings are low so you can step down with the free leg easily if you start to lose balance, otherwise you can bend the free leg, pinch the knees together, and do your dips. Sometimes folks leave the free leg straight at first, if they're nervous about the balance thing. Another pre-step to this one is to do band assisted dips on the dip bars, same set-up with the band, but it's a little more stable, to build up the strength for dips. If your dip bars are stable, you can put both knees into the band, otherwise leave one free, but maybe with that set-up, your trainer wouldn't have a cow? It seems pretty safe to me, and I'm not a gymnast by any means. I'm with you on the box/bent knees trick...I have a hard time not using too much leg assist.

I'd better go. The WOD today is supposed to be running. I was expecting heavy lifting, but our trainer is gone today, and the fill-in doesn't have the skill to run a max lifting day. :( I just ran long yesterday, long for what I'm used to lately, so I might just skip the workout today. I still have to go in, though, since we're all meeting up to unload a moving truck today. I'm actually thinking of taking a week off from the gym. I know! :eek: But, the housework and projects at home are piling up, so I may need to take the gym out of the picture, just long enough to get things organized again and get that stuff back on track/scheduled. I really don't want to go into the holiday seasonal madness with my yard overgrown and the house a wreck. I'm not sure if I'd take a rest week from working out, or just workout at home. On the one hand, I have not had a rest week at all since I started in March, except one time I was sick, but not a planned rest, on the other hand, I'm afraid of getting out of the habit of daily workouts, KWIM?

Shannon, meant to say that I haven't had luck with the pose running, either, but really, I don't care so much about my run times. It's fun to PR, and I work on speed just so I can get the runs done faster in my workouts/get it over with, but for myself, I prefer a long, slow run, just for recharging the old batteries, and enjoying myself...sprinting is just not my idea of fun.

Mel,
Thanks for the tip - I may get a spicy takeout from an Indian place tonight, it would be worth it. I have a feeling it's getting worse instead of getting better - I can hardly breathe and nothing is coming out (Sorry, that's TMI) and I am getting worried.

I envy you all for being able to get some exercise. I am getting rounder by the minute.

Have a good day everybody. It's cold here and rain mixed with a bit of snow but it won't last. Tomorrow should be better and the weekend should be unseasonally warm - I have promised my dogs long walks (if I am still alive on the weekend). :p

Morning. I'm still feeling very tired this morning. I don't know if I'm getting sick (though no other symptoms) or if it's the time change. It's hard for me to fathom that I was getting up at 5:15 in the summer, when now it's all I can do to get up at 6:45 (after the alarm goes off a 6:30). I'm going to try again tonight to finish the LBWO. Hopefully the balls have come home. :) I have a quilt guild meeting at 6:30, so I'm thinking I'll leave work about 1/2 hour early and I should be fine.

Alena - hope the Indian food helps. How about a sauna or steam bath? Any access to either? Not to work about not getting the exercise when you're sick.

Cheryl - a week off will be helpful mentally. I know how it is to feel that your life is out-of-control. Taking time to do the home stuff will let you go back to daily exercise feeling much better.

Lydia - I'm sure that being a single mom is a job in itself. Have you taken your house off the market?

Rabbit - take care of yourself. Working at home is a good option for scheduling your time the way that works best for you. I take it the weather is still nasty?

We are having temperatures in the 30's (zero-ish for you centigrade folks). It's cloudy and windy, but no snow yet. Good thing, as I couldn't get an appt to have my snow tires installed until Nov 16. :lol:

Quick hello from the BB.

Rabbit - there could be more on the way! It has been Torrential here. Such a delight to have the new garden room rather than the 10-bucket conservatory!

Cheryl - go on, have a week off from working out. Head off BurnOut at the Pass. Dear, oh dear, imagine burnout in the middle of holiday frenzy!!

I can talk. I have DOMS in my neck & shoulders after a v mild weights session on Wed. Always happens after I've had more than a week off (it was probably 10 days).

Hi to all. Have to go and run a bath for the DB (complicated trade-off involved ... keeps the wheels turning).

Chin chin (or should that be chin up chin up?) :rofl:

UBWO went something like this shoulder press, hammer curls, bench press, bent over rows, shrugs and finished out my timer with after-a-fashion push-ups ;)
Still just using 5 and 10 pounders but form feels good.
I know it's not good to walk away from weights for long but this is fun! It's new and exciting again.

Hey ladies. I've had a productive day today. Unloading the moving truck went well, and took maybe and hour and a half...we stayed on for about 30 minutes after, since our hostess had laid out some healthy snacks, and so we could chat, then we got out of there to let them have some peace. Great folks.

I got home about 12:30, and wasn't worn out, since I'd finally decided to take today as a rest day (except for the moving truck wod, lol). I ran errands to pay the electric bill and got a slightly overdue haircut, then splurged on a vivanno at the starbucks (fruit smoothie thing). :beach: Came home and got a bunch done on rescuing the house, with more to follow tomorrow, along with some outside chores that are due.

Still haven't decided about the rest week. I think I will wait and ask my (main) trainer, since he'll be back on Saturday. I'm a bit nervous about taking a week off CF, because it just doesn't take long at all to lose ground, although full recovery is sounding good, too, and I'm sure that mentally, it would help. :chin: In the meantime, I'll keep working out. Tomorrow is going to be Cindy, which is 20 mins of squats, pull-ups and push-ups. That actually sounds good, though I'm sure the 20 minutes will feel like forEVER about ten minutes in, lol.

Susan, glad to hear that you are enjoying the weights again! I am constantly trying to find new and interesting stuff to work into my warm-ups, to keep the enthusiasm high.

Birch, :wave: I'll see what my trainer thinks about the week off. He might have some sort of middle of the road solution I'm not thinking of...working out at home or maybe a backing off phase, so I don't lose too much ground with my fitness.

Alena, let us know if the Indian food works. Hopefully you'll be cleared up and back to the workouts soon. Usually, I just keep working out, since running actually seems to help loosen things up for me, but it could be I'm making connections when it's just a coincidence.

Okay, I'd better roust the boy and get him started on his bedtime routine, vacuum the floors quickly, and get myself ready for bed. I'm pretty tired, from the time change I think, since my sleep pattern has been a bit off.