Hi all,
Great posts again!

Birch - how is the boring routine coming?

Shannon - is it freezing out there? In my experience, driveways & such aare pushed up if the underground freezes and then sink when the nstuf thaws. Problem is this can crack them tough.

Mel - how are you feeling?

Kaw - skiing! How nice. Liked the blog again BTW

Thanks for the info on the yoga podcasts everyone, definitely woth a try.

WOD: 30 mins treadmill & neck stretches from the muscle medicine book

Have a great day all,
Rabbit

Good afternoon! Good workout yesterday. I'm committed to sticking to Pat's PN program for the entire 4 weeks, this was the first day of week 2. Woo hoo. :) I increased the weight a little over last week, felt good.

On the 'floating driveway'.... we are keeping our fingers crossed that the ice underneath will thaw evenly and the driveway settles evenly without breaking. If it doesn't we'll have to repair as it settles. I hope it gets above freezing long enough this week to thaw... Right now we are parking close to the road away from the highest point.

Nelie - Sounds like it gave you a good workout!

Kim - Wow, you have had a very busy few days. I would have been tempted to blow off the working and keep skiing. :)

Mel - stomach issues always make me feel heavy and icky, too. Good job on the reluctant cardio!

Birch - I thought I recognized that picture... :) I had a friend in college who loved Manet and used to give me a calendar every year, and we saw a lot of his work when we were in Paris. I like it a lot.

Pat - good luck with your new program! :)

Rabbit - neck stretches. Did you like them? I think I might need to do some as well. I still have 'forward head'.

Good day everyone!
__________________________________________________ __
Workout details:
-1 minute jumprope
-WH Belly Off Workout warmup (10 y squat, 10 pushup, 10 'stickup', 10 mountain climber per side, 10 forward lunge per side, 10 'waiter bow', 10 spiderman crawl per side)
-20 PVC ROM pass through
Main workout, PN Day 1 Week 2 -
1a) Bulgarian Split Squat + Contra Lateral Shoulder Press: 3x9, 15lb db
1b) BB corner toss into lumberjack squat w/ calf raise & press: 3x9, 65lb
1c) Bodyweight jump squat w/ tuck: 3x7
1d) Alternating lateral squat w/ push out: 3x6, 20lb plates
2a) BB corner press: 2x10x60lb, 1x4x60L/1x6x55L, 1x6x60R/1x4x55L
2b) BB corner row: 1x10x55, 2x10x60
2c) T push up: 3x4
Some bosu lunges during the longer rest periods.

Kim - this Alaskan grew up in New England and never skiied til an adult. I have no kids, so can't be guilty of not starting them early. I don't downhill ski any more - the cost is outrageous, I'm terrified of breaking something, and my arthritic hands get too cold too quickly. Sigh. We do some X-country, but right now the snow is in very poor condition for it.

Shannon - I can post the exercises from the beginning if you like. I did what I could at home last night as the gym closed early - kept losing power and together with keeping up with the drifting snow in front of the doors about did their staff in.

The wind has died down considerably today, whew. I ended up having to park in the public lot this morning as our public works guys had a front end loader in my employee lot getting rid of the drift that took up 3 parking spaces, and cleaning the 18" drift off the loading dock, which is how we get in at the back. Things are reasonably normal back there now, and I have to go out later so I'll move my car back there.

I have a loooonnng city council meeting on the agenda for tonight. Starts at 6, which doesn't leave me gym time. I'm trying to arrange my schedule to go at lunch - we'll see if it works.

Pat - I would love to mooch off of your exercises some more if you are willing to post them. :) I didn't save any of the first phase workouts that you posted last time (just wrote down a few exercises like the walking lunge w/ press & the iron cross) and didn't get the number of sets and reps for Day 3 of the second phase. I'll take whatever you are willing to put out there. :)

Shannon, here you go. Hopefully you can figure out the sets/reps/rest. I thing you could cut/paste into Word or Excel and line them up right. Enjoy.

These are alternating m/w/f, t/th/sat, rest on Sunday, for 2 weeks, then the schedule changes to m/t, th/f, with 30 min of cardio on wed and sat, again for 2 weeks

Lower Body Exercises
Day 1
Sets Reps Rest
(1) Lumberjack squat 1-5 3-5 20-30
(2) Front squat 1-5 3-5 20-30
(3) Barbell back squat 1-5 3-5 20-30
(4) Rear lunge 1-5 3-5 20-30
(5) Forward lunge 1-5 3-5 20-30
(6) Walking lunge 1-5 3-5 20-30
(7) Bulgarian split squat 1-5 3-5 20-30
(8) Lateral squat 1-5 3-5 20-30
(9) Kettlebell / dumbbell swing 1-5 3-5 20-30
(10) Barbell Romanian deadlift 1-5 3-5 20-30
(11) Single-leg dumbbell Romanian deadlift 1-5 3-5 20-30
(12) Trapbar / dumbbell deadlift 1-5 3-5 20-30
(13) Conventional deadlift 1-5 3-5 20-30


Day 2 - Upper Body
Sets Reps Rest
(1) Chin-up 1-5 3-5 20-30
(2) Pull-up 1-5 3-5 20-30
(3) Neutral pull-up 1-5 3-5 20-30
(4) Bent-over alternating dumbbell row 1-5 3-5 20-30
(5) Bent-over pronated barbell row 1-5 3-5 20-30
(6) Barbell corner row 1-5 3-5 20-30
(7) Push-up 1-5 3-5 20-30
(8) Dumbbell bench press 1-5 3-5 20-30
(9) Barbell bench press 1-5 3-5 20-30
(10) Barbell corner press 1-5 3-5 20-30
(11) Dips 1-5 3-5 20-30
(12) Single-arm dumbbell shoulder press 1-5 3-5 20-30
(13) Standing barbell shoulder press 1-5 3-5 20-30

Woke up after a very broken night of non-sleep with sniffles. This just isn't fair! Yesterday I really struggled at Crossfit and now I know why. Zero endurance! So today's cardio was also reluctant :p I'll have to wait until I see the WOD online to decide what I'm going to do.

Kim- I'm enjoying your blog. Skiing must have been FREEZING! I've been wanting to go, but anytime I can, it's about 15 degrees and windy. Not for me. I lived on skis and a teen, but dh doesn't dki. Consequently, I only took ds when he was too old to enjoy falling down and he won't go at all now. DD started on her own and is a natural athlete and loves it.

Pat and Shannon- I stared at the posted workout and can't make sense of the rep-set. I'm slightly addle brained, so I'll try again later :)

Rabbit, Silver- Hope the freezing has abated a bit.

Sacha- How are you doing?

:wave: everyone else!

I am behind with reading and reporting.

Monday (Jan 11): I had plans but so did the weather. I shoveled at 6:00 a.m. and then again at 6:00 pm. In the evening, I did "double duty". My neighbours, a very nice retired couple, are in Florida for 6 weeks (I wonder if they had to hit a department stores and get themselves winter parkas?!?) so I shoveled their sidewalk and driveway too. It had to do in terms of exercise.

Tuesday (Jan 12): I went to Zumba but I had to leave after 20 minutes. I wasn't feeling myself all day long, I can't put my finger on it, it was weird. It does happen to me once in a blue moon.

This morning: I did 40 minutes on the TM. Odd thing though - I was at incline 10 (I can't remember if it is 10% or just a number, I believe the former but I cannot swear on it). I wish the incline went higher but that's all my TM is capable off. My pulse stayed on 82 and did not go any higher (I walked at 3.7 mph), so I instead of increasing and decreasing the incline I left it at 10 the entire time.

Gotta run to a search meeting, I will continue later.

Mel - I've had the sniffles for 3 weeks, kill me now :) Although I'm pretty sure I'm not sick at this point, but my sinuses are up to something.

This morning, I finished week 1 of P90x!! Woo!! I feel good and liked all the workouts. I'm planning on doing the Ab workout later today though. Kenpo was nice although some of the karate moves were technically incorrect so I did my best to mix my own karate with the moves.

Hi Mel! :) Too bad about the cold, Crossfit and lack of energy is a bad combination :o

I've been lazy at posting, I admit. I have though, been working out daily (min 4-5km walk + 2-3 kettlebell workouts per week). I'm starting to slow down, my belly is getting in the way. I don't know why I'm so huge in the front now!

Hi all

Sacha - I know why you are getting so huge in the front now: you are pregnant!!!

Mel, Nelie-get well soon with the sniffles!.Lots of rest & hydration...

Alena -hope you are feeling better now

Pat - could not make out the rest reps either, do you do all 12 exercises on 1 day ???WOW!

Shannon- how is the driveway going?

Silver - should we send in the saint Bernard (rescuedog) now?

The freezing weather is ongoing. Some light snow again this afternoon, lots of traffic accidents & cars off the road. I'm staying home tomorrow.

WOD: weightlifting & yoga

have a great day all,
Rabbit

What else was I going to say ....

Lydia,
Please be careful and don't torture your foot too much. I wouldn't want you end up as immobilized as myself. It simply takes too long to recover from a full blown PF.

Mel,
I just snacked on this salad that you should try (I have it almost daily these days) - I don't know if you read the thread about red beets in Food, but here is what I just ate:

- grated tart apple (I prefer Granny Smith for the tart taste)
- grated carrot
- grated red beet
- grated horseradish
- mix and sprinkle liberally with lemon juice

It's delish and it must have a ton of vitamin C. Horseradish was featured on the list of healthy foods in the last issue of Oprah. If you are not a red beet fan, skip it and have just the carrot, apple and horseradish (and the lemon juice). I just love this. Also very good for everybody with a stuffed nose - the horseradish will help you breathe again.

Nelie, I love Kenpo! Never knew the karate moves were incorrect. :-)

Shannon, sorry to hear about the driveway. That sucks. Hope it will resolved when the ice thaws. Keeping my fingers crossed.

People, please don't forget to feed the birds!!! They rely on us to survive.
I had to go get another bird feeder yesterday because my existing one ..... disappeared. Either the squirrels transported it somewhere into their nest or it fell and got buried in the snow. I will find out in the spring.

Alena

P.S. whatever happened to Cheryl?

Hey ladies, thought I should check in. :wave:

Been doing the CF workouts, subbing a lot while I try to rest the sore tendons in my right shoulder.. seems like the rotator tendon is much better, as I've got some flexibility back, but the biceps tendon is still pissed. I'm easing my way back to doing some more with it, like some pull-ups or an overhead press or light wall ball, but I'm only doing that about every third day, as I don't want to rush it and reinjure anything. It still doesn't like the negatives on push-up type movements, and the bicep tendon is still feeling bruised, so I can't do strongman stones at all. It's a bit boring, but at least it's getting better with the rest.

I am hoping to run the Sound to Narrows 12K this June, as it has lots of hills and just always seemed like a good running goal. With the shoulder being on restrictions, I've been focusing on that goal more, putting in some longer runs before or after my CF workout, as time allows. At our gym, when we run, it's usually a sprint (or what I call, "oxygen is for sissies!"), so I'm having to practice slowing down to a pace where I can breathe, so I can go longer distances. I ran a 2.5 miler before the workout on Monday, and after a few false starts (kept going too fast and would have to walk for a few seconds, then try again), I got the pace figured out, then it felt like I could go all day, which is what I'll need to do the 7 miles and all those hills. I'm also doing the big hill by the gym once a week. I don't have a plan, except to just slowly increase my mileage, and keep working the hill, till it doesn't kill me!

My weight is a little high lately, and pants a little tighter than normal, so I'm going to cut the dietary fat back...hopefully that and the extra running will straighten things out. I think I'll start weighing and measuring everything again, to make sure my eyeball portions haven't gotten too big. I'm eating clean, but just sticking about 5-8 lbs above my lowest low, and I still have some fat in the middle that it would be nice to get rid of. I know I have abs in there somewhere, lol.

Mel, I didn't have time to read the whole post, but saw you were looking to get weightlifting shoes...did you get them, which ones, and how do you like them? I'm definitely getting some with the tax refund this year. Probably adidas for me, since the shape fits my feet, and there's a local distributor, so I can actually try them on before I buy. I also hope to get some new running shoes, something without styrofoam in the arch, so I can get a better grip for rope climbs, plus my old ones are about a size too big since I lost the weight and my feet got skinny.

I'd better get off here. Doing a few chores around the house this morning, then working a few hours, then a birthday workout tonight :brr:, and a sendoff party after for one of our guys who has to head back to Afghanistan.

Ah - speaking of the devil .... !!!

My driveway is still up on ice. I'm hoping that as the temps get a little higher this week it will thaw and settle back down into place. Ideally without breaking on the way down.

Pat - wow. Thanks! So, do you I'm thinking what it is saying is the first set of numbers is number of sets, second number of reps, third rest period. So, for the first exercise for example you do 1-5 sets of 3-5 reps resting 20-30 seconds in between? Do you go do the entire list in set one, then repeat the entire list for each subsequent set or do you do all sets of one exercise before moving to the next?

Cheryl - glad you are recovering! Was wondering how you were doing.

Alena - that salad sounds fabulous.

Rabbit - staying home tomorrow sounds like a wise idea.

Sacha - good job getting the exercise in!

Mel - hope you feel better soon!

Good day everyone!

Cheryl: :yay: You're here!:hug: We were gettin' worried. 'Bout that tendon, I strained mine in June. Pain was felt moving my wrist from palm up to palm down. Pushing doors open and carrying things in my hands with a 90 degee bend in my elbow was painful. (Is this familiar to you?) Anyway, backing off from heavy lifting for about the first three months helped and now it's finally much much better. I can do curls and rows without feeling like I'm tearing it further. Take time and heal. It's worth the wait.

Speaking of healing...yes Alena :hug: I'm doing all that I can to speed recover of the PF. Seriously. I bought inserts for my shoes which feel like heaven to my arch. I'm icing it when I'm down and flexing/stretching it ever hour. I even make sure I have shoes on my feet all day long. Its much better than Monday but still interferred with my lifting this morning. I did once set of squats, light, and realized I needed to switch plans and do some upper body work instead. Just not able to recruit the muscles in the glutes properly if the heel is tender. It's okay. I undertand, accept, and focus on something else. (Thanks for your concern. :hug:)

On the upside, I've injured enough body parts at this point to be really empathetic to everyone else. :devil: Besides, what do they say, its either the sports doc or the cardiologist all depends upon how you live your life?

Sacha: So cute...can't understand why your getting so big in front. Sigh. Its called a baby dear. So much better than how I carried mine. Girlfriend I was all hip. I'm so impressed with how you continue your workouts through this. :hug:

Pat: I'm enjoying the PN workout list too. THANK YOU!

Alena: Wanted to mention, "Great recipe! I love beets" Cucumbers and beets taste like summer to me. :sunny:

Mel: Bummer about the cold but, see, there it is. We always know when we are aboutt to get sick because it shows up in our workouts first! :yes: I'm having one of those today too. DS2 is showing signs of a cold and has been sleeping all afternoon. (lucky me) I'm sure I'm fighting something off as a result because I just wasn't feeling it today either.

K. Need to shower so DS1 doesn't think I'm a bum when he comes home from school. :lol3: