And it looks like rowing is on a row machine which you could simulate for the most part except for the leg part which I imagine is why they say do a sumo deadlift high pull.
Shannon,
I forgot to add that I was laughing when I read about the deliveries of your home gym machines. As usual:
THE BEST MAN FOR THE JOB IS A WOMAN!
I originally thought (when buying my treadmill) about purchasing it from Canadian Tire (a large chain Walmart, that sells auto parts, household stuff, sports equipment, etc.). They had a nice sale at that time but I didn't like the look of the treadmill. What totally changed my mind was that they deliver the equipment (they charge you $45 for it) but ONLY TO THE DOOR. Then you are on your own. The dude will not move it even an inch across the threshold (so they are not liable). I figured I don't want to do business with a store with such measly service and then I purchased the TM from a fitness store. They charged more, I think it was a $100, but they delivered the thing to the spot I wanted to have it and set it up. I figured it was worth the $$.
You should have written a nice letter to Fedex or wherever the lady driver was from. She would have deserved the kudos.
Nelie - I was looking at the one from 1/24/2010 with the 500m row/thruster combo. Thanks for the sumo deadlift high pull info. Makes some of the comments about the sub make more sense. I'm going to check out that link with the exercises, too. ETA - I found this link for the SDHP, too. I've done this exercise before with dumbells instead of a barbell. So it is bad for the shoulders?
Alena - I did call DHL and compliment the driver. I might still write a letter, that is a good idea. Thanks! And yes, I wouldn't have wanted to buy from a place that only came to the door either. That extra to get it inside is worth it!
Last edited by Shannon in ATL; 01-28-2010 at 12:17 PM.
Shannon - The movement where you lift a weight close to your body up to your chest can be stressful to the rotator cuff I believe. Although I looked at that page and people are suggesting just doing a cardio exercise instead so running/biking would be better substitutes for rowing.
I forgot to update on P90x! Yesterday I did Yoga for my rest day and today was back/chest P90x! Tough workout and definite improvements. I was amusing myself this morning because on some of the 'pullups' which I use the bands to simulate, I was fighting to keep myself on the floor because I kept pulling myself up from the floor as I was kneeling. Doesn't it sounds funny that I wasn't doing actual pullups and I was simulating pullups but part of my body was being pulled up but it wasn't what I wanted?
Whew! Anyway, good sweaty workout this morning!! I noticed a definite improvement in the pushups as well as the pullups. Tomorrow is plyo!!
The sumo deadlift high pulls are done with so much momentum from your legs and hips that there is very little stress on your rotator cuffs. The prescribed weight for women is usually 55 pounds for them in a WOD. Because you are using your legs, hips, traps and momentum, it is far less stressful than a typical upright row which is a shoulder killer.
Alena- a few weeks ago I was rooting around in a desk drawer for something an found CANADIAN TIRE MONEY! Does it still exist? We left TO 27 years ago! Shows you how often I organize anything. That desk has moved at least 4 times.
I should have read rabbits post more carefully...she adapted her WOD from my CF. Yes, those nasty mule kicks were there on the board waiting for me. The impact when I land is too painful on my knees and back. I subbed handstands More fun, too.
My calves are cramping today from the 800 @&#*$^#!! jump ropes I did on Tuesday. I really have to learn the double unders. I can do about 3 then get all tangled up.
Food is good-yum, lots of tuna, salon, egg whites chicken and vegies. Fruit for a treat. Tomorrow I have to go into center city near lunch time and can't figure out what to do- I can't tote food to this meeting or risk dripping it on myself! May be a dreaded protein bar meal
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
Shannon, I didn't follow the link to read the comments, but if folks are saying this causes shoulder pain and/or injury, they're likely doing the exercise incorrectly and/or using too much weight. The bar's height and momentum comes from the powerful extension of the hip...the shrug just maximizes that, then the elbows go high to get out of the way of the bar, and the hands guide the bar to a point under the chin, but also stop the bar from knocking your teeth out, lol. I'm only partly kidding, because the guy in the vid you found is not kidding when he says it's a powerful, powerful movement, and that power comes from the hip extension throwing the bar upward, not from the arms or shoulders pulling on the bar...it's similar to a KB swing...throw it up there with the hip, the arms are just the steering and the brakes.
I've had some fun with my stay-home week, but it's also gotten old pretty quick. I'm about in cabin fever mode and ready to get back to the gym. Lucky for me, a client payment came in today, so I can throw some gas in the truck and hit the gym tomorrow, plus I'm working tomorrow, so that will be a relief, too. Yesterday I took a long walk with the dogs, which was good. Today I did CF "Michael", rx'd reps for the first time...on the swiss ball since I don't have a GHD at home...I was shooting for 37 minutes, got 38:45, so pretty close. Had some trouble with the back extensions on the swiss ball, as the ball wanted to roll, and my feet wouldn't stay hooked under the bed frame, that or my shoes would get pried off, lol. It's not perfect, but it worked well enough to get through the workout.
The purging is going pretty good. The boy's room is almost done, and I've gotten a lot done outside, some purging and a lot of general cleaning/tidying up.
ETA @ Mel: if you can do 3 in a row, you're primed to do them in a workout. Even 1 or 2 at a time, it's faster than doing all those singles! (plus, it helps to practice them while others are doing them that can do multiples...you can listen to the rhythm of the rope spin/jump, which helps me, at least!)
Today is a rest day for me...very full day ahead of me at work. We are going to shoot a catapult!!! its for a course in quality design, but it sure looks like fun to me. Otherwise I have to keep myself from worrying over work.
Mel, interesting suggestion about the handstand iso mule kicks. I thought the hip movement was a lot like throwing oneself into a handstand. It has been about 30 years since I attempted handstands & cartweels..might try a handstand in the weekend.
OK, I have a confession to make: I am falling apart and CrossFit is probably accelerating the process. My left knee and leg is so bad that I hand to bail on UNWEIGHTED lunges yesterday and can't squat correctly anymore. One of our crossfitters is a physiotherapist and says my bout of sciatica last spring threw my gait out of whack and now my left IT band is so tight, it's pulling my knee to pieces. Ditto my hip flexors.
I really don't want to lose the conditioning and shape that cross fit has enabled me to achieve, but I do want to walk, climb stairs and work out again without pain or further damage I'm in a huge quandary about what to do other than modify, modify , modfy and physio.
Going back to "typical" gym workouts seems stultifying and lonely. Continuing what I'm doing is a path of destruction.
I know what I would tell a client, but I want to be SUPERWOMAN!
I totally suck at updates but I have still been working out consistently (3-4x per week + walking each day). My workouts have been decent but I've had to modify almost everything and can't wait to get back into full lifting.
Mel~ Scary! Is that something that can be helped by a week or so break???
Mel - Ouch, that is confronting and scary! I recommend the book "muscle medicine", that has a lot of stuff about how the muscle-bone-soft tissue system works, AND tells what specialist is for what. Then, I would discuss the options with a medical professional in a relevant field. Is there someone that the physio person could recommend?
More fun, too.
I'm in a huge quandary about what to do other than modify, modify , modfy and physio.
