Ahhhhhhh, one of the effects of the long commute is I have no computer time! That will be solved soon with a mobile card, but I'm going to be scarce for a week or so.

The job is going well...I like it so far and the train ride is actually nice for reading and listening to music ( and reading/posting on 3fc once I get that mobile card!).

Rabbit- Happy belated birthday :balloons: You still haven't caught up with me!

Xfit tonight would have been a fairly easy recovery workout if I'd paid attention to the number of reps of each exercise I was supposed to do! I made it a lot harder for the first 2 rounds!

Where is Cheryl???????

Off to get ready for bed- my "awake time" at home is pretty brief!

Mel

Hi all,

Slowly getting back into the groove: this morning I did 15 mins treadmill & 15 mins yoga.
I am still stiff & creaky in the joints, especially my neck & shoulders. might look into the foam rolling for that.

Furthermore I'm kind of recovering of a run in with DS, who accuses me of negatively influencing him and DD towards his father in the past year. Not nice. I think I can guess where this is coming from, but not nice notherless, and I feel that this eats away at my relationship with him. OTOH, if all goes as planned, he will be leaving home to go to university next august, so maybe this is part of the separation process. I certainly think he is ready to leave the house, especially if he radiates this attitude. Then again, I think I can also see this as some kind of compliment: apparently he thinks there has been undue influence. In a way that is a compliment. For me it was about the difficult task of providing him and DD with a stable home base, in the midst of burnout, depression, continuing job issues, and divorce. DS apparently never realised that it was not a given that his mother would be able to provide for him and DD. Still, it looks like a whitewashing job to me and I resent that.

Mel - get that card! The train ride will be much more fun if you can 3FC on the way. Pity that they do not provide a gym on the train.

And yes, where did Cheryl go to?

have a great day all,
rabbit

Good morning! Well, afternoon by now I guess...

Got in a short but effective workout last night - used the '3 Day Intermediate Full Body' workout from stumptuous.com, yesterday was my Day 1 Light Day. Feel pretty good, think I might have gone too light. When a workout lists light, medium & heavy days what does that mean exactly?

Mel - definitely get a wireless card! Glad you are enjoying the new job so far.

Pat - glad you got your workout in and had better weather! And, that DH is coming home! Will be totally worth the late night. :)

Rabbit - :hug: I know that you are in a tough situation. It sounds to me like you have done a great job providing for your kids in what was, and still is, a difficult situation. Do you think some of his resentment is coming from his age and feeling like he doesn't have the relationship he wants with his dad? You have mentioned before that dad is sometimes absent more often than present. Hang in there honey.

Yes, where is Cheryl?

__________________________________________________ ______________

Yesterday's workout, the light day of my 3 Day FB workout:
-1 min jumprope
-WH Belly Off warmup (10 y squat, 10 pushup, 10 'stickup', 10 per side mountain climber, 5 per side lunge, 10 'waiter bow', 5 per side spiderman crawl)
- squat 3x15x45
- power shrug 35x45
- shoulder press 1x15x45, 2x15x30
- calf raise 2x15x45
- ab crunch 2x15

Shannon, thanks. I don't know about DS. He is very much not communicating with me, and I cannot make out if it is because he is an almost 18 yr old boy or from other causes. I have of course *****ed about his dad, because imo his dad has repeatedly put DS and DD last on his list. I had not thought about the possibility that DS blames me for maybe not having the relation with his dad that he wants, but it is possible. I also think there is a lot of whitewashing going on from XH. I am trying very much to see positive sides here, and not let it get to me, but I do resent it of course.

Rabbit

:hug: Rabbit - 18 is such a hard age. You think you're an adult, but really you're still dependent on your parent(s). And more than males in general, teenaged males seem to have black and white thinking. I think once he is at University, your relationship will improve. And now that he's older, he can try to have more of a relationship with his dad by arranging it himself. He'll then see where your XH's priorities lie.

Shannon - that's a light workout?? :)

I'm taking a rest day today. 6 days working out is hard for me and leads to burnout. I'm not saying I'm doing less exercising, only that I'm moving my UB workout to Sat so I'll do it and cardio that day. TOmorrow will be LB. Sunday is another rest. So I may keep it this way. Starting with Sunday: Rest/LB/UB/Cardio/Rest/LB/UB+Cardio. Of course, flexibility is the key!

Yay, the :sunny: has come out - and of course, the cats think that means it's warm out. They are always disappointed to find the snow is still there.

Rabbit. :hug: :hug: You have done so very, very well over the last few years. Things will smooth out. It's just a phase. You still have two lovely children. I expect DS missed you when you were in America & Singapore & is lashing out a bit now. :hug: again.

Rabbit - I was going to say the same thing that Pat said about DS seeing XH's true priorities when he gets out of the house. Harder for XH to white wash when he can see more clearly. :hug: and good for you for making such a good house for your kids.

Pat - I erased day 4 of your current workout cycle somehow and can't find it in the thread. Would you be willing to post it again? Sounds like a good pattern to put UB & cardio together, too. 6 days in a week is hard.

Silver - feeling better?

I had a lovely swim, just 4 people in the entire pool, very groovy ....
Pilates tonight.


Pat,
I have done Zumba with 3 different instructors and lunges were never on the table. Various forms of squats (more like sumo squats), or perhaps I should say variations of squats perhaps, but never lunges. I cannot picture what a lunge has to do with Zumba?

Rabbit,
Good for you for getting into exercise routine again. It is so hard after a long break. I don't have kids so I cannot comment but I pretty sure it's just a phase as Birchie said. When I think of my teenage years (I think I had a major crisis when I was 16) and huge arguments and fights with my parents were happening on daily basis. Hang in there! It will get better.

Mel and Pat -
So can you tell me what made start with the CrossFit-mania? And Shannon too, actually. Do you go to a different gym for that? My gym does not have anything of that kind (as far as I know). You are putting me to shame that I am not following suit.:(

Alena

Shannon - I am lying on the chesterfield in front of the fire whilst SO & DB play Chinese chess. Not rushing anywhere & going to bed early, I think (20:20 here now). The question is: do I get up early to race to the gymn & back before SO goes to work (I'm i/c DB tomorrow) OR do I take it easy?

Thank you, Shannon. You stepped between me and a bowl of muesli. Most kind of you.

And of course I have to go to the gymn. Otherwise it's the beginning of that slippery, school holidays slope.

Weights at dawn, friends.

Here you go Shannon. This is actually Day 5, since they count the cardio day, so hmmm, maybe it's the actual day 4, so I'll post that too.

Upper Body 2, Day5
Perform a dynamic warm-up, choosing 3-5 upper body exercises 1-2 per exercise
(1a) Bent-over pronated barbell row 4 7 :40
(1b) Close-grip barbell bench press 4 7 :40
(2a) Dips 4 AMRAP :10
(2b) Seated cable row (close-neutral grip) 4 7 1:30
(3a) Barbell corner press 3 12/12 :10

Lower Body 2Day 4, Week 3
Sets Reps Rest
Perform a dynamic warm-up, choosing 3-5 lower body exercises 1-2 per exercise
(1) Barbell front squat (treat as a quasi warm-up) 3-4 4-6 1:00
(2a) Bodyweight jump squat into tuck 5 3 :15
(2b) Barbell back squat 5 6 :15
(2c) Lumberjack squat 5 12 3:00
(3a) Alternating back-forward lunge 3 5 :30
(3b) Alternating lateral squat 3 5 1:30

(3b) Barbell corner row 3 12/12 1:45

Pilates done.
Today, I have reached my goal of 1215 minutes of exercise in March. I came up with the total of taking all the days in March except for Sundays and multiplying by 45 (aka 45 minutes each day except for Sunday). It's nothing spectacular but I am proud of myself for sticking to my guns and going with it. Unfortunately, some of the exercises are not as taxing as I would like them to be (like Pilates) but that's because of the lower back & foot issues.

I will strive for more in April.

Alena

Cheryl was the one who started the CrossFit mania and I was in a lifting rut and thought it sounded fascinating. It's done in CrossFit affiliate "boxes"- minimal equipment: kettlebells, olympic bars and rubber "bumper" plates, pull up bars, medicine balls, and plywood boxes for jumps. Oh, and rowing machines.

You can find affiliates almost everywhere around the world:
www.crossfit.com

I'm hooked, and have to remember to take a rest day.

Tomorrow is a gruesome workout being done nationwide. It is a "hero" workout, to honor a fallen soldier. Unfortunately, on Fridays they don't have a 6:15 session and I get ON the train at 5:15. I may do it at home, but that is never the same experience.

Originally Posted by :
4th Annual MALTZ CHALLENGE will be held by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country. CrossFit Inspire is honored to provide the location for those of you who would like to participate in this memorial event.

This will be the Workout of the Day (WOD) and will be available to anyone who wishes to participate.

The WOD times for Friday, March 26 are: 6:00am, 8:30am, 9:30am,12:00pm and 5:15PM.

Master Sergeant Michael Maltz

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Pararescue Jumper), was killed in action in a helicopter crash along with five of his brother PJ’s while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD.

According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. With this in mind, the Maltz Challenge memorial event, a specifically challenging physical workout, was created by DEA Special Agents to honor MSGT Maltz and other men and women in our nation’s Armed Forces who have been killed in action.

You are challenged to complete the entire workout in the shortest amount of time possible for you:

* 400 meter run
* 50 pull ups (alternate form for women)
* 100 meter fireman's carry or 200 meter farmer's walk with 50 pound dumbbells (25 for women)
* 50 dips
* 100 push ups (50 for women)
* 50 knees to elbows
* 100 situps
* 400 meter run


The knees to elbows would have me there until midnight :p I will do a version of it after work at home.

Alena- Good for you for meeting your goal. So now you have a baseline and know what you can do and what to do differently or NOT do. At this point, I, and I suspect you as well, also have a goal of minimizing injuries so we can keep doing this. I'm gradually learning that doesn't mean I'm a wimp. Good job for meeting goals and having a plan B for working around an injury :)

Rabbit- 18 yr old boy/men are horrid for the most part. So is 19, but I see glimmers of a nice person every once in a while as my ds heads toward 20. I think SB may have hit on something that he may be lashing out at you because you were gone. You've done an amazing job at holding everything together and providing a wonderful home for your children.

Mel

Birch - glad I could get between you and the Meusli. :) Did you make it to the gym this morning?

Alena - I don't do any formal CF workouts, mostly piece mine together. I use the PN workouts from Pat, some I downloaded from Stumptuous, sometimes throw together exercises I've gotten from Mel or Cheryl's posts in the past. Cheryl started it for me, too. :high: on the exercise in March!

__________________________________________________ _______________
Yesterday's workout:
-1 min jumprope
-WH Belly Off warmup (10 y squat, 10 pushup, 10 'stickup', 10 per side mountain climber, 5 per side lunge, 10 'waiter bow', 5 per side spiderman crawl)
-25 mins kickboxing
-30 mins elliptical, somewhat HIIT-ish

Thanks, Shannon. Yes, I was there. It was harder at 0630 than 0830! For one thing, I had no breakfast or coffee inside me. I met my sometime trainer who told me I didn't want to be relying on caffeine (!) Will consider cutting back as part of training myself to be more alert at that time.

Good info about your good work, Alena! You did it and didn't let things slide. That's good.

Rest day tomorrow. Except I'm working so that won't be restful.