Aww thank you :D

Turns out I can't work out anyways, DH is too busy painting to take the baby for an hour, so I'm stuck with Sir Fuss-a-Lot.

Exercise- 90 minute walk w stroller & pup :)

So I just found a CF WOD app for my iPhone. Going to give it a try... it doesn't get the best reviews for readability. We'll see...

My plan for July though is to do Krista's 3 Day FB Intermediate workout the entire month of July. I'm off to a slow start - did the 1st day on Friday, but was whipped after the P'tree so didn't do day 2 yesterday as planned. If I get T Day 2/Th Day 3this week I can start the week over on Saturday and will be closer to track then.

Sacha - Sir Fuss-a-Lot. Funny. :)

Sacha- my empathy on sir-fuss-a-lot! My first was that way. I guess he's a bit young for using as a piece of squirmy exercise equipment! My son loved that, but he was probably 6 months -3 years when we did that. (Now he is 6'2" and weighs 180...I might be able to dead lift him if he went stiff as a boards, but not much else) :rofl:

Xfit was just plain hot. Whose dumb idea was a metcon when it was 102 degrees???

Mel

Assuming I have a car tonight, I was planning to go to CF at 6pm but may push it to 7pm and take my husbands car.

I went to see what the workout is for today and it is:
Buy-In:
Back Squat 3×5

WOD:
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Cash-Out:
3×3 Suicide Sprints (10m)


So yeah, we'll see how well that goes :)

Hey ladies! :wave:

Sacha, is there a CF gym near you? At our gym, parents just bring the little babies and leave them in the car seat out of the path of destruction <g>, if they will sleep or be happy, otherwise we take turns holding babies so the parent can do the workout. Nothing is better than post-workout baby holding for recovery, lol!

Back squats today, 5-5-5, with the first work set being at 80% of your 1RM, then progressively heavier if all goes well. I was going to do 125-130-135, then realized 135 was my 5RM, so put an extra five pounds on the last set, so new 5 rep max PR today. :carrot: Did some L-sits and strongman stones practice afterward. My abs are fried from yesterday's abmat-sit-up-palooza, and digging post holes the day before that, which involved a lot of chopping at tree roots with the posthole digger. :faint:

I did my first weighted back squats at 65 lbs (you count the bar right?) On my first set, the trainer spotted me and on one, I went down way too fast and almost tumbled over :) Quite a bit different than the squats I had done at home as I was going for depth. My depth still isn't full but it is getting better.

I did 14 rounds of Cindy with my pullups being pull downs and pushups on an incline. It took me over an hour afterwards to stop shaking. You should've seen me writing down the workout, my writing was totally shaky.

Oh and it was 103 degrees.

Nelie, I've definitely felt that way! Almost did tonight.

3X3 Overhead squats- my right arm just kept collapsing on anything over 65 pounds :( I know I've done more (but not much).

5 rounds:


10 kettlebell "long chain" snatches each arm- rx was 35pds. I could do it with my left, but something is WRONG with my right and it collapsed at the punch through, so I used a 26 for the WOD

10 push ups

It was a drippy, hard workout.

I'm craving fruit and more fruit.

Mel

Great job on the back squats, Nelie. I could probably go heavier than I do, but most days there's no one around to spot me. Need to figure out the squat cage...

Meanwhile I've hurt my left knee and shoulder blade (separately) so I'm have a couple of days of enforced rest. So annoying....

Pat,

We normally don't get spotters but since it was my first time with something heavier than a few pounds, he wanted to make sure I was ok. We actually learned how to bale out of a back squat because no one normally spots you especially with a heavy weight, you are on your own :) I have to say though that the technique for escaping a back squat makes me nervous. We tried it a few times last week but wow I know I'll be scared when I have to do it for real.

Today I'm starving and slight soreness basically everywhere :)

Bailing used to terrify me. At first, I wouldn't even drop a loaded bar between lifts. I actually had to PRACTICE throwing the bar down without cringing :lol:

The real problem with bailing, is then you have to pick it up again somehow- or find a helper :)

I did my usual elliptical intervals this morning before work and before looking at the XFit site. Today's WOD was 20 minutes of:
row 500 meters
run 400 meters
50 double unders

AMRAP for 20 minutes. Yuck. It was hot and sweaty.

I have to give a big apology to all of you for my negative attitude towards yoga for so many years. I'm finding I really enjoy my solitary sessions and it a great complement to the tightness that heavy lifting causes. Lesson learned: don't knock it until you really try it.

Mel

Very glad you're enjoying yoga, Mel. I find I'm doing more and more.

Okay, both knee and shoulder blade are officially better. I need to wander back to the gym.....

Go Pat Go!

I started doing yoga at home a few weeks ago but then promptly stopped. I definitely need to find a way to work it in my routine.

I looked at the WOD today and I'm filled with dread and excitement. Hang power cleans which I think may become the bane of my existence. I'm not too keen on the idea of throwing a barbell at my neck :) Also, my flexibility for the front squat is not great and when I do get into the right position, it takes me a few moments.

“D.T.”

5 Rounds for time:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Mel - I'm glad that you are enjoying your yoga! I really enjoy it.

Mmmmhmmm. :goodvibes: For me it provides more "balance" to my workouts. After banging around plates and involuntarily grunting my way through a lower body workout the yoga lets me get in touch with my more graceful side. Although I'm probably not looking very graceful as I go through my vinyasas. :lol3: Just let me pretend...:p

Pat: Glad your injuries are doing better. Unscheduled rests are a real drag. I"m finally getting some range of motion back in my knee. (Overhead squat gone bad) It's been four weeks and I"m thinking that I might be able to squat again in a week or two. Had me scared...I really don't have the time for an injury that requires and MRI and couch rest right now. Glad your doing better though. Did the shoulder injury keep you up at night?

Sacha: Sir Fuss Alot. That's a great name! Oh, and you'll have plenty of other nicknames as well. Welcome to Parenthood. And good luck with your house hunt.

Nelie: You really seem to be having a great experience with CrossFit. Man, you guys, I would LOVE to be able to practice bailing out of my backsquat. :devil: Okay. I would squint too the first few times.

I think I've sold my house. We are under contract and I have three weeks till we close. The hunt for a house in Fairfax is becoming intense. DH has been out almost every night this week with an average of five houses a night. I'm so over this. I wake up every day praying that today is the day we find our home but the market is so tight. We've lost three houses so far to other bids. Hanging in there though. Something will turn up. Something that has a garage, in a good school pyramid, and isn't backing up to a major road. I'm not asking for much here. :^: