The Darling Buds of MAY
 

I know, I am consistently MIA but I happened to log in and noticed that May thread has not been started yet ..... The title is from a favourite book of my - men, those people did eat! Alright, I am going to have some Greek yogurt with strawberries and blueberries and then I am going grocery shopping for OP foods.

Alena

MMMMMMmmmm... Greek yogurt and strawberry (or blueberries or any other fresh fruit) is my regular 10 am meal. AFTER 10 am, I go Paleo.

So, after 7 weeks of absurd workouts which have left me less fit than I started out, I just squeaked into the top 20 in my age class and have qualified to go to the Crossfit Games. Much to my surprise, because my initial goal was just to be able to workout on Wednesday night, when the workout was only open to people who were competing!

Happy May! We are having our semi-annual pollen fest here in Southeastern PA :p

Mel

:woohoo: Mel! Off to the Crossfit competitions! Good luck to you.

Thanks for starting us up this month, Alena. Don't forget to vote today!!

The big tap performance was Saturday, and all went well. But, take my advice, if you're invited to tap dance on a cement stage, say NO.

We are having storm after storm; the most recent one lasting almost all night long. The dog was so scared that she kept us awake much of the night. :yawn: We need the rain, but.....

Does anyone have anything to say about front squat versus back squat. My first trainer had me do back squats, this one prefers front squats, saying they are easier on the back. I've been doing them with a 45 # bar, and am moving the weight up today.

Yes! Thanks Alena. And great to see you!

Mel: Way to go Girlfriend! I"m not surprised but taken into account your schedule this is an accomplishment! Interesting to note though that the workouts left you less fit than when you began. That's got to be a frustrating trade off. So let us know when you compete.

Tejas: This is a pretty good article explaining some of the differences.

http://stronglifts.com/front-squats-vs-back-squats/

Off to hit my own workout this morning. Rough night sleeping...overslept sending everyone else in the house into a tailspin. (DS1 is a rockstar and didn't miss a step) Here's to a better rest of the day. :coffee:

Thanks for the link, Lydia. I just read it. It says essentially what my trainer said.

We moved the weight from 45 to 65 pounds and that was too much. We went back down 10 pounds and I could do that more easily. However, I did tend to use my knees too much and had to be reminded more than once to stick my butt OUT! :lol: I guess the added weight threw me off a bit because my form did suffer.

i find front squats to be much more difficult than back squats-- i cant lift nearly as much front squatting, and the form just feels....ackward...... even MORE challenging though is OVERHEAD squats..... those REALLY work your entire core as well-- starting to love them, though i cant squat very much compared to my back squat (which im kinda starting to not like anymore)

I'm not doing overhead squats, but am doing reverse lunges with a 25 pound bar held overhead. I did 45 but, again, my form really suffered. But, I'm going to try 35 this week.

Overhead squats trump me every time. Last year I put them into my program for a few months. I was able to squat a 35 pound bar and my goal was just to be able to OH squat the 45 pound free bar. I think I got two reps in and was cooked.

I've since decided that doing OH squats with a lighter 15 to 18 lb body bar is enough for me. I'm mostly interested in the form because recruits so much full body strength. But to keep that bar in te right spot with arms fully extended and locked for more than one rep...I'm satisfied with just going light and being able to complete the move.

Funny thing---my trainer said that this program had a lot of weight in it. Really!? Two sets of 9 reverse lunges holding 25 pounds over my head. In the same program as 2 sets of 9 front squats with 45 pounds plus. And that's just 2 exercises of 7. I think he's calling my bluff. He's a stickler for form so I imagine I'm doing them correctly. I don't think I'll ask him about OH squats. :rofl:

If he starts to require you to do shoulder dislocates during your warm ups be afraid....very afraid...

OK, that sounds like good advice, Lydia. But, if I do them, I'll do them with good form :yes:

My shoulder has been bothering me but I did some shoulder things last night and I feel ok today.

In sad news, I am quitting Crossfit :( I'm hacking and slashing our budget to bits. I need to save a mass amount of money in the next couple years so we are going to have a tight budget for the next 5 years. It'll be ok, I guess this is where I see if my goals (going back to school) can overcome my desires (live on a somewhat loose budget)

What is Cross fit exactly? I tried to google it and we seem to have a cross fit gym a few blocks from where I live - their website didn't explain in detail what Cross fit is. It said group classes based on weights and body weight exercises with nutritional couseling offered.

Any more input Nellie?

Nelie, good luck. I'm one who believes that a sacrifice for education always pays off. You'll keep up your exercise in some form or fashion, surely.

The main site is here
http://www.crossfit.com/

Basically, they are varied workouts using your body weight and weights (barbells and kettle bells). The workouts are also timed. I love the workouts, the people, etc.

Tejas, I will continue to workout at home :)

nelie, I'm sorry you have to leave Xfit :( It's the bast feel good drug I know! Best wishes for balancing the budget and achieving long term goals!

I am at the point where I re-arrange my life around Crossfit- I've decided that I will go to the games, if only because I'd disappoint too many people who are very invested in seeing me go, and I'd probably kick myself for not going now that I have the chance.

Wildflower- read this: What is Crossfit for an explanation.

Rhonda- form is everything! even for should pass throughs, as I prefer to call them :)

Mel

Nelie and Mel, thanks for the Crossfit info. Sounds pretty cool, I might have to look into it when I am done with school for the year and have some more free time. :)

I'm still chuggin along with NRFWL4W. Finished the first 4 parts of workouts A and B for Stage 1 (so the first 8 workouts). Moving on to part 5 tomorrow, which I think increases to 3 sets of reps. It's going well and I love it. :)

Saw a definate increase in shoulder strength while I was doing sirsansana (headstand) last night in yoga class, pretty cool. I'm one of the only people in the class who does her headstand against a wall and after 3+ years of doing headstand regularly, I'd like to be able to move to the middle of the room! I can balance fine without the wall when i've tried at home, it's just that in class we have to hold it really long and I don't quite have the strength / confidence to go for this in class. Soooooon!

Nelie, sorry to hear that you have to give up cross-fit for financial reasons. I gave it up for joint injuries and am quite happy with my progress under my new routine, but I understand the attraction ... and the disappointment of having to give up something you want, even if it's for something else you want. We'll have to cross-fit vicariously through Mel, Cheryl, and the other cross-fitters on the board!

I'm also still chugging along. I'm slowly rebuilding strength after kind of a disastrous spring in terms of work-interfering-with-exercise. Good news is that my weight is exactly on target -- 140. I benched 145 for a couple of reps yesterday, which is down from my PR but I figure any bench +/- 5 pounds of BW is a Good Thing.

Now, if only my squat numbers would bounce back, too...

//b. strong,
Kim

OK, Kim, I think I'll lose 100 pounds, then think about pressing that :lol:

I looked at my record book of exactly one year ago. I was doing dead lifts with the 45 pound bar. I did 3 sets of 10 reps. Today I did 10 reps at 132, followed by 6 reps at 162. Progress!

Nelie: Best of luck with your education plans. It is a trade off but it doesn't have to be permanent. Just keep looking at the bigger picture and how you want it to be.

Finally able to return to back squatting. It's been hit/miss for me too Kim, crazy life stuff and injuries get in the way. But at least I can still get back in there and begin again. Off to tackle stuff growing in the front yard. Have a great weekend everyone!

Nelie - sorry that you have to drop the CF sweetie.

Nelie, sorry to hear about having to drop CF. Do they have a cleaning crew, or do the owners do that themselves? Maybe they'd let you trade once weekly cleaning for training, like I do? Gives them more free time, costs them nothing, and it's just a few hours a week for you. Might be worth a try. :hug:

:wave: to everybody! I've been awol for longer than I thought. Just finished reading and catching up.

Mel, congrats on making it to the Games...woot! One of our gals made it, too, so you'll see her there. Lisa L from Rainier CF, she got 12th, I think, though I'm not sure which masters division she's in...the youngest group, I think. She's sweet as they come, and badass like you, of course. Hope you all have a great time competing in CA! I'd love to go watch this year, but doubt it will be in the budget. I'll be watching online, though, and cheering for you all the way!

As for me, I'm on day 17 of my clean eating plan. Down almost 10 lbs, waist is down almost 3 inches with the water weight bloat gone. Feeling much better. 4 weeks to go till my ultramarathon attempt...eep! I'm excited, scared, all that, of course. Feel like I'm as ready as I can be, feel confident of finishing as long as nothing goes horribly wrong with my electrolytes/stomach/hydration that day, so mostly worried that I'll be embarrassingly slow. Hopefully, when the day comes, I'll remember to just go out and have fun, and all the nerves and worry about being slow will go away!

Good work on the eating plan, Cheryl. I have been eating more carefully and consciously this week. I cleared out all the tempting stuff and I just ask myself "is this good for me; part of the overall goal?" about everything I eat. It's having a good effect.

Just four weeks before the big event; it's wonderful that you feel ready :woohoo:

I hope you're all having a great Mothering Day for all the nurturing things that you do!

Cheryl - don't worry about being horribly slow. The only one you are really competing with is you, so just do your best. :)

Cheryl: Slow or not, your accomplishing way more in your endurance training abilities than most people would even consider attempting. :hug: Good luck within these next few weeks. I also want to say nice job in your diet these past few weeks.

I officially have one week in. I'm only down two pounds but I'll take it. Seriously for me it's not so much the scale number as I have mentioned before...I'm just not feeling the definition I want. No worries though, I feel like I've gotten my second wind compared to this fall/winter so I have the focus to make it work.

The trainer and I modified my program again today because he is still concerned about overtraining. That's all right with me because this week DH and I are at his DD's taking care of her three young ones (5, 3 and 1) while she and her husband have a vacation from it all. I'll appreciate a lighter program.

Mostly we just took some weight load down a bit and reduced the number of reps on some exercises. It's clear that side and reverse lunges, weighted at 25 pounds and 35 pounds, respectively, are my most challenging. I also have a pulling pain in my right groin while lunging that makes me want to back off a bit. But, all is well really. I'm enjoying it.

I'm on about day 10 of seriously watching what I eat. I'm not weighing or measuring, just looking at how clothes fit.

Hi Everyone!!!

Still going along with NROWL4W. Will be finishing Stage 1 in 2 weeks.

I'm starting to have pain in my knees though. :( I'm not one to ever have knee pain, so it's a bit disconcerting. It's mainly during the squat and lunges.

Can anyone share a reputable link on how to do a proper lunge? I've googled, but they seem to vary from video to video. I think from years of doing lunges in yoga, I am doing them way too wide, and also, should your bent knee be in line with your ankle or just not past your toes? I am feeling the most pain in "trailing leg" is this the one i am meant to be working in a lunge?

Sorry for all the questions!!!

Where is the knee pain? Is it in the joint, or in the muscle/ligaments above your knees, or??? When does it begin, and how long does it last? Does it interfere with function?

I do a lot of squats and lunges, with weights. My knees never hurt while doing them (I do a LOT of warm up) but within 24 hours the area above the knee cap is sore and lasts for at least another 12 hours. The orthopedist told me that as long as function is not impeded, and the pain is not right in the joint, don't worry about it. I definitely "feel it" going up and down stairs, but it does not last.

Thanks Tejas! the pain is above my knee cap - almost feels like a "ripping" or stretching feeling. I feel it on the leg that's behind (if that makes sense), not on the one actually in the lunge position. I'm not sure if it interferes with the function...maybe..but I might be trying to go down to low with that leg??

Wildflower: I guess I should have been more clear about "function." The orthopedist said "If you can't walk across a room, or go up and down stairs then you have a problem." Next he said that it's quite normal to feel something while doing lunges and squats but not to stress about it unless it really prevented me from doing daily tasks.

I'll search for some videos if someone else doesn't post something soon.

Wildflower: Forward and walking lunges cause me knee pain once in a while too. I have found that I am able to do a backward lunge with less pain than a forward lunge. Have you tried these and does it also hurt the trailing leg? It may also be that you are too far out in your forward lunge. (I"m thinking yoga here and I know that when I'm in a class and they say forward lunge I'm a lot further out than I would in a strength training session)

Another option while you are working on leg strength (protection for the knees while in the forward lunge) is to work on step ups. It may be that you will be able to strengthen and further prepare for forward lunges by first focusing upon step ups (on a bench) as well as split squats.

I like this vid for the alternating forward lunge because he cues you with the idea of lowering like an "elevator" not an "escalator" Totally makes sense to me anyway:

http://www.youtube.com/watch?v=dJ95qwNaD78

Good luck!

Thanks guys!!

So, I think that my problem IS that I am going to wide. But one more question, when I am doing lunges, all the weight is on my back leg (the one I don't step forward). I hold all my weight on that leg and that's why it hurts. This is incorrect, right - should my front leg be doing all the work?

Wildflower: I am definitely not the expert on this, but surely you need to distribute the weight on both legs. That would help you with the "elevator" aspect of the lunge also.

My trainer pointed out this week that I am going a lot further out on the left side while doing side lunges. I'm "protecting" the right groin area when I stretch out on the right side. The solution is not to stretch out on the right side, and perhaps get injured, but to shorten up on the left side.

Hey ladies,

Late night tonight (morning, whatever), since a bunch of us from the gym went out for an adults only bowling night. I skipped the bowling and just went for the beer and company. It was fun, except for then sitting there watching bowling two hours longer than I wanted to, waiting to sober up so I could drive home. :stars:

Did OH Press (aka strict shoulder press) 1RM today, and finally, finally got past 85#, which I'd been stuck at since before my biceps tendons took a dive (last year? the year before?). 90# today, for a PR, woot! Tried for 95 twice, but it just wasn't going up today. :^:

Gotta run long tomorrow (er..today...later, much later, lol), then that's my last long run...it's taper time for the 50 miler (less than 2 weeks to go!), then no more distance running for me till after the strongman contest in August. I'm actually looking forward to the break. I love running long and slow, up to a point, and I think I'll love the ultra, even though it will be a long day for me (just call me Flash...not!), but trying to carve out time for 4 or 6 hour runs week after week puts a crimp in actually trying to have a life outside of running and work!

Monday I'm heading to the gym. It's my usual strongman practice and sprint intervals day, so I think I'll ask my trainer if I can make up this strongman/sprint workout that I missed:
Run 600/400/200 meters
21/15/9 Stone to shoulder 135/100
21/15/9 Log Press 140/90
21/15/9 Fat Bar (axle) Deadlift 225/185
3/2/1 Rope Climb

That's a little longer than I want, though, for a Monday, so I think I'll cut the runs down to 400/300/200 and the lift reps down to 15/12/9, maybe just 1 rope per round...hopefully that will put me closer to the 20-25 minute mark. Still should lay me out, though. :faint:

Cheryl: Thanks for the update in your runs. I knew the time was getting close. Can't wait to hear about this experience.

Great job with your OH Presses. I do recall you were having some problems with the bicep and it causing issues with overhead movement. Finally some healing. I think that is the best news...(the increased weight is good too). Taking time to heal those types of injuries while everyone one moves forward is really tough.

Yes, Lydia, it took forEVER to heal...I was so sick of having to do front squats and cleans, lol, but it's been feeling good for a while, and it's good to finally see some signs that I can get stronger without trashing it. I'm still very careful about what I do and how I do it, with both shoulders/arms, so as not to go down that road again!

And, I was so proud of being able to do the OH press at 45 pounds :rolleyes:
Oh well!

I hope the running went well for you!

Wow - I just got up to an OH press with an empty barbell myself, and found the 45lbs exciting. :)

I have been running at our new restaurant lately, so haven't been as consistent with exercise. I ended up taking about a week off, which was pretty needed, and am just now getting back into the habit. I'm thinking about a Stronglifts 5x5 program to give myself some more structure.

Hope the run goes well Cheryl!

Cheryl, can you do the 135 stone???? I can barely do the 75 pounder. I just can't get the technique correct and just about give myself a mastectomy. I've been banned from it until the Games are over.

Sorry to be MIA- I have no life outside the gym and work either. I'm in the middle of a "go lighter with perfect form" training period and attempting to really master kipping pull ups and the dreaded double unders. I'm seeing hope with the pull ups; I can do about 5 nice ones before I come of the bar, but the dubs are another story :p:p:p:p:p

See ya!

Today I saw the doctor again about my right knee because it is still hurting. He said to back off on the number of squats and the weight I'm using with them. He says the issue with my right knee is a repetitive strain injury and that I need to pamper the knee a bit.

He said to do more lunges and fewer squats. WHAT!? Fewer, lighter squats? :tantrum:

I did a little on-line searching to see what else to do. I'm thinking I'll stick with the squats, but using lighter weights, and see what happens.

I'm meeting with a nutritionist/dietician today to see what I can do about reducing body fat. She is very supportive of the strength training and seems to know what she's talking about. I hope so.