idahobob
Trail Wise!
many are cold, but few are frozen
Posts: 198
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Post by idahobob on Jan 13, 2016 10:19:04 GMT -8
Every weekday: commute by bike to work, which results in heart rate in the training zone for 25 minutes per day. Not much but its a little bit of aerobic every day.
Twice a week: Body Flow class, which is 1/3 Tai Chi, 1/3 yoga, and 1/3 pilates. I need to work on flexibility and balance, and these classes help.
2 or 3 times a week: (after Body Flow class) lift weights, 30 minutes on treadmill at pulse rate of 140 per minute
as Spring develops I'll add a 40 mile bike ride once a week, and I'll starting walking to work instead of cycling. An occasional 60 mile bike ride.
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Post by wondermonkey on Jan 14, 2016 8:19:02 GMT -8
Wed JANUARY 13, 2016 01/13/2016
On Monday night my calf felt overly strained. I was fighting a bit of a strain anyway but like an idiot I had to do skip ropes. Why? Not sure. I consulted with the coaches at CF and they advised me to scale the workout accordingly.
I warmed up on my own doing some stretches and roller. I felt good enough to do certain things and others I avoided. As the coach led warmups progressed I noticed I felt energetic in contrast to yesterday.
Below is the workout.
Weightlifting Metcon (AMRAP - Reps) 5-Deadlifts @ 70% 3-Dips (Add weight if possible) *Alt OTM for 10 Minutes Metcon Metcon (AMRAP - Rounds and Reps) 5-Deadlifts 7-Hang power cleans 15-Hollow rocks AMRAP 11 Minutes
WOD 01/32/016 - Weightlifting The weightlifting was partner based so we agreed upon a weight we both felt comfortable with. I know I could have gone heavier but it's not the point right now. I'm still getting corrected plenty on my form so I don't want the weight to affect that. In a few weeks I'll establish a true max and work off that. For now we went with 135 lbs. We both did push-ups instead of dips though I could have done those off the box. I'm still feeling my way through so next time we do anything close to this workout I'll go off the box.
WOD 01/32/016 - Metcon Metcon felt great! Grueling with the Hollow rocks but for the first time I picked up the pace and didn't overly think about form. For the deadlifts we were asked to go very light as we would be going from them to power cleans and again form is king. I put 10's on each side as recommended for a total of 65 lbs. At the end of the workout I knew I could have gone heavier but I'll wait for approval from the coach.
At the end of the workout I felt as if I had actually done a full workout. It was scaled and I went lighter than I could physically handled but I didn't need babied in the movements (much) and I picked up the pace. I know not every workout will be like that for a while but I hope they are more and more frequent.
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rebeccad
Trail Wise!
Writing like a maniac
Posts: 12,666
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Post by rebeccad on Jan 14, 2016 12:03:43 GMT -8
I punted yesterday. Was supposed to go to the gym after work, but for some reason I was beat. My legs protested the ride home with groceries in the a.m., but that's normal. When I was barely able to muster the energy to walk a half mile home after work, I decided I needed a break. Maybe I've pushed too hard as I come back from a couple of weeks off, or mostly off, recovering from the sprain. I'll get to the gym today to do weights, even if I don't do anything more.
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Post by rwtb123 on Jan 14, 2016 13:16:36 GMT -8
More like a slight delay of game penalty My only specific goals are to train each body part at least once per week and maintain my aerobic fitness.How I do it can vary week to week.
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Post by wondermonkey on Jan 14, 2016 17:06:41 GMT -8
Thur JANUARY 13, 2016 01/14/2016
Since my calf is not progressing I decided to get a deep tissue massage using whom the CrossFit suggested. She worked me over and let me know how dangerously tight my one calf is from the insertion point in the back of the knee all the way to my foot. Alrighty. She said I could probably do deadlifts, cleans, etc. but no movements like front-squats, box jumps, or skip ropes. With that in mind I'm just going to avoid CrossFit until Monday. Instead I'll go to my normal gym and do a higher paced workout to support chins.
I've made three more appointments with her for next week and that will let me know if it is progressing or not. If it isn't I'll just shut down leg movements until it's ready. No need to risk a tear or anything worse than what it is now. I'll lose some conditioning but I'll try to find a way around it. Maybe I'll go swim or something.
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Post by rwtb123 on Jan 14, 2016 17:32:05 GMT -8
Today, I did back with cable work for arms and shoulders.I did dead lifts with super and giant sets of cable pulls from low and high pulleys while sitting on a bench .I have progressed to heavier weight with the low pulls which I really like now because it is a new move for me.I mixed in the arm/shoulder work with all this.I also did flat bench crunches with my head extended off the end with a 33lb plate on my forehead then after extending down as far as I can go crunching my knees and head up towards each other.
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rebeccad
Trail Wise!
Writing like a maniac
Posts: 12,666
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Post by rebeccad on Jan 15, 2016 8:03:33 GMT -8
Wondermonkey, good plan. I've torn my calf muscle before, and it takes forever to heal. Swimming is good. Running issues is how I got into swimming. I do it now twice a week, a mile each time when I'm in shape for it (if I miss a week or more I have to reduce the distance and work back up). 2X/week is the bare minimum to keep it up, even though I'm fit. Biking and running don't entirely transfer.
An interesting note: I read once, somewhere, that swimming can help with adjusting to altitude (you do get used to exertion with limited oxygen). I have no proof of that, but I can say that altitude helps with swimming. After coming back down from my high-altitude trips (esp. when we were a month in Peru), my lungs were ready to swim forever.
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Post by rwtb123 on Jan 15, 2016 14:28:04 GMT -8
Since my calf is not progressing They've injured you already? I'm going out for a walk in the light rain and from there who knows...
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Post by rwtb123 on Jan 15, 2016 22:32:33 GMT -8
Now I remember why I never post what I am going to do rather what I have done otherwise it never gets done.I didn't do the walk as I probably should have just headed out rather than post on the internet if I actually wanted to get it done.
I did a pretty good chest workout last night with flat and decline bench though...
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Jan 16, 2016 10:43:24 GMT -8
For the Week of 10 Jan. I did a 1 hour Versa Climber set , a 3 mile indoor track run, a 1.5+ hour cablecross work out with a .1 mile run between each exercise set, and a 400 IM. The Collage kids, I been informally coaching, had much to say about my swim speed on the IM but I made sure that they had nothing to comment on about my strokes.
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Post by wondermonkey on Jan 16, 2016 14:24:49 GMT -8
They've injured you already? I did it stretching, of all things. I'm enjoying the activities of crossfit, at least in the Bravo group. The other group gets into the competition movements which right now I have no interest in.
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Post by rwtb123 on Jan 16, 2016 20:34:35 GMT -8
I did it stretching, of all things. Not surprising really,as stretch position is where you are weakest mechanically and prone to pull or tweak something particularly if trying to use too much weight with poor form.Even unweighted, stretching should not be done as a warmup but only after warmed up and gradually.
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Post by rwtb123 on Jan 17, 2016 3:29:47 GMT -8
I did upper pecs/biceps/front delts this morning.One-arm cable incline bench flies,standing barbell curls,standing barbell press,alternating dumbbell curls(using bumper plates in place of dumbbells),and weighted flat bench crunches.I got a good pump from the bumper plate curls as I don't usually do that exercise so it was a muscle shocker...
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johnb
Trail Wise!
Never stop learning...
Posts: 24
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Post by johnb on Jan 17, 2016 19:23:05 GMT -8
I've read through all the pages of the 2016 thread and I must applaud all of you for finding time to exercise with such frequency! I'm finding myself struggling to find the time to get in more than 30 min to 1 hour of time per day (typically as soon as I get home from work). However, my primary issue seems to be diet more than exercise (I feel like I am hungry all the time and frequently eat way too much).
However, all of your posts make me want to jump in and start logging what I do for exercise each day!
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Post by rwtb123 on Jan 17, 2016 19:47:11 GMT -8
Go ahead and post away and feel free to discuss nutritional issues as well.I think wondermonkey is the diet motivational guru but I will say in my experience I find if I focus on nutrient dense foods I can eat smaller meals that satisfy my appetite and eliminate the constant cravings from too many empty calories that just don't satisfy nutritional needs.
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