sarbar
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Post by sarbar on Jan 23, 2016 8:01:09 GMT -8
I walked 16,000 steps or so yesterday, which was 7 3/4 miles, most of which involved pushing the youngest, as he has Fridays off. Did my pushups and squats. Called it a day. Woke up this morning, already did my pushups and squats. Walking will be less than fun today - it's a very rainy day.
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Deleted
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Post by Deleted on Jan 23, 2016 10:50:29 GMT -8
For the week of 17 Jan. 2016, I did a one hour session on the Versa Climber, a 3 mile indoor track run, a 1.5+ hour cable cross workout with a .1 mile run between exercise sets, a .5 mile run, a 200 IM and a 1.5hr Land Mine work out.
I use shoes that have the locks instead of a tie. I been, for several months, noticing a soreness in both feet that I was not able to trace down. I, finally, figured out ,a few weeks ago,, that when I was using the Versa Climber, which has straps that go over the feet, the locks were under the Versa foot straps. I untucked the locks, letting them stay outside the Versa foot straps. A very nice difference, no foot pain and greatly reduced leg fatigue.
I been sticking with eating meat with diner only and still working with reintroducing high FOD Maps food into my wife's diet.
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Post by rwtb123 on Jan 24, 2016 4:14:40 GMT -8
I trained chest/shoulders/biceps early this morning.I focused on the bench press pyramiding up heavy,but backing off a plate or two before pyramiding up even heavier.I did barbell presses and curls for only moderate weight afterwards along with cable work for side and rear delts and alternating bumper curls for biceps along with a few concentration and cable curls.
ETA: I walked 6 miles this evening in 50 degree temps(cold for here but not so much that I couldn't still wear flipflops).
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rebeccad
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Post by rebeccad on Jan 24, 2016 22:10:00 GMT -8
Friday I managed a full mile swim (with bike ride to the gym), so that's back to normal. Yesterday I tacked a 1 mile run onto my weight workout. I could feel the ankle, mostly a sense of tightness in the achilles, but it seems to be okay, and there was no fallout today.
Today the sun came out and I rode 21.3 miles up through the Presidio, gawping at the Golden Gate bridge along the way.
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zeke
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Post by zeke on Jan 25, 2016 5:36:14 GMT -8
I am still climbing 100 flights of stairs 3 x a week and I got in 2 bike rides of 50 miles. My daily planking is stuck on 3 minutes.
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walkswithblackflies
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Post by walkswithblackflies on Jan 25, 2016 6:22:01 GMT -8
M: Nada Tu: Shovel snow, 4 mile XC ski in tough conditions (see my post above) W: Shovel snow, Run 5.5 miles on treadmill, Shovel Snow Th: Shovel snow, Recoup from prior two days, legs and calves tired F: Nada... feeling a bit under the weather Sa: Downhill ski all day Su: Chores, chores, chores. Light housework ALL DAY LONG. yuck.
Since Friday I've been battling a cold or throat infection. Really minor, but trying not to overdo anything. That said, I'm disappointed in myself that I didn't get out on Friday for at least a couple mile walk or run, and yesterday for not XC skiing at some point during the day. I'm now 17 miles off-goal.
Calves have been a bit "twitchy" the past couple of days. Not sure why.
My (10-year-old) daughter and I have been continuing our 30-day plank challenge. I'm now up to 3:30, and she at 1:45 (her New Year's Resolution was 2-minutes by the end of the school year). Yesterday's plank was VERY painful. The challenge goes up to 5 minutes, but I might have hit my limit.
My push-up challenge is going fine. It isn't nearly as difficult as my plank challenge (abs were a weak point, upper body strength wasn't). I think I'll continue the push-up challenge into next month, and find a plank series to maintain or improve at a slower pace.
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mk
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Post by mk on Jan 25, 2016 10:05:44 GMT -8
I walked 6 miles this evening in 50 degree temps(cold for here but not so much that I couldn't still wear flipflops). 6 miles in flipflops? Ouch! My feet are just too old to do that anymore :( I'm back to yoga after taking a break for shoulder rehab. I'm taking it slow to test my shoulders out. It's more challenging than I remember ...
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Post by wondermonkey on Jan 25, 2016 17:58:32 GMT -8
Week 4 brings an air of urgency for me. I've been doing CF for three weeks and I want to progress a bit faster. In order to do that I'm going to go backwards a bit. On Tuesday I'm meeting with one of their coaches to work on catching deeper into a squat, something I've been avoiding a bit for the sake of using heavier weight. When I start catching deeper into the squat the unfamiliar movement will cause me to significantly lower the weight on the bar. In time as the movement becomes more natural I'll adjust and the weight can start to trickle back up.
My legs are weak. That means I need to address it and stop working around the issue. The time to do it is now, not later.
MONDAY, JANUARY 25, 2016
I went backpacking this past weekend. That means I babied my calf by not doing a workout on Friday. This also means I didn't do CF for four days straight. I'm sure my hiking helped but it's not the same. I could certainly feel a bit of lost conditioning. The coach again recommended that I not push my calf so no double unders or jump squats. Instead I did air squats. I did MANY air squats as substitutes and it really worked the conditioning, something I am really lacking in. It worked to the conditioning to the point where I got a nearby bucket and made it a bit more nearby.
Skill: Metcon (AMRAP - Rounds and Reps) 20-Doubles 10-Strict DB press 6 Rounds for quality Metcon Metcon (AMRAP - Rounds and Reps) 10-Renegade rows 20-Jump squats AMRAP 9 Minutes
As you can see above the Skill included 20 Doubles. In Bravo we scaled to 10 Doubles which I subbed in 10 Air Squats.
For the Metcon I did 20 Air Squats instead of the Jump Squats.
I am starting to so my squats a bit quicker. The movement is becoming a bit more natural so I sped things up. I'll keep working on that and see how fast I can safely go while keeping good form. I see a few people going VERY quickly but I'm worried about the bounce at the bottom. If they are controlling that and not actually bouncing then I'm all for it. If they are bouncing for the sake of faster reps then I'm not good with it. I'll push my pace and see where I land over time.
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Deleted
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Post by Deleted on Jan 25, 2016 18:49:53 GMT -8
Week 4 brings an air of urgency for me. I've been doing CF for three weeks and I want to progress a bit faster. wondermonkeyOnly 3 weeks. A few years ago my wife started going to the local Crossfit. She, initially, went every day for a month then setteled out to 2X a week. She did not start to make progress until about 3 months into Crossfit. She is going on to 3 years of Crossfit at 2X a week, with gym, and run sessions. I saw how my wife had to work up to doing better at the Crossfit exercises. Perhaps giving yourself more time would be a better option?
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Post by wondermonkey on Jan 25, 2016 18:54:30 GMT -8
Perhaps giving yourself more time would be a better option? Time is a factor for sure, and the most important one behind consistency and effort. The biggest point I poorly tried to make was that to go forward I'm going to have to go backwards a bit and focus on form. Then the progress will trickle forward. I don't care if I can clean 300 lbs or not. What I DO care about is doing things right. I have no reason to not work on catching deeper so I should just suck it up and get it done. Not all at once of course but work on it. Catching things deeper will allow my legs to progress quicker, or as quick as they should, whatever that is. That in turn will help my biking and hiking.
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Post by rwtb123 on Jan 25, 2016 22:35:19 GMT -8
On Tuesday I'm meeting with one of their coaches to work on catching deeper into a squat, something I've been avoiding a bit for the sake of using heavier weight. If you mean squatting deeper that is definitely the right move but I wouldn't consider it going backwards.Light or even unweighted full squats will be more beneficial than heavier partial reps except perhaps just to get you use to heavier weight in preparation for full squats.I guess the group environment provides a motivational factor as well as a competitive factor.Just make sure the competitive factor doesn't lead to ego lifting(heavy weight for partial reps with poor form)or you will actually be taking a step back not forward...
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Post by rwtb123 on Jan 25, 2016 22:42:35 GMT -8
6 miles in flipflops? Ouch! My feet are just too old to do that anymore I guess that is where the barefoot squats and deadlifts help out.I actually hike barefoot as well,except for rough trails or sidewalks in which case I need at least minimal cushioning more for my knees than feet. I did a 5 mile walk last night and plan a workout early this morning. ETA: My workout this morning was shoulders/arms with light to moderate legs as a warm up.So I started with bench leg extensions/curls to warm up my legs then moved on to standing barbell presses for delts.I mixed the presses with the leg work then cable work for arms/shoulders.Then I hit triceps hard along with chest with close-grip benches still mixing in the cable work.Removing the plates afterwards I did some front raises then french presses with the 33's as I put them back on the tree(I don't like to just carry the weights). Then on a whim, I did some standing/leaning bicep curls off the back of a preacher curl attachment.These are known as Scott curls since Larry Scott,whose biceps spoke for themselves,liked the exercise so much he built an attachment which was basically similar to this where you keep your tris against the flat part and really isolated the bis for a killer stretch and contraction.I really shocked them and got a super pump from these as I had basically been babying them too long with just cable work that was becoming too routine.Then finished with a few neck extensions off a flat bench with a plate on my forehead. I liked warming up with the leg extension/curls so think I will start doing this regularly to keep more blood flowing in my legs since I have backed off cycling.The other thing given my reduced aerobics if I want to get super cut I should probably drop the work out energy drinks until I ramp up my cycling more but can't seem to do that and still have as effective workouts...
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Post by wondermonkey on Jan 26, 2016 5:36:53 GMT -8
I liked warming up with the leg extension/curls That's about all I used leg extensions and curls for. Sets of high reps to get the blood flowing. A few lunges then air squats usually got me ready.
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Post by wondermonkey on Jan 26, 2016 6:41:36 GMT -8
consider it going backwards Backwards in weight, forward in progress.
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walkswithblackflies
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Post by walkswithblackflies on Jan 26, 2016 7:20:25 GMT -8
"We must move forward, not backward; upward, not forward; and always twirling, twirling, twirling..."
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