sarbar
Trail Wise!
After being here since 2001...I couldn't say goodbye yet!
Posts: 1,030
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Post by sarbar on Jan 26, 2016 7:21:34 GMT -8
Just don't push yourself so hard to get results you hurt yourself. It'll come, results can take months to show with any workouts. Yet think about how you feel now: More awake during the day? Better sleep? Less body aches? Do you stand tall? Results are already happening....the ones that can matter.
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,952
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Post by walkswithblackflies on Jan 26, 2016 7:23:42 GMT -8
I could certainly feel a bit of lost conditioning. As a former competitive weightlifter, I can guarantee your 4-day break didn't negatively affect your conditioning. If anything, the rest helped. It was all in your head.
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Post by rwtb123 on Jan 26, 2016 7:47:33 GMT -8
Week 4 brings an air of urgency for me I know you know this because you mentioned it in a prior discussion,but the most important thing at this point is to make the training a habit,or lifestyle if you will.As others mention the results will come with consistency,but what that usually means is much slower than you would ideally like.The key is not to get frustrated and quit but since you have been at the weight loss game for years and are keeping at it ,I think you have the will to tackle this crossfit challenge as well.
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,952
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Post by walkswithblackflies on Jan 26, 2016 7:49:04 GMT -8
After my 3:30 plank last night, my daughter asks me "Daddy, are you crying?"
ETA: World record plank 5:15:15. Geez!
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Post by wondermonkey on Jan 26, 2016 16:51:19 GMT -8
Today I got to ring the PR Bell at the CrossFit place. I hesitated to do it. The only reason I walked over and gave it a few pulls was because of the below blog post by Josh Bunch (owner of the CrossFit place) that I read just earlier today. It speaks about how one person's success can fuel another's spirits. Even as I was reaching towards the rope I felt a bit odd about it. In lives past I've had bigger numbers. Lives past. Back then. In reality the number isn't really important to me. Progress is. If I progress then the numbers take care of themselves. It's how it works especially when you are working on Mike version 2.0. When I rang the bell there were a fair amount of people in the building. Everybody could have given an obligatory "yeah...." but instead it was much louder, and sincere. I felt they were truly happy that someone got a PR. I'm a huge baby. I almost teared up a bit. ALMOST. Go ring your bell. gopractice.biz/why-we-ring-the-pr-bell-and-you-should-too/
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,952
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Post by walkswithblackflies on Jan 27, 2016 6:11:48 GMT -8
As I alluded to earlier this week, I haven't been feeling 100% (throat / upper respiratory). Not bad... just not 100%. Since I was feeling guilty for missing workouts over the weekend (and because the weather was nice), I decided to XC ski 5 hilly miles in non-gliding conditions yesterday. Definitely a mistake. I was exhausted by the time I finished. When I got back to the house, I was starving, but couldn't stomach much of anything. Now the virus has the upper hand. So here I am, totally run down, feeling like crap. BLAH!
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mk
Trail Wise!
North Texas
Posts: 1,217
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Post by mk on Jan 27, 2016 6:25:28 GMT -8
So here I am, totally run down, feeling like crap. That upper respiratory stuff has been making the rounds for sure. Hard to know when to start the return to regular activities, especially when you don't feel really horrible. I steamed over a pot of water a few times, really upped the fluids, vitamin c and extra sleep, in addition to a few days off from working out. Kicked it pretty fast except for the lingering drainage cough. Feel better WWBF!
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sarbar
Trail Wise!
After being here since 2001...I couldn't say goodbye yet!
Posts: 1,030
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Post by sarbar on Jan 27, 2016 9:51:21 GMT -8
You know those days when you need encouragement? Desperately? I decided because I had nothing else to do (hah, I was being lazy).....I added up numbers.
I've walked 10,000 steps minimum for 36 days in a row. In total I have done 500,194 steps in that time, and 230.65 miles.
Yeah. I needed that.
See you all at my first million.
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Post by rwtb123 on Jan 27, 2016 23:31:16 GMT -8
January 22nd rest 23rd back(modified supersets of one-armed t-bar rows w/a barbell and seated cable pulldowns then deadlifts with seated cable pulls from a low pulley),5 mile walk 24th chest/shoulders/biceps(heavy bench presses,moderate standing barbell presses and standing barbell curls along with cable lateral and rear delt raises,then bumper alternating bicep curls,concentration curls and one-arm cable curls),6 mile walk 25th 5 mile walk 26th shoulders/arms/legs(supersets of moderate leg extensions/curls as a warmup,heavy standing barbell presses with cable work for shoulders and arms,close-grip bench presses,scott curls,neck extensions),7 miles hike/walk 27th legs(supersets of moderate leg extensions/curls as warmup,modified supersets of heavy leg curls with first romanian deadlifts,then squats and finished with heavy seated calf raises)
I finished my training cycle in 6 days this week(if you can call my rotating schedule a week).By Monday, I was feeling banged up with a sore knee,elbow and tight lower back. But, my leg workout last night loosened up my lower back and knee and my elbow is only slightly sore.I have narrowed the cause of my lower back tightness to the t-bar rows where I keep the barbell between my legs, as it really hits my upper back but bring more lower back in as well stressing it when I go heavy.I used to do this exercise more regularly and more regularly had tight back issues so in the future will only use this exercise as a light to moderate stretch.
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Post by wondermonkey on Jan 28, 2016 5:44:14 GMT -8
cause of my lower back tightness How is your hamstring flexibility? I used to have lower back tightness while riding my road bike and the root cause of it was my hamstrings. When I would loosen them up pre-ride things were much better.
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Post by rwtb123 on Jan 28, 2016 7:40:24 GMT -8
I occasionally get a tweak/tightness in hamstrings but not very often.I've actually had to bring my quads up with regular squats to catch up to hams.If anything the imbalance would be between abs and lower back as with all my back work my lower back is rock hard compared to my abs.
But,my lower back hasn't really been too tight lately which is why I was able to narrow it down to the rows which when examining my positioning would tend to bring more lower back into it.As there are many varieties of the t-bar rows with a barbell floating around on the internet if I go heavy I will try another variety to make them more like dumbbell rows than my variety.
With the cycling my quads tend to get tight and while I use a lot of calves they almost never get tight or tweaked.Hams I save for occasional top end speed these days versus when I lived in the mountains and they overpowered my quads(to the point I would struggle on flat sections while being able to sprint up and down mountains with ease).
But,the cure did seem to be the leg training where I did a lot of stretch position exercising for both hamstrings and lower back so what you say does make sense as loosening up the whole posterior chain of muscles probably did help. What I need to work on are abs though which is why I have been adding in a few crunches recently instead of just relying on compound exercises for midsection training.
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Post by wondermonkey on Jan 28, 2016 16:05:23 GMT -8
Wed JANUARY 27, 2016
Instead of doing CF for three days in a row I opted to go to my regular gym and do some auxiliary work. Then I would do CF Thursday, Friday & Saturday.
Since I don't know what workout we are doing in CF until later in the evening I had no idea if what I would be doing auxiliary would be pre-fatiguing me for the next day. In reality in only matters in that it could make the next day's workout more brutal when I'm still having the scale to get through them.
I am terrible at chins. Meaning I can't do one or am close. I feel hints of chins coming on but it's a like a movie that you really want to see but you get news that they are just talking to actors, getting the director, and going through the script. It's a movie but .... not a movie.
So... I go to the gym and do seven sets of 10 of 135 lbs on he bench. I don't go heavy but work on a certain weight to help develop stamina under stress. I figure 70 total reps would help. On the last two sets I couldn't bang through all 10 and had to rack the weight, sit up for a few seconds, then get back under to finish. Fair enough, that pushes though a bit.
Next I worked on chins. I used a certain rubber band and decided that I'd do 20 chins, however I had to get them in. That hurt a bit.
Next was farmer's walk to work on my grip and the other benefits.
Good workout, but not how I like to push things as I didn't know what the next day would bring. Turns out I picked the wrong things to work on.
Wed JANUARY 27, 2016
I went to the Noon session. It was just one other participant and myself, along with the coach. The workout? Pull-ups, Burpees, etc. My chins and bench work was going to make this painful. And oh it did. Ouchie. The warmup and pre-WOD activities all were warmups for the WOD and of course just about did me in. The came the WOD.
For time:
Pull-ups 10,9,8,7,6,5,4,3,2,1
Burpees 10,9,8,7,6,5,4,3,2,1
DB or KB snatch 35/55 10,9,8,7,6,5,4,3,2,1
Push-up 10,9,8,7,6,5,4,3,2,1
Pull-up 1,2,3,4,5,6,7,8,9,10
Burpee 1,2,3,4,5,6,7,8,9,10
DB or KB sntach 35/55 1,2,3,4,5,6,7,8,9,10
Push-up 1,2,3,4,5,6,7,8,9,10 *One partner completes a round before tagging his teammate.
The other participant kicked my butt hard! She was a beast and her determination kept me going non-scale as long as possible and even when I scaled I would switch over to non-scale when I could.
As the workout finished I knew I was whipped. Being a bit exhausted taxed my cardio capacity in the end I was better for it. Though brutal.
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Post by rwtb123 on Jan 29, 2016 4:32:48 GMT -8
Instead of doing CF for three days in a row I opted to go to my regular gym and do some auxiliary work. Then I would do CF Thursday, Friday & Saturday Wow,that is definitely a brutal schedule given the intensity of the workouts you post below.Keep at it... While technically I rested yesterday,I try to train as soon as I feel sufficiently recovered rather than a set schedule with built in rest days.So,what I actually did was trained Wednesday starting at 11pm and going into early Thursday,then Friday starting at 1am going for most of the early morning hours.As my workouts rotate like this I get the rest I need and as a result my workout can pretty much be any time of the day or night. So I trained chest/back/traps this morning.I started with modified supersets of flat bench presses and seated cable pulldowns,then moved on to shrugs pyramiding up heavy then back down.Next I supersetted shrugs with reverse shrugs and added in a few flat bench neck extensions.I don't regularly train traps and seldom do reverse shrugs so it felt good to hit them with these exercises.
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Post by wondermonkey on Jan 29, 2016 6:05:33 GMT -8
One thing about the workouts is that you don't need the typical recovery that you would on a hard hitting gym day. It's more like going to wrestling practice where the volume of conditioning under load will have an end result over a period of time that is a bit different than a straight forward lifting routine. Going past "straight forward" and going into higher paced compound or super set, as we have chatted about before, narrows the gap. Different type workouts, different this and that. I enjoy all of it outside of some of the moments when I look forward to the session being over! At the start they want a 3 days on, 1 days off approach. And also in the beginning they want you to make sure you adjust the workouts so you can get through them and not be laying there wishing for death. They know for most people that means they won't come back. I like laying there wishing for death at the end of a workout but it does make it hard to do it daily given my current conditioning which in reality means "ability to recover". So I go 3 on, 1 off, or 2 on, one off, three on, etc. I'm allowing my schedule and such to dictate it but I make sure I do something each day.
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Post by rwtb123 on Jan 29, 2016 7:05:56 GMT -8
I really like to change things up usually on the fly.My typical workout will have high reps,low reps,fast paced supersets,standard compound pyramiding,explosive movements,etc.While I started out as a hardgainer I have enough muscle now I can do some toning,refining,filling in the gaps,etc., while the primary focus of the workout is still heavy compound exercises.My latest variation is adding in exercises I don't usually do regularly,and even bodyparts I don't usually train on their own. And,speaking of doing exercises with proper form,for years I didn't squat deep enough but have finally got my form down on that.But,I still don't have good form on standing barbell curls(another one that is easy to cheat on).So have really been enjoying alternating bumper curls and the scott curls where my form is much better and I really feel the muscle working.
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