I did two consecutive pull-ups (deadhang in between)!
Embarrassingly, I did this while explaining to a dude that I could only do one, and then made my obligatory effort at another one -- and sailed right up. So it looked like I was being completely insincere ...
Also, I finally got around to visiting the council gym that actually has a squat rack with safety bars (unlike the other one). So I got to do some barbell lifts for the first time in ages, and now my legs are very stiff.
And they have dip bars, so I discovered I can now do a few proper dips.
OTOH, my push-ups still suck. I seem to be incapable of increasing the number I can do. Which is probably because I never manage to be systematic about it.
Oooh, 30 seconds on elbow planks is tough, isn't it? You know, oddly, one of my biggest problems is that if I do them when my arms are sweaty, I slip ;).
I had done 60 seconds from elbows and knees, so I figured it was time to graduate to elbows and toes. What a world of difference! Also, ow. (:
Yeah, the mat at my gym is none too grabby when your parts are sweaty. Fortunately I don't get very sweaty during my workouts since I stopped doing heavy cardio -- lifting doesn't seem to bring the sweat for me, for some reason. Helps that I live in a dry climate, I suppose.
*nods* I do them that way at home unless I'm using the WiiFit. The key to my success on the WiiFit, I have found, is just to do them first, before I start sweating.
I got the clearance from the plastic surgeon to start working again, but on the advice of my physical therapist, I'm adding things back slowly, and using bodyweight stuff to avoid putting more weight on my spine, even if only for the ten minutes I'm doing curls. So, Tuesday I did chair lifts and bicep curls (before talking to my PT, but I was pleased to know that I can still use 20lbs in each hand), and today I did chairlifts and push-ups using a ledge that's about waist-high, 3 sets of 10 reps each.
But that's not what I'm excited about, though. Tuesday, I did two fifteen second elbow-and-toes planks, but didn't really feel anything the next day. So yesterday, before cardio, I tried the WiiFit's elbow planks (30 seconds - I'd unlocked the 60-second, but HA!). The first one I only got one star (30 pts, I think), but the second I got three, and nearly beat my high score. And today, I am pleasantly sore. I know core training is one of the most important things I can do, so I'm happy I can do these.
Carried water. Two ten-litre cans every day, through the flat, to the balcony, lift at chest height to clear the cat fence, then pour very slowly and carefully as not to rain on the neighbors...
Oy, yes. But you know, don't discount everyday stuff. I was just saying above, I attribute a lot of upper body strength just to hauling my kid around ;).
The best about the everyday stuff is that that's where I really *notice* a difference. Numbers go up, nice. Schlepping water (and cat litter) with a lot more ease than a year ago: Progress! *g*
Trying to struggle back into a regular schedule during a crappy summer! Let's see, I made it to the gym and did strengthy-stuff on Sunday and today, and worked with my personal trainer at her new place on Tuesday. Unfortunately, my left shoulder is borked and limiting the upper body stuff I can do, but ball squats and bridges and assorted other things I did do....
I made it back to the gym today after a 10 day break (vacation) and started Phase 5 of NRoL4W. I was starting to feel the effects of being away that long, so getting back into the routine felt quite good. Today's routine included single-arm dumbell snatch, one-legged deadlifts, barbell rows, squats with one dumbell held overhead and the other down low, incline bench press, planks (elbows and knees), and a wood chop at the cable station.
I also did bodyweight squats and lunges, but not the squat jumps or lunge jumps, because PMS and bouncy bouncy don't go well together, IMO.
The gym I joined finally opened so I get to post here after lurking for a while. I was supposed to go in to workout with a trainer for the first time and he was going to write me a program as it has been a decade since I last exercised and I have no idea where to start, but he cancelled on me (his wife went into labour - he really did have to leave!). I went in anyway and tried some of the machines at very low weights, and ached the next day, so obviously did something. We are rescheduling for this week when he is going to show me the free weights.
Crossfit workouts times TWO. I did not know it was possible for my upper body and core to hurt so much - workout #2 was 5 kipping pull-ups, 10 (tricep!!) pushups, and 15 'proper' squats, repeat until 15 minutes have passed (or you have died). I could not, for the life of me, do the freaking tricep pushups properly on my feet and ended up having to do back to knees.
but I still did 8 repeats, even though I had to use a purple band for the pull-ups, and no torn calluses!
Uh, well, I'm finding it both awfully, terribly intimidating and really, really awesome. There's all sorts of people at the gym and it's not filled with super-cut, fitness-model types, but everyone's crazy STRONG. It's AWESOME - and yet it's kind of like, 'hoshit these people could crush my skull if they wanted to' sort of thing. It's like... these are the sort of people I would want to be around in the zombie apocalypse, because they can run, jump, swing, pull and smash things like nobody's business.
I like that it's the sort of fitness that works in progression - my class is mostly hyper-strong boxers, but we've got a fifty y/o mother of two and with adjustments, she does the exact same workout the rest of us do, and it's fantastic. I like that the trainers focus heavily on form, and if something's getting too heavy or you can't do a particular exercise, they switch you to an easier progression (ex. going to knee pushups b/c of weak triceps) instead of having you continue on with bad form - but this might be a quirk of these particular trainers and not from Crossfit in general, I don't know. I like that the workouts are different every time, so that you're not focusing on the same muscle groups over and over again.
It's hard, though - including warm-up, technique and the actual 'workout', it's two hours every session and everything is done for time, so not only do your muscles want to die, you wheeze like a leaky pump (though that may just be me).
It's fun, though, and I'm definitely getting stronger, when I'm not crumpled on the floor weeping from DOMS.
It's like... these are the sort of people I would want to be around in the zombie apocalypse
*g* Have I mentioned the Bodytribe gym people (who sort of hang out with Crossfit people) and their marvellous DVD Strength Rituals? I mention this now because at one point the commentary rambles off into a deadpan little speech about preparing for the zombie apocalypse. So you know they've got their priorities right.
Ten sessions running us through all the moves first so we don't kill ourselves/break something, with modified workouts, and then we 'graduate' and go ahead and do the WODs (at weights appropriate for each of us). A lot of it is proper feet placement, strengthening the smaller muscles (ex. I have very weak lower core muscles, so I'm working on that) before going for the big guns, so to speak.
Yeah, I'm thinking it's specific to these trainers/this gym as well... from a casual browsing of Crossfit forums online, it doesn't look like restraint is something most Crossfit gyms advocate. Not to knock that or anything, but as someone who's managed to injure herself sodding repeatedly over the years - there's pushing yourself and there's foolish idiocy, yanno?
Yeah, I'm thinking it's specific to these trainers/this gym as well... from a casual browsing of Crossfit forums online, it doesn't look like restraint is something most Crossfit gyms advocate.
I didn't mean to imply that these trainers were necessarily atypical, just that they sounded good.
But yeah, my impression is that some Crossfitters do approach it in a very macho, push-yourself-until-you-vomit way, and unless you've got trainers who can rein that in, it's a set-up for injury.
I'm trying to figure out what I should do as a routine, how many sets/reps, when I should do weights, and when I should do cardio, etc. I'm dealing with a ton of extra weight, really bad shoulders, bad knees and & a bad back, so there's a fine line between OMG EXERCISE YAY! and breaking myself. So I'm currently reading through stumptuous.com's beginning section, and bugging everybody I know.
Luckily the gym has an aqua cardio class a couple of days a week, so at least I know I can do that without hurting myself. Er... as soon as I get a new swimsuit that the girls don't bounce out of... :->
So I'm currently reading through stumptuous.com's beginning section
Excellent place to start!
I'm trying to figure out what I should do as a routine
That really depends on your resources and your preferences -- do you want to go to a gym, do you prefer machines or free weights or resistance bands or bodyweight exercises or a bit of everything, what equipment have you got (or can you get) at home, do you like isolation exercises or compound movements, etc. etc. etc.
I've found that 3 sets of 8-12 reps (if you can't do 8, reduce the weight; if you can do 12 without struggling, add more weight) is usually a good "safe" rule of thumb to go for, especially when you're starting out.
(The major exception would be stabilizer muscles like the rotator cuff muscles, where you want lots of reps with very little weight.)
As you progress, you'll find there are times when you want to play with different ranges of sets and reps for different purposes, but otherwise that's a decent default to fall back on.
when I should do weights
As I understand it, you've got almost total flexibility here. You can get results lifting weights as little as once or twice a week, if you make it an intense session. Or you can spread it out across the week -- depends what's easiest and most convenient for you, and how you find your body responds.
The only big rule is that you don't want to work the same body part on consecutive days, because you need that recovery time to build muscle.
ETA: Er, sorry if this is all annoying unsolicited advice. This is one of those topics where people tend to get me babbling at them, I'm afraid.
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lifting_heavy_things2010-07-16 10:55 am
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Embarrassingly, I did this while explaining to a dude that I could only do one, and then made my obligatory effort at another one -- and sailed right up. So it looked like I was being completely insincere ...
Also, I finally got around to visiting the council gym that actually has a squat rack with safety bars (unlike the other one). So I got to do some barbell lifts for the first time in ages, and now my legs are very stiff.
And they have dip bars, so I discovered I can now do a few proper dips.
OTOH, my push-ups still suck. I seem to be incapable of increasing the number I can do. Which is probably because I never manage to be systematic about it.
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Step-ups w/40lbs and almost fell on my ass, but I feel mighty.
Did weight training only on Monday as my shoulder continues to hate me. Cardio twice and am enjoying the endorphins. (:
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Yeah, the mat at my gym is none too grabby when your parts are sweaty. Fortunately I don't get very sweaty during my workouts since I stopped doing heavy cardio -- lifting doesn't seem to bring the sweat for me, for some reason. Helps that I live in a dry climate, I suppose.
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Or you could try chalk (climbers/gymnasts' chalk, not the blackboard kind).
ETA: Apparently some gyms (not climbing gyms, obviously) don't allow chalk, so if your planks are not being done at home you may need to check.
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I got the clearance from the plastic surgeon to start working again, but on the advice of my physical therapist, I'm adding things back slowly, and using bodyweight stuff to avoid putting more weight on my spine, even if only for the ten minutes I'm doing curls. So, Tuesday I did chair lifts and bicep curls (before talking to my PT, but I was pleased to know that I can still use 20lbs in each hand), and today I did chairlifts and push-ups using a ledge that's about waist-high, 3 sets of 10 reps each.
But that's not what I'm excited about, though. Tuesday, I did two fifteen second elbow-and-toes planks, but didn't really feel anything the next day. So yesterday, before cardio, I tried the WiiFit's elbow planks (30 seconds - I'd unlocked the 60-second, but HA!). The first one I only got one star (30 pts, I think), but the second I got three, and nearly beat my high score. And today, I am pleasantly sore. I know core training is one of the most important things I can do, so I'm happy I can do these.
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Go you with your wicked plank skills! I wonder if I had a Wii I'd be doing as well; it's hard to check your own form on a plank.
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Yes, it's still too hot.
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I also did bodyweight squats and lunges, but not the squat jumps or lunge jumps, because PMS and bouncy bouncy don't go well together, IMO.
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If you haven't already found it, Stumptuous is a great resource for learning about weight training and where to start.
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but I still did 8 repeats, even though I had to use a purple band for the pull-ups, and no torn calluses!
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How are you finding the Crossfit stuff, btw? If you ever felt like writing a post about that, I'd be fascinated.
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I like that it's the sort of fitness that works in progression - my class is mostly hyper-strong boxers, but we've got a fifty y/o mother of two and with adjustments, she does the exact same workout the rest of us do, and it's fantastic. I like that the trainers focus heavily on form, and if something's getting too heavy or you can't do a particular exercise, they switch you to an easier progression (ex. going to knee pushups b/c of weak triceps) instead of having you continue on with bad form - but this might be a quirk of these particular trainers and not from Crossfit in general, I don't know. I like that the workouts are different every time, so that you're not focusing on the same muscle groups over and over again.
It's hard, though - including warm-up, technique and the actual 'workout', it's two hours every session and everything is done for time, so not only do your muscles want to die, you wheeze like a leaky pump (though that may just be me).
It's fun, though, and I'm definitely getting stronger, when I'm not crumpled on the floor weeping from DOMS.
Tangent; proper reply to follow
*g* Have I mentioned the Bodytribe gym people (who sort of hang out with Crossfit people) and their marvellous DVD Strength Rituals? I mention this now because at one point the commentary rambles off into a deadpan little speech about preparing for the zombie apocalypse. So you know they've got their priorities right.
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they switch you to an easier progression (ex. going to knee pushups b/c of weak triceps) instead of having you continue on with bad form
Definitely a sign of good trainers.
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Yeah, I'm thinking it's specific to these trainers/this gym as well... from a casual browsing of Crossfit forums online, it doesn't look like restraint is something most Crossfit gyms advocate. Not to knock that or anything, but as someone who's managed to injure herself sodding repeatedly over the years - there's pushing yourself and there's foolish idiocy, yanno?
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I didn't mean to imply that these trainers were necessarily atypical, just that they sounded good.
But yeah, my impression is that some Crossfitters do approach it in a very macho, push-yourself-until-you-vomit way, and unless you've got trainers who can rein that in, it's a set-up for injury.
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Sadly the affordable 3-session PT deal they had going is for the BIRDS, so I'm going to have to rely on the intarwebs to come up with a plan.
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Luckily the gym has an aqua cardio class a couple of days a week, so at least I know I can do that without hurting myself. Er... as soon as I get a new swimsuit that the girls don't bounce out of... :->
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Excellent place to start!
I'm trying to figure out what I should do as a routine
That really depends on your resources and your preferences -- do you want to go to a gym, do you prefer machines or free weights or resistance bands or bodyweight exercises or a bit of everything, what equipment have you got (or can you get) at home, do you like isolation exercises or compound movements, etc. etc. etc.
Re: sets/reps, damned_colonial had a good post about that here.
I've found that 3 sets of 8-12 reps (if you can't do 8, reduce the weight; if you can do 12 without struggling, add more weight) is usually a good "safe" rule of thumb to go for, especially when you're starting out.
(The major exception would be stabilizer muscles like the rotator cuff muscles, where you want lots of reps with very little weight.)
As you progress, you'll find there are times when you want to play with different ranges of sets and reps for different purposes, but otherwise that's a decent default to fall back on.
when I should do weights
As I understand it, you've got almost total flexibility here. You can get results lifting weights as little as once or twice a week, if you make it an intense session. Or you can spread it out across the week -- depends what's easiest and most convenient for you, and how you find your body responds.
The only big rule is that you don't want to work the same body part on consecutive days, because you need that recovery time to build muscle.
ETA: Er, sorry if this is all annoying unsolicited advice. This is one of those topics where people tend to get me babbling at them, I'm afraid.