Did the Monday Crossfit workout today. It was one of my favorites, although my shoulder got sore about halfway through so I didn’t do as well as I usually do because I was compensating for it, making the other muscles work harder, and not doing the movement 100% correct which makes it less fun. But it was still a fun one: 5 RFT (rounds for time) of 5 man-makers and 400m run. Here is this Youtube video for a man-maker. It’s one that could be done at home for a full body workout because all you need is you and two dumbbells.
So i started a lifting routine last week. I am working on endurance training so I can run me a Triathlon in a few months.
here is what the trainer gave me
All are 2 sets of 15 to 20 reps with a a 1 to 2 minute rest between sets.
Day 1: Chest, Triceps, Abs
Dumbbell Chest-press - 35 lb
Dumbbell Chest fly - 25 lb
Overhead Triceps extension - 35 lb
Dumbell triceps kickback - 20 lb
Stability Ball Crunches - 20 reps
Planks - 30 sec
Day 2: Legs
Hack squat (machine) - 140 lb
Step-ups - 25 lb
Back extensions
Leg Extensions - 90 lb
Leg Curl - 50 lb
Calf raises - #10 on the machine
Day 3: Shoulder, Back, Biceps
Dumbbell Shoulder Press - 25 lb
Upright Row - 50 lb
Lat Pull-down - 112.5 lb
Seated row - # 9 on the machine
Bicep Cable Curl - #5 on the machine
Delt Cable pull - 20 lb
That was my first week of workout.
I started this week and have already added 5 lbs to my Day 1 lifting routine, 10 extra crunches, and 15 seconds to my second set of bridges. I anticipate doing the same for the rest of the week.
I will be mixing the lifting with cardio work ie Biking/Running/Swimming.
yay!!
WOLVERINES!!
Sunday and yesterday was the first time in a while that I used my elliptical 2 consecutive days. Total of around 45 minutes, so that’s something.
Of course, today’s a Tuesday, so I won’t have time to use it today.
Hi Team,
I just wanted to update on my progress. I came on here looking for some advice a couple of months ago, and I’ve finally gotten into a good routine. I found a work out that includes some yoga, some cardio, kickboxing, push ups, planks, etc. A nice mix of everything, including some work with resistance bands, which I really enjoy! I wasn’t looking to bulk up with muscle, just get to a controlled weight and be more fit.
The biggest change has been my diet. Lots of whole grains, fruits, vegetables, granola, oatmeal, yogurt, etc. It took a few weeks to get it all figured out, but I have a pretty set meal plan now, and I’ve been following it pretty well.
Right now I’m at about a month of dieting, and two weeks of exercising (30-45 minutes per day). I’ve done the math on the calories I’m burning/taking in, in relation to my metabolism, and it looks like I’m on the right track. I definitely feel better, and I can’t wait to look better too.
Wolverines!
Nice bandana, galaxy!
You should shave your mustache, though.
4 weeks since my last log in? Man I sure thought I’d been better than that. I have been being good. I have been going to the gym and getting better about it. I broadened my workout and started to keep track of it all. Since I have been doing it well and not giving up as I often do I decided to up things a bit. Today I met with the trainer and she essentially patted me on the head and said I was doing okay and then set forth a plan of torture designed to kill me. 
I find the arc trainer to be a particularly vicious incarnation of pure evil.
So anyway…still alive and trying…
I’m still here and only managed to do two runs this week. pretty poor.
However, I’m going to be kayaking 13 miles on sunday so this will be the start I need to get back into the fitness and diet groove.
I’ll get right on that : )
So I’ve managed to stay pretty consistent still! After that crazy Monday workout, I went to an RPM (cycling) class on Tuesday and did a BodyPump class on Wednesday. Took a day off yesterday to have dinner with a friend and share photos. Went for a couple mile run this morning! I’ll do something tomorrow morning, either a CrossFit class or run or yoga. I haven’t made my mind up just yet. I think the yoga would be a good relaxing and focusing workout mid-day. I will report back.
WOLVERINES!
Hi gang,
Never posted in this thread, but as I begin working with a personal trainer this Monday I wanted to just put this out somewhere. I figured GWC was a good place for it since this thread was already here.
Current weight: ~320
I had a good run at this about 6 years ago, when I went from 280 down to about 250 over a couple of months with a different trainer and I stayed that way for a year or so. Personal issues (relationship crap) led me to stop going, but I maintained for a while with diet and the fact that my job was physical. 3 years ago I was back up to about 270 when I got promoted to a desk job. The combination of lack of physical labor and a raise in income that allowed me to eat fast food as often as I cared to led to me putting on about 50 lbs since then.
So, I have a gym membership now, a person trainer, and a home elliptical machine … oh and a Kinect with Dance Central. Let’s see how this goes. 8)
Make it happen. You can do it.
I was right, after my first full day on the new training schedule I KNOW my trainer is trying to kill me. On the other hand all I have is sore bits here and there. One of the hubby’s employees has a broken ankle from her session with her personal trainer (that she hired). At least I don’t pay extra for being beaten up by the trainer it comes with my gym membership 
Go for it! You’ll do great : ) Keep us updated when you can and we’ll be here for support! Even just posting what I’ve been doing at the gym helps me to want to continue going. Good luck!
Also, the Kinect active games are so much fun and they really do get your heart rate up! That’s awesome : )
Don’t let your trainer get you!! Stay one step ahead so you can live!
As long as it can be a slow hobbling step I think I can make it. My foot is really giving me a rough time today. I hurt my heel a couple months back and its slow to heal - if only I didn’t have to use it so much
Pay close attention to your injuries, especially those of the feet. I hurt the tendon of my foot that wraps around the inner ankle and under the heel (tarsal tendon?) last year. I kept assuming it would get better and tried not to stress it too terribly but I didn’t see a doctor for months. Once I finally did, it required 6 months of physical therapy and 3 cortisone shots to really heal!
I’m almost all better now but I still get residual pain and swelling at times. The bright side is, I started seeing a trainer to help me get back in shape after 4 months of now being allowed to do anything other than yoga. Working with Hanna has been amazing. I am so much stronger now than I have been at any point in my life except early high school when I ran cross country. It’s great.
Seconded on the let yourself heal and make sure that you keep tabs on injuries. At the very least, be aware of it and ease up if it starts to get really painful because you may just be doing harm to yourself. Ice it after workouts and at the end of every day if you’re feet or on the move a lot. Make sure you tell your trainer too so that they are aware of the problem and can possibly help you to alter some of the routines to be easier on your foot.
I hurt my shoulder in a way that I thought may be something more permanent and I let it heal by using is as little as possible and now it’s working about 90%. Occasionally I’ll have a twinge of pain if I move it the wrong way but the healing time is really the only thing that saved me from some major Dr visits, I think. Even when I stated back to working out, I let the trainer I work with most often know and he helped me to modify every work out to put less stress on the shoulder. Even if it means less weights for certain movements, you’re still getting the workout in and not hurting yourself more for the long term.
Best of luck with it!
For my update: I managed to go to yoga on Saturday and went for a 30 minute run and did some ab work yesterday. The yoga is one of the Les Mils classes called BODYFLOW so it’s a more active type of yoga training with some tai chi and strength work involved so I actually felt more of a workout from being a little sore from earlier in the week. But I was able to focus on my breathing and actually relax and let go of the week’s stresses. I think I might be making it a regular thing if I can work it into my schedule! I already have plans for this Saturday during the time but maybe Sunday, or shoot for Thursday to get a jump start on the relaxing. Stress is a killler!
Anyone have any good stress relief suggestions that I can put into practice? I know I’m having trouble with it a lot these days.
Starbuccaneer and galaxy_rising - the trainer does know and we are dealing with it. I will confess to being bad about going to the Dr. We have new insurance and I don’t honestly know if I need a referral for the podiatrist and I keep forgetting to call the company. Also I have reluctance about the podiatrist in general. The last time I went to her - in her zealousness to “fix” my feet she damn near crippled me with orthotics. Sorry late 30s is far too damn late to try and correct flat feet.
Running and sex are my biggest sources of stress relief. I hear some people like nice relaxing things like hot baths with lavender oil but, for me, if it’s not physically demanding, it’s not stress relief. Well, I guess my Doctor Who habit is also stress relief. Ok, so running, sex, and the Doctor.
I’m with you on being bad about making time to deal with finding a good doctor and figuring out insurance. I’ve been sitting on a referral to a psychiatrist for… 4 months… and didn’t make time until last week to call around and find someone who takes my insurance who is taking new patients. Next available is mid-September. Oops.
See if your HR department can answer your Q about whether you need a referral.
I need some advice on improving my running pace. Haven’t worked on pace in a meaningful way in years but I’m feeling inspired.
Tips? Good online resources where I won’t find a bazillion bits of conflicting advice? Stories of success to encourage me?
Right now I run about a 12 minute mile. After several months of ramping up and working on endurance I’m able to run about 2.25 miles and I’m working towards 4 as a medium-term distance goal. That’s about the farthest I’ve ever reliably been able to do, and it’s been years, so that’s a good goal.
Thanks, wolverines!
It has begun! cue MK music
Despite the fact that my session was a couple of hours ago, I still feel jazzed. I forgot how good this feels.
We’re doing half hour sessions and we started off easy with some squats, leg lifts, step thingies, and some sort of wall thing with a rolly ball. Finished up after that with 20 minutes of cardio and cooldown. I probably won’t post again until I’ve been at this a week or so, but I figured since it was my first session I’d commemorate it.
I am my HR dept. We are self insured. There - see how hopeless I am