Nutrition, Diet, and Exercise: Notes, Goals, and Resources (these people just keep talking about crossfit)

[JayKay PE]

You can do Sumo squats with your knees? Lucky...

I can't do squats of any kind, things pop and creak and snap the whole way down and back up. And then I cry and no one needs to see that.

On topic: Day 4 of running! Feeling sore, but feeling energized! Half marathon got converted into a vIrTuAL race so gonna scope out a nice scenic route.

IT'S ALL TERRIFYING THIGHS.  Knees are just along for the ride!

And we did straight overhead presses last night.  It is so hard to lift something overhead when I can't do the little thrust/mini-push with my knees.  I did get told my elbows were good, I just need to focus on pushing the weight up and not out.

It is a little discouraging when I see others who are smaller than me lifting more, but it just means I need to get better!  My Turkish getups are easier and I'm now using a blue kettlebell vs. a 15lb dumbbell.  I WILL BE STRONGER.

 

[squaretaper LIT AF PE]

My Turkish getups are easier

You should rename this move to a Polish getup when you do it.

Day 5 of running! Everything hurts!

 

[Road Guy]

JK - are you doing like a group weight lifting type class or personal training? (I cant remember if you already said)

I think the small group style weight lifting class is a good idea - you dont see a lot of that offered.

So our gym is the typical "box" in a shopping center, behind the shopping center is a golf course ( I cant really stand golf, or golfers) but since were all having to wear masks indoors they have been trying to program stuff thats outside..  yesterday was a 2 mile sled drag (125 lbs) with a partner..  around the back of the building next to a very busy day on the golf course - Defin some funny looks from the golf crowd, I did manage to have one of the golfers toss me a coors light - & it took us right at 40 min in the evening heat to get it done, not really a heavy heart rate type exercise but my booty and calves are tight as my FIL at dinner when the check comes around today!

Sucks but I am going to miss the power cleans today, just sore as shit..

 

[Orchid PE]

A few weeks ago I hit a big milestone for me. I easy did a set of 5 on deadlift with weight that was my 1RM one year ago. I guess working out really does make a difference. Deadlift and squats are coming along great, but bench is so sad. 

 

[JayKay PE]

You should rename this move to a Polish getup when you do it.

Day 5 of running! Everything hurts!

A Polish getup is laying on the ground with some type of alcohol in hand, making a futile gesture, but then staying down. 

@Road Guy It's supposed to be a general fitness class, I think, but because it is in a Olympic weightlifting gym it's super focused on weightlifting things.  So it's a lot of dumbell/deadlift/squats/etc. with lunges and rowing mixed in.  I am really enjoying it so far, but I'm always in awe of the actually people who are training in Oly adjacent to us.  They look super intense!

@Chattaneer PE, I feel like I need to start keeping track of my numbers in class...but I am usually so tired at the end that I can barely focus on getting my backpack and making my way up the stairs.  

 

[csb]

Make a note in your phone! That way you can see where to start and where you've been and all that jazz. 

 

[squaretaper LIT AF PE]

Ughhhh...going to do a mile test time after work today. Just need a baseline. Go tell my family I love them and I tried to live a good life. *dies*

 

[Tiger15]

A Polish getup is laying on the ground with some type of alcohol in hand, making a futile gesture, but then staying down. 

@Road Guy It's supposed to be a general fitness class, I think, but because it is in a Olympic weightlifting gym it's super focused on weightlifting things.  So it's a lot of dumbell/deadlift/squats/etc. with lunges and rowing mixed in.  I am really enjoying it so far, but I'm always in awe of the actually people who are training in Oly adjacent to us.  They look super intense!

@Chattaneer PE, I feel like I need to start keeping track of my numbers in class...but I am usually so tired at the end that I can barely focus on getting my backpack and making my way up the stairs.  

I didn't track my number for the first year of doing XF. (1) I was just trying to survive, and (2) someone else was programming my workouts. I finally starting tracking when I became more focused on making progress, I became more knowledgeable about how to progress, and I started programming some of my own workouts.

I have a spreadsheet in Google drive where I track my individual workouts, my results (e.g. my time, or my sets for an AMRAP, etc), and my maxes.

 

[Road Guy]

I kind of did the same thing, we use wodify but I didnt really look at it much in the beginning, but as I got close to the end of the first year I dumped all the data from both weightlifting and the "Metcons" into a spreadhseet - I like to track how I am progressing or not progressing - and its handy to go back and look and see last time we had to do say 50 front squats, what weight I used.

Now all of the data from the last 6 months is sort of screwed up because of the virus / gym shutdown / home workouts / back to the gym / easing back into it / now wearing masks inside so everything's a little slower...

When I was working out at the globo gym I did the notepad thing in my phone, but working out solo it was hard to really advance too much because you never really had access to a spotter.

 

[Road Guy]

well so much for me bitching about not doing enough power cleans..

today we did grace - which for the non cult members is 30 Clean and Jerks for time, RX weight is 135 lbs for the guys / 95 lbs for the Women - last time I did this I did 95 lbs and finished in 5 min ( about a year ago - I was pretty green)

Was feeling rested, tried to RX it thinking 135 wasnt a lot, I figured even if It took me 10-12 minutes I could get it done with singles,  HFS got to 25 reps at 10 minutes and I have never been so happy to have the coach cut me off. I could still clean them but couldn't get it over head or off my shoulders to save my life..

Ego - its a terrible thing...

 

[JayKay PE]

I haven’t gone to the gym since last weekend. I started doing overnights and I didn’t realize I’d be so exhausted, even though I’m up for less hours (I wake up at 4pm and I’m literally yawning/dropping at 5am, which is only 13 hours of awake time). I’m going to try and go this Friday/Saturday and see how I feel next week, which is another overnight week. I was cocky and thought I could go to the gym after my shift for the morning classes but I’m dead. 

 

[Tiger15]

I haven't worked out in over a month. On Monday I decided to get back into it (still at home). I did double unders and devil press. #WouldNotRecommend

 

[Supe]

Last night was my third MTB ride night in a row, the first two being solo.  Unfortunately I missed the dang trail exit, and ending up riding the trail twice (a little over 3 mile loop).  My quads and back are FRIED.  I really need to get back to weight lifting, but the weather is not cooperating at all lately. 

 

[JayKay PE]

Okay.  Finally able to go back into the gym since overnights are done.

Except I did back squats for the first time and I have no idea where to put my hands, even after the trainers explained everything...Also, I get a little miffed at myself when I see everyone lifting way more than me.  I will get stronger!!

 

[Orchid PE]

Hands should grasp the bar.

 

[Road Guy]

I dont think there is a wrong way, wherever you comfortable - Ive seen some people go really wide but that doesn't work for me.

so everyone in the 5 am class bailed except for me this am. I normally check the app before I go but I woke up late and didnt have time.  It was really  weird, our gym owner is having a baby so there are lots of fill in coaches (I think he comes back this week i hope!) .. luckily I got one of the better ones but it was still a tad awkward, I like being able to sort of hide out in a group class... 

 

[JayKay PE]

@Road Guy, I've had that happen to me at a couple Saturday classes, where a coach would be like "You coming tomorrow?" I'd agree and then-alack-I'm the only one who showed up and have to deal with full attention.  I like hiding my inadequacies with a group class, since there are always people better.

 

[Orchid PE]

One key to remember is that you want your arms to be pressing into the bar. You don't want to be lifting your elbows such that all the weight is on your shoulders. Some weight will be on your shoulders, and some will be going straight down into the palms of your hands then into your forearms. Grip width is all about how long your forearms are in comparison to your upper arm. If your forearms are long when compared to your upper arms (like me, and like most lanky people) you won't be able to get a close grip width. If your forearms are shorter in comparison to your upper arms (such is the case with stocky people) you could possibly get away with your grip width being shoulder-width apart. Also remember to keep your wrists in a neutral position.

Notice here you don't want elbows too low, or too high, but just enough to support the bar from underneath:



Here is an example of neutral wrists (usually accomplished with thumbs on top of the bar), thought his elbows are a little too high:



The picture on the right is a good setup, but notice his grip is closer than the guy above in the blue (the guy in the blue has long forearms and needs a wider grip):

 

[Road Guy]

Yeah I am not a fan of personal training.

The owner has texted me before and let me know that everyone else dropped the 5 am slot (he normally teaches) I think he just doesn't want to get up early either.. lol

 

[Road Guy]

My one glorious spring training that I played CFB the strength training coach had us put the bar very far back, defin like mid shoulder blade It seemed- almost too far. I never felt comfortable squatting that way, I think he thought it was more of a straight line - never hurt, just didnt feel right..