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

[csb]

Okay. Went to gym. Things got a little tight/sore squatting last night at the end of class, but this morning the whatever I have going on feels mostly the same/hasn't gotten worse, so I'm going to keep going to the gym. In my opinion, RICE didn't really seem to do anything (did that last week Wed-Sun) and I'd rather work it/stretch it at the gym and keep going than stop totally and hope it 'gets better'.

Last night was regular deadlift with 2-second negatives. It sucked. 6x4/, maxed at 217 lbs. Holding the grip while gently lowering it really was not my jam last night. Following that we did kettlebell RDL (green kettlebell), plank with kettlebell drag through (yellow kettlebell), and kettlebell split squat (25lb dumbbell) 30/:30 for 12 rounds). During the third round of split squats, the second time I had my 'weird leg' kicked back, that's when it started aching way more and I wasn't really able to keep my balance/steady, but when I switched to the other leg I was fine.

Last round was 3 min on/1 min rest, 3 rounds, of: 1 lap plate push (ugggggh, 15 kg), 15 goblet squats (blue kettlebell), 18 kettlebell swings (yellow kettlebell), and as many burpees as you can do in the rest of time before rest (I averaged prob 1 or 2 a round because the plate push is horrible). Around halfway through the second round, the goblet squats started aching really bad at the bottom of the squat/where I tend to bounce out of the squat. This was the only exercise that it really flared up, but the leg then got super weak/it was super hard to do the plate push? In the last round I asked the trainer if I could just do step-ups for the remaining time after I did the swings/squats and he said yeah. When I 'stepped' with the foot on the box, it kinda twinged, but it was fine when I stepped down, so idk. I did a little stretching after class, super quick, just arching in the direction away from the leg/grabbing the rack, and I could feel it on the outside doing something.

As previously said, it doesn't feel any more worse than it did the day before, so...yeah. Just going to keep trucking.

As a person who spent the first part of this year injured due to some neuropathy issues, I'm going to throw something crazy out- lower your weights.

It is just now that I can lunge with added weight and it doesn't feel hideous. That muscle was underdeveloped and I instead starting doing just bodyweight and my body has finally caught up and can lunge with weights. That's the same movement as a box step up, only possibly the box is set that you are having to lift your leg past the crease (so higher than if you just were sitting). That can cause some strain as well. I had to go to super light dumbbells and the training bar for some things and I'm happy I did because my body finally recovered and my technique is so much better. This means I'm hitting PRs and I can walk. My gym has a very firm rule about what kind of pain to work through and what kind of pain to stop for and I'm glad about that. I didn't lose strength.

TL;DR- lower or eliminate your loading on some of these movements.

Also not an expert. Just an old person with a finicky body.

 

[Tiger15]

..... My gym has a very firm rule about what kind of pain to work through and what kind of pain to stop for and I'm glad about that. .....

What's the rule?

 

[JayKay PE]

TL;DR- lower or eliminate your loading on some of these movements.

Also not an expert. Just an old person with a finicky body.

No, I totally get what you're saying. It's just weird because I literally won't feel anything wrong with the muscle until the end of class, and by then I am naturally lowering my weight. Since it's not pain, horseback riding has unfortunately trained me to be like 'it'll be fine, grab some bute' and ignore it until I become crippled. With the way my life is going right now (leaving for a vacation early Friday), I might skip the gym for the rest of the week and just do a modified/shorter program while I'm at my parents to keep moving. It's prob for the best and will give me a more extended break?

 

[csb]

I think you might want to be gently gaining some muscle to support the thing that hurts, rather than giving up altogether.

 

[csb]

What's the rule?

If it's sharp or pinchy, full stop.
If it's dull, move through it gently.
If it's undetermined, avoid movements that might stress it further.

 

[JayKay PE]

I think you might want to be gently gaining some muscle to support the thing that hurts, rather than giving up altogether.

Hahahaha, yes, yes, sorry, I misexplain. I'm not working out the rest of this week because I'm traveling Friday/Saturday and need to pack (but this works out as a mini-break). My plan when I get home on Sunday is to go to Planet Fitness with my dad or brother (to force them into better habits), and complete basic exercises/not as heavy a weight and for shorter periods (maybe 30 minute workout vs. 1 hour). Like unweighted lunges instead of kettlebell, lots of RDL work to stretch out my hamstrings, lots more targeted stretching, and long walks up and down hills in my neighborhood, etc.

 

[csb]

I think I also just highlighted why I will never be a fitness coach. "Um, have you considered trying?"

 

[csb]

(But I do think you'll see some body changes from unweighted lunges.)

 

[JayUn PE]

If it's sharp or pinchy, full stop.
If it's dull, move through it gently.
If it's undetermined, avoid movements that might stress it further.

Which category would "good pain" fall under?

 

[squaretaper LIT AF PE]

Which category would "good pain" fall under?

That usually costs extra, buddy.

On topic: temps have dropped to reasonable levels so hit the gravel this morning. Cardio feels good thanks to the running but man, mah sit bonzes be hurtin. At least buy me dinner first, bike.

 

[pbrme]

That usually costs extra, buddy.

On topic: temps have dropped to reasonable levels so hit the gravel this morning. Cardio feels good thanks to the running but man, mah sit bonzes be hurtin. At least buy me dinner first, bike.

Time to upgrade your chamois. I picked up a BN3TH for my Colorado ride, and it was a game changer. So much so I ordered another.

 

[squaretaper LIT AF PE]

I picked up a BN3TH for my Colorado ride, and it was a game changer.

Good lort, $65!! Need a PE just to afford this stuff!

Yeah...I need to replace all my old stuff. I'm still rockin the kit from college...it's time.

 

[JayKay PE]

(But I do think you'll see some body changes from unweighted lunges.)

I've been doing unweighted squats as part of a monthly challenge, and I feel myself 'hinging' towards my right (the non-achy side), so I'm going to use the unweighted exercises to try and do minor corrections in form and the like.

 

[csb]

Which category would "good pain" fall under?

Passing the PE?

Muscle soreness, mostly, is good pain.

 

[csb]

I've been doing unweighted squats as part of a monthly challenge, and I feel myself 'hinging' towards my right (the non-achy side), so I'm going to use the unweighted exercises to try and do minor corrections in form and the like.

I also have used TRX straps in the past to help with things like this. The gym equivalent is using a band over the rig to help lower you down. It takes some of the weight off and allows you to concentrate on lowering equally.

 

[csb]

(testing to see if Chattaneer is even still around...)

The month of July is Hero Month in our programming, so it's a bunch of Hero WODs. We're also going to be doing a bunch of benchmarks and we started early on Wednesday with Karen with a twist. Karen is 150 wall balls, and the twist was you had to do 5 bench presses every time you took a break. Today we did Glen- 30 C&J, 1 mile run, 10 rope climbs, 1 mile run, 100 burpees. Yours truly did a 50' weighted rope sled pull and 47 burpees before they capped us at 35 minutes.

I need a nap.

 

[civilrobot PE etc etc]

I've lost 26 lbs in 6 months.

I just started training for a 10-mile race this morning. That was funny. My endurance is fine, but running is always so jarring when you haven't done it in a while.

 

[civilrobot PE etc etc]

My training includes two-a-day workouts.

AM workout: 2-5 mile run outside OR 45 min spin OR 30 min walk on the treadmill
PM workout: 15 minute warm up on the treadmill then 35-45 minute strength training

I'm keeping up with my intermittent fasting and CICO.

Today, I did a 45 minute spin class.

Tonight:

15 minute walk on treadmill at 4.0 incline (warm up)

6 x 12 wide-grip pulldowns

Superset:
4 x 15 cable row
4 x 15 one-arm dumbbell row

Superset:
5 x 12 incline dumbbell curl
5 x 15 seated dumbbell curl

 

[csb]

Yesterday was Zeus:



I got time capped in round 3 at 37 minutes. (sad trombone)

 

[squaretaper LIT AF PE]

9 miler today. Mix of street and trail, gon' be hot!