Calling all Women Lifters
Replies
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Glad to hear it! Thank you both!It's the only book I'd recommend for 'women lifters'! :bigsmile:
(For whatever that's worth, lol)
I'm doing this program now and I love it.0 -
cindy - joints pain: Omega 3's and voltaren, in worst case scenario celebrex... at least for me:flowerforyou:
Universal's Animal Flex has been great for joint pain/soreness that is simply from exercise. For anything more serious I would recommend talking to your doctor.0 -
I was going to to train with my CF trainer today, but shoveling took priority, and after 90 minutes of shoveling I was DONE. Forget I've been single parenting the last 4 days and have found comfort at the bottom of a scotch bottle.
...sigh...
with the new day: new strength; new thoughts.
Cheers & g'night!0 -
I love the idea of combo moves but I have a hard time focusing on correct form if I try to do stuff like curl and lunge. I may be doing it right but it doesn't feel like it. And if I try to check my form in the mirror, the forget about it! I am naturally fairly uncoordinated though and my perception surely is coloring my reality.
I used to have the same problem.... a lack of coordination! But you don't get better at it, until you do it! I gradually added the moves into my routine. First I'd do upper, then lower.... to isolated sets. Then, on the third set, I'd combine them. Gradually I worked my way up to doing combo moves the whole time.
Shannon0 -
with the new day: new strength; new thoughts.
Aww, I like that. At the end of a tough day i say, " and tomorrow I will be stronger."0 -
Shannon - although I do not do 'combo moves' per se, I do a lot of total body exercises (such as the power clean, power snatch, overhead squat et cetera) which are all great moves to perform at the beginning of resistance training followed then by more isolated movements. An interesting combo that I have performed in the past is a tricep extension from the plank position - very challenging for the core!
XFitMojoMom - that blogger's site you directed me to is fantastic! Thank you
This week so far...
Monday: skills practice, including kipping pull-ups, toes-to-bar, power hang cleans.
Tuesday: WOD 1. AMRAP 10 minutes - 5 front squats, 5 box jumps, 5 burpees. WOD 2. 4 minutes double-unders, 3 minutes back squats, 2 minutes push-ups, 1 minute push-press.0 -
Hey ladies,
Idekker - glad you are enjoying Crossfit Lisbeth! She is fantastic and inspirational and everything i look for when I'm lacking motivation.
Trailrunner - can't take credit, those are Eleanor Roosevelt's words.
well, I had to scale my WOD today. My tendonitis and soleus are so mangled that the rx'd wod of squat cleans brought tears to my eyes. I did cleans instead, which still aggravated my soleus, but not my ankles.
Monday: ELIZABETH 21-15-9 Power Cleans (85lbs), Ring Dips
Tuesday unless my cleaners leave on time, I don't think I'll make a WOD
then the rest of the week I'm booked into my classes, hopefully the rest day will give me time to recover.0 -
Shannon - although I do not do 'combo moves' per se, I do a lot of total body exercises (such as the power clean, power snatch, overhead squat et cetera) which are all great moves to perform at the beginning of resistance training followed then by more isolated movements. An interesting combo that I have performed in the past is a tricep extension from the plank position - very challenging for the core!
Wow! That move sounds tough.... I'm not quite ready for that, but I'll file it for future use!:-)
Shannon0 -
Very good results from my Fitness Re-Assessment this morning; I don't have the exact numbers but I have lost inches from my waist, hips and thighs as well as lowering my body fat percentage to 19.92%. I don't think I will aim to go much lower than this as I am already very petite and am happy with the way I look and feel.
In my periodized strength training program, I am now working between hypertrophy and maximal strength which I am really enjoying as it is a nice break from the full-paced crossfit style of training (I am continuing with my crossfit workouts but just a little less often).
This morning I worked on my bench press, hang clean and push jerk, lifting 35kg, 40kg, 40kg respectively with no more than 5 repititions each set. My goal is to be able to bench press 100% of my body weight (being roughly 55kg), and to be able to complete at least 15-20 reps of the hang clean and push jerk at 40kg.
'Strength does not come from physical capacity. It comes from an indomitable will.' Mahatma Gandhi0 -
Bumping
Just back to CF this week. I'm suffering from 180 walking lunges. However after 9 days off I did notice considerable increase in strength, getting my higher in my pull up and my rowing SPM and split was also more controlled.0 -
Been absent for awhile between work and other commitments. I also had to change up my routine. I have this nasty knot in my right trap that needs rest and therapy. So it's weekly 90 minute deep tissue massages and stretching for the next two weeks for my upper body (because even chest exercises use the traps and shoulders).
Right when I was closing in on a 200lb bench press personal best.
Time to focus on legs again... figure I might also use this time to drop another percentage point in Body Fat. I've been hovering in the upper 17s for a long time. Want to see about getting to 16. Which means more cardio. Blech.
Looking forward to some serious stretching and jacuzzi time this weekend.
I'll try to bump into y'all more often.0 -
"It seems like most of my muscles are progressing more quickly than my biceps. The only thing I can think of is to add more bicep exercises on non-bicep days. I can do that and still allow a day of rest between. Do you have any suggestions for exercise that will really work them? I pretty much only use dumbells. Thanks! "
Look up X Reps on Google. Give them a try.
Also, check my blog for some advice on building volume for the biceps. Often, people don't realize that there are MANY types of curls you can do to hit the different heads and angles of the bi's.0 -
I sooo want to be part of this thread!! I't obviously been around for a bit so I haven't had time to read through the whole thing but I lift a LOT. I'm dialed in on the protien and carbs for me.. at least for right now- I work at about 100-120g of protien and I can manage to get that without sups... I started using 1MR to boost my work out and have found myself able to lift more, longer and harder. I also have until recently been at a VERY large calorie deficit which I know inhibits serious muscle gain but have increased my intake so I can start focusing on building. Right now have 3-4 different workouts for both upper and lower body that I alternate between but they're all getting a little stale... I'm going to take time to read through the thread tonight to get some ideas but if y'all have places you go to pick up new work-outs and exercises I would love some ideas.
anna0 -
My most recent blog entry is titled "The Ugly Grunt". For any women on this list who weight lift hard, you will understand that title rather quickly. Enjoy. 0
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GREAT Blog Post Meghan! Last week we did some deadlifts. I still haven't been able to get passed my 1RM of 220, however my quads, *kitten*, and Hammies were burnt from the walking lunges... I'd just really like to see that number up around 230-240 before the next CrossFit Total.
My nutrition is totally off - I really need to reset and refocus. It's been hard losing my Dad and there's been a lot of emotional DRINKING. Of course drinking promotes eating crap... Anyway, I need to print out my mini goals and post it on my bathroom mirror or the fridge to help keep me accountable.0 -
GREAT Blog Post Meghan! Last week we did some deadlifts. I still haven't been able to get passed my 1RM of 220, however my quads, *kitten*, and Hammies were burnt from the walking lunges... I'd just really like to see that number up around 230-240 before the next CrossFit Total.
My nutrition is totally off - I really need to reset and refocus. It's been hard losing my Dad and there's been a lot of emotional DRINKING. Of course drinking promotes eating crap... Anyway, I need to print out my mini goals and post it on my bathroom mirror or the fridge to help keep me accountable.
Another thing to note is that alcohol sugars are much harder for the body to burn than any other sugars. As such, they get converted to fat easily.
I'm sorry to hear about your Dad. I lost mine a couple of years ago on Thanksgiving Day. It's very hard to lose a parent. It hits you with your own mortality like little else.0 -
Bumping
Just back to CF this week. I'm suffering from 180 walking lunges. However after 9 days off I did notice considerable increase in strength, getting my higher in my pull up and my rowing SPM and split was also more controlled.
Eek sounds like my WOD today...
AMRAP 20 min
5 deadlifts (85#)
10 lateral jumps
40 walking lunges!!!
I completed almost 8 rounds (300 lunges total for me) and feel like I might have a problem squatting down to use the toilet tomorrow LOL!0 -
Good luck K! Just as I got over my DOMS, today was 100 front squats (rx was 95#, I did 65#) and for each time you racked the bar, 5 GHD sits.0
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oo that sounds like a good one!Good luck K! Just as I got over my DOMS, today was 100 front squats (rx was 95#, I did 65#) and for each time you racked the bar, 5 GHD sits.
Have you ever done the 400m walking lunge? PAIN! It's roughly 320 lunges (depending on how tall you are).
Our Challenge for the month is a mile walking lunge. I tried and got to about a half mile (granted I did this on an off-day at work in jeans and a tank) and called it quits. My knees were killing me!
We did Nicki last night. My arms are killing me today. More pushups today (21-15-9 HSPU, Ring Dips, push-ups).
Going to invest in Paleo for Athletes. Turns out the original Paleo is NOT geared towards CFers because you don't get enough of the nutrition you need. Go figure. Adding starches to my post WOD menu.0 -
yes... we did it last in the fall (I live in french canada, and we still have about 3-4 feet of snow on the ground). That was murder. Have fun with JT, glad I missed that one!0
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I use BSN's No-Xplode. I like it alot. I have noticed I dont get as tired when I lift after doing cardio. I am 6'2" and weigh almost 200lbs and 1 to 1 1/2 scoops is plenty for me so make sure you play around with the amount you would use.0
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Going to invest in Paleo for Athletes. Turns out the original Paleo is NOT geared towards CFers because you don't get enough of the nutrition you need. Go figure. Adding starches to my post WOD menu.
I guess I do this also - I have dairy but no grains. I find it hard to maintain weight unless I eat some dairy. I eat about 2 cups a day of greek yogurt, cottage cheese, etc.. Good stuff. I just can't eat THAT much meat, veggies and fruit...I'm already eating 1600+ a day on workout days and I find that hard to achieve. I also like snacks, like sugar free puddings and the like. I can't be THAT strict.0 -
Bump to read later!0
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Today's workout was a killer!!!
Warmup: 1/2 mile run, 15 pullups, 10 hspu, 15 pushups, 20 lunges, 15 back ext, foam roll
WOD: FRAN! (YUCK) 21-15-9 thrusters (I did 55#, 65# was RX) and pullups
After party: 2000m row. I did 1000m row then another 1/2 mile run instead
I. AM. DEAD.0 -
Oh, and I am trying to talk myself out of getting a BodyBugg...I am just so fascinated by them...even though I don't want to LOSE any weight I would like to know how much I burn in a day...too bad I can't rent one for a month or something...seems like such a waste when I really don't NEED it...
Those who have it, explain. Do you love it? Do you use it everyday?0 -
I. AM. DEAD.
Fran will do that to you.
I'm also interested in how many cals i burn. Just out of curiosity. But no BodyBugg for me.
My gym just added some Oly lifting classes at a time that's convenient for me. Yay!0 -
Ok, I have a nutrition question for you buff ladies. I have been on and off weight training for a few years now and never seen the kind of results I want. I have chalked it up to not sticking with the program long enough to force some real change in my body. Also, until recently (last week) I had no idea how much protein my body needs in order to grow muscle. What I had always been doing in the past was dieting while trying to put on muscle and now I finally understand how counter-productive that can be
Anyway, here is quick rundown of stats: I'm 31, 5 feet, 133 lbs, 30% BF. My goal is to get down to 25% BF. My workout plan has me lifting four times a week, two 'upper' and two 'lower' and cardio twice a week (on non-lifting days). My plan is to stick to mainly lifting until June or so, then switch into a "burn" cycle to take care of the pudge.
The other day I calculated my calories using 14 cals per pound of weight and ended up with 1800 calories per day. I am aiming at 120 grams of protein/day included in that 1800.
Does this sound reasonable? How do you ladies calculate your calories? If you burn a lot of calories in an intense workout, do you up your calories on that day? Do you eat less calories if you are on a rest day?
Sorry for so many questions!
Sarah0 -
I. AM. DEAD.
Fran will do that to you.
I'm also interested in how many cals i burn. Just out of curiosity. But no BodyBugg for me.
My gym just added some Oly lifting classes at a time that's convenient for me. Yay!
OOO! How exciting! I'd love for mine to do the same!
K - I HATE THRUSTERS!!
Today our strength program was overhead squats I did 70-75-80-85 (3 x 5 reps, 2 x 3 reps) then the WOD was 21-15-9 KBS (rx was 24kg, I did 20kg), box jumps (rx 24", I did 20) and Triple unders!! If doing double unders then 42-30-18.
I think I could've gone a little heavier with my OHS but my quads were still tight and trying to jump was IMPOSSIBLE today... :frown:0 -
Ok, I have a nutrition question for you buff ladies. I have been on and off weight training for a few years now and never seen the kind of results I want. I have chalked it up to not sticking with the program long enough to force some real change in my body. Also, until recently (last week) I had no idea how much protein my body needs in order to grow muscle. What I had always been doing in the past was dieting while trying to put on muscle and now I finally understand how counter-productive that can be
Anyway, here is quick rundown of stats: I'm 31, 5 feet, 133 lbs, 30% BF. My goal is to get down to 25% BF. My workout plan has me lifting four times a week, two 'upper' and two 'lower' and cardio twice a week (on non-lifting days). My plan is to stick to mainly lifting until June or so, then switch into a "burn" cycle to take care of the pudge.
The other day I calculated my calories using 14 cals per pound of weight and ended up with 1800 calories per day. I am aiming at 120 grams of protein/day included in that 1800.
Does this sound reasonable? How do you ladies calculate your calories? If you burn a lot of calories in an intense workout, do you up your calories on that day? Do you eat less calories if you are on a rest day?
Sorry for so many questions!
Sarah
Sarah - sounds reasonable. I always aim for 1 gram of protein per pound of lean body mass, which I estimate to be about 88 grams for me...I usually am over 100 daily. Protein is definitely important for building muscle. Without a lot, I was a skinny minny. With it, my muscles pop. I estimated my BMR, them times 1.65 for my activity level, and I got 1950 for maintenance...so I usually stick to that (though I struggle to get 1700 some days!). I do relatively high intensity exercise 5 times a week but I keep it at that calorie level, I don't eat any additional since I already took my activity level (intense exercise 5x a week) into the figure. I don't gain, or lose, with that figure. It really is a matter of trying something for a GOOD 4 weeks and reassessing at that point. It takes time to figure out your maintenance.0 -
Oh, and I am trying to talk myself out of getting a BodyBugg...I am just so fascinated by them...even though I don't want to LOSE any weight I would like to know how much I burn in a day...too bad I can't rent one for a month or something...seems like such a waste when I really don't NEED it...
Those who have it, explain. Do you love it? Do you use it everyday?
I use mine every day. But I am also in the low 17s for body fat and aiming for 15s. I regularly burn between 700 and 1000 calories a day in exercise. So I have to be very aware of getting enough calories (and protein) while still holding a 200-500 calorie deficit.
The most useful thing it does for me, though, is tell me when its time to take an extended break to let my body heal. I am 42 and my body needs more time now to heal from my lifting regiment. I notice that after 5 days of intense lifting, my BMR raises significantly... on the order of 1.5 - 2 calories a minute while at rest. This means my body is working hard to repair itself. At this point, I take a good 60 hours off from lifting and just do some walking (like today) so I can get my calorie burn... but not stress my muscles too much.
So even though I did use the BodyBugg to lose 10lbs of Body Fat, it also helped me gain 10lbs of muscle while maintaining a low BF%.
Although I am pissed at having to pay a membership I don't use except for the ability to upload the data (so it can clean the memory which will fill up every week or so), it is worth it to me.0
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