krokador Member

Is this a fundamentals/basics class (I have a feeling not)? Most crossfit gyms I've looked into offer these kind of classes for newcomers, where you can learn things in an order that makes a bit more sense than jumping right into front squats and jerks, let alone thrusters, if you've never done proper bodyweight or back…

Still plodding along. Working out erryday. Not getting quite enough sleep xD Tuesday = Upper body day (loosely based on PHUL upper power, and I only loosely remember my numbers right now xD) Bench Press: 95x5, 105x5, 110x5, 110x4. I think? Lat pulldown: 85x5, 100x5, 105x5, 115x5 Incline DB Press + Incline DB Rows: 25x10,…

It's hard to give exact recommendations - as the other folks have said, nutrition does end up being a bit of a personal thing. So bear in mind this is coming from a 5'6" gal who is currently 208 lbs and trying to get down to 175. I have been strength training for a while and do have a good amount of muscle mass. But once…

Yesterday was Squats, I did Squats warm-up: 45x10, 75x8, 105x6, 135x4, 165x2 3x3 1 arm DB snatches / arm @ 50lbs (30s rest between sets) Squats work sets: 185x4x1 (2 min rest) Some double under practice Front Squats 45x8, 75x6, 95x4, 115x5, 115x5, 120x5, 125x5 5 rounds of 30s work, 30s rest, alternating between push-ups,…

Oh, peoples! @amyinthetardis1231 Sorry to hear you're feeling so run down. I hope the deload works out for you. Maybe you need to switch to a different type of goal for a little while? Maybe pick a skill to learn and focus on that? Or start focusing more on 1 lift and maintain the other ones? @hanlonsk Ah geez, those hours…

Looks like it's basically just me in here lately. Shoulder day. Adjusted my Froning rogue rope to as long as I can get it (I cut it a bit short, perhaps?) and it went a lot better than the other day! All in all I got over 50 DUs, and I think 6 of those were 2 in a row. I also did 6 min on the rower to get started. 91 cals…

Thank you. She was the sweetest little thing. A bit annoying, too. It sure is a change not to have her around. Even at 15 and sick, she was still the Queen and the Alpha cat. So now, the 2 other cats have been fighting a ton, I'm guessing to determine which Tuxedo gets to step up to the plate. Teddy bear Paul, or clawsy…

Had to take kitty to the vet and watch her go on Tuesday morning, so that ended up being a total (st)res(s)t day. I think I slept 4 hours in the entire night. I have a major sad since. Yesterday morning slept in, but did go for a run at lunch. I think I made 4k in about 32 minutes? Didn't get enough sleep today but still…

Said "to hell with rest day" yesterday and went for a "run", managed to do 4 km with basically no stops, in like 35 minutes. Probably walked enough afterwards to earn a 5k (and I probably walked about that much the day before in the afternoon. Sunny warm weather is soooo nice! I wanna be out all the time!). I also did a…

With the cat situation not being as dire, and actually getting proper sleep today, my workout went a bit better. DB power snatch x3/arm @45/45/50lbs Back squat 165x4, 175x3x3 Aside from loosing tightness at the bottom on rep 2 of the first set of 3 and hitting the safeties at the bottom (but still managing to fight it back…

Just a quick update on kitty: she was feeling better at lunch so I went ahead with getting tests done. She's not ready to go, but she is quite vocal at the moment. Probably is in pain. Hopefully we can figure out why and treat it.

Shoulder W5D2. Basically same as last week, minus the extra 1-arm work. I wasn't feeling it. DUs weren't clicking either. I did a decent 5 min on the rower as warm-up, but even that was sort of kind of half-a$$ed (the good news is, my halfassedness is improving). My older cat is sick and basically on the brink now, and…

I did not sleep well. Stupid period. Maybe 5 hours total. So, so tired today -_-' I was dreading this one, too. Almost decided to skip it today. Back squats warm-up: 45x5/10/15/10, 75x4/8/12/10, 105x6, 135x4 Broad jumps x10 (reset completely between jumps): I actually made one that was clearly beyond the 6 foot line! Small…

Shoulder rehab program, W5D1: The return of the Lat Cramp Started off with 6 min of animal walk practice (all over the place, too much stuff to list, but good full body warm-up!) Did the band pull-aparts 5x5 high and low... used the black band for 3 sets, but not sure it was the best idea. Wasn't feeling quite right? Some…

Squat program, W4D1 low rapid fire box jumps 3x3 @ 15' (with a depth broad jump on the last descent. Because plyo!) Back squats w-u 45x5/10/5 (i forgot my valf raises, oops?), 75x4/8/15/4 (yeah I needed an extra set of slow reps to get into it. Tight lower back is tight.), 105x6/12 calf raises (there we go! lol), 135x4…

Must... have... food... Squats, W3D3 Was able to string a number of DUs together at a 3:1 pace again. Every time I tried to "speed" up the rhythm though, I stumbled. So still work to do! 1-arm DB snatches, 3/arm, 3 sets, 30s rest. All 3 rounds at 45lbs (people were watching me power that thing around like "how is she doing…

Quick check-in. I'm a bit beat up this morning. Guess I didn't sleep well. I finally got a spot to do the in-hospital sleep study, so fingers crossed they fond something more than "Go to bed earlier" to help me feel less tired all the time. Started with 10 broad jumps for power. Lengths were similar to last week, but maybe…

Shoulder daaaay for dayyyssss DU practice 8 min : 19 total and a very bad snap on my right leg xD Band pull-aparts: 2 sets with black band today. Progressing! Ball push-ups: decided to try elevating the ball on a box instead of being on my knees. It ended up actually being harder. Still need to cue myself not to look down.…

I tried a few times, but my hands are long and slim and nothing fits right, so I end up with blisters as soon as I get a bit sweaty. I have pretty hefty callouses, but if you keep them trimmed and lotioned they don't cause much of an issue. I AM eyeing gymnsatics grips, however, but I don't know that I would have better…

I heard about them somewhat recently and did give them a try once, but wasn't using a lot of weight, I guess, and it didn't feel all that much more challenging. I guess my bum is too big (wide base of support) and my hamstring flexibility too good to make these as challenging as they would be for someone skninier xD…

Actually, if you only start down at your chin level on OHP you're leaving a good amount of ROM on the table. While for strictly bodybuilding it may not necessarily make that big a difference, starting at chest height will do more for your strength in the long run, IMO. It also forces you to really pin down the shoulders to…

Day 4 in a row, shoulder rehab w3d2 I started with 5 min on the rower, 1135m total (it felt REALLY good!) Then band pull-aparts, they are getting easy enough that I did 1 set with my black band. Progress! Did 3 min of DU practice, I think I got 10 total, which is a lot better than my lousy 4 in 6 mins 2 days ago xD Moar…

I was a lot more stable yesterday, actually! But MAN are my glutes SORE today! Haha. I think your doc may not be all that wrong - you didn't put 3 whole lbs of actual muscle on in that short amount of time, but adding muscle + consistent weight-lifting does also add a level of water retention which boosts your weight (you…

Ok, starting to feel the effects of lack of sleep + no rest day already xD Squat warm-ups: 45x5/10/15/5, 75x8/8/12, 95x6/4 good mornings (this was limit, not gonna try this again for a bit), 115x4, 135x2 Broad Jumps for distance x10 (take some time between jumps) Made it within .5 inches of 6ft almost every jump this week.…

Shoulder rehab, W3D1! I finally get to add some unilateral exercises! Started with 5 min of animal walks to warm-up, then 5 min of, err, rope whipping myself? (as it turns out, when the handle flew off a week and some ago, I had put it back on in reverse, which means I was rotating against it since then. Explains why I've…

Where has everyone disappeared to? I don't wanna be all alone in here! D: 2nd week of the squat program now underway. Weights heavier than last week, and I think it actually felt a smidge easier (and that was after spending 10-15 minutes scraping off half a cm of ice on my car. Arm workout, sure. Still, tiring!) Back squat…

More shoulder rehab stuff. Double under practice that really wasn't working well today... Not much progress per say. i think I may have added 2.5 lbs for 1 set of most of the exercises. Stumbled upon a crunchy feeling when my left shoulder was getting tired on one of the moves (that I tried to do with a pulley today…

Day 3 of the squat program. Today was simple, short and sweet. Not super easy, though. Still sore from wednesday! Mah gluuuutes! Back squat warm-up: 45x5/5, 75x6, 95x5, 115x3 work sets (2 min rest between each set): 135x5, 145x2x5, 155x5 Front squat w-u: 45x8, 65x6, 85x4 WS (~ 1 min between sets): 105x3, 110x3, 115x3,…

Me again! This time reporting in after a squat day! Like 30 minutes to warm-up (yes, I'm still that slow. BUT I choose to view it as I do get in some extra mobility work here that I don't need to do later in the day. :wink: ) Back squat 135x3x6 (1 min rest only between sets) The % are pretty spot on. With that short amount…

Today was basically a repeat of my first rotator cuff workout. I did animal walks instead of DU practice to warm-up. Including duck and frog walks. How to look incredibly silly at the gym! Took a little less time to get through the sets, shoulders burned a bit less, I was able to do the planks and push-ups better. Already…