Take care of yourself

Re: Take care of yourself (LiveSTRONG)

After work caused me to have six days out of the saddle, I finally hit the road this morning for a sweet little 46-mile roll. Nothing serious, only 1100 feet of climbing. I'll do a couple of those this week but throw in more climbing then put the hurt on Saturday with a 125-miler as the last big ride before the big race on September 6.

Then it's taper, taper and more taper.

 

Re: Take care of yourself (LiveSTRONG)

I'm nowhere near ready to start lifting heavy. Right now I'm on a treadmill at least half-an-hour a day (or if I can't get to a treadmill, I'm outside or at a mall), going 3 mph. A few weeks ago I couldn't get up to 2 mph.

It's all about gradually building up. Next goal is to go 4 mph, walking, on the treadmill, and walking some combo of 45 minutes-1 hr. during the day. Long term, I hope to be jogging, then running, and lifting weights. I'm actually thinking about starting strength training now, but need to educate myself and find something that will work best for my health needs.

 

Re: Take care of yourself (LiveSTRONG)

You are now on my list of heroes, Idaho. Cycling is something I really want to get into, but I can't get over my anxiety about getting off the spin bike and onto my real bike on the roads. I haven't ridden a bike outside in probably 10 years (despite spending five and a half in a college town that runs on bike lanes).

 

Re: Take care of yourself (LiveSTRONG)

Today

105-pound thrusters, 15-12-9; workout called for that number of muscle ups, but those are still above my pay grade, so I subbed 3:1 dips and pullups, which meant 45-36-27 of each for each round of thrusters.

Time = 48:23.

I tore one of my calluses damn near all the way off. The little patch of pink flesh underneath is a bit sore.

And agateguy, if you can afford it, get a few training sessions at a local gym or Y. A trainer can set you up with a workout program that will enhance the work you're already doing. Losing fat and replacing it with muscle makes the body work more efficiently, burn calories better and improves your overall metabolism.

And keep up the good work. Journey of a thousand miles and all that stuff.

 

Re: Take care of yourself (LiveSTRONG)

Pick up an introductory lifting book and start learning. Starting Strength by Mark Rippetoe is a great resource.

Good luck!

 

Re: Take care of yourself (LiveSTRONG)

Stronglifts.com is a great free resource for a strength program based on Rippetoe's book.

 

Re: Take care of yourself (LiveSTRONG)

I'll write them both down for future reference. Thanks for the heads up!

 

Re: Take care of yourself (LiveSTRONG)

Oh baby. After getting back into a full weightlifting program last week, I had trouble with the bench press. I started with 150, and it felt heavy. Then 160 and 170 were even worse. Somehow, though, I managed to do 185 four times. I didn't attempt 190, but I will next week. It was nice to lift with some cooler weather. Fay was whistled its tune outside my garage.

My goal was 200 by the end of the month. That might not happen. I seem to be moving up about five pounds a month. But I'll definitely get 200 by the end of the year. Hopefully, I'll make it to 225. But I'm not going to fret if it doesn't happen.

Now that I'm back to my normal routine, I'm ready to increase my other lifts. After reading a fall preps preview guide, I want to work on my squat. But I can't do that at home. I'm thinking of joining a YMCA just for the squat rack and the pool. I'm sure there are other benefits.

I capped off today's workout with 60 minutes on the bike. I did a moderately difficult first 30 minutes. On the last 30, I blasted away. I went 10.62 miles for an average speed 21.24 mph. Altogether, I rode 20 miles. I had a mat down for crunches. When I got off the bike, I dropped onto that mat like a stuck pig. I don't think I've ever been that f'ed up. I couldn't do a damn thing for close to a full minute.

 

Re: Take care of yourself (LiveSTRONG)

I've recommitted myself to the gym after wandering through a summer where I was drinking probably ... oh, six nights a week. And I'm talking a six-pack or more a night. In a shockingly related note, I probably put on 10 pounds because of this, even though I was working out at least somewhat moderately. Good thing I was still somewhat committed. I could have put on 25.

Trying to go back to being a normal human being and drinking only during the weekends, and so far so good. I can tell a physical difference already (look less bloated and beer gutty), even after just a week and a half. Upped the intensity in the gym because I wasn't feeling lethargic all the time, and I've been fairly sore all week. The good, I've accomplished something kind of sore. Hell, I did lunges last week and was sore for three days afterward.

 

Re: Take care of yourself (LiveSTRONG)

I was debaucherous to start the summer, too. But been back at the gym Monday through Friday the last 3 weeks. Feel vibrant again.

 

Re: Take care of yourself (LiveSTRONG)

http://www.marinecorpstimes.com/news/2008/08/marine_crossfit_081608w/

A former Navy wrestler is suing Crossfit, claiming a workout caused "permanent disability."
I don't doubt it's probably a frivolous lawsuit and we'd all be better off if he and more people like him would just suck it up and get on with their lives, but it seems like Crossfit is bragging about how a kid's workout proved to be too much for this guy.
That doesn't seem to smart to me.

 

Re: Take care of yourself (LiveSTRONG)

With that in mind, today's Crossfit workout: "Tabata Something Else"

Twenty seconds of each exercise, 10 seconds of rest, eight rounds of work total for each exercise, in order: pullups, pushups, situps and squats. No rest between exercises.

Pullups: 10, 5, 4, 4, 3, 2, 2, 3 = 33
Pushups: 15, 10, 8, 5, 3, 3, 3, 4 = 51
Situps: 12, 12, 12, 12, 10, 10, 10, 9 = 87
Squats: 15, 13, 14, 13, 12, 12, 13, 12 = 104
Total: 275

The upper body work dropped off quickly after the first couple of sets, but the core and legs stayed pretty much the same. Not a great total, but at least I have a baseline for the next time this comes up. And this was much harder than it appeared on the surface.

I got home and cut a callus off my right hand, soft and pliable as rubber, as thick as 12 sheets of paper.

Joe

Oh, and since Aug. 5, that's 546 pullups in six workouts. Maybe I can sue Crossfit for my callus.