Fiddleman

Good job on the planking!

On the above post, 1:45 split time is for rowing. Split time is the amount of time it takes to row 500 m. No way in **** I am going to run hard for 15 minutes after part B in 20 degree F weather. That is a recipe for getting serious bronchial spasms. I followed the advice above from others (M2G, BTB) to " just say no" to it. it was an easy decision.

Hit 400 s yesterday. Yay! Next goal, 430s.

Today is the first time in a long time my entire upper body feels like to has been trash compacted. I think that is good to feel sore like this. It means I will build up the upper body even more. Today is definitely a rest day for me after a good solid week of cross fit. Last night: 500 m row. Planked for 400 s. Did 5 rounds of 10 x sets of jumping lunges, push-ups, sits ups, back extensions, etc. Took 15-20 minutes to build to a heavy Jerk. Form is getting good at heavier weights. Explosive. B. Three rounds for time of: 1. 275/185 lb Deadlift x 15 reps (did 165 due to back issues, used my rogue belt even though not anywhere near my max) 2. Handstand Push-Ups x 20 reps 3. Pull-Ups x 25 reps (I used some special gloves from fit 4. no rips or new calluses. Yay!! A little harder to "feel" the bar, but worth it if no rips) 4. Double-Unders x 30 reps C. Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort. . 1:45 split time. OMG after doing part B. Need I say more. So tired today after this workout last night. I took 2 extra naps of 2 hours each. Now I am feeling (more) refreshed and a little less sore. Upper body still aches, in a good way, I hope. I am on a business trip next week and am going to search out a cross fit gym in Stamford, CT. Hope I get the time to workout while there. It is always iffy on the business trips because of dinners with colleagues, etc. I might do the "deck of card" workout and planks if I run short of time during the days there.

Yup - be careful on the filthy. I would agree not to do it unless you cut reps to 10 or less and modify wall ball portion, OH portion and back extension portion to be non weight bearing. Maybe air squats instead of wall balls, PVC pipe on OH and back extensions. For burpees, perhaps hold plank. Not sure about modding that. For double unders, maybe do singles. For jumping pull-ups and box jumps, maybe do pistons while stabilizing with one hand and stepping, respectively. I think there are also kb swings. Not sure how to mod that. Perhaps use a PVC pipe following same arc motion of swing. My advice may be bunk as I have only been cross fitting for about 8 months and am making suggestions based on what I know(which is still not that extensive). Filthy is my new favorite WOD because it is so diverse (10 different exercises right?) and really pushes stamina (50 reps for each exercise). I got 23 min on it last week Rx which I think is pretty decent. Tough one.

Cheers! Good for you. Sounds like you are sliding right back into it. Impressed you did a Helen now. Murph is tough. I would hold off on that one for a while. Maybe hit the days where there is a Cindy or perhaps Tabata style. Those will be a little easier while you are getting your elite on.

actually, I was like the elephant on my 3rd set of hand stand push-ups last night (around number 55 out of 60). Head slumped onto ground. Lol. We had to do 3 rounds: 15 215# deadlifts (165 for me due to back issues) 20 hand stand push-ups 30 pull-ups 45 double unders

NSAIDs are not good for those looking to benefit from Protein synthesis (aka muscle growth) following exercise that breaks down the muscle. I want to share the following study below with others as I found it very enlightening. I have been researching this connection between protein synthesis and pain medicine in order to understand my own lack of progress after months and months of "doing the right thing" in the gym and with my diet. I have been taking therapeutic doses of ibuprofen and some use of Tylenol to deal with back and neck inflammation unrelated to exercise. After finding this information, I have stopped taking the pain medicine cold turkey despite having to deal with the inflammation. In order to combat these back and neck pains, I am turning exclusively to posturing focus, when standing or sitting, and very focused physical therapy at home with rollers, lacrosse balls and yoga stretching. It does help, but requires a lot more time and focus. Does anyone know how long it will take for the effects of COX-1 and COX-2 inhibitors to leave the body? Will months and months of taking high doses of ibuprofen cause a permanent change in the body with regards to these enzymes? Here is a study outlining the effect of NSAIDs such as aspirin, ibuprofen, and acetaminophen on muscle growth. -------------------------------------------------------------------------------- If you are one of the many people who take a few Advil aspirin,or any other NSAID after a workout or in the days following to alleviate muscle soreness, think again! There is recent research that conclusively shows that taking NSAIDs after exercise-induced muscle damage significantly reduces levels of the prostaglandin, PGF2-α, which is intimately involved in the protein synthesis that occurs post-exercise; we work out, tear down our muscles, and the anabolic process of tissue repair and hypertrophy is dependent on levels of this prostaglandin.(1,2). It has been known for some time that maximal, prescription-level doses of NSAIDs will inhibit skeletal muscle protein synthesis, as the study in reference (2) below was performed in 1982. Most of these studies, however, utilized in-vitro systems where cultured myocytes were exposed to a stretch-stimulus to induce tissue damage and then protein synthesis was measured with-and without the presence of a high concentration of NSAID. As those of us in the field of pharmacology have (painfully) witnessed time-and time again, in-vitro systems are rarely representative of what actually occurs in-vivo. Because of this the notion that NSAID use after a workout might decrease muscular gains was passed off as an artifact of the experimental systems used; and not representative of what somebody would experience when taking over the counter doses of NSAIDs. A group in 2001, however, using eccentric contractions in human subjects to induce muscle damage, showed that post-exercise NSAID use drastically reduced the increase in protein synthesis normally seen in response to muscle damage. This study is relevant to real workouts because the researchers used a model for muscle damage that is very similar to what what happens during a normal weight training workout and the doses of NSAIDs used in the study were normal therapeutic doses, not unlike those that most people would take for a headache or after a tough workout for soreness.(3) The results of this study were that, in the untreated subjects, post-exercise muscle protein synthesis (24 hours post-workout) increased in upwards of 76%, while subjects that received either acetaminophen or ibuprofen saw no significant increase at all. The implications of this study are huge; if you are into taking a few Advil after a tough workout to alleviate soreness, think again; you may be severely hindering your progress. It is important to know the mechanism behind such a phenomena because it may be possible that we can use this to our advantage. NSAIDs inhibit the enzyme COX-1 and COX-2, which basically take a common substrate, arachidonic acid, and through a cascade of biochemical reactions create a number of prostaglandins. Some Prostaglandins cause inflammation and are largely responsible for the pain response we get after a workout. Reducing prostaglandin synthesis by inhibiting the COX enzyme can reduce pain and inflammation, but at the same time reduction of the specific prostaglandin, PGF2-α has a dramatic effect on the ability of muscles to hypertrophy(2,4). Intuitively, this makes sense, because inflammation is intimately involved with the healing process. Although there are certainly situations when reducing inflammation is beneficial, after a weight training workout is clearly not one of them. The pathway is outlined below and as you can see, inhibiting COX will have the effect of reducing PGF2-α, inhibiting the ever-so-important protein synthesis that occurs to repair the muscle and allow it to hypertrophy. So there you have it, convincing evidence that NSAIDs after a workout inhibit muscle gains. The next question you may ask is: How can we use this to our advantage? (i.e. by somehow increasing PGF2-α levels). Glad you asked! This will be coming in a future post; sign up for our feed or to receive posts by email to get this cutting edge info as soon as it is published. Until then, keep training hard and continuing to learn; the day you think you know it all is the day that you stop making gains. ------------------------------------- Here is another link for your reading pleasure on the same topic: http://adisonline.com/sportsmedicine/Abstract/2012/42120/The_Use_of_Nonsteroidal_Anti_Inflammatory_Drugs.3.aspx

As much as I can stare at the top photo for hours, I do have to say her form could improve a little. She is hyperextending her lower back in that position. She will get lower back pain that way. Instead she should stabilize her core better, perhaps some more pelvic tilt (no dirty remarks, resist...lol). If you are experiencing ache in lower back from planking, try the eliminate the concavity seen in the picture of the naked woman.

I suggested in a previous response that you may want to consider increasing daily caloric intake to create a good metabolic burn rate with respect to intense work outs like insanity. Try this. Your weight may increase slightly until your body adapts to the new homeostasis (give yourself at least 6 weeks to "fix" the metabolic burn rate). The temporary weight gain is just water under the bridge. No need to get angry about it. It just is. The weight will drop again. Eating far fewer calories then calorie requirements will unfortunately lead to low metabolic burn rates. Generally, sub 1200 daily calories are reserved for new post ops. Once you move into vet territory and are wishing to find a way of eating for life, most doctors / nuts would suggest eating closer to 2000 calories daily in a nutritionally balanced fashion combined with moderate exercise. That is just my opinion and I am only stating to help. I think others would agree. Good luck. You are going to find success.

I cannot begin to express my gratitude for the information that everyone posted. Thank you.

I have a used precor c954 model @ home for a couple years now. Actually, I got it a couple years before surgery (July 2012), but did not really start using it until post op month 5 for running (lost about 100 lbs first). It is commercial quality and has been super solid. Literally. The thing is built like a tank. It also is made almost 15 years ago. We bought it used off Craig's list for about 1000. I have put in many different types of runs on it from long (20 miles) to race length (5k and 10 k) to HIIT to sprinting. It has only a few programs, but I don"t need more. I can make it do anything by setting speed and ramp at any time. I do not need built in TV, DVD, mp3, etc. I have a wall mounted tv hooked up to cable with wall mounted Bose speakers. I have an iPod with Bluetooth headphones for music while running. Go with precor if you can as they make quality equipment. Personally, I run outside more today than on the treadmill, but did spend a lot of time on it for about 6 months. Be sure to invest with good quality running shoes if you will be running on it as opposed to walking on it. The right pair of running shoes make a huge difference, no matter what treadmill you end up buying.

youmight find this information helpful: http://www.shopping.com/xSBS-dr-scholl-s-moleskin-plus-cs6-rocktape-rocktape-endurance-for-athletes-black~PRDLT-119734105-137129404?sb=1

Ouch. That is quite a rip. Be sure to use some Neosporin and keep it moist; let it breath. Maybe some rock tape will help you still be functional while it is healing. The rock tape on top of a good quality bandage on top of Neosporin helps me get through the 1-2 weeks healing process and still allow for use of my hands. I get these often on my hands from lots of pull-ups and toes to bar so can give you empathy on the pain.

I will most likely do this next time. Asked around today - I was not the only one who had bronchitis issues after that sprinting workout. Most people I talked to said it is fairly common to have bronchitis spasms when doing a hard met con workout in cold temperature like yesterday. My first experience with it. The coaches today said, jokingly, bring it up with the boss when I raised the concern about not doing it.

Well, unfortunately, here is the thing: I found out this last week I have 3 spinal issues not working in my favor: 1. Multiple compound fractures in the thoracic region 2. Degenerative arthritis in my neck and in my thoracic region. 3. A lot of bone spurs on many vertebrae in the thoracic region. I found this out with some X-rays taken as part of another visit to the clinic. I discussed the with my doctor today (PCP) and he says it is pretty rare to have these issues for my age and gender. He says the state of my back is comparable to someone who has fallen off a ladder. Really. I am a bit bewildered about how I ended up with all these issues, but do know the physical artifacts have resulted in back pain (not soreness per say) in addition to basic inability to bend my back correctly when squatting or bending over with heavy weight. The PCP thinks it may be auto-immune related and the body is attacking the bone and connective tissue fairly aggressively. Much of the connective tissue is gone between many vertebrae according to the X-rays. I have an initial consult set up in January to discuss options and figure out what this thing is. I am tired of having constant back pain every day just from sitting or standing,even though I am keenly aware of my posture to prevent more pain. I am careful with my form when I work out. In fact, my PCP said to continue working out if it does not cause pain that cannot be managed. I did not have these back issues quite so severely before VSG, but I still had a lot of back uncomfortableness for a long time. I do not want to continue taking NSAIDs , yet I do not want pain all the time. It lowers the quality of life for me. I have been really good about eating nutritionally well, taking vitamins, etc post op.

That is good to hear. Try and ease back into it after 6 weeks off AND being a new post op. No killing the WOD or PRing a lift today. I look forward to reading about your cross fit journeys as a post op. Kudos for getting back into it so early. Be careful!

If you guys want to try another good core exercise in between planking for this challenge, try the hallow hold. This is where you are on your back, arms and legs are stretched out at about 45 degrees, and, most important, your lower back is glued against the floor. There should be no air between your lower back and the floor. Trust me, this is a challenging core exercise and might be kind of fun as a diversion from the plank (not to be done instead of). Start with holding for 30 s and go from there. Here is a description and demonstration: http://gymnasticswod.com/content/hollow-body

Got a 320 s plank at lunch with my lifting shoes on. I am telling you, the shoes really make a difference so you are focused on core stability rather then feet issues (slipping, toe aching, etc). Will try a 400 s tomorrow. The problem for me is I get bored of holding the plank after a while, not tired, and lose my focus. After focus is lost, my motivation wanes and I drop (give up). Most fitness related stuff is like that. Focus separates the good from the great athletes (at least from my point of view). Lack of laser focus will produce mediocre results at best. I need something that will keep my interest, perhaps put on some of the running music. Wait. Hm. Maybe relaxing new age tranquil music would be better for planking.

Besides adding more weights and doing more reps to your existing lifts and exercises, respectively, Consider trying some harder, perhaps more advanced, body weight exercises and see how your body does with them. For example, instead of doing air squats, try doing jumping squats or star jumps. Instead of doing push ups, try doing jack push ups or bouncy push ups. Instead of doing lunges, do jumping lunges or lunges while holding dumbbells or a plate. You get the idea. You can find more exercises like these by googling body weight workout. These suggestions will result in improvements in stamina and power. You can also increase speed to give yourself more of a workout. I think I have seen you on some running threads. Instead of steady state running, try sprinting short bursts. The sudden demands on your heart for oxygen will cause more blood and nutrients to get pumped to the muscles resulting in faster results and a truly dynamic workouts. Try to mix up the demands on your body, every day if possible, in order to burn mad calories. As others have said, it is key to pay attention to good form in order to prevent injury and not waste energy. Never just go through the motions in a work out, always challenge yourself. I know, preaching to the choir. Lol. Thanks for asking.

be careful running in 18 degree weather. I had a bit of an issue yesterday when running fast in 25 degree weather.

love it! I have this issue also when doing @ home workouts with other dogs in the room that want to play when I am jumping around in a workout. Lol. My dog is usually cool about it and just mellows out while I do all the hard work.

I do not have a really good answer for why we had to run outside. The only answer I can offer you is It is a cross fit box so the only cardio equipment we have is the rower (eg concept 2) and not very big inside. I think I would have suggested we measure out the equivalent distance inside and run between walls. Unfortunately, no room for this given other people doing other things and, in my opinion, too much deceleration and acceleration required when changing directions when hitting a wall (about 50 m between longest distance inside). We already have one direction change when running outside and that eats into time in order to decelerate and accelerate again. Rowing for max calories would have been a similar workout (in my opinion), but that is not what the workout prescribed. We were to run 400 m sprints for time. I am seriously questioning why we did it though. I had bad breathing issues for at least 45 minutes after the running and trouble breathing normally for the remainder of the evening Again, felt like I needed an inhaler or something. Pretty sure it is the cold air that did this because I have run fast before many times and never had this issue. Only guessing, as I have no experience with breathing issues like asthma or chronic bronchitis for example. Feel fine this morning though or at least better. Notice my times. These are fast (sub 1 min for each 400 m sprint, 50 s fastest). Maybe one should not be running this fast in sub freezing temperatures where the heart requires so much oxygen that breathing rate goes through the roof. Guessing, as again, no idea. Hopefully we get some warmer temps next time.

I am 5'11" and my body seems content with weight between 172 and 178. I eat a fair amount of calories (2000-2200) to support daily exercise (no starving here). I try and balance out carbs with protein in a 2-1 ratio for 2 out of 7-8 meals during the day. The rest of the calories are a balance of protein and veggies. I have maintained this range from about 6 months ago. My original goal was slightly higher at 180 and achieved February 2013. I started the WLS journey at 360 back in may 2012 (surgery in July 2012 at 335). Try and find a maintenance weight that your body is "happy" with and where you can easily maintain day in and day out. I would say 180 is a good weight to aim for considering the average guy height of 5'10. It may be higher on bmi chart, but is a good solid weight that supports a good muscle layer (not huge, but decent and functional). 185 -190 sounds good for you since you are a little taller then average 5'10" height, average bone frame size.

great job!