Fiddleman

I want to start a fitness thread where people who cross fit can post their WOD or ask questions cross fit related. I am a fairly new cross fitter at around 3 months. It does not matter how long you have been cross fitting. Please share your experiences. I will start. Today, my workout: Warmup: 1 mile run at 6 minutes 15 air squats 15 pushups 15 lunges 15 pull ups lots of stretching, especially hamstring. WOD: For 7 sets 235 lb DL at 10 rep Pushups at 7 rep Ght sit ups at 7 rep Box jumps at 7 rep dumbbell s*n*a*t*c*h*e*s at 7 rep and 45 lb Toe to bar at 7 rep Vups at 7 reps Kettle ball swing at 7 rep and 45 lb 400 m run (sprint) Time: 19 min and 45 seconds Preworkout: c4 and catalyst Postworkout: AMRAP bar I felt good today about this workout as finished it and did not feel like on verge of passing out. Felt great! Also I did everything raw today, no bands or modifications. That made me feel good about progress. Please feel free to post all things cross fit to share with others.

I think it also depends on the type of drink you order too. For example, drinking a spirit or cocktail usually does not do much to me unless it is something strong like a Long Island ice tea. Drinking a glass of the run of the mill white wine (5-6 dollars) also does little and buzz comes and goes like the wind and I have no issues the next morning waking up or with the scale. However, if I drink a fine white wine like Kendall-Jackson (CA winery) or St Michelle (WA winery) that is generally on the pricier side per glass (9-10 dollars), I will feel the effects much longer and, furthermore, have trouble the following day with waking up ( a little groggy - no hangover, but not alert like usual), the scale may tweak up .5 lb and my muscles look a little less defined, like water is being retained, especially around the core. It probably also does not help my effectiveness the next day during working out (cross fit especially) when i need focus. I like to have the pricier white wines because they are fuller and have a much more interesting and complex set of flavors. However, I don't like the results the next day. For this reason, I am trying to only drink about 1-2 times a month or maybe go back to none. I don't know yet.

Ok, I will stick to the healthy advice (I was just being funny with you), but you do think there is some legit reasoning behind the shock therapy right?

That would make for an interesting colada using green superfood mixed with alcohol. I do not think it has been done before... Lol.

Not really pushing them on you. I mention the m&ms because some have shown them as being really effective as stall breakers. I swear my weight drops when I do things like eat 4 protein bars in one day. It is about giving your stall some shock therapy, but only for 1 eating session.

You should not try a "full" bar. That would not only stretch in your stomach, but probably win you a Darwin award of the year. In case you do not know, a "full" bar is designed to expand, fill your stomach and stimulate WLS restriction if eaten 20 minutes before a meal.

That's great! From one guy to another who is after the same goal, can you share some strategies that are working for you?

nectar Protein is a good all around protein supplement, especially for new post ops. Have you tried the chocolate truffle with PB2? That is pretty yummy.

The GNC Amplified Wheybolic 60 is really good as a recovery protein shake drink because of bcaa (amino acids) in it among other things. Taste is good. I do cookies and creme.

No, not small potatoes at all. I am just trying to offer any advice that might help you break through your wall you are up against and have been fighting for a while. I hope other vets chime in because they have good advice, especially if they are long term vets like you. Thanks for being an inspiration to all us us newer vets - fighting the good fight every day. I do wish you success in your progress and will try and help if I can. So we know how often to send care packages to you, how long is your current deployment to?

As for breathing, I think it should be natural and coordinated with your cadence. If you are having trouble breathing while running, it is probably best to slow down. Speed will come with time. You do not want to run at any oxygen deficiency (holding your breath). As like lifting, your leg muscles need a steady flow of oxygen to function correctly. When you are starting out, remember to breath in every couple of strides and breath out every couple of strides. You really will have to think about it as first, but it becomes really natural over time. Eventually, it will just happen without you having to think about breathing in and breathing out. The same applies to all the other little mechanics that take place while running: relaxing muscles, focusing on good posture, landing solid in the middle of your foot, absorbing shock effectively (minimize impact with each step), small rotations around your spine, etc. If you really master the technique behind mindful running, it will eventually just feel like walking and you can really do a 5k, 10 k , 1/2 without stressing out your body. Won't that be a joy?

You know, that very thought has crossed my mind more then once when running > 8 mph. However, it is short lived and I have learned to trust myself and the technique that has been gained over time. Keep your treadmill on the slow side (4.5 mph) until you feel really confident about your technique, especially in terms of cadence and stride at different speeds. You will find that different strides and cadence are needed as you run faster then when you run slower. I find there is a difference in technique that needs to be considered in as little as going from 5.6 mph to 5.8 mph to 6.0 mph. It all becomes natural over time, as you really understand the technique behind different running forms. Be sure to invest in good running shoes! It will make a world of different when you are working on developing running technique. You have seen this in my other posts about running, but I really like the technique that comes out of Chi Running. If you really master it, you will never get injured and can really enjoy running while also making huge strides in endurance and speed.

Amy you are inspiring! Furthermore, your positive attitude is contagious. keep up the great progress.

Very nice results Louise. Thanks for sharing!

That is great news. Welcome to the post op life (maybe compare it to "the real world" in the matrix movie). You will find many friends and companions among you as you explore your path to goal. Feel the comfort from those around you. The burden is not yours to lift alone.

I have also found 3-6 g of omega 3 to be really helpful with controlling inflammation. There is a product I use that gives 3 g omega 3 per 1 tsp. Very convenient.

* raises hand slowly * past solid fattie here...

Crystal light? Maybe it is the Vitamin c in there that makes it harder for the stones to form. The stones usually are caused by the oxidation of Calcium that enters the kidney after being drawn away from the skeletal system due to high levels of Protein and/or certain drugs, herbs and chemicals. It is critical to always drink a lot of Water to help your kidneys out.

Spread is probably different, but you check with your nut if that adds comfort in the decision.