Lifting like girls

Karen, you sound like you've got your workout mojo back. amrap is such a quick and dirty way to workout.

As to all my parties, we live in such a tiny, remote place that everyone here has sort of learned to make their own fun. I only have 1 left (New Years eve), thank goodness. Then I'll knuckle down to some serious workouts and clean eating!
 
Way to go Lib!! A little positive reinforcement is always a great thing! Leg day here. Squats, 95x8 135x8 155x8 175x8 195x6 175x8 155 x8x8. Gob squats 50# kb 2x15 and static lunges 40's 2x10. Barbell calf raises 155x35 x25 x20 and single unweighted calf raises right 3x15 left 3x20 (trying to equalize). I finished with 30 ab wheel rollouts. I tried to get as deep as these old hips would allow on squats, but even the gob squats weren't "cheek to crete". Ya know what..I've decided there are some things old guys that NEVER were flexible just cant do, and maybe this is one of those!! So screw it, and I will just do the best I can do and quit losing sleep over it! Keep "rockin the wods" sistas!!~!
 
Hi everyone!
Whew, still dealing with holiday madness here -- I may continue to be scarce through the end of the year, but we'll see.
Lisa, ITA about blaming grandparents for gift overload -- you're right, they can't help themselves. And they don't mind adding to clutter in OUR houses. ;)
Lib, Justine and Lisa said it so well! We're all in it together, woman! :D And, um, anyone who can survive an 8-hour car ride with family is WAY stronger than I am. Just sayin'. :p
I feel like we would have the most fun Commando holiday party. There would be a lot of iron and some kind of 'circuit challenge' going on. Or maybe we'd watch Cathe videos and any time she says 'work work', everyone does a heavy set of something. :) Of course, there will be 'special' protein creatine brownies galore.
Yesterday I tried a bit of ICE Metabolic TB. Only 15 mins due to toddler interruption. But I liked it a lot! Got my heart rate up.

Today was deadlifts in the 2-4 rep range. I did conventional (sumo ALWAYS tests worst for me, Jefferson about the same or a little worse than conventional). 235x4, 255x4, 265x4, 275x2(PR), 280x1(PR). Then BB hip thrusts 255 x10 x8 x7 x7. Superset of curls (60# EZ curl bar x15 x12 x10) and Paloff presses 3x15 each side. Played with a few pieces of LWF workouts for 10 mins then called it a day.
OH pressing tomorrow then a day off.

Gotta run! I'll be back when I can. :)
High fives,
Roz

ETA: Just saw the last two posts, don't know why they didn't load until now.
LIB, THAT'S AWESOME!!! YAY!!! :D
Tom, wow, amazing squats!
 
MomInVT said:
Hi everyone!
Whew, still dealing with holiday madness here -- I may continue to be scarce through the end of the year, but we'll see.
Lisa, ITA about blaming grandparents for gift overload -- you're right, they can't help themselves. And they don't mind adding to clutter in OUR houses. ;)
Lib, Justine and Lisa said it so well! We're all in it together, woman! :D And, um, anyone who can survive an 8-hour car ride with family is WAY stronger than I am. Just sayin'. :p
I feel like we would have the most fun Commando holiday party. There would be a lot of iron and some kind of 'circuit challenge' going on. Or maybe we'd watch Cathe videos and any time she says 'work work', everyone does a heavy set of something. :) Of course, there will be 'special' protein creatine brownies galore.
Yesterday I tried a bit of ICE Metabolic TB. Only 15 mins due to toddler interruption. But I liked it a lot! Got my heart rate up.

Today was deadlifts in the 2-4 rep range. I did conventional (sumo ALWAYS tests worst for me, Jefferson about the same or a little worse than conventional). 235x4, 255x4, 265x4, 275x2(PR), 280x1(PR). Then BB hip thrusts 255 x10 x8 x7 x7. Superset of curls (60# EZ curl bar x15 x12 x10) and Paloff presses 3x15 each side. Played with a few pieces of LWF workouts for 10 mins then called it a day.
OH pressing tomorrow then a day off.

Gotta run! I'll be back when I can. :)
High fives,
Roz

ETA: Just saw the last two posts, don't know why they didn't load until now.
LIB, THAT'S AWESOME!!! YAY!!! :D
Tom, wow, amazing squats!
Click to expand...
Roz..I thought you went AWOL, but you went CRAZY!! You CRUSHED IT!!!! ( ps, I ordered versa grips last night just to try to hang with you!!) Huge congrats on that wod!!
 
What great news all round! Lib, you must be thrilled. That's a big change in a short time, and one of the trickiest times of the year. You did what you needed to do whilst coping with exams, holidays, everything. Be proud!

Roz, fabulous PRs. I'm so impressed (and maybe somewhat envious ). That must be around 2x body weight? (I may have remembered incorrectly, but I always seemed to think that we were similar weights!). Right, that's my 2016 target! Does it mean you've hit 600 total? Whatever you've been doing (diet, off the floor etc), it's worked.

Tom, great squats. I don't think lower necessarily equals better. You'll know what feels right.

Now I'm feeling like a total slacker!! I'm longing to get lifting heavy again. Today I did some timed circuits:
6x3 squat jumps and then 20 minutes of:
Lateral lunge (12 each side)
Alternating 1 legged push up (12)
Face pull with 2 sec pause (12)

I managed 8 rounds. I then did 5 rounds of jumping jacks (25) and high knees (10 each side). Then, wanting so much to pick up my BB, I did lwf2 The Regular (BB <20mins). It was 30:30 of sumo dls, sit throughs, bent over rows, push presses, roll outs and hops over a line. 3 rounds came in at 18 mins. Entire workout clocked in at about an hour, and it felt just right.

Anyway, this party we're having...sounds great. Can we play pass the barbell, rather than pass the parcel (instead of taking a layer of paper off when the music stops, you add a weight plate). Instead of music chairs, we could play musical squats (instead of a chair being removed when the music stops, a riser could come off the high step, and we have to 1 legged squat to it). No end of fun before our creatine brownies! We could have a disco, and Lisa could try to teach me some step choreography! At least you'd all get a laugh!
 
I vote Justine, the party planner. She's got it all going on. Good morning everyone. Nice job, Lib. on the size adjustment. Roz, damn girl, totally amazing. You as well, Tom. Justine I do love those AMRAP programs. Those single leg box squats kill me. I was going to do Rock M Sock M Kickbox from ICE this morning, but, my dogs had me up all night. (they're like infants) It was snowing, they love it, and had to go out and roll around in it. My husband is out of town, so, I get to deal with the dogs. Evidently the inmates are running the asylum. They will be ignored tonight. So, when the alarm went off at 4:30, it was not just no, it was hell, no, and I hit snooze. I have upper body DOMS, it's been so long since I have had DOMS, that I love how they feel. So Rock M Sock M will have to wait until Friday. Last night was HoCo. Tonight will be GSF2
Great work everybody! Keep it up!
 
Tom, 'cheeks to crete'--I'm gonna steal that. Your additional reps for calf imbalances caught my eye. Never thought about that, I always focus on quad or shoulder or whatever, but not calves. Nice workout,and I can't even imagine what your numbers will be with versa grips.

Lib, woot woot! Spectacular news, and like Justine said, during the trickiest eating time of the year!

Roz, there are no words for you, Super Momma. I can't imagine you'd get anything but strict obedience from DD when she sees you lifting those massive loads...as in, 'don't mess with Momma.' But then I remember that she's two and everyone with any sense knows that 2 year olds
(and 3, 4, etc year old) run the world. Duh. ;) Good luck getting through the rest of the holiday craze.

I'm ALL in on this Commando party. Justine, I'll bring my step and we'll bust out some PRS1 combos with RS choreo for recovery. I liked the looks of your mish mosh workout today. I think you're doing great w/TS. Are you getting frustrated by the different style of training to the point of dreading it?

Karen, you deserved to sleep in after doing HoCo + a traumatic doggy night like that. Hope you're feeling better after more sleep.

Hey everyone, let me spare you from making my idiotic mistake--it is NOT a good idea to try to 'shock' your body by moving the drop sets pushups in GS CT to the end of the chest workout. I'd go into more detail but my baby just used my lap as a toilet. Smelly diaper change stat, if I can manage to move my arms!
 
HTS for me today. It took a full hour, and I progressed some of the moves. It's definitely doing me some good, and I enjoy the workouts, I just miss the very heavy lifting! Mind you, I ached all over from yesterday's workout.

Happy new year to you all. Do you celebrate? Will you be awake to see the new year in? It's one of the few nights I manage to stay up until midnight!!
 
HOLIDAY EATING TIPS

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the holiday spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.

2. Drink as much eggnog as you can. And quickly. It's rare... You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!

3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Holiday party is to eat other people's food for free. Lots of it. Hello?

6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.

8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?

9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.

10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.
Oh, and one last thing: Store goodies on high shelves or the top of the fridge. Calories are afraid of heights and jump out.
 
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Yep...I wanna go to Karen's party!! Shoulder day here and confessions of a sh!!TY pressor coming up. I suck at it, but am determined to get better..maybe obsessed! I did 20 freakin sets of ohp, short sets up to save energy, but wasn't able to get a pr. Went as follows 45x6 65x3 85x3 105x2 115x1 (could have done a few more but saving myself..) 125x0 nanna dropped to the previous 115 x nanna (must have strained my milk!) dropped to 105 x2x2x2x2x2 95 x4x4x3 85 x6x6x6x5x5x5 75x10. I really want to do 135 (goal) and hope its not too late in life! For a guy, that's pretty weak, but shoulders aren't my strong point (probably don't have one come to think of it). I finished up with shrugs, barbell variety 225 x20 x15 then dumbbell shrugs 85's x20. We were going to take some veggies (carrots among them) and dip to a party, but may have to trade "em" in on something decadent!! I've been "Karen shamed"!! Happy New Year my "Sistas of Iron"!!! And remember there is no indulgence that 20 sets of heaving lifting can' t cure!!! (motto of the season!) CHEERS!!!!
 
desertambrosia said:
I'm a gramdma again. A boy, Logan!
Click to expand...
Congrats!!

I want to go to Karen's party too!

Been down with a migraine for almost two days, finally got it to lighten enough to get around. Which means better by tomorrow. It's the stress from the last week I think. I think I'm going to do The on demand. It would lol give me a chance to try out several of the program's, and I would never get bored. I was trying to put it off, but I really want to try the ICE program! Lol

Great workouts all. Headed back to a dark room.........
 
Happy NYE Commandos!

Karen, welcome to the world Logan!!! You've had a very productive couple of weeks as a grandma--2 new babies! Yay! :) And yes, I am a huge advocate for the mashed potato volcano.

Tom, great workout!

Lib, sorry about the migraine. Hope you feel better. You won't regret On Demand! Go for it!

Justine, enjoy your final par-tay of the season. Hope you get to play a mind bending trivia game as part of the festivities.

I did High Step Challenge. I already celebrated the turning of the year w/my friends the New Zealanders via the Internet, so I'll be going to bed early tonight. ;)
 
Good evening everyone!
Post my WOD, then off to New Years Eve dinner with DH.
This morning 10 minute AMRAP...Single leg squat to box, close grip push-up, palm down inverted row. Ten rounds 4 reps each.
Bonus. 10 minute AMRAP... Glute bridge, lying leg raise, drop outs. Seven sets, 12 reps each.
Tonight I did HoCo Volume 2 again.
Happy New Year! COMMANDO sisters and Bro, are the BEST!
If you are going out tonight, be SAFE!
 
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