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Old 11-12-2008, 08:10 AM   #11
Craig Brown
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Hi Susie-

I really don't see a reason to add load until you are fully rocking again. While you won't be building max strength, from what you describe your goals as, you don't need it. Work on moving the body through space, the lunges and hills sound right. Figure out what you can do without compromising your structural integrity and then be progressive. I'm working on this myself, and while it's hard to be smart, it is less painful!

Craig
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Old 11-12-2008, 01:13 PM   #12
Susie Rosenberg
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I'm working on this myself, and while it's hard to be smart, it is less painful! Craig

I think I have learned that.

Yeah, thinking about what I want out of all this is big piece of the puzzle. It keeps coming back to functional fitness.

I want to be able to pedal my old, heavy single-geared bike to the market and back.

I want to be able to do some serious hiking next year.

I want to be able to do yoga classes again.

I would like to be the best, strongest dancer I can be at this age. I'd really like to be fit enough to keep up with a general dance class.

With that in mind, here's my workout for today:

1. Treadmill
5 min. warmup
15 min. walking at 10-15% grade between 2.2 and 2.5 mph. HR was up there (142 at highest) and I really kept a tight core and used my legs, not my arms. Glutes feel it.

2. 2 sets of 10 squats to pick up a 15 lb. DB and bring it to chest height.
2 sets of 15 declined situps
2 sets of 10 back extensions
2 sets of 8 angled body rows using Smith machine.

Then, I went to PT. They started me on strength work today, using a resistence band, rotating at the shoulder. It was the lightest band, and it wasn't easy! But I feel as if I have graduated from purely stretching and moving the joint.

Yesterday's meals:

B: 1/3 c. oat bran, cooked w/ 1/2 c. blackberries, 1 oz. half and half, and 2 eggs
L: 1/2 c. brown rice w/ 4 oz. baked chicken and 5 small beets, 1 TB. pine nuts
D: 5 oz. london broil, 2 c. mixed green salad, 1 TB. bleu cheese dressing, 4 oz. wine, 1 c. red cabbage, 1 TB. butter
snacks: 1 crispbread w/ 1 TB. peanut butter; 1/3 c. brown rice w/ raisins and spinach and 1 cup 1% milk

Total cal: 1548 41% fat, 25% carb, 28% protein

I feel good!

Susie
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Old 11-12-2008, 04:10 PM   #13
Jay Cohen
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Awesome, Awesome Awesome WOD Susie.

Maybe consider a rest day tomorrow.

Good advice from Craig.

One day at a time, day in, day out.
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Old 11-12-2008, 06:11 PM   #14
Steve Rogers
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The squat to pick up a dumbell and bring it to chest height sounds like a good movement for this point in your training. Is this like a clean, or a squat and a curl?

As Dan John says: "The movement of squatting is important. Squatting heavy is not." He's got me just doing goblet squats with a kettlebell, mostly for the stretch.
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Old 11-13-2008, 05:06 AM   #15
Susie Rosenberg
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The squat to pick up a dumbell and bring it to chest height sounds like a good movement for this point in your training. Is this like a clean, or a squat and a curl?

As Dan John says: "The movement of squatting is important. Squatting heavy is not." He's got me just doing goblet squats with a kettlebell, mostly for the stretch.
I can't do cleans yet....maybe ever.....because the explosive component of getting under the bar is not good for my spine. Since I'm fused from C3 to C7, forces on my spine are transmitted to the thoracic spine and not diffused so much through nice healthy cushioned disks. This is why I can't run, which is a loss to me---I enjoyed running.

So the movement I concocted was a squat with a quick curl. Looked like my first attempt at a clean...

Today, I was going to swim for 45 minutes, but I am feeling tender in my shoulder and neck this morning, so I'm going to bail on that plan. I'm going to take today as an active recovery day and go for a moderately paced walk or two instead, as tolerated, and make time to do some stretching.

Yesterday's meals:

B: cottage cheese w/ berries and nuts, a bit of Fiber One cereal
L: (on the run) a few slices of ham, 1 slice of cheese, 1 apple
D: buffalo meat loaf, chinese cabbage cooked w/ bacon and mushrooms
S: nonfat plain Greek yogurt, berries, nuts

Total calories: 1400 51% fat, 21% carbs, 29% protein

Interesting thing is, my family is saying how tasty the dinners I've been serving are since I put the fat back into them. (I have to confess, during the time I put on these extra 15 pounds, it's from a lowfat reducing diet during the day along with carb binges at night. My family went through a TON of cereal while I was cooking that way, now all of a sudden, we're going through less cereal. I think even my hubby and kids aren't as hungry all the time.)

I sure feel a lot better.

Susie
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Old 11-13-2008, 05:10 AM   #16
Jay Cohen
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Good choice as to active recovery.

You're eating is right on the mark.

Enjoy the Day!

Jay
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Old 11-14-2008, 03:17 AM   #17
Susie Rosenberg
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Yesterday, I took a 30 min. walk that ended with a jog UP a short hill. Felt wonderful. Jogging uphill doesn't jar my spine for some reason. Had PT and a massage.

Yesterday's meals:
B: 2 eggs, 1/2 avocado, 1/2 orange
S: yogurt w/ almonds
L: collard greens cooked w/ bacon, raisins and salmon; 1 slice of cheddar cheese
D: collard greens w/shrimp; yogurt w/blackberries and Fiber One
S: 1 c. light ice cream

Cal: 1599 40% fat, 34% carbs, 27% protein

Today, I'm aiming to either swim or do a treadmill workout, then do my wee "strength" routine as I did the other day. I probably won't exercise tomorrow, as we're having a ton of company for dinner and I have to get ready, so I want to work hard today.

I'm so grateful that I feel well enough to do what I'm doing. I'm not impatient, I'm just happy to be moving, and my mood is so much better with a cleaner diet.

Susie
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Old 11-14-2008, 04:45 AM   #18
Jay Cohen
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S;

Again, you're right on track. Food choices rock.

Have a great Friday.
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Old 11-14-2008, 05:53 AM   #19
Garrett Smith
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Susie,
Nearly all the jogging/sprinting I do is uphill. I do believe it is "easier" on the body, while much harder on the CV system and mind. :-)
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Old 11-14-2008, 08:43 AM   #20
Susie Rosenberg
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Susie,
Nearly all the jogging/sprinting I do is uphill. I do believe it is "easier" on the body, while much harder on the CV system and mind. :-)
Hey, Garrett, that made me laugh, because if I could cycle cross country but only do the UPHILLS I'd be on it in a second. I'm terrified to get on my bike because of the downhills, so I know where you are comin' from.

I had THE BEST TIME this morning in the gym. I could dance for joy right now.

Here's why I chose what I did: I thought about my goals (thank you, Jay Cohen) and I realized it really is all about functional fitness for me at this point. I'm not interested in Crossfit PRs anymore; I'm interested in being fit enough to bike to the market, to hike up a mountain, to go camping and kayaking and stair climbing up Macchu Picchu (sp?) when I'm able to travel in a scant couple more years (kids growing up, retiring.)

So I imagined myself as a primitive tribe person, a la Primal Fitness thinking. I figured I'd row across the river with enemies in pursuit.

Translation: I did a 2K as fast as I could. (10:01, previous best 8:25!).

Then I thought I'd have to walk through the hills to get to the host village, so I did hill program on the treadmill for 25 minutes. (HR up to 142 for a good chunk of it).

Then it was time to build a temporary shelter, so I lifted things for a while (2 sets of 15 reps picking up a 15lb. DB from full squat to just overhead, elbows bent to 90 degrees). 2 sets of 8 angled body rows with step-ups onto a bench; 2 sets of wall pushups with stepups onto a bench; 2 sets of 20 declined situps, and I was spent.

I left the gym feeling really, really good, as if I really worked my body properly. No pathological pain, just a good muscle fatigue.

The 2K row really tired me out. I was bent over huffin' and puffin' recovering when one of the trainers came over and asked me if I was okay. It surprised me, because aren't you supposed to huff and puff after exertion? Why should anything be wrong?

Susie
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