<p>Sabaray, twice a week is a great goal for doing strength training. Combine it with 3 or 4 days a week of cardio (and in your case probably 4 or 5 given the joys of distance running that you’ve discovered 
)and you have the makings of a great fitness plan that can be sustained for years. There is so much that can be accomplished in 2 days a week of strength training. Too often, strength training is viewed as old school weight lifting for multiple days and hours per week, but even 2 sessions per week can achieve noticeable gains in strength and tone. And if you mix in functional and movement based training, there’s a broad array of stuff you can do with just some dumbbells, stability balls, adjustable step aerobic blocks and body weight that will not only build strength and tone but, perhaps even more importantly, will provide conditioning that will improve activities of daily living, specific sports based movements and help avoid injuries that can sideline a person. </p>
<p>One of the scariest articles I’ve read on run amok, out of control Cross Fit training. Or for that matter, any over the edge high intensity training.</p>
<p><a href=“CrossFit’s Dirty Little Secret. Everyone has an uncle they’d rather you… | by Eric Robertson | Medium”>https://medium.com/@ericrobertson/crossfits-dirty-little-secret-97bcce70356d</a></p>
The follow up from the same author:
<a href=“I Didn’t Shoot John Lennon. But I Ignited a CrossFit Debate… | by Eric Robertson | Medium”>https://medium.com/@ericrobertson/i-didnt-shoot-john-lennon-7c154157c96a</a>
<p>I’ve seen a number of articles like that one, MnK - very frightening. </p>
<p>Warning: I’m about to be snarky. One of my regular running routes has me pass a Crossfit gym - big glass windows, open door, blaring music - tons of young, very athletic appearing people - I’ve seen them running up and down the hill several times, carrying what appear to be giant logs or boulders (jk) - they regard me with what can only be described as thinly veiled contempt. I get a lot of “morning, ma’am” - emphasis on the ma’am. </p>
<p>A woman in our neighborhood who owns the dog that’s attacked Sabadog on two occasions registered for the same marathon I did - her first - she was in the 4 hour corral. She’s 27 and is a crossfitter. Out of curiosity I looked up her time - 6 hours and 20 minutes. Heh. This ma’am will stick with running, weights and Pilates. </p>
<p>I actually googled how Crossfit trainers get certified. They do it in a weekend! One weekend - and they’re out there running classes with moves that can be very dangerous if not done properly. The good thing is that I hear it has spiked business for chiropractors and PTs. </p>
<p>Hi all, just checking in - have been spending a lot of time in the hospital with my mother who’s had surgery (she’s fine, just a hip replacement) - but have been trying to keep active. Yesterday did pilates in the morning and yoga in the afternoon; did strength training this morning and will try to do something after I leave her. I did sign up for a local Turkey-Trot type of 5K so hopefully that will get me some cardio! </p>
<p>Hot yoga on Thursday and workout with my trainer yesterday (TRX squats, lunges, rows, chest press and flys), kettle bells, and then some work with weight machines–leg presses and rowing machine. Rest day today, although I volunteered to work at the local food pantry, which is distributing turkeys. Not going to be a total couch potato.</p>
<p>I have a Polar Flow activity monitor and notice that even on days when I’ve gone to the gym, walked, or gone to yoga there are times when I’m at home that I get an inactivity notice. Usually it’s when I’m on the computer. I don’t sit at my desk; I have a stand-up desk arrangement, but I still get an inactivity alert. I’ve read about recent research on the importance of moving throughout the day and that just going to the gym for a finite period isn’t enough. I’m fine in the nice weather because I garden but in the winter, it’s hard to get out. Any suggestions for more ways to move indoors that aren’t actually workouts. I do light housework (I have a housekeeper so I’m not doing heavy cleaning) but I’m always straightening up and putting stuff away (I’m a bit of a neat freak.) </p>
<p>Nice that your time was better than the Crossfit gal Sabaray. Sometimes geezers know better.</p>
<p>Just came from the basement. Did a 20 FTP test on my indoor trainer. 30 minutes of warm up intervals of various intensities followed by a 20 minute interval at the highest intensity I could sustain for the full 20 minutes. Then a 10 minute cool down. The tricky part is to not start out the 20 minute interval at too high an intensity that can’t be sustained for the full 20 minutes. This is about the 5th time I’ve done one of these and I’m still finding that my wattage for the first 5 minutes is higher than the last 5 minutes. Once you get the average wattage for the 20 minutes, you take 90-95% of that and you get a good approximation of what kind of wattage you can maintain for an hour which is what the FTP value represents. From that you calculate wattage training zones to structure workouts. It’s not a comfortable test but I did discover that Comcast’s Classic Rock Channel did help :).</p>
<p>One of the most insane CrossFit videos I ever saw, which was offered as a for real, legitimate exercise, was of 2 guys standing 3-4 feet apart facing each other. One was holding an Olympic bar loaded to about 155 lbs at chest height. He did a squat, the did an explosive plyometric jump from the squat position, and threw, yes, threw the bar to his partner who caught it at chest height, did a squat and repeated the move. Just how many ways insane is that lol!</p>
<p>Happy to see all the activity on this thread and all the contributors!</p>
<p>Even happier to read about all the delicious food - I don’t think I have EVER had grits! - shrimp and grits sounds awesome! I may have to take a looksy at that recipe! </p>
<p>You know, I love good food. No matter what my fitness/healthy eating routine, I WILL have room (or make room) for good delicious food here and there that may even be carb and calorie full. Life is too short to not enjoy it in small doses!</p>
<p>Sabaray, great story about the fit chick - who’s record you CRUSHED. :)</p>
<p>I am meeting with a well respected doc - actually chair of the department - at the medical school I work at to discuss my bone density reports and the osteoporosis. I went to the pharmacy and declined the meds the NP initially prescribed to me wanting to talk with someone more indepth before I start any treatment. I am going to advocate for a possible second dexascan - my lifestyle/weight/fitness has changed a lot since then - and PERHAPS could have helped to turn things around. Wondering if some other methods might be worth trying initially before meds. We shall see. In that vain, I know I should probably start including more strength training, though not my favorite - and after I talk with the doc will schedule a session or two with a fitness person at my facility to teach me what would be best for me to do. Moving forward!</p>
<p>sabaray- Glad you beat the crossfit chick! I know MaineLonghorn has had a good experience with her Crossfit instructor, but I have heard lots of horror stories, for sure. I know it isn’t for me!</p>
<p>8.4 miles- gloomy but warmer (48). I started out too fast (I seem to have forgotten how to do longer runs) and the last couple of miles weren’t much fun as a result). I am not a particularly good role model here as far as food, but I was telling myself that if I made it through the run I could go get a donut (or two). And that I did! </p>
<p>Yeah, I’m glad I beat her too. Petty, but it felt good. I have to laugh - five years ago I was actually thinking Crossfit would have been a good option. Good Lord - what was I thinking! </p>
<p>abasket, I hope you’ll report back on the recommendations you get re: bone density. After my mega doses of Vitamin D, doc now has me taking 2000 units a day. After all my bad eating, my weight is again close to where it was pre-race, which is a relief. </p>
<p>If I were my old, vigorous self, I would try Crossfit just to see. I would probably like it. What’s not to like about being surrounded by good looking young people? I tried Bikram a few years ago and while I thought it suffered from some of the same defects presented about Crossfit, I was surrounded by good looking young people. </p>
<p>IRL trying to be consistent. What happened to the old disciplined me? </p>
<p>What’s not to like? Bad technique and form, bad exercise science, no knowledge of injury prevention, the list could go on. Not to say that all CrossFit gyms are the same, I’m sure there are some good ones out there with knowledgable, experienced, well trained instructors but as CrossFit morphed into a mass produced cash cow, those became few and far between. In contrast, I occasionally work out at a studio called Unite Fitness. Run by instructors in their late 20’s, early 30’s, very knowledgable and extremely well trained as instructors. Classes are periodized cross training based and are filled with young, fit 20 and 30 something’s. I’ve got 30 years on the typical participant and being surrounded by all that energetic youth is invigorating. But in this case, the workouts are science based and safe. If you go yo a CrossFit gym, ask the instructors where they got their training, how many hours it was, do they have certifications from an organization sanctioned by NCCA. Compare the answers you get to other gyms.</p>
<p>MKAT:</p>
<p>The exploration of your new gym sounds like fun! Got any particular favorites among the stability ball core exercises?</p>
<p>I think the most brutal one for me is [stabiltiy</a> ball dead bugs](<a href=“Stability Ball Dead Bug - YouTube”>Stability Ball Dead Bug - YouTube). Try to hold each position. If your abs aren’t on fire, press harder into the ball with the knee and hand.</p>
<p>NOTE TO BEGINNERS: I would characterize this one as a very advanced core exercise. Go easy, especially if you feel it in your lower back. When I first started doing it, I had to fold a towel and put it under my lumbar to press against and stabilize my lower back.</p>
<p>I did CrossFit once (had a groupon). It was intense. The trainers were nice, but it was all young twenty something jocks. Orange Theory seems gentler and it’s a mix of young and middle aged. </p>
<p>A belated thanks for the chili recipe, and your own meat magic concoction. Shrimp and grits, yum. The latter looks something like Emeril’s Bam seasoning. Love Penzey’s mail order! I used to make a spicy garlic and cheese grits–haven’t done that in quite a while.</p>
<p>It’s a drizzly gray day here, so H and I hit the gym. I ran 5 miles on the treadmill. Something strange happened, though. The woman next to me was running, but she was talking to herself and cheering herself on, complete with arms up at times. Other times she was hanging on the the treadmill handles for dear life. She kept looking over at my machine settings (slow and steady). Even though I’m in the “whatever gets you through” mindset, this was very, very distracting. She ran for four miles. </p>
<p>New to this thread. I came across some great videos on You Tube. Remember Kathy Smith & Gin Miller? Definitely more my speed. Cross fit sounds terrifying! You guys are beasts!! LOLOL </p>
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<p>I went thru Paul Prudhomme’s Lousiana Kitchen cookbook and figured out his seasoning mix for beef (Meat Magic), seafood (Seafood Magic), pork (Pork and Veal Magic), etc. These days, I just mix up a bottle of Emeril’s Essence and use that as a generic Louisiana seasoning.</p>
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<p>Welcome New Haven! Not familiar with those two you mention!!! But if they get you moving, it’s all good. :)</p>
<p>Man, this morning it was an ice rink out there. Seriously, had to literally place a rug outside on the front porch to be able to reach the grass so our dog could get his business in this morning - EVERY ounce of pavement, sidewalk, drive was coated in ice! Now, at 8pm it’s 50 - if I felt safer I’d be fully tempted to head out for a nighttime run. Hoping that tomorrow doesn’t rain all day so I can get out and avoid the dreadmill for a round!</p>
<p>MOWC, did you say you have a race tomorrow morning? Or was just your daughter running (apologies, old slow mind…) Hope whatever, it’s pleasant being out in it! </p>
<p>It’s Flying Monkey Marathon weekend- one of the toughest courses in the country. Race is tomorrow and I am NOT running. I decided after last year (my 3rd Monkey) that I wasn’t interested in running it for a few years. It will be my daughter’s first Monkey, and she’s nervous. She’s an Episcopal priest, so she had to take a Sunday off of “work” for Monkey. I am working an aid station that the runners pass by 3 times. It is supposed to thunderstorm and rain, but it will be in the 50s. Last year it was 22 at the start and I was miserable for most of the race. It’s sort of a cult event- limited to 300 runners and there is a picnic potluck at the finish area with Yazoo beer kegs (local brewery). It doesn’t pay to run too fast because beer can’t be served until noon. Lots of good swag- even for volunteers. I’m pretty involved with the race every year. It feels wonderful to not be running it! Many of us got tattoos to commemorate the race. The logo is very cool. I added 26.2 to mine and everyone wants to copy it (fine with me).</p>