I just joined Equinox. Needing to get back at it! Anyone a member? What do you love? What do you not love?
But it’s a good miserable. What attracts me is two things. I like really enjoy the variety of exercises and movements and the results.
I’m a sneakerhead, so what type/kind of shoe did “we” buy @sabaray ? 
I used the Nike running app for a while, and I thought it did a nice job. But for some reason I don’t like running with accessories and I wasn’t really into logging my miles and elevation everyday.
Ha, “we” are the proud owners of wildly fluorescent Salomon XA Elevates. Supportive and can be used on a variety of surfaces and terrain. Let’s hope so anyway!
I’ve continued with boot camp but am having some elbow problems. I took a bad spill running last fall and fell directly on my elbow. With an increase in upper body work I’ve found it difficult to fully extend my arm on some movements. The arm isn’t weak, just stiff and painful. I’m thinking I may be doing a movement incorrectly to aggravate it so much.
I’m always on a never-ending search for a great running shoe, which is also be a great gym (lifting/barbell, burpees, wall balls, box jumps, etc.) shoe. But I haven’t found one yet. There’s always a compromise one or another.
Hey, sorry about the elbow. In my house, the old running joke is that sit-ups cure everything. 
Nothing wrong with having a big shoe collection.
@crknwk2000 - I’m pretty jealous of that Equinox membership. I’d like to try that “master of one” class. Their Pilates offerings look extensive too. Have you tried any of the tread classes?
Hi @sabaray, so far just a boot camp, Strong and my very first spin class EVER (lol) called Pursuit Burn (i kinda wanted to throw up, but I’ll be back). Oh, and the steam room ; ) They’re having a deal in May where they wave the initiated fee and I’ve been a slacker this past year so I figured if I’m paying for a monthly membership I’ll force myself to use it. I’ll let you know how the Master of One class is : )
Def feeling sore today.
It seems like a good place and I’m glad there’s a wide, wide range of classes (including stretching, restorative yoga and meditation) because at 48 I need some restoration mixed in with the strength and cardio, that is for sure.
For anyone interested, one of the major CF events, the Rogue Invitational, is being streamed on the CF Games website this weekend.
Here is a report that D wrote. It took them 8 hours 13 minutes to finish the rim to rim. They hiked about 18 miles.
We took the Express bus at 5 am, and was at the trail around 5:20. Was pretty light by then and sun about to rise. Going down is about 7 miles and I thought that was pretty easy. You can probably do it with minimal stops and water. However, there are a lot of good places to take photos at especially as the sun is just starting to rise. There is a few places going down to go to restroom and refill water, but most are within the first 3 miles
Later in the day, photos aren’t as nice because too bright. It’s also a pretty busy trail so be sure to watch where you step esp when taking photos. At around 6.3 miles, you reach the Colorado river-- it’s pretty much all downhill from top to here. There’s a nice bridge across the river and it’s very pretty
Not too long after that, there’s a junction that allows you to detour to phantom ranch. There’s rest rooms and a coffee shop/can buy snacks/place to buy phantom ranch merch. This detour isn’t required but we stopped here to use restroom and eat some snacks. Would recommend salted snacks like beef jerky
After that, we went back to the junction and started bright angel trail. Within maybe 4 or 5 miles is Indian Garden-- v pretty, also has bathroom and water refilling station. You cross a few creeks to get to it
To get to Indian Garden (4 or 5 miles) is uphill but not super steep and there are flat areas too. It is also pretty picturesque with nice views of the Colorado River and there is another bridge to cross. But after that, there’s 4.5 more miles that’s virtually all uphill and this is the hard one-- these feel so long as pretty steep and at this point you’re pretty tired and it’s sunny and warm (another reason why it is good to start early)
There’s maybe 3 water refilling stations going up in these 4.5 miles and you definitely underestimate how far 4.5 miles is when you’re going uphill. You will likely think several times that you’re so close to the top but actually be pretty far
Tips: backpack with water bag (fill w ice and water before leaving, it will basically be cool for the entire hike), bring salty snacks, bring Gatorade/drinks with electrolyte to help you retain water better, try not to go to bathroom as lines tend to be long and they’re not flush/no place to wash hands, wrap your toes before starting with tape to avoid blisters, have a light jacket one to start the hike that you take off later when it gets warm
Happy trails!
Great trip report. Thank you. Doesn’t sound like it was too hot.
Okay, trail running is hard. But it was shady, important when the heat and humidity were both approaching 80 at the end of the run. 5 miles that felt like a lot more, lots of walking on the uphills. Got to start somewhere I guess!
OK who did the Murph today? I did it in 41:16.
The workout consists of a 1-mile run,100 pull-ups, 200 pushups, 300 squats, and then finish with another 1-mile run.
Not too bad, right? But a Murph workout is completed wearing a 20-pound vest. ??
Nice job, @sushiritto. I had an easy 6.1 mile run followed by a speed and agility camp which included lots of running. Some of the women were doing a Spartan workout after camp. 48 burpees, 48 squats, 48 pushups, 48 sit-ups, 4.8 mile run. 1 round for time. Sounds positively easy compared to the Murph. I wisely decided to come home.
Thanks. The Spartan Workout Tour came through our area a few years ago and I participated in it. It’s fun and you get to meet some very nice people.
Someone just reminded me that the Monterey Spartan is this coming Saturday, but I just don’t feel like waking up at 5 AM and driving a couple hours to then be bused another 20-30 minutes to venue. I’m getting “lazy” in my old age. ?
I do want to want to find a couple races this summer so I can get my “yaya’s” out. Last weekend I did do a local 5K fun run, which went fine. Mostly I was yacking with friends. So no course records.
Guess who is the proud owner of a Rogue squat rack & Bella Bar (womens 33#)?!?!
My new plan is to lift 2x a week (squat-bench-deadlift then the other day squat-press-chins) and hike on Sundays.
We’ll see how it works! I don’t mind taking the strength training slow.
On the suggestion of a podcast, I took a video of one heavy set. Wow! Just like the podcast said, your perception of time under the bar is distorted.
I was sure the bar was not moving up and thought I might have to leave the bar on the safety arms — but nope — on the video, there was barely a pause. The bar was moving up, slowly, but it was moving up.
I have reached out for another technique assessment at the end of June, when I imagine there will be more weight on the bar.
Who? Who? Who?
Fantastic! Do you have plates? Cast iron or rubber? I think it’s awesome that you’re ramping up your strength training.
Since you’re planning on two squat days, do you plan to do both back and front squats? Also, since you have the rack now, I’d suggest ADDING some lunges to your squat days, forward and/or reverse, in the mix each week. Just 2-3 sets of 10-12-ish with about 40-50% +/- of your 1 RM (rep max). Great for balance and helps in areas where squats don’t.
Speaking of video’ing your lifts, at the gym that I belong to, we have these adjustable phone mounts/holders that members can use to mount their phones and take videos. Several of us members use them extensively, especially if you’re hitting a PR and/or judge your technique/form, like a selfie stick on a tripod, which you can then send to your coach, if so desired. The videos are excellent training tools.
BTW, today I’m feeling sore just about everywhere. My glutes, lats and traps, oh my.
Thank you @sushiritto for being excited with me.
I’ve been using the iron plates we have owned for some time. With the mediocre bar we own.
Now that I have the squat rack, I’m pleased to have added the Rogue Bella Bar. I have four 10# bumper plates which makes the DL warm-ups easier. I’ve added some 2.5# iron plates & a set of fractional plates.
That ought to cover my needs for awhile since I’m taking my time.
I am waaay too much of a slacker to add lunges or mix up the squats.
I am planning on sticking to this new program (from The Barbell Prescription—an off shoot of Starting Strength but for Masters) and seeing how it goes & how long I can keep adding weight to the bar.
I know you’d hate it with your self-proclaimed exercise ADHD, & punishing CF WODs, but I have to meet me where I am & that’s aiming for “good enough” results for minimum time & effort put in.
Today was working sets of:
3 sets of 5 @ 113# for low bar back squat
3 sets of 5 @ 63# for bench
1 set of 5 @ 167# for deadlift
Those were all heavy for me.
I’m much stronger than I was a year ago when I started. The joys of being a newbie!
Thanks for mentioning the tripod. I’m going to look for an inexpensive phone holder/stand.
We do what works for us. And your program has produced great results without injury. You can’t ask for much more than that. 
Well, I am really happy today. We had a “push-pull” circuit this morning. Upper body is a real weakness for me, but I was able to bump up the weights and complete the rounds without a break. We also got to do my favorite wall walks, for some reason I really enjoy those. Yesterday was a slow slog up and down some hills - it was 70 degrees and humid at 5:45 am, so I didn’t set any speed records, but it was good conditioning.
Kudos to you, @Midwest67! I don’t doubt that you’re a lot stronger than a year ago. Do you have any big hikes planned for the summer?
Yes, I have a backpacking workshop in June in KY. Just a weekend trip for beginners, which I’m doing with my youngest daughter.
Unfortunately, it has been unseasonably cool in Chicagoland & I am not yet adapted to the heat this season. I’m a little apprehensive about 80s or 90s with a full pack on.
In August, I’m off to Colorado for six days in a row of day hiking. It’s a 5 out of 5 for activity level. The altitude & elevation gains will be hard for a Midwest flatlander like me & I’m looking forward to the challenge.
I’m sure the strength training will help quite a bit, but I’ll need to get up to Wisconsin for some longer training hikes, with hills, beforehand. Stairs (in a ravine) are an option locally, but boring.
One thing I like about the hiking community is you should not judge a book by its cover. Some people appear fit on the outside, but are not strong hikers. Some people appear to be out of shape, but have lots of endurance & will leave you in the dust.
On the urging of a strength training podcast, I’ve been trying to increase my daily protein intake to >125 grams. Not so easy for me!
I discovered this recipe — it’s super fast & easy & not as disgusting as I thought it might be. It’s definitely not real food though!
One can A&W Diet Rootbeer. Pour into a deep mixing bowl. Splash of Half n Half (~2 T.). Whisk in a scoop (or more) of NOW whey protein (unflavored). One scoop is 25 g of protein and that goes a long way to helping me hit my daily goal.
The NOW product also dissolves in yogurt fairly well, much to my surprise. That’s another option for me.
Time to walk the dog!
Those sound like great trips and it sounds as if you’re preparing well.
I have a difficult time with protein as well and I’m trying to get 100 grams a day. I’ve been eating a fair amount of plant protein powder from Ladder which is among the more palatable powders I’ve tried. I actually prefer it to the Vega. I prefer whole foods but it’s tough.