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TOPIC: What's your WOD (workout of the day)
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When I lived NY and SC, I had a home gym. Actually, I had it built in my basement in NY and got a lot of use from it because I was competing at the time. When I moved to SC not so much because I was no longer in contest mode that it became a shrine for my trophies, pics and equipment. It also doubled as a home office. Once I downsized to FL, I sold the equipment and donated it to the church. Where I live they have a small fitness center which would never hold my interest so I went to PF because, frankly, I don't want to be around bodybuilders and get that urge to compete again which always happens when I am around them for too long. That period of my life is over. I now train to keep fit thus I can get the job done at PF and can still hang with the big doggs if I choose to do so which I showed the kid at the front desk. Fifty reps? Yeah, it's cool when your form is fucked up. Do it right and see. I've never been at PF on pizza day so I don't know who eats it. I was leaving one morning when the bagels arrived and I only saw the real seniors indulging. Again, my thing is if you can train, you can train anywhere. The gym is 1/3 of the puzzle. The rest is food and cardio and "rest and recovery."

Vero Beach FL
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Which is fine for noobies, its a noob gym. The problem is you can't really grow beyond that. In swinging terms its soft swap :P

My wife used to be intimidated too, now she does dead lifts, cleans, squats, snatches etc.

When I started out I was intimidated too, I didn't know what I was doing and no one wants to look stupid. If I would have gone to PF though I'd still not know what I'm doing.

Personally I think anyone that fragile and lacking resolve won't stick with it long term regardless of the gym.

Downers Grove IL
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I've never partaken in any of that stuff.

I see no reason to slam PF. It works for some people. It's adequate when we travel.

The biggest bonus for us is that Mrs. VA hates working out in my garage/gym with the free weights but will go to PF. Something is better than nothing.

You know, re: the whole "intimidation thing"

I was at one in Ocoee, FL maybe a month ago. This rather out of shape woman had been coming in around the same time as us for perhaps 10 days, and looked somewhat uncomfortable. She was doing rather sub-standard ab crunches on a machine (i.e. not coming up nearly far enough). This jerk came up and put his hand out in front of her like "you should be coming up this far" and held it there for a few seconds. She got up and left and I haven't seen her since.

I think a lot of people are not aware of how fragile the resolve of some out of shape people is to go to the gym, and it takes very little to discourage them. This woman was making an effort and felt a little out of place (since most people at this particular PF are actually in pretty good shape) and she would prefer if everyone just left her the hell alone, didn't look at her or tell her she's doing anything wrong. But no. This bozo had to intervene, and that was all it took.

I know some people will mock her lack of resolve. But I am married to a woman who lost over 110 pounds, and getting that ball rolling was SO SO SO difficult. Almost ANYTHING can derail it. The best part about PF is that they make great efforts to accommodate people who are scared to death to walk in the door. If you're all about prepping for a triathalon - or rather, bothering people who aren't - you shouldn't be there.

Winter Garden FL
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Smith machine squats are pretty awful since you are forced to follow the path of the machine. Several years ago PF took out most of the real free weight eq and heavier dumbbells. Its recently not allowed women to show a bare midriff as this may make fat women feel bad.

Personally when I see a guy in better shape then me I get inspired to work harder, but thats not the PF client base. That base wants free pizza.

Downers Grove IL
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In defense of PF, they do have a Smith Machine, at least the one I go to. From some of these posts, it would appear that not all PF are equipped the same. Their leg press machine is Hammer Strength if I am not mistaken and you find those in the hardcore bodybuilding gyms which brings me to this point. PF is a "keep fit" gym not a hardcore. Perhaps some of you should go to Gold's or explore other possibilities. They are building a huge LA Fitness in Melbourne/Palm Bay right next door to Dick's Sporting Goods.

Vero Beach FL
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Since my gym has been packed up (hopefully to be released in early 2015) I have been reduced to leg press at PF and the Smith machine.

Leg press can still give me a sore glutes workout. My ass hurts right now from this morning's.

It's better than nothing. If nothing else, we like our PF membership because we don't bum out on exercise when we travel for work. Not ideal, but at least I'm still going (almost) every day.

Winter Garden FL
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an hour of hard core cardio. squats/plies to follow. maybe yoga but just as likely to fall asleep. :-/

50 mins to go. time to crank some tunes.

Manville NJ
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I'd say do squats but PF of course doesn't have one of those power-rack things that make people feel uncomfortable :P

Tomorrow is another 5*5 day, so I've got 25 heavy squats to start.

Downers Grove IL
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I had a leg workout date with one of the guys who works the front desk at the gym (PF). His gf is an aspiring figure competitor. Never met her; just seen a pic. Anyway, he wanted to do legs with me. Whenever I train with someone for the first time, I do their workout out of courtesy to them. He wanted to start with the leg press machine. Personally, I don't start with that but ok. He says 50 reps (I have never done 50 reps in my entire life and that's even with the IFBB pros I've trained with. Anyway, we put a 45 lb. plate on and I tell him you start. I wanted to see his form, which was poor. So I get in and to my shock, I do the fifty; next set we load another plate. This time I correct his form (foot placement) and tell him to slow it down and tense the quad in a fluid motion. He struggles but gets through. I do my set, maybe 30; he goes next, now we have three plates on; with the proper foot placement and slowed down tempo, along with my "spot" he gets maybe 25/30 which isn't bad. I explain to him, it's not the amount of reps but the quality. He suggested walking lunges and I say let's try setting up the step up things whatever you call them and I start with dumbells in hand, he does those as I superset it with plie squats he does the same. In the end, he admitted that what I showed him enhanced his workout and his legs already felt challenged. We did a superset of leg extensions and seated leg curls. I rarely work my calves anymore. Suggested he finish up with the inner/outer leg movements and not work his legs again until Sat. The problem with these guys is they overwork their legs and see little to no progress. I had a good workout and a good time with him.

Vero Beach FL
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I heard the owner of my gym owns ALL of the PF gyms in south Florida. He closed the gym at 1:00 pm on Sat so the staff could attend a party he was throwing in WPB on a yacht.

Vero Beach FL
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TOPIC: What's your WOD (workout of the day)