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TOPIC: What's your WOD (workout of the day)
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BLT - 4 x 45 = 180 lb. Not sure how to count any other resistance on a machine. I only know barbell squats (which are very weak for me, the most I'm doing right now is 115 lb back squats).

Friday = exactly 5 months since my back surgery. So 6 months from when I stopped all workouts. Restarted just walking for 6 weeks, added jogging/rowing and non-jerking weights/bodyweight movements 3.5 months ago. Free to do jerking movements and jumping started 2 months ago. This week I am back to doing everything, just not as heavy, as fast or as many reps as last year. But it's coming back. Hopefully ready in time for the Crossfit Open that starts at the end of February (and the 1/2 Marathon I'm jogging in January).

The key is not pushing too hard too soon. Leaving my ego at the door and be willing to scale appropriately. My weakness is mentally not pushing hard enough (fear when it comes to the squat movements right now). I think our next gym competition (mid Dec) will help me get over that hurdle.

mrs svc

Las Vegas NV
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Yes, we had surgery close to each other. I bow down to her!

Irving TX
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@DD: That from a woman who, if I recall correctly, had surgery, injury or both. SouthVegas is like our resident G.I. Jane! I on the other hand can barely moving after my leg workout yesterday. The leg press got me! I pressed approx. 225 lbs., correct me if I am wrong SouthVegas, 4 45 lb. plates, and however you calculate the machine. That was my first leg workout in months so I took it easy. I usually put up 6 45 lb. plates.

Vero Beach FL
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You are crazy Ms Vegas but you are also awesome!

Irving TX
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Saturday: GoRuck Light (4 hour program). Carried a rucksack with my water and two 4lb bricks. Started with team building warmup calisthenics (jog, pushups, bear crawls that we had to finish together, supporting the slowest person). Then started the ruck. I carried the American flag the entire time (others rotated being or carrying the casualties). Half a mile away we did a 45 min scavenger hunt around Fremont Street (taking pictures to prove our finds). Then a bunny hop up a stair case (10 laps). Restarted our ruck down Las Vegas Blvd (about a mile and a half) with the casualties. Towards the end I was carrying another ruck (20 lbs) on my front side. After the team picture in front of the downtown LV sign we headed back towards Fremont with those behind the flag doing an indian run with a couple sandbags (so happy to be carrying the flag pole). At the end a belly crawl under a tunnel of our team members to collect our patch. Covered 6 1/2 miles that night.

Sunday: Crossfit (bear complex & farmers carries)/Bootcamp (laps of burpees, bear crawl, lunges, sandbag carry) for 75 min total workout time.

Today: Back squats for strength. And about to do "POS" (5 rounds: 30 double unders, 15 kettle bell swings, 10 burpees). Tomorrow will be rest day :)

mrs svc

Las Vegas NV
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I went back to the gym yesterday after being away for approx. one month. As you know or may not know, I train at Planet Fitness in Vero Beach. One of the many problems with PF is that most of the people who work out there know nothing about true training and there is no one, except one little young woman who give newbies a crash course, at least that's what I've observed at the one I attend.

I have a friend who is planning on opening a club in Barbados when he retires in the next two years so I looked into the PF franchise and it is quite expensive and your net worth has to be pretty high if the figures are still current and/or accurate.

The culture at PF for newbies almost guarantees that the severely overweight or obese and those who know little to nothing about training will see any results. Coming from a hardcore training background I get annoyed when someone sits their ass on machines getting in the way. That's why PF is not designed for serious training people. It's just a keep fit place as I see it. You have to really come from a hardcore training background to get significant results or just plan on keeping fit.

Machines are good for newbies. Less chance of injury; they can learn proper technique in most cases and get an overall idea of what exercise does what for a specific muscle group.

I love free weights. I did legs yesterday. The day before I did cardio and shoulders and arms. Today I will be doing cardio/back and biceps. Yoga at home.

Vero Beach FL
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It's still $9.95 for a specific club or $19.95 for a "black card' which lets you go to any one in the country plus some other goodies like tanning etc. I mean it's a decent deal all things considered. Being able to find one 10 miles from wherever you're traveling- like we do - is a major bonus. Plus most are open 24 hours so you don't find it closed at 5:30 am.

Yeah it's not recommended for serious athletes but I understand who they are marketing to. They don't want people who are in bad shape but want to do something about it - i.e. very self conscious people - being intimidated by musclehead guys shouting while dropping their 400 pound deadlift bar or virtually flawless women in tight clothes smirking at their belly while they try to work out and making them feel like shit. I get it.

btw: re machines....

I agree with you and I don't, somewhat. I think some machines are much, much better than ones of yesterday, allowing for more freedom of motion and more natural arcs to movements as opposed to straight up and down-type motions. And yes, training on machines with limited freedom of motion makes you prone to injury if you're carrying something heavy and the weight shifts onto underdeveloped muscles. Although that can also happen to free weight people who focus solely on certain things (such as those who only try to build huge arms). But - I think machines are better for beginners. Also this can be somewhat compensated for by using different versions of different exercise machines, if you know what I mean.

In short - free weights > modern machines >> machines of yesteryear.

Winter Garden FL
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I understand VA. Honestly I would never workout or train at a PF BUT if I was going to buy a gym franchise that would probably be it. I'll probably offend a few people but PF's whole marketing strategy is to cater to the people who never go to the gym but buy and pay for memberships. Smart business really.

They put a new PF in town here a few years ago BTW. I think they advertised $9.95 memberships at the time.

Lexington KY
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i guess it depends on the PF location, the one i belong to has a pretty extensive free area.

never cared much for machines but always saw the value in them for folks who aren't very knowledgeable as it can hopefully curtail beyond-safe-ROM injuries. not a heavy lifter, always preferred functional fitness (squats, plies, lunges, crunches, dips, pushups, deadlifts & good mornings, etc) & working with bars and the barre.

Manville NJ
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I know what you mean TMF and I agree with you. Like I said this is a temporary measure to keep me working out until I have my own gym back.

Winter Garden FL
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TOPIC: What's your WOD (workout of the day)