Hey, I remember this place... [Forum Archive]

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Hey, I remember this place...

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Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Today's WOD...

“Death By Pullup”
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Got 14 full rounds, plus 9 more, total of 114. My goal was to break 100, so there you go.

I suck at pullups, and was reading that assisted pullups may not be the right route to improve, so I did beginner pull ups, done on the smith machine bar. The bar is just high enough that you can grab it while sitting, which means your feet can be used for extra push if needed to get up to the bar. Easier, but still a load.

LOOKS TOUGH!!

Posted by: JerseyDevil

Keep it going Pylon! Crossfit is tough, too tough for my old ass.

Posted by: Pylon

Quote:

Originally Posted by sara

Not till Saturday

Yeah, I don't have that kind of patience. To paraphrase Mike Birbiglia, M&Ms are like crack. You don't buy them for some point in the future.

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

LOOKS TOUGH!!

Dude, even the "easy" version was rough. After this, then 2 hours at my desk, I could barely move.

Posted by: Pylon

Quote:

Originally Posted by JerseyDevil

Keep it going Pylon! Crossfit is tough, too tough for my old ass.

Thanks, JD. I've scaled it back to get into the program, but even that is brutal at best.

Posted by: Burner02

way to go, bud-
Had thought about the cross-fit for summer...but I like old school stuff...old dog and habits thing....keep it going.

Posted by: Pylon

Quote:

Originally Posted by Burner02

way to go, bud-
Had thought about the cross-fit for summer...but I like old school stuff...old dog and habits thing....keep it going.

I don't think you can get more "old school" than crossfit. This week's load has been running, DLs, bench, cleans, and today is front squat.

But I've always been a believer that you have to build your program about what will get you in the gym. I couldn't build a routine around lunges, for example. I'd never show up. So whatever works for you, right?

Posted by: Pylon

Today's WOD...

Front squat 1-1-1-1-1-1-1 reps

Not real comfortable with these, so started with very light sets of more reps to get form down...

20 x 10
45 x 10
95 x 5
115 x 5
135 x 5
155 x 3
185 x 1
205 x 1 PR
205 x 1
205 x 1
215 x 1 PR
225 x 1 PR
225 x 1

I almost dropped the weight on the last set, since the one before it was really tough. Probably should have. My form went to crap and I felt my back rounding. No damage done, but would have rather had a perfect rep. Overall very pleased, though.

Posted by: yellowmoomba

Nice job on the Front Squats!!! They are tough (and effective).

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

Nice job on the Front Squats!!! They are tough (and effective).

Thanks, YM. I'm skipping out early from work to pick up a foam roller today. You've inspired me!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Thanks, YM. I'm skipping out early from work to pick up a foam roller today. You've inspired me!

You won't be disappointed

Posted by: Archangel

Good GOD man, those w/o's look KILLER!!! Excellent Pylon!!!

Posted by: Pylon

Thanks, Archie. Just trying to take it a moment at a time....

2nd w/out today...

Cardio session, 45 min on the bike. Tomorrow is a rest day. We are headed to hang out at my brother-in-law's cabin, do a little swimming, BBQ, etc. Restful indeed.

Posted by: Scarface30

someone's get'n ir done CrossFit way I see.

excellent job on the front squats for not being comfortable, 225 is great

Posted by: Pylon

Thanks, Scar. I'm paying for it this morning. Rest day could not have come at a better time.

Posted by: yellowmoomba

How's the foam roller working out for you?

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

How's the foam roller working out for you?

Worked it a bit last night, not sure how effective I am with it yet. I worked my quads mostly, since I knew they would be fried after front squats yesterday. Very tender on the roller.

But come to think of it, my legs don't feel too bad this morning, and not nearly as stiff as expected. Is it safe to contribute that to the roller?

Posted by: gtbmed

Nice front squatting. It's always good to set PRs.

BTW that pullup workout sounds fun. I'm not great at pullups but I may have to try that sometime.

Posted by: Triple Threat

Awesome job on the front squats, Py.

I'm not sure I could even hold 225 in that position.

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Probably..........For me it really helps my back. If you want some REAL pain trying rolling on your IT band (side of your Quad). It hurts like a mutha especially just above the side of your knee cap !! (but it's good for you).

Posted by: Pylon

Thanks, all. The last rep on FS has cost me, though. My back has been a little wonky since. Nothing serious, but I've been taking it easy.

Tried to get in a workout at lunch, but was surrounded with people who don't understand the idea of circuits or working in. Was getting ramped up for the WOD (timed sets of pull ups and burpees) when a woman asked if she could work in on the gravitron. I said sure, so she proceded to do about 10 sets, never stepping off. Since I was starting with the PUs, I was left waiting. As she was getting close to finishing, another woman decides she needs to use the space I had set up for burpees, and plopped a mat in the middle of it. Then she looked at me and said "Are you using this?" I said yes, I am, just waiting on the bad-sharer. She looked at the other woman and said "Oh. OK." And proceded to do some tricep stretched. Lying down.

So, having lost time, my warm up, motivation and patience, I packed it in. I can do it at home tonight. Suboptimal, but at least they will be gone.

Posted by: Archangel

Nothin like ignorance to ruin a w/o heh Pylon??? Oh well, probably best you rest that back up anyway my Friend!!!

Posted by: sara

Next time this happens, bend over and let one rip

Posted by: JerseyDevil

Quote:

Originally Posted by sara

Next time this happens, bend over and let one rip

Now that was funny, and great advice. That would have worked for sure.

Posted by: Pylon

Something to consider. Wasn't my regular gym, so nothing to lose, I guess.

Posted by: Archangel

Posted by: Burner02

Quote:

Originally Posted by Pylon

Thanks, all. The last rep on FS has cost me, though. My back has been a little wonky since. Nothing serious, but I've been taking it easy.

Tried to get in a workout at lunch, but was surrounded with people who don't understand the idea of circuits or working in. Was getting ramped up for the WOD (timed sets of pull ups and burpees) when a woman asked if she could work in on the gravitron. I said sure, so she proceded to do about 10 sets, never stepping off. Since I was starting with the PUs, I was left waiting. As she was getting close to finishing, another woman decides she needs to use the space I had set up for burpees, and plopped a mat in the middle of it. Then she looked at me and said "Are you using this?" I said yes, I am, just waiting on the bad-sharer. She looked at the other woman and said "Oh. OK." And proceded to do some tricep stretched. Lying down.

So, having lost time, my warm up, motivation and patience, I packed it in. I can do it at home tonight. Suboptimal, but at least they will be gone.

really dislike rude people....did you stare are her uncomfortably?

Posted by: sara

Quote:

Originally Posted by Archangel

I was lookin for the smiley fart and could not find it..

Posted by: Pylon

Quote:

Originally Posted by sara

I was lookin for the smiley fart and could not find it..

Now there's something you don't read every day...

Posted by: Burner02

I think that Florida heat is getting to her....

Posted by: Pylon

Safely arrived in NC. I'm 2 days behind on workouts. Tomorrow is an off day. So tonight I'll do one, then w/outs in the morning and evening tomorrow. that will get me back on track.

Posted by: Double D

Best thing about CF'in is you can do them damn near anywhere!

Posted by: Archangel

Best Wishes Pylon, have a safe trip!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Pylon

Safely arrived in NC. I'm 2 days behind on workouts. Tomorrow is an off day. So tonight I'll do one, then w/outs in the morning and evening tomorrow. that will get me back on track.

Have a great trip Pylon!

Posted by: sara

Quote:

Originally Posted by Burner02

I think that Florida heat is getting to her....

I'm just being myself.. the better you get to know me, the faster you should think

about

Posted by: sara

Where in NC?

Posted by: Burner02

Quote:

Originally Posted by sara

I'm just being myself.. the better you get to know me, the faster you should think

about

dont be silly...good lookin', fit woman with good taste in cars....grr, baby! VERY GRR!

Posted by: Pylon

Quote:

Originally Posted by sara

Where in NC?

Davidson, just north of Charlotte. Our company HQ is there, so I go back and forth.

Posted by: Pylon

OK, so my workout plans were apparently a lie. Been busy and tired, no workouts. On the plus side, the restaurants have not been very veg friendly, so I find myself saying "I'll just have the salad, thanks" a lot.

Also, back feels MUCH better today. Still a little tender, but not painful anymore. So I've got that going for me. Which is nice.

Posted by: Gazhole

Salads for the win, haha! Eh, workouts are over rated. Just chill out, bro!

Good news about the back

Posted by: Burner02

Quote:

Originally Posted by Pylon

OK, so my workout plans were apparently a lie. Been busy and tired, no workouts. On the plus side, the restaurants have not been very veg friendly, so I find myself saying "I'll just have the salad, thanks" a lot.

Also, back feels MUCH better today. Still a little tender, but not painful anymore. So I've got that going for me. Which is nice.

Come back into the fold, sir....eat the chicken....hmmm.....chicken....

Posted by: Scarface30

workouts, Py.. where looking for workouts

lol, jK. salads are definitely good.. just wish I liked them!

I imagine you heard about Kane and beating up that cabbie. he got off on the 2nd degree robbery charges, which is good for him, no felony charges.

Posted by: Archangel

Glad the back is feelin better my Friend, you still puttin mustard on that salad??? It actually is quite tasty!!!

Posted by: sara

Quote:

Originally Posted by Pylon

Davidson, just north of Charlotte. Our company HQ is there, so I go back and forth.

Cool I will be in Winston-Salem next month!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

workouts, Py.. where looking for workouts

Hey, no excuses. I've been lazy.

Yeah, typical Blackhawks thug.

Posted by: Pylon

Quote:

Originally Posted by Archangel

Glad the back is feelin better my Friend, you still puttin mustard on that salad??? It actually is quite tasty!!!

Sometimes, yeah, tho I've been on a balsamic vinegar kick. But if I can't get it, I know I have a solid backup plan!

Posted by: Pylon

Quote:

Originally Posted by sara

Cool I will be in Winston-Salem next month!

That'll be a good time. It's still a smidge warm now. In a month it'll be perfect. My next trip back (at this moment, which may change) is in October. Also a nice time.

Posted by: JerseyDevil

And the crowd chants... Workout, workout...

Posted by: Burner02

Hiya PY!

Posted by: Gazhole

Quote:

Originally Posted by JerseyDevil

And the crowd chants... Workout, workout...

CAN YOU HEAR US, PY? WE ARE LEGION!

Posted by: Double D

Hey pylon you still live in St.Louis area?

Posted by: Pylon

Quote:

Originally Posted by Malley

Hey pylon you still live in St.Louis area?

Yes, down in Afton.

Posted by: Pylon

Quote:

Originally Posted by JerseyDevil

And the crowd chants... Workout, workout...

Quote:

Originally Posted by Gazhole

CAN YOU HEAR US, PY? WE ARE LEGION!

Yeah yeah yeah....

OK, so not workouts over the weekend. Lost my motivation, though I kept the diet in decent shape.

Today's WOD...Cindy!

Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

On the second round of push ups, started having pain in my shoulder. Thought is best not to mess with it, especially since my back is just now feeling better.

Subbed out a “death by pullup” mod of beginner pull ups and squats (1 each in first minute, 2 each in second, etc.) Got eight rounds done, but was just over time on the last squat. So 7 rounds + 8 push ups and 7 squats, I guess.

Posted by: sara

At least the diet is good

Posted by: Archangel

Don't beat yourself up over it my Friend, its not worth it!!! Thats a SOLID routine, maybe try that every 3-4 days, you will be suprised how fast you advance!!! Take it easy with the shoulder, and glad the back is feeling better!!!

Posted by: Pylon

Quote:

Originally Posted by sara

At least the diet is good

Well....mostly good, anyway...

Posted by: Pylon

Quote:

Originally Posted by Archangel

Don't beat yourself up over it my Friend, its not worth it!!! Thats a SOLID routine, maybe try that every 3-4 days, you will be suprised how fast you advance!!! Take it easy with the shoulder, and glad the back is feeling better!!!

Thanks, Arch. Felt OK about it. Not sure what the shoulder issue was. Never been a problem before. I'll try it again tomorrow and see how it feels.

Posted by: JerseyDevil

Quote:

Originally Posted by Pylon

Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

On the second round of push ups, started having pain in my shoulder. Thought is best not to mess with it, especially since my back is just now feeling better.

Subbed out a “death by pullup” mod of beginner pull ups and squats (1 each in first minute, 2 each in second, etc.) Got eight rounds done, but was just over time on the last squat. So 7 rounds + 8 push ups and 7 squats, I guess.

Great workout buddy! You have got to listen to you body.

Posted by: Double D

Have I introduced you to Crossfitfootball.com? Its got alot of strength lifts in it as well as a scaled down WOD. I like it alot better.

Posted by: Double D

Quote:

Originally Posted by Pylon

Yes, down in Afton.

Afton? huh. I live in Alton, haha

Posted by: Pylon

Today's WOD...

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

7 rounds. Had about 30 seconds left, but was on bingo fuel.

Posted by: Pylon

Quote:

Originally Posted by Pylon

Forgot to mention my WU yesterday was 1 mile run at 5mph, which is a little faster than normal. Hip felt good!

Posted by: Archangel

Lookin solid in here my Friend!!! You and that darn runnin, only if I'm late for a feeding will I run, LoL!!!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Today's WOD...Cindy!

If you do it in the morning, is it morning WOD?

Posted by: Pylon

Quote:

Originally Posted by Archangel

Lookin solid in here my Friend!!! You and that darn runnin, only if I'm late for a feeding will I run, LoL!!!

Well, it's more plodding than running, but still...

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

If you do it in the morning, is it morning WOD?

Posted by: Pylon

No workout yet. Work got in the way of the gym. Will get it in tonight.

The wife as started going to the gym a little, and I've been trying to educate her on free weights vs. machines. She noted I don't use the weight bench at home. Which is true, since it is a crap set, not a real oly bar, and I don't have plate above 25 lbs. Worthless for me.

But perfect for her.

Posted by: Pylon

OK, no workout last night. Needed the rest more, I think.

Today is a scheduled rest day, but I'm planning to head over to the gym at lunch for yesterday's WOD.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Today's WOD...

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

7 rounds. Had about 30 seconds left, but was on bingo fuel.

Great stuff, man

Looks like a lot of fun. Brutal, painful fun, but still fun!

Posted by: Pylon

Fun....hmm....not sure that is a word I would use...

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Looks like a lot of fun. Brutal, painful fun, but still fun!

Painful fun sounds like an oxymoron to me.

Posted by: Pylon

Catch up day - Nate (took a rest day yesterday, so this is Wednesday's WOD)

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Had to do some subs, so my rounds were:
3 beginner pull ups
3 bench dips
3 beginner pull ups
3 bench dips
4 elevated push ups (hands on a bench, jackknifed at the waist to move a little more stress to the shoulders)
8 55lb DB swings

Finished 6 rounds. I consider it a personal victory that I didn't look at my countdown timer after the start of the second round.

Posted by: JerseyDevil

Quote:

Originally Posted by Pylon

Catch up day - Nate (took a rest day yesterday, so this is Wednesday's WOD)

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Had to do some subs, so my rounds were:
3 beginner pull ups
3 bench dips
3 beginner pull ups
3 bench dips
4 elevated push ups (hands on a bench, jackknifed at the waist to move a little more stress to the shoulders)
8 55lb DB swings

Finished 6 rounds. I consider it a personal victory that I didn't look at my countdown timer after the start of the second round.

I was wondering what you were going to do for the Women 1.0 Pood. I was wondering what the hell that was, because it sounds sort of nasty

.

Good job Pylon! I know those CF wo's are tough!

Posted by: Pylon

The woman pood is for later...try it on your date. Chicks dig that too.

Posted by: Burner02

...make sure to stretch first....hate to pull something....

Posted by: Pylon

For reals, dude.

Posted by: Burner02

wassup, amigo! How's life in the States?

Posted by: yellowmoomba

What's a seated Muscle up ??

Posted by: Gazhole

Quote:

Originally Posted by yellowmoomba

What's a seated Muscle up ??

Was gonna ask this also.

Is it just a muscle up with the bar at sorta head height while sitting?

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Was gonna ask this also.

Is it just a muscle up with the bar at sorta head height while sitting?

Yeah, kinda. It's with rings, not a bar, and it's mostly about working the transition. Check the video...

http://www.brandxmartialarts.com/videos/MuscleUps.wmv

By the way, it's feel great to watch these kids do things that I can't get close to.

Posted by: Double D

Beginnger pullups?

Posted by: Pylon

Quote:

Originally Posted by Malley

Beginnger pullups?

Yeah, yeah. Sue me.

Posted by: Pylon

Realtor came to the house today, have the carpet guy coming tomorrow. The list of "to-do" items is dwindling!

Posted by: Archangel

Insane workouts Pylon!!! I'm definatly tippin the hat to ya my Friend!!!

Posted by: Triple Threat

Realtor? Are you going somewhere?

Posted by: sara

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Realtor? Are you going somewhere?

yeah...inquiring minds wanna know.

Posted by: Pylon

Hey kids...

Sorry for the drop off. Have been in class all week at work and busy on the house at night.

Yes, we have a realtor working with us, yes we are looking to move, no not leaving STL. At least not now. (If I really wanted to relocate to Charlotte, I think the company would pick up the tab. And I think they will ask me to do so in the next couple of years, but not ready to go just yet.)

We've been in our house for 10+ years and have outgrown the place. We are selling in the one market that is moving (1st time buyers) thanks to the big O's tax credit. Plus, we will be bying into a market that is not moving at all (giving us good leverage) and the depressed market puts nicer houses in our range. All in all it's a great setup for us. Just have to get ours on the market. I'm targeting next weekend, so probably not a lot of gym time or posts until after that.

So forgive my absence, all is well. I'll try to check in as evetns warrant. At worst, I'm back in NC the week of the 14th, so I'll be online and in the gym at that point.

Stay well!

Posted by: Archangel

Hey Py, its ALWAYS Family first my Friend, hope the house hunt goes GREAT for you and yours!!!

Posted by: JerseyDevil

Good to hear everything is ok!

One thing about weights, unlike women, they will aways wait for you.

Posted by: Pylon

Quick update...

Work on the house is never ending. Seems like every time I cross something off the list, I add something else. The good news is the items are getting simpler to handle.

Realtor has been back, I think we have set a price. Working to get the major items finished (just a couple left, I think), then pics/video of the house for the posting. Hope to be on the market first part of next week at the latest!

Posted by: yellowmoomba

Good luck with the house sale

Posted by: Archangel

Good Stuff my Friend, Best Wishes!!!

Posted by: Burner02

Did you bury your St. Christopher upside down by the house? THink that is supposed to help sell the place....

Good luck, amigo!

Posted by: Gazhole

Good luck dude, you're on the home stretch!

Posted by: sara

How did it go?

Posted by: Pylon

Hey all!
We are officially on the market. Took a couple of days longer than expected, but there you go. Now the waiting begins.

On the road in Charlotte, this week, headed back tomorrow. Now that we are through the hard part, I can get back to the gym in the mornings!

I'll catch up with journals later today. Off to work!

Posted by: Burner02

good luck, amigo!

Posted by: sara

Quote:

Originally Posted by Pylon

Hey all!
We are officially on the market. Took a couple of days longer than expected, but there you go. Now the waiting begins.

On the road in Charlotte, this week, headed back tomorrow. Now that we are through the hard part, I can get back to the gym in the mornings!

I'll catch up with journals later today. Off to work!

Maybe I'll see you guys on the road.. Ill be in charolette for few minutes on my way to winston salem

Posted by: Double D

I want to see some Crossfits in here! They are only 20 mins or so.

Posted by: Gazhole

Malley luuuuuurves the crossfit!

Posted by: Double D

I love Crossfit. I am always into a type of caveman training right now to. It never gets dull.

Posted by: katt

Hey can you look me up in facebook? I had to start a new page because mine got hacked and they disabled it.... I must be spelling your name wrong..

Posted by: Archangel

Hey Pylon, hope all is well my Friend!!!

Posted by: Pylon

Hey all....

Well, we've had a lot of traffic through the house, but no serious offers yet. (We had one offer, but they pulled out the next day. Seems to have been a pattern for them. Better then than at the closing table, I guess.)

House shopping hasn't been much better. Tough to find something we like. Another trip tonight.

Did get in the gym for a 45 min cardio session, but sadly is my first trip since this started. Blech. Need to do better.

Will check in with everyone later tonight. Hope all is well...

Posted by: Archangel

It will happen my Friend, You know I'm prayin for ya!!!

Posted by: Pylon

Thanks, Archie. Always appreciated.

Got back in for cardio this morning. Trying to get myself moving again. Man, inertia is a bitch.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Thanks, Archie. Always appreciated.

Got back in for cardio this morning. Trying to get myself moving again. Man, inertia is a bitch.

just think of your Blues beating the Redwings in back to back games, now that's motivating! they're looking on the up and up Py... Backes, Boyes.. and glimpses of the Kariya of old.

Posted by: Archangel

Best Wishes my Friend!!!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

just think of your Blues beating the Redwings in back to back games, now that's motivating! they're looking on the up and up Py... Backes, Boyes.. and glimpses of the Kariya of old.

That short series was GREAT! They are going to be a lot of fun to watch. And the ownership group really understands how to treat the fans and keep coming up with great promotions. A good time to be a Blues fan, for sure.

Posted by: Archangel

Quote:

Originally Posted by Pylon

LETS GO BLUES!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Pylon

Hey all....

Well, we've had a lot of traffic through the house, but no serious offers yet. (We had one offer, but they pulled out the next day. Seems to have been a pattern for them. Better then than at the closing table, I guess.)

Like Arch said, it will happen! When you least expect it, you will have an offer

Posted by: sara

Posted by: Archangel

Just droppin in my Friend, hope ALL is well!!! The fam and I saw "The Phantom" at the Fox last weekend, INCREDIBLE!!! I love the Phantom, anyway, I found out there will be a sequel to it, ALW has already wrote the music and script for it, it debuts in London in March of next year, and November in NY, the Soundtrack will be available March 10th I believe, "Love Never Dies" is the name, check it ALL out and the new song at Love Never Dies

Posted by: Pylon

Quote:

Originally Posted by Archangel

Just droppin in my Friend, hope ALL is well!!! The fam and I saw "The Phantom" at the Fox last weekend, INCREDIBLE!!! I love the Phantom, anyway, I found out there will be a sequel to it, ALW has already wrote the music and script for it, it debuts in London in March of next year, and November in NY, the Soundtrack will be available March 10th I believe, "Love Never Dies" is the name, check it ALL out and the new song at Love Never Dies

Oh, man...that just seems like a really bad idea...

Posted by: Pylon

Hey all...

Update time. The house is under contract, closing the Monday before Thanksgiving. Haven't found a new place, so scoping out apartments this weekend to avoid being homeless.

My company has brought up the idea of relocating to Charlotte (our HQ, where I spend a lot of time anyway). I'm considering it. Should make a decision next week. If it happens it will be in the spring, so we'll be in a townhouse or apartment for 6 months or so.

No workouts worth mentioning. Trying to keep up with everything else. Hopefully by turkey day we'll get it all figured out.

Stay well. Happy Halloween!

Posted by: Burner02

Hey Py guy!
Congrats on the contract! SC might be nice. How's the rest of the family thinking about that?
I think SC would be nice...IF...I go work with a buddy of mine when I finally rotate back to the world...he has to spend a lot of time in friggin' Minnesota...WTF???? Ever been there? Hot-n-muggy in the summer and ridiculously COLD in the winter...you should get PAID to be there...
Remember: the iron will always be there to welcome you back.
It may be a bit of a harsh welcome home...but happy to see you just the same.

Posted by: Archangel

Whatever is best for you my Friend, I'm all for!!! We have to get together before you leave though, I hear some sushi calling OUR name!!!

Posted by: Pylon

Anytime, Archie. I'm in town all this week.

Managed to drag myself to the gym this morning, first trip in a few weeks. Just cardio, did a round of Tabata sprints on the bike. Not nearly as tough as it should have been, which means I wan't working hard enough, but at least I was there, right?

Found a place to live short term, about 2 blocks from the current location. I'd like to be closer to work, but this keeps us close to the boy's school, which is nice. It's actually better, since it is on the same side of the busy street, so we can walk him to school. Plus, it's a nice little subdivision (ours was just on a short culdesac). The loop around the area is just over 3/4 of a mile, flat, and very limited traffic. Sounds like a nice jogging path to me...

Posted by: Archangel

Sounds good my Friend, when do you think you'll be makin the move??? Wishin ya nothin but the Best for you and yours!!!

Posted by: Pylon

The short term move is next weekend for most, then finishing the following. If we end up moving to NC, it will be in the spring.

Posted by: JerseyDevil

The Carolinas are a sweet place to live. I grew up in Virginia... I miss the south.

Posted by: Double D

Hey if Tabata is easy then definitly not doing it right! Get moving young man!

Posted by: Pylon

Quote:

Originally Posted by JerseyDevil

The Carolinas are a sweet place to live. I grew up in Virginia... I miss the south.

I always enjoy my visits. There are for sure worse places to be.

Posted by: Pylon

Quote:

Originally Posted by Double D

Hey if Tabata is easy then definitly not doing it right! Get moving young man!

Agreed.

Posted by: Pylon

One more reason to get my sorry behind to the gym...

More muscle power means lower Alzheimer's risk

NEW YORK (Reuters Health) – Older people with stronger muscles are at reduced risk of developing Alzheimer's disease compared to their weaker peers, a new study shows.
Dr. Patricia A. Boyle of Rush Alzheimer's Disease Center in Chicago and her colleagues found that the greater a person's muscle strength, the lower their likelihood of being diagnosed with Alzheimer's over a four-year period. The same was true for the loss of mental function that often precedes full-blown Alzheimer's.
Studies have linked grip strength to Alzheimer's, while a person's weight and level of physical activity also influence risk of the disease. To date, however, no one has studied whether muscle strength in and of itself might play a role in dementia risk, Boyle and her team note in November's Annals of Neurology.
"These findings support the link between physical health and cognition in aging and the importance of maintaining good physical function and strength," Boyle told Reuters Health via E-mail.
The researchers measured the strength of nine muscle groups in the arms and legs of 970 dementia-free men and women 54 to 100 years old (their average age was around 80). They also tested the strength of study participants' breathing muscles.
During follow-up, which lasted about four years, 138 people developed Alzheimer's. These individuals were older and had worse mental function than the rest of the study participants. They also were weaker.
But even after the researchers adjusted for age and education level-which can influence Alzheimer's risk-they found that muscle strength had a strong influence on the risk of the disease. People who ranked in the top 10 percent for muscle strength were 61 percent less likely to develop Alzheimer's than the weakest 10 percent. Stronger people also showed a slower decline in their mental abilities over time.
The relationship between muscle strength and mild mental difficulties, which occurred in an additional 275 people, was similar, with the strongest 10 percent being at 48 percent lower risk than the weakest 10 percent.
When the researchers looked at different types of muscle strength separately, they found that grip strength and breathing-muscle strength had an independent effect on Alzheimer's risk, but arm and leg strength didn't.
The most likely explanation for the mental function-muscle strength link is that there is something going in the body that causes both muscle weakness and loss of mental ability, Boyle said.
While the study couldn't show whether keeping one's muscles strong will keep Alzheimer's at bay, staying fit is a good idea-and good for the brain-no matter what, according to Boyle.
"We certainly think that it is important to be physically active and to work to keep our muscles strong," she said. "Good physical health is important for good brain function."
SOURCE: Archives of Neurology, November 2009.

Posted by: Pylon

So I'm getting set for more time in the gym. I'm thinking of going back to a modified HIT with more reps and lower weights, more like a couple of sets at double reps. The intent would be to support a high workload in an effort to drop weight while maintaining strength.

Archie, you know more about HIT than anyone I know. Any thoughts about that?

On an unrelated note, did a test run on Tofurkey tonight for dinner. Surprisingly good!

Posted by: Gazhole

Quote:

Originally Posted by Pylon

So I'm getting set for more time in the gym. I'm thinking of going back to a modified HIT with more reps and lower weights, more like a couple of sets at double reps. The intent would be to support a high workload in an effort to drop weight while maintaining strength.

Archie, you know more about HIT than anyone I know. Any thoughts about that?

On an unrelated note, did a test run on Tofurkey tonight for dinner. Surprisingly good!

Weird, i've just gone back to HIT style training aswell :-S

Do you mean double the usual 6-12 rep range advocated in HIT training? I don't see why that would make a negative difference to the program. Using tempo may make that number of reps insane though, haha.

Posted by: Pylon

Well, let me give you a for instance from this morning...

WU - bike, 5 min

DB flye - 20s x 20, 20
SS incline DB press - 40s x 10, 10

DB pullover - 30 x 20, 20
SS tri pressdown - 2 plates x 20, 20 (would it really be that hard to put the weight on them?)

deadlifts - 135 x 20, 20

More reps, plus a second set. I felt like it was a good run overall, not too taxing, but still a decent load. The weights will go up as I get used to lifting again, I'm sure.

Posted by: Gazhole

I ah see, so you only really max yourself out on the second set, so you can get some more volume in there?

I've decided to put in an extra "Volume Day" every microcycle. So i'll do my 4 day HIT split then finish the cycle with a 6 exercise / 20 set session, to accomplish the same thing.

Workout looks great, man! 20 rep deadlifts at the end? I wouldnt have it in me!!

Posted by: Pylon

Quote:

Originally Posted by Gazhole

I ah see, so you only really max yourself out on the second set, so you can get some more volume in there?

Kinda, yeah. But any failure I reach is more about muscular endurance than strength limitations.

Posted by: Archangel

Sent a PM my Friend, hope it makes sense and helps, let me know!!!

Posted by: Pylon

Big move coming over the next two weekends. This weekend will be the majority of the work, except for the "critical" items we will need for the next week and the big furniture pieces. Those will go next weekend.

Stiff from the workout, but not too bad. Holding off of another gym trip so I'm not hindered during the move.

Posted by: Triple Threat

Moving is a workout by itself.

Posted by: yellowmoomba

Good luck with the move

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Moving is a workout by itself.

dude!
you're not doing it right....
get a bunch of illegals to do your move...and about 1/2 hour prior to hteir being finished...call INS...

(I know...I know....not very kum-bai-ya and Obama-ish...but funny)

Hope the move goes well! Remember: lift with your legs, NOT your back!

Posted by: Pylon

Ah ha ha ha....

:P

Got done pretty much what was expected today. Still a lot to do over the next week.

I'm butt tired, trying to decide if I want to drag myself to the gym in the morning.

Posted by: Burner02

Did you make it? I tried to frag it out of bed this am and go to the track...epic fail.
But, did go walk last night...will again tonight.

Posted by: Pylon

Well, it's only been 2 hours...going to need more time than that.

But my bag is packed, so that's a good sign

Posted by: Pylon

So, despite being six kinds of stiff this morning, did go the gym. Figured the work would loosen things up, which it mostly did. Starting up the routine Archie put together (though not at his workload of course

).

WU - elliptical, 5 min

Squats
45 x 10 (WU)
135 x 10
95 x 10

upright rows
40 x 15

bench
95 x 10

HIIT cardio - bike, 20 min

Went light on the weights. Still pretty tired from the moving, plus my back is a bit stiff, so didn't want to overdo anything. This seemed just about right, as it got me loose.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

But my bag is packed,

Are you ready to go?

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Are you ready to go?

I was, but then I went, so now I'm no longer.

Posted by: Archangel

Quote:

Originally Posted by Pylon

So, despite being six kinds of stiff this morning, did go the gym. Figured the work would loosen things up, which it mostly did. Starting up the routine Archie put together (though not at his workload of course

Lookin good my Friend, glad you started light, this is not an easy routine, simple yes, easy, No!!!

Why the drop and second set of squats???
I think I messed up if I wrote Upright Rows, I meant Hi-Rows, it's like a BB Bent over row, but you are more upright, and a reversed grip is used, I'm sorry I messed up my Friend!!!

Posted by: Pylon

Quote:

Originally Posted by Archangel

Why the drop and second set of squats???

Mostly in response to my back. Wasn't happy with how it felt, being stiff from all the moving work, so I dropped the load down.

Quote:

I think I messed up if I wrote Upright Rows, I meant Hi-Rows, it's like a BB Bent over row, but you are more upright, and a reversed grip is used, I'm sorry I messed up my Friend!!!

You wrote it right, I just misread it. Will correct next time. Too bad, though. I like upright rows a lot.

Posted by: Burner02

The Py guy is back and crack-a-lack-in!

Do you have a access to a hot tub?

Posted by: Pylon

Quote:

Originally Posted by Burner02

The Py guy is back and crack-a-lack-in!

Do you have a access to a hot tub?

Access at the gym, but no time.

The good news is I'm headed to NC tomorrow morning, and have every intention of getting in a nice soak in the hotel tub tomorrow night. I'm sure I'll need it.

Posted by: Gazhole

Workout looked good man! How is the back?

Posted by: Burner02

Quote:

Originally Posted by Pylon

Access at the gym, but no time.

The good news is I'm headed to NC tomorrow morning, and have every intention of getting in a nice soak in the hotel tub tomorrow night. I'm sure I'll need it.

I miss having a hot tub to use...bet I can hope for is a couple extra minutes under hot water in the shower...if not a line to use it...

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Workout looked good man! How is the back?

Better, thanks, but still a little stiff. On the road in NC this week, so I'm sure the hotel bed won't help.

Posted by: Pylon

Quote:

Originally Posted by Burner02

I miss having a hot tub to use...bet I can hope for is a couple extra minutes under hot water in the shower...if not a line to use it...

That was pretty much the option this morning. It helped, but not quite there yet. Should be OK to lift Thursday, I think.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I was, but then I went, so now I'm no longer.

Were you standing there outside the door?

Posted by: Archangel

Quote:

Originally Posted by Pylon

Mostly in response to my back. Wasn't happy with how it felt, being stiff from all the moving work, so I dropped the load down.

Gotcha, stick with that until you hit the required amount, twice!!!

You wrote it right, I just misread it. Will correct next time. Too bad, though. I like upright rows a lot.

Thank goodness, I thought I sent you down the wrong way, LoL!!! Try the Hi-Rows my Friend, you will like 'em even more!!!

Posted by: Pylon

No worries, Archie. All is well.

Back is feeling better, but no time to lift today. Flying home tonight, and the good news is I am on vacation until after next week. Mostly to deal with the move, but it will be nice to have a break before the work and travel ramps up. Looks like I'll be spending a good bit of January in UK, France and Ireland. Good times...

Posted by: Archangel

Glad the back is getting better, take it easy, and I'm SO Jealous, Ireland??? If I find a suitcase that will hold me, can you sneak me there???

Posted by: Pylon

Quote:

Originally Posted by Archangel

If I find a suitcase that will hold me, can you sneak me there???

Um...yeah...good luck with that.

I just found out I'm headed to Belgium in a few weeks. I have to be there on the 22nd for a meeting. I'm just hoping the weather holds together for the trip ack...

Posted by: Burner02

all that traveling for just 'a' meeting? DANG!
I was in Shannon, Ireland...airport for a couple hours on my way here.
CUTE blond irish lass got on the plane and made an annuncement...her accent...hhmmm.....definately need to go visit someday....
Hope you take lots of pics!

Posted by: Triple Threat

Happy T-day, where ever you are.

Posted by: Pylon

Thanks, Trips. I'm right here!

Posted by: Pylon

Quote:

Originally Posted by Burner02

all that traveling for just 'a' meeting? DANG!
I was in Shannon, Ireland...airport for a couple hours on my way here.
CUTE blond irish lass got on the plane and made an annuncement...her accent...hhmmm.....definately need to go visit someday....
Hope you take lots of pics!

There is no question the accent adds something special. I'll do my best to remember my camera this time...

Posted by: Pylon

Light workout today, still trying to get my legs under me. Was targeting a great ROM and a 4x1x2 cadence. Did ok, but could be better.

WU - bike, 5 min

Squats
WU - 45 x 10
95 x 20

High rows
50 x 15

Bench
115 x 10

Cardio - HIIT, 20 min, bike

Went a little low on the 3rd squat and tweaked my knee a bit. Nothing serious, finished the set, but glad I stayed light on it.

Posted by: Pylon

My knee hurts.

Posted by: Double D

20 reps! What a brave man!

Posted by: Archangel

Workout lookin good my Friend, be careful with the knee, how low did you go??? How wide was your stance??? Remember, for every inch or so you widen your stance, point your toes outward roughly 2-3 minutes!!!

eX:
Legs are 2 inches wider than your shoulders, toes should be pointed between 3-5 minutes on a imaginary clock!!! Hope that makes sense!!!

Posted by: Pylon

Thanks Arch. I think that part was fine. I was working on keeping my feet at shoulder width (I tend to go pretty wide normally, and wanted to pull them back in). Honestly, I think it comes down to failing to make sure my form was perfect due to the light weight. No excuse for that, and I deserve what I get.

Pain is on the inner part of the knee. Hasn't changed much today, but no swelling, so that's good. We'll see how it feels tomorrow, but will probably throw on a wrap just to be safe.

Posted by: Pylon

No swelling, but still some tenderness. Got it wrapped. Will be looking at non-load bearing cardio work for a bit, just to be safe.

Posted by: katt

yeah, better take care of that knee....

Posted by: Pylon

Doing my best. Also woke up pretty sure I have an ear infection, which is GREAT news for someone about to get on a plane.

Turns out, it's just some fluid behind the eardrum, a prelude to a cold I guess. Nurse at Walgreens (love the clinic there, by the way, very fast and easy) gave me some anti's and some coaching on preventing an eardrum rupture on the plane. Good times...

Posted by: Pylon

The knee is feeling a little better after some rest, but I'll be taking it easy for a few days to be sure. Also, the meds for my ear have me feeling lest than my best. Need some rest...

Posted by: Burner02

hey Py!
Hope you are feeling better! Was gonna suggest some laps in the pool for the leg, if that would have helped, but the ear would make that a no-go.
Feel better

Posted by: Archangel

Hope the knee is ok, and really hope the ear infection goes away quick my Friend!!!

Posted by: Pylon

Thanks, fellas. All seems to be well...or at least getting there.

Posted by: katt

Hopefully you have some good drugs before you get on the plane... that can be pretty... uh... uncomfortable flying

Posted by: Gazhole

Glad you're on the mend, man

Posted by: Archangel

Take care my Friend, hope all is well and your on the mend!!!

Posted by: Pylon

Hey all...

Every time I think the knee is good, it pings me to let me know otherwise. Still going easy. Also have a cold.

On top of everything, had a funeral to go to today. Nothing like cemeteries in the winter to make you feel better.

Posted by: Archangel

Somethings goin around my Friend, missed my workout today too, we just need to rest up!!!

Sorry to hear of the funeral, my thoughts and prayers are with you!!!

Posted by: Pylon

Happy new year, everyone!

Got though the holidays, did some travel, spent some time in Europe. Almost didn't make it home because of the weather, but all worked out ok.

Hope everyone had a great holiday. Npw back to work!

Posted by: Burner02

Hey Py!
Happy New Year, amigo!
Where in Europe did you go? Have a good time? Post pics?
Knee better?

Posted by: Pylon

Was in Belgium. Posted a bunch of pics on my Facebook account. Home for another week, then off to France and the UK.

Knee feeling much better, thanks. Just needed rest.

Posted by: Pylon

30 min cardio this morning.

Also, it's cold. Like, single digits cold. So I got in the car after the w/out and the windows fogged up a bit. Then they froze. Not good times.

Posted by: the other half

happy new year pylon, this is gonna be the best year for all of us here on IM, cause we rock. go get man.

Posted by: Gazhole

Happy new year, dude!

Its freezing here too, -4 thismorning

Posted by: katt

I loved the travel photos... everything looked so.... uh... cold.. lol

but very scenic

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Was in Belgium. Posted a bunch of pics on my Facebook account. Home for another week, then off to France and the UK.

You're getting to be quite the world traveler.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Also, it's cold. Like, single digits cold. So I got in the car after the w/out and the windows fogged up a bit. Then they froze. Not good times.

Quote:

Originally Posted by Gazhole

Its freezing here too, -4 thismorning

so....would this be a bad time to say that in two days, I'll be in Dubai scuba diving in 80 degree weather?

Where in France?

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

You're getting to be quite the world traveler.

A lot coming up this year. (Though it looks like my trip this month is going to be postponed.)

Posted by: Pylon

Quote:

Originally Posted by Burner02

Where in France?

Epinal, like 2 hrs south of Paris. But that's just during the week. Weekends will be for sightseeing.

Posted by: Burner02

now...what would be cool...to meet up for dinner somewhere in Europe...Im thinking of snow boarding in the Alps next winter and someplace warm and sandy after that.
Maybe another cruise? Dunno. Will have t get your travel itenerary in a few months.

Posted by: Pylon

That would be sweet indeed.

I'll be in France and UK Feb, Mar and early April. Italy and India slated for April, May and June, German in I think May, June and July. Date aren't solid on them, but mostly the middle weeks.

Posted by: Pylon

Nice quiet weekend before getting back to the grind.

Made a big pot of mushroom and kale soup. Posted the recipe if anyone wants it. Really tasty.

Also did an experiment with a smoothie. I can't really make them in the morning since the noise would wake everyone (and I'm out the door pretty early most days). So I made one yesterday and left some in the fridge. This morning it had separated a little, but held up pretty well. I'm going to fire one off tonight and have it ready in the morning. (This is a fruit concoction, not a protein shake. Those are much easier to deal with.)

Posted by: Pylon

30 min cardio (Wii Fit). Boxing, running, balance work. Good times.

Posted by: Pylon

20 min HIIT cardio this morning

Posted by: Gazhole

How are you finding wii fit as a form of cardio? When i first saw it i wasn't sure about it, have never used it. Whats your opinion of it as an actual option for doing exercise?

Posted by: Pylon

Quote:

Originally Posted by Gazhole

How are you finding wii fit as a form of cardio? When i first saw it i wasn't sure about it, have never used it. Whats your opinion of it as an actual option for doing exercise?

It depends on what you want to do. They have categories of workouts (strength, aerobic, balance and yoga). If you are doing balance or yoga work, then no. I mean, it's ok for what it is, but you won't break a sweat. That said, it does a nice job of tracking your balance and posture and helping you improve on those things, so it's not a waste.

The aerobic stuff is hit or miss. There is a hula hoop game (sucks), step work (sucks), running (in place, but works you to increasing effort - OK), and boxing (pretty good). Strength stuff is what you would expect (push ups, planks, etc). Will you get ripped...no. Is it better than sitting on the couch...for sure. I can't imagine anyone using it for their only workout, but if that's what it takes to get you going, then great.

Personally, I really get more out of 30 good minutes of tennis, but one of my boys broke the disc and I haven't replaced it yet.

Posted by: Scarface30

WiiFit seems to have been a very popular Christmas gift. I am assuming it was a gift? Either way, Nintendo is making a lot of money off them!

Good solid workouts Py

.

Oh, your pictures on Facebook from Belgium, was it? They are awesome! Definitely a nice setting for Christmas!

Posted by: Pylon

I've actually had mine for just short of a year. But it's a good distraction.

Posted by: Burner02

fun fact: there have been a lot of ER accidents/injuries do to the Wii!
heh....my friend here threw out his sholder playng the tennis, I believe...I told him he needed to make up a better story than a Wii injury....

Posted by: katt

oh yeah,, my arm has really hurt after playing the tennis game... I can't come to that realization that you only have to flick the controller, rather than to simulate an actual swing of the racket..

The hula hoop???? SWEET!!!!!! That's one I def. want to try!

Posted by: Pylon

OK, keeping the diet clean this week. Haven't gotten to the gym last two days (early work to be done), but will be in tomorrow.

Posted by: Archangel

Hey my Friend, just droppin in to say Hello!!! Hope all is well Brother!!!

(CLICK HERE here to view the original thread with full colors/images)

Hey, I remember this place...

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