Plyometrics!

[Susan Otcenas]

Can you do dips?

Promise not to laugh??

I use the dip assist machine at the gym. You know, the one you put your knees on a pad and you set the weight of the amount of assist (lift) you want. I'm 129 pounds, and I set the weight to 85 or 90 pounds. So I'm only lifting 40-45 pounds. Am I pitiful or what.

[Veronica]

I'd never laugh, you're working it, that's what matters.

How about the kind of dips where your hands are on a bench and your feet are out in front of you?

http://www.shapefit.com/triceps-exer...ench-dips.html

Veronica

[Jolt]

Today we did push ups with a clap in between. They are hard because you really have to explode up to get enough time to clap. One is realtively easy, but repeating that explosion each time... is tough. I worked up to six in a row today, did 31 all together.

Veronica

Yikes...that does sound hard! I can do about six or seven push-ups at a time, but I definitely don't have the upper body strength to do anything explosive. Good for you!

[Veronica]

This is another exercise I do with my trainer. She calls them Power Up Crunch Squats.

http://video.google.com/videoplay?do...+squats&hl=en#

Except I don't use a Bosu ball, I go all the way down to the floor and I'm holding onto an 8 pound medicine ball.

These are killer!

Veronica

[OakLeaf]

My wrists ache just thinking about it. Doggone carpal tunnel.

Can you do them (regular push-ups without the hand claps) holding hand weights? Really that's just a method of aligning the hands and shoulders... you can take the pressure out of your wrists with your own body alignment, but it takes a lot of attention, because most of us have such imbalances in the arm muscles. My yoga teacher's favorite cue is to keep what she calls "the mounds of the index fingers," i.e. the heads of the second metacarpals, on the mat.

[Susan Otcenas]

I'd never laugh, you're working it, that's what matters.

How about the kind of dips where your hands are on a bench and your feet are out in front of you?

http://www.shapefit.com/triceps-exer...ench-dips.html

Veronica

Thanks for the link. I just tried them, and yes, I can do those. Not terribly many, but yes. Seems like a good exercise to work into my rotation!

[kilimarti]

I only went to Crossfit once. I enjoyed it and think I'd get way strong doing it. But zowie, it would cost alot of money to join that Crossfit facility ($200/month!) I already spend almost that much for coaching, plus my gym membership and my pool membership. I just don't think I want to add that much more to my monthly athletic expenditures!

Really really, I can't do one single boy pushup. I can do about 10 girl pushups in a row. I really want to do the 100 pushups program online, but I never seem to get around to starting.

Hi Susan,

Just read your post about paying $200 per month for CrossFit. I own a facility in Hillsboro where we not only teach Crossfit but a ton of other group classes including TRX for $99 per month. We work with all levels from beginners to athletes. Check us out: http://www.sweat360.com

[tulip]

I've gotten much better with the 100 pushups program (I'm neither willing nor able to spend money on a trainer or gym, not with this new roof on my house).

Susan, if you have an iphone, the 100 pushups iphone app is great. It keeps me motivated.

Try it, and start with girl pushups if you have to. I still do a combo of girl/boy (horrible term!) pushups, and I'm up to 52 total (but not straight). I see a big difference in my arms in both definition and strength. And it takes about 7-10 minutes out of your day.

[OakLeaf]

Just remember not to make that the only upper-body work you do.

In spite of the cautionary posts I put up here when I was doing the 100-pushups program, I didn't do an equal number of pull-ups, dips, internal/external rotations and reverse flyes, and wound up really screwing up my rotator cuffs and most of the muscles around them. Nerve impingement under the pec minor and everything. Nothing five or six intense neuromuscular massages plus all kinds of self-treatment with stretching, strengthening and a Thera-Cane couldn't cure, but I would've done better not to get myself there in the first place.

[Susan Otcenas]

Just remember not to make that the only upper-body work you do.

Coach gave me an upper body routine to do, which is what I follow each time I go to the weight room:

Seated Rows
2 sets narrow
2 sets wide

Lat pull downs
3 sets

chest press
2 sets

pull overs
2 sets

shoulder press
2 sets

tricep dips (standing)
1 set

tricep extensions
1 set

bicep curls
1 set

Between some of the sets I work in some abdominals.

Susan

[tulip]

Good point, Oakleaf. Since I don't go to a gym, I do other exercises, Pilates, and yoga at home. Am I missing something? Probably, but it's the best I can do. I've had rotator cuff problems before, and they are no fun. I developed problems while being under the eye of a coach (not a very good one, evidently) at a gym, doing weights that were too heavy, too fast, and too soon. If anything I err on the side of not doing enough of anything, as opposed to doing too much of something.