Author Topic: Strength & Fitness 2016  (Read 350514 times)

Cookie78

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Re: Strength & Fitness 2016
« Reply #200 on: January 08, 2016, 11:58:43 AM »
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out help

Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE It has most of the stretches I've done in ballet class, plus a few extra ones.

Do you have a good general stretch YouTube video you'd recommend? 10-20 min?

There's a p90x stretch video I enjoyed in the past, but it's about an hour long and I don't have an hour to stretch each day.

Cookie78

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Re: Strength & Fitness 2016
« Reply #201 on: January 08, 2016, 12:06:01 PM »
I skipped my run on Tuesday because excuses, mopey excuses, and more. I felt so guilty about it that I went the next day and then again today, even though it was -19C. Luckily I got ready to go running before I checked the temperature, and then went anyway because I was already ready to go.

It's not too hard yet, being only the first week of C25k, but harder considering the weather and how many clothes I end up wearing, how many snow drifts I have to jump over, and how out of shape I am.

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Re: Strength & Fitness 2016
« Reply #202 on: January 08, 2016, 12:26:53 PM »
Putting the gauntlet in my signature may have helped, as did friendly ribbing of other people.

Worked on me! Well, your direct suggestion/invite and then the link in your signature when I wondered what the heck you were talking about ;)    Grateful for both!

Hey, that means I'm at 100% so far. Nice!!

I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)

Also, we're in week 2 of 2016! Keep going!


For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #203 on: January 08, 2016, 12:27:01 PM »
It's a balmy 6 degrees Celsius here in Vancouver so when Lady Snow gets home we are going to go for a 5k run (a little over 3 miles). I was going to go to the gym for a treadmill run, but I'd rather not burn up one of my gym visits (I usually buy 50 visit passes, I think I'm down to around 10 left) if I'm not going to do some lifting.

She hasn't done a dedicated run since we got back from the Baja...so I'm thinking she might feel this one later - and probably complain that I'm going too fast. In my defence...I'm 6'4" (and she is not), and she needs to take 1.5 steps to equal one of mine so sometimes I will inadvertently pull ahead of her - which REALLY annoys her. ;) I'm curious as to what kind of time we will post. Tomorrow we plan to do some snowshoeing, so I will have my fitness tracker app activated on my phone to keep track of that workout. Sunday night I will probably post an overview of Week 1 of my 2016 of my exercise regime.

Then it all starts again on Monday. :)

monstermonster

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Re: Strength & Fitness 2016
« Reply #204 on: January 08, 2016, 01:11:01 PM »
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

You do a lot of active isolated stretching, also a lot of reps/switching back and forth. You usually do the same circuit a few times and use a lot of resistor bands. Also you often stretch with a partner. Check out the "New York City Ballet Workout" videos (available for streaming free somewhere on the internet I think...also available via less-moral methods) for an example of good, long stretching routines. My favorite book for stretching is "Stretching" by Bob Anderson. Simple, illustrated routines by activity (including "sitting in an office" and "waiting at a bus stop" in addition to "dancing", "running" and "hiking" etc).

Zikoris

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Re: Strength & Fitness 2016
« Reply #205 on: January 08, 2016, 01:59:42 PM »
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out help

Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE It has most of the stretches I've done in ballet class, plus a few extra ones.

Do you have a good general stretch YouTube video you'd recommend? 10-20 min?

There's a p90x stretch video I enjoyed in the past, but it's about an hour long and I don't have an hour to stretch each day.

You know, I generally find do a timer for the length I want with beeps every minute, like this one: https://www.youtube.com/watch?v=ap-JvvU0xV4. It makes it WAY easier to time your stretches, especially if you're on the floor. One of the things my ballet teachers taught me is that you need to always focus on what's tight in your own body, so I usually try to move around a bit and kick my legs around a bit to see what I need to work on that day. It can be surprisingly different day-to-day.

lhamo

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Re: Strength & Fitness 2016
« Reply #206 on: January 08, 2016, 02:35:27 PM »
Did my second 6AM circuit class at the gym 5 blocks away. When my $5-a-class deal runs out in another week, it's going to be REALLY hard to resist keeping on with it. Good workout, easy to do, and it's surprisingly easy to work out when someone is just SHOUTING at you with what to do and you don't need to make any decisions. Also the SO has breakfast tacos ready for me when I get home at 7...

Too bad it's $88/month. My other gym is $19/month but doesn't have any before-work classes and is a 3 mile bike ride (out of my way) instead of a 5 block walk.

Anyone used the Classpass thing? For $79/month, I might be able to eek out a few stretching/Barre classes without having a more expensive studio membership PLUS go to the fancy circuit classes in the neighborhood (they're on the list).

If you go 3x per week that is just a little less than $7/class, so not much more than what you are paying for the trial sessions. Maybe worth it?

monstermonster

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Re: Strength & Fitness 2016
« Reply #207 on: January 08, 2016, 02:43:39 PM »
Did my second 6AM circuit class at the gym 5 blocks away. When my $5-a-class deal runs out in another week, it's going to be REALLY hard to resist keeping on with it. Good workout, easy to do, and it's surprisingly easy to work out when someone is just SHOUTING at you with what to do and you don't need to make any decisions. Also the SO has breakfast tacos ready for me when I get home at 7...

Too bad it's $88/month. My other gym is $19/month but doesn't have any before-work classes and is a 3 mile bike ride (out of my way) instead of a 5 block walk.

Anyone used the Classpass thing? For $79/month, I might be able to eek out a few stretching/Barre classes without having a more expensive studio membership PLUS go to the fancy circuit classes in the neighborhood (they're on the list).

If you go 3x per week that is just a little less than $7/class, so not much more than what you are paying for the trial sessions. Maybe worth it?

Alas, it's $88/month for a max of 8 classes, so $11/class. It jumps to $120 if you go 3 times a week. :( I'm definitely paying for convenience by going there. That's why the Classpass thing is interesting. For $79/month, I can do 3 classes at the nearby gym each month plus other fancy classes after work (like Barre/ballet/pilates). More complicated than a single gym membership though.

bloomability

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Re: Strength & Fitness 2016
« Reply #208 on: January 08, 2016, 03:59:15 PM »

I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)

Also, we're in week 2 of 2016! Keep going!


For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

Friar

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Strength & Fitness 2016
« Reply #209 on: January 09, 2016, 02:16:53 AM »

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

I think a 50lb addition to your backside would be against the goals of this MEGATHREAD. ;)
« Last Edit: January 09, 2016, 02:45:25 AM by Friar »

AcftW

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Re: Strength & Fitness 2016
« Reply #210 on: January 09, 2016, 09:12:18 AM »
3rd gym session was yesterday, and boy have I been sore from not pushing myself the last 6-8 months. 

And just as I figured, the chin ups are the biggest test for me.  I'm able to do a couple with solid form, but after searching online for programs to increase reps I've taken to doing negatives (focusing on slowing the decent), and it's still fairly taxing but I'm able to grind them out, so I'm optimistic!

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #211 on: January 09, 2016, 11:56:07 AM »
DW and I did our 5k (actually 5.1k, or just over 3 miles) in 28:10 yesterday. Subtract about 30 seconds for a stoplight intrusion, and let's say 27:40. This is pretty good, especially for Lady Snow who hasn't run for quite a while, though she is kicking ass and takin' names at her various exercise classes. For myself, this has me quite confident that, if I remain free of injury, I should be about to conquer my sub-25 minute 5k goal this year...especially on a flat track. Our running route yesterday had several annoying hills. :)

bloomability

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Re: Strength & Fitness 2016
« Reply #212 on: January 09, 2016, 12:09:17 PM »

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

I think a 50lb addition to your backside would be against the goals of this MEGATHREAD. ;)


Haha! I already have enough trouble with pants, a 50lb addition would be a disaster!

Friar

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Re: Strength & Fitness 2016
« Reply #213 on: January 09, 2016, 12:42:02 PM »
Nice one Mr. Snow.

horsepoor

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Re: Strength & Fitness 2016
« Reply #214 on: January 09, 2016, 12:43:07 PM »
DW and I did our 5k (actually 5.1k, or just over 3 miles) in 28:10 yesterday. Subtract about 30 seconds for a stoplight intrusion, and let's say 27:40. This is pretty good, especially for Lady Snow who hasn't run for quite a while, though she is kicking ass and takin' names at her various exercise classes. For myself, this has me quite confident that, if I remain free of injury, I should be about to conquer my sub-25 minute 5k goal this year...especially on a flat track. Our running route yesterday had several annoying hills. :)
You will crush that.  I've just barely broken 2:00 on the half and managed like 23:40 for the 5k.

I'm headed out for a 5 miler this afternoon.  Hope it will be better than my mid week run, which turned into a walk about half way through. 

 I'm using the Crossfit BrandX WODs and modifying them to do in my basement.  Was surprised at how hard the bear crawl was, which is why I like using the WODs.  Keeps me from getting in an exercise rut. 

I'm thinking that if I can raise enough cash from selling stuff to buy a rowing machine I'll cancel my gym membership and just focus on working out at home.

lhamo

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Re: Strength & Fitness 2016
« Reply #215 on: January 09, 2016, 01:08:46 PM »
Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring. 

I DID bust it on the treadmill this morning.  Spent the better part of an hour at the max incline, and blasted through 853 calories total.  And DS has just agreed that we can walk to the mall to shop for clothes for him, so that will be more calories burned.  And I got some kind of exercise every single day this week --haven't managed that for awhile!

jordanread

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Re: Strength & Fitness 2016
« Reply #216 on: January 09, 2016, 01:28:36 PM »

I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)

Also, we're in week 2 of 2016! Keep going!


For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

I don't remember what I thought it meant, I just remembered giggling when I read it, and couldn't quite figure out an acronym that fit with all of them. I've got those three goals added!

Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring. 

I DID bust it on the treadmill this morning.  Spent the better part of an hour at the max incline, and blasted through 853 calories total.  And DS has just agreed that we can walk to the mall to shop for clothes for him, so that will be more calories burned.  And I got some kind of exercise every single day this week --haven't managed that for awhile!

Don't be bummed. If it makes you feel any better, I did just over 5K the other day...took me 45:00 :) I wasn't running, but still, you kicked my ass.

Sunday night I will probably post an overview of Week 1 of my 2016 of my exercise regime.

Then it all starts again on Monday. :)

I'm going to do something similar on Monday morning. And to go with one of my earlier posts, I did want to get people thinking about real life things they want to accomplish (even if they aren't goals per se) by getting more fit. You don't need to go all crazy about it like I did and turn it into a huge post, just a list or a sentence. I'll start with something small, feel free to join in:

I want to I'm going to...

Get to a place in my life where I never have to say no to an opportunity/adventure because I question my strength and resilience. I may still say no, but it won't be because I'm too fat to try.

Hedge_87

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Re: Strength & Fitness 2016
« Reply #217 on: January 09, 2016, 01:49:55 PM »
got my 3rd workout of the week in this morning. one week down fifty one to go. felt really good. now i need to get in the cycle challenge and the netted judo class is tuesday hopefully shit doesn't get in the way. good job everybody. Last year I had a weight lose goal that i did not achieve. this year, I am really not concerned with how much i weigh but will try and monitor my weight because it as easy as standing on the scale while I am brushing my teeth in the morning. Last time I stepped on the scale back in august 2015 I weighed 228 lbs. this morning I weighed in at 245 lbs. it was a long holiday season for me lol.

Friar

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Strength & Fitness 2016
« Reply #218 on: January 09, 2016, 04:25:20 PM »
I'm trying to pay attention to the longterm. So, I want to/I'm going to: have posture, mobility, limberness, and comfort ages 44-124.

I think this is a good way of looking at it as it provides the initial motivation to start.

From then on in, like keeping a low consumption lifestyle, it takes discipline!

Personally, the long term effects of exercise such as flexibility, being able to play with future children, reducing/improving injuries, and keeping my mind sharp into old age, account for about half of the reason I exercise.

The other 50% is pure vanity!

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #219 on: January 09, 2016, 04:56:35 PM »
Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring. 

Really lhamo? Didn't we all agree at the start of the thread that we are not competing with one another here? I assume there is a tongue-in-cheek-factor to your comment. I hope so.

We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.

Snowshoeing tomorrow, probably on Cypress Mountain.
« Last Edit: January 09, 2016, 05:07:52 PM by Jon_Snow »

Exhale

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Re: Strength & Fitness 2016
« Reply #220 on: January 09, 2016, 05:13:03 PM »
This injury is making for a slow start to getting back to health and fitness. However, I did manage to walk to work one day last week which I loved. (Seeing Mt. Rainier out at sunrise = great way to the start the day.) I'll be doing my "before" measurements today. The only good thing about being in this beginning place all over again is knowing that I want to get the "before" measurements and pictures so I can compare it to my awesome "after" measurements/pics.

I like jordanread's reflection on "creation in life, specifically what I want to create in my life" - that is exactly how I think of it: creating the life I wish to live. As Mary Oliver wrote in one of her poems, "what is it you plan to do with your one wild and precious life."

Thank you to everyone for posting - it's inspiring to be in such good company.
« Last Edit: January 09, 2016, 05:14:38 PM by Exhale »

nnls

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Re: Strength & Fitness 2016
« Reply #221 on: January 09, 2016, 06:14:46 PM »
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand...  Have serial numbers and ids, have called police, will call pawn shops now. So sad.

oh thats horrible! hopefully they can be located

jordanread

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Re: Strength & Fitness 2016
« Reply #222 on: January 09, 2016, 07:06:23 PM »
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand...  Have serial numbers and ids, have called police, will call pawn shops now. So sad.

That definitely sucks that it happened, but how cool is it that you now have this opportunity? Not only do you get to practice taking action in response to a negative event (or a thing that happened), you get to practice understanding that you took actions you needed to and don't need to stress anymore. What's done is done. Also, if I were in your shoes, I'd put on a 'wake' or something, in which you and the kid sit back with some hot apple cider (or cocoa) and remember all the awesome times you've each had on the bikes. What was your favorite trip/moment/adventure? You may gain some insight into the kid and his values, too. Also, you can start a craigslist scavenger hunt together (using different peoples' advice) looking for solid replacements. And it gets to happen at the beginning of the year, where you can use your super powers to turn this event into something to create growth, and set the super positive tone for the rest of the year. You've got this scrubby. Oh, and I know you posted it here since you don't have a journal to post this in, but don't think this gets you out of your goals.

I'm almost jealous of all the awesomeness you are going to create!!

lhamo

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Re: Strength & Fitness 2016
« Reply #223 on: January 09, 2016, 08:05:06 PM »
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand...  Have serial numbers and ids, have called police, will call pawn shops now. So sad.

Very sad for you guys, too.  We had several bikes stolen in China over the years.  It always sucks.

What happened to your journal?  I hope you won't abandon it.  Especially given that you are planning to live to 124.  Sparing a few minutes of your day to document the wonderfulness of life in Scrubby's Magical Fairyland (where nasty bicycle thieves must certainly be stricken by a vile pox) seems do-able if you have 80 years to fill, no?

Friar

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Re: Strength & Fitness 2016
« Reply #224 on: January 10, 2016, 01:16:01 AM »
scrubbyfish, I'm sorry to hear about the bikes. I can relate to how you're feeling being one who has also had their bike stolen.

Are you sure you just didn't leave it at a friend's house and walk home?

Jokes aside, did you have insurance for them and would it be worth making a claim if they aren't recovered?

Longwaytogo

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Re: Strength & Fitness 2016
« Reply #225 on: January 10, 2016, 08:59:34 AM »
scrubbyfish, I'm sorry to hear about the bikes. I can relate to how you're feeling being one who has also had their bike stolen.

Are you sure you just didn't leave it at a friend's house and walk home?

Jokes aside, did you have insurance for them and would it be worth making a claim if they aren't recovered?

Ha, leave it at a friends house by mistake and walk home- Yeah the end of that MMM article pissed me off a bit as my bike was stolen for real a week or two before he wrote it. My window of my garage was completely knocked out and they got my spare bike too and my long board and some other stuff. So not only was I out $1500-$2000 of my FAVORITE possessions but I had a window to repair and the uneasiness of knowing someone was in my garage while I was sleeping ):

And unlike MMM I am in a huge debt emergency and not in the "roll with the punches" part of my journey. But as one of my fitness goals is "bike 1000 miles in 2016" I do plan to get one in the Spring somehow. No insurance for me as I have a high ($5K) deductible.

Anyway sorry to hear about your theft scrubbyfish!

On the fitness front made it out skiing yesterday but missed our Friday night P90X due to getting ski stuff out and organized. Doing a "make up" today and then back to the MWF this week.

We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.

Snowshoeing tomorrow, probably on Cypress Mountain.

Did you buy snowshoes too or do you rent them? Looks like a fun activity but we don't get near enough snow around here to justify purchasing. A lot of resorts offer it but never looked tempting enough to get me to skip a day of skiing. Hope you have/had fun!!

Friar

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Re: Strength & Fitness 2016
« Reply #226 on: January 10, 2016, 11:02:21 AM »
I didn't prevent this loss for my son[/b]. All I had had to do was look outside when I heard the truck, not assume it was the neighbour.

Try not to beat yourself up about assuming the most likely scenario. It's not your fault that they decided to steal yours and your son's bikes. The thieves are the ones in the wrong here, not you.

Besides, even if you had decided to check and then confronted them they were there to take the bikes. You'd then potentially be down not only a couple of consumable products but risk harm to yourself as well.


Friar

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Re: Strength & Fitness 2016
« Reply #227 on: January 10, 2016, 11:12:14 AM »
No insurance for me as I have a high ($5K) deductible.

Firstly, that's bad news about the garage - the lack of respect for other people's property really annoys me. Are you sure you didn't leave the window at a friends house? ;)
Secondly, $5k deductible?!? Wow, is that typical? My contents insurance has a ~£100 deductible but maybe things are different in the US on that regard.

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Re: Strength & Fitness 2016
« Reply #228 on: January 10, 2016, 11:38:58 AM »
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.

I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x

Not sure what DH has in mind for tomorrow (he's my torturer trainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.

I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.

Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.

jordanread

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Re: Strength & Fitness 2016
« Reply #229 on: January 10, 2016, 11:40:53 AM »
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.

I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x

Not sure what DH has in mind for tomorrow (he's my torturer trainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.

I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.

Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
I want to see pistol squats!!

Friar

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Re: Strength & Fitness 2016
« Reply #230 on: January 10, 2016, 12:20:22 PM »
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.

I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x

Not sure what DH has in mind for tomorrow (he's my torturer trainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.

I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.

Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
I want to see pistol squats!!

Me too!

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #231 on: January 10, 2016, 12:39:31 PM »
Internet reference for form:

Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.

I'm totally "ass to grass" though, which is what makes me so happy.

Quetzal

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Re: Strength & Fitness 2016
« Reply #232 on: January 10, 2016, 02:13:17 PM »
Hi all. I've delayed posting until I recovered from a bad cold and had my positive attitude back. I'd love to join! I also welcome feedback on the achievability of the destination goals as I'm starting at the very beginning.

My thanks to jordanreads for investing the time to start and maintain this thread; the effort is certainly a significant one. My thanks, too, to spartana, llamo, Jon_Snow on this thread whom I followed in other parts of the forum last winter (I'm a foul weather forum lurker; at least last year I was). This is my first significant active participation in the forum.

Journey Goals:
  • Convict conditioning New Blood workout > 45 weeks (thanks for the examples, jordanreads!)
  • Cardio @ 80% target heart rate, 3x/week > 45 weeks
  • Sleep average 7+ hours/night weekly
  • Mindful eating and alcohol consumption 6 days/week (meaning one 'pay no mind' day OK)
Destination Goals
  • Convict conditioning, push-ups: Intermediate, Step 5
  • Convict conditioning, pull-ups: Intermediate, Step 4
  • Convict conditioning, leg raises: Beginner, Step 5
  • Convict conditioning, squats: Intermediate, Step 5
  • Reduce body fat from 28.3% to < 25%

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #233 on: January 10, 2016, 02:15:16 PM »
I'm totally "ass to grass" though, which is what makes me so happy.

Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(

Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #234 on: January 10, 2016, 02:45:50 PM »
I'm totally "ass to grass" though, which is what makes me so happy.

Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(

Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.

My pistol attempts were actually motivated by aforementioned tantrum, funny enough! So thanks for the inspiration I guess.

I am wearing lifting shoes in the picture, but can do them totally barefoot. I'll post that picture next time =D

You'll get there though! I have no knee injury history (only thing I haven't hurt, pretty much!) so it totally isn't a fair comparison.

Friar

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Re: Strength & Fitness 2016
« Reply #235 on: January 10, 2016, 03:04:44 PM »
They're pretty damn impressive pistols!

We'll get there eventually, Sam, we'll get there.

jordanread

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Re: Strength & Fitness 2016
« Reply #236 on: January 10, 2016, 03:05:31 PM »
I'm totally "ass to grass" though, which is what makes me so happy.

When I do pistol squats, I also go ass to grass. I'll have to find Sailor Sam's journal to check out that discussion. In all honesty though, I'm ass to grass because I fall over, and just sit there with one leg outstretched, for now. Can't get back up either.

Bracken_Joy gets credit for the first action shot (Zikoris, you still get credit for the before picture...not discounting your flexibility in the least), and the first potential milestone (I'll have to look in your goals to see what they are). Even if it's not one of her goals, it's one of mine, so yeah.

Hi all. I've delayed posting until I recovered from a bad cold and had my positive attitude back. I'd love to join!
Journey Goals:
[...]
Destination Goals
[...]

I've got you added to the tracking post. I am considering going back through and modifying the CC ones to actually state the workout and progression for destination goals, so if you notice I didn't put what section of the step in your goals, that is why. We are super glad to have you here! Welcome.


I also welcome feedback on the achievability of the destination goals as I'm starting at the very beginning.

My thanks to jordanreads for investing the time to start and maintain this thread; the effort is certainly a significant one. My thanks, too, to spartana, llamo, Jon_Snow on this thread whom I followed in other parts of the forum last winter (I'm a foul weather forum lurker; at least last year I was). This is my first significant active participation in the forum.

You are welcome for the effort, but it's at least partially selfish, since I get a whole lot out of this too. The only thing off the top of my head that I can think of is that the progressions standards demand perfect form before you move on (as I'm sure you know). For me, I am going to have to lose some weight before I can progress at all on squats. Step 1 is shoulderstand squats, so the muscle aspect isn't too difficult. Here is where I have issues:

Quote from: Paul Wade
Keeping your torso as upright as  possible,  bend  at  the  hips  and  knees  until  your knees touch your forehead.
Emphasis mine.

My gut is too big to reach my forehead with my knees, so I won't be progressing until I lose weight. That being said, that's the biggest hurdle I've experienced up to Step 5 on squats. But for a year goal, it should be fine as long as you don't have knee issues. Just wanted you to be aware that if you are anything like me, squats are going to progress slower. Also, there is this part on Step 1 (which is actually why I won't progress until I can do it...and it set the stage for all of the steps and demands for perfection).
Quote from: Paul Wade
At  the  first attempt, not  everybody  will  be able  to touch the  knees  to  the  forehead.  Try  to increase the depth of your  knees every workout and  your  joints will soon   loosen. The technique will be virtually impossible for people with very fat stomachs, because the paunch gets in the way. Practicing on an empty stomach will help, until you shed those excess pounds.

lhamo

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Re: Strength & Fitness 2016
« Reply #237 on: January 10, 2016, 04:24:55 PM »
Damn, Bracken Joy -- you pull off a mean squat!

I've spent nearly 20 years in China and the sight of a squatty potty still fills me with dread.  I can't get me feet to stay flat, and I'm always afraid I'm going to tip over into the latrine!

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #238 on: January 10, 2016, 04:25:28 PM »
Bracken Joy...much respect. Wow.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #239 on: January 10, 2016, 04:32:29 PM »
Thought I'd aim for a weekly wrap up on Sundays...

  • Ran 4 times
  • Did Ironstrength for Runners twice
  • Swam twice

Today was by far the best swim I have ever had. As mentioned previously, I am a poor swimmer. I only started swimming in August. I'm still trying to get comfortable in the water after YEARS of being terrified of being in anything deeper than a bathtub. It's getting better, but still a long way from being comfortable in an open water situation though.

I'm not sure if anyone here has done Ironstrength for runners. It's a lot of bodyweight/movement/dumb bell work. It kicked my butt and I was not able to finish everything to the level he asked, but I plan to continue and work up to it. You can check it out here if interested: http://drjordanmetzl.com/ironstrength-workout/

This upcoming week is one of my busiest of the year and my workout buddy (Husband) is traveling out of town for work. Goal for the week is four  runs,  Ironstrength twice, at least one swim (I have have a really hard time swimming without my husband there... its a mental/feeling comfortable thing. I need to get over it, but I doubt with the hours this week I will), and do yoga at least once. I have a few YouTube videos I like, I just got lazy with it this week!

hudsoncat

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Re: Strength & Fitness 2016
« Reply #240 on: January 10, 2016, 04:38:39 PM »
Bracken... that's awesome! I tried a pistol squat all the way down once and promptly fell over. I certainly need to do some work to get that low! Much impressed!

Scrubby & Longwaytogo... that sucks about the bikes and particularly the feelings the thefts have left. Hopefully you will both be able to replace the bikes soon.

griffin

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Re: Strength & Fitness 2016
« Reply #241 on: January 10, 2016, 04:49:45 PM »
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.
I'm going for this as well. Had some knee/hip issues last year but I'm restarting a linear program now.
Starting weights for me are (5rm)
Squat: 185
DL: 225
Bench: 195
Squat and deadlift are low due to the aforementioned knee. Stretch goal is to join 1k club by may 31st, and to go from 180->200 lbs. Good luck everyone! :)

bloomability

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Re: Strength & Fitness 2016
« Reply #242 on: January 10, 2016, 05:05:34 PM »
Internet reference for form:

Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.

I'm totally "ass to grass" though, which is what makes me so happy.

That's so awesome! Pistols are my mobility issue. Let's combine!

jordanread

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Re: Strength & Fitness 2016
« Reply #243 on: January 10, 2016, 05:51:36 PM »
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.
I'm going for this as well. Had some knee/hip issues last year but I'm restarting a linear program now.
Starting weights for me are (5rm)
Squat: 185
DL: 225
Bench: 195
Squat and deadlift are low due to the aforementioned knee. Stretch goal is to join 1k club by may 31st, and to go from 180->200 lbs. Good luck everyone! :)

I've got you added to the tracking post. I assumed you were speaking of your bodyweight when you said go from 180 to 200lbs, so I added it that way. If I misunderstood, and you meant increasing weight on specific exercises, let me know.

Longwaytogo

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Re: Strength & Fitness 2016
« Reply #244 on: January 10, 2016, 06:31:20 PM »
No insurance for me as I have a high ($5K) deductible.

Firstly, that's bad news about the garage - the lack of respect for other people's property really annoys me. Are you sure you didn't leave the window at a friends house? ;)
Secondly, $5k deductible?!? Wow, is that typical? My contents insurance has a ~£100 deductible but maybe things are different in the US on that regard.

No not typical, most have $500 or $1000. I'm a contractor and do my own repairs on minor stuff and figure the insurance is mainly for big loss (like fire).

Bracken... that's awesome! I tried a pistol squat all the way down once and promptly fell over. I certainly need to do some work to get that low! Much impressed!

Scrubby & Longwaytogo... that sucks about the bikes and particularly the feelings the thefts have left. Hopefully you will both be able to replace the bikes soon.


+1 - Awesome job Bracken_Joy!

Thanks, I still have a cargo bike, going to try and log some miles on that Jan/Feb.

Got our makeup P90X in from Friday today, back at it 6:00 am tomm!

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #245 on: January 10, 2016, 06:39:09 PM »
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)

karaishere

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Re: Strength & Fitness 2016
« Reply #246 on: January 10, 2016, 07:37:56 PM »
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)

A hot epsom salt bath can do wonders for sore/stiff muscles.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #247 on: January 10, 2016, 07:57:27 PM »
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)

A hot epsom salt bath can do wonders for sore/stiff muscles.

Ooooh that's a great idea. I have epsom salts already! I kinda forgot our tub is a tub, as I've never used it as such... roommate and all, seems icky. I'll just clean it right before use.

monstermonster

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Re: Strength & Fitness 2016
« Reply #248 on: January 10, 2016, 08:17:18 PM »
Internet reference for form:

Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.

I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

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Re: Strength & Fitness 2016
« Reply #249 on: January 10, 2016, 10:55:55 PM »
We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.

Snowshoeing tomorrow, probably on Cypress Mountain.

Did you buy snowshoes too or do you rent them? Looks like a fun activity but we don't get near enough snow around here to justify purchasing. A lot of resorts offer it but never looked tempting enough to get me to skip a day of skiing. Hope you have/had fun!!

Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.

We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.

Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.

Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things.  It's a bit late to post a Week 1 summary...tomorrow morning then.