Author Topic: Strength & Fitness 2016  (Read 349862 times)

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #250 on: January 11, 2016, 03:34:45 AM »
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.

Damn, just read through your journal to locate said tantrum. That was so much smaller than little. :)

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.

Ever since the fire we had here that closed one of the (IMHO) inferior hiking trails, my go to spot has been ridiculously busy. Not as busy as what you experienced, but still. I don't go out into nature to be freaking social!!

I'm going to work on my weekly update, and have it posted here soon. Had an SS Journal to get caught up on, plus I started waking up and tossing and turning around 2:00am. When I do my workout in a few hours, the lack of sleep may make it an interesting start to this week. I might also push myself a bit and do something in addition to the Convict Conditioning stuff, just to ensure I am good and properly worn out.

alleykat

  • Bristles
  • ***
  • Posts: 440
Re: Strength & Fitness 2016
« Reply #251 on: January 11, 2016, 05:00:39 AM »
I have been exercising pretty consistently, except for yesterday.  Bad.  I have been rebounding and using the kettlebell.  I do feel it in my legs and I forgot how tired it makes me feel. But, I love it.  I am going to start keeping time and reps this week.  I have only been doing about 15 or 20 mins a day and want to start pushing myself a bit now.  I didn't want to strain anything and get hurt and then have to stop so I have been starting slow.  I have never kept a journal but it is time so I can measure my progress.

I am getting excited about getting into shape.


2Birds1Stone

  • Walrus Stache
  • *******
  • Posts: 5688
  • Age: 1
  • Location: Earth
  • K Thnx Bye
Re: Strength & Fitness 2016
« Reply #252 on: January 11, 2016, 06:04:37 AM »
11 days into the year and I have been fairly consistent!

I beat my previous best mile time by 20 seconds clocking in at 6:29 last week.

Today I did squats and deadlifts for the first time this year. Mustered 275 x 5, 5 ,5 on squats and 315 x 5, 5 ,5 on deadlift. Last week I benched and got 245 x 5, 5, 5 so that is my "starting point" for the big 3!

This Saturday I have a 10 miles "race" which is really a Brewery run where I will likely jog, walk, crawl 10 miles to get 2 1/2 hours of all you can eat/drink at the after party.

Longwaytogo

  • Guest
Re: Strength & Fitness 2016
« Reply #253 on: January 11, 2016, 06:08:02 AM »
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.

Adding more fuel to Lady snow's FIRE desire? Probably a lot less crowded on a Wednesday!!

Our local ski hills get packed since they are an 1.5 drive from DC/Baltimore. We usually have to drag our kids out of bed at 7:00 and let them eat breakfast in the car to even have a chance of getting any runs in pre-lines. By 10:00-10:30 you have a 30 min wait for the bunny-hill :(  Hopefully this year at least my older daughter will graduate to some better/bigger less crowded slopes. (they are 3 and 5)

Cromacster

  • Handlebar Stache
  • *****
  • Posts: 1696
  • Location: Minnesnowta
Re: Strength & Fitness 2016
« Reply #254 on: January 11, 2016, 06:46:17 AM »
Goals:

Drop 30lbs
Workout 4 days/week
Work on mobility 5 days/week by following MobilityWOD

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #255 on: January 11, 2016, 07:37:41 AM »
Check In/Progress Update

Ah, the first week of 2016 is now complete. In recap, I'm primarily doing the 'Good Behavior' Convict Conditioning workout. This means that my main schedule is as follows: Mondays - push ups and leg raises; Wednesdays - pull ups and squats;Fridays - handstand push ups and bridges. I used to use my bike commute as a warm up, and it worked well when I still had an office. Since that is no longer the case, and I'm restarting at step 1, I decided a quick walk/jog for a couple of miles around the lake by my house would be a nice habit to get into. Hurrying it up and doing some simple 'just out of bed' stretches has been my warm up this past week, and it's worked well. One of the best things I've done so far was break down my understanding of different goal types. While they were pretty obvious, adding verbiage to them actually made them easier for me to stick to (at least so far). It also made things a bit more clear when explaining my goals to the other half, which has led to increased support from that arena as well.

All in all, it's been a pretty great 1st week. I was able to consistently perform my workouts, and I was able to start creating the mindset I talked about earlier. Enjoying the workout for it's own sake, maintaining awareness of how my body and how my muscles feel. While I'm working out, I don't even get down on myself for letting myself get this out of shape. There were a couple of moments later in the weekend where I wished it were possible to just skip to the part where I've got a solid strength base, and can accomplish the harder and more fun things already, but it passed relatively quickly, and then increased my desire to build a super solid foundation so that I can do these more advanced things easier. So yeah, I'm digging the journey, which is already a huge improvement over last year.

I've mentioned before that one of the things I liked about the CC program was the slow progressions and the focus on foundational strength. In case you haven't looked at the links in the goal description post, each of the 10 steps of the 6 exercises contains 3 levels of progression: Beginner, Intermediate, and Progression standards. What I've been doing, and what I was planning on continuing to do, was focus on each step of the progression standards. As an example, the standards for step 1 of push ups are as follows:
  • Beginner - 1 set/10
  • Intermediate - 2 sets/25
  • Progression - 3 sets/50
So this past Monday, I did 1 set/10 wall push ups after my warm up. What I'm going to do moving forward is shoot for the progression standard on each workout. I will still spend at least 3 weeks on each step, even if that means I complete the progression standards 3x (foundation and all) with a focus on perfect form. I think that will add a bit of a challenge, and a bit quicker results, without losing any of the downside. While doing research on bodyweight training and injuries, I've found that injuries occur (at worse) right after one loses form. Since I stop the set the second my form becomes less than perfect, I've decided that upping the intensity of these workouts will, if at all, only nominally increase any risk of injury. It's time for week two!!!


Goals:
[...]

I've got you added to the tracking post. And since I remembered typing your name last year (because what I thought it was was wrong), I'd ask you and everyone else who participated last year how the goals went last year? This year I plan to do a recap of the year, but for now, I'm just mostly curious.

lhamo

  • Walrus Stache
  • *******
  • Posts: 9946
  • Location: Seattle
Re: Strength & Fitness 2016
« Reply #256 on: January 11, 2016, 07:58:35 AM »
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.

This is a somewhat devious thought, but maybe you can deliberately engineer a few more weekend snowshoeing bustups like this to convince Lady Snow that she needs to FIRE with you sooner rather than later -- I bet there is no problem parking on a Monday morning!

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #257 on: January 11, 2016, 08:57:21 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?


Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8924
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #258 on: January 11, 2016, 09:03:28 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #259 on: January 11, 2016, 09:09:34 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8924
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #260 on: January 11, 2016, 09:15:12 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!

monstermonster

  • Magnum Stache
  • ******
  • Posts: 4307
  • Age: 32
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2016
« Reply #261 on: January 11, 2016, 09:19:43 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
To be fair, I'm a seriously rusty figure skater. Haven't been competitive in 10 years, stopped coach 5 years ago, so my "shoot the duck" is now more like "shoot near the duck".

Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. The forward motion on ice helps, but getting out of it you usually bring your foot over your head or you transition into some other fancy thing like this or this when you get out of it, it's just a transitionary move.

Pistol squat gives me something new to aim for :-)

monstermonster

  • Magnum Stache
  • ******
  • Posts: 4307
  • Age: 32
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2016
« Reply #262 on: January 11, 2016, 09:22:44 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!

Oh no, I'm definitely not a skater anymore. But was competitive at a very high level all through my teens. I not only could do the splits back then, I could do them speeding in the air over frozen water while being thrown by a teenage boy. Oh, the fun of your youth.

My goals are more like "get in 1/4 as good of shape as you were when you spent 30 hours a week training."

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8924
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #263 on: January 11, 2016, 09:27:59 AM »
[...]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

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!

Oh no, I'm definitely not a skater anymore. But was competitive at a very high level all through my teens. I not only could do the splits back then, I could do them speeding in the air over frozen water while being thrown by a teenage boy. Oh, the fun of your youth.

My goals are more like "get in 1/4 as good of shape as you were when you spent 30 hours a week training."

Love this goal.

Maybe this should be one of mine, too: stay active enough that you wake up like a healthy person and not so stiff/creaky and making pitiful moaning noises that you alarm your husband.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #264 on: January 11, 2016, 09:46:20 AM »
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)

So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.

Oh, and for Sailor Sam, check out the squat progressions in the goal description post under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.

monstermonster

  • Magnum Stache
  • ******
  • Posts: 4307
  • Age: 32
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2016
« Reply #265 on: January 11, 2016, 09:53:04 AM »
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)

So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.

Oh, and for Sailor Sam, check out the squat progressions in the goal description post under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.

Oh nice! That squat progression is nice. I could only do a set of 2 on both sides without wanting a light hand-assist to get up. Can aim for a set of 10.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #266 on: January 11, 2016, 10:00:48 AM »
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)

So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.

Oh, and for Sailor Sam, check out the squat progressions in the goal description post under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.

Oh nice! That squat progression is nice. I could only do a set of 2 on both sides without wanting a light hand-assist to get up. Can aim for a set of 10.

Yeah, I love the progressions on all of them. I don't know that you are necessarily the target audience (even though it'd be helpful for anyone) since you are obviously kicking ass already, but if your knee gets shaky after the second rep (as opposed to the actual muscle), those progressions would be super helpful.

Cromacster

  • Handlebar Stache
  • *****
  • Posts: 1696
  • Location: Minnesnowta
Re: Strength & Fitness 2016
« Reply #267 on: January 11, 2016, 10:08:35 AM »
I've got you added to the tracking post. And since I remembered typing your name last year (because what I thought it was was wrong), I'd ask you and everyone else who participated last year how the goals went last year? This year I plan to do a recap of the year, but for now, I'm just mostly curious.

From 2015:
Quote
Cromacster
  • 415lb Backsquat: Hit 400
  • 500lb Deadlift: Hit 460
  • 300lb Clean and Jerk: Hit 285
  • Lift 3X/week:Maintained through October
  • Cardio 1-2X/week: Maintained through October
  • 30 minutes/day of flexibility workMaintained relatively consistent.  Probably hit 3-4 days in a week.

I ended the year sidelined by injuries to my hip and back.  These are mostly related to posture and technique which I am now working on correcting.  I slacked much of the last 3 months of 2015.  The injuries affected my personal goals and I lost some motivation.  I found it hard to go to the gym when I couldn't do any of the things I enjoyed, so I avoided it.  I didn't have enough discipline to do the things I could do outside of the gym.  Also didn't do a good job to taper off the amount I was eating to match my workload.  So some extra weight packed on.

For 2016 I have refocused myself a bit.  I've started lifting again.  The injuries have healed and I am working to improve my posture and mobility issues.  I am mostly doing crossfit workouts and just enjoying working out with my friends again.  I am squatting again which makes me happy.  Nothing heavy yet, but a lot of tempo and pause work.

Jon_Snow

  • Magnum Stache
  • ******
  • Posts: 3253
  • Location: An Island in the Salish Sea (or Baja)
  • I am no manís chair.
Re: Strength & Fitness 2016
« Reply #268 on: January 11, 2016, 10:27:35 AM »
This is a somewhat devious thought, but maybe you can deliberately engineer a few more weekend snowshoeing bustups like this to convince Lady Snow that she needs to FIRE with you sooner rather than later -- I bet there is no problem parking on a Monday morning!

Yeah, LWTG also said as much a few posts earlier...just wait until I go down to the Baja in March without her...that will likely twist the knife again. At some point, she will be DONE  - and we can showshoe on empty trails mid-week to our hearts content. :)

Okay then...week 1 of 52 for 2016.

Monday: 10 mile stationary bike, 400 calories. Weights: shoulders, chest, triceps, traps.
Tuesday: 3 mile treadmill walk, 250 calories. Weights: legs, abs, lower back.
Wednesday: 13 mile stationary bike, 550 calories. Weights: arms, upper/middle back, lats.
Thursday: 5k walk (carrying 30 pounds for 2.5k), 300 calories.
Friday: 5.1k run, 350 calories (27:50 min)
Saturday: 7k walk (carrying 20 pounds for 3.5k)
Sunday: 10.3k river walk, 475 calories. (was supposed to be 5k snowshoe, dangit!)

Looking at this, the thing I don't like is how ALL my strength training stuff is shoehorned into the first three days of the week. In my defence, I did this because I was coming off an extended break from the holiday season and I was JONESING to get lifting again. I remembered all too well how much progress I had lost when I was in Mexico for a month with no lifting. Week 2 will feature a Monday, Wednesday, Friday strength session schedule with the intention of maintaining this going forward. This still might look like a fair bit of CARDIO, but it is actually considerably less than what I was doing in 2015...again, this is an attempt to bolster my strength gains for the first 3 months of this year. Everything I read on the subject suggests that excessive cardio can severely stunt muscle growth. I still feel decidedly "gangly"...genetics will probably dictate that I will never fully shake this fact, but I think I can still pack on some "beef". :) I am happy that even at this early stage, I can already feel the improved strength in my legs - it is really evident while running.

Nutrition wise, things are locked down pretty well. Today for example will begin with coffee and 4 scrambled egg whites on a piece of dry whole wheat toast. After gym, a big whey protien shake with some frozen fruit tossed in. Some raw veggies and a chicken breast in the afteroon. Cabbage soup (I made a HUGE batch of this last night - this is NOT sexy food. Ample amounts of hot sauce are needed for me to feel any enthusiasm towards it) for dinner with Lady Snow.

I'm leaving for the gym in about an hour...I fully expect it to be quite a bit less busy than last week as the New Year's resolution crowd begins to thin out. ;)

Last night, I found myself thinking about the reasons why I am doing all this. It is definitely some sort of combination of cababliity/vanity. Not sure about the ratio though. I certainly am doing this so I can pursue some of my hobbies at the highest levels possible...but I have to be honest enough to admit that I also want to look good - I think that this is a sort of overreaction to so many years of being embarrassed to be shirtless by the pool or beach. Hmm...if forced to reveal my motivation, I'd say 70% for Cabability, 30% for Vanity/Ego/Self-esteem. Looks like I took my honesty pills this morning.:)

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8924
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #269 on: January 11, 2016, 10:52:28 AM »
Week One:

Primary Goal for January - Ride bike 4x/week - Check!

Other goals that will be concentrated one later:
Stretch Daily - twice
Convict Conditioning 2x/week - none :(
Go out to eat twice/month - One down already
Average 10k steps/day - averages 5.5k even though I made it over 10k Saturday

Tracked all food and stayed in a reasonable range, however my weight did not change at all

Don't forget though- muscle is more dense than fat, and often that hides body composition changes. Measuring at key points is often far more telling than weight changes. Also, because weight is far more subject to hydration shifts, while measurements (particularly the upper thighs and butt) aren't.

karaishere

  • Stubble
  • **
  • Posts: 171
  • Age: 32
Re: Strength & Fitness 2016
« Reply #270 on: January 11, 2016, 11:01:59 AM »
I guess I should check-in with week 1?

Food - 3 meals and 2 snacks per day. Healthy choices of fresh veggies, lean meats, and not over-doing it on the grains or dairy. 3 meals were not healthy - chips & queso on Wednesday, a few onion rings on Friday, cheeseburger and fries on Sunday. Not the end of the world.

Measurements - No change yet. Might be salt bloat from the weekend. Might just be my low exercise program at the moment. Might not be long enough for change yet. My average daily calories were 1675, which is about right for my low-active days, so I don't think there's any major overeating going on.

Exercise - yoga on Mon, Wed, Friday; bike cardio on Tues + stability exercises; short 30s/2min run/walk on Thurs (3rd run since PT ended!!!); and a WOD + 1 mile walk outside (winter, y'all) on Sat.

I'm happy with my consistency.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #271 on: January 11, 2016, 11:40:47 AM »
[...]
Last night, I found myself thinking about the reasons why I am doing all this. It is definitely some sort of combination of cababliity/vanity. Not sure about the ratio though. I certainly am doing this so I can pursue some of my hobbies at the highest levels possible...but I have to be honest enough to admit that I also want to look good - I think that this is a sort of overreaction to so many years of being embarrassed to be shirtless by the pool or beach. Hmm...if forced to reveal my motivation, I'd say 70% for Cabability, 30% for Vanity/Ego/Self-esteem. Looks like I took my honesty pills this morning.:)

Kick ass first week!!! But of course, I expected nothing less. I've heard some similar things regarding cardio vs. strength/bulking up, but not at the levels it seems you're talking about. The stuff that I read about a while back was mostly regarding the way blood vessels react to different movements. I vaguely remember that it was something like blood vessels stay constricted while focusing on squats and stuff, and they open wider for more cardio based things like running (and maintain their, um...constriction levels?).

So you're currently at 30% vanity/ego/self-esteem motivation? Based on the most recent arm pic, I'd guess that a 'before' picture taken this month or last will provide enough positive feedback to where you can drop it down to 25% at least.

Oh, and while browsing last year's thread for an appropriate quote for AerynLee, I found this, from you:

Dang it, that's the one thing I wish I had done - take a "before" picture of myself before the majority of my weight came off. Might still do it, if only to monitor the progress of my "toning" phase.

It's still not too late. Also, how many people need to post 'before pictures' before you post one. You did say you were considering it.

Week One:

Primary Goal for January - Ride bike 4x/week - Check!

Awesome start!! Although you haven't joined the cycling challenge for this month yet.

I see that while I was writing this, you already responded to Bracken_Joy's comment regarding weight. As long as you don't let the daily fluctuations get you down, I don't think it's an issue. As a matter of fact, there was also this article linked about losing weight using data in the weight loss gauntlet. It's not my thing, since it's a bit too isolated for me, but I do lurk.

And here is a comment from last year that may provide additional ideas so that you don't get down on the whole weighing yourself daily thing, along with an idea:

My Strength & Fitness Goals for 2015

1.  to track my weight most days
I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.

I'm ok with that.  I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.

Also, I am a bit of a sneaky son of a bitch, so smilla will get notified of this hopefully, and join in.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #272 on: January 11, 2016, 11:52:12 AM »
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/

I didn't look through it all, since I'm not a runner, but I did add this link to the resource post. Thank you!!

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #273 on: January 11, 2016, 12:21:38 PM »
I didn't join because I'm not riding outside. I can't even track distance "ridden" because my odo is connected to the front tire which isn't moving inside. I do need to invest in some cold weather gear so I can ride outside but I'm trying to resist spending too much money before I know I'll end up putting it to good use.
[...]

Thanks for the link. I might have to steal his spreadsheet. As much as I'm an excel fanatic I haven't done a daily tracking yet. I am able to keep from getting down about daily fluctuations because I've seen them fluctuate all over the place. It makes me think about what I'd done in the last day or two; eat too much sodium? drink soda? when did I poop last? And if I keep it up every day it is a motivation to keep doing better. When I ignore the scale is when my weight goes up

Fair enough, on all counts.

Jon_Snow

  • Magnum Stache
  • ******
  • Posts: 3253
  • Location: An Island in the Salish Sea (or Baja)
  • I am no manís chair.
Re: Strength & Fitness 2016
« Reply #274 on: January 11, 2016, 02:48:21 PM »
The skinny wimpy girly arms...

I dont think I'm buying this anymore...

;)

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8924
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #275 on: January 11, 2016, 05:13:14 PM »
Well I didn't *think* I was sore today. And then I did this yoga sequence: https://youtu.be/wMd3XN1KZ3A At the first "extend arms above your head" I knew I was in trouble, haha. Haven't struggled that much with yoga in a while!

Also helped when the dog came up while I was in downward dog, licked my face, did the downward dog herself, then flopped in between my arms. Useful animal.

nnls

  • Handlebar Stache
  • *****
  • Posts: 1114
  • Location: Perth, AU
Re: Strength & Fitness 2016
« Reply #276 on: January 11, 2016, 06:30:00 PM »
So far have been to the gym 6 times this year.

Have been doing the c210k app, and have finished week 3 (started this over Christmas) so hopefully in another 10 weeks I will be able to run the 10k!

SaskyStache

  • 5 O'Clock Shadow
  • *
  • Posts: 92
  • Location: New Zealand
Re: Strength & Fitness 2016
« Reply #277 on: January 11, 2016, 10:28:36 PM »
Aim to run one half marathon in 1h50min, and run the best beer booth at the Queen City Marathon.


jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #278 on: January 12, 2016, 09:16:27 AM »
Also helped when the dog came up while I was in downward dog, licked my face, did the downward dog herself, then flopped in between my arms. Useful animal.

That is an amazing mental image. Dogs are great for working out. One of mine got a tendon sliced by some douche when he was young, and I can actually play at the park and run him into the ground!! The other one has a reservoir of energy that I can't compete with, although I try.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #279 on: January 12, 2016, 11:51:33 AM »
Aim to run one half marathon in 1h50min, and run the best beer booth at the Queen City Marathon.

I've got you added to the tracking post. Welcome.


Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8924
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #280 on: January 12, 2016, 02:52:41 PM »
Went snowshoeing! Did 6 miles in 2 hours, which is way faster than we thought it would go.

We did Trillium Lake, which during the summer looks like this:


But instead today looked like the image attached. Still, it was lots of fun and I'm glad I'm not completely out of hiking shape, since the last hike I took was before Thanksgiving!

mspym

  • Handlebar Stache
  • *****
  • Posts: 2189
  • Location: Downunder
Re: Strength & Fitness 2016
« Reply #281 on: January 12, 2016, 09:56:20 PM »
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.

monstermonster

  • Magnum Stache
  • ******
  • Posts: 4307
  • Age: 32
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2016
« Reply #282 on: January 13, 2016, 09:14:17 AM »
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.

When I first learned to do headstands, I learned to do them in two ways: 1) against the wall like this and 2) half-piked like this:

Sailor Sam

  • Magnum Stache
  • ******
  • Posts: 4222
  • Age: 39
  • Location: Steel Beach
  • Semper...something
Re: Strength & Fitness 2016
« Reply #283 on: January 13, 2016, 11:12:34 AM »
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

You can also try a forearm supported headstand, like the picture. It stabilizes you, and adds some support at the crown of your head. It might take some pressure off you neck.



You could also start at a lower level than convict conditioning uses. Nothin' saying you can't headstand for 10 sec, and work from there. Every body is different, after all.

Jon_Snow

  • Magnum Stache
  • ******
  • Posts: 3253
  • Location: An Island in the Salish Sea (or Baja)
  • I am no manís chair.
Re: Strength & Fitness 2016
« Reply #284 on: January 13, 2016, 11:30:51 AM »
Turns out Lady Snow can damn near do a full pistol squat.

Not sure if I have mentioned this before, but we are kind of competitive with one another...and she exhibited considerable GLEE that I could not not even remotely my own pistol squat. it's not verbalized a lot, but the undercurrent of it is always there, under the surface. She mentioned in passing that she might want to join me for a few weight sessions this year...I know she is noticing (and appreciating) some of the positive changes in my physique...and I think she wants to try and join in on the fun. For the past 7 years, her fitness level has simply put mine to shame (and I felt no little shame of my own over this). I think a case could be made now that I have surpassed her in certain areas of fitness (but not lower body strength and flexibility apparently), and she is showing signs she wants to close this gap.

+1 to "spousal competition" as an additional training tool. :)

And Spartana: I saw that you threw down the gauntlet in terms of the "arms race". Will get back to you on that. ;)

lhamo

  • Walrus Stache
  • *******
  • Posts: 9946
  • Location: Seattle
Re: Strength & Fitness 2016
« Reply #285 on: January 13, 2016, 12:36:09 PM »
Cut :23 off my 3 mile time on the treadmill this morning, coming in at 33:02.  I felt like I was going to puke a couple of times, but kept going.  Only 3:02 left to cut to meet my original goal.  Well, maybe a few seconds more because I think I set my original goal at 5k, which is 3.1 miles.  Anyway, I think I probably need to focus on smaller incremental gains, so that I don't overdo it and injure myself and/or end up puking all over the treadmill.    So maybe reducing by just :10 per week?  That would get me to around 32 minutes by the end of February,  31 minutes by early April, and my target of 30 minutes by late May.  I'd be pretty happy with that level of progress, actually.   

Sailor Sam

  • Magnum Stache
  • ******
  • Posts: 4222
  • Age: 39
  • Location: Steel Beach
  • Semper...something
Re: Strength & Fitness 2016
« Reply #286 on: January 13, 2016, 01:10:59 PM »
Cut :23 off my 3 mile time on the treadmill this morning, coming in at 33:02.  I felt like I was going to puke a couple of times, but kept going.  Only 3:02 left to cut to meet my original goal.  Well, maybe a few seconds more because I think I set my original goal at 5k, which is 3.1 miles.  Anyway, I think I probably need to focus on smaller incremental gains, so that I don't overdo it and injure myself and/or end up puking all over the treadmill.    So maybe reducing by just :10 per week?  That would get me to around 32 minutes by the end of February,  31 minutes by early April, and my target of 30 minutes by late May.  I'd be pretty happy with that level of progress, actually.

Hey lhamo, have you checked out any of the programs/apps designed to increase your pace? They work like the original learn-to-run programs, focusing on intervals. Instead of run/walk, you have run/run-faster. Maybe you're already using a program, but I thought I'd poke my nose in.
« Last Edit: January 13, 2016, 01:55:45 PM by Sailor Sam »

lhamo

  • Walrus Stache
  • *******
  • Posts: 9946
  • Location: Seattle
Re: Strength & Fitness 2016
« Reply #287 on: January 13, 2016, 01:38:12 PM »
I don't use a program, but kind of wing it with my own interval-type approach.  Today I ran mostly at 5.5 mph -- got to about 20 minutes before I was feeling like puking the first time, so stepped it down to 5.0 and then worked my way back up to 5.5, then back down to 5.0 and kicked it up by .1 intervals in the last 10 minutes until I got to 6.5 (in the last 30 seconds -- can't sustain that pace yet).

I will probably go back to using the Hal Higdon system, which has worked for me in the past.  I did the beginner level 5k training program last fall.  I should step it up to the intermediate level now, I guess. 


hudsoncat

  • Bristles
  • ***
  • Posts: 259
Re: Strength & Fitness 2016
« Reply #288 on: January 13, 2016, 02:11:37 PM »
Winter has finally shown up where I live. We got our first measurable amount of snow yesterday and the temperature dropped. I stepped out for my run last night, hit my watch, and stood for a second before promptly turning around and going back in the house. I headed to the Y and ran 3 miles on the treadmill instead. I'll likely do so again tonight since the current temperature is 9 degrees with a "feels like" -2. Tomorrow and Friday are supposed to be low 40's before promptly dropping back to a high of 25 on Saturday and 16 on Sunday. Rude.

I'm posting mostly so that I do not just go home and forget about the Y, if it's posted public(ish) I'll do it.Hence the reason for joining the thread in the first place. The cold has really pulled my running motivation. And really, all my motivation for anything that does not include being huddled in a blanket on my couch with tea.

Kerowyn

  • Magnum Stache
  • ******
  • Posts: 3453
  • Location: Maryland
  • very "fuss" oriented
Re: Strength & Fitness 2016
« Reply #289 on: January 13, 2016, 02:14:09 PM »
Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.

Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.

dogboyslim

  • Bristles
  • ***
  • Posts: 450
Re: Strength & Fitness 2016
« Reply #290 on: January 13, 2016, 02:27:03 PM »
Relative noob to the site and just saw this.

My goals for the year include :
  • Dropping my weight to < 200 lbs (235 on 1/1)
  • increase my 1 hr ftp to 220 watts (10% increase) by 9/1
  • Complete half ironman in July within official time
  • Complete ironman in September within official time

To do this, I'm following a plan that has 1 rest day, a cycle/swim day, a run day, a cycle/run day, a cycle swim day, a long cycle day and a long run/swim day.

As of 1/13: I'm down to 226 lbs, following a diet that is avoiding processed sugars and limits non veggie/fruit carbs to pre-workout and mornings.  I was concerned with the rapid weight loss, but my workout quality has not yet suffered.

Things I'm still needing to improve, morning workouts.  I do my workouts after work, and with the two items, I need to split them up more.

mspym

  • Handlebar Stache
  • *****
  • Posts: 2189
  • Location: Downunder
Re: Strength & Fitness 2016
« Reply #291 on: January 13, 2016, 03:04:24 PM »
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.

When I first learned to do headstands, I learned to do them in two ways: 1) against the wall like this and 2) half-piked like this:
(picture)
I'm at work so I can't watch the video yet but the half-piked picture looks like a perfect way to move weight off my neck/head. I used to do this a a kid but had forgotten about it, I'll have to try it again. Thanks!

Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.

bloomability

  • 5 O'Clock Shadow
  • *
  • Posts: 62
Re: Strength & Fitness 2016
« Reply #292 on: January 13, 2016, 04:46:19 PM »
I don't use a program, but kind of wing it with my own interval-type approach.  Today I ran mostly at 5.5 mph -- got to about 20 minutes before I was feeling like puking the first time, so stepped it down to 5.0 and then worked my way back up to 5.5, then back down to 5.0 and kicked it up by .1 intervals in the last 10 minutes until I got to 6.5 (in the last 30 seconds -- can't sustain that pace yet).

I will probably go back to using the Hal Higdon system, which has worked for me in the past.  I did the beginner level 5k training program last fall.  I should step it up to the intermediate level now, I guess.

The interval approach really helped me with getting me to breathe and recover better. I didnt see noticible time improvement until I added strength training.

I dont know what time, tools, or desire for strength training, but I'm sure we'd be able to help if you want!

bloomability

  • 5 O'Clock Shadow
  • *
  • Posts: 62
Re: Strength & Fitness 2016
« Reply #293 on: January 13, 2016, 04:49:11 PM »
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.

Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
Sorry, I think I mis-read your first post. As for holding the weight on my arms instead of my head/neck...I'd love to but I am incredibly weak in my upper body (as much as it hurts my pride to admit that). I did try to yesterday but it didn't help much :( Definitely something for me to work on, and carefully to avoid injury

For handstands, I put my feet on a bench or box or couch to get upside down but it's not my entire bodyweight. That may be a good spot for you as you work out hand and head positioning.

alleykat

  • Bristles
  • ***
  • Posts: 440
Re: Strength & Fitness 2016
« Reply #294 on: January 14, 2016, 04:52:08 AM »
I did a good solid 10 minutes on my rebounder yesterday.  Starting slowly but surely.  I know it wasnt much but I sure can feel it.  I got off track these last few days but I am back. I need to start exercising in the morning. I am not the most energetic in the morning but know at least I will get it in.

Some of you are so inspiring.  I am going to check out the convict conditioning. I think I have been living under a rock.

karaishere

  • Stubble
  • **
  • Posts: 171
  • Age: 32
Re: Strength & Fitness 2016
« Reply #295 on: January 14, 2016, 07:34:54 AM »
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.

Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
Sorry, I think I mis-read your first post. As for holding the weight on my arms instead of my head/neck...I'd love to but I am incredibly weak in my upper body (as much as it hurts my pride to admit that). I did try to yesterday but it didn't help much :( Definitely something for me to work on, and carefully to avoid injury

For handstands, I put my feet on a bench or box or couch to get upside down but it's not my entire bodyweight. That may be a good spot for you as you work out hand and head positioning.

Also, if you don't have the strength to lower all the way down with your feet on a box, then you could also try doing a pike push-up (with your feet on the floor). Remember, it's okay if you need to start at step 0 if step 1 of the HSPU in Convict Conditioning is too difficult.

monstermonster

  • Magnum Stache
  • ******
  • Posts: 4307
  • Age: 32
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2016
« Reply #296 on: January 14, 2016, 08:58:07 AM »
This morning was my last class on the cheap trial at Fancy-5-Block-Away-Gym. I feel a great loss. Don't think I can justify $88/month when I can get a perfectly nice gym 3 miles away for $19/month. But I'm still sad about it. I liked that place. And I enjoyed having someone yell at me telling me what to do at 6AM instead of having to figure it out myself.
« Last Edit: January 14, 2016, 09:00:02 AM by monstermonster »

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #297 on: January 14, 2016, 09:41:46 AM »
Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.

Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.

I did. There were some issues based on changes syncing, so sometimes the image would go wonky, but I think it's all good now. Here is the post with my "before" picture.

I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

You've gotten a lot advice and guidance so far, so I figured I'd throw in my $.02. I also have trouble with the headstands, and it's all based on weak ass neck muscles. For me, I'm just trying to push through the time limits as long as I can maintain form. However, after reading a few different articles about people struggling with it, I found something that pointed me to Convict Conditioning 2. There is an actual entire section in there based on neck strength. I'll paste a few different excerpts on the first step (wrestler bridges), along with some things from throughout that section.

lhamo

  • Walrus Stache
  • *******
  • Posts: 9946
  • Location: Seattle
Re: Strength & Fitness 2016
« Reply #298 on: January 14, 2016, 11:56:17 AM »
This morning was my last class on the cheap trial at Fancy-5-Block-Away-Gym. I feel a great loss. Don't think I can justify $88/month when I can get a perfectly nice gym 3 miles away for $19/month. But I'm still sad about it. I liked that place. And I enjoyed having someone yell at me telling me what to do at 6AM instead of having to figure it out myself.

Are there other places in your budget where you could cut back a bit to make up the difference, and keep going to the more expensive gym?  Finding a place that works for you can be hard.  Personally I'd probably cut back elsewhere to make up for the cost, and consider it an investment in my health and well being.

lhamo

  • Walrus Stache
  • *******
  • Posts: 9946
  • Location: Seattle
Re: Strength & Fitness 2016
« Reply #299 on: January 14, 2016, 12:05:00 PM »
OK guys, we have a breakthrough.  It was a beautiful sunny morning so I threw caution to the wind and decided to try running outside again.  In the cold.  Couldn't manage a sustained 3 miles (my nose was running too much and I needed to take breaks), but I did the following:

1 mile run
.5 mil walk
.5 mile run
.5 mile walk
.5 mile run
.25 mile walk
.25 mile run
.25 mile walk
.25 mile run
.25 mile walk
.25 mile run
.25 mile walk
.25 mile run
.3 mile walk

5.6 miles total (2 laps around Green Lake) in 87 minutes -- not much faster than my typical walking pace, but at least I tried it.77 minutes.  I messed up the math earlier.  I started my run/walk at 8:30 and was done at 9:47.  Which means I actually moved .5 mile further in only 7 minutes more than I spent on the treadmill yesterday to get to 5.1 miles.  Snot and all.  I guess I'm not quite as pathetic as I originally thought!

I think it will grow on me.  We'll see.  At least I tried it.

In bummer news, I dropped my phone while getting it out of my purse in the parking lot and shattered the screen.   So this was kind of an expensive workout....

Oh, but in good news I have lost about 1kg since I got back from China about 2 weeks ago.  Have been snacking less, which makes a big difference. 
« Last Edit: January 14, 2016, 03:41:25 PM by lhamo »