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Post by rwtb123 on Jan 8, 2016 6:16:40 GMT -8
I think a general rule of thumb is if your effort,weigh whatever drops by more than 15% you are not going to get anything more out of that particular exercise.Unlike many,I tend to try to push to the edge of overtraining which is why it is so important to listen to body signals.I think my recent training had pushed me to being mildly overtrained to the point I haven't been able to do two of my last three workout attempts.So I have been getting extra sleep/rest though I did get in a 6-7 mile hike yesterday and back training the day before as detailed above.We'll see how today goes...
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rebeccad
Trail Wise!
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Post by rebeccad on Jan 8, 2016 11:17:11 GMT -8
Yesterday I walked a total of about 2.5 miles, in increments from .3 to 1 mile. That seemed to work okay. It was all sidewalks, and I paid a lot of attention to where I put my feet  Back to the pool today. |
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Post by wondermonkey on Jan 8, 2016 13:09:57 GMT -8
It has been a long time since I've done anything other than a small tweak to a knee, back or ankle. I would not enjoy a full on sprain.
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Deleted
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Post by Deleted on Jan 9, 2016 12:22:50 GMT -8
For the week of 3 Jan 2016, I did 2 workouts of 1+ hours on the cablecross. In between each cablecross exercise I did 3 minutes on the Versa Climber instead of rest. I did a bit over an hour of exercises using the landmine. I finished off the week with a 2 hour cable cross workout with a 3 minute Versa in between sets of exercises.
I am sticking with meatless lunches. The wife seems to found some foods that do not cause her issues. We are still in the introduction phase.
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Post by rwtb123 on Jan 10, 2016 6:03:52 GMT -8
Was not feeling legs this morning so am currently doing modified giant sets of flat bench,shrugs and cable pressdowns...
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Post by wondermonkey on Jan 11, 2016 6:23:44 GMT -8
MON JANUARY 11, 2016 01/11/2016
I started out Monday feeling very good with the exception of a small calf strain in my right leg. The decision to do a workout came down to what the WOD would be. If it was heavy explosive movements then I would have to either scale very low or skip it. Luckily for me I was able to do the workouts and after warming up it felt fine. I know "felt fine" is a trick sometimes but life is full of small risks and the magic is to know when to push forward (or not) and in what manner.
Again I was winded during the warm-up phase and had to end a few of the down and backs to get back to the starting point to begin the next activity. You know you are out of shape when you can't even do the warm-up without being gassed!
Skill:
Metcon 1 (AMRAP - Rounds and Reps)
3-Strict Pull-ups
6-Kipping
9-Push-ups
5 Rounds
*12 Minute cap
Metcon
Metcon 2 (AMRAP - Rounds and Reps)
20-Squats
10-Burpees
20-Sit-ups
AMRAP 12 Minutes
The Bravo group worked on mechanics and the beginnings of each movement. If a person could demonstrate they could move on to the next part of a movement, they were encouraged to do so.
Skill Portion
Strict Pull-ups - I needed the wide black band and assistance from the coach to do strict pull-ups. I felt my weak points were my forearms and biceps.
Kipping - No actual kipping for me. I did little flexes that engaged the scapula for three reps and then for three more reps did the very first hip thrust movements. There are names for those things but I get them all mixed up right now. I'll get the terminology down soon.
Push-ups - I can do the push-ups but the coach felt it was more beneficial to do these things where I lay on my back and bring my knees to my chest and then as I'm pushing my hips to the ceiling I bring my feet down flat. I'll have to find an image or a video of this. In the end I am in sort of a bridge position with my rear shoulders on the ground. This movement works the "kipping" movement.
Metcon Portion
20 Squats - I did Air Squats but did rounds of 20 reps. My form is decent on this but as I get toward the end of time I lose for a bit. This is a factor of conditioning, flexibility, and strength and will come in time.
10 Burpees - I didn't do all of these strict. Some I walked into and walked out of but I did do all 10.
20 Sit-ups - No problem with these as far as form goes. I can't just pound them out but I can do them.
In the end my score for Metcon was 2 x 40, which is two complete rounds, 20 Air Squats, 10 Burpees, and 10 Sit-ups. Ten sit-ups from doing three complete rounds.
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walkswithblackflies
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Post by walkswithblackflies on Jan 11, 2016 7:52:14 GMT -8
In addition to everything below, I'm doing a 30-day challenge for planks and push-ups.
Su: Downhill skiing. Only run open was the 100' (elevation) bunny hill, and the line was very long. So I'd take my skis off at the bottom, and hike up. A good workout!
M: I did something, but don't remember what
Tu: Walk a whopping 0.75 miles back from a restaurant
W: 5 miles on various gym equipment
Th: Nada
F: Nada. Work, eat dinner, pack for tomorrow's hike.
Sa: Hike up two Adk mountains: 13 miles, 4300'. I felt quite good, considering my lack of hiking recently.
Su: Rest/recover
I have a goal of 1,000 miles by year's end... and I'm right on track.
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Post by wondermonkey on Jan 11, 2016 12:29:40 GMT -8
Su: Downhill skiing. Only run open was the 100' (elevation) bunny hill, and the line was very long. So I'd take my skis off at the bottom, and hike up. A good workout! Only one open because of lack of snow or other reason? If it's too early in the season that's good but otherwise it would be hard for a place to stay open with only only one run open! |
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walkswithblackflies
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Resident terrorist-supporting eco-freak bootlicker
Posts: 6,926
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Post by walkswithblackflies on Jan 11, 2016 12:33:13 GMT -8
Only one open because of lack of snow or other reason? If it's too early in the season that's good but otherwise it would be hard for a place to stay open with only only one run open! Lack of snow. They were open for 2 days in December (bunny hill only), then starting again last Sunday. This past week they were able to make snow and had 4 runs and two chairs open for this past weekend. Which is why I decided to hike instead of ski. We were just blessed with this Lake Effect Snow Warning... hope it pans out:  |
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rebeccad
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Post by rebeccad on Jan 12, 2016 8:53:19 GMT -8
It has been a long time since I've done anything other than a small tweak to a knee, back or ankle. I would not enjoy a full on sprain. Oddly, I haven't enjoyed it much either But it's getting better. I have loosened the springs on my pedals and did a decent ride yesterday, while we had good weather. And I went for a 1.5 hour hike Sunday, using my poles and being VERY careful where I put my feet. Probably didn't do much over 3 miles in that time, maybe 3.5, but it felt good and I didn't hurt myself. So last week I did something like: Mon. Weight workout with warmup on the torture-bikes. Tues: Swim, 7/8 mile Wed. same as Monday, but with more vigorous riding as I learned that it didn't hurt my ankle Thurs. Walked 2.5 miles Fri. Swam 7/8 mile again. Sat. Biked to grocery store and then later to the gym for another weight workout. (Biking totaled about 8.5 miles, using my heavy grocery bike.) Sun. Hiked 1.5 hours in the redwoods and coastal scrub |
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Post by wondermonkey on Jan 12, 2016 16:37:21 GMT -8
MON JANUARY 12, 2016 01/12/2016
Terrible workout. I showed up, that's all I can give myself. The day was basically thrusters, which are racking the bar, doing a front squat, then pressing overhead, the back to front squat, etc. Do that for X reps then push-ups, then a side plank thing where you are in plank then you rotate and reach one arm to the sky then do the other one.
I couldn't do anything right. Busted myself in the nose doing a press, my form sucked, and I took too much of the coach's time.
I didn't even score myself. I didn't deserve it today.
I did stay after and do 200 skip ropes. The other classes were starting and getting going so I put myself in the corner and pouted while doing my skip ropes.
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Post by rwtb123 on Jan 12, 2016 17:21:52 GMT -8
MON JANUARY 12, 2016 01/12/2016 Terrible workout It must have been.You didn't even get the day right  Seriously,it happens and at least you showed up and did the rope skips when you weren't feeling squats a second straight day. I am having an off week aborting as many workouts as I am getting in and not sleeping and recovering well.I need to get through my 3rd attempt at a legs/squats workout tonight to complete my weekly workout cycle in 8 days. |
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Post by wondermonkey on Jan 12, 2016 18:16:53 GMT -8
Wonder why so many in a short period of time with no sleep or recovery? Got external things on your mind?
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Post by rwtb123 on Jan 12, 2016 18:36:18 GMT -8
It is likely from training 6 straight days leading up to this week.And I trained quads and hams as separate workouts last week giving each more volume than normal.So I am basically somewhat over trained which leads to difficulty sleeping and being focused during working out.So really what I need to do is rest and spend time away from the gym.But now 8 days after my last legs/squats workout I ought to be able to get through it.But my mind is not particularly sharp or focused right now so it will take plenty of caffeine and rock&roll first,lol.
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Post by rwtb123 on Jan 13, 2016 1:07:02 GMT -8
January:
5th-rest
6th-back(modified supersets of deadlifts w/ high then low cable pulls,7th out of last 8 days training)
7th-hiked 6-7 miles(Everglades)
8th-biked 40 miles
9th-rest
10th-chest,shoulders,arms(flat bench,shrugs w/ cable work for shoulders & arms all done mostly in various super and giant sets)
11th-rest
12th-legs,shoulders,arms(romanian dls,standing presses,standing barbell curls,squats,shrugs,seated calf raises w/ cable work for shoulders and arms and decline bench curls for hams all mostly done in various super and giant sets)
In spite of being mildly over-trained this week my workouts when done were surprisingly effective.And more reasonably spaced with rest compared to the previous week though more from not being able to effectively train than planned rest.Once I got started my workout last night(and into this morning) was a monster workout with quite a few compound exercises as detailed above.
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