2015 Exercise Log/Challenge

[Catrin]

You're getting close, Catrin! Can't wait to hear about the "fake" competition.
How does your coach know that your hips need attention? I think there is definitely something not working right between my right hip/glute/groin. Probably will get back to see my McKenzie guy this week, because I need this to be better for my ski trip at the end of February. I really don't think it's my back, per se.
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We've had a few of these in the past, but not since at least November. My only concern is that last minute on my left side - the Long Cycle (KB clean and jerk) has a double-dip component. Because of my left shoulder's permenant problem I've a bit more of a problem with proper form in that last minute. If I lose that second dip without realizing it then those reps won't count, time will tell. I AM aware of it, so I will go a little slower on that side so I can pay attention to it - and a little faster on my right side to make my reps

My coach uses Grey Cook's Functional Movement screening - here is a brief description:

"FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury.
These movement patterns are designed to provide observable performance of basic loco motor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized."

Each movement has 4 possible scores - and this screening is also used to identify those movements that the athlete should NOT perform without improvement. A score of 0 for a movement means you had pain and you should see your doctor. Scores 1-3 (3 is best) indicates whether you are free to proceed in that movement, or if you have imbalances, etc. etc. My gym uses this screening as a fitness assessment. My coach trained directly under Grey Cook back in the day and there isn't much about this screening he doesn't know.

The specific test that got both of our attention was the Hurdle Test. After measuring your femur, there is a band set just under your knee. The test is simple - Pick up your leg, reach over the band, set your heel down on the ground, then back to your starting position. The goal is to do this without instability, swinging your leg to the right or left, etc. I am perfect on one side, the other is very different. This test is looking at hip stability and mobility. I just need to do more one-leg work such as single-leg KB deadlifts, pistols, etc.

If it is applied properly, the FMS is a great screening for functional movements. It isn't about how much you can lift, but about how well you can (or can't) move and also checks for lateral differences. All basic movement types are examined in ways that appear simple. You might find it helpful if someone local administers this test; it usually isn't free however, we are fortunate.

No Port for me right now, my A1C has suddenly jumped back into pre-diabetic realms (to everyone's surprise), but a non-sweet hot buttered rum will be a nice replacement. Planning on reading late...and the more I think about it, as long as my shoulders aren't complaining tomorrow morning, I will workout at home before church rather than head to my gym.

[Crankin]

Sorry to hear about your A1C. I have the same issues with my total cholesterol... as my HDL goes up (my ratio is like a pro racer's, which is good), so does the total, and I am deciding what to do.
We did go nordic skiing today. It was minimally groomed, on the easy trails, some tracks set on the ponds. The best skiing was on the one intermediate trail that was open. I fell at the beginning of a bigger downhill, as there were some moguls that usually are snow covered, and I had a little issue getting up, since I was on the steepest part of the slope and I wanted to get right up and ski down. I did, but it took me a bit! I hardly ever fall, but today was hard, with ice underneath and twigs. I worked hard and feel good tired.

[Catrin]

I've the same problem with my cholesterol - but there is a debate right now as to what the total number means. More and more research appears very clear that keeping low cholesterol makes us more likely to have memory related problems later in life - the brain needs it to work properly - it IS 60% cholesterol after all. It will be interesting to see where the research leads. My HDL is fantastic, as are my triglycerides/etc, and my VLDL is quite low.

Today I did one of my 500 swing variations - it looks like this:

5/5 (# of single arm swings on each side) then 2 single-leg KB deadlifts each side
10/10 swings - then 3 bird dogs each side
15/15 swings -then 4 single leg KB deadlifts each side
20/20 swings - 2 minutes rest

Do all of the above five times, usually I replace some of those swings with cleans or 1/2 snatches to mix things up. Great conditioner and if you use the right weight it serves as a good cardio workout as well. Some do this with two-handed swings (10/20/30/40 swings instead), but since I do KB sport I focus on single-arm work. Did some mobility/accessory work for about 40 minutes before starting this. The exercises in between rounds change every time, right now I am focusing on single-leg work to help with hip strength and stability.

[Crankin]

I know the research is conflicting; the AHA still says the total is just as important as the ratio. Others, not so much. My LDL and triglycerides are OK, one is average, and one right at the upper level of average. There's no history of CAD in my family, my dad had a heart attack at age 85, but given the fact he was a smoker since age 16 and ate crappy since my mom died, not really applicable to me. His dad had a heart attack in his early 60s/late 50s, but he was rather overweight and smoked, too. No CAD in my mom's family, though. I need to email my doc. I have a new PCP, whom I really like. I got the report in December, so in the rush of the holidays, I decided to wait until January. OK, on my list for this week.
Your workout sounds quite difficult! Keep it up.
Not sure about the morning... "wintry mix" predicted. If I don't go to boot camp, I'll do a light spin on the trainer and then one of my functional bodyweight DVDs.