2015 Exercise Log/Challenge

[Catrin]

Good competition training session this morning. We had a new person which meant that we took close to 40 minutes stretching so our coach could instruct her...but we ran longer and he proceeded to kick my butt with comp lifts. The shoulders have come right along since I stopped rowing! Apparently I can row for distance, or focus on kettlebell sport, but not both at the same time. My coach said rest days the next two days since I've worked hard the last three.

[Crankin]

Sick of hiking, no classes at the gym, and my trainer is not set up yet. No snow, either, but an impending little storm that will turn to rain by 10:30 PM. We went out to breakfast and then grocery shopping. Finally, at 2:30 I got into my exercise clothes and went up to my exercise room. I did a 6 minute warm up of running in place, jump roping, and jacks 2X and then did the Cycle-Core Functional Fitness DVD. All in all, about 35 minutes. I could have made it longer by doing more cardio in between the sets, but, I wanted to take it easier.
The dry roads make me long for my bike, but it was 25 and breezy, gray skies, and just freezing today. Tomorrow is going to be 56, but rainy. If there's any window at all, I'll be outside after spin class at 7:30 AM. Because after that, it's going down to like 0 F on Thursday.

[Catrin]

Ick, same weather here. 0 F Wed night, then below that on Thursday. Considering we've been warmer than normal for most of December it will be a shock to the system. Monday, back to the office in almost 2 weeks and it will be a high of 17 F. Come on spring! I am considering taking workout clothes to my office for this part of the winter so I can put them on under my work clothes when I leave for my evening training sessions. I hate to leave my clothes in the car in these temps, and the gym where I train kbs is COLD!

I also got my shopping done today after working out, and went to see "Into the Woods".

[Crankin]

Well, when I got up at 6:30 AM, it was 32 out and freezing rain, and it seemed a bit icy to risk it just for spin class. I ended up doing an experiment, trying something I read in my Bicycling training journal. I ran up all the stairs in my house (not the lower level, which is carpeted) for 20 minutes. I ran up and walked down, according to the plan. There's about 30 steps, in total.
I liked it! True intervals, and I was able to alternate my starting foot, so that alleviated any issues I might have with my body. So, with a warm up and stretching afterwards, it was 30 minutes.
Need to set up my trainer tomorrow. Any riding I do outside will be on my Guru and my new bike will be on the trainer.

[Crankin]

Yesterday, when I got to the gym, the guy who is supposed to open never arrived. Our instructor does not have the key. So, at 5:35 she knocked on all of the car windows of the class members, and said we would start outside. Thankfully, the cold front was just starting to move in, so it wasn't that cold, about 37 and a full moon. I had my packable down jacket on and gloves, but no hat. Anyway, we did that for about 15-20 minutes until someone who works there showed up with the key. It was funny to see the people who clearly never exercise outside in the cold. Lots of complaints.
I was exhausted yesterday, mostly from sleeping poorly Sunday night. When I got home at 7, I got in my pjs, ate dinner, and got into bed. I am resting today, although I may do some yoga when I get home. Now I have to decide if tomorrow I go hiking with my bike group (in a not so exciting area around Walden Pond)/go to lunch or go to a very hard step and sculpt class at the gym. Given the temperatures outside and the fact the hikers are slow, I think I made my decision. My weight is really up, so it will help with that.

[Catrin]

I like your instructor Crankin, she made lemonade :-)

Had my usual KB training session last night, it went well. My coach even allowed me to use a heavier kettlebell for my competition lifting and nothing hurt The idea is to practice with a heavier weight than that which you will compete with, so when the time comes it feels light.

[Crankin]

Sounds like you are progressing, Catrin. You must be getting excited.
I did go to the step and sculpt class and it kicked my azz. Glad I went. I hate the fact it's so crowded, and today, although I stand by the giant fan, it was too cold to open the side door. I drank my whole 20 oz bottle of Nuun.
After my class I cleaned up at home and met a friend for lunch. I kind of had breakfast for lunch (an omelette), so I don't feel guilty. My trainer is set up and I will ride tomorrow, as I only work until noon.

[Crankin]

I did not ride my trainer today... feeling a bit stiff from my class yesterday, so after work I came home for awhile and then went to visit a friend who is nursing a separated/broken shoulder. However, I didn't want to take another full rest day, so in addition to my regular PT exercises, I did a 30 minute power yoga dvd. I feel much better, and ready for boot camp in the morning. Hope to get a lot of exercise in this weekend.

[Catrin]

It is good to mix things up Crankin, sounds like it paid off for you! It was also good to visit your friend, I am sure she or he appreciated the visit.

I've been officially released to do everything I want, outside of volume snatching. I can still snatch - even for weight, but no high volume. Sometimes we just have to accept reality, and that might change, who can say? The important part is I've been cleared for competition :-) We are going to do a "test" a week from tonight where each of us will go through a full competition timed set for our chosen lift (or lifts) and our training partners will count for us and let us know what they see. There are three of us so it won't take all that long. I've not lifted for time since I strained my bicep tendon so it will be interesting to see what happens. I have, however, been lifting and I don't think I've lost a thing. It helps that my competition weight is light If I were in a higher rank it would likely be more of a problem.

Good session tonight - my coach had me focusing on technique tonight since I did a long set of my competition lifts on Tuesday, so tonight I did 100 cleans, 80 push presses, then a series of descending heavy double kb deadlifting with planks in between.

[Crankin]

Our instructor did boot camp a little differently yesterday. Nothing on the step, just some HIIT stuff for the cardio. *Lots* of weights and core work. It was fun. She runs a class at the Boys and Girls Club in a neighboring town, early Saturday mornings, that is more of what she did yesterday. I may get there next week. It's pay as you go, so I think I can get DH to come with me.
Today I did my first trainer workout. It's 45 minutes and packs a lot of bang for the buck, with one legged drills in the warm up, in easy gears, then a series of ascending climbing drills of 3:00, starting with all seated and going to all standing. Then I stretched for 15 minutes. My azz was killing me from the new saddle on the trainer, but eventually, that went away. It's also easier to switch gears back and forth on the trainer, on my new bike with the compact, as opposed to a triple.
Tomorrow I am going to spin class, but since it's going to be a bit warmer, might also do a hike. My favorite close x country center sent an email saying they tracked the lake and a couple of beginner trails; it's very tempting to go up there and just do that, to get outside in a different way. But, still no snow down here. Yesterday, we had like 2 inches. Yet, NY state is just inundated with over 2 feet of snow.

[Catrin]

Sounds like you had fun Crankin, and it sounds like your instructor is a good fit for you. That is so very important!

I did my first timed kettlebell sport lifting set (10 minutes of the Long Cycle) this morning in class since straining my bicep tendon a month or so back. I don't appear to have lost much - and I did complete all 10 minutes properly, and made the minimum number of reps required for my rank (100 reps in my weight class). This Thursday evening we are going to have a "fake" competition to see what we can do

Tomorrow I will either go to the gym and do sets of single leg work mixed with SHORT rowing intervals, or I will do a kettlebell swing workout at home with intervals of single-leg work. My coach screened me Friday (FMS) and we realized that one of my hips needs...attention. We are also starting to think that my glutes do no work at all and force my hamstrings to do all of the work. Selfish glutes...

[Crankin]

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.
Looking forward to a relaxing night at home tonight. Even though there is that little football play-off game that everyone else is home for, I will be watching a movie, with DH and perhaps enjoying some of our new port, that is even smoother than the last bottle. Usually, we try to go out to restaurants that are really hard to get into on these kinds of play off nights, but we had our theatre night last night, and once a weekend into Boston is enough for me. I am so trying to get more sleep, which I think is helping me recover from my more intense work outs.
And yes, my instructor is really good. She's my older son's age, but has a good understanding of people's needs. I am thinking of going back to my old (and very pricey) health club next fall, becuase they just have so many more classes at different times, but I would really miss her.

[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.
...

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.