 Show Posts
|
|
Pages: [1] 2 3 ... 31
|
|
1
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: March 09, 2010, 10:41:36 PM
|
March 8, 2010:First "real" jam of the season! Yessss!!  Most of the snow is gone, so at least the surfaces were mostly dry. - Lots of rail balance. Tried a little QM on the rail, but wasn't feeling it. Went back to walking on the rail.
- Lazies over the rail, both going up the incline and coming down. Still much more comfortable going to my right than to my left. These felt GOOD, though! Very little hesitation.
- Did a couple of gate vaults - I forgot how awesome these are.
 - Broad jumps. Forgot to measure...eh. Oh well.
- Went to a spot we've trained in a bunch of times, and I started to practice precision jumps across the rough-cut concrete dividers on a long concrete bench. I've done this about a zillion times, but this time for whatever reason - maybe fatigue, maybe poor lighting, maybe just plain carelessness - I slipped off and rolled my left ankle on the second or third divider. Really did a number on it - feels like a sprain. Looks like it too. "Iced" as much as possible with cold concrete for ~10-15 minutes, then rested for the rest of the jam and wrapped it when we got back to the car.
Headed over to Z-fit to train: - Warmup: Run around the gym 3 times. 3x(10 pushups, 10 situps, 10 air squats).
- Precisions. Precisions, precisions, and more precisions. I started off with really short ones, probably ~3 feet, on the soft folding "beams" on the floor. Practiced til I stuck the landing on 10 in a row. Moved to the real beams that rest directly on the floor about 4 feet apart. same deal. Moved to the short balance beam (about shin height), and practiced jumping from that to a padded 2x4 on the floor. Probably shouldn't have done quite as much as I did - lots and lots of (gentle) repetition, because I know that if I let it go and don't feel *SUPER* comfortable with these after an injury I'll be scared to do them again. Felt a lot more confident by the end of the night, even though it probably wasn't the smartest course of action.
- Tried a few underbars, but my ankle did NOT like the impact, nor did it like the pressure at takeoff. Cut it out before I made things worse.
- Handstand practice, b/c I wanted to do something that wouldn't irritate my ankle.
- Demonstrated a speed vault for a new girl (there are 2 women besides me now!), but decided that was also a bad plan.
- Metcon: 5x(5 burpees, 10 pushups, 25 air squats). I subbed in assisted pullups (almost like a body row) for the burpees b/c the jumping was SO not happening. Time: 6:57.
Iced the ankle again when I got back home. March 9, 2010:Little bit of walking around from building to building at work, but I tried to minimize that as much as possible. RICE for the ankle, which is now awesomely swollen and bruisy. It doesn't really hurt all that much, but I'm taking some ibuprofen to keep the swelling down. Orchestra: 2.5 hours. I also helped set up and tear down for rehearsal.
|
|
|
|
|
2
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: March 07, 2010, 10:11:21 PM
|
March 6, 2010:Went and explored a new park/playground that was built late last fall. I spent most of my time walking on some of the new/improved trails there, finding balance work and little precisions. There were lots of rocks sticking up out of little melting snowbanks, and several low retaining walls that were fun to jump/balance on. I also worked on some rail balance, and did my first outdoor lazy vaults in a couple of months.  March 7, 2010:Rest day.
|
|
|
|
|
3
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: March 05, 2010, 09:55:42 PM
|
March 5, 2010:Gym: - Warmup: 10 air squats, 10 situps, 10 pushups, 10 pullups (110# assist)
- Kipping/jumping pullups: Not quite one or the other. Still need to use my step, but the one I found was too short. Messed around a bit getting back into the routine, not counting yet.
- Push press:
- Squats:
- 1x5, 45#
- 1x5, 95#
- 3x5, 170# Think I scared some bodybuilders on rep 3 of the last set...was trying to go deep, but bent my back instead of my hips and swore really loudly. Heh. Was undamaged and completed the set.
Went outside to train a bit, b/c it was sunny and the snow looked like it wanted to melt. Lots of fail...apparently 40 is still too cold for me w/o a jacket. 
|
|
|
|
|
4
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: March 04, 2010, 10:43:43 PM
|
March 2, 2010:Orchestra performance: 1 hour. Played some songs with middle school kids to encourage them to stay with music as they get older. Then we all performed for the parents. Orchestra rehearsal: 2 hours. Not such a good plan 2 days after a major concert (and the partner metcon of death - my shoulder felt like it was about to fall off), but such are the necessities of scheduling. On the bright side, we're playing two of my all-time favorite pieces at the next concert, Danse Bacchanale and Scheherazade. Bowings are still a mess on the Bacchanale, but we'll get there. March 3, 2010:Started getting a bit sore sometime after orchestra...by this morning, everything from Monday's metcon was hurting. Ugh. Felt good to get to the gym and move around a bit (although those of us who were there on Monday kinda wanted to do something dire to Rich for coming up with that partner thing). Z-fit: - Warmup: Run around the perimeter of the gym 3 times. 3x(10 air squats, 10 situps, 10 pushups, 10 jumping jacks). QM: forward, backward, right, and left. Joint rotations.
- Spent pretty much the whole time working on gap fear. After doing a few precisions on the balance beams that are set directly on the floor, I decided that it's high time I start working on the high balance beams. So I stacked up a whole bunch of mats princess-and-the-pea style underneath one of the high beams and scooted the end of another towards it so that they were almost touching (~3 ft apart) at one end and angled away at the other. Started jumping across at the close end, and worked farther and farther down, so that I was jumping just a bit farther each time I stuck a landing. Not perfect, by any means, but progress was made: I've only been able to jump across the high beams twice before - ever. The fact that I was able to work on this with relative ease for the entire evening was a good thing.
- After making loads of progress over on the beams I gave myself permission to mess around a bit. Went over to one of the foam pits and did a few (rather horrible, but fun) front-flip attempts for the first time in ages.
- Metcon: Apparently Zombiefit posted its 100th WOD today. To "celebrate" we did the following: 25 burpees, 25 pushups, 25 burpees, 25 situps, 25 burpees, 25 air squats, 25 burpees, 25 (~5") precisions. My time: 14:something-ish. That's 200 reps, not 100, but who's counting?
March 4, 2010:Rest day. Slept too much...
|
|
|
|
|
5
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: March 02, 2010, 11:48:38 AM
|
February 25 and 26, 2010:Rest. February 27, 2010:Started to do GTG jumping pullups again. Volume wasn't great, but it's a start. February 28, 2010:Orchestra concert. Didn't get to set up nearly as much of the stage equipment as usual because I got sidetracked to play electrician (had to make sure everybody had functioning stand lights, b/c the lighting was not great at this venue). March 1, 2010:More low-volume GTG pullups. Got to increase my numbers here... Z-fit: pretty chill day - not many people came today, so we had a lot of space to spread out and all do our own things. - Fear-conquering precisions. Worked on jumping from one of the high balance beams down to a low one. Someone pointed out that it's sometimes easier (psycologically) to crouch really low on the high one before springing down to the low one (then you work up to using proper form). Tried that for a while, and was able to land with one foot on the balance beam and one foot off. Tried jumping down to a line on the floor at the same distance as the balance beam and stuck it pretty consistantly. So basically it just comes down to a whole lot of practice.
- Kipping practice. Still need a bit of a push from my toes to do these. So basically I just need to keep getting stronger. I'll get there.
- Wallrun + climbup, just so I don't forget how to do it. Took a few attempts for the muscle memory to come back, but it did. Climbed on top of a stack of blocks higher than my head.
- Handstand practice. Haven't entirely forgotten these, although the time is still not great.
- Playing on the uneven bars.
- Balance practice walking forwards and backwards on the high balance beam.
- QM forwards and backwards across the high balance beam. When I got tired I started playing, hanging upside-down beneath it.
- Metcon: Mega-ultra-partner-metcon-of-death. Each of us got paired up with another person. One person must be in motion at all times, while the other person rests. The idea was that each group must complete all reps of each exercise, divided however it works out. Complete all reps of each exercise before moving on to the next. We did 100 (jumping) pullups, 200 situps, 300 (mostly knee) pushups, and 400 squats. In 38:13.
|
|
|
|
|
6
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 25, 2010, 10:42:39 AM
|
February 24, 2010:Feeling generally icky with a persistent sense of vertigo on and off throughout the day. Not entirely sure why...I'm on antibiotics at the moment, so that's one potential cause. Started feeling better after supper, so I decided to at least attempt training: - Warmup: Run around the gym 3 times. Crawl through awesome tunnel. 3x(10 pushups, 10 situps, 10 air squats, 10 jumping jacks). QM: forwards, backwards, right, alternating QM with tuck jumps on the left. Joint rotations.
- Vaults: Lazy, speed, and dash drills. Then we switched the focus to split-foot kongs again. Ended up training that forEVER, b/c I keep leaning to the right (doing travelling kongs) and not keeping my left hand in contact with the block long enough.
- Metcon: On the minute, do 5 burpees, 5 pushups, 5 situps, and 5 air squats. I made it through 2-3 rounds, but while I was OK while I was doing each motion, switching between the different things brought the vertigo back with a vengeance and set the whole gym spinning. Had to give up or pass out, which felt terrible; I've never had to quit in the middle of a group training session before, but it really was THAT bad. Drank a lot of water before I went home, but it didn't really do much, indicating that the problem was probably NOT due to dehydration.
|
|
|
|
|
7
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 24, 2010, 10:12:17 AM
|
February 22, 2010:Z-fit: - Warmup: Run around the perimeter of the gym 3 times. 3x(10 air squats, 10 situps, 10 pushups, 10 jumping jacks). QM: forward, backward, right, and left. Joint rotations.
- Spent pretty much the entire time working on vaults, focusing on split-foot takeoff technique. It's definitely more powerful when it's done right; the trouble is doing it right! Threw a few dash vaults in there for variety (not really split-foot), but most of the time was spent on kongs. After a while, Jesse put a low board on the floor about 2 feet in front of the foam block and we practiced taking off at or before the board. This produced some interesting results...may have to try it again.
- Metcon: Every minute, on the minute complete a set (failure to do so = 2 burpees).
- First 5 minutes: 5 pushups, 5 situps, 5 air squats.
- Second 5 minutes: 10 pushups, 5 situps, 5 air squats.
- Next 5 minutes: 10 pushups, 5 situps, 10 air squats.
- Last 5 minutes: 10 pushups, 10 situps, 10 air squats.
Wait...I thought we only did 15 minutes!!! Hey!! And I did all of them within the time limit, too!
February 23, 2010:Orchestra rehearsal: 2.5 hours. Note that pertains to the last few days: I've been *trying* to go back to my old pseudo-paleo-style eating habits. Having trouble, but I think I'm improving. Sleep, on the other hand, has been bad. I've been called in to work on a project rather than working from home, so I've been getting up earlier but not really making the same size adjustment at bedtime. Lack of sleep is getting to me.
|
|
|
|
|
8
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 21, 2010, 10:49:09 PM
|
YEESSSSS!!! I do. February 20, 2010:Rest day. February 21, 2010:Was going to go climbing on the rock wall at my gym, but there was a whole passel of kids over there climbing, and for reasons unknown my gym only has one harness. Decided to lift today instead. - Warmup: 2x(10 air squats, 10 situps, 10 pushups, 10 pullups (120# assist). Not quite as fast as possible, but almost. Should've done another round. Didn't.
- Push press:
- Impromptu farmer's walk across half the gym b/c somebody left a massive (90#) dumbbell in the middle of my squat rack.
- Squat:
- 1x5, 45#
- 1x5, 65#
- 1x5, 95#
- 3x5, 165# Um...I may possibly have done 4 sets of these by mistake...
- Metconish thing followed by cooldown: 9 minutes, stationary bike.
|
|
|
|
|
9
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 19, 2010, 03:35:28 PM
|
February 18, 2010:Rest day. February 19, 2010:Lifting day: - Warmup: Decided to do this metcon style today. Did everything as fast as I could with no pauses in between (well, except for when I dropped my earring on the floor ). 3x(10 squats, 10 situps, 10 pushups [some from the knees for the sake of speed], 10 pullups [120# assist, again for the sake of continuous sets + speed; paused for 1 breath in the last set]).
- Push Press:
- Squats:
- 1x5, 45#
- 1x5, 65#
- 1x5, 105#
- 3x5, 160# Focused on form and depth, b/c I've been noticing some stiffness in my lower back the day after I do these; I suspect this indicates a breach of good form.
|
|
|
|
|
10
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 18, 2010, 08:19:19 PM
|
February 15, 2010:Smashed my knee (same one as last time!) against the edge of the car door really hard. It bruised and swelled. A lot. I iced it and did not work out. February 16, 2010:My birthday!  Orchestra rehearsal: 2.5 hours. February 17, 2010:Z-Fit: - Warmup: Ran around the gym 3 times. 3x(10 pushups, 10 situps, 10 squats, 10 jumping jacks).
- Navigated an obstacle course...once, maybe twice. Jumping on blocks, balance, and precisions just at the edge of my range. Need to commit when I jump from high to low, use momentum rather than just falling.
- Spent most of the rest of the time working on a tic to crane (the crane was on top of the "wall" the tic was on). Taped my toe. Started off using my hands for an assist, moved to just tapping out of habit and not really using them. Managed a couple w/o using my hands at all. The trick seems to be to think of stepping up, not just getting my foot on top.
- Metcon: 21-15-9. Burpees, squats, (jumping) pullups. Vault after each thing (21 burpees, vault, 21 squats, vault...). Time: 12:16.
|
|
|
|
|
11
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 15, 2010, 11:33:03 AM
|
February 11, 2010:Drove ~2.5 hours to see my sisters, then went to the gym with them to help them figure out some things to do. Demonstrated a bunch of things with lightish weights, then coached them a bit. I think it's super cool that they reached out to me and actually *asked* me to come and help them do this! More women weightlifting, ftw! Here's some of the stuff we worked on: - Press
- Push press
- Assisted pullups
- Assisted dips
- Deadlifts
Then I did: - Squats
- 1x5, 45#
- 1x5, 95#
- 1x5, 160#
February 12, 2010:Drove 2.5 hours home again. Was thinking about doing some stuff when I got back, but I was pretty tired and my bad shoulder was acting up from all that driving (gripping the steering wheel for that amount of time tends to pull the joint out of alignment). February 13, 2010:Spent another day with the crowbar. Finished relocating furniture and ripping up the carpet in my friend's house. Continued fun times, but we managed to finish in <4 hours. Now all we have to do is wait for the professionals to get the hardwood flooring installed, and then we can move everything back. Maybe that's what I should do while I'm unemployed: start a business as a handywoman. February 14, 2010:Rest day! My body was reeeaaalllly asking for one!
|
|
|
|
|
12
|
Fitness and Training / Training Journals / Re: Deborah's Log
|
on: February 15, 2010, 11:13:36 AM
|
Oh, Deborah!  No, don't quit now! You are NOT a poser. Being a traceuse isn't about what you can or can't do; it's all about the journey and the mindset. I'm gonna quote something here that I wrote after a guy was giving me a hard time about training as a woman: Changing the way you treat your body, and yourself, is something that is ultimately up to you, and something that you should only do for yourself. I think it’s worth it in the long run; you have to make that decision on your own.
One last thing, and then I’m done. Women can do anything they want to do. Ladies, don’t put yourself down because you’re a woman in this sport (or any other), and don’t let anyone else do it either. Women are just as capable of doing parkour as men are. Just look at all the women in that video if you need evidence – or inspiration. It’s true that men on average start of with a higher base strength (and by “base” here, I mean the starting amount in an untrained individual), but women on average start off with better flexibility. We can learn balance skills more quickly, and we gain strength at the same rate as men, percentage-wise. Our muscle fibers are identical in every way at the cellular level. Plus (added bonus), after training, our recovery times are faster on average than men’s recovery times.
Our advantage lies in finding our strengths and exploiting them, and finding our weaknesses and working to mitigate them. Who do you think will get better faster: a person who trains regularly and diligently, or someone who doesn’t try and doesn’t care? Work hard, and you’ll see results. That’s not going to change just because of your gender. In the end, you’re only competing with yourself.
We’re not any better – or any worse – than men at training parkour. Just different. And we can do this.
Really, don't worry about the ways you need to be motivated to train. Different people have different motivations, and that's OK. Who's to say that when you discovered that you can run around the building more easily that's any less impressive than a guy learning a new vault? You have made huge amounts of progress, and I for one find that very inspiring! <3 |
|
|
|
|
13
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 10, 2010, 10:54:36 PM
|
February 9, 2010:Rest day. No orchestra b/c the school that hosts our rehearsals was closed. Snow day. February 10, 2010:Z-fit: - Warmup: Ran around the gym a bazillion times. QM forwards, backwards, and to each side (at which point I messed up my toe - again). 3x(10 pushups, 10 situps, 10 jumping jacks, 10 air squats). Joint rotations.
- Worked a bunch on rolls.
- Box jumps and precisions: Box jump up onto the foam block (hip height), hold for 2 seconds (to make sure the landing was under control), precision down onto the floor several feet away, hold for 2 seconds. Eventually added height to the block so that it was waist height, at which point the box jumps turned into cranes.
- Underbars: Same setup as last time. Better results, though! Managed to clear everything a few times w/o even brushing the block or the bar. That was nice! Results weren't consistent; need to remember to jump *really high* when I do these.
- Tic tac + precision: We ticced off of a massive foam wedge propped against the wall (since the wall is made of corrugated metal with sharp edges and lots of pointy screws sticking out of it), then tried to land on the waist-high foam block after the bounce off the wall. Realized after the first iteration of this exercise that I *really* needed to tape my toe, since that was the foot I was landing on. That helped (and how ridiculous is it, btw, to have this much trouble b/c of a TOE?!). The simulation wasn't exactly realistic compared to outside conditions (the wedge shape and the squishiness made things a lot easier), but it was nice to at least practice the movement.
- Metcon: 21-15-9 of burpee precisions (do a burpee and instead of leaping UP, do a precision), situps, pushups (mostly knees for me); when done with all those for whatever set, QM across the gym and back. Time: 10:06. Yikes! Not sure whether it was the precisions or the QM that killed my time - the stuff wasn't all that different from Monday, but my time was 4 minutes longer!
|
|
|
|
|
15
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 08, 2010, 11:22:53 PM
|
January 20, 2009:Morning:Went to the gymnastics gym VERY early in the morning b/c our PK class, Zombiefit, was being featured on the local news. Realized I forgot the link for this. February 8, 2010:Z-fit (someone was filming a video blog for a class today...kinda made me self-conscious having a camera around): - Warmup: None, really...missed it. Then failed to do my own.
 - Dive rolls: Started off diving across a low (less than a foot high) piece of a foam block and gradually worked up to higher and higher stuff. Eventually progressed far enough that I could do a dive roll through this awesome foam...donut...thing without knocking it over. Was very proud of myself until Rich pointed out the fact that I've been whipping my head/body around during dive rolls to get momentum, rather than tucking my chin to my shoulder like I ought to. This SO wouldn't have worked on concrete! Gah! Guess that's one of the dangers of working on new things in a gym. Went back and worked on my form until I could do it the right way.
- Kong-ish stuff: Took too long a break since I last worked on this. Tried to recapture my split-foot takeoff. Was moderately successful, but it still needs more work.
- Flow: Over my four favorite balance beams. Still choppy, but getting at least a *little* more fluid.
- Metcon: 21-15-9 of burpees, situps, and pushups. Man, that set of 15 burpees was hard after all those pushups! Time: 6:18.
|
|
|
|
|
17
|
Fitness and Training / Training Journals / Re: Emily's Log
|
on: February 08, 2010, 10:31:13 AM
|
So people sometimes talk about snow training, how it is possible. We got 2.5 feet of snow here. Yeah. Even the barn in which I train was filled with some snow. Of course this made any normal training impossible. However I was able to get a good days workout by running around and digging tunnels through it.
Haha, ever tried practicing rolls in the snow? They're AMAZINGLY fun!! |
|
|
|
|
18
|
Fitness and Training / Training Journals / Re: Amy R's Log
|
on: February 08, 2010, 10:28:07 AM
|
I had some light knee pain before the workout from last time. Humm...keep working on these or not?
My inside elbows did hurt when I dropped down on the negatives, when I couldn't control it. Am I hurting myself or is this okay? They're not used to having that much weight on them.
Joint pain is usually not a good thing. Personally I'd say to back off a bit; maybe try doing fewer of these, or do them less often? It's a good idea to go slowly, especially when you first begin any new exercise. After all, you have the rest of your life to do this. You don't want to mess up your joints in the first month! The silly things take waaayyy longer to heal than a lot of your other body parts. If you go slowly, though, and make sure to take enough rest days, you give your joints a little more time to become stronger so they handle the stress better and don't become damaged quite as easily. One idea might be to try taking some fish oil if you aren't already - it's a good preventative measure, and certainly helped me out when I started having joint pain. Tried out different pushup positions - 1x6? tries and half pushups
- 2x3 pushup tries. I can get about halfway down and come back up.
Angling my fingers in and placing them wider than shoulder width and higher up on the floor seems to work the best.
Check out this website for some fun ideas on pushup variations. Good luck with the training! |
|
|
|
|
19
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 07, 2010, 08:53:30 PM
|
Yes! It is, it is! ::happy dance:: February 7, 2010:More home improvement, this time cutting out chunks of drywall at my parents' house (trickiest part was trying to cut upwards with a keyhole saw above my head). Apparently this was home-improvement weekend and I didn't get the memo? It's a good weekend, though, when you get to use both a crowbar and a jigsaw in the same 48 hour period! |
|
|
|
|
20
|
Fitness and Training / Training Journals / Re: Carolyn's Training Log (TraceuseDS)
|
on: February 06, 2010, 04:45:23 PM
|
February 4, 2010:Rest day. February 5, 2010:Finally got myself back into the gym. - Warmup: 10 squats, 10 situps, 10 pushups, 10 assisted pullups (100# assist, broken to 6+4)
- Squat:
- 1x5, 45#
- 1x5, 95#
- 1x5, 160# Realized I put the 10# plates on here instead of the 5# ones by mistake! I was able to move it, but ended up with terrible ROM - like half squats. Moved the weight back down for the next sets.
- 2x5, 150# THIS is a BW squat. 100% bodyweight squat, ftw!
- Overhead Press:
- 1x5, 45#
- 3x5, 55# Arched my back a little too much on the last couple sets. The weight went up, but I felt like I was pushing from lower in my body than I should've been.
Later that day: Umm...does DDR count as an exercise? February 6, 2010:Ripped up several rooms of carpet at my friend's house and got to use a crowbar to pry up a whole bunch of wood. Partner-carried 3,400# of hardwood flooring into the house. Waaaayyy more fun than a gym workout!
|
|
|
|
|
