JOS 2015 WK 1: CORE/Weight Check In
Welcome to something new for the OutSeason!! We now are including CORE / Swim Conditioning in our weekly workouts and I am your Captain.
EN has a long standing tradition in the OS of weekly bike and run-specific threads, where we check in each week with our successes, challenges, and support each other around our bike and run training sessions.
This thread, and the weekly threads to follow it, will be similar but for the Core and Swim Prep Routine that's been added to Monday and Friday of the 2015 OS plans. Rich added a weekly body comp check-in to this, so we can help each remain accountable to your goals.
Good information in the NOS core thread and the WIKI- (hopefully the link works): Core Thread in NOS
The suggestion is to update the thread on M/F with the following information:
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal :
?Today's Minutes of Plank / Week / OS Cumulative Total:
?Today's Cords Reps / Week / OS Cumulative Total:
?Today's Pushups / Week / OS Cumulative Total:
As soon as I saw this - I thought - I can't count nor can I remember what I did last week. Thankfully, David Duran did a personal sheet for NOS!! Lucky US... I grabbed it and updated it to allow for all of us to use. I'll hide/expand weeks as we go along.
Feel free to add your name and info to the spreadsheet and then we can check in on the thread on progress and cheers!
Looking forward to helping us build our core, drop some weight (or maintain).and get stronger arms!
Come on and play!
Comments
Hi Ann,
Thanks for managing this thread. I will probably not doing exact the same core training as suggested here, but will still try to enter my numbers as I get them thru my individual training plans.
Same here, works for me now. Good job
Thank goodness JOS started today! I am the heaviest I've been in YEARS! Way too much eating and drinking!! Also had bronchitis/upper respiratory thing for about 4 weeks (still coughing) so the workouts have not been all that consistent. BUT... today is a new day and I'm ready for this! Bring it baby!!
Sooooooooo..... The JOS snuck up on me. I haven't even done my season planning worksheet yet. is that sad or what? I finished my first IM in late Oct and have been concentrating on running half marathons since then. I only have two Tri's on the schedule before June. I will move sometime between May and Aug to who knows where doing who knows what job, so I'm afraid to commit to anything.
For core/strength, I started CrossFit a few weeks ago and I LOVE IT!!!! I just loaded my JOS plan today and haven't even looked at it yet. I will! Today!! So, I will be using CrossFit for core/strength.
Trying to get motivated for biking..... it's cold.
Great to have you all here! hopefully more will join.
Today - 153 lbs - plank was 1:25 - 10 pushups.
Pretty good for my plank - I have been doing 30 seconds X 3 sets for the last month...3-4 times a week. Like a few of you I am doing my 'core' and adding to the spreadsheet these two things.
Getting back into shape is not easy. I forgot how sore the body is knocking off the rust!
Thanks Ann this fantastic! After reading some posts, I'm not alone this season with weight adding up. Time to focus and drop some for IMChoo!
Also note that if you enter your reps in the 30,30 format, the spreadsheet won't calculate the total on the far right because it needs an integer value and the comma confuses it so enter that as a total I think.
just seeking clarity in this complicated world
Weight on Day 1 is 165. Goal weight is 150
planks 2 x 1:15
pushups 2 x 30
Did some planks today, total of 2 min.
As there are no push-ups in my current workout plan, but heaps of other tough exercises..the count there stays at 0.
Hey folks - sorry was inactive yesterday! fogot my password and was locked out. Whoops.
Anyway Ralph - thanks for the questions!! It is a complicated world.
Coach Rich's suggestions were track 'minutes' of planks, reps for cords/catch, push ups....you can count as you wish/reps etc. In order to keep the spreadsheet simple and have it calculate, I just mirrored what David had for his spreadsheet so we had some kind of tool.
It won't work for everyone and based on everyone's responses sounds like we all have a little different core workout plan. Some folks probably won't use the spreadsheet for various reasons...No rules here....Just fun participation some kind of motivation for each other.
If you want to share other things you are tracking feel free to post. Fun hearing what others are doing.
Cheers to the CORE.....
Water water and more water. I recently did a weight loss challenge and one of the things they suggested was drink at least 80 OZ of water per day. I was good for a month and then stopped. I am back on track now trying a few things that I thought I'd share.
I bought two of the 'clearence' stainless steel cups with straws from SBUX (I work there - so shameless plug) -one for home use one for work use. At home I fil it up and put it beside my bed and when I wake up - immediately sip it down. 16 oz DONE. Then as I get ready I refill it and finish another one before leaving the house....so already 32 oz down. YEA ME!
My commute is 45-50 minutes by car...so I have a bottle of Nuun that I kill on the drive in....hopefully making it to work before a bathroom stop is required.
The tumbler at work gets filled up a few times....as well as a 32 oz bottle. I started putting a few frozen peaches in the 32 oz to get a different flavor of water. The goal is to have the 32 oz bottle finished by end of work day.
It is hard to drink that much water - but I can tell I FEEL the difference now when I don't drink enough. It definately helps with weight control to me.
CARE to SHARE your ideas on how you get your water down???
Thanks Ann for maintaining this thread...accountability is what I need! Today is my first day with the CORE workout.
-BK
How do you guys have time?!?!
Re: water.... I'm prepared for reprimands... During the day at work, I can literally go all day and not drink anything except my coffee w bfast. Now that I'm in the OS, I will try to drink more esp on wko days and of course during wkos. Even if I drink a little, I feel like I'm peeing too much. Is it possible that everyone's fluid needs are different?
During this first OS for me, I plan to either swim 2x/week (admin for me is pretty minimal and same as in spring/summer/fall) or do the core workout. Got some cords and already had gravity....so I'm all set.
Started last night.
May swim a little today and/or tomorrow while one of my kids is doing swimming lessons. Pecs are already starting to smart!
Thoughts from others on situps instead of pushups? I know pushups work the core too, but probably not as much, right?
Great job everyone on week 1!!! Weight in again on Monday - gotta love Monday weigh ins - get us back on track after the weekend.
In addition to crunches, planks and push-ups, I consider flip turns to be a very good dynamic core exercise, when done with precision and speed, not just a slow hedgehog roll. If you *can;t* do flip turns, that;s a good sign you need more core work! If you *aren't* doing them, you;re missing a good opportunity to improve your core (and lower back).