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2016 NOS Core Accountability- Week 1

Laura BeckerLaura Becker
in General Training Discussions

WELCOME to the 2016 NOS Core accountability thread- Week 1! I hope you are as excited to start OS as I am! Work works- so let's get started! Last year Coach R designed an AWESOME core/strength routine to prepare us for the race-specific upper body and core demands of long course swimming, cycling and running. The details of this rotuine/plan are here :

http://members.endurancenation.us/R...tine 

we recorded our results in the NOS OS thread as: 

  • Today's Weight / End of OS Goal Weight:
  • This Week's Minutes of Plank / OS Cumulative Total
  • This Week's Cords Reps / OS Cumulative Tota
  • This Week's Pushups / OS Cumulative Total

 

This worked GREAT! I also created this tracker that I thought might be useful to keep us on point.  The first 6 weeks are good to go- but I wanted your feedback before I finished it. Thoughts?  https://docs.google.com/spreadsheet...sp=sharing

Any other feedback on tracking our routines is welcomed!!!  

So here is this weeks plan!! Day 1 is TOMORROW!

Week

Plank

Cordz

Pushup

Notes

1

2 x Front Plank

1 x Catch

1 x Straight Arm

2 x Standard

Goal: To make you very sore on Monday, and then be mostly not-sore anymore by Friday.



Execution: For each set, especially on the planks and pushups, you are to go to “a tick below failure.” Failure = you’re done, you can’t go one second more of plank or one more pushup. We want you to just a tick below that, just short of total failure.

LET'S DO THIS!!! Time to WORK! 

 



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Comments

  • Mark MaurerMark Maurer
    Hi Laura,

    Thanks for taking this on. The spreadsheet looks good to me.
  • Mike WeinmannMike Weinmann
    Laura -- spreadsheet looks great. I just requested editing access, so I can fill in my #s from this morning.

    2016 OS has officially started for me with a quick core set this morning. Bike testing later today.
  • Laura BeckerLaura Becker

    WOOHOO!! Way to go Mike! DAY 1 and already makin it happen

    I adjusted the link so everyone can edit now 

    https://docs.google.com/spreadsheet...sp=sharing

    HAPPY MONDAY!! I am planning to do my core after work today! Who's with me?!?

  • ejshimonejshimon

    Feeling good about the numbers out of the gate for core. Close to or a little better than where I left off at the end of OS last year. 

    2:35 Plank, 84 cords, and 36 pushups. Weight this morning, 202.6. Goal 195.  Happy start of the OS to everyone!!

  • dnesomdnesom
    Thanks Laura for coordinating and putting the tracker together. My numbers:

    2:07 plank, 71 Cordz reps, 32 push-ups, Weight this morning 189, Goal weight 175
  • Pat KossPat Koss
    Laura, thanks for taking on this job and the spreadsheet looks good.

    Is everyone entering total # of minutes or average per rep? I did a 3:03 and 2:02 planks, but I didn't think I was anything special. Maybe its the yoga. Need to order some cords. Tried the weight room at work, but couldn't figure out the arm extension as well as Rich shows in the video.
  • Bill ManardBill Manard
    Thanks for the nice log, Laura!

    2:00 plank, 70 Cordz, 60 push-ups. Weight 166.3 (goal 155)
  • tcattritcattri
    2:00 planks - 80 Cordz - 40 pushups - 224 (goal: 200)
  • Laura BeckerLaura Becker

    WOOHOO!!! Way to start it off RIGHT everyone! Glad the spreadsheet is working. I think it will help to see growth over time. 

    My start: 2:00 plank, 30 push-pus, 50 cords.  Weight: 133 lb (gained some weight since the summer ) Goal 120-125

    Keep it up team! Core is KEY in triathlon.... It makes a world of difference in running, swimming and biking.

  • Anu RaoAnu Rao
    2 x 30 second plank(yes I am a weenie but hope to get stronger)
    2 x 30 sec side planks
    Don't have stretch cordz yet, but soon.
    2 x 10 push ups ( 7 with knee pushups, only 3 full body pushups yeah that weenie thing :p).
    Did some body weight stuff

    Don't own a scale: last weighed in at 108 , goal is to stay there or within 2-4 lbs of that.
  • Gonzalo Canteros PazGonzalo Canteros Paz
    I have the same question as Pat... are we recording total time or avg per rep in spreadsheet? thanks!

    did 2:05 an 2:00 planks, 40+40 cords and 30+25 push ups

  • ejshimonejshimon

    I believe last year we put totals for each discipline. total plank time, total pushups, and total cords, with cumulative OS totals next to each daily total.

  • dnesomdnesom
    Not knowing any better, I put my numbers in as average of the sets...
  • Laura BeckerLaura Becker

    Hey all- Sorry for the confusion about what numbers to post.  I looked back at last year's thread and we posted the TOTAL for that day. So let's stay consistent and do that again this year.  SO if you did 2 sets of 20 push you would put 40 push ups in the sheet.

    Awesome work everyone!! Let's see what we can really do!! 

  • dnesomdnesom
    Lol... now I feel really strong :p. 4:14 planks, 142 cords, and 64 push-ups. I'll change my numbers on the sheet too.
  • ejshimonejshimon

    Wow Dave! You are a beast! That would take me 4 sets instead of 2.  

  • dnesomdnesom

    Thanks Ed. I guess core must be my strong discipline. Now If I could just improve on SB&R where I'm not so great image

     

  • Todd GlassTodd Glass

    Late to post and going to try to find the sheet.  Just for accountability.  

    Plank 3:00  Cords 70 ( 40/30) Push Ups 44 

    Feeling the burn..

  • Mark MaurerMark Maurer
    Core work done. 6:00' planks, 45 push ups, 65 cords. Weight this morning at 157. This is the lowest weight that I've started the OS and just 2 lbs over my race weight in August. Goal is to get down to 150 by my A race next August and turn some of my extra fat cells into muscle. That last goal will be the hardest.
  • ejshimonejshimon

    Was able to get a small tick up on totals today over Monday.   

    Plank 2:39, Cords 94, Push-ups 39  

    Did not hit the scale, but may be a tick up there too. oops. Will check after workout tomorrow morn.

  • Pat KossPat Koss

    Done.  Planks were 6:15 total and 40 total pushups.  And I finally got the cords ordered.  

  • Laura BeckerLaura Becker

    WOOHOO!!Way to rock those planks, push ups, and cords!!

    So being an elementary school teacher, the day before Halloween AND a full moon was NOT fun....YIKES!! lol  I was twitching by the time I left.  I really wanted to just do NOTHING and try to recover from the INSANITY that was school today....but got it done   How's everyone doin?? Feeling the burn?!?! 

  • dnesomdnesom
    Got it done tonight reluctantly, should not have waited 'til after a big dinner... Doh!

    4:28 planks, 62 push-ups, 80 cords. uggg!



  • Bill ManardBill Manard
    Got it done as dinner was finishing, or I'd have had Dave's problem...

    3:00 planks, 60 pushups, 70 cords. Abs are burning; time to stretch them in another way (dinner!).
  • Mike WeinmannMike Weinmann
    got core work in while watching the World Series; 3rd workout of the day!
  • Greg Larsen Greg Larsen
    Late to post but got both workouts in this week. Lots of room for improvement.

    Tues: 1:37 planks, 18 pushups, (cords in the mail)
    Fri: 1:50 planks, 21 pushups, 51 cords

    Weight: 198 - hoping for 190 by end of OS.
  • Phil MillsPhil Mills
    Core work done. 2:00 plank, 80 push-ups and cords. Weight down 1.5 lbs for the week.
  • Kirsten SurprenantKirsten Surprenant
    @Laura - things at my school were also wonky on Friday but it wasn't the kids it was the adults!

    Total for this week: 3:52 total for planks - lots of work to do here. 102 pushups (modified but I'm feeling stronger.) Need to get some cords. Weight holding steady.
  • tspinner21tspinner21

    ok... I'm a week behind here, but I'd like to confirm gravity sucks when you're over 240lbs.

    I got the planks and push ups done (and 4 x 50reps or crunches). No cordz yet.

  • Larry PfefferLarry Pfeffer
    Planks. 2:30. Push-ups. 45. Cords 40. Work to be done.
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