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2016 OS Core Week 3- Keep it shakin'!!!

Laura BeckerLaura Becker
in General Training Discussions

That's right its WEEK 3 so keep those arms shakin' as you plank, push and pull!!!! I am so inspired by the numbers everyone is posting! Let's keep each other accountable for keeping up on our core. It really, really does make a difference. Also- take these core days to do some stretching, rolling and overall self-care.  The OS work will catch up with us, and we want to stay strong, healthy and injury-free!! Taking 10 extra minutes to stretch out and roll will make all the difference.  KEEP UP THE AWESOME WORK TEAM!!! WE GOT THIS!!!

 

DON'T BE LIKE THIS FELLA!! WE LOVEEEEE PUSH UPS!!

Comments

  • Pat KossPat Koss

    Done.  And the floggings continue.  :-)

  • Laura BeckerLaura Becker

    And just for reference-

    Tracker  and workout:

    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Core+and+Swim+Preparation+Routine

    https://docs.google.com/spreadsheets/d/1QiAFGLfnMbwkPfBt5PMn3YFwu6XAHGrgJp6EGJSkT5o/edit#gid=0

     

  • Brian HaganBrian Hagan

    So....  These are humbling, but I know they will pay off down the road.  The cords are finally not feeling too awkward.  They are definitively my favorite.  My dogs are very entertained by my attempts to hold a plank and do push-ups.  I can definitely feel progress!

  • Bill ManardBill Manard
    Done. Brian, your dogs like your planks/push-ups; my cats walk underneath me during planks and try to jump over for pushups (after one of them got flattened during a pushup last week...).

    6:00 total planks, 120 total pushups (35/25/35/25), 135 total cords. I always have a quick increase in core strength when I resume, and can already see more muscle definition (showing through the padding). For better or worse, my weight usually goes up quickly when I start as well from muscle hyperplasia...
  • ejshimonejshimon

    Laura, thanks for re-posting the link to the spreadsheet each week, since it is not linked in our training plan page like the run accountability thread. Helps not have to hunt it down in the initial week postings. Much-o appreciated.  

    Feeling stronger already, going a 'little' further with each set than previous weeks sets. 5:13 plank,  160 cords,  and 57 pushups.  Another week of fun, here we come!

     

  • Mark MaurerMark Maurer
    Core work done. Planks 9:00, cords 150, push ups 62. A little bump up from last week. Unfortunately, so was my weight. I had a double whammy last week with no running due to my hamstring and my birthday week which meant I went out to eat 3 times and there was cake around the house. Normally I eat out at most once a month and there is hardly ever cake around. Oh well, it was fun! Now back to work.
  • dnesomdnesom

    I hate, hate, hate planks! But I'm getting better at 'em. 

    Planks 2:02, 1:40, 1:42, 1:20 Overall 6:44

    Cords: 45 Catch, 50 Straight, 48 Catch Overall 143

    Push-ups: 45 Standard, 25 Mil, 50 Standard, 24 Mil Overall 141

    Had a spotter today too:

  • gurjsdgurjsd
    Monday - decided to do a set of squats, and plyometric along with the core and functional exercises. Spent about 20 mins in the pool also. Got psyched for the Tuesday workout...
    Tuesday - So tired for some reason, but battled through the bike set. (Perhaps last night squatting needs to be re-evaluated). Got my run on later this eve. Happy days!

    G
  • Anu RaoAnu Rao
    Me no likey pushups but yes they are good for me. Still waiting for the swim cords.
    Up to one minute at a time for the planks.
  • dnesomdnesom
    @John. I'm right there with you on the diet. I'm hoping I'll magically drop a pound or two this week though before I put it in the spreadsheet.
  • Pat KossPat Koss
    @Dave, Love the picture! Where is the "like" button?

    I'm not seeing any measurable weight change yet. I think I'm being impatient.
  • Anu RaoAnu Rao
    Got the strechcordz, yikes, they are hard. 2 x 10 straight arm and 2 x 10 catch with finish.
  • dnesomdnesom
    Let me mention again how much I hate planks. being perfectly still with your abdomen on fire is inhumane. But at least Friday's torture is over and I've dropped 5 lbs over the last three weeks according to the scale this morning image

    Planks 2:25, 1;45, 1;40, 1:30
    cordz: 50catch, 50 straight, 55 catch
    push-ups: 50, 25 mil, 51, 23 mil
  • ejshimonejshimon

    @Dave - Congrats on the weight loss!! That is great! Your push-up numbers are off the charts, we'll at least my charts anyway. I can only hope to sniff those numbers after a couple of outseasons.  

    Getting some residual low back pain at the end of each plank set, but did manage to get a little more time for the total. Have had lower back disc issues from long ago, but generally not an issue during any phase of triathlon workouts lately. Will have to see if the stronger core will help alleviate that pain over time.    Cords are feeling less painful, but those darn push-ups are just tough for me to improve on. Fatigued for sure this morning, as I do my push-ups as the last thing each set. Still a small increase in PUs, so I'll take it.

    1.  Planks  2:05, 1:19, 1:17, 1:01 = 5:42 (+0:29 from Mon)    2. Cordz - 65 catch and finish (c&f), 52 full, 55 c&f = 172 (+12 from Mon)

    3. Push-ups  25 std, 9 mil, 19 std, 7 mil = 60  (+3 fm Mon)

  • Anu RaoAnu Rao
    @Daev, so true and add to that a curious dog who is either trying to squeeze in under me or trying to stick her nose on my face as I am down there cursing and whimpering.
  • dnesomdnesom

    Thanks Ed! Hopefully I can keep it going as the weeks get harder 

     

  • Mark MaurerMark Maurer
    Got the core workout done this morning before doing my PT exercises. The PT exercises target my glutes and hamstrings, but I'm on all fours when I do most of them so it's like getting an extra dose of planks every day. For the core workout I did planks, 2x2:30, 2X2:15; cords, 4X40; push ups (std., military) 20, 16, 20, 18.
  • Brian HaganBrian Hagan
    @ Dave - Nice work.  I seem to have loss traction on the weight loss.
    @ Ed - I am feeling it in the lower back as well on the planks.  For me, I am pretty sure it is bad form.  It goes away when I try to straighten everything.



    Weight 167

    Planks: 1:30; 1:30; 1:30; 1:30

    Cords: 30; 30; 30

    Push-ups: 15 Standard; 8 military; 14 standard; 6 military

    Looks like some nice weather in Michigan this weekend.  I may take advantage and go for a longer bike ride outside.  It may be the last till spring for me.




     

     


  • Kim SieboldKim Siebold
    Ok. done... i just started last week so I am easing into week 3 but got todays finally done

    3 x planks : 1 min each

    cordz: 1 catch (i don't record time...just do until i get tired) , 1 straight , 1 catch

    10 standard, 10 military 10 standard, 10 standard
    (today, Friday)

     

    (Monday I did this):

    OS 3 Monday (just joined)

    Ok I think this is where I am suppose to post. Sorry If not. 

    Plank: 2x 60 sec 

    Cords: straight and catch- enough until I was tired... Trying to figure if I was doing catch right... 

    Push-ups: 2 x 10

     

     

  • MistycrestMistycrest
    First week for me for the core challenge. Planks are no fun. I did 1 min, 45 seconds and 3rd was 40 seconds. Odd to feel stomach shiver.

    I am trying to get into the swing of things. I am training for the Dallas Marathon on 12/13 - so running has been my focus.
  • Pat KossPat Koss

    Got it done and did what I wanted, just surpassing Monday's numbers.  Did these a day late due to a very full day Friday.  Ran 8 with the wife this morning and did these mid-morning.  Tracker is up-to-date (can't remember them...).

    The interesting thing is that I was a little frustrated with weight.  It was staying about the same for 5 days, just over 171ish.  Yesterday it drops into the 170's, but I had a big family dinner last night (I think I did OK with my portions and wine).  So this morning I was 169.3 before we went out for our run!  Where did that come from?  So I let the Withings reset and weighed again...169.2.  Let's see if I can get 2 days in a row below 170!?  

  • Bill ManardBill Manard
    Didn't get the core done on Friday, so I fit it in around my Saturday WKOs. 1:40 x 4 planks, 40/30/40/30 pushups (although my shoulder is protesting today), and 45/45/45 cords. Weight still isn't coming down...
  • Laura BeckerLaura Becker

    WOOHOO!!! Way to ROCK the core sessions team!! I love seeing all these awesome numbers Mark, Dave, Anu, Ed, Bill, Brian, Pat, Kim and EVERYONE! Really motivating and its so important we do this core stuff. I got my session done on Friday- but it burned...bad....numbers didn't improve much from Monday but thats ok! Onto week 4! 

    And welcome Carolyn!!!

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