2016 OS Core Week 4- Forming the Habit
So last year Coach R discussed how week 1-4 is really the prep phase- and that the most important part of this phase is FORMING GOOD HABITS!! So as we enter into week 4- lets share our habits! How are you getting your core in? Early morning? After work? Are you watching the news? Listening to hard rock? Tell us your core habits!! You are all KILLIN it and its awesome to see the posts!!! I for one and going to make a better effort of giving personalized "kudos". When we post our workouts- lets try to give at least one person a shout out! 
Links to the workout and tracker:
https://docs.google.com/spreadsheets/d/1QiAFGLfnMbwkPfBt5PMn3YFwu6XAHGrgJp6EGJSkT5o/edit#gid=0
This week we are adding a side plank!
Side Plank:
- Lie on your left side with your knees straight.
- Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
- Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
- Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
- Hold this position for the prescribed amount of time while breathing deeply. That's one set.
- Turn around so that you're lying on your right side and repeat.
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Comments
I'm late to the game and only week 2 of the core workout. Of course, I don't pay attention to anything and just realized that the core workouts are intended just for Monday and Fridays. I've doing them every day, 7 days a week. Oh well.
Anyway, my preference is to do them in the morning. Also, plan to include some chin-ups and/or pull-ups.
Currently, 90 secs for planks, 40 standard pushups, 30 military pushups. Haven't been counting reps for cordz (green). Been going until my arms get too tire which is about 90 secs, 60 secs for the 3rd set. Will count reps tomorrow.
Ymca is 2 minutes from my house and plan to start swimming again in a couple of weeks. Will drop core workout to 3 times a week when I start swimming again.
The difference between standard and military push-ups is new to me and the military push-ups are killing my shoulders. Am I doing them correct (like the standard, but keeping elbows closer to the body)? Is anyone else experiencing this pain?
Thanks!
Scott
Nice work everyone!
Well I had the day off today, so I swam for a half hour at the YMCA. I did the core workout later in the day. I thought the side planks were easier at first, but then they got really hard really fast after about a minute. I felt a really good burn on my sides for both of them. The cords are getting easier, but the push ups are not. I think I may need to add some of these on Wednesday after the run. Not the full session, but maybe 2 times through.
For today....Push-ups; (44) 15 standard; 9 military; 14 standard; 6 military
Tomorrow the bike!
Got my wko done after work. Added a little to the cords and push ups but the planks went down a little due to the side planks.
Planks 2:45, 2×1:00, 2:45, 2×1:00, cords 45, 40, 45, 45, & push ups 25, 18, 25, 18.
I usually listen to NPR news or my workout music.
Got up early to get the core work done before a 7 hour drive to KC for work meetings this afternoon. Felt good about the results, but those side planks are definitely harder. My elbows hurt, even on towels. Must just be the way I was leaning.
Planks: 2:11, 0:48 Side, 1:30, 0:55 side = 5:24 Cordz- 70 c-f, 55 ful, 60 c-f, 50 f = 235 Pushups - 26, 10m, 20, 8m = 64
@Scott - agree with MM; the military are definitely harder at first, but get better within the week. I had the same problem last year. Just keep the elbows tucked - it'll get better/less painful (not easier...).
LET’S GET IT TEAM!! CORE TIME!!
Did my planks and push ups this morning! DIdn’t get cords done yet but hope to after work today.
Having a tough time in the body comp department and it’s really bumming me out a bit. I weighed myself on Monday and I saw a number I have not seen in over a year and a half. I’m going to be honest here- I struggle with my weight and body image and even though I strive to live my life with a PMA (positive mental attitude), this body comp stuff has me down. On one hand, I am proud of my workouts this Outseason, and feel like I’ve been getting them and doing my best. On the other- the body comp needs to change. I am a gluten-free vegan and eat pretty healthy. I’ve been really stressed at work- and also battled through several sicknesses….Here nore there time to TRACK. I am making it known that I am tracking...time for accountability.
I don't track body weight and don't own a scale, it took me years to be more accepting of my body and I don't think it's a coincidence that stopping weighing myself regularly when I was about age 34 had led to really stable weight since. At 47 I weigh less than I did at 21 and I am fitter and stronger and faster for sure. Good enough. I weigh myself at the gym occasionally, I get weighed at the doctor. Otherwise I let my clothes tell me. If they're tight I cut back on a snack, if not I eat more. I totally get that if you have big goals body comp matters but it isn't the right thing for me.
@Laura, I have the same battle, I can pack on 5-10 pounds in a week of poor eating. My body is just so fickle with respect to keeping weight off. I am just slightly down from the OS start, but as Mark mentioned, muscle weighs more than fat, so I am sticking to that line of thought!
Keep on, keepin on, and results will follow.
My core session this morning had some adjustments due to a run wipe-out on Wednesday. My planks were only right side planks, and push-ups were a bit down due to the sore left arm/shoulder. Cords were slightly up. Hopefully Monday has better luck.
Rt side Planks - [1:25, 1:00, 0:43, 0:39] = 3:47 total Cordz - 75 c & f, 50 full, 62 cf, 53 full = 240 (Up 5) Push-ups - 22, 8m, 14, 7m = 51 (down 13)
But... It's the iron mental strength, physical fitness, and execution ability that makes us effective triathletes, not visual shape or the number on the scale. Keep up the PMA!
I've been keeping up my core workout's while traveling over the past week (numbers posted in the tracker) but my diet and tracking have been questionable and I don't have access to a scale. I'm fully expecting to have lost some of the gains that I made early on but will look forward to getting fully back on track next week when I return home. It's really hard to track your food when you have no idea what you're eating or you're just eating scary stuff (ever tried a chicken foot?, sea urchin? Yeah I've been there this week.)
HUGEEEE THANK YOU for the reponses. I appreciate you taking the time to help me through a struggle. @ Dave, Ed, Anu, and Mark- I took your words and used them to fuel me this weekend. I must keep working and moving forward no matter what the scale says or how I am feeling about image ect. I weighed myself for the last few days and my weight fluctuated down a bit. I am going to try not to get wrapped up in numbers but think I might weigh myself daily to keep everything in check. And daily tracking is beginning now too!
Thank you again!!!