2016 OS Core Week 5- Building Phase

Laura Becker

My sincerest apologies ladies and gents! I made a new thread for this week last night but apparently it did not post! AH!!!

SOOO hope everyone had a great day of core today! This week is the first week in the "build phase" which means we will add in some new moves. This will include a new plank and push up! Head on over to the link to check out Coach R's explanation and pictures.  Remember to keep up the habit of fitting in this core- core strength will help in EVERYTHING we do!! 

Here are the links

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

http://members.endurancenation.us/R...on+Routine

Let's get it 

Mark Maurer

I did the workout this morning before work and then this afternoon I had a PT appointment. About half way in she said OK we're going to do planks. I told her that I had already done planks today and so she said, "show me how you're doing them." Of course she had to correct my form by having me slide my shoulder blades down and in, tucking my hips, and straightened my back. OMG, that was hard to maintain. Then she had me do side planks and move my hips up and down and the rotate and bring my upper arm under and through the hole between my side and the mat. She said next week we'll add more moves. I think she's Coach Rich's evil twin sister. She even wears a red coat!

Terra Meierdierck

How I did my planks on Friday...

Mark Maurer

@ Terra, ouch, unless you're the one on the top.

[Deleted User]

my kids seem to think that 'Daddy doing a plank/push up' is an invitation to come sit on my. Suspect Coach Rich would approve...

I'm shocked at how feeble I am with the military push-ups tho

Terra Meierdierck

@Mark - Nope - I'm on the bottom

Jennifer Eckert

That takes trust!!  Good job!

dnesom

@Terra, that's an impressing plank stack! I didn't see that in coaches instructions--great job mixing things up!

Got my Monday work in last night after I got off the plane from Japan and struggled mightily, but... got it done. Have a happy Thanksgiving tomorrow everyone.

ejshimon

@Terra - now that is taking it up a notch! Very impressive. 

Did my core work with limited planks still due to left forearm injury. So only rt side planks still for now. Push-ups were lower too. I guess I under-estimated overall fatigue lately. At least cordz went up slightly.

Rt side planks - 3:18.     Cordz - 252    Push-ups  50.

Anu Rao

@Terra wow impressive.

I am just glad my dog stopped sitting on my back when I do planks or use the foam roller. She did that till she was about a year old.

@Ed Impressive Cordz,

7:30  minutes for me of planks (2 each side and 4 front/tripod) 60 pushups, end up doing

 half of them modified but getting stronger. Cordz still a weakling so 60, so impressed at everyone's numbers.



 

ejshimon

@Anu,  thanks.  The cords seem to be staying solid for me. Once again, had a jump in cords on Friday. The left forearm pain seems to be improving, but no enough to do regular planks  yet. I may have  chipped the bone on the end of the elbow, but hope not. It still hurts right at the end pretty decently. I guess I should drag my butt to get an x-ray and  find out for sure, but I am buried in medical bills from the past year with my wife's cancer surgeries, that I try to be more frugal with my own medical visits. But... I digress..

Right Side planks,  3:17 (-0:01)     Cordz - 265 (+13)   Pushups  59 (+9)  

wasandrew

I'm 2 weeks behind. So, my week 3 numbers are...

Monday - Plank: 6:00 minutes - Cordz: 180 (90 catch + 90 straight) - Pushups: 140 (80 standard + 60 military) - *Bonus Pull-ups: 20

Friday - Plank: 6:00 minutes - Cordz: 180 (ditto) - Pushups: 160 (80 + 80) - *Bonus Pull-Ups: 24

Y'all enjoy some OS training this week.