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2016 OS Core Week 6- Challenge makes change

Laura BeckerLaura Becker
in General Training Discussions

 

I always like to say these things when it really starts to burn!! "Pain is temporary" "If it doesn't challenge you, it doesn't change you"  All the above will help get through as we add up those minutes!!

I hope everyone had a WONDERFUL weekend! And if you celebrate Thanksgiving- hope that it was FABULOUS! I know many were traveling- so here is to safe travels home! 

I am so inspired by all who have been posting! Let's keep it UP!!! We made it to week 6!! WOOHOO!!!!

This week we are keeping with the same exercises as week 5.  Adding on time- and keepin up the burn!  

Here are the links to the workouts and tracker!

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

https://docs.google.com/spreadsheet...edit#gid=0

 

 

 

Comments

  • Pat KossPat Koss

    OK, Thanksgiving and travel is behind.  I hope that all of you had half as good a Thanksgiving holiday as I did.  Back to work today and a full/regular workout schedule.  Numbers are in the tracker.  Upper body progress comes little-by-little.  And other than the day after our family meal for Thanksgiving my weight has been below 170 for five of six days straight.  I can't remember when I saw that last.  

    Let's keep it up team!  

  • Stephanie WeldonStephanie Weldon
    ok…last week started O/S core. My stretch cordz came in today. I've watched the video of Rich showing how to do the exercises yet it still seems so awkward. Is that normal at first? Very challenging for me. I can do some of the standard push-ups on my toes. Military push-ups for now on my knees. Today is Day 1 of getting back to my healthier diet. Goal is to lose healthy 10 lbs in 0s. image Hope everyone has a great start to their week!! image
  • wasandrewwasandrew

    @Stephanie, yep I found it awkward at first, in particular the catch variant with follow-through. Like me, you'll get better at it with each session.

    A couple things of note. One, I went with the green Cordz just a Coach Rich conducts the demo with.  I will say Coach Rich is stronger than me which probably contributed to my awkwardness.  So, make sure you didn't OVERSIZE the Cordz resistance. A little oversize you can work through and get stronger.

    Also, make sure you're not watching what you're doing.  Use good form per Coach Rich's demo, head is up, hands/arms fully extend before pull, etc.  If your head is down, looking at your legs, trying to watch your arms swing through, odds your form is off and contributing to an awkward sensation.

    Trust yourself and it will work.

  • Brian HaganBrian Hagan
    Well I ordered a swim skin and Team EN gear over the weekend.  The swim skin came in the mail today.  I will definitely need to stay on track for my body composition target to be able to breath in this thing in May. 

    @Stephanie- agree the cords were awkward at first, but felt good by maybe week 2 or 3.


     

  • Laura BeckerLaura Becker

    WOOHOO!

    Way to rock it team! I got my work in tonight in a Power class- which also focuses on glute and hammy exercises that my PT wants me to keep up on so it works well and gets the job done!

    @ Stephanie- here is the link for the tracker- let me know if it doesn't work!

    https://docs.google.com/spreadsheet...edit#gid=0

  • Mark MaurerMark Maurer
    I had a PT session today and did tomorrows bike workout today instead of the regularly scheduled core workout. However that doesn't mean that I didn't do any core work because today's PT session was almost all core work. I can't use poor form either when Casey is standing right there monitoring every move. So today it was front planks, stars, which are side planks with the upper arm and leg raised, front planks on my hands instead of my elbows and combinations of knee to outside of arm, knee to opposite arm pit, lift leg and touch toe to the floor about 18 inches out. After that were various forms of crunches involving sliding either my hands or my feet out and back (my hands and feet were resting on paper plates to make it a little easier to slide them across the carpet) while in a plank. I tell you, she's Coach Rich's evil sister, but I am getting stronger! I'm not sure how to post this in the tracking sheet but my core sure knows that it had a good workout today.
  • ejshimonejshimon

    Decided to alter the planks to a straight arm plank for the standard since my left elbow has me out of commission from regular planks. I was worried it would mess with my ability to do push-ups, but I got a small bump in that area anyway. Still, my planks are quite a bit lower than when I did them regular. Still a core workout, so I'll keep going until healed up. Very happy with cordz bump too. 

    Planks 4:26  (+1:09)   Cordz - 80, 70, 66, 68 = 284 (+19)    push-ups - 26, 11 mil, 16 decline, 21 - 74 (+5)

  • Stephanie WeldonStephanie Weldon
    @andy- ok, i checked my cordz and they are red. I thought since Coach R's were purchased in the 90s and the "beefiest" that maybe Blue was the new "beefy"…. according to the color code scheme I thought I'd go a notch down. I'm not sure ….but for me these red one's are tough. Really tough. But also by Friday I've also done a heck of a lot of core in my group X classes (planks/chest & try pushups/hovers/etc). I'm going to stick with the red and continue to be super careful with my form. I also made the mistake today of doing my push-ups before cordz. uggh. dumb. never ever again! :/ Obviously my chest and shoulders are much stronger than my triceps and lats.

    Here's what my packing instructions say for color coding (for reference):
    Silver-Light
    Yellow-med/light
    Green-medium
    Red-Med/heavy
    Blue-heavy

    @andy & @brian…. I did feel less awkward today. Still can't bust out that many but I know I'm smoother than Monday. Again reminder to self: CORDZ before pushups…always! image

    @laura….thanks for the tracker image

    @Mark….sounds like you did some great work. In my group X world when we are on our forearms we call that a "hover" (Coach R. calls it plank). When we are on our hands with arms extended…we call those planks. So I'm not sure what to call those in here but they are GREAT options. AND there are so many variations you can do with the arm extended planks. In one of my classes we use the arm extended move tap foot out/tap back in then jack both feet out drop to knees and do two tricep pushups. Then you repeat other side. 8 reps. oh my stars its killer!! Core and upper body slated. you do 2 sets. boom. The other move you were describing…knee to opposite elbow/armpit…those sound like mountain climbers? FANTASTIC move and one that we should recommend to Coach Rich to put in the last weeks of the plan. They crazy suck but in a good way. Talk about getting your abdominal "feathers" ….those will do it. AND if you do a set of them quickly they spike the HR!! I think I'd like this Evil Twin. haha!! image Glad to hear PT is going so well.

    @Ed…hope that elbow is continuing to improve dude!! image

    Friday 12/3
    Tripod 1 min @foot (2:00)
    Side plank 45 sec @side (1:30)
    Tripod 1:15 @foot (2:30)
    Side plank 50 sec @side (1:40)
    Total: 7:40

    Cordz (red….blah)
    Catch 35
    Finish 20
    Catch 25

    Standard PU 30
    Military (thank god these are on knees!!) 20
    Standard decline (weight bench) 15

    Carry on everyone image
  • Anu RaoAnu Rao
    @Andy thanks fpr the pointer about the head position. That said I cannot do the finish only, my triceps are entire;y too fatigued. There is likely something else incorrect about my form . I have the yellow.
  • Tom BoxTom Box
    Boy I hate the core work but I know it's good for me. I started late in the OS so I'm only on week 3 of the core build but it always seems tough. I keep thinking it will get easier but it hasn't so far. I use the yellow cords and they seem somewhat easy. So I bought the red (thought that was the next step up at the time) but they are so hard for me. My solution for the yellow cords to make them more green-like is to stand a little further away to give it a bit more stretch and add in more reps. Nothing like doing 10 or 20 more reps to feel the burn!
  • ejshimonejshimon

    @Stephanie - thanks for the healing mojo. I am thinking some bone damage did occur to the elbow. It really hurts if I bump it the wrong way, or lean on it. #manwhowontgotothedoctor   -and thanks for the color code summary of cordz. I have older red cordz without paddles, but maybe I should pick up the paddle version to get my hand position matching the swim stroke. I try to do the catch and pull like the video, but may need a home video to verify what I look like.

    @Mark - that is one killer workout set you endured. You will certainly get a core boost from that beat-down.

    I did get a small bump in the numbers from Monday.

    Planks (straight arm tripod (alt rt/left foot at 0:30) and rt side planks alternating)  1:25, 1:28, 0:50, 1:10 = 4:43 (+0:17)

    Cordz - 85c, 72 c&f, 65c, 70 c&f = 292 (+8)

    Push-ups - 27, 11m, 18dec, 22 = 78 (+4)

  • wasandrewwasandrew

    @ Stephanie you are a tough athlete and red is tough.

    I was on week 4 of the core workout.

    Monday and Friday:

    Plank - 1:30 per regular rep and 1 min per for side reps for 7:00

    Cordz - Catch and Straight - 45 per rep for 180

    Pushups - Regular and Military - 40 per rep for 160

    Pullups - (My addon) - 6 per rep for 24

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