The Year of Magical Lifting - Page 33 - JP Fitness Forums

stingo · 12-12-2007, 07:14 AM

And you used your badass offroad roller

Mahler · 12-12-2007, 09:12 AM

Quote:

I figure with my back, I probably can't have enough core work.

You are one smart lady. Never underestimate the need for core work.

Victoria · 12-12-2007, 09:27 AM

Quote:

Originally Posted by stingo

And you used your badass offroad roller

Yes, I did! It works great...a little too great. On the hard floor, it's a little too "free-wheeling." I was afraid I'd flop right onto my belly. So, I did them on the floor mat for a bit more resistance until I get a little stronger. These core exercises are very deceiving!

Quote:

Originally Posted by Mahler

You are one smart lady. Never underestimate the need for core work.

Some might argue otherwise!

UpNorth · 12-12-2007, 12:24 PM

Quote:

Originally Posted by Victoria

Today's workout:

HIIT:

Warm up
30 secs on @ 7.0 mph/90 secs off @ 3.0 mph
6x

Core training:
Infinite Intensity - Core Workout #2 (modified)

Kneeling wheel rollout - 5 reps (with my bad ass new roller!)
V-ups - 5 reps
Russian Twist - 5 reps per side
Back Extension - 5 reps
High rep chinnies - 15 reps

2x

Notes: Thought I'd start incorporating some core training into my regime. I figure with my back, I probably can't have enough core work. HA! And, I was crazy enough to think I had half a core. This kicked my butt. I reduced the reps quite a bit from the original workout, not to mention Ross calls for 3-5 circuits. Heh...I could only manage 2. I'm pathetic. This was extremely humbling. My form was all over the place. I may have to reconsider some of the exercises and start with easier versions and progress up to the more difficult ones. But, on the bright side, I have plenty of room for improvement.

All of Ross' core workouts are tough! Great job with that one and you are motivating me to make my own ab wheel. I've been substituting inchworms for the roll outs but you're making me feel lazy for not making the Home Depot run...

gregl515 · 12-12-2007, 02:41 PM

That ab wheel looks fun!

Victoria · 12-13-2007, 08:48 AM

Quote:

Originally Posted by UpNorth

All of Ross' core workouts are tough! Great job with that one and you are motivating me to make my own ab wheel. I've been substituting inchworms for the roll outs but you're making me feel lazy for not making the Home Depot run...

DO IT!!! And, I want to see it when it's done! Then, I'll race ya! First one to a standing wheel rollout wins!!!

Quote:

Originally Posted by gregl515

That ab wheel looks fun!

Not so fun right now...hurts, baby!!!

Victoria · 12-13-2007, 08:59 AM

Today's Workout:

TNT:
Phase 1
Week 3
Workout B5

Warm-Up:
5 min. on tready, jumping Jacks, scap circles, reach across, arm circles, waiter's bow, hip circles
Mobility: cradle walk, side/side leg swings, yoga twist
Activation: cat/dog, hip corrections, PNF diagonals

Workout:
(-5 sec. rest-all sets)
Superset w/ 30 sec. rest (weight is per DB)
1A) DB Stepup (3x15x25#) (4 risers + top) +5#
2A) DB Neutral-Grip Shoulder Press (3x15x22.5#) +2.5#

Superset w/ 30 sec. rest
2A) Goblet Squat (3x15x30#) +5#
2B) DB Pullover (3x15x10#) +2#

Straight Sets
3) Plank (1x90 sec.) +10 sec.

Energy Level: 1 (bonk) 2 3 4 5 (bionic) = 4-5

Notes:
I didn't notice the reduction in rest between supersets until the second one. So, I took 45 sec. rest in the first one. Oh well....

I was a bit sore from Tuesdays workout, plus yesterday's core training. My belly hurts!

So, I felt it today but once I got going, things loosened up.

I'm starting to feel much better again. I think Aunt Flo wreaks havoc on me in many ways. You guys have it easy! Just sayin'...

stingo · 12-13-2007, 09:10 AM

Nice workout Victoria - improvement not only in the exercises but also the rests. Well done indeed.

SpacecityPaula · 12-13-2007, 09:21 AM

Tee hee, Maybe I'll make one for myself

Victoria · 12-14-2007, 06:00 AM

Quote:

Originally Posted by Victoria

Workout:
(-5 sec. rest-all sets)
Superset w/ 30 sec. rest (weight is per DB)
1A) DB Stepup (3x15x25#) (4 risers + top) +5#
2A) DB Neutral-Grip Shoulder Press (3x15x22.5#) +2.5#

Edit: decrease in rest was 15 secs., not 5 secs....geez.

Quote:

Originally Posted by stingo

Nice workout Victoria - improvement not only in the exercises but also the rests. Well done indeed.

Thank you!

Quote:

Originally Posted by SpacecityPaula

Tee hee, Maybe I'll make one for myself

Can't have too many gadgets!

Victoria · 12-14-2007, 06:17 AM

Today's workout:

Tabatas on treadmill:
5 min. warm-up
1st 3 rounds: 20 sec. @ 6.5 mph, 6.0%, 10 sec. off

Quickly realized that was not going to work. My legs (and lungs) were bonking. So, switched to...

Last 5 rounds: 20 sec. @ 5.5 mph, 5.0%, 10 sec. off
Cool down

8 rounds total

Core Training:

From "Never Gymless", beginner core workout #1, modified:

Knee hugs - 10 reps
Supermans - 10 reps
Chinnies - till a nice burn (15 reps)

2 circuits

Notes: Another humbling workout. I've never done tabatas and thought I'd give it a try. I saw a vid on Crossfit of running tabatas on the treadmill. Since changing speeds is rather slow on the tready, the 10 sec. part is spent standing on the rails. I don't think being stationary for 10 secs. decreased the effectiveness of this at all. Holy shit, this was hard! I'm not even sure if they'd be considered "tabatas," the way I did them, but they kicked my butt.

My mid-section is still a little sore from my last core workout. So, I kind of slogged through this one.

Ugh...I didn't realize how unconditioned I really am. I can see why Ross advocates lots of variety and intensity in his workouts. HIITs on the treadmill just isn't going to cut it. I have so far to go before I'm even close to pulling off one of his conditioning workouts....as written!

Victoria · 12-15-2007, 08:04 AM

Today's workout:

SS Cardio:
Warm-up
20 mins. @ 3.2 mph, 5% incline
Cooldown

Notes: Nuthin' fancy today...just something to get my blood moving.

Lost Dog · 12-15-2007, 09:27 AM

I just tried my first Tabatas last week. Yuck. I can't imagine doing them on a treadmill!

Victoria · 12-15-2007, 09:54 AM

I watched a vid off the Crossfit site that demonstrates tabatas on the treadmill. I can't think this shit up all by myself!

Anyway, it's posted under the 12/11/07 WOD, called "Tabata Run, Crossfit Newport Beach." They use a pretty steep incline, I'm guessing to help contribute to the intensity so you are not relying on speed alone. Either way, I fell grossly short of their parameters.

I can't even imagine doing burpees, mountain climbers, etc. as tabatas. I WILL try them though...probably will be the death of me!

Lost Dog · 12-15-2007, 10:13 AM

You could always try things like jumping jacks or bodyweight squats, too.

Victoria · 12-17-2007, 06:13 AM

At this point, I think finger tapping tabatas would challenge me! But, I will definitely be starting out on the light side. I actually didn't mind the tabatas all that much. Short and sweet!

Today's workout:

TNT:
Phase 1
Week 4
Workout A6

Warm-Up:
5 mins on tready,
Jumping jacks, scap circles, reach across, arm circles, waiter's bow, hip circles,
Mobility: spiderman stretch, side/side leg swings, sidelying rotation extension
Activation: cat/dog, single-leg bridge, PNF diagonals

Workout:
(-15 secs. rest on all sets)
(weights are per DB)
Superset w/ 30 sec. rest
1A) Static Lunge (3x15x20#) +5#
2A) DB Incline Bench Press (3x12x25#) +5#

Superset w/ 30 sec. rest
2A) Hip Extension (3x15xBW) Straight Leg
2B) Seated Row to Neck (3x15x30#) +5#

Straight Sets
3) Prone Cobra (1x90 sec.) +10 sec.

Energy Level: 1 (bonk) 2 3 4 5 (bionic) = 2-3

Notes:
Last "A" workout before switching to the next 4-week TNT program.

I really started bonking after the first superset. I'm not sure why. I could barely get through the rest of it. Eats might have been a bit low this weekend. If I don't pay close attention, I tend to not eat.