Kakomani

Double whoop! 1. Got wifi 2. HEAD TO TOE MOFOS! So stoked. The 2 week getting to know each other period ("Fadderperioden" in Norwegian) is over, and we have all caught a minor cold as a result and are exhausted from all the drinking, haha so for the final 2 weeks of the challenge, I really have to step up my HS game, and get to the point of "open consistency". Today's plan: 9 free HS holds (3 kick-up, 3 straddle up, 3 tuck up) wall assisted balance holds 1 min total in as few holds as possible FL 4x16s Stretching ----> next goal: nose to toe. EDIT: edited the HS part, as chest to wall was bothering the elbow

Had some time off yesterday, so got some ring work in HS: 5x35 chest to wall Pelican stage 1: 3x3 <-- I used to struggle with doubles, and haven't trained them! Good carryover from the archers, I'm guessing. Also, they're much gentler on the elbows biceps are killing me today! FL: 4x16s feeling solid. Crossed the halfway point in the SSC Stretching: 2 fingers away! Woot! Thanks for the comments guys, I don't really visit NF too much these days, I just write the posts in offline notes and copypasta

Hey! No posting lately, as I haven't got wifi in my apartment yet (it'll arrive on the 20th). The apartment is in a completely new town, where my uni is. I'll be living here for at least the next five years My elbow is starting to tell me that it's not doing too well. Considering my history, this is not something I'm going to push, so I'll have to give the hanging part of my challenge a miss I am now on day 3 of the uni partying lots of fun, not so much sleep. Dialing back the strength work (in part also because of the elbow), but I'm still able to get the stretching and some handstands in. My wall HS is now at 5x35s, where I'll stay for the next two weeks. Stretching-wise, my big toe is now 3 fingers from my forehead feeling confident! Apartment nice and clean, schoolwork hasn't started quite yet.

I upload them to TInyPic, and they provide me with a link for message board embedding AWESOME progress on the S&S!

Just checked out your video, I'm pretty confident you'll hit 15 seconds before the end of this challenge. The kick up holds are great! I think what you're doing is working, but to alleviate frustration, some new variety might be in order: -Try straddle kicking up -When you do the hollow body holds, do them face down instead, and lift your thumbs so your arms don't touch the ground. Flat back, tight abs and butt. Think straight line, not dish shape. -Other hand balancing? QDR, planching work, air baby work, whatever, just on your hands, working on those wrist adjustments -Au cortado http://idoportal.blogspot.no/2009/07/floreio-workout-number-2.html -Great that you're doing it on different surfaces, I find that on softer surfaces, the micro-adjustments become a lot less "micro" Of course, you probably don't want to throw all of this into your practice, these are just a few suggestions - I know that feeling of getting nowhere

Days 9, 10 and 11 So I just moved to a new city. That includes loading a 13 m^2 moving van full of my junk, driving for 8 hours, unloading said junk, buying and building a bed, and then driving 8 hours back to the guys who loaned me the car. HUGE progress on the life goal, not so much on the hanging + handstands goals. Oh well, I'll just consider it rest so I come back stronger from it! I did get to stretch on all 3 days though, which was welcome after all that sitting+lifting. DOMS is still here, but not as powerful.

First week went perfectly! Good consistency, good DOMS. Then, I moved to a new town this week, so I just went 3 days with no hanging or workouts. Oh well, better catch up then!

Thanks! =D Day 7 Complete rest day Day 8 Handstands: 5x30s chest to wall Archer chins: 3x3 <-- feeling very weak today, so took it as a deload Stretching and hanging: done and done Wrist prehab

Ok, she's pretty damn awesome

Hahahah, that is fantastic. And in heels! I've packed almost everything, and am moving on Wednesday. So that's when the life goal challenge starts! Day 6 Handstands: freestanding practice. Shorter holds, but they feel more open, so I'm on the right track. FL: 4x16s Hanging: done Ring maintenance work: pelican stage 1, muscle-up, forward roll Stretching: MASSIVE GAINS! Since the opposite elbow to toe came fairly quickly in the first set, I put my hand on my foot and tried to get close with my head. And what do you know! Got head to fist to toe: My hair is in the way of the fist, lol This goal is definitely within reach! Crazy, this seemed so impossible with my proportions (long limbs, short torso) :D

Day 5 Handstands: 5x30 chest to wall HS Archer chin: 5x3 Hanging and stretching: done and done Wrist prehab: 3 sets

Day 4 Handstands: wall balance training FL: 4x16 adv tuck Hanging: done Stretching: Spectacular DOMS, but got opposite elbow to toe! While harder than on the same side, it's not that big of a difference, really

I just do 1x36 right after my bathroom visit, no pre calf stretch or anything. The first 5 reps are palms to floor in a piked position, then I do the rest in the single legs, working forwards. Of course, I do not get as far as in the main workout, but it limbers up the legs for the rest of the day, and eliminates the sleep (or other bedtime activity) stiffness. Since it says 1x36 twice in the video (once on the blackboard, and later on in the e-text), I'm 70% sure it's 1x36. EDIT: He just released a Q&A! Check it out:

Thumb(s) up! Awesome! Are you doing the morning drill as well? How's the DOMS?

Your handstand is really nice and straight from your hands to your hips! Shoulders, elbows and trunk are dead on. As you mentioned the wobbling legs, it's totally understandable. Fight! A trick I use for the tuck jump (and straddle jump, for that matter) is to push through the palm and tucking my chin slightly in while going upwards, then correct it with a subtle finger-push when you're up. It feels much more controlled, and I suspect this might be a precursor to pressing work

Well, hey! That's quite the goal alingment! Day 3 Last night was one with little sleep, for pleasant reasons unspoken. Emmet promised for the DOMS to be gone by day 14, I must say I'm looking forward to that! Handstands: Yuri's wrist balance drill Archer chins: 5x3 <-- much better. Sticking with this for two more workouts Stretching and hanging: done and done Maintenance floor work: QDR, low bridge rotations, high bridge rotations, tuck planche

I must say, Denver sounds like an OK place to live "BBB: Bouldering, burgers and beer" makes for a great Saturday afternoon, haha! Whenever I want to cut down on beer, for money saving purposes, I just volunteer as the driver for whatever we're doing. I don't know how CO is, but in Norway, there's a zero tolerance for alcohol and driving, which fits me just perfectly! No need to use more than two words to explain myself: "I'm driving"

Followers! Awesome! Day 2 Handstands: working balance against the wall. Ended it with a really sweet 16s HS (kicked up without touching the wall) that felt straight. I'll film Thursday's session, and if I get a nice long straight hold, I'll alter the goal to get a consistent 10s straight HS FL: the usual, 4x16s adv. tuck Stretching: massive DOMS. Still, wasn't too bad to overcome, got elbow to toe on 2nd set. Surprisingly, it's slightly easier on the left leg than the right. Hanging: 4 min down, 3 to go (it's only 4pm here)

My avatar kind of gives it away, eh? Spider-man! The wit, the climbing, the fun and the fighting Another nice perk is all the free rice people keep giving me to be funny (Uncle Ben's). Free food really comes in handy on a student budget!

The pics are in my challenge now, link in signature Which program are you following? Single leg straight leg good mornings got to to where I am atm (3x10 with a 10s hold at the last rep of each set), and now I'm moving on to ballistic stretching (youtube link in first post of my challenge) Good luck on getting in to school! Where did you apply?

Day 1 Hanging: 3x30s one arm passive hang (each arm), 2x30 swinging front to back, 2x30 swinging side to side, 2x30 german hang, 2x30 two arm passive hang Handstand: 5x30s chest to wall Archer chin-ups (rings): 3x5 <-- This was too tough. Last few reps were ugly. Dialing it back a bit for Wednesday. Stretching: got same side elbow to toe! Expecting some nice DOMS <3 <3 Prehab: 3 sets of wrist prehab on my knees Here is a typical freestanding handstand for me: Not my longest hold, nor my shortest. The more I planche it, the longer I hold it. This is about average.

Awesome, looking forward to hearing about the workshops I'm going for the head to toe, we'll see how it goes, haha

Hi! I'm Kakomani, at 187cm and 75kg. I used to practice full contact karate from 2004-2011, and have been climbing and bouldering on and off ever since. As I'm developing and getting to know my body, I realize that I really just love movement in general! I still climb when friends invite me, it's just not a focus anymore. What else? Oh yeah, I use gymnastics rings for strength training. So this is technically not my first challenge - I started one back in early 2013, but forgot all about NF due to a family crisis. I've kept training though! My main quest is to keep becoming a better mover, as simple and complex as that! It is a lifelong quest, and hard to keep track of in the short term, but fuck it, that's what it is. Challenge goals! 1. Get straight leg head to toe - This is no trivial feat. I am now on day 2 of a brutal program of ballistic stretching to get it done. I will do this every day, allowing for 1 rest day per week. I don't know when the head to toe will happen, but I'm guessing near the end of the challenge. If it comes sooner, I'll keep to the protocol to see how much further I can go. If not, I'll keep working it after the challenge. Goal: consistency (6 days a week) Measurement: A = 36 days and got head to toe, B = 36 days, C = 30-35 days, anything less = fail Grading: Well, seeing as the first challenge gives 1 point per goal after the starting stats, if I don't fail, it goes to DEX 2. Get the scap and grip up and running again - I had tendinitis in my elbow, so I've slowly built up some pulling strength since October. Continuing that work, I am hanging every day for 7 minutes total, again allowing for 1 day off, not because of rest, but because life can get in the way sometimes. Also, I'm on a SSC with my front lever training, so that'll remain static at 4x16s adv tuck throughout the challenge. Goal: consistency (6 days a week) Measurement: A = 36-42 days, B = 30-35 days, anything less = fail Grading: if no fail, +1 CON 3. Open up my handstand - The only way I can hold a freestanding handstand for more than 5 seconds is if I planche it significantly, and then it's usually around 15 seconds. Working with my lovely wall, I'll get more time in the open shoulder handstand. Goal: 10s open shoulder HS. Measurement: A = 10+ s freestanding straight HS, B = 6-9 s freestanding straight HS, less = fail Grading: if no fail, +1 DEX Life goal: get into the groove of life I'm moving to a new city for uni, after having done a year of national service and then travelling for 6 months. Needless to say, It's been a while since normality! If I have a habit of doing the basic stuff, i.e. keeping a clean apartment and performing well, it'll be easier to do everything else as well. Goal: build the habit Measurement: A = clean kitchen, clean bathroom, tidy living room and good performance at all times, B = a few (1-5) hiccups in the previously mentioned points, C = several (6-10) breaches of habit, more = fail Grading: if no fail, +1 WIS Notice the lack of strength goals. This is because the first 2 weeks of uni will have a lot of socializing (drinking) which will probably slow down progress on that arena. Priorities, eh? Being realistic, I made this challenge about consistency and habits On Monday, I'll post a pic of the current state of things for goals 1 and 3, for later comparison. Did I forget something? Edit: I did indeed! Attributes and grades! Also added some info in the introduction. -Erik

Okay, so yesterday I went to the gym and talked with this guy who was doing crazy clean-and-presses and cleans. His final clean was the bar plus 80 kg, and he said it was a new personal record, 100 kg. After looking here and there on the internet, I've realized you're supposed to include the weight of the bar when listing lifts. This means that my deadlifts and squats are 20 kg heavier than I've been listing! Moment of joy Anyway, yesterday's lifts, including the bar: Pull-ups: 25 kg (3, 2, 2) Squats: 80 kg (3, 3, 3) Deadlifts: 102.5 kg (3, 3, 4) Dips: 25 kg (3, 2, 3)

Yes, it's much better now! One thing that annoys me is that I can't push myself to the max until the final set, because if I fail a rep, the bar is stuck at the bottom (there are some safety bars there, so it's not a safety issue), and I can't get it back up.