Search the Community

Summary for the quick reader: Likes: pull / push / bend Tools: body weight, parallettes, aerial silks, ball Epic quest: complete GMB Parallettes 2 (P2) Elbows and Ham because I will be focusing on P2 moves, which involve a lot of elbow humping bent arm work (elbow levers / spin / high frog / HS lowers), and a fair amount of hamstring extension (HS to L-sit). Brains because I'm planning some (light) study time. Then it occurred to me that a zombie theme might work out quite well. Goals Handstands! Handstands! Handstands! (1) Attend to my usual practice plan, I'm quite good at this, let's keep it that way P2 3x/week and HS 3x/week (deload: 5 mini workouts) Stretching (hips, back) – 2x/week Hanging raises – 6x/week Cirque Physio – 24 drills /week (deload: 12 drills /week) Legs (traditional leg stuff) – 4 drills /week Ball flex (ball held on a flexed foot work) – 4 drills /week Aerial (flow, skills, alignment, conditioning) – 3x/week (usually 1 big session + 2 light ones) Brainzzzzz! (2) Light study > practice Oracle Java certification tests. Those have some idiotic things that are not relevant to day to day programming but I found that practicing makes my code a little bit sharper and cleaner. And it's somewhat more useful brain-stimulation than Android Tomb Raider Relic Runs, right? Let's try at least 5 tests a week for now. That's a small load because I do them in batches of 10-20 questions at most. > re-read the GoF design patterns book. That is a bit too dry to read in a linear way, but I could go over a few patterns that I'm less familiar with / don't use so often. Like one per week. (3) Find your inner aerial zombie Work a bit more on that silks routine that I did some improv on the past month. So 1x/week: - work with zombie music (follow the music tempo not your own pedestrian rhythm) - add zombie movement quality to the skills/flow - publish here a video of a run-through every week, even if I think it looks idiotic / crap / boring, it doesn't matter. It's zombie in progress, it cannot be pretty anyway

Summary for the quick reader: Likes: pull / push / bend Tools: body weight, parallettes, aerial silks, ball Epic quest: complete GMB Parallettes 2 (P2) Somewhat low key challenge as life is crazy-busy these days BUT that's exactly when I should be careful about keeping up with practice and other sanity-related goals! I will move back to text-based reporting and use cowsay, a very old Linux command line utility (showing my age probably), to generate extremely fancy reports. Here is a preview: [mu@safran nf10]$ echo "Hello and welcome!" | cowsay -y ____________________ < Hello and welcome! > -------------------- \ ^__^ \ (..)\_______ (__)\ )\/\ ||----w | || || Yeah I know Just wait for it, it has many crazy ASCII options (not all SFW). GMB Parallettes 2 recap: Prep phase: 4 weeks + deload week /done Phase 1 cycle 1: 3 weeks + deload week /done Phase 1 cycle 2: 3 weeks + deload week /done Phase 1 cycle 3: 3 weeks + deload week /done Phase 2 cycle 1: 4 weeks + deload week / done Phase 2 cycle 2: 3 weeks + deload week /on-going Bah more than 6 months of P2 already! Crazy! The original programme is supposed to be 6 months... but I definitely need more time (how do people get the lever spin in 4 weeks??). Here is my full training log so far with ref videos for whoever is interested in GMB P2 / Parallettes progressions. This challenge will look like this: NF break week = Deload – lenient reporting / test week Week 1 + 2 + 3 = P2 Phase 2 Cycle 3 Week 4 = Deload Goals: (1) Epic quest: P2 & HS training P2 3x/week and make sure HS training is happening 3x/week (P2 workouts include some). OR deload week 5x/week (shorter and lower intensity, including HS and no evaluation/scoring) (2) Next is all my usual training stuff. Besides aerial and stretching, there is a list of drills that I need to include here and there in my workouts. The deload format also takes it down a notch in intensity (easier variation, fewer reps) Stretching (hips, back) – 2x/week Hanging raises – 6x/week Cirque Physio – 24 drills /week (deload: 12 drills /week) Legs (traditional leg stuff) – 4 drills /week Ball flex (ball held on a flexed foot work) – 4 drills /week Aerial (flow, skills, alignment, conditioning) – 3x/week (usually 1 big session + 2 light ones) I'm not going to report on those as extensively as I used to (with reps and all), it just needs to happen. I have been consistent enough so far. If I see some dwindling, I might revert to stricter reporting (Log.SEVERE). (3) Stop using a screen by 10PM. Coding / gaming / watching a movie / social media - all count. I'm allowed 1 joker per week. I will keep track of the good days and count overtime as penalty score. (4) Track my coffee consumption. Just track for now. NB1: My week starts on Saturday NB2: Monday is rest day (edit: except on deload weeks oddly enough maybe) Have a good challenge everyone!

Elementary as in, you know, fundamental stuff, but not exactly the effortless type. And with hopefully a more balanced programme as I want to keep up with the Mini's leg work! Summary for the quick reader: Likes: pull / push / bend Tools: body weight, parallettes, aerial silks, ball Epic quest: complete GMB Parallettes 2 (P2) GMB Parallettes 2 recap: Prep phase: 4 weeks + deload week /done Phase 1 cycle 1: 3 weeks + deload week /done Phase 1 cycle 2: 3 weeks + deload week /done Phase 1 cycle 3: 3 weeks + deload week /done Phase 2 cycle 1: 4 weeks + deload week /on-going This challenge will look like this: NF break week = P2 Phase 2 Cycle 1 [holiday] Week 1 = Deload [holiday] Week 2 + 3 + 4 = P2 Phase 2 Cycle 2 I'm currently on holiday, I'm not going to bother much with strict goals and evaluation. My only requirement is to complete my current P2 cycle. The MASTER PLAN will start again on Week 2 when we get back home. I will follow the same structure I have been using for months. I have been very consistent with it so far, so I thought I could be a bit more lenient about tracking everything here (unless things start going wrong for whatever reason). I will simplify the reporting and highlight items that I find a bit more challenging / I'd like to do. Parallettes - Earth GMB Parallettes 2 – 3x/week Ensure HS training is happening at least 3x/week (P2 has HS training but I will add some more). I will have 2 consistency training sessions and 1 endurance session with other drills (e.g. alignment, shapes, transitions etc). Epic quest - I will fully report on it! Pull & Silks - Wind Greasing the groove – hanging raises – 6x/week Aerial conditioning/alignment – 3x/week Aerial skills and flow – 2x/week Since I will be coming back from a big break without aerial training, I will first gradually get back to my usual load without too much hurt hopefully. Nothing more required. Stretch & Bend - Water Stretching – 2x/week Hall of shame entry if I don't stretch after a strength session Post-workout stretching - 3x/week include at least one bridge and straddle stretches. Cirque Physio & Legs - Fire Keeping the impulse started by the Assassin Summer Mini! At least 32 drills per week: > Roll a selection of drills from Cirque Physio programmes - at least 24 drills > Include traditional leg work - at least 4 drills (Cirque Physio will include some leg work already) > Include foot flex ball work – at least 4 drills I can spread those throughout the week during warm-up / cool down and the evening for soft tissue / nerve work. I want to keep it flexible. I have prepared a weekly progress card!

Summary for the quick reader: Likes: pull / push / bend Tools: body weight, parallettes, aerial silks, ball Epic quest: complete GMB Parallettes 2 (P2) Side quest: Nerdwarts Mini – Hufflepuff house GMB Parallettes 2 recap: Prep phase: 4 weeks + deload week /done Phase 1 cycle 1: 3 weeks + deload week /done Phase 1 cycle 2: 3 weeks + deload week /done Phase 1 cycle 3: /on-going This challenge will look like this: NF break week = P2 Phase 1 Cycle 3 Week 1 = Deload Week 2 + 3 + 4 = P2 Phase 2 Cycle 1 Total = 5 weeks I will be on holiday towards the end of the challenge. I should still be able to do parallettes but I might not be able to hang as much. I will do what I can and focus a bit more on stretching and physio instead. The structure is still BSG-inspired and pretty much the same (if it ain't broken, don't fix it ): ~ Toaster battles ~ Battlefield > GMB Parallettes 2 – 3x/week + lower intensity 5x/week on deload week Skirmish > add 1 or 2 extra parallettes HS practice every week to P2 as needed to ensure HS training is happening 3x/week ~ G-Force training ~ Reporting to the CAG > Aerial conditioning – 2x/week > Greasing the groove – bar leg raises and side butt inverts 6x/week Party on the deck > Aerial skills and flow – 2x/week Holiday alternative plan: rings/rope/pull-up bar work if possible alternative: extra study of the Sacred Scrolls (below) and/or extra parallettes practice (but light) ~ Study of the Sacred Scrolls ~ Alignment > Silks inverts drills – 3x/week | holiday: if possible > HS drills – 1x/week Stretching > Hips and shoulders stretching – 1x/week > Back bending session – 1x/week > Hall of shame entry if I don't stretch after a strength session Cirque Physio > 1x/week the evening before back-bending + leg drills 3x/week (Mini Chasing) ~ Hufflepuff homework ~ Log training time for Herbology, Flying and Astronomy classes (parallettes/silks/backbends). Chasing (leg work) basically 5-10mn every day or so. That's it! Have a good challenge everyone!