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Elbows & Ham, and a bit of Brainzzz


@mu

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Ooh, I do like that but agree about Exorcist vibes. Though, tbf, there are quick moving zombies in these modern horror films. :P

 

 

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23 hours ago, Mad Hatter said:

It really is. There are so many routines that are pure snooze fests. Especially on silks and lyra it feels like 80% of acts are just "look at me, look at me, I'm so pretty" routines.

Oh yes that's so true, especially in this Instagram era...

I mean showing off tricks probably qualifies as a human dimension to be fair :lol: but I see what you mean, some styles meaning to be sleek and pretty actually manage to make the whole thing look a tad bit boring, which is a bit sad.

 

14 hours ago, raptron said:

Ooh, I do like that but agree about Exorcist vibes. Though, tbf, there are quick moving zombies in these modern horror films. :P

 

Run zombie run! :P

 

Yesterday was REST, in zombie land, that means mostly finding and stitching back body parts that had gone MIA.

 

831c4b2376a8307b4e14b02c8cae76f3.jpg

 

 

 

And today HAMS, with some Cirque Physio prep and hanging raises.

A very crappy day seriously, P2 was depressing!

 

# HS (warm-up / untracked)

## Bent arm press progression

> Elevated headstand hip press from and back to straddle hold 2 2 1 bof, struggling

> Single knee float to 1-leg crow: extend and swap  => 1R1L no swap 1L1R 1 swap 1R1L swap => but knee position not strong enough to hold much again

> HS lower to bent arm stand (partials) 2/6 (+band) 3/6 (-band) 3/4 (+band) ~not very good overall / poor HS / very partial lowers and limited balance + HS to crow 2/6 (crap HS) 0/6 very little control, so disappointing

## HS to L-sit legs trying to straighten 2/3 (0) 2/3 (1 bent) 2/3 (2 sort of straight but mostly ugly)

# Bent arm plank push to straddle hold to crow 2 2 1 fails - feeling completely inept!

# Tuck to V to L-sit hold reps 3 3 3

 

And then I thought HS consistency was going to be hell, but it was the opposite, it looks like my body used P2 as HS warmup... <_< happy because it's a PB but feeling rather meh about today's P2, really it was not good.

# HS 5x5 consistency 5s+ = 18/25

Stretches including bridge + straddle stretches

 

I should have some silks later on as well.

 

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Heavy gravity day. They happen sometimes. :P 

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1) Sorry to hear about the rough workout, those are the pits.

2) Did you make your own parallettes? I'm looking at DIY-ing a set in the not too distant future, trying to figure out what glue, if any, I want to use for the PVC pipe.

3) My partner and I just started working on musicality in our ballroom dancing - I'm slowly coming around to appreciating it, because my natural tendency is to just be the most boring technician imaginable.

 Ballroom dancer, data nerd, calisthenics dabbler

 

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On 11/27/2018 at 6:51 PM, raptron said:

Heavy gravity day. They happen sometimes. :P 

 

That... and can someone explain to me why arms are SHORTER than legs again?

 

On 11/27/2018 at 9:22 PM, MikeW said:

1) Sorry to hear about the rough workout, those are the pits.

2) Did you make your own parallettes? I'm looking at DIY-ing a set in the not too distant future, trying to figure out what glue, if any, I want to use for the PVC pipe. 

3) My partner and I just started working on musicality in our ballroom dancing - I'm slowly coming around to appreciating it, because my natural tendency is to just be the most boring technician imaginable.

 

My father-in-law built them. He went to a shop for assembly, they have a heating machine to fuse parts together. @Norgaard could also give you tips because I think he used glue for his parallettes. And @Elastigirl also has XP on custom parallettes :)

 

Re-dancing, then I think in you're in a good place because imo it takes a lot of technical fluency to be able to whatever you want with a move/skill! I have a lot of ideas / things I want to do but actual implementation is usually a fail :lol:

 

Yesterday was silks alignment + conditioning (meathooks) + Cirque Physio soft tissue work. And today back-bends with more Cirque Physio and ball drills. I forgot to do hanging raises, I will do an extra set tomorrow.

 

Bending felt ok/good. I pushed in elbow stand and I felt my glutes really activating instead of the usual booty shake :lol: + lower back take-over. I hope it's a good sign.

 

I looked up my log and my camel has not really changed that much in a year... I'm just more comfortable in it.

Scorpion progress is a little bit more visible. I could not free-stand on my elbows a year ago to start with. There is that. I'm not sure I will ever be able to touch my head with my feet but let's see at least how far I can get.

Back drops felt good too. I could go back up without momentum. So I guess I should now work on not bending the knees so much, maybe. And/or do them for reps. I couldn't do those a year ago either.

 

Here is a little visual on all this:

Spoiler

Camel in December 2017

20171210-camel-01.png.9d034f5b279a6155707880c4b2734266.png

 

Camel today:

20181128-camel.jpg.9b110d9f614d3df5217899d192ce847d.jpg

(my knees are still fairly open, the angle does not show it - it looks tidier maybe but I got better at taking pics too :lol:)

 

Earliest scorpion pic:

20180411-scorpion.jpg.a7d665171a90a0b67bc9250e67857440.jpg

 

Today:

20181128-scorpion.jpg.11d5f40cc905f329d19fa5d466d4d628.jpg

 

First back drop + coming back up (August 2018)

 

Today

 

 

 

 

/* Challenge Log */

P2: 3/3 - 2/3
HS: 3/3 - 2/3

Stretching: 2/2 - 2/2
Hanging-raises: 6/6 - 3/6
Cirque-Physio: 24/24 - 20/24
Legs: 4/4 - 2/4
Ball-flex: 4/4 - 2/4
Aerial: 3/3 - 1/3

Java-tests: 5/5 - 1/5
Design-patterns: 1/1 - 0/1

Inner-aerial-zombie: 1/1 - 0/1

I need to catch up a bit with brainzzz and study a little over the week-end.

 

 

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Sliding into the thread like a 

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12 hours ago, @mu said:

That... and can someone explain to me why arms are SHORTER than legs again?

Because most people don't do crazy BW skills. :D 

 

12 hours ago, @mu said:

Re-dancing, then I think in you're in a good place because imo it takes a lot of technical fluency to be able to whatever you want with a move/skill!

Very true, I always feel so limited in freestyles because I can't do many skills or I can't do them well enough technically.

 

Hey don't sell your backbend progress short! That's excellent progress! In your camel your hip extension is way better and your hands are much closer to your feet. And your scorpion has made huge improvement, both form and depth. And as you said you've learnt to do backdrops! Additionally to straight legs or reps you can also try doing them with a yoga block between your hands. It adds a little weight and also forces you to keep your shoulders in a good position. Flexy progress takes tiiiiime and what you've accomplished in the past year is great.

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19 hours ago, RogueLibrarian said:

Sliding into the thread like a 

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:D Welcooome

 

7 hours ago, Mad Hatter said:

And your scorpion has made huge improvement, both form and depth

 

Ahahaa, do you remember? you helped fix those shoulders!

 

~~

Yo, exactly 1 year ago, I joined NF and got on with my first challenge. I don't think this year would have been the same without you guys :D What a great community, may it live long & prosper! :redface:

 

I don't have any particular plan for the coming year, apart from keeping up with my current practice and completing P2. I'm not even sure sure I will be able to make P2's flow because I still don't have a proper bent arm press... but I will do what I can. It's a neat little programme, accessible enough to make progress, and hard enough to keep running for it :D

~~

 

So today was another P2 ELBOW workout with a double set of hanging raises + ball drills. And at the end of it, I did legzzz and silks alignment + conditioning. And stretches.

 

P2 details

# Low frog hold 8s x3

# Slow push-ups 10x2

## High frog to double arm lever => to first lever spin transition x8

## Lever spin x6 full attempts + 2x lever switches in single bar => very hard on the wrists and forearms, the full attempts reps totally killed me for the session, I might do 4 partials, 4 full next time

# Inside knee support tuck planche x2 3s 5-6s => nothing left in the tank

# High frog hold + extending one leg LR – still the same: could only shift my weight or bail

# Single arm lever, two-hands hold, moving non-supporting hand up LR x3 => same painful as usual, I haven't found the right elbow placement yet

# Floor pike PU 5x2 + last rep 10s bottom hold x1 +band => died again on 2nd set (zombie life)

# Single bar push-ups with under-grip 5x2 => did an easier variation to make it through

 

Fortunately silks was mostly alignments and stretches like German hangs, nothing too heavy. And I did legzzz like a robot.

 

This morning (it's week-end here), I also used my brain a wee bit. And now we are off to a friend's.

 

/* Challenge Log */

P2: 3/3 - 3/3
HS: 3/3 - 2/3

Stretching: 2/2 - 2/2
Hanging-raises: 6/6 - 5/6
Cirque-Physio: 24/24 - 20/24
Legs: 4/4 - 4/4
Ball-flex: 4/4 - 3/4
Aerial: 3/3 - 2/3

Java-tests: 5/5 - 3/5
Design-patterns: 1/1 - 1/1

Inner-aerial-zombie: 1/1 - 0/1

 

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Happy NFaversary!!! :D:D:D

 

I love those comparisons. You are a back drop champ now, jeez! I do think your camel's shoulders and hips look a lot more open and comfortable than they do in the original, but it could be a trick of your camera angle, if you want to insist they're the same. ;) 

 

Go, go, robot legs.

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23 hours ago, @mu said:

My father-in-law built them. He went to a shop for assembly, they have a heating machine to fuse parts together. @Norgaard could also give you tips because I think he used glue for his parallettes. And @Elastigirl also has XP on custom parallettes :)

Oh dang, you went all-out with the assembly!

 

23 hours ago, @mu said:

Re-dancing, then I think in you're in a good place because imo it takes a lot of technical fluency to be able to whatever you want with a move/skill! I have a lot of ideas / things I want to do but actual implementation is usually a fail :lol:

Ooh ya, this is something my coach brings up all the time - if I try to be musical in a certain way and can't pull it off how you want, I know I need to beat myself up over it more info from a lesson. 

 

Also, happy nerdaversary!!

 

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 Ballroom dancer, data nerd, calisthenics dabbler

 

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Hooray nerdaversary! I'm glad you're here with us in the coolest guild, friend.

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"We can be heroes"

 

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Happy Nerdaversary!

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16 hours ago, raptron said:

I do think your camel's shoulders and hips look a lot more open and comfortable than they do in the original, but it could be a trick of your camera angle, if you want to insist they're the same. ;) 

No no camel does feel more comfortable, the visual difference is just not very striking imo. But yep it used to be quite a stretch and now I feel more comfortable in it / can hold somewhat longer.

 

14 hours ago, MikeW said:

I know I need to beat myself up over it more info from a lesson

 

:lol: sounds very familiar :P

 

17 hours ago, Mad Hatter said:

Happy nerdaversary!

 

16 hours ago, raptron said:

Happy NFaversary!!! :D:D:D

 

14 hours ago, MikeW said:

Also, happy nerdaversary!!

 

3 hours ago, WhiteGhost said:

Happy Nerdaversary!

 

14 hours ago, RogueLibrarian said:

Hooray nerdaversary! I'm glad you're here with us in the coolest guild, friend.

 

Thanks! Yep I went straight for the Assassins, there was not doubt in my mind :D Not that the other guilds lack attractiveness, but...

 

This morning was hanging raises + Cirque Physio + ball drills + HS endurance practice.

Which started with a mix of fails-10s-25s-fails again and then I hit 40+s!! Despite a lot of shakes. The last 10-15s were a pretty big battle, I felt my eyes popping out slightly, from the pressure, and I started seeing butterflies and little baby elephants while counting "banana 30 - banana 31 - banana 32... " and gulping chunks of air every so often.

A pretty psychedelic experience I tell you.

149130-1.jpg

 

I'm ok inverting  for a fairly long time (against a wall or from silks), so I think it's just the level of tension + erratic breathing that need work. After that I tried to work on leg shapes but I couldn't manage at all. Too much blood to my head!

 

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Ahhhh, amazing!

 

It also only just occurred to me now that "Mississippi" wouldn't be a universal counting word. :D

 

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Zombie's back from the underworlds! I got crushed by I don't what, some sort of cold. Friday afternoon I started being really out of it and I was completely done for the whole of yesterday. Feeling better now but still a bit achy.

So I missed a lot of stuff, in particular getting in touch with my inner zombie (mhm did get there somewhat but it was not aerial zombie at all). I might be able to catch up with some but probably not all of it.

Today I managed hanging raises, Cirque Physio + ball drills and my HAM P2 session. Which was a bit better than the last one.

 

HS (warm-up / untracked)

## Bent arm press progression

> Elevated headstand hip press from and back to frog/straddle hold 2 2 1

> Single knee float to 1-leg crow swaps LtoR ok RtoL hard

> HS lower to bent arm stand (partials) 3/5 + 4/5 HS to crow 3/5

## HS to L-sit legs trying to straighten 3/5 (2) 3/5 (1) 3/5 (1)

# Bent arm plank push to straddle hold to crow (fail) → to plank 2 2 1

# Tuck to V to L-sit hold reps 3 3 3 going for continuous going up in tuck and down in L

# HS 5x5 consistency 5s+ 3/5 1/5 2/5 4/5 3/5 = 13/25 a bit on the low side

Stretches including bridge + straddle stretches

 

Now I've got to go back to work :abnormal:

 

/* Challenge Log */

P2: 3/3 - 3/3 - 1/3
HS: 3/3 - 3/3 - 1/3

Stretching: 2/2 - 2/2 - 0/2
Hanging-raises: 6/6 - 6/6 - 1/6
Cirque-Physio: 24/24 - 24/24 - 2/24
Legs: 4/4 - 4/4 - 0/4
Ball-flex: 4/4 - 4/4 - 1/4
Aerial: 3/3 - 2/3 - 0/3

Java-tests: 5/5 - 3/5 - 0/5
Design-patterns: 1/1 - 1/1 - 0/1

Inner-aerial-zombie: 1/1 - 0/1 - 0/1

 

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Aw, sorry you were feeling so sick! Glad you're back in action, though. 

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On 12/2/2018 at 3:44 PM, Mad Hatter said:

Glad you’re back from/to the zombie world so quickly. :) 

 

23 hours ago, raptron said:

Aw, sorry you were feeling so sick! Glad you're back in action, though. 

 

Cheers, yep touching wood. I'm still a bit tired and meh, but hey... that might also just be a winter thing and the temptation of hibernation. And pre-holiday workload. Not that I have holidays for Christmas/New Year (we do for the Persian New Year), but many of the people I work with do, so here we go.

 

Yesterday was rest training-wise and I did not attempt to catch up with training that I had missed. I did however do some brainzzz stuff.

Today was Cirque Physio and hanging raises (1 extra set to catch up) + P2 elbows. It took me ages to complete because I needed more rest than usual.

 

# Low frog hold 8s x3

# Slow push-ups 10x2

## High frog to double arm lever => to first lever spin transition x8 => set 3 failed

## Lever spin x8 –

> 2 on first transition to single bar lever RL

> 2 on last transition from single bar lever RL

> 4 full attempts => RLRL foot support

# Inside knee support tuck planche x2 8s 6s

# High frog hold + extending one leg LR – weight shift only and bailing in less than a sec

# Single arm lever, two-hands hold, moving non-supporting hand up LR x3 – still painful, better on the left

# Floor pike PU 5x2 + last rep 10s bottom hold x1 => back collapsing

# Single bar push-ups with under-grip 5x2

 

Not much to report really. Neither very good nor really bad. I was due for a ref video, I'll update here a bit later. 

 

After that I did silks alignment and conditioning (meathooks) + stretches.

Tonight I will do Cirque Physio soft tissue prep.

 

/* Challenge Log */

P2: 3/3 - 3/3 - 2/3
HS: 3/3 - 3/3 - 1/3

Stretching: 2/2 - 2/2 - 0/2
Hanging-raises: 6/6 - 6/6 - 3/6
Cirque-Physio: 24/24 - 24/24 - 3/24
Legs: 4/4 - 4/4 - 0/4
Ball-flex: 4/4 - 4/4 - 1/4
Aerial: 3/3 - 2/3 - 1/3

Java-tests: 5/5 - 3/5 - 4/5
Design-patterns: 1/1 - 1/1 - 1/1

Inner-aerial-zombie: 1/1 - 0/1 - 0/1

 

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 The ref vid, the grind...maybe one entertaining little fail in the middle :P Playing cat & mouse with my elbows on the full lever spin attempts, haa. It's hard.

 

Spoiler

 

 

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:lol: A bit of both, possibly more coordination/technique/skill on that one. There is a strength element to it, but I'd say arm holding is not the most tiring. These days I feel it a lot in my core/back/glutes. As soon as I get tired there, I lose the shape and that makes it much more difficult to move about / switch elbows. I'd say there is a bit of strength endurance going on as well, a spin takes about 20-30s and it's pretty loaded. It's a marathon compared to, say, HS to L-sit.

 

The hardest bit is when I reached the single bar for the elbow switch. I need to keep everything up (chest / legs) while moving my hand and I need to place that hand in the right place. But even then, I still can't quite “hump” that elbow properly. Sometimes it's too far away, sometimes I can't hold myself high enough to get over it, and if I still manage it, balancing to initiate the last transition is pretty hard.

In phase 3 there is a lever switch conditioning exercise that should help. It's very hard on a single bar, the hand position is different, I feel it a lot more in my butt.

 

In the single elbow lever practice itself, I still have a lot of balance issues as well and it's very painful at times (mostly in the obliques / hip bone, and sometimes my wrist gets twisted too). So I think there is a bit of technique / skill that I'm haven't quite figured out yet.

GMB says it's not required to have a single arm lever for the spin, but I think some of the balancing skill is needed and I still struggle with keeping my chest and legs up while moving about.

 

~~

 

Yesterday was hanging raises, Cirque Physio and back-bends. A bit of a so so day. I didn't try new things with back drops because I could barely get back up. Bah! I did do a lot of brainzzz though, I'm done for the week and I even caught up with last week's misses. Yo!

 

Today was P2 HAMS, and some hanging raises and Cirque Physio, followed by legzz. Again not a great day but not a catastrophe either.

 

# HS (warm-up / untracked)

## Bent arm press progression

> Elevated headstand hip press from and back to straddle hold 2 2 1

> Single knee float to 1-leg crow for swaps LR-swap => RL fail LR okaiyish but not holding

> HS lower to bent arm stand (partials) 2/7 2/6 (using band, HS not sticking)

+ HS to crow ~1/5 (too much speed) ~3/4 not holding on the knees

## HS to L-sit legs trying to straighten 3/6 (2) 3/6 (1) 1/3 (0)

# Bent arm plank push to straddle hold to plank (backed down since I fail to crow) 2 2 2

# Tuck to V to L-sit hold reps 3 3 3

# HS 5x5 consistency 5s+ 15/25 not my best but not bad either!

My 5s+ HS consistency stats for this cycle: 90/150 exactly 60% ! I'm in a low wave in P2 generally speaking but HS seems to be going up still (good for morale).

 

Here is the ref video for that workout. I have already logged HS consistency last week.

Spoiler

 

 

I need to catch up with everybody's threads! Time slowing spell anyone?

 

/* Challenge Log */

P2: 3/3 - 3/3 - 3/3
HS: 3/3 - 3/3 - 2/3

Stretching: 2/2 - 2/2 - 1/2
Hanging-raises: 6/6 - 6/6 - 5/6
Cirque-Physio: 24/24 - 24/24 - 14/24
Legs: 4/4 - 4/4 - 2/4
Ball-flex: 4/4 - 4/4 - 2/4
Aerial: 3/3 - 2/3 - 1/3

Java-tests: 5/5 - 3/5 - 7/5
Design-patterns: 1/1 - 1/1 - 1/1

Inner-aerial-zombie: 1/1 - 0/1 - 0/1

 

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Whweeeeewe. Still super love the hs to l-sits. That... 3rd one? I think? Was really good! 

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Raptron, alot assassin

6564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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