Nanako hits the playground a lot

[nanako]

Hi assassins,

 

I did my first half challenge with the scouts, but I find I have to get leaner and healthier first before I can get back running … My joints and my immune system haven’t been the best lately, and I have a dodgy knee that needs sorting out, so it’s time for me to change the focus a bit. By the way I just love gymnastics and acrobatics, so why not build strength like this instead of going to the gym.

 

1) Exercise for 20 mins every weekday (+3 STR, +1STA, +1DEX)

 

I have found that if I delay my workouts, I tend to not do them. So morning exercise it is for the next 6 weeks. I’ll reschedule my day to make lunchboxes, coffee, and porridge from 6.15-6.45, and then do a basic BW work out for 20 minutes.

This is actually fairly easy because I wake up everyday at 6.15 and, half an hour later, my son gets up and badgers me about wanting to exercise.

 

Grading: A for 5 days a week, B for 4, C for 3, D for anything less  

 

2) Do the mu - part one (+2 STR, +1STA, +2 DEX)

 

My new  focus over the next half year will be bodyweight - bar calisthenics, to be precise.

I aim to hit the playground at least twice a week - probably Wednesdays and Sundays - and do my little routine. The epic goal I’m working up to is a muscle-up and I know this is going to take A LOT of practice … definitely more than two, three, four challenges on this one - with the non-level of upper body strength I have now --  but hey, who’s counting ?

So it’s going to be dip progressions and pull-up progressions for me this summer !

 

Again, I’m making it easy for myself because I already am hitting the playground around 2-3x/week with my kids, so all I have to do is get going instead of just standing there.

 

Tuesday night is my running club night. Saturdays, I’m doing a 2 miles at 9.30min/mile with a 120m hill sprint, working up to a 3 mile at 9.0 min/mile  3 mile ‘fast’ run to build up speed (starting from 9.0 mins/mile). slight goal adjustment before start of challenge

 

Grading: A for running club, 2 playground workouts, and Saturday fast run; B for 2 playground workouts and one run; C for 2 playground workouts with no running, D for anything less.

 

3) Keep eating clean (+3 CON)

 

I did ok on my last challenge with reduced carb paleo and I figured out that staying  < 60g/day is a good threshold for me. Aim for 1600kcals/day max. That should put me into something like a 400kcal/day deficit. No alcohol during the week (Mon-Thu) will help me in this.

 

Grading: A for sub 1650kcal/sub60g average, B for sub 1750, sub70g, C for sub 1850, sub 80g average, and D for anything over.

 

4) Play the piano (+1 WI, +1CHA)

Practice for just 5 minutes every Monday, Wednesday, Friday.

 

Grading: A for 3 days, B for 2, C for 1, and D for none.

 

*) Fun challenge: Do the Valdez progressions

I love that move - especially the one-handed one ! Another epic goal, but I think this one is achieveable over the summer. Maybe not this challenge, but next. I can do a full bridge, so next in line I’ll be working on the backbend, recovery, upward facing bow pose, then bridge kickovers, and this is probably as far as I’ll get this challenge, if at all.

Practice at the end of every upper body day workout. Makes a good back stretch too. No points for this one, just fun !

 

Grading: A for bridge kickover, B for upward facing bow pose, C for backbend and/or recovery, and D for anything less

 

**) Caveat: Stay healthy

I have had problems with overtraining and stress due to running - at ridiculous levels -- sometimes, two one-hour workouts a week would be enough to give me a ten day chest infection. I haven’t had that problem with BW yet, on the contrary, I was almost always able to do at least a little bit even when ill. I secretly hope that BW can actually help me stay healthy while I’m trying to get stronger and lose weight.

Be mindful about this and steer clear of injuries and illness.

 

Looking forward to doing this with you !  

 

 

Ooops one more thing !

I'm going camping next weekend and am going to relax my nutrition goals for those two and a half days. And I won't track these days. Hehe.

[KB Girl]

You going to the post videos of some of that bridge work? Would like to see!

Also want to see how this morning thing goes for you, it's an idea I've toyed with for a while, but I don't have a regular schedule at all like you seem to. Anyway, good luck and have fun!

[nanako]

You going to the post videos of some of that bridge work? Would like to see!

Also want to see how this morning thing goes for you, it's an idea I've toyed with for a while, but I don't have a regular schedule at all like you seem to. Anyway, good luck and have fun!

 

Thanks, and yes, as soon as it gets interesting I'll post something !

Right know it's just me in a full bridge rocking awkwardly back and forth, trying to get a foot off the ground. 

 

I'm actually a morning person ... so far it's going great and I'm congratulating myself a lot on being so clever to actually take that into account for once.

[thatgirljj]

I love your challenge goals.  Be prepared though for some funny looks from a few of the other moms at the playground!  I do playground workouts sometimes too and they're a lot of fun, but for some reason when you're there with your kids some moms expect you to sit around on your booty and stay off the equipment.     They never say anything to me, but I get that judgey side eye from some of them. Can you do a pull-up yet?

 

-jj

[Rooks]

Subbed.  Love the goals.  Tracking down the elusive muscle-up.   

[nanako]

I love your challenge goals.  Be prepared though for some funny looks from a few of the other moms at the playground!  I do playground workouts sometimes too and they're a lot of fun, but for some reason when you're there with your kids some moms expect you to sit around on your booty and stay off the equipment.     They never say anything to me, but I get that judgey side eye from some of them. Can you do a pull-up yet?

 

-jj

 

 

Hehe, I know ... same here. Those middle class moms, bless 'em.

Plus, there's a gang of 'bar brothers' here at the park who train there regularly ...

I just ignore the stares from either side.  

 

Until last week, I could only do one half pull-up - or half a negative. Not much but then again, a couple of months ago I couldn't do a single proper push-up ...

I'm doing a lot of Australian pull-ups (inverted rows) on the low bars, these seem to work well. Two weeks of Australians and last Sunday, I could do my one half pull-up.

 

 

Subbed.  Love the goals.  Tracking down the elusive muscle-up.  

 

Yeah, thanks ! Let's see how that goes ! I guess it'll be a year ... or something ...  

[nanako]

*groans*

 

Man, I need to increase my spine flexibility ... it's a nightmare ! Never knew I was in such a bad state.

Will try and throw in some yoga back bends ... and some twists. 

 

And my upper 'body strength' is abysmal ... bridge works fine but I can't seem to shift my weight onto the hands ...

 

This is going to be A LOT of work and it's only the fun part ...    

[fizzyorange]

Really loving your goals, especially the playground work! I generally chicken out and won't do any of my work outs in a playground, even though I'm not much bigger than any of the kids.

Good luck with your training!

[lyranedara]

I'll be doing some playground exploration with my kids as well. Good luck with your goals!

[Nymeria]

I did playground workouts with the kids last challenge, and it was a blast! The funny looks from the other moms don't really go away, but after awhile, you just stop caring or noticing. Working out at the playground became a habit for me halfway through the last challenge, and I'll be continuing with it. Have fun!

[nanako]

Really loving your goals, especially the playground work! I generally chicken out and won't do any of my work outs in a playground, even though I'm not much bigger than any of the kids.

Good luck with your training!

 

 

I did playground workouts with the kids last challenge, and it was a blast! The funny looks from the other moms don't really go away, but after awhile, you just stop caring or noticing. Working out at the playground became a habit for me halfway through the last challenge, and I'll be continuing with it. Have fun!

 

 

Thanks guys ! Playground for the win !  :-)

[nanako]

Erm, just a tiny little bit of goal-adjusting before the challenge starts ... 

 

Maybe it was just my asthma, but turns out three miles at 9mins is definitely out of my reach as of yet. Today I managed 1 mile at 9, a 2 minute rest, and another half mile at 8.13. Then two more minutes of rest, and a 120m hill sprint. 

 

I think I'll try and build up to something like 2miles at 9.30 with a 120m hill sprint after for my Saturday runs. 1.7 miles, the hill sprint, and then a gentle .2mile jog home, to be precise.

 

I didn't use my inhaler today - probably should have - but I was doing fine without while I was eating full paleo. Seems like this one week off between challenges is taking its toll after all. Maybe it (the cause of the asthma) is gluten intolerance after all ... but I'm still in denial.

 

My 6K hills are on Monday, so I better finish that fresh sourdough loaf in the kitchen today ...

[SeeingRed]

I can't wait to here how you do an your muscle-ups cause i am working towards those too. I do playground workouts do but I go at 6 in the morning due to my work schedule and I am the only one there so it is kind of nice.

[nanako]

I can't wait to here how you do an your muscle-ups cause i am working towards those too. I do playground workouts do but I go at 6 in the morning due to my work schedule and I am the only one there so it is kind of nice.

 

I'm afraid you'll do so much better than me ... seeing that you're male, and about half my age !  

However, I'll try anyway - however long it takes.

[nanako]

Major win at the playground today !

 

I'd started from 0.5 chin up and 0.5 negative chin up last Sunday.

 

Today, I managed 6 "sets" of this: 

 

jump up, pull yourself up, lower yourself down to 90 degree elbows, then pull yourself up again (with kipping), then fall down panting. 

 

Later on, I managed 6 full slow negatives - jump up, lower ys all the way, fall down.

 

I'm so chuffed ! 

That's a major improvement from last week. Yay ! 

 

Then I went on to do 

• 2 sets of 6 push ups (elbows wide)
• 6 sets of 12 'triceps' push ups (elbows tucked) incline on a bench 
• 5 sets of 8 straight legged bench dips
• 3 sets of 8 Australian pull ups
• 2 sets of 12 pb leg tucks (that's L-sit progressions level 0)

and I'm quite pleased with myself. My kids met a friend from school and played for 1.5 (!) hours straight, without fighting, or hurting themselves, or requiring any attention, bless 'em. So I had enough time to do my workout, read my book, do a little set again, read another chapter ... most relaxing day I've had in weeks, I must say ! And glorious summer. Maybe the UK isn't that bad a place to live after all.

[Everstorm]

Hi Nanako!  We're going to miss you on the Scout boards, so I snuck (sneaked? spellcheck is disliking snuck) over here to follow your Assassins post.  Great goals and good luck!

[nanako]

Hi Nanako!  We're going to miss you on the Scout boards, so I snuck (sneaked? spellcheck is disliking snuck) over here to follow your Assassins post.  Great goals and good luck!

 

PB that's so nice of you ! I'm missing you guys too !  Will definitely stay in touch, scouts' board is just around the corner really innit ?

[KB Girl]

That's great progress! I'm curious how slow your negatives are at the moment, you wanna do a count for me next time? It'll be fun to see those seconds go up. 

[nanako]

KBgirl, don't think it was more than 5 secs at this point ...

 

I found it awfully hard to a stretch the time evenly over the whole of the movement, but I understand that's kind of the point, right ? No point in holding the chin up for as long as you can and then tumble down, right ?

[nanako]

Morning workout - leg day - sets 1,2

• deep bw squats - 38, 40
• plank changeovers 20-20-20 secs, 20-20-20 secs
• bw lunges 10,10 
• side plank 20,20
• turkish get ups 4r, 2l, 3r, 1l

[Nuala]

Hey Nanako! I see you have a calorie count goal, have you seen that VengefulPear started a calorie counting PVP?

http://nerdfitnessrebellion.com/index.php?/topic/29596-june-3-july-14-carving-abs-of-marble-and-buns-of-steel/

 

If you feel competitive, make sure you give it a check, if not, feel free to give your support or calorie counting tips to Vengefulpear

http://nerdfitnessrebellion.com/index.php?/topic/30196-vengefulpear-joins-the-assassin-academy/

[nanako]

Nuala, thanks for reminding me, I was already in denial on the first day of the challenge had almost forgot I'd put down number this time. Yeah, why not ? I'm tracking it all anyway, so it's just another spreadsheet, right ?

 

My killer advantage this time is that I am exchanging my breakfast latte for an espresso - saving me kazillions of calories and about 15gs of carbs (my paleo is still not 100% dairy free but hey). See how that goes. 

 

Morning workout went well but I feel a bit rubbish today - it started yesterday already. A slight cold, I presume. 

Did I say my immune system was useless ? I was doing fine over the last 4 weeks of last challenge when I was taking my daily doses of zinc supplements, and eating leafy greens every given day. One week off, I'm back where I started.

So no Blaise Blazer for me today, bummer.

 

Will be experimenting with IF a bit just for the fun of it. It feels a bit unusual eating after my workout (at 8 !!) but I managed. Not my biggest meal mind you, I'd die if I had to eat 700 cals for breakfast. Anyway, I'm just playing around. Will start my eating window at 8 every day and stop eating stuff after 6pm-ish (which is a good plan because I tend to eat carbs after that anyway. 

[Sifter]

Challenge goals look great friend!  I'll be creeping your thread from time to time to make sure our little scout is doing well with the assassins!  Enjoy your playground workouts.  Looking forward to seeing your progress and reading your witty write-ups

[nanako]

Thanks friend ! I miss you guys already ! 

[nanako]

Oooh this is going to be a tough challenge !   So many areas ! 

 

Only just managed my 5 minutes of piano practice ... feel like I could fall asleep any second.

 

Maybe it's that cold ...  and I have a stressful week at work coming on (last one was very stressful too !).

 

Must ask people about this eat-after-workout thing in IF. I don't think it works for me really ... check on the experts to see how important that is. 

Maybe I can get away with not eating until 11. That's what feels best for me ...