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Avalonna gets supple, strong, serene, & sweet-free (sort of)


Avalonna

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Background: 

 

I started barbell lifting right before the last challenge began, and launched into my lifting challenge with gusto. I LOVED going to the gym, feeling badass, racking up new PRs every time - I even enjoyed the DOMS. But after three or four weeks of lifting, my body started complaining. My left shoulder (trapezius) sort of seized up, my back got super stiff and tight, and my right hamstring and glute got all knotty. My body felt so bad and out of sorts that I made myself slow down on the lifting. Thus my new challenge:

 

Goal the First: Get Supple

 

I got Kelly Starrett's new book, Becoming a Supple Leopard, and have been doing a MobilityWOD faithfully every day. My goal is to improve my shoulder mobility (which has ALWAYS sucked) and get rid of all this annoying new tightness. I've been working with my Pilates teacher to improve my posture, and just today saw an awesome bodyworker who gave me a new perspective and new things to work on.

 

Plan: do a MobilityWOD for at least 15 minutes every day. Kstar pretty much insists on this as a minimum commitment.

 

Goal the Second: Get Strong

 

I'm going to continue barbell lifting. Unfortunately the gym I go to is closed on Sundays for the whole summer, which was my favorite day to go! Boo! 

 

Plan: strength training twice a week, tracked on Fitocracy. If I can't get to the gym, I will substitute bodyweight/dumbbell/kettlebell stuff at home.

 

Goal the Third: Get Serene

 

Continue with the meditation, but bump it up to 45 minutes a week. 

 

Goal the Fourth: Get Sweet-Free (sort of)

 

I did very well limiting sugar during my last challenge, except for the giant loophole of unlimited ice cream. In fact, I ate a shit-ton of ice cream. Can you say cop-out?  No more. 

 

Plan: I can have something sweet twice a week - this includes sugar as well as any other added sweetener.

 

I will keep track of everything on a spreadsheet. I find this very helpful!

 

  • Like 1

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Goal the First: Get Supple

I got Kelly Starrett's new book, Becoming a Supple Leopard, and have been doing a MobilityWOD faithfully every day. My goal is to improve my shoulder mobility (which has ALWAYS sucked) and get rid of all this annoying new tightness. I've been working with my Pilates teacher to improve my posture, and just today saw an awesome bodyworker who gave me a new perspective and new things to work on.

Plan:
do a MobilityWOD for at least 15 minutes
every day
. Kstar pretty much insists on this as a minimum commitment.!

Good luck! I'm considering something along these lines for the next six week challenge, depending on how this first one goes. Can't wait to see your progress!
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Sweet Pea

Level 4 Divergent

"ONE CHOICE CAN TRANSFORM YOU"

My Epic Quest: http://www.nerdfitness.com/character/25378

 

 
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Thanks, Sweet Pea!

Oops - I forgot to mention one very important thing: I'll be away on vacation June 4th through June 11th, and let's be realistic: sticking to most of this challenge while on vacation just ain't gonna happen. So I really won't be starting until June 12th. Sorry, gang!

  • Like 1

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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I've been thinking about getting that book myself. I really enjoyed his article about squats on Mark's Daily Apple. I have serious issues with my back and it would probably help.

 

Have fun on vacation! Looking forward to your challenge when you get back!

Level 11 Unicorn Ranger

Current Challenge

Previous Challenges 1 2 3 4 5 6 7 8 9 10 11

“Decorum is highly overrated and probably causes cancer.”  ~ Jenny Lawson

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Plan: strength training twice a week, tracked on Fitocracy. If I can't get to the gym, I will substitute bodyweight/dumbbell/kettlebell stuff at home.

 

Best of luck with your new challenge, folloed you on Fitocracy (DanFancier).

Ras'taban

Level 3 Half-Orc Ranger

STR 9 | DEX 2 | STA 5 | CON 4 | WIS 7 | CHA 2

 

All that is gold does not glitter,

Not all those who wander are lost;

The old that is strong does not wither,

Deep roots are not reached by the frost.

j.r.r. tolkien

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I have my spreadsheet I use too.  it makes for easier tracking, I find.  all the numbers in one location.

just another cracked southern belle,

and a specialist in self-kintsukuroi.

Current Challenge Accountability:  Health & Happiness Are Hard: Wherein the Cracked_Belle Un-Dies

Epic Quest:  Adventures in Badassery  [under construction]

Spoiler

There is never a sudden revelation, a complete and tidy explanation for why it happened, or why it ends, or why or who you are. You want one and I want one, but there isn't one. It comes in bits and pieces, and you stitch them together wherever they fit, and when you are done you hold yourself up, and still there are holes and you are a rag doll, invented, imperfect. And yet you are all that you have, so you must be enough. There is no other way.
― Marya Hornbacher, Wasted: A Memoir of Anorexia and Bulimia

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Just getting around to subbing as you leave for vacation--have a great time! Plenty of time to kick this challenge's ass when you get back to the gym.

Level 7 Ranger, Perpetual Newbie

 

Tell me, what is it you plan to do

with your one wild and precious life?

                                                         Mary Oliver

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Hello, fellow Rebels! Long time no see! On my travels this week, I have thoroughly neglected every aspect of my challenge. No meditation, no mobility work, no working out at all, and I've been eating like a lumberjack. Vacation indeed!

The only plus is that I've been getting in a ton of city walking, earning my first-ever 20,000 steps Fitbit badge. In fact, I exceeded 20,000 steps (which equals 10 miles) two days in a row!

We fly home tomorrow, and the next day my challenge begins. I'm looking forward to a less decadent lifestyle. Eating off-plan certainly doesn't make me feel very good.

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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good that you're not giving up totally on the Challenge.  :)  look forward to watching you kick ass.

just another cracked southern belle,

and a specialist in self-kintsukuroi.

Current Challenge Accountability:  Health & Happiness Are Hard: Wherein the Cracked_Belle Un-Dies

Epic Quest:  Adventures in Badassery  [under construction]

Spoiler

There is never a sudden revelation, a complete and tidy explanation for why it happened, or why it ends, or why or who you are. You want one and I want one, but there isn't one. It comes in bits and pieces, and you stitch them together wherever they fit, and when you are done you hold yourself up, and still there are holes and you are a rag doll, invented, imperfect. And yet you are all that you have, so you must be enough. There is no other way.
― Marya Hornbacher, Wasted: A Memoir of Anorexia and Bulimia

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Glad for my week of debauchery to be over. It was very fun, but less than healthy. Maybe someday I will learn to eat mostly-healthy while on vacation.

 

We ended up getting home from the airport at 3:30 AM yesterday, so the day was pretty shot - no gym. But I hit everything else in my challenge: no sweets, plus I mobilityWOD-ed and meditated. 

 

I'm using a free app called Lift to keep track of habits I'm trying to do regularly, ideally every day. They are: meditate, pushups, mobilityWOD, no sugar, no wheat, 10K steps, and eat like a KlingonI find Lift very motivating - I want to do things so I get to check them off my list.

Yesterday I managed to check off everything except eat like a Klingon.  All in all, a decent first day of the challenge!

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Props for jumping straight into the challenge! I have been using the Lift app for about 6 months now, and it's become especially useful for keeping track of my challenge progress. I use the Notes portion to keep track of daily percentages and whatnot, so when I look back at the week's progress I can easily see how I did. I love it!

Sweet Pea

Level 4 Divergent

"ONE CHOICE CAN TRANSFORM YOU"

My Epic Quest: http://www.nerdfitness.com/character/25378

 

 
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Avalonna, I'm right behind you! Back from vacation on Saturday, getting back into the swing of things. I ran a lot while I was away, but now it's time to get back to the gym. Of course, the fact that it's five billion degrees here in Dallas helps turn my attention back to the air conditioned comfort of the gym.

 

How is the re-entry to real life going for you?

Level 7 Ranger, Perpetual Newbie

 

Tell me, what is it you plan to do

with your one wild and precious life?

                                                         Mary Oliver

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Time to report on my first week of challenge, although it really was only half a week. I got home from vacation at 3:30 AM on Wednesday morning, so started my challenge this past Wednesday, 6/12.

 

Goal the First: Get Supple

I've faithfully done a MobilityWOD session every day. Grade: A

 

Goal the Second: Get Strong

I originally thought "OK, I'm taking Wednesday off, so I'll go to the gym then." Ha, after getting to bed at 4:30 AM, gym-going did not happen. I was planning to go on Saturday, but woke up with the kind of headache that kept me in bed for a few hours (I get these incapacitating headaches once in a while), then had a crick in my neck, and all in all didn't feel well enough. Sadly, the gym is closed on Sundays all summer. So, no workout this week. I did walk a lot, go to Pilates, and do push-ups, but no lifting. Grade: F

 

Goal the Third: Get Serene

36 minutes of meditation over 5 days; if you do the math, that works out to an A, I believe. Grade: A

 

Goal the Fourth: Get Sweet-Free (sort of)

I had homemade custard twice, made with local raw milk and maple syrup. So good! Sugar consumption was within my limits. Grade: A

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Finally - back to the gym!

 


  • Cycling (stationary):
    • 0:05:00 (+5 pts)
  • Barbell Squat:
    • 65 lb x 5 reps (+53 pts)
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 5 reps (+61 pts)
    • 85 lb x 5 reps (+61 pts)
    • 85 lb x 5 reps (+61 pts)
    • 85 lb x 5 reps (+61 pts)
    • 90 lb x 5 reps (+63 pts)
  • Rack Deadlift:
    • 85 lb x 5 reps (+38 pts)
    • 85 lb x 5 reps (+38 pts)
    • 105 lb x 5 reps (+43 pts)
    • 105 lb x 5 reps (+43 pts)
    • 110 lb x 5 reps (+45 pts)
  • Lat Pulldown:
    • 70 lb x 8 reps (+23 pts)
    • 80 lb x 8 reps (+25 pts)
  • Push-Up:
    • 12 reps (+23 pts)
    • 9 reps (+17 pts)
    • 5 reps (+9 pts)
  • Body Weight Inverted Row (Let Me Ups):
    • 7 reps (+14 pts)
  • I didn't reach my former squat weight of 95 pounds, but I PR'd my deadlift AND I did a set of 12 pushups, crushing my former PR of 10! Woo-hoo!

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Finally - back to the gym!

 

  • I didn't reach my former squat weight of 95 pounds, but I PR'd my deadlift AND I did a set of 12 pushups, crushing my former PR of 10! Woo-hoo!

 

Hells yeah! I am super jealous. Still stuck at 6 myself, but thanks for the extra inspiration to keep at it!

Level 7 Ranger, Perpetual Newbie

 

Tell me, what is it you plan to do

with your one wild and precious life?

                                                         Mary Oliver

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I've been a very lackluster poster during this challenge. Sorry! Here's my gym workout from Saturday:

Cycling (stationary):

0:05:00 (+5 pts)

Barbell Squat:

65 lb x 5 reps (+53 pts)

85 lb x 5 reps (+61 pts)

85 lb x 5 reps (+61 pts)

85 lb x 5 reps (+61 pts)

95 lb x 5 reps (+65 pts)

Rack Deadlift:

95 lb x 5 reps (+41 pts)

105 lb x 5 reps (+43 pts)

115 lb x 5 reps (+46 pts)

Push-Up:

10 reps (+19 pts)

6 reps (+11 pts)

Lat Pulldown:

70 lb x 8 reps (+23 pts)

70 lb x 8 reps (+23 pts)

 

I cut back my reps by a bit because my DOMS was so bad after my previous gym vist. This time I have barely any DOMS at all. Huh.

 

 

 

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Weekly wrap-up:

 

Goal the First: Get Supple

I missed 2 out of 7 MobilityWOD sessions. Boo! Grade: C
 
Goal the Second: Get Strong

Got my 2 gym workouts in. Grade: A

 

Goal the Third: Get Serene

40 out of 45 minutes of meditation. Grade: B

 

Goal the Fourth: Get Sweet-Free (sort of)

Ate sugar twice: tiramisu while out to dinner, then kind of all day at a wedding. I'm going to mark myself down for the wedding because it was a bit excessive. Grade: B+

 

I had a good time at the wedding, though! It was a pirate wedding!

 

kv33.jpg
 
"ARRRR!!"

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Um, your newly married friends must be awesome. I want to go to a pirate wedding. Really, it just makes me happier to know that such things exist. How were their parental units with the concept?

Level 7 Ranger, Perpetual Newbie

 

Tell me, what is it you plan to do

with your one wild and precious life?

                                                         Mary Oliver

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The bride's parents are practicing pagans who are WAY into costumery. They have a huge Solstice party every year, and the daughter piggybacked her wedding onto the Solstice party. So, they were more than OK with it!

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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The bride's parents are practicing pagans who are WAY into costumery. They have a huge Solstice party every year, and the daughter piggybacked her wedding onto the Solstice party. So, they were more than OK with it!

Awesome! So, how about the in-laws?

 

Great costume by the way!

Level 7 Ranger, Perpetual Newbie

 

Tell me, what is it you plan to do

with your one wild and precious life?

                                                         Mary Oliver

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The groom came from a problematic family, and the only family members he invited to the wedding were his mom and brother, and they were totally into it.

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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Gym day, with TWO PRs!

 

  • Rowing (machine):
    • 0:05:00 (+44 pts)
  • Barbell Squat:
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 5 reps (+61 pts)
    • 85 lb x 5 reps (+61 pts)
    • 85 lb x 5 reps (+61 pts)
    • 95 lb x 5 reps (+65 pts)
    • 100 lb x 5 reps (+67 pts)
  • Rack Deadlift:
    • 95 lb x 5 reps (+41 pts)
    • 115 lb x 5 reps (+46 pts)
    • 120 lb x 5 reps (+48 pts)
  • Lat Pulldown:
    • 70 lb x 8 reps (+23 pts)
    • 70 lb x 8 reps (+23 pts)
    • 70 lb x 8 reps (+23 pts)
  • Push-Up:
    • 9 reps (+17 pts)
    • 9 reps (+17 pts)
  • Dumbbell Bicep Curl:
    • 15 lb x 6 reps (+30 pts)
    • 15 lb x 6 reps (+30 pts)

I was planning to go for a 100 lb back squat, but by the time I finished 95x5, I was done. I went on to my deadlifts and pumped out a PR of 120x5, did a few easier things, then went back to the squat rack and... YES! 100x5!

Avalonna, level 3 Half-Elf Adventurer RangerCurrent challenge & spreadsheet • First challenge • Second challenge â€¢ Third challenge • Fourth challenge • Twitter • Tumblr Nerd Fitness: "This is the place to be healthy with others who know how to field strip a light saber and read elvish while explaining the dynamics of sub-space as it relates to a warp field." - tanktimusSTR 7 ~ DEX 2 ~ STA 6 ~ CON 8 ~ WIS 4 ~ CHA 3

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