lexphoenix: move

[lyranedara]

My main quest may always be to simply move better.

 

1.) PLP modified: Push ups, shrimp squats, tuck rows

2.) Daily mobility/flexibility work

• 4 MWODs that are more than just foam rolling each week
• Flexibility work for at least 10 minutes each day
• AM/PM bridge practice
• Short morning mobility routine upon waking

3.) Flow: At least 2 structured sequences per week. Can be the same flow each time if desired.

4.) Life = school

• Keep up with son's homework/project schedule
• At least one messy playtime each week for daughter
• Allow husband time for his homework, lab work, etc.
• Keep up with my own Coursera/edX courses

 

Other things I'll do that won't be graded:

• Eat for performance/health
• Drink only water and morning black coffee
• Meditate for 5 minutes each day
• Maintain training calendar
• Post on my own and other challenges regularly
• Handstands, pistols and L-sits will still be my anchor movements
• Undulate training intensity (No, low, medium, high)

[Yuen]

Subbed.

 

You have beautifully constructed goals. It seems your planning/brainstorming session paid off

 

Also, no pressure, but I'm expecting something as amazing as that elbow lever by the end of this challenge! :)

[lyranedara]

Subbed.

 

You have beautifully constructed goals. It seems your planning/brainstorming session paid off

 

Also, no pressure, but I'm expecting something as amazing as that elbow lever by the end of this challenge! :)

Thanks!

 

Honestly, I'm hoping I'll have a decent freestanding handstand by the end of the challenge, but I know myself well enough not to make it a challenge goal. I do much better with habits than deadlines. Deadlines cause me to do dumb things.

[KB Girl]

Nice clean way to write the challenge down! And it looks like it'll be a great one. That's a hell of a lot of pushups you'll be doing  

I might just steal your short morning mobility routine idea.

 

Hope you have lots of fun with it!

[Paradigm]

Wow, look how detailed this is! I'm thoroughly impressed and you've put a lot of thought into this. I very much look forward to watching your progression to the freestanding handstand by the end of the challenge. 

[obax]

I agree with Yuen, your list-making seems to have resulted in a nice, compact little challenge. Would be willing to share your morning mobility routine? I still haven't found anything mobility-wise that'll stick as a habit, so I'm always interested to see what others do.

[Nymeria]

I really love all of your challenges.  You have a great knack for setting smart, reasonable, focused goals.  Out of curiosity, are you finding it difficult to set fitness/exercise type challenge goals?  You seem to have reached a wonderful place where you have your workout routine pretty well nailed down and don't seem to need the push or extra motivation from having it be a challenge goal. 

 

Good luck with the freestanding handstands. 

[lyranedara]

Nice clean way to write the challenge down! And it looks like it'll be a great one. That's a hell of a lot of pushups you'll be doing

I might just steal your short morning mobility routine idea.

 

Hope you have lots of fun with it!

 

It's really not that bad. I've done the regular PLP before and loved it. It was the pull up volume that really felt like a lot. I got really good at them though, lol.

 

Wow, look how detailed this is! I'm thoroughly impressed and you've put a lot of thought into this. I very much look forward to watching your progression to the freestanding handstand by the end of the challenge. 

 

Thanks! I can't make any promises about the handstands, but I'm going to give them my best.

 

I agree with Yuen, your list-making seems to have resulted in a nice, compact little challenge. Would be willing to share your morning mobility routine? I still haven't found anything mobility-wise that'll stick as a habit, so I'm always interested to see what others do.

Thanks! I just do a short run through of these.

 

I really love all of your challenges.  You have a great knack for setting smart, reasonable, focused goals.  Out of curiosity, are you finding it difficult to set fitness/exercise type challenge goals?  You seem to have reached a wonderful place where you have your workout routine pretty well nailed down and don't seem to need the push or extra motivation from having it be a challenge goal. 

 

Good luck with the freestanding handstands. 

 

My problem with declaring specific exercise goals is that I tend to push myself too hard in order to nail deadlines. This isn't to say that I don't have specific goals that I'm working toward, I just don't have a timeline for them. I've been at this for 3 years now, so training is definitely a permanent part of my lifestyle. I've settled into the idea that I have the rest of my life to continue improving my fitness.

 

Thanks!

[lyranedara]

Today's workout

 

[obax]

 

Thanks! I just do a short run through of these.

 

 

Thanks! I keep getting pointed at that website by a variety of people, I should probably just buckle down and give it a serious go some time.

[tenaciousglee]

Hey Lex! I somehow missed your last challenge thread, so I'm hopping on early this time. Good luck!

[lyranedara]

Thanks! I keep getting pointed at that website by a variety of people, I should probably just buckle down and give it a serious go some time.

You could also give this a try if you'd prefer, though they are quite similar. I'd go a bit gentler than he does first thing in the morning.

 

 

Hey Lex! I somehow missed your last challenge thread, so I'm hopping on early this time. Good luck!

 

Hey, thanks! I think I missed yours last time as well.  Life was kind of crazy and I didn't get to check in as often as I like.

[Wild Wolf]

Hi Lex! Good to see you. Good goals as usual We both have mobility goals WOOT!

 

A-Man

[lyranedara]

Hi Lex! Good to see you. Good goals as usual We both have mobility goals WOOT!

 

A-Man

 

Thanks! My goals lack your stylish presentation though.

[raptron]

PLP sounds intense! That's a ton of reps by the end there, huh? Awesome, awesome, awesome. And best of luck working on your handstand! Handstands are one of my favorite things and there's always so much room for progression. I love seeing people work on theirs.

 

I'm trying to learn about mobility training as it compares to flexibility training, so I am definitely going to sub you and see what your approach is like if you don't mind! 

[lyranedara]

PLP sounds intense! That's a ton of reps by the end there, huh? Awesome, awesome, awesome. And best of luck working on your handstand! Handstands are one of my favorite things and there's always so much room for progression. I love seeing people work on theirs.

 

I'm trying to learn about mobility training as it compares to flexibility training, so I am definitely going to sub you and see what your approach is like if you don't mind! 

 

PLP really doesn't feel too bad since you are only adding one rep per day. My arms would fall off if I just jumped right into that volume.

 

Thanks! I've really been enjoying my handstand practice. I feel like I have a lot of untapped potential there, so there's some kind of progress with every workout. 

 

I tend to slack a lot on my stretching, so this will be a nice way to make sure I'm sticking to my grand plans. For mobility work, I've been using what I've learned from Kelly Starrett over the last several months and have made significant gains. It's been a long, slow process, but I can definitely tell the difference.

[lyranedara]

I'd mentioned at the end of my last challenge that my husband's schedule was about to get crazy. For those that are interested, the details follow. Feel free to skip.

 

Work and school obligations

• Maintain mil duties from last year at local det
• Assume command and additional teaching position at det 80 minutes away (Travel 1-2 times per week. Most work completed remotely.)
• Full-time grad student (engineering)
• Must accumulate 20 hours of work in dept's lab each week

So he's basically working three full-time jobs and a part-time job. This wasn't how the semester was supposed to work out at all, so we're making several last minute adjustments. I'm not sure how much he'll actually be home, but he's promised to make the best of his time here, and I've promised not to give him grief about how much he's gone. I just remind myself that at least he gets to come home nearly every night. Eventually.

[obax]

Thanks for that video too. It seems so simple to do, I think I just have to make myself do it regularly whether I want to or not. Once I get good at it and don't have to refer to a website or whatever for what I'm supposed to do, I could easily do something like that while I wait for my coffee to brew. 

[lyranedara]

Thanks for that video too. It seems so simple to do, I think I just have to make myself do it regularly whether I want to or not. Once I get good at it and don't have to refer to a website or whatever for what I'm supposed to do, I could easily do something like that while I wait for my coffee to brew. 

 

I just think of it as making little circles with every joint I can. I start at the top and work my way down. Sometimes I forget certain movements, but I don't really worry about it. Depending on how much time I have or the mood I'm in, I'll add various extended sequences for certain areas, like my wrists. 

[obax]

I decided to make myself a list to stick to the fridge, more as a reminder than anything. My morning routine is so deeply ingrained, it's incredibly hard for me to remember to do something different, especially before I've ingested any coffee, so even if I have to make my coffee then go refer to that video or website, the list will hopefully remind me to do it.

[chris_de_maas]

Finally back and can't wait to follow you over the next 6 weeks!

[lyranedara]

Finally back and can't wait to follow you over the next 6 weeks!

 

So nice to see you again! You've been missed.

[lyranedara]

1.1

 

Morning mobility

AM bridge practice + bridge reach

PLP mod

Best shoulder MWOD ever

Medium workout - plank and push up variations

Stretching

Messy play with daughter

 

My sinuses are really bothering me today. Though I don't have a headache, it's fairly annoying. Hopefully this doesn't last long!

[cobaltsword]

new challenge looks awesome Lex, looking forward to seeing you tackle this one again

[Nymeria]

There's been some sort of icky, sinus pressure + headaches + sore throat bug going around my area.  I hope you don't have the same thing, since it seems to take forever to shake off. 

 

What I really love about your challenges is that even if you're feeling a bit off, you still seem to be able to construct highly effective daily workouts of just the right intensity, given how you're feeling.  I'm really hoping I can learn from you to do the same thing.  You're more or less my auto-regulation Yoda on here.