Suzy Q strengthens her game

[suzyQlou]

I need to bring some fun back into my fitness life, so I'm pulling on my lifelong love of the game, to make it happen.

 

The game is..VOLLEYBALL !!!

 

So, my history with the game includes playing on the boys' team in high school (we had no girls' team at the time), and playing my junior year in college (after the first string team was kicked off for drinking).  I've never been the best player around, but I've always loved the game, and given it my best.

 

Flash forward to the present day.  I'm a 40-something girl playing in a Rec league through the local YMCA.  I've been playing with these guys off and on for 12 years.  We have a fun mix of players:  There are the really old guys who set like a dream and dink the ball where no one can get it.  Then we have some young guys out of college who hit hard and dig every ball.  Also, we have the high school boys' volleyball team during their off season who are high energy with amazing potential.  Oh, and me.  I'm usually the only girl in the place.  They like me because I make the league "co ed" which means lower nets

 

So this challenge, I've decided to put fitness to work so that volleyball is even more fun.

 

Goal 1 - Jump to the Sky

This is my vertical jump goal.  I'm going to measure my vertical jump each week and see if I can boost those numbers.  I'm not really shooting for anything in particular - just progress.

 

In the past, I've been doing the Academy BW strength workouts, but this challenge I'm going to build my own.  This is still a work in progress, but I've been doing some research.  I'm going to include some of the following:  box jumps, depth jumps, weighted squats, and jump squats.  If anyone wants to recommend any others, I'm all ears!

 

I will get points here for completing my lower body strength workouts MWF.  I reserve the right to drop Wednesday if I need to.  That is my volleyball night, and I'm not sure they will play well together.

 

Goal 2 - Power that Serve

I'll admit it.  I have a wimpy underhand serve these days.  My overhead serve wilted and died some time after I stopped playing competitive BB ball around the time my first son was born.  So, here's my chance to build that upper body strength to get it back.

 

I'm still working on the exact workout, but I've read that these are the major muscles I need to strengthen to power an overhead serve:  Abdominals, Biceps, Triceps, Trapezius, and Deltoids.  So, basically, my arms.

 

I will get points here for the upper body portion of strength workouts MWF.  I'll also be serving in the back yard (weather permitting) and testing my overhead serve between games each Wednesday at the gym.

 

Goal 3 - Conditioning

This is my running goal.  I will continue to run on TTh.  My usual route is 5k, and it takes me about 40 minutes.

 

I've already been back to play volleyball once this season.  I was amazed at how un-tired I was at the end.  I could have played another hour or two!  Well, maybe just one.  The point is that I am in much better shape then I've been in 10 years.  Running just gives me that level of fitness to go the distance, and I need to keep doing it.

 

Goal 4 - Aggressive Play

First of all, this means that I need to show up to play volleyball every Wednesday.  This is not usually a problem for me because I love it and look forward to it.  However, it means getting the family life situated earlier than usual.  I need to make sure dinner, dishes, homework, and piano practice are all under control before I duck out for the night.

 

Second of all, this means that I need to be diving and running and going for every ball.  This is especially important on nights when we are playing triples or quads.

 

Goal 5 - The Right Fuel

This is my healthy eating goal.  I'm still working on losing weight at a pound a week.  I've plateaued for a while now.  Part of that is because of bad choices, but part is because I weigh less now.  I'm down 20-ish pounds, so I have to eat less to continue to eat at a deficit.

 

My plan continues to be a checklist of healthy habits.  In general, I've got the snacking under control.  I just need to be extra mindful of portion sizes at mealtime, and listening to my body.  If all goes well, I should be hitting a milestone in the third week.  I need to lose three more pounds to move from obese to overweight on the BMI guidelines.  I don't put much stock in BMI in general, but it will be a nice mental victory.

 

Ok, that's it.  GAME ON !!!

[Terra]

Following!  

 

Love your Volleyball theme.  I think I'm gonna be coaching some 3-6th graders in v-ball this next challenge so it will get me out on the court again too. I played in HS but noting beyond that but I do love the game.  So much FUN!!!

[suzyQlou]

Can't wait to hear how the coaching goes, Terra.  Volleyball wasn't around (in the stone ages) when I was in elementary school.  Now my littlest one went to a "Volley Totz" program when he was four years old.  It's such a fun thing for all ages.  Hope your daughter loves it, too.

[Tanktimus the Encourager]

We'll all be here to set you up so you can spike your goals.

[Sloth the Enduring]

Sounds like fun challenge.

[Mando Baxter]

You can do it!  You can count on me for Goal 4, helping out here to make sure you get to play every Wednesday!

[RoxyFreefall]

Very focused challenge. It looks like fun. Following along.

[honeybadger]

Following!

[weaver]

I've never been great at volleyball, but I'm looking forward to following along as you get better at it every week!

[Emerald_Dragonfly]

Oh, and me.  I'm usually the only girl in the place.  They like me because I make the league "co ed" which means lower nets

I have a feeling that they like you for more than that. 

 

Goal 1 - Jump to the Sky

This is my vertical jump goal.  I'm going to measure my vertical jump each week and see if I can boost those numbers.  I'm not really shooting for anything in particular - just progress.  I can't wait to see your progress - this is such a fun goal!

 

In the past, I've been doing the Academy BW strength workouts, but this challenge I'm going to build my own.  This is still a work in progress, but I've been doing some research.  I'm going to include some of the following:  box jumps, depth jumps, weighted squats, and jump squats.  If anyone wants to recommend any others, I'm all ears!  I've been doing goblet squats with a dumbbell - they are strangely enjoyable.  I had to watch about a thousand videos, though, since I had never really heard about them.  I think that KBgirl recommended them to me. 

 

 

The point is that I am in much better shape then I've been in 10 years. 

 

You're darn right you are - go on with your bad self!!!!

 

 

 If all goes well, I should be hitting a milestone in the third week.  I need to lose three more pounds to move from obese to overweight on the BMI guidelines.  I don't put much stock in BMI in general, but it will be a nice mental victory.  YES!!!!  (That's me, celebrating early cuz I know you will get those three pounds!)

 

GAME ON !!!  Indeed. 

 

Oh...and subbed.  Of course.  For the awesome. 

[suzyQlou]

I'm so pumped up starting this challenge with all your encouragement!  Thanks Terra, Tank, Schrodinger's Sloth, Mando, Roxy, honeybadger, weaver, and Emerald_D for your kind words.  I've literally taken the bye week OFF and am glad to be back again today.

 

Here are some starting measurements to get this challenge underway:

 

Vertical Jump:  10 inches.

My vertical reach is 84 inches, and my jump is 94 inches.  I have lots of room for improvement here.

 

I knew I was in trouble when I was talking to my husband about how to measure a vertical jump.  I told him I was going to use chalk on the kitchen wall.  Even though the kids destroy this wall on a daily basis, I wanted to make sure he wouldn't mind the extra eyesore.  His response was surprise.  "Won't the ceiling get in the way?"  My husband is about two inches taller than me.  He proceeded to jump and hit the ceiling with the palm of his hand.  Um, no.  The ceiling won't get in my way.  But that's a really good goal.

 

 

Volleyball Workout:

Well, I was hoping for a magic bullet here.  I was basically just searching online for exercises.  What I found was that I was mostly doing the right stuff already.  I should continue strengthening my legs and arms.  Duh.  So I mixed in a few new things, but am mostly doing the Level 3 BW workout I've been doing for a while.

 

As I think about how hard it is to make this stuff up, I realize that I have a resource I could ask.  I don't keep in touch with any of my old coaches, but my brother is a coach now.  He may have some ideas.

 

Workout A                   Workout B

10 push ups                 10 push ups

15 goblet squats            10 squat jumps

10 inverted rows            10 inverted rows

10 box jumps                20 lunges

?? climb the rope ladder        10 knee diamond push ups

?? planks                   10 reverse crunches

30 jumping jacks            60 jump rope jumps

                           

The Scale:  Starting out this challenge at 186 pounds.

 

Mini Challenge:

Below are my goals for the mini challenge.  They are going to be well...challenging...this time around.  I'm trying to advance in the Academy, and that's getting harder and harder to do.  But, I'll be running faster, and doing some hill sprints.  I'm also going to do something I'm not looking forward to - going to a real live gym.  I know it's good for me, especially as the days are getting darker.  But it is not something I'm looking forward to.  Please give me a nudge during COMBAT week.  I will probably need it!

 

Strength - climb the tree house's rope ladder 5 times in a row

Combat - complete a gym workout
Speed - run a single mile under 10 minutes
Endurance - five minutes hill sprints
Healing - visit a garden, orchard, or park

 

Happy Rangering to all!

[Tanktimus the Encourager]

Looking forward to seeing your success! 

[honeybadger]

Game on indeed!

"Strength - climb the tree house's rope ladder 5 times in a row"

I am soooo jealous that you have a treehouse....that is badass

"Speed - run a single mile under 10 minutes"

I did this for the first time ever last challenge...if I can do it so can you!

 

[Yraen]

Not going to lie, I've done stuff like that before.

[Tanktimus the Encourager]

Zits is the most true to life comic I've ever read.

[suzyQlou]

Not going to lie, I've done stuff like that before.

 

Too funny, Yraen!  I can just picture you doing it, too.  Thanks for making me laugh out loud!

 

Zits is the most true to life comic I've ever read.

 

Oh, yeah.  Zits is true and funny.  Just as I've seen Calvin (and Hobbes) in both my boys, I now see my older boy morphing into Jeremy.  And I gotta laugh to keep sane!

 

First challenge is off to a good start.  I missed my workout in the morning, but was determined to finish it off by the end of the day.  I found that I can mostly bring my workout indoors.  And my son only complains a little about my push up groans while he's practicing the piano.

[suzyQlou]

"Strength - climb the tree house's rope ladder 5 times in a row"

I am soooo jealous that you have a treehouse....that is badass

"Speed - run a single mile under 10 minutes"

I did this for the first time ever last challenge...if I can do it so can you!

 

The tree house is fun!  The rope ladder is pretty challenging since it's not connected at the bottom.  My kid wanted to be able to haul up the ladder so that the enemy (especially girls, lol) couldn't climb in.  So now, it's like an assisted pull-up for me.  I can reach the handles at the top, and just use my feet a little bit to help get me up.  Great workout for mom!

 

I remember when you ran last time!  It was awesome, and you are inspirational.  I think I can do it.  I was closer than I ever imagined last time.  So, yep.  It will be good this time around.

[Yraen]

Too funny, Yraen!  I can just picture you doing it, too.  Thanks for making me laugh out loud!

Glad I could help .

[suzyQlou]

Great night at volleyball yesterday.  I'm feeling a little sore, which means I moved an awful lot.  Plenty of diving.  My body even did a roll before my head remembered I knew how to do that.  I think it helps to have the high school kids on the court.  They are just moving everywhere, and it's hard not to catch the spirit.

 

Overhand serves - win!  I practice during water breaks, and was able to move back from the 10 foot line all the way to a legal serve.  It's still too wimpy to use in a game, but fun that I can do some in practice.

 

 

I'm finding my daily exercise routine a little hard to maintain.  Over the summer, I was able to give my workouts a higher priority, and get them done before anything else.  Now, I find myself fitting them in when I can.  They are still getting done, so that's good.  It's taking willpower, though, instead of habit.  And that's going to be harder to maintain in the long run.

[Yraen]

Glad you had fun at volleyball. Man, now I really want to play but I probably won't be able to tell February if then. Great job with the overhead serves!

Sorry to hear that you're having trouble fitting in your workouts. I have trouble with that sometimes and I just have myself to look after. Hope you can figure something out. And good job with still fitting them in.

[Terra]

Us Rangers adjust our schedules like a Boss!  You will figure out the schedule...  

[Emerald_Dragonfly]

Every time I visit your thread, I get this stuck in my head.  Now you can, too. 

 

You're welcome.  

[suzyQlou]

Every time I visit your thread, I get this stuck in my head.  Now you can, too. 

 

You're welcome.  

 

That is perfect!  I've just made this my ringtone for all fitness-related reminders on my phone.  Yep.  Van Halen does all the right motivation for me...and annoys the young 'uns which is always a plus .

[Yraen]

Your kids must have horrible taste in music. Van Halen rocks!

[suzyQlou]

Week 1 wrap-up.  A good start!

 

Goal 1 - Jump to the Sky (lower body strength workouts MWF and vertical jump improvement)

3/3 workouts.  Vertical Jump:  last week 10 inches; this week 9 inches.  I'm not too worried about these measurements.  Last week was really hard to read the line, so I'm thinking this week was more accurate.  I used ketchup on the wall (don't tell Mando!)

 

Goal 2 - Power that Serve (upper body strength workouts MWF and serve improvement)

3/3 workouts.  Serve went IN at practice.

 

Goal 3 - Conditioning (running TTh)

3/2 runs.  Both runs done, plus an extra mile on Saturday for the mini challenge.  Thursday's run was short, but I'm going to allow that.

 

Goal 4 - Aggressive Play (volleyball W and play hard)

Pass.  Great night this week!

 

Goal 5 - The Right Fuel (healthy eating and weight loss)

Fail.  Last week: 186; This week: 186.5  Only one perfect day this week, and 1/2 pound gain.  There were so many excuses this week.  There were the fresh baked cookies since we're hosting a neighborhood meeting.  And a kid-powered snack because I truly value kids in the kitchen.  And a butter-beer at my son's piano-playing event.  And a muffin to bond after my son's first step towards braces.  I never really over-did the un-healthy choices.  But lots of little choices add up.

 

Mini Challenge:

I ran my fastest single mile ever:  9:26.  It's fun to test this every once and a while, but my knees don't really like it.  I'm glad to jog much slower most of the time.

 

The coming week:

I need to make time for the fitness.  Fall is busy, and I'm not always good at prioritizing.  I already missed this morning's workout, and I don't have much hope of a late make-up workout today.  This weekend is a camping trip with the cub scouts, so eating will be a little tricky.  I hope to make up for it with the great rangerliness of being outdoors.