Suzaqu Does Fundamentals: The Library is Open!

[Suzaqu]

Because [Fitness] is what? Fundamental!

 

 

So, I couldn't come up with a good theme, and I  realized was going back to fundamentals. (I haven't done a mobility quest since my first challenge), and the word "fundamental" always makes me think of RuPaul Drag Race! I know Raptron did one a while ago, which was so much fun, so I decided to blatantly copy and bring it back.

 

Quest 1: Splits: I can feel it, this challenge is the time, it's happening! I will do stretching work 4 times a week, for 6 minutes minimum. I can work on whatever feels tight, but I have to sit in the almost splits for at least 30 seconds per side. I just bought a yoga block, so I have something nice to prop myself up on that will hopefully help. I also want to try to do some PNF-style stretching to help get that last inch. [+2 DEX]

 

Quest 2: Mobility-two components

• General: At least 3 times per week, I want to roll out my muscles. I have to hit at least my calf (which will hit the other part of this challenge too), hips, glutes, back, shoulder, and bottom of my foot (this one loosens the front of my calf to help with splits flexibility). [+1 STR, 1 DEX]
• Ankle: I realized that ankle mobility is one of my main issues in my squats, so 4 times a week I need to do some ankle mobility work for a minimum of 4 minutes. I currently cannot touch the wall as discussed in this article  so my mobility definitely needs some work. I'll probably take my stretches from that article and others. [+1 DEX]

(get it, rolling?!?!)

 

Quest 3: Crow: Last challenge I made great crow progress, and I want to get to a 5 second hold this time. I want to practice my crow at least 5 times 4 days a week. I also need to look up one new article with crow advice a week as I found last time that finding the right cues made all the difference. [+1 STR, 1 WIS]

 

Quest 4: Alcohol: I want to try out a new form of this goal to go with the fact that I realized that I'm an abstainer, not a moderator. So I will not drink at least 3 days of the week. I'm keeping this challenge pretty easy just to try out the structure, so I'm hoping I can do it. The other 4 days of the week I will keep myself from going insane because I'm still trying to fit into my calorie count, so I won't overindulge on those days. [+3 CON]

 

 

I'm super excited for this challenge! I'm going to go with a Monday start, I don't like dividing up the weekends. Generally it will be my goal to get all this done during the weekdays because that's when I have the most motivation and time, but I'll have the weekends to catch up if I need.

 

Bring it on!

 

Tracking:

Splits:                0/4, 0/4, 0/4, 0/4

Mobility 1:         0/3, 0/3, 0/3, 0/3

Mobility 2:         0/4, 0/4, 0/4, 0/4

Crow:                0/4, 0/4, 0/4, 0/4

Crow research: 0/1, 0/1, 0/1, 0/1

Alcohol-free:     0/3, 0/3, 0/3, 0/3

 

 

[Kairiel]

I hope those splits do come! its gotta be the greatest feeling ever to get them... not that i have since i was 10....

You'll do great!

[Suzaqu]

Thanks! I've only ever had my left split and that was for about 2 weeks a few years ago when I was doing a ton of dance. It did feel amazing so I definitely want them back! I've been working on them for a few challenges now, last time I was 1.5" away on each side, so I think it's doable this time. Fingers crossed!

[lucky fire dragon]

What a cool challenge!! Love it and can see you sitting happily in your splits already  Dropping by to support my leader 

[Suzaqu]

48 minutes ago, lucky fire dragon said:

What a cool challenge!! Love it and can see you sitting happily in your splits already  Dropping by to support my leader 

Yay! Thank you for stopping by!  Go Suicide Squad! 

[Phayze]

Yay for splits! I've just started working on that, so I'll be monitoring you for good advice to steal. ^^

Sent from my XT1028 using Tapatalk

[raptron]

[raptron]

ALSO, HAIL TEAM LEADER. #(suicide)squadgoals:

[Suzaqu]

Yassssssss! Suicide death drops for the win! I'm still trying to figure out how to add people to PMs, so far all I've done is figure out how to delete someone. I will fix it soon hopefully.

 

#suicidesquadFTW

 

[tenaciousglee]

Blinded by GIFs, but I'm here.

[Suzaqu]

On May 8, 2016 at 11:23 AM, Phayze said:

Yay for splits! I've just started working on that, so I'll be monitoring you for good advice to steal. ^^

Sent from my XT1028 using Tapatalk

Yay! Steal away! It's taken me several challenges, but I think it may happen this time!

 

3 hours ago, tenaciousglee said:

Blinded by GIFs, but I'm here.

Hahahah, RPDR gifs do tend to be very bright/colorful! Welcome!

[Suzaqu]

Week 1, Day 1

 

I'm so excited we're starting! I love the mini, and I'm loving my challenge so far! In order to get more time in for the mini, I decided to do a really long rolling/stretching session. I started of warming up on my stationary bike and then went straight into the PNF with a band. (I think I want to move this later next time). I then sat almost in the splits on a yoga block a few times with other stretches in between. I just got the block, and I think it will help a lot, because it means I can pick my hands up, so all my weight is going into my legs. I then did a good amount of rolling on basically everything. Every part of me now feels amazingly loose and wonderful! I think tomorrow I want to do the same thing, only with rolling first, to see if that loosens me up better for stretching. 

 

Tracking:

Splits:                1/4, 0/4, 0/4, 0/4

Mobility 1:         1/3, 0/3, 0/3, 0/3

Mobility 2:         1/4, 0/4, 0/4, 0/4

Crow:                1/4, 0/4, 0/4, 0/4

Crow research: 0/1, 0/1, 0/1, 0/1

Alcohol-free:     0/3, 0/3, 0/3, 0/3

[suzyQlou]

You better believe I'll be checking in here...especially for any and all crow advice this challenge!

[raptron]

18 hours ago, Suzaqu said:

Week 1, Day 1

 

I'm so excited we're starting! I love the mini, and I'm loving my challenge so far! In order to get more time in for the mini, I decided to do a really long rolling/stretching session. I started of warming up on my stationary bike and then went straight into the PNF with a band. (I think I want to move this later next time). I then sat almost in the splits on a yoga block a few times with other stretches in between. I just got the block, and I think it will help a lot, because it means I can pick my hands up, so all my weight is going into my legs. I then did a good amount of rolling on basically everything. Every part of me now feels amazingly loose and wonderful! I think tomorrow I want to do the same thing, only with rolling first, to see if that loosens me up better for stretching. 

 

Tracking:

Splits:                1/4, 0/4, 0/4, 0/4

Mobility 1:         1/3, 0/3, 0/3, 0/3

Mobility 2:         1/4, 0/4, 0/4, 0/4

Crow:                1/4, 0/4, 0/4, 0/4

Crow research: 0/1, 0/1, 0/1, 0/1

Alcohol-free:     0/3, 0/3, 0/3, 0/3

PNF is like flexibility magic! 

[EVEArgent]

Love it love it! Following. We have very similar goals!

[Suzaqu]

8 hours ago, suzyQlou said:

You better believe I'll be checking in here...especially for any and all crow advice this challenge!

Yay, glad you are here again! I already stole that crow video you talked about on your page and I'm planning on doing it this week.

 

5 hours ago, EVEArgent said:

Love it love it! Following. We have very similar goals!

We do! Welcome!

 

8 hours ago, raptron said:

PNF is like flexibility magic! 

It is! I love the moment of "Hello leg, how you are suddenly 4 inches closer to my face!?" It's so good, but for some reason, even through my many years of dance, I only had one teacher ever show it to us. I've only ever done it for front leg over the head flexibility and straddle flexibility, do you know any other ways to do it?

 

[Suzaqu]

Week 1 Day 2

 

Another good day! I didn't drink anything yesterday, so one day out of 3 down. Tonight I'm enjoying a La Fin du Monde from @ixaera's recommendation, and I'm loving it!

 

I did another 30-ish minute stretching and rolling session. I got lost in this website for a good long while reading about the science/mechanics of stretching and especially PNF. I realized that I haven't decided if I was going to go for a turned-in or turned-out back leg, so I decided to try both. With my ballet training, turned out feels better, but it's definitely more torque on the knees (I dislocated or something similar my back knee while working on the splits 10ish years ago and it popped out every few months for a year after, and I'd rather not have that happen again.) I'm going to take tomorrow off of stretching to give everything a break, then back to it Thursday and Friday hopefully.

 

Crow felt really good today. I'm finally used to it enough that I was able to add in the breathing and pelvic floor lifting mentioned in this article I found last challenge. It did make it feel a whole lot lighter and less pressure on my upper arms. So yay successes! My neck is sore from the head lifting, so I may try to relax into that part a bit more. I'm hoping to do a crow flow yoga video today, but we'll see because...

 

I have a job interview tomorrow! A connection of a connection of my husband got me the face-to-face, so it's tenuous but I'll take it! I'm gonna workkkkkkk!

 

Tracking:

Splits:                2/4, 0/4, 0/4, 0/4

Mobility 1:         2/3, 0/3, 0/3, 0/3

Mobility 2:         2/4, 0/4, 0/4, 0/4

Crow:                2/4, 0/4, 0/4, 0/4

Crow research: 0/1, 0/1, 0/1, 0/1

Alcohol-free:     1/3, 0/3, 0/3, 0/3

[ixaera]

Glad you're digging the beer!

If you'd hated it I woulda wanted you to mail me the rest somehow magically

I love that stuff

[tei_]

Yessssss good luck on the job interview!!

[raptron]

#doingwerk

 

I've mostly used PNF for hamstrings/hips (leg over face one) and middle splits, but you can use that method for chest opening (if you have tight pecs) and butterfly stretch for more groin/inner hip opening as well. Pretty cool!

[Suzaqu]

21 hours ago, ixaera said:

Glad you're digging the beer!

If you'd hated it I woulda wanted you to mail me the rest somehow magically

I love that stuff

So good! You can't have it, it's all mine  Thank you so much for the rec!

 

8 hours ago, tei_ said:

Yessssss good luck on the job interview!!

Thanks! I think it went well!

 

8 hours ago, raptron said:

#doingwerk

 

I've mostly used PNF for hamstrings/hips (leg over face one) and middle splits, but you can use that method for chest opening (if you have tight pecs) and butterfly stretch for more groin/inner hip opening as well. Pretty cool!

Awesome, I think I'll have to look into doing it for chest opening, I can visualize it for butterfly and I think I'll add that in as well!

[Suzaqu]

Week 1 Day 3

 

It was a good day. I took an early morning walk, so low key fitness, but a great mind clearer. My interview went well, I'll hear more once they all get back from a conference at the end of the month. I did a crow-based yoga video so I got some good work done on that goal. My joints are feeling normal again, so I think the stretching break was a good idea. I am definitely popping more joints now that they are looser and it feels so good

 

tongue pop, like a joint pop,there are also rainbows when my joints pop

 

I'm planning on not drinking anything tonight, which is hard because I want to celebrate the interview, but I'm going to try to stay strong! (The guilt of telling everyone my plan and then failing is also a helpful motivating factor). I did have a celebratory starbucks s'more frappuccino which was an insane indulgence, so I should be good on celebrating.

 

Tracking:

Splits:                2/4, 0/4, 0/4, 0/4

Mobility 1:         2/3, 0/3, 0/3, 0/3

Mobility 2:         2/4, 0/4, 0/4, 0/4

Crow:                3/4, 0/4, 0/4, 0/4

Crow research: 0/1, 0/1, 0/1, 0/1

Alcohol-free:     1/3, 0/3, 0/3, 0/3

[Suzaqu]

Week 1 Day 4

 

Blech! That's how I feel today. Everything went well and I got a lot done, but I was just feeling down and made some bad food choices (Damn that trader joes toffee). But I did get all my stretching in and did indeed succeed at not drinking last night, and am hoping to do the same tonight so I can get that done for the week.

 

I got my crow pose in and did my research as well!  I found this article  and the tip that I'm going to try to work on is rounding my upper back. As a ballet person, I'm really bad at doing that. So today I tried to find a balance of packing my shoulders and pressing up through my back. It's still a work in progress, but I'm hoping it will help, as in the video she said it's what really made her stable and strong in the pose beyond a few seconds, which is what I want!

 

Tracking:

Splits:                3/4, 0/4, 0/4, 0/4

Mobility 1:         3/3, 0/3, 0/3, 0/3

Mobility 2:         3/4, 0/4, 0/4, 0/4

Crow:                4/4, 0/4, 0/4, 0/4

Crow research: 1/1, 0/1, 0/1, 0/1

Alcohol-free:     2/3, 0/3, 0/3, 0/3

[dancezwithkittehz]

How have I never heard of PNF in all my dance and aerial dork-ery...I feel like I should know what this is!! TIME TO SEARCH TEH GOOGLES.

 

Also WOOO queens AND mobility goals. I HEART DIS!!  Following you!

[Suzaqu]

14 minutes ago, dancezwithkittehz said:

How have I never heard of PNF in all my dance and aerial dork-ery...I feel like I should know what this is!! TIME TO SEARCH TEH GOOGLES.

 

Also WOOO queens AND mobility goals. I HEART DIS!!  Following you!

Yaaaassssss! Welcome! PNF is secret magic, plain and simple  When I did googling of it while planning my challenge, I couldn't find anything that wasn't super technical. My understanding of it is that you wear out your muscles so that the resistance to stretching decreases.

 

The way I was taught it was lie on your back with your chosen leg straight up (90 degrees) and the other one down on the floor straight. You push against a partner (or doubled over theraband as I do now) as hard as you can for 10 seconds, and then stretch the leg towards your head for about 10 seconds. Repeat 2 more times and then on the other side. (I'm nowhere near an expert or physical therapist, etc, so this could all be wrong, try at your own risk, etc. (but from the reading I have done, it is remarkably safe, or about as safe as any form of stretching.)) You can also do a straddle split on the wall, pulling down on your legs with your hands while you try to bring your legs together to wear out the inside of your legs.