Suzaqu is Themeless and Keeps it Simple (& Sinister?)

[Suzaqu]

Hello! 

 

So if you follow my challenge last time you know that I recently started a new job and my posting here has suffered. So I'm keeping my challenge simple and making being here a priority. I forgot to get this up until now, but I have been working

 

Quest 1: Side crow - This time I want to get that 5 second hold each side. I will work on my side crow at least 3 times a week.

 

Quest 2: Splits - I have them on the left, now I need the right side. I will work on my flexibility 4 times a week

 

Quest 3: Participation - I will post an update on my challenge and post on someone else's challenge at least 4 times a week.

 

Quest 4: Kettlebells - This is a multi-part quest. My first goal will be to get enough amazon gift cards (though swagbucks) to purchase the Simple & Sinister book, and I want to complete that in the first week. (Side note, I've done it and ordered the book!) My second goal is to read the book in the second week of the challenge (which I will be traveling for part of). My third goal is to implement the plan and do it at least 5 times a week for the final two weeks of the challenge.

 

(Quest 5 is unofficial: Work on the dang Mini-Challenge!)

 

Some bookkeeping: I'm traveling for the majority of the 2nd week (I'm in a friends wedding), so I'm adjusting my goals for that week. I'm once again running my challenge Monday-Sunday, so it's currently Wednesday and day 3 of the challenge.

 

Tracking:

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

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

Posting: 1/4, 0/4, 0/4, 0/4

Kettlebells: [x] Part 1, [  ] Part 2, 0/5, 0/5

 

 

 

 

 

 

[ixaera]

Here of course!

[Elastigirl]

Squeee! Kettlebells! You'll have to tell me what you think of the book and workouts. I'm not an expert, but I've done the program, so feel free to ask questions and maybe I can help.

[Darth Yoga]

Comrade! I wish you success in your kettlebelling!

 

If you haven't bought kettlebells yet, be advised that the recommendations of starting weights in S&S are pretty optimistic. I've heard from quite a few guys who had to start at women's recommended sizes. My only complaint about S&S was the volume of prying squats in the warmup is more than excessive. Doing it as written, you spend nearly as much time "prying" as on the meat of the workout.

[Grayspeed]

14 minutes ago, Darth Yoga said:

be advised that the recommendations of starting weights in S&S are pretty optimistic. I've heard from quite a few guys who had to start at women's recommended sizes.

This. So much.

 

Good luck with the challenge!

[Suzaqu]

11 hours ago, ixaera said:

Here of course!

Hiiiiiiii! <3

 

8 hours ago, Elastigirl said:

Squeee! Kettlebells! You'll have to tell me what you think of the book and workouts. I'm not an expert, but I've done the program, so feel free to ask questions and maybe I can help.

Thanks! The book is coming tomorrow and I've read the basic theory, so I'm hoping I like it. How many times did you do it per week? I've heard everyday is encouraged, but I find that intimidating

 

5 hours ago, Darth Yoga said:

Comrade! I wish you success in your kettlebelling!

 

If you haven't bought kettlebells yet, be advised that the recommendations of starting weights in S&S are pretty optimistic. I've heard from quite a few guys who had to start at women's recommended sizes. My only complaint about S&S was the volume of prying squats in the warmup is more than excessive. Doing it as written, you spend nearly as much time "prying" as on the meat of the workout.

Thanks! I'm glad to know that, because I've looked up the numbers and was scared. I currently have a 15lb and a 25lb. I've been swinging the 25 for a while, could probably go up to a 30lb. The 15lb just came, but I know I can press it, so I hope I can do TGUs with it.  The one time I've tried prying squats, I fell over, so I'm a little worried about that. I may start off with a mix of prying and goblets if there are that many.

 

5 hours ago, Grayspeed said:

This. So much.

 

Good luck with the challenge!

Thank you! Those numbers are intimidating, I was feeling a little bit like a failure for not being near them, I'm glad everyone is saying they are heavy.

[Suzaqu]

Week 1, Day 4

 

Stuff happened! I had a delicious beer float and then got my crow and splits done, and then came here! So 3 things checked off right there  My S&S book is coming tomorrow and I'm so excited! I'm going to try to save it for my airport/plane time later in the week, but I'm not sure if that will happen. I purposefully bought the hardcopy, despite my love of my kindle, so I could take notes in it, was it worth the 4 extra dollars?

 

Tracking:

Crow: 1/3, 0/3, 0/3, 0/3

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

Posting: 2/4, 0/4, 0/4, 0/4

Kettlebells: [x] Part 1, [  ] Part 2, 0/5, 0/5

[Darth Yoga]

8 minutes ago, Suzaqu said:

Thanks! I'm glad to know that, because I've looked up the numbers and was scared. I currently have a 15lb and a 25lb. I've been swinging the 25 for a while, could probably go up to a 30lb. The 15lb just came, but I know I can press it, so I hope I can do TGUs with it.  

 

If you can press it confidently, you shouldn't have a problem with using it for the TGUs.

 

For the prying squats, try the prying motion without the kettlebell. If you don't fall over without the kettlebell, keep in mind that holding the kettlebell shifts your center of gravity forward, so you have to compensate by sitting back slightly further. That can throw you off balance pretty easy.

[Elastigirl]

18 minutes ago, Suzaqu said:

Hiiiiiiii! <3

 

Thanks! The book is coming tomorrow and I've read the basic theory, so I'm hoping I like it. How many times did you do it per week? I've heard everyday is encouraged, but I find that intimidating

 

Thanks! I'm glad to know that, because I've looked up the numbers and was scared. I currently have a 15lb and a 25lb. I've been swinging the 25 for a while, could probably go up to a 30lb. The 15lb just came, but I know I can press it, so I hope I can do TGUs with it.  The one time I've tried prying squats, I fell over, so I'm a little worried about that. I may start off with a mix of prying and goblets if there are that many.

 

Thank you! Those numbers are intimidating, I was feeling a little bit like a failure for not being near them, I'm glad everyone is saying they are heavy.

If you can press the 15lb, you should be able to do a TGU with it.  I started out lighter than they recommended, I think 15 lb TGU was what I started with and a 25lb for the swing. I think the book gives a bit of mixed messages on how much time to spend in prying squats, in one place the reps they assign take a long time, and another Pavel says don't spend too much time on warm ups. I just sort of ended up doing by how much time I had and how I felt that day as to how long I spent on them.

 

I did it every day. It doesn't take super long. The thing about doing it every day, is you have to learn to pace yourself.You can't go all out, or you will burn out. I really liked my progress and the way it slowly built up my endurance doing it everyday.That said, you could also do it 3 days a week, and give yourself more time for your yoga skill work and mobility, because  that is important to you too.

 

I tried to make the picture of me doing the crow my avatar and I could never get the picture small enough. Loving your avatar!

[Machete]

6 hours ago, Darth Yoga said:

Comrade! I wish you success in your kettlebelling!

 

If you haven't bought kettlebells yet, be advised that the recommendations of starting weights in S&S are pretty optimistic. I've heard from quite a few guys who had to start at women's recommended sizes. My only complaint about S&S was the volume of prying squats in the warmup is more than excessive. Doing it as written, you spend nearly as much time "prying" as on the meat of the workout.

 

How many Goblet Squats do you do?

 

46 minutes ago, Suzaqu said:

Hiiiiiiii! <3

 

Thanks! The book is coming tomorrow and I've read the basic theory, so I'm hoping I like it. How many times did you do it per week? I've heard everyday is encouraged, but I find that intimidating

 

Thanks! I'm glad to know that, because I've looked up the numbers and was scared. I currently have a 15lb and a 25lb. I've been swinging the 25 for a while, could probably go up to a 30lb. The 15lb just came, but I know I can press it, so I hope I can do TGUs with it.  The one time I've tried prying squats, I fell over, so I'm a little worried about that. I may start off with a mix of prying and goblets if there are that many.

 

Thank you! Those numbers are intimidating, I was feeling a little bit like a failure for not being near them, I'm glad everyone is saying they are heavy.

 

It is recommended that you perform 100 total unloaded (shoe) Getups per side first, for patterning purposes, before you load it anyway. I did mine with a water bottle, to slow it down even further. Once patterned, my Getup numbers went up pretty quickly.

 

Speaking of Pavel and flexibility...
 

 

[Suzaqu]

41 minutes ago, Darth Yoga said:

 

If you can press it confidently, you shouldn't have a problem with using it for the TGUs.

 

For the prying squats, try the prying motion without the kettlebell. If you don't fall over without the kettlebell, keep in mind that holding the kettlebell shifts your center of gravity forward, so you have to compensate by sitting back slightly further. That can throw you off balance pretty easy.

Thanks, I've only ever done them unweighted or with a 3lb dumbbell, so I'm slightly nervous to try them for real.

 

That's a good idea. I'm much better at squatting with a kettlebell than without, probably because of the weight shift, so actively working on that balance aspect would be good for me in many ways!

[Suzaqu]

41 minutes ago, Elastigirl said:

If you can press the 15lb, you should be able to do a TGU with it.  I started out lighter than they recommended, I think 15 lb TGU was what I started with and a 25lb for the swing. I think the book gives a bit of mixed messages on how much time to spend in prying squats, in one place the reps they assign take a long time, and another Pavel says don't spend too much time on warm ups. I just sort of ended up doing by how much time I had and how I felt that day as to how long I spent on them.

 

I did it every day. It doesn't take super long. The thing about doing it every day, is you have to learn to pace yourself.You can't go all out, or you will burn out. I really liked my progress and the way it slowly built up my endurance doing it everyday.That said, you could also do it 3 days a week, and give yourself more time for your yoga skill work and mobility, because  that is important to you too.

 

I tried to make the picture of me doing the crow my avatar and I could never get the picture small enough. Loving your avatar!

Okay sounds good, glad to hear my numbers aren't too far off of yours. (Confession: I actually found out about kettlebells through stalking your thread when I was a recruit and you recruited me to the assassins.)  

 

I'm glad the warmups are flexible and that it can be fit into an everyday schedule. I definitely want to work on endurance, so I'm going to aim for mostly everyday. My ideal goal is to be able to get it in in the morning before work with my stretching since I'll be warm, and then be able to add on other kettlebell stuff, or other fitness stuff later in the day.

 

Thank you! It took multiple resizes to get that picture small enough. I had to keep reducing the quality, but I was so proud of the crow and I wanted a new avatar. 

[Suzaqu]

28 minutes ago, Machete said:

 

How many Goblet Squats do you do?

 

 

It is recommended that you perform 100 total unloaded (shoe) Getups per side first, for patterning purposes, before you load it anyway. I did mine with a water bottle, to slow it down even further. Once patterned, my Getup numbers went up pretty quickly.

 

Speaking of Pavel and flexibility...
 

 

I've done some unweighted/light weighted patterning for my TGUs, but I completely forgot that I wanted to do the shoe ones. I'm going to work on that this week until I can get started. Thank you for the reminder! And for sharing that Pavel video, I'm going to have to watch all of those!

[KB Girl]

Oh noes, another TGU convert!

[Darth Yoga]

 How many Goblet Squats do you do?

For three rounds of a warm up circuit, I'll only do two or three, and spend 5-10 slow breaths in one of those doing some prying. I've got a comfortable deep squat, so I'm just saying hello to the hips and ankles.

I haven't been doing S&S lately, but I do use the warm-up.

Because of my yoga background, I like smooth transitions between movements. So I'll grab my littlest kb, 20lb, do a goblet squat, and if it didn't feel smooth and comfortable going down, do one or two more. Then do some prying at the bottom, and from there, sit right down onto the ground, and do the glute bridge 5x with the kb on my lower abdomen. (Just as a reminder to keep the abs engaged.) Then roll up into a deep squat, which is easier with the kb than without. Shift forward to kneeling, and do the halos from there. (Low ceilings.) Then rock back into the squat and come up, and repeat the whole thing.

[Suzaqu]

2 hours ago, KB Girl said:

Oh noes, another TGU convert!

Hahha, we'll see. I like them unweighted, I'm sure adding weight will change the game completely, and probably make me a little bit less of a fan. As a dancer, I just enjoy a cool way to get off the floor.

[Suzaqu]

25 minutes ago, Darth Yoga said:

For three rounds of a warm up circuit, I'll only do two or three, and spend 5-10 slow breaths in one of those doing some prying. I've got a comfortable deep squat, so I'm just saying hello to the hips and ankles.

I haven't been doing S&S lately, but I do use the warm-up.

Because of my yoga background, I like smooth transitions between movements. So I'll grab my littlest kb, 20lb, do a goblet squat, and if it didn't feel smooth and comfortable going down, do one or two more. Then do some prying at the bottom, and from there, sit right down onto the ground, and do the glute bridge 5x with the kb on my lower abdomen. (Just as a reminder to keep the abs engaged.) Then roll up into a deep squat, which is easier with the kb than without. Shift forward to kneeling, and do the halos from there. (Low ceilings.) Then rock back into the squat and come up, and repeat the whole thing.

Those transitions sound awesome, I might have to borrow those! I'm not sure if I'll be able to roll up into a deep squat with kb or without, but it sounds like fun to try!

[tenaciousglee]

Yes, yes, kettlebells and Pavel and yoga are all well and good, but tell us more about the beer float! 

[Darth Yoga]

2 hours ago, Suzaqu said:

Those transitions sound awesome, I might have to borrow those! I'm not sure if I'll be able to roll up into a deep squat with kb or without, but it sounds like fun to try!

 

It is all about center of gravity and base of support. Obviously you need a pretty good deep squat for it, but body proportions have a lot to do with it also. It is easier if you are more top-heavy, which is why holding a weight out in front of you makes it vastly easier. Otherwise, you need to be able to hinge way forward at the hip not to topple backwards when sitting down from the deep squat. Coming up you can use more momentum, but still, holding a weight in front of you makes it loads easier.

 

It is the same reason that holding a weight during pistol squats makes them easier.

[Elastigirl]

19 hours ago, Suzaqu said:

Okay sounds good, glad to hear my numbers aren't too far off of yours. (Confession: I actually found out about kettlebells through stalking your thread when I was a recruit and you recruited me to the assassins.)  

 

I'm glad the warmups are flexible and that it can be fit into an everyday schedule. I definitely want to work on endurance, so I'm going to aim for mostly everyday. My ideal goal is to be able to get it in in the morning before work with my stretching since I'll be warm, and then be able to add on other kettlebell stuff, or other fitness stuff later in the day.

 

Thank you! It took multiple resizes to get that picture small enough. I had to keep reducing the quality, but I was so proud of the crow and I wanted a new avatar. 

Yay, glad I influenced you to the kettlebell side!

[Elastigirl]

10 hours ago, Darth Yoga said:

For three rounds of a warm up circuit, I'll only do two or three, and spend 5-10 slow breaths in one of those doing some prying. I've got a comfortable deep squat, so I'm just saying hello to the hips and ankles.

I haven't been doing S&S lately, but I do use the warm-up.

Because of my yoga background, I like smooth transitions between movements. So I'll grab my littlest kb, 20lb, do a goblet squat, and if it didn't feel smooth and comfortable going down, do one or two more. Then do some prying at the bottom, and from there, sit right down onto the ground, and do the glute bridge 5x with the kb on my lower abdomen. (Just as a reminder to keep the abs engaged.) Then roll up into a deep squat, which is easier with the kb than without. Shift forward to kneeling, and do the halos from there. (Low ceilings.) Then rock back into the squat and come up, and repeat the whole thing.

Good idea to do the halos while squatting, i"ll have to try that.

[Suzaqu]

10 hours ago, tenaciousglee said:

Yes, yes, kettlebells and Pavel and yoga are all well and good, but tell us more about the beer float! 

Hahahha, they are so good! A former coworker introduced me to them. It's a stout/porter (this one was a vanilla espresso porter) with vanilla ice cream. The richer and more awful for you for both ingredients the better. I used Ben and Jerry's ice cream, no low fat for this

 

I took a picture to send to former coworker, so here is the deliciousness and my messy kitchen island/extra counter/storage thing.

 

(I used one beer to make two, one for me and one for my husband and that was more than enough, these are richhhhhh!)

 

[Suzaqu]

6 hours ago, Darth Yoga said:

 

It is all about center of gravity and base of support. Obviously you need a pretty good deep squat for it, but body proportions have a lot to do with it also. It is easier if you are more top-heavy, which is why holding a weight out in front of you makes it vastly easier. Otherwise, you need to be able to hinge way forward at the hip not to topple backwards when sitting down from the deep squat. Coming up you can use more momentum, but still, holding a weight in front of you makes it loads easier.

 

It is the same reason that holding a weight during pistol squats makes them easier.

My squats aren't the deepest, but I bet working towards this will definitely help! And I'm fully prepared to fall over many times while trying  I love the physics/mechanics of how all these moves work, so cool!

[Suzaqu]

Week 1 Day 5

 

I did my crow and splits today! I've decided to stop putting a pillow under my face for my side crow, I feel stable enough that I can throw myself backwards if I'm going to face plant and I think it's causing me to not go as far forward as I need for good balance. It seemed to work well today, more experimenting will happen tomorrow

 

In the middle of writing this I realized that my book had been delivered and I hadn't been to the mailbox yet.  I'm so excited! It's bigger than I expected, I was expecting a small paperback, but this looks great. Lots of pictures, which is perfect! It smells a little weird, but I think that's just because it's pretty freshly printed.

 

I also realized that I haven't ever actually shared what pushed me into trying S&S. It was this article. Basically they had ballerinas do kettlebell training based on S&S and they improved their jump height and balance. I've been doing kettlebells for a bit, but I'm exited to try an actual program and see some real improvement!

 

 

Tracking:

Crow: 2/3, 0/3, 0/3, 0/3

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

Posting: 3/4, 0/4, 0/4, 0/4

Kettlebells: [x] Part 1, [  ] Part 2, 0/5, 0/5

[Darth Yoga]

3 hours ago, Elastigirl said:

Good idea to do the halos while squatting, i"ll have to try that.

 

Silvio (Neat Strength) recommended doing halos kneeling, for core/glute related reasons, but I thought "Brilliant! I won't have to fear for my light fixture!" Super low ceilings.  It also gives me an opportunity to practice moving from a squat into a high kneeling position and back.

 

1 hour ago, Suzaqu said:

I also realized that I haven't ever actually shared what pushed me into trying S&S. It was this article. Basically they had ballerinas do kettlebell training based on S&S and they improved their jump height and balance. I've been doing kettlebells for a bit, but I'm exited to try an actual program and see some real improvement!

 

 

I love that one of the articles linked to from there is titled "Kettlebells Improve Balance and Job Satisfaction".