Monday, June 6, 2011

P90xPLAN

First week is nailed. Fun workouts and I'm not too sore, I came prepared. They have you do a fitness test to have a baseline to track improvement, here are my results:

Resting Heart Rate: 57
Pull Ups: 6, with chin up bar, one foot on chair seat.
Vertical Leap: 10.5"
Pushup: 5 real
Toe Touch: +3"
Wall Squat: 60 seconds
Bicep Curls: 10 reps #20
IN & Outs: 40

My weekly P90x schedule(first 3 weeks of month)

Sunday: Cardio 1hr(treadmill)
other fun like dirt bike or cycling, PLAY OUTSIDE

Monday: Chest and Back
AbRipper
1 hr cardio(TM)
PLAY OUTSIDE

Tuesday: Yoga (Balance/stretch)
Cardio 30 minutes

Wednesday: Arms/Shoulders
AbRipper
Cardio 30 minutes

Thursday: Yoga (Movement)
Cardio 30 minutes

Friday: REST

Saturday: Legs/Back
AbRipper
Cardio 1 hr
MORE PLAYING OUTSIDE!

Notes--At this point I'm just doing the strength dvds and sticking with my cardio plan, because I really enjoy running/walking and I can control how I push heart rate better with intervals etc. Being new to Yoga I split the Yoga dvd into two parts--but this is also a time thing too. I work 6-7 hours(or more) Tuesday through Friday in our housecleaning business, which is also very physical.

Friday, June 3, 2011

Me Reloaded

The end of last July I was having an awesome day of riding in the woods(Brown's Camp), then hit a mechanical malfunction/brain fart and BAM hit a big fir tree head on. I broke my arm and tailbone instead of my neck(yes I kissed the ground when I realized I wasn't a vegetable), and sprained various other things. My bike was not hurt(Yamaha suspension ROCKS), and I left a scrape on the tree.

So the rest of the year has been spent recovering from the broken arm(distal fracture of the radius) and the tailbone, and getting back to the fitness level before the crash, as well as doing all this on top of work. Which, I'm there! And this last week I started the P90x program, and I'm finding it a lot of fun.

This time around with my broken(well, technically cracked)arm I decided to both educate myself about bone healing, as well as see how fast I could recover, for instance, how long would it take to do a flat hand on the floor pushup. When I broke my scaphoid about 5 years ago, I babied it and it took a few YEARS to be able to flex my wrist and put weight on it to do a pushup. FAIL.

This time around I did isometric flexing when my arm was in the cast to help minimize muscle loss, and when my cast came off I started working my wrist right away as much as possible. After a few weeks it was strong enough to use a crochet hook and I thought why not crochet an afghan for PT. It turned out to be GREAT therapy to unlock my wrist and build strength. Doing dishes by hand in the warm water helped my wrist relax and flex more too. I just tried to use my hand as much as possible, finding that fine line between pushing and not pushing too much. And it may sound corny, but it's kinda cool to have that afghan to remind me of my crash and recovery.

In January(5 months in), I started back with my upper body weightlifting using the baby 5# weights. In March I could do knee pushups with the Perfect Pushup handles. By the end of April I was back using the weight I was using pre-crash, as well as being able to do a real pushup(hands flat on floor) which was a huge milestone.

Being strong really helped me not get hurt far worse. Getting schooled in seeing how strength prevents Bad Stuff is really motivating to keep on keepin on!

Friday, May 14, 2010

Elliott Creek Trail, Brown's Camp, OR


Elliott Creek is a favorite trail at Brown's Camp(Tillamook State Forest ORV) in Oregon's Coast Range. It's pretty close out of camp and makes a nice warm up trail. You can make it hard as you want depending on the line and speed you take. It goes down to the creek, with some fun downhill whoops. After the second bridge you follow the creak for awhile. Each puddle becomes a whoop when it dries out in the summer. The whoops along there are uneven in spacing and size, so it makes for a fun run where you have to just let go and let the bike dance. Last summer I FINALLY got the hang of whoops and this section was a fun buckeroo!

After the third bridge is a fun long uphill run with some water bars and imbedded rocks. Years ago when they dumped all those rocks for erosion control, they were loose and slickery and very scary and frustrating for a beginning rider(me!). I was on an xr100 and would richochet and bounce all over--but I made myself do it, even if I had to paddle down. Now it's fun to blast(even though the rocks are MUCH easier being beaten into the dirt now) and have FUN on, remembering how it used to scare me.

It's cool to have a trail like this to ride over the years. So many memories! Following my sons on their PW50s, picking them up when they fell, starting the flooded bikes back up(ha!). Remembering how I sucked on those dang rocks, how frustrated I was at being so slow, and now I FLY(at least it feels like it!).

PS, this is NOT my helmet cam vid, I poached it from youtube.

Thursday, May 13, 2010

Just for Fun/Body Fat Formula

Here's a formula I found using measurements and weight that I've been using just to give me a ballpark idea of progress with body fat. I dont' expect it to be exact, but it's better than using a body fat scales for me--I have some weird electrical field or something, I get a really high BF on scales(like almost 40% and I'm DEF not that! in fact by this formula I get 21%)

A=(body weight x .732)+ 8.987
B= wrist measurement/3.14
C=waist measurement x .157
D=hip measurement x .249
E=forearm measurement x .434

Lean Body Mass(LBM)=A + B+ E - C - D

Body Fat Weight(BFW)= Total weight - LBM

Body Fat %= (BFW x 100)/total weight

(whee! one more percent and I hit "athlete"!)

PS, I can't find the link for this formula right this second, I'll hunt for it and get back with it. Enjoy!

Friday, March 19, 2010

Falling Down

Everyone hates crashing, but crashing has its good points too, and you CAN prep for it so you won't get (so) hurt.

Back in the olden days when I learned to ride horses, an important part of learning to ride was learning to fall. The basics were, draw the arms to the chest, round the back to get as much into a ball shape, and try to twist a little so that your ball shape can spread out and lessen impact as you roll it out--the tuck n roll. Relax so that your body can absorb the impact and be springy in the joints. Don't "brace for impact"--the idea is to spread out the energy over a wide area of the body, and then channel it out and away, instead of focusing impact on a small area and trying to absorb or stop the progress of the energy.

Here's Ryan Dungey's awesome crash with a side of tuck n roll.



See how his legs are relaxed enough so his joints boing(instead of tearing tendons or breaking ankles), and he tucks into a ball so that 1) he uses his momentum to roll like a ball into a somersault and he ends up on his feet to RUN to his bike, 2) he doesn't do a face plant(possibly injuring his neck).

On the trail where there is extra stuff to impale/crush/stab/smash you, you can add in holding on long enough to aim for a soft(er) landing spot, or giving it some throttle to aim you to a better landing spot(or hey, you just might pull it out and save it). Or at least try, ha.

Putting out your hands to break your fall is just about a guarantee for a broken wrist(probably a scaphoid, which requires extra futzing to get it to heal properly). It does take mental reprogramming to make it a new habit to bring the arms in to the chest and get ball-y and relax-y spring-y. If you can mess around with pushing your limits on a relatively safe terrain, ie crash on purpose (wearing all your gear of course!!!), you'll get three things done--overcome the mental fear of crashing to avoid the panic freeze that always makes things worse, relearn safer crashing technique, and actually find out where some limits are so you can ride faster and better.

It goes without saying that strength and flexibility training make all this EASIER with muscle response as well as enabling your body to withstand more force without tearing and breaking.

And by the way the movie Falling Down is on my top ten list!

Wednesday, March 17, 2010

Tabata This!

I just learned about the Tabata method (thanks Karen!!!) and found this exercise that would be killer to Tabatafy(is that a word?).

Info on the Tabata method
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

Hang Clean/Push Press/Squat

I was kinda scared the girl might drop a DB on her head, and don't listen to the fat burning blah blah, just do it cuz it's hard, works a whole bunch of muscles all over and will make you stronger! PS this would be a great vacation workout or for when you want something no brainer or just something different.

Upper Body Workouts

Like the Lower Body workouts, I split the Upper into two 30 minutes workout, one using bodyweight and explosive stuff, the other using weights. I also switched to using two dumbbells instead of the bar(though for the 3x4 reps I'll use the bar cuz it's "easier", or if I don't have the plates to make up two dumbells to get the weight). I'll put the weights I used for today's #1 wo, using 3x8 reps.

Upper Body #1
TRX low rows, at a moderate effort for warmup

Shoulder Press, #45(bar)
Upright Row, #45(bar)
One arm Row, #35(bar)
Flies, #12 (DB)
Incline Flies, #12 (DB)
French Press/Nosebreaker, #12 (DB)
Lat Pull Down, #12 (DB, I'm doing this by lying on the floor on my back, arms straight and DB touching floor above my head, move them keeping my arms straight to touch the floor down by my hips, and I move them SLOWLY)
Underhand bench press, #12
Standing Bicep Curl #15
Delt Raise, #12

TRX low rows to fail to complete jelly-fication of my arms :D I did 21 today.

Upper Body #2
TRX low rows at moderate effort for warm up.
TRX low rows "for real"
Hang Clean

Pushups
Bench Press
Tricep Dips
A bunch of pretend punching and upper cut type stuff holding #5 dumbbells(see those are good for something!), hopefully at this point there is a good song on the radio with a good beat to do this to.

TRX low rows to failure(can you tell I like these?!!)