NRoLfW, Stage 2

[lyorn]

I started with phase 2 yesterday -- kind of carefully, which was good, because there were some balanc-y exercises, inlcuding a tricky squat/push press, where I was very grateful for the avilability of a broomstick. I felt that I looked real stupid, and then I decided that I looked like someone trying to do diffcult balance exercises and anyone who had a problem with that could knock themselves out with a dumbbell.

I also walked right up to a trainer and said, "I need a step upstairs, where are they?" which became complicated as I have speech issues and had to paraphrase "step".

I did the push-press with the broomstick a few times, and then with the 7.5 kg barbell, which felt heavy enough for now. The dumbbell one-point row where you balance on one leg was also quite hard to get going at all.

The other exercises went kind of OK. I expect seriously sore leg muscles tomorrow -- we did static lunges at Caporeia warm-ups, and I know what those do to me.

But I successfully started stage 2, I figured out how to do all the moves and found all the gear, so I am quite happy with myself at the moment.

Comments

[daedala]

One note on the one-point row -- remember it's your arms that are supposed to be working. It's five rows on each leg. (Why, yes, I did do twice as much for the first couple of workouts.... :)

Workout B was the hard one, for me. Not that A was exactly easy, but B was the one that killed me. I also tended to do my intervals at different times -- right after B was usually logistically challenging. (The past few weeks had very special weather, round here.)

[lyorn]

I expect that it will take me one more session to get the balance of the one-point row, and then I can start doing serious work with the arms. Balance is a weak point for me. (You do not want to know how often I fell off the ball on the prone jackknives! *bg*)

I just prepared for workout B tomorrow: Read the description, went through the moves on the living room carpet and in the armchair. That seems to be a long one?

I have been doing intervalls after strength training in the past, but had to give it up with the NRoLfW workouts, because squats+running=no way. I'm kind of curious how this will turn out...

[lyorn]

Did the B now. Goodness, my legs. And my lower ribs, which took a lot more of my weight than they liked on both the Cuban snatches (2 kg????) and the prone cobra. I enjoyed the lat pulldowns and the deadlifts, though.

I went about the intervalls rather timidly. I use the treadmill, and go 5.5 kph for level 1, 6 kph for level 2, and 8 kph for level 4. But after all those leg workouts I was a little wobbly...

[daedala]

The Cuban snatches are internal shoulder rotations -- use the pink weights! I stayed at 2.5 lbs for all four B workouts and focused on range of motion. Ditto YWTLs in the next stage (which I start soon, omg I'm doomed). I actually found the arm rotation on the cobra harder than the lifting-the-torso part, probably because I've had enough yoga...

I was going to say the recovery intervals are supposed to be walking, but then I realized your advanced metric system meant you probably were... :)

The closest I got to doing intervals right after a workout was to shower, wait for my partner to get ready, and then go cycling. The wobbliness did not encourage me to try harder to get to the intervals after the workout, though. I dunno if that was giving up or reasonable.

[lyorn]

No pink weights in the mixed gym, but the cutest little shiny metal things. They look as if they might grow if you feed them *G*

I realized your advanced metric system meant you probably were...

Yes. 5.5 kph is a medium walk for me, 6 is energetic. 8 is a very slow jog.