well seeing how it's almost the 31st and i just found out about this... i'm a little late... however i will test tomorow and post the results :)

Anomoly:

 well seeing how it's almost the 31st and i just found out about this... i'm a little late... however i will test tomorow and post the results :)

 

I wouldn't worry too much. I have known about this for the last 28 days and have done very little. I was able to get in a swim this evening. 

10x50 on 0:45
200 Kick IM (Individual Medley, that's butterfly, back, *** and freestyle, in that order)
200 Drill IM

The next set is on 10 seconds rest
25 Fly
50 Fly
75 (50 Fly, 25 Back)
100 (50 Fly, 50 Back)
125 (50 Fly, 50 Back, 25 ***)
150 (50 Fly, 50 Back, 50 ***)
175 (50 Fly, 50 Back, 50 ***, 25 Free)
200 IM

100 EZ

4x50 IM on 1:00

100 EZ

200 Kick
200 Pull
200 Warm Down

 1 Hour road ride on mountain bike this evening. 

 

Friday is the last day of the challenge and my 42 birthday.  I have taken a vacation day so I can ride my time trial.  Based upon the ride tonight I am ready for the TT.  I will try to ride the TT early in the morning, rest for an hour or so then give the TRX test a shot.  Barring something unforeseen I will attain my goals per the original test.

My original goals from the beginning of the month:

My goal is to increase my initial test scores by 25%-30% by the end of this month.  I will use the TRX 3-4 days per week, trying to incorporate Fraser’s aforementioned circuits.

 TRX Atomic Push Up – 13

TRX 45 Degree Row – 17

TRX Hip Press – 18

TRX Postural Squat – 13

Oblique Crunch – 11 to each side

1:42 Time Trial on the road while riding my mountain bike.  I will ride the same route again at the end of the month.  My secondary goal is to see a 10% better time on the same time trial course. 

 

 ok so i did the test for the first time this morning and i have to say i was dissapointed... some exercises i couldn't even go 30 seconds (ones in bold)...

 

• TRX Atomic Push Up – 15

• TRX 45 Degree Row – 15

• TRX Hip Press – 10

• TRX Postural Squat – 12

• Suspended Lunge (Left Leg): 12
  Suspended Lunge (Right Leg): 12

 

Ahhh, sick day!

No training today. A cold, cough and guts.

I'm feeling better tonight, so if i'm still good in the morning I'll get my TRX out.

 Last TRX workout prior to the test on Friday.  My numbers were are bit chaotic, but I am ready for Friday.

I made a few changes to my 4th circuit as i want to focus a bit more on upper body.

Circuit #1
TRX Atomic Pushup - 19
TRX Low Row - 21
TRX Hip Press - 28
TRX Postural Squat - 22

 Circuit #2
TRX Deep Chest Press - 16
TRX Suspended Runner - 15/15
TRX Single Arm Row - 14/15
TRX Single Arm Postural Squat - 18/17

Circuit #3
TRX Suspended Oblique Crunch - 15/15
TRX Biceps Clutch - 13
TRX Hamstring Curl - 25
TRX "Y" Shoulder Raise - 12

Circuit #4
TRX Standing Chest Fly - 12
TRX Suspended Side Planks - 11/11
TRX Single Arm Bicep Curl - 10/10
TRX Standing Back Extension - 10
TRX Tricep Press - 10

Neil Mallinson- Master TRX Instructor-

I have been participating in the 31 day fitness challenge and I really have enjoyed it! 

Starting numbers

October 1st                                                          

Atomic Push ups- 21

Lunge - Right leg in - 23

Lunge Left leg in- 22

Rows- 21

Hip Lifts- 26

Overhead Squats- 26

October 30-

Atomic- 25

Lunge- R- 25

Lunge L- 25

Rows- 24

Hip Lifts- 30

Overhead Squats- 30

I improved in all tests!  I am very excited to see the progress that has occured.  I did the test every 3 days consistently.  I found that although I improved in number, I had to put a lot of focus on the form as I tried to go faster.  The first time I did it, I was breathing heavily and felt like I was going to collapse!  As I did the test consistently, I found my strength and recovery improved.

Wow I can;' believe it is the end of the month. Here are my Results from the 31 day Challenge I was surprised at what one month can do!! Oct 2nd Atomic pushups: 9 on knees Lunge Right leg 14 Lunge left leg: 15 Row 13 Hip lifts : 14 postural squats: 14 October 31st Atomic pushups: 11 knees Row: 19 lunge with left leg 20 Lunge with Right leg 21 Hip press: 23 Postural Squat: 22 I was able to improve in every exercise. I loved this challenge. I work out on a regular basis but I felt like i was able to take it to a new level with training with the TRX . I plan on testing once a month and see how much more progress i can make. One long term goal is to get to a regular push with the atomic pushup Good Luck to everyone else and I hope you make your goals!!!

MaxKon:

Height: 6'1
Weight: 179lb
Belly: 34" in good posture, 36" in relaxed posture. It used to be  33" relaxed [:'(]

Exercises:
Atomic Pushup: 18 [Target: 22]
Suspended Lunge: (R): 16    (L): 16 [Target: 20 each]
Back Row: 25 [Target: 30]
Hip Press: 29 [Target: 26]
Postural Squat: 21 [Target: 25]

Height: 6'1 (No Gain! darn!)
Weight: 188lb (+9)
Belly: 32" (-2) in good posture, 34½" (-1½) in relaxed posture. Woo Hoo!

 I still have a cold, so the exercises will be a little more difficult since I can't breath through my nose.
Warm up: stretches and nose blowing. I think I got it pretty clear.

Exercises:
Atomic Pushup: 26 (+8) [Target: met +4]
Suspended Lunge: (R): 23 (+7)    (L): 24 (+8) [Target: met +7½]
Back Row: 30 (+5) [Target: met]
Hip Press: 35 (+6) [Target: met +9 ]
Postural Squat: 29 (+8) [Target: met +4]

Woo hoo! A plus on everything. I had some motivational music playing, and that seemed to help me build up speed and keep going.

xenophon:

Atomic Pushup -The pushup and plank positions are not a good idea for me at the moment. So I spent all 30sec with my heels in the cradles and the back of my head on the floor.

Suspended Lunge - 17L, 18R. Hadn't done many of these lately, nice to see my balance has improved.

45 degree row - 17. I only recently got the okay for pulling strength movements again.

Hip press - 16 1/2. Got to the top before time ended.

Postural Squat - 7L only. One-armed my body wants to twist and my right arm doesn't move that way so I can't do it with both arms.

Wed Oct 31: Morning Phys Ther. Afternoon TRX Functional Fitness Test. Evening Rowing as of posting (to get in before deadline), I need about 11 1/2 kilometers to complete a concept2 challenge.

Atomic Pushup - Physical Therapy has shown some good signs and I got to add the Front Plank back into my routine on Monday. So I held a Front Plank without the TRX for 30seconds.

Suspended Lunge - 18L, 20R. Didn't do as many of these as planned over the month, but my numbers improved.

45 Degree Row - 23. I had to stop and only restarted these on Monday. Nice to see the jump in numbers.

Hip Press - 17. Didn't do many of these, but the number went up a little.

Postural Squat - 4L only .My right arm just doesn't have that range of motion and I could only do 4 with proper form, 8 overall, but only counted 4. This number decreases.

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I started with my time trial.

 

Initial TT – 1:42

Today – 1:23

 

Shortly thereafter I ran through my TRX test.

 

Atomic Pushup – Initial: 13 Today: 21

Low Row - Initial: 17 Today: 23

Hip Press – Initial: 18 Today: 28

Postural Squat – Initial: 13 Today: 24

Oblique Crunch – Initial: 11/11 Today: 18/18

 

I certainly saw significant gains in TRX reps & speed on my bike.  The gains are to a great extent a reflection of my poor condition at the beginning of the month.  Several injuries had limited my training earlier in the year.  Going forward I will not see such significant gains, but it was FANTASTIC to see the immediate results this month. 

 

I lost only 2lbs this month – a good thing.  I have struggled to keep on weight in the past. 

 

Today I was able to turn much larger gears while maintaining my cadence at 86-92 rpm.  I believe the focus on my core adds the stability to push the bigger gears for longer periods of time. 

 

Throughout the rest of the fall I plan to ride at least 3 days per week & workout with the TRX 2-3 times per week.  If I can avoid injury I will give La Ruta de los Conquistadores another shot in 2009.  I believe TRX will be a great aid in building the core stability to slog my way over the volcanoes and through the mud for four days. 

 

Thanks for the added motivation in October.  I am starting to feel strong again.  Not bad for 42.  Now it is time for a Dos Equis!

 

Keep me informed about future challenges.

 

Dave

 I know the official challenge is over, but I am starting Monday Dec 29, 2008 and running my own for 5 weeks, ending Sunday Feb 1, 2009. Looking forward to seeing all kinds of progress!