Diet and Workout Routines

[Nicky]

I was talking to members at my club and they told me about The Color Run- Keep in mind that I never run. I loathe cardio, but I figure that this is something that I need to do. Just one of my personal goals to say that I did something that I thought I never would. The next color run is slated for Oct. 4, 2014. And I think that will give me more than enough time to somewhat train.

The member told me about how groups that sign up together dress in costumes, etc. So, I'm just putting it out there if anyone is intrested in getting colored powder dumped on them at various points and whatnot, let me know.

 

[AuxiliaryPie]

Gonna have my buddy film my squats and cleans tomorrow..might need some of you to be form police for me

 

[Nicky]

Gonna have my buddy film my squats and cleans tomorrow..might need some of you to be form police for me

Squats form = I've mastered. It's easily the one move that I know my form is perfect on.

 

[AuxiliaryPie]

working on getting my squat and power clean clips on youtube.. video editing on a netbook blowsss

[video=youtube_share;m7GbzCDy2to]http://youtu.be/m7GbzCDy2to[/video]

the squats were my heavy set, i think the first 3 reps were good but the last two were kinda shitty.

power cleans were OK i think, almost hit myself in the face on the second set though. I only put up the heavier sets for the lifts cuz i know the lighter ones were darn near perfect

 

[DCunleaded]

[video=youtube_share;m7GbzCDy2to]http://youtu.be/m7GbzCDy2to[/video]

Squats looked solid; I like high bar back squats because of the carryover to weightlifting. One thing I tweak with my guys, and it took a while for many of them, is to stop bending the wrists backwards when putting the bar on your back. I tell folks to imagine their wrists are in a splint, and are unable to bend back. You might have to play around with your grip width, but straight wrists provide for a 3rd and 4th foundation to lay the heavy bar (1st and 2nd being your shoulders). Having the extra support comes in handy when you start doing heavy singles. It's not anything big, but watch how bent back your wrists are when you're at the bottom of your squats.

Power cleans:
-feet are a bit wide to start; I like to keep the same stance as a deadlift. As a result, you can bring your hands a little closer in on the bar. I place my hands just outside my body.
-you are pulling early with your arms. Aside from gripping the bar, your arms aren't really used much to move the bar; it's all in your hips. It's a very common thing, and is easily correctable with a bit of work.
-below is a diagram of the full/squat clean, which is the same as the power clean only with receiving the bar in a deeper squat.

Solid work! Keep it up!

[video=youtube;PMSeeh6rmUI]https://www.youtube.com/watch?v=PMSeeh6rmUI[/video]

 

[AuxiliaryPie]

Thank you! yeah I always tend to be too wide when i do things, just a habit i suppose. Definitely gonna work on that

 

[AuxiliaryPie]

.

 

[DCunleaded]

Thank you! yeah I always tend to be too wide when i do things, just a habit i suppose. Definitely gonna work on that

The width will correct itself once you go heavier; however, pulling too early can really stunt your ability to clean more weight. Danny Camargo is a WL coach near me, and he is all over youtube doing demos on Oly lifting...

Hurt my knee doing heavy sandbag/kettlebell runs about three weeks ago, and an hour later my right knee swole up something fierce. Got the swelling down via the traditional methods, and saw an Ortho this week for exam/xray/MRI; result is a small/minor tear in my meniscus. Shot of cortisol Monday morning should do the trick, and I'll have to miss one of my Masters' track meets next week, but happy that surgery isn't an immediate option or that work won't be affected. Looks like its a couple weeks of upper body focus, and rowing for conditioning!

 

[Nicky]

How should I approach training for a 5k? I know I don't have to run the entire thing, but as someone who hates cardio, I feel I need to at least try to prepare in the proper way. Advice/feedback is greatly appreciated.

 

[Pick6]

How should I approach training for a 5k? I know I don't have to run the entire thing, but as someone who hates cardio, I feel I need to at least try to prepare in the proper way. Advice/feedback is greatly appreciated.

I mean it's a color run aka non-competitive. Don't see the need for much training. But I would assume you would train for a 5k similar to how you would a half-marathon. Start at whatever distance you are comfortable running at then work your way up. Ideally your "peak" training distance wants to be a little past the 3.1 miles or whatever it is.

 

[Nicky]

I'm not a runner-- I never have been. I don't even do the treadmill.

 

[Ruken]

I'm not a runner-- I never have been. I don't even do the treadmill.

Start with sprints they help build a base cardio and are short in time. Then you are really just gonna have to bite the bullet and do it. 5k really isn't bad if, you already workout and such so the cardio endurance for a 5k won't be too hard to achieve.

 

[Sumac13]

How should I approach training for a 5k? I know I don't have to run the entire thing, but as someone who hates cardio, I feel I need to at least try to prepare in the proper way. Advice/feedback is greatly appreciated.

May want to look into Jeff Galloway's training program. It's a mix of walk/run. My sister used it to run a half marathon, and she isn't a hard core runner. She started from scratch.

 

[DCunleaded]

Start out by running at the speed/intensity/pace at what you think you will be for the 5K, for about three minutes; then walk for one minute. Repeat this five or so times your first day, and try to do it every other day for about a week, before you up it to four minutes of running with a break. Try to up it every week or so, and you will eventually figure out your pace. After a couple weeks, try to 'test' yourself by going for thirty minutes, with only 1-3 rest intervals.

That's the Galloway method for people who don't want to read a running book, more or less

 

[Funny Man Rocco]

I feel like a 5k is mostly mental for a reasonably fit person. I ran one two weeks ago and the last time I ran was the same 5k two years ago. I was thinking it was going to be hell but I ended up running the whole thing without stopping. I did keep a slow pace and didnt really give a shit about my time which was around 33 minutes but I'll take it for being someone who hates to and doesnt run.