Core Commit to Health & Fitness 2015, Round Four: Sep 21 - Nov 29

[Drastic]

Welcome back Raz! Glad you're better.

4/5 last week for me.

3xgym
1x vball playoffs, 3 back-to-back matches until 10pm. Next day I was toast. (We made it to championship game after beating first two brackets, lost by 2 points. Other team only had to play 2 matches - we had tied by season points up to that point and flipped a coin to determine who had to play all 3.)

Here are a couple plays from the middle match where we eliminated the top team from season play:
https://www.facebook.com/michelle.little.56/videos/10153217242145036/
I'm in all blue on the left.

[littleman]

Just 3/4 this time.

[buckworks]

I'm mostly back on my feet. The doc says to increase my walking gradually. He says that for now, three ten-minute walks would be better than one half-hour walk.

The discomfort is mostly gone. Mainly I'm conscious that that the ankle isn't 100% steady. It's not discomfort, it's just a bit of an odd feeling.

So I'm moving gingerly ... but I'm moving.

[Rupert]

Moving is good.  Keep on that repair path!  Well done. 

3/4 for me.  Getting better.  all short runs .  (less than 20 mins each)

[ergophobe]

Came to check in on my Core Commit buddies

Bucky  - didn't realize you had sprained your ankle. Sorry to hear that!

And Raz, what happened? Sounds like you had something happen but I couldn't see it in the thread.

[Drastic]

Awesome Bucky, keep it up!

5/5 last week for me.

3x gym
1x vball playoff indoor night
1x vball all day doubles tourney (still sore)

[Rumbas]

2/4 last week.

Yeah, nothing major Tom. Just the back acting up a bit, me travelling a lot and being a lazy douche.

[ergophobe]

just the back acting up a bit, me travelling a lot

Ahh... well that should clear - planks, Palovs and Transverse abdominis exercises
http://www.simplebackpain.com/transverse-abdominis.html#axzz3rlgGZ8gw
http://www.simplebackpain.com/bestabsexercises.html#axzz3rlgGZ8gw

and being a lazy douche.

That can be terminal

[Rupert]

Well I missed posting a week.
3 runs

last week 2 runs and a game of tennis (Short)
so 2 off 3/4

Got to get fit. A Mate has said he might get Guy Martin out for a ride with us:
Yup this Hero:
https://www.google.co.uk/search?q=guy+martin&ie=utf-8&oe=utf-8&gws_rd=cr&ei=v2BcVvn8DISgUfKEiogO

My Mates Dad was a Vulcan pilot... on the channel 4 program last night.

That would be just amazing!

[Rumbas]

>http://www.simplebackpain.com/

Good stuff Ergo, Thanks!

3/4 last week. Getting back into a nice routine lifting 3 times a week. Would like to get it to 4 eventually.

[Rupert]

Well done Rhumbas!

ergo.  apologies, I was so excited about Guy Martin, I forgot to engage at all.   Now bookmarked those two.  They should be in my morning stretch routine.  Thanks.

[Rumbas]

>back pain

Pretty simple I guess:

all you need to do is pull in your tummy hard like a greyhound whenever you go to bend over ~ whether it be your toothbrush or multiple bags of shopping.

[littleman]

Last two weeks were both 4/4.

[Drastic]

Week before last 0/5. I was toast for a couple days after my doubles tourney on that Sunday, and just took the whole week off.

Last week I started off well but got a bit under the weather and holiday so only 2/5. Dirt biking though!

[ergophobe]

You can actually do this while having a conversation - the key is navel in but breathe normally. If you have to hodl your breath you're doing it wrong.

The more intense versions are things like leg lowers where you bend your legs as much as you need, force the small of your back into the ground and lower your legs. Some trainers have you do this with a blood pressure cuff under your back to detect the exact moment you lose pressure and use that as a measure of transverse abdominis health.

Also, if you have a cable crossover - Palov presses are a good way to strengthen a back that's not doing so well. It strengthens the twisting muscles without actually twisting.

>back pain

Pretty simple I guess:

all you need to do is pull in your tummy hard like a greyhound whenever you go to bend over ~ whether it be your toothbrush or multiple bags of shopping.