Another question while I’m at it. I noticed a lot of CoC grip work. When do you think you’ll be ready for the CoC #2 or are you happy with your current regime? I’ve ordered a set and I’m anxiously waiting by the mailbox (not quite).
Tried some Heavy Grips at the fitness store the other day. I thought it odd I could easily close their 200 pounder. Theoretically that’s the CoC #2 on paper but won’t know 'til they show up.
2013-08-26 Mon.: Vintage lifts
Morning gymnastic
Foot gymnastic
Main:
Foam rolling
Mobility
Band Prayer Press: 10/10
Sumo DL 22 kg DB: 6/6
BW SL RDL: 6/6
Tumbling: 2 x
TGUs 15 kg DB: 2/2
2 hands anyhow 20 kg KB & 15 kg DB: 3/3
Corkscrew 12 kg: 6
Suitcase DL 22 kg DB: 5/6
Swings 20 kg: 20/22/32
Suitcase walk 22 kg DB: 5 rounds = 90 m
Deadhangs: 40 sec.
Stretching and yoga exercises
120 min walk
GTG:
Front tuck lever rows: 15
Could push myself quite a bit, knowing Tuesday will be active regeneration.
4325 kcal
227,8 g Fat
300,5 g Carbs
229,3 g Protein
[quote]Crushed_Idiot wrote:
Hey Avacado. Would just like to chime in on the foot gymnastics. Do you find that it helps coordination and balance being the base for most of your work? How does it affect your explosiveness since you lean more towards the KBs and bodyweight work?
[/quote]
Of course, it helps a lot, especially with the single legged stuff. For the explosiveness it’s sure helpful as well, but I just use my explosiveness sparingly lately, because I just went through realigning my posture (slumped shoulders and such), so I wouldn’t mess with explosiveness that much.
[quote]Crushed_Idiot wrote:
I find that when I’m off from exercising for extended periods of time (like most of the time) the joints become unhappy because the muscle that should be doing most of the work isn’t. They constantly pop and crack. Now that I’m back into the gym everything feels must better and more aligned, but I neglect the feet. Looked up some foot exercises, did them and it felt really awesome. I was going to post in my log about it but then saw you have foot gymnastics programmed almost every day and thought this may be the better place to discuss it.
[/quote]
I found the foot exercises really helpful for agility and think a few minutes almost every day is better than a bunch of exercises every now and then. I used to do them in the morning, in the evening my feet are tired from walking and I have slight problems with gripping stuff. Atm. I’m happy to be able to pick up (and toss) odd shaped toys at random, left by my daughter, off the floor and throwing in a round of foot bag work between the sets for loosening up. I just reprogrammed my routine, making more room for foot work if I like to do so.
[quote]Crushed_Idiot wrote:
It’s interesting how much work we actually expect from the feet but don’t give them the full attention they need. Sure, a lot of us do the flexion, rotation stretches and the occasional rub down, but they need more than that.[/quote]
Exactly my thoughts. Atm. I try foot bag work, stretches with a tennis ball and the casual slack line for ankle mobility and strengthening the smaller muscles - I suck at these things, so I keep doing them ;).
[quote]Crushed_Idiot wrote:
Another question while I’m at it. I noticed a lot of CoC grip work. When do you think you’ll be ready for the CoC #2 or are you happy with your current regime? I’ve ordered a set and I’m anxiously waiting by the mailbox (not quite).
Tried some Heavy Grips at the fitness store the other day. I thought it odd I could easily close their 200 pounder. Theoretically that’s the CoC #2 on paper but won’t know 'til they show up.[/quote]
I try to master the No. 2 by the end of the year, I intend to do the grip work only two times/ week for two month to experiment. I felt a huge improvement in the Kettlebell holds the last time I tried them.
I guess the 200 pounder isn’t one, because the trainer from CoC is supposed to be stronger as anything you could buy in a store. At least they claim that.
[quote]Avocadoshake wrote:
I try to master the No. 2 by the end of the year, I intend to do the grip work only two times/ week for two month to experiment. I felt a huge improvement in the Kettlebell holds the last time I tried them.
I guess the 200 pounder isn’t one, because the trainer from CoC is supposed to be stronger as anything you could buy in a store. At least they claim that.[/quote]
Well, that could just be marketing. There’s a youtube review comparing CoC and Heavy Grips and the CoC is a bit wider at the bottom - so more ROM. I should get the CoC Advanced pack on Thursday (Trainer, 1, 1.5, 2, 2.5) so we’ll see. I’m getting this 200 lb number from wikipedia for what it’s worth ( Captains of Crush Grippers - Wikipedia )
^^^maybe, that’s why I added the caveat.
2013-08-27 Tue.: Fun, grip
Morning gymnastic
Foot gymnastic
Actually I wanted to log a recreational run in the evening, but heavy rainfalls and a very soaky afternoon walk with the stroller left me to choose otherwise (see below). The child inside the stroller was protected by rain gear (almost everytime in the bottom of the cart), I however was caught unprepared.
So I did do:
mobility
14 min shovelglove
Hammer tilt: 4 very slow controlled sideways, 10 back and forth
Kettlebell holds 8 kg upside down, 30 sec. : 2 x
CoC Trainer: 10 x
CoC No. 1.5: 10 x 1 verrry slow and controlled ones
IronMind resistance band blue: 3 x 12
120 min walk - most of the time considerably wet, which left me drained and very hungry for the rest of the afternoon.
3597 kcal
204,2 g Fat
247,4 g Carbs
182,7 g Protein
^^somehow the figures went a bit out off wack, due to too much carbs and only few protein at lunch, but I felt like I needed it.
2013-08-28 Wed.: Push & Pull
Morning gymnastic
Foot gymnastic
Foam rolling
Main:
Mobility
Band Prayer Press: 10/10
Face Pulls 16 kg: 6/6
Pull ups - iso hold: til 6
DB Floor press 15 kg: 6/6/7
alternating with:
DB Flys 2 x 9 kg DB: 10/10/12
Renegade Rows 22 kg DB: 22/18
Strict Press 15 kg DB: 6/6/6
Straight back bridges: 12/12
Finisher:
Combo walk 2 x 9 kg DB: 5 rounds = 90 m
Deadhangs: 60 sec.
Foam rolling and stretching of the shoulders
7 min run with stroller
90 min walk
GTG:
Front tuck lever rows: 15/16
4467 kcal
231,2 g Fat
266,5 g Carbs
288,3 g Protein
2013-08-29 Thu.: Fun, Grip
Morning gymnastic
145 min walk
20 min run alone (4 k)
Mobility and stretching
1 Firefly
1 Crow
Deadhangs: 60 sec.
Hammer tilt: 4 x sideways, 10 x back and forth
Kettlebell holds 8 kg upside down: 55 sec.
IronMind resistance band blue: 3 x 12
GTG:
Front tuck lever rows: 6
little lazy, did skip a few things like the grippers and the foot work, but the run was extremely good and the KB hold also.
3303 kcal
182 g Fat
205,8 g Carbs
177,9 g Protein
^^^lots of avocados and nuts/ nut oil today 
2013-08-30 Fri.: DLs, Squats
Morning gymnastic
Foot gymnastic
120 min walk
Foam rolling
Mobility
BW SLRDL: 6/6
KB swings 20 kg: 32/40
SLRDL 22 kg DB: 8/8
Goblet Squats
22 kg: 12
24 kg: 12/12
32 kg: 11/12
Sumo DL
22 kg DB: 10
24 kg: 12
32 kg: 12
40 kg: 12/8
Farmer Walk 48 kg: 2 rounds = 36 m
Deadhangs: 60 sec.
Foam Rolling & Stretching
GTG:
Front tuck lever rows: 6
3869 kcal
203,3 g Fat
271,4 g Carbs
233,9 g Protein
Wanted to go heavier on the DL, but felt otherwise, so I stuck with the 40 kg (KBs) and took the 48 kg for a walk instead. I hopefully will get a barbell soon, that’ll make things a lot easier.
2013-08-31 Sat.: Reg.
Morning gymnastic
Foam rolling
120 min walk
Foot gymnastic
Foam rolling, stretching and mobility
2833 kcal
129,5 g Fat
224,1 g Carbs
178,9 g Protein
Glutes and hammies in especial hate me today for yesterdays training.
2013-09-01 Sun.: Reg
Long gymnastics in the morning with stretching and foam rolling
115 min walk
more foam rolling (glutes, and feet in peculiar)
4169 kcal
294,6 g Fat
220,5 g Carbs
174,8 g Protein
^^^Made Avocado fries for lunch (baked ones), so the (healthy) fats went a bit through the roof. Was good tho.
2013-09-02 Mon.: Vintage lifts
Morning gymnastic
Foot gymnastic
Main:
Mobility
Band Prayer Press: 10/10
Sumo DL 22 kg DB: 6/6
BW SL RDL: 6/6
Tumbling: 2 x
TGUs
8 kg KB: 2
12 kg KB: 2
16 kg KB: 2
2 hands anyhow
2 x 8 kg KB: 4
20 & 12 kg KB: 2
20 & 16 kg KB: 2
Corkscrew 12 kg: 6
Suitcase DL 22 kg DB: 6/6
Swings 12 kg with one hand: 20/20/20
Mixed walk 20 & 16 kg KB: 6 rounds = 108 m
Deadhangs: 40 sec.
Foam rolling and stretching
120 min walk
GTG:
Front tuck lever rows: 15
4355 kcal
219,4 g Fat
304,6 g Carbs
251,7 g Protein
2013-09-03 Tue.: Fun
Morning gymnastic
Foot gymnastic
Fun circuit:
100 rope jumps
mobility
some tire flips
100 rope jumps
mobility
14 min run (5 min/ k)
Stretching
Pull-ups: 15/10
Grip:
Hammer Tilt: 5/10
CoC Trainer: 10
CoC No. 1.5: 2-2-2-2-2
IronMind resistance band blue: 3 x 12
Foam rolling
150 min walk
Front tuck lever rows: 16
3310 kcal
180,9 g Fat
265,8 g Carbs
167,4 g Protein
At the nearby school track I found some tractor tires, they used for some fun rolling contest. I flipped them around a bit. Will get my own tire now!
First time you’ve done tire flipping? Can be addictive.
2013-09-04 Wed.: Push & Pull
Morning gymnastic
Main:
Foam rolling
Mobility
Band Prayer Press: 10/10
Face Pulls 16 kg: 10/10/10
Double towel pull-ups: 3
KB Swings (oh) 8 kg: 30
Push ups - iso hold: til 6, til 3 - really hate those
KB Floor press 16 kg: 8/10/8
alternating with:
DB Flys 2 x 9 kg: 12/12/12
Finisher: DB Floor Press 2 x 9 kg: 5
Rev. DB Flys 2 x 9 kg: 10/10
Swimmers 2 x 9 kg: 10/10
Strict Press 16 kg KB: 8/8
Renegade Rows 22 kg DB: 22/10
Straight back bridges: 10/10/10
Finisher:
Combo walk 2 x 9 kg DB: 6 rounds = 108 m
Deadhangs: 60 sec.
Stretching
9 min run with stroller
110 min walk
GTG:
Ankle mobility throughout the day
3199 kcal
171 g
232,4 g
194,7 g
^^Unbelievable, I AM stuffed. And KBs are easier to handle for pressing (at least for me) it seems.
[quote]cavalier wrote:
First time you’ve done tire flipping? Can be addictive.
[/quote]
Yes, tomorrow I’m back for more (and some rope skipping).
2013-09-05 Thu.: Fun
Morning gymnastic
Slack line practice - so no more footwork today
Fun circuit:
100 rope jumps
mobility
some tire flips
100 rope jumps
13 min run (5 min/ k)
Stretching
Dead hangs: 60 sec.
Grip:
Kettlebell holds 8 kg upside down: 55 sec.
IronMind resistance band blue: 3 x 12
Hammer tilt: 5/10
Foam rolling
200 min walk
GTG:
Ankle mobility
Front tuck lever rows: 15
Pullups + 11 kg: fail 
Pullups: 12/10/10
used up my lat strength elsewhere, I guess
3771 kcal
223,7 g Fat
230,9 g Carbs
197,1 g Protein
2013-09-06 Fri.: DLs, Squats
Morning gymnastic
Foot gymnastic
115 min walk
Foam rolling
Mobility
BW SLRDL: 6/7
KB swings 20 kg: 30/40
SLRDL 22 kg DB: 8/8
Goblet Squats
22 kg: 12
24 kg: 12/12
32 kg: 10/13
Sumo DL
32 kg DB: 12
40 kg: 12
48 kg: 3
56 kg: 1
Deadhangs: 60 sec.
Foam Rolling & Stretching
GTG:
Front tuck lever rows: 8
4059 kcal
245,7 g Fat
188,7 g Carbs
249,6 g Protein
Dropped the Farmer’s walk, because I was pretty stuffed with the DL.
2013-09-07 Sat.: reg.
Morning gymnastic
140 min walk
GTG:
Pull-ups + 11.5 kg: 1
Pull-ups: 10/20
Foot gym. and Foam rolling
3324 kcal
167,5 g Fat
265 g Carbs
176,6 g Protein