2009 SB Fitness Exercise Challenge!!!

[wb416]

I was mistaken for describing the hack squat --I think I meant the front squat instead . . .I just can't use proper front squat mechanics with the "tip & cradle" method on big steel doubles.

The "tip & cradle" lift technique for my double 104's produces too much static torque on my whole back: It's too heavily awkward & oblong and I cannot bring the mass close enough to my body's center-of-mass/center-of-gravity to solely utilize the driving power of my legs to stand up (I'm only 5'-6"/160lbs; 170cm/70kg). My Ford Explorer has a relatively high liftover height for my stature, so my best technique to is to hang clean/hang pull the load, left & right hands gripping the tank valves with the twinset upright, power it up & over the bumper and into the cargo area --keeping my head up; back straight; quarter eagle football stance; lift and accelerate with the quads/gluts ("shoot your hips up & out" as my strength coach at UCLA used to say) and finally explode up and over using the calves & trapezius muscle shrug of your shoulders.

Your post makes a good point... different techniques for lifting to a given height might be necessary for different body types and heights.

My other technique may not prove so favorable either. I use this one to get tanks off the floor and into the vehicle. I use more of the "Front Squat"-like or an Oly Lift position, with my knees/legs angled around the tanks. I squat down until the top of the tank valves is close to my chest, then grab the tank valves (like you suggest above). My arms are in almost a T-Rex type position with the elbow off to the side. Then I stand up. This requires "static" upper body strength just to hold the tanks against my body, but all the lifting is with my legs. When I stand to full extension, if the bottom of the tanks don't reach the necessary liftover height, I use my knee/quad from one leg to lift under the tanks and lever them up into position.

 

[sarita75]

Saturday 10/24 - three dives. BTs 45, 61 and 79 minutes with water temps btw 79-82 degrees. Freaking lovely!

 

[kathydee]

Thanks for all the discussion about exercises to help prep for tanks, I really appreciate it. Will incorporate some of the exercises when I get back from this weekends dives.

Thurs: 30 minute walk

Fri: Back/Bi/Abs
3 exercises per body part
8-12 reps - 95% of max

3 sets 40 crunches

Sat: 1 - 60 minute dive to 48 ft
1 - 66 minute skills dive

Sun: 1 - 60+ minute dive to 61ft - 53F water. Beautiful kelp forests of Lobos

It's so exciting to be nudged a little ways out of my mentors nest just to find teammates who are also new to & psyched to be on this path. It's my first post course weekend where we pulled a beginner team together ;-).

I couldn't believe how comfortable I felt in the kelp and 2' vis 53F water at the mouth of the cove today. The DS is getting so much easier.

Hard to believe my first cold water dive was in April of last year, then split for months in the tropics so by late August had only logged about a dozen cold water dives. After this weekend feel certain that I've successfully completed the initial phase of my WWW conversion ;-). And it's exciting that there is still so much more to learn & that I have such knowledgeable mentors & friends! Feeling really lucky!

Ok - now it is me rambling - but it really was a spectacular weekend!

Now off to the pool to swim laps.


Totally fun! I love it.

 

[sarita75]

Sunday 10/25- jogged this morning doing the C25K program. 5 minute warmup and cool down, with 20 minutes of running. This evening, 2 tank dive - 45 and 50 minutes. Second one was with manta rays and absolutely amazing!!!

 

[kathydee]

Saturday 10/24 - three dives. BTs 45, 61 and 79 minutes with water temps btw 79-82 degrees. Freaking lovely!

Nice Sarita! Enjoy the warm water !!!!!!

 

[wb416]

Sunday:
Bike Ride on the Little Miami trail with our touring bikes. 17 miles; 1hr 40min; leisurely pace looking at the fall foliage

Monday:
Bike Ride in flat windy NW Ohio with my road bike. 16 miles; 1hr; head winds in all directions; ready for bed... LOL

 

[RoyN]

Saturday: did a 2 tank dive on the Beach hopper 2 and started my search and recovery dive.

Monday: Did the exercise machine in Koret Gym for 60 minutes and managed to clean out 600 something calories. I need to fit back into my wetsuit for my 6 week in Vietnam and 2 week in Fiji trip next year.

 

[sarita75]

Monday - three more dives, all btw 50-78 minutes. Last day in Hawaii.....

 

[wb416]

Cycling Sprint Training

Nice 15 minute warmup at low speed (10-12mph), high cadence 90+.

Started with 10 second sprint bursts (25+mph; 120+rpms); 10 seconds rest
Did that for 6 cycles.

Max'd out gears and sustained 40+mph for 30 seconds

Idled back to 20-22mph and held that steady until my overall average MPH reached 15mph (including warmup).

Total: 22 minutes; 5.7 miles; 15.1mph ave; 41.3mph max (PR)

 

[wb416]

Easy cycling on the road past marshes and down muddy roads. 6-10mph headwind outbound.

22miles, 1:30, 13.5mph ave, 29mph max

Pics and details in our blog.