{"id":351,"date":"2011-11-24T20:57:37","date_gmt":"2011-11-25T01:57:37","guid":{"rendered":"http:\/\/madstone.net\/?p=351"},"modified":"2011-11-25T05:58:32","modified_gmt":"2011-11-25T10:58:32","slug":"day-1970-core","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=351","title":{"rendered":"Day 19\/70: Core"},"content":{"rendered":"<p><a href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 850 points for:<\/p>\n<ul>\n<li>Jump Rope:\n<ul>\n<li>0:01:00\u00a0(+5 pts)<\/li>\n<li>0:00:40\u00a0(+5 pts)<\/li>\n<li>I&#8217;m much better at this with no shoes on.<\/li>\n<\/ul>\n<\/li>\n<li>Jumping Jacks:\n<ul>\n<li title=\"Personal Record!\">55 jumping jacks\u00a0(+16 pts)<\/li>\n<li>36 jumping jacks\u00a0(+10 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Farmer&#8217;s Walk:\n<ul>\n<li>180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts)<\/li>\n<li>180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts)<\/li>\n<li>180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts)<\/li>\n<li>180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Leg Lift:\n<ul>\n<li>0 lb\u00a0x\u00a09 reps\u00a0(+5 pts)<\/li>\n<li title=\"Personal Record!\">0 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<li>0 lb\u00a0x\u00a08 reps\u00a0(+5 pts)<\/li>\n<li>I&#8217;m putting 0 pounds for this as I&#8217;m barefoot, no added weight. Okay, those really got my attention.<\/li>\n<\/ul>\n<\/li>\n<li>Superman:\n<ul>\n<li>28 sec\u00a0(+5 pts)<\/li>\n<li>25 sec\u00a0(+5 pts)<\/li>\n<li>23 sec\u00a0(+4 pts)<\/li>\n<li>37 sec\u00a0(+7 pts)<\/li>\n<li>30 sec\u00a0(+6 pts)<\/li>\n<li>24 sec\u00a0(+4 pts)<\/li>\n<li>18 sec\u00a0(+4 pts)<\/li>\n<li>35 sec\u00a0(+7 pts)<\/li>\n<li>22 sec\u00a0(+4 pts)<\/li>\n<li title=\"Personal Record!\">54 sec\u00a0(+10 pts)<\/li>\n<li>37 sec\u00a0(+7 pts)<\/li>\n<li>48 sec\u00a0(+9 pts)<\/li>\n<li>23 sec\u00a0(+4 pts)<\/li>\n<li>42 sec\u00a0(+8 pts)<\/li>\n<li>Last 5 sets were YAYOG hyperextensions with hands under chin.<\/li>\n<\/ul>\n<\/li>\n<li>Bicycle (abs):\n<ul>\n<li title=\"Personal Record!\">14 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>Ouch. Ouch. Ouch.<\/li>\n<\/ul>\n<\/li>\n<li>Russian Twist:\n<ul>\n<li title=\"Personal Record!\">17 reps\u00a0(+8 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>10 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>12 reps\u00a0(+6 pts)<\/li>\n<li>Sets 2-6 were done holding a basketball between my feet.<\/li>\n<\/ul>\n<\/li>\n<li>Side Plank:\n<ul>\n<li>40 sec\u00a0(+28 pts)<\/li>\n<li>34 sec\u00a0(+23 pts)<\/li>\n<li>28 sec\u00a0(+19 pts)<\/li>\n<li>These are actually YAYOG hip ups; I am trying them to relieve the boredom. Seconds are &#8220;per side,&#8221; of course. I did 10+ hip-ups per side, for a total of more than 60.<\/li>\n<\/ul>\n<\/li>\n<li>Plank:\n<ul>\n<li title=\"Personal Record!\">134 sec\u00a0(+46 pts)<\/li>\n<li>32 sec\u00a0(+11 pts)<\/li>\n<li>42 sec\u00a0(+14 pts)<\/li>\n<li>Pretty happy with what I think will be another gold star. These were done on a 3-minute cycle, starting the next plank right at the 3-minute mark. Same with the side planks.<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Straight Leg Raise:\n<ul>\n<li title=\"Personal Record!\">3 reps\u00a0(+5 pts)<\/li>\n<li>My legs were not straight, I know, but I did get my thighs well above parallel with the ground. 2-second hold on each of these.<\/li>\n<\/ul>\n<\/li>\n<li>Running:\n<ul>\n<li>0:43:50\u00a0||\u00a05.5 km\u00a0(+260 pts)<\/li>\n<li>I think the zombies would have caught me today.<\/li>\n<\/ul>\n<\/li>\n<li>Walking:<\/li>\n<ul>\n<li>0:16:05\u00a0||\u00a01.8 km\u00a0(+48 pts)<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 186.5<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 850 points for: Jump Rope: 0:01:00\u00a0(+5 pts) 0:00:40\u00a0(+5 pts) I&#8217;m much better at this with no shoes on. Jumping Jacks: 55 jumping jacks\u00a0(+16 pts) 36 jumping jacks\u00a0(+10 pts) Farmer&#8217;s Walk: 180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+48 pts) Leg Lift: 0 lb\u00a0x\u00a09 reps\u00a0(+5 pts) 0 lb\u00a0x\u00a010 &hellip; <a href=\"https:\/\/madstone.net\/?p=351\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 19\/70: Core&#8221;<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[30],"tags":[],"class_list":["post-351","post","type-post","status-publish","format-standard","hentry","category-post"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pgY3e-5F","jetpack-related-posts":[{"id":371,"url":"https:\/\/madstone.net\/?p=371","url_meta":{"origin":351,"position":0},"title":"Day 27\/70: Pull","author":"Jorah","date":"December 2, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 577 points for: Pull-Up: 5 reps\u00a0(+27 pts) 5 reps\u00a0(+27 pts) 5 reps\u00a0(+27 pts) YAYOG Intervals: Week 4, Day 3: I could really feel these in my back as well as my forearms. Weighted Inverted Row (Let Me Ups): 47 lb\u00a0x\u00a07 reps\u00a0(+31 pts) 47 lb\u00a0x\u00a07 reps\u00a0(+31 pts) 47 lb\u00a0x\u00a08 reps\u00a0(+32\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":403,"url":"https:\/\/madstone.net\/?p=403","url_meta":{"origin":351,"position":1},"title":"Day 42\/70","author":"Jorah","date":"December 17, 2011","format":false,"excerpt":"Jorah\u00a0earned 671 points for: Plank: 121 sec\u00a0(+42 pts) 99 sec\u00a0(+34 pts) 109 sec\u00a0(+38 pts) plank-a-day, not part of the YAYOG program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class - W6\/D3 \"Pull\" - Pull-ups done with fast up\/slow down, 3-sec hold at top. Let Me Ins: 12 reps\u00a0(+5 pts) 6 reps\u00a0(+2\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":519,"url":"https:\/\/madstone.net\/?p=519","url_meta":{"origin":351,"position":2},"title":"Day 14\/70","author":"Jorah","date":"January 28, 2012","format":false,"excerpt":"I\u00a0earned 1064 points on fitocracy.com for: Plank: 559 sec\u00a0(+100 pts) #plankaday New P.R., but the 10-minute mark is still safe. 559 seconds or 9:19 Body Weight Inverted Row (Let Me Ups): 10 reps\u00a0(+16 pts) Let Me Ups done on the rings, legs level with the rings. Ring Dip: 2 reps\u00a0(+12\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":454,"url":"https:\/\/madstone.net\/?p=454","url_meta":{"origin":351,"position":3},"title":"Day 47\/70","author":"Jorah","date":"December 22, 2011","format":false,"excerpt":"Jorah\u00a0earned 352 points for: Pull-Up: 7 reps || assisted || 25 lb (+27 pts) 6 reps || assisted || 25 lb (+22 pts) 3 reps || assisted || 25 lb (+9 pts) These are \"assisted\" because the focus this week is on DOWN for this exercise. Instructions are to start\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":338,"url":"https:\/\/madstone.net\/?p=338","url_meta":{"origin":351,"position":4},"title":"Day 15\/70","author":"Jorah","date":"November 20, 2011","format":false,"excerpt":"I've been eating everything in sight for two days, but I'm going back on the \"conscious\u00a0eating\" plan today. I came really close to one of my goals for this 10-week program: I brushed the top of my toes with my finger tips yesterday! That's about 4 inches more stretch than\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":330,"url":"https:\/\/madstone.net\/?p=330","url_meta":{"origin":351,"position":5},"title":"Day 12\/70 another push-pull day!","author":"Jorah","date":"November 17, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 703 points for: Farmer's Walk: 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) That's going to be my weight for a while. Whew Push-Up: 1 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 4 reps\u00a0(+6 pts) 5 reps\u00a0(+7 pts) 6 reps\u00a0(+9 pts) 7 reps\u00a0(+10 pts) 8 reps\u00a0(+12 pts) 7\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=351"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/351\/revisions"}],"predecessor-version":[{"id":352,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/351\/revisions\/352"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}