{"id":501,"date":"2012-01-22T13:52:42","date_gmt":"2012-01-22T18:52:42","guid":{"rendered":"http:\/\/madstone.net\/?p=501"},"modified":"2012-01-22T14:00:22","modified_gmt":"2012-01-22T19:00:22","slug":"settling-on-my-next-9-weeks-plan","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=501","title":{"rendered":"Settling on my next 9 weeks plan"},"content":{"rendered":"<p>I finally decided to just follow a slightly-modified 1st Class program from the book. <a title=\"My second trip through the workout program\" href=\"http:\/\/madstone.net\/blog\/wp-content\/uploads\/2012\/01\/Jorahs-second-10-week-YAYOG-program.pdf\">I set out the first six weeks in a document<\/a> so that I wouldn&#8217;t have to cart the book around with me so much. I spilled coffee on it last week, which didn&#8217;t help its appearance any.<\/p>\n<p>I&#8217;m still narrowing down my goals (I know, that&#8217;s pretty bad a full week into a 10-week program) but at the moment they are:<\/p>\n<ul>\n<li>Weight: get to <strong>178<\/strong> (four pounds from here)<\/li>\n<li>Strength and endurance: I want to be able to do <strong>50 push-ups<\/strong> in a single set, <strong>10 pull-ups<\/strong> in a single set, <strong>a 3-minute handstand hold<\/strong> (supported with my feet against the wall), and I want to get to my <strong>10-minute plank<\/strong> goal.<\/li>\n<li>Speed: I want to move my <strong>5.5km<\/strong> course speed from 39 minutes to <strong>36 minutes<\/strong> (this would be about an 8% improvement. Probably too ambitious, but what the heck, right?)<\/li>\n<li>Plyometrics: I want to learn the Depth Jump and be able to do a <strong>10-rep set off of a 12&#8243; platform<\/strong><\/li>\n<li>Flexibility: I&#8217;d like to be able to <strong>put my palms flat on the floor<\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>I finally decided to just follow a slightly-modified 1st Class program from the book. I set out the first six weeks in a document so that I wouldn&#8217;t have to cart the book around with me so much. I spilled coffee on it last week, which didn&#8217;t help its appearance any. I&#8217;m still narrowing down &hellip; <a href=\"https:\/\/madstone.net\/?p=501\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Settling on my next 9 weeks plan&#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-501","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-85","jetpack-related-posts":[{"id":421,"url":"https:\/\/madstone.net\/?p=421","url_meta":{"origin":501,"position":0},"title":"Day 70\/70: On Target?","author":"Jorah","date":"January 15, 2012","format":false,"excerpt":"Yesterday was the final day of my 10-week \"You Are Your Own Gym\" fitness program. When I started out back in early November, 2011, I set down my goals. Today it's time to see how I did. Weight:\u00a0I hit my 'near' goal of being below 183.5, as my scale registered\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"10-week progress","src":"https:\/\/i0.wp.com\/madstone.net\/blog\/wp-content\/uploads\/2012\/01\/IMG_6884-231x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":338,"url":"https:\/\/madstone.net\/?p=338","url_meta":{"origin":501,"position":1},"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":378,"url":"https:\/\/madstone.net\/?p=378","url_meta":{"origin":501,"position":2},"title":"Day 31\/70: Pull","author":"Jorah","date":"December 6, 2011","format":false,"excerpt":"Jorah\u00a0earned 333 points for: Plank: 196 sec\u00a0(+68 pts) 85 sec\u00a0(+29 pts) plank-a-day, not part of the program: Well, it's not a P.R., but I'll happily note a 3:16 plank! Pull-Up: 3 reps\u00a0(+14 pts) YAYOG 1st Class - W5\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups\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":390,"url":"https:\/\/madstone.net\/?p=390","url_meta":{"origin":501,"position":3},"title":"Day 36\/70: Pull &#8230;also, half-way point of my 10-week program!","author":"Jorah","date":"December 11, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 261 points for: Plank: 142 sec\u00a0(+49 pts) 72 sec\u00a0(+25 pts) plank-a-day, not part of the program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class - W6\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down, 3-sec hold at top Let Me Ins:\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":472,"url":"https:\/\/madstone.net\/?p=472","url_meta":{"origin":501,"position":4},"title":"Day 56\/70","author":"Jorah","date":"January 1, 2012","format":false,"excerpt":"Jorah\u00a0earned 591 points for: Push-Up: 22 reps (+33 pts) First set was to do my initial test for the #100pushups program. Plank: 363 sec (+100 pts) plank-a-day - BOOYAHHH! Cycling: 0:11:00 || 3 mi (+90 pts) 1:13:00 || 9.6 mi (+125 pts) Very strange. I found a Canon Vixia video\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":459,"url":"https:\/\/madstone.net\/?p=459","url_meta":{"origin":501,"position":5},"title":"Day 49\/70","author":"Jorah","date":"December 24, 2011","format":false,"excerpt":"Jorah\u00a0earned 352 points for: Running: 0:11:30 || 1 mi (+68 pts) 0:11:34 || 1 mi (+68 pts) Running as a warm-up for the workout. I may do another full 5.5 K later today. Body Weight Inverted Row (Let Me Ups): 6 reps (+9 pts) 6 reps (+9 pts) 6 reps\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\/501","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=501"}],"version-history":[{"count":3,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/501\/revisions"}],"predecessor-version":[{"id":507,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/501\/revisions\/507"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}