Got a decent workout with my home made suspension trainer. I used the TRX FitDeck. I made it through just over half the deck. 20 cards, I had 12 left to do.
Things I'm thinking right now. The handle straps are too long. Might cut those back to 6 feet, like the to strap. The foot straps are too long. Going to try them at 14 inches instead of 18.
But I'm going to wait on feed back from Jenn and Sarah first. (They're 2 trainers trying them out, with clients).
Going to stick with the red straps (at least for the handles, Sarah has named the thing Big Red).
Showing posts with label FitDeck. Show all posts
Showing posts with label FitDeck. Show all posts
Monday, September 6, 2010
Monday, December 29, 2008
I miss having a house
The people that live above me love to stomp around at all hours. They love to bang on their floor / my ceiling, when the bird is freaking out. Which only makes it worse. And he's usually freaking out because they've been stomping.
Doesn't look like I'm going to work out in the mornings. The bird likes to squawk as I work out. He's right there, but I'm not doing what he wants me to, so he's noisy about it.
Was trying to get through 10 FitDeck Stretch cards, but the bird wouldn't let me.
10 2 hand swing - 16kg kettlebell
Neck rotation
10 right hand swing
hamstring stretch
10 left hand swing
calf stretch
10 right hand swing
scorpion
10 left hand swing
Doesn't look like I'm going to work out in the mornings. The bird likes to squawk as I work out. He's right there, but I'm not doing what he wants me to, so he's noisy about it.
Was trying to get through 10 FitDeck Stretch cards, but the bird wouldn't let me.
10 2 hand swing - 16kg kettlebell
Neck rotation
10 right hand swing
hamstring stretch
10 left hand swing
calf stretch
10 right hand swing
scorpion
10 left hand swing
Saturday, December 27, 2008
More FitDeck stuff (I get email).
I emailed the guy that made FitDeck, Phil Black, suggesting the blank cards. He responded saying they've played around with that idea some, and plan to include them in the 2009 cards.
While not much use to me, I have all the cards I want right now (unless they come out with some "volume 2" decks), it'll at least be useful to other people who haven't gotten theirs yet, so they can wait and get the new run.
His email response:
Hi, Chris. Thanks for your suggestion. We have toyed with the idea of including a few extra "blank" cards for people to create their own favorite exercises. We plan to incorporate this concept in the next generation FitDecks which will launch in 2009. Thanks for the feedback.
Best wishes,
phil
While not much use to me, I have all the cards I want right now (unless they come out with some "volume 2" decks), it'll at least be useful to other people who haven't gotten theirs yet, so they can wait and get the new run.
His email response:
Hi, Chris. Thanks for your suggestion. We have toyed with the idea of including a few extra "blank" cards for people to create their own favorite exercises. We plan to incorporate this concept in the next generation FitDecks which will launch in 2009. Thanks for the feedback.
Best wishes,
phil
Thursday, December 25, 2008
Something I wish FitDeck had included
After using three decks, I realized that there is something I would have included when i made the decks, if I had made them. 2 to 5 blank cards, for users of the deck to make their own cards.
About 8 years ago, give or take, I was talking with a company about making guitar flash cards. I was taking guitar lessons at their Southfield MI store. The instructor I had suggested making flash cards, for the different cords he was teaching me. Everyone he had would use 3x5 cards, make rough drawings of the guitar neck, and indicate which strings were held down, which were open, and which were not strummed when playing. Being the geek I am, I was able to use Viso to make them. They printed out really nice. Then I printed a few blank ones, so I could take notes, and make new cords on, when I learned them. The instructor saw them, because I kept them in my music folder, and took them to the store's education manager. I made about 10 prototype decks, even laminated those. The instructor took some and gave them to his other students. They really liked them. The manager took it up the food chain. The last I heard they were going through legal to see if there would be any problem printing them and selling them nation wide. Problem is, I stopped taking lessons (the instructor left) and the store closed (they went bankrupt).
The one thing that everyone liked was the blank cards. It was just the guitar fret board, which people could draw things on. I've seen other card decks (Munchkin) do similar things (the blank cards). Actually that might have been where I got the idea from, I don't remember anymore.
It would be great to have a few blank FitDeck cards per deck, which had the same layout as the other cards (different color card from all the others) with the level bubbles, exercise description area.
I know I'd add Burpees to the body weight deck, some more push-ups to the combat deck, and then Snatches and Turkish Get Ups to kettlebell deck. I'd have to figure out what deck to put pistols into.
About 8 years ago, give or take, I was talking with a company about making guitar flash cards. I was taking guitar lessons at their Southfield MI store. The instructor I had suggested making flash cards, for the different cords he was teaching me. Everyone he had would use 3x5 cards, make rough drawings of the guitar neck, and indicate which strings were held down, which were open, and which were not strummed when playing. Being the geek I am, I was able to use Viso to make them. They printed out really nice. Then I printed a few blank ones, so I could take notes, and make new cords on, when I learned them. The instructor saw them, because I kept them in my music folder, and took them to the store's education manager. I made about 10 prototype decks, even laminated those. The instructor took some and gave them to his other students. They really liked them. The manager took it up the food chain. The last I heard they were going through legal to see if there would be any problem printing them and selling them nation wide. Problem is, I stopped taking lessons (the instructor left) and the store closed (they went bankrupt).
The one thing that everyone liked was the blank cards. It was just the guitar fret board, which people could draw things on. I've seen other card decks (Munchkin) do similar things (the blank cards). Actually that might have been where I got the idea from, I don't remember anymore.
It would be great to have a few blank FitDeck cards per deck, which had the same layout as the other cards (different color card from all the others) with the level bubbles, exercise description area.
I know I'd add Burpees to the body weight deck, some more push-ups to the combat deck, and then Snatches and Turkish Get Ups to kettlebell deck. I'd have to figure out what deck to put pistols into.
FitDeck Kettlebell, post workout review
I've used 3 decks now in different ways. The Combat Sports deck and the Body Weight Decks rock. The numbers on all the decks could be a little higher though for the more advanced people. I'm used to ETK in week 1, you're doing 20 swings and 1 minute active rest, for 12 minutes.
Also trying to workout on Christmas when you have no one else to answer the phone, or chase down the bird / keep him company is just a pain.
It also lets people know what they're in for before buying the deck. If I had known what the 18 exercise cards were, I would have probably skipped this deck. Which would have saved me money because I would have not got Military Madness (set of 6 cards), since I don't need stairs, I could have bought the 4 decks instead of the 6.
FitDeck Kettlebell workout, shuffle and draw:
Flip and Squat
Russian Twist
R/L Clean & Press
Alternating Swings
Wave Squat
L/R Suitcase Dead Lift
L/R Single Leg Dead Lift
Double the next card
Turkish Sit Up
[removed the rest of the list]
Also trying to workout on Christmas when you have no one else to answer the phone, or chase down the bird / keep him company is just a pain.
It also lets people know what they're in for before buying the deck. If I had known what the 18 exercise cards were, I would have probably skipped this deck. Which would have saved me money because I would have not got Military Madness (set of 6 cards), since I don't need stairs, I could have bought the 4 decks instead of the 6.
FitDeck Kettlebell workout, shuffle and draw:
Flip and Squat
Russian Twist
R/L Clean & Press
Alternating Swings
Wave Squat
L/R Suitcase Dead Lift
L/R Single Leg Dead Lift
Double the next card
Turkish Sit Up
[removed the rest of the list]
FitDeck Kettlebell review
First the disclaimer for those that don't know me: I'm not a kettlebell professional yet. That will change when I get the money saved, and I feel I'm in good enough shape. I've been using Kettlebells since March 2007, and I wrote this in December of 2008. While I'm not a professional, I have taken classes with 3 different RKCs, studied kettlebells fairly in depth, and used them to rehab from lingering physical defects of being a pedestrian hit by a car. This review might sound negative, but my goal was to be critical of it.
So I haven't ran the deck / workout yet... But when I looked through the cards yesterday, I saw some that disappointed me with their instruction, and some that just made me say what the hell is this guy smoking.
The first thing that troubled me about these cards, was the "Using FitDeck Kettlebell" card, one of the 6 information cards. Under equipment needed: "Kettlebell(s) (from 5-50 lbs.)". Maybe I'm just being picky, but I think the weight range is too light. If you look at either the Dragon Door site, or the Art of Strength site, you'll find how to pick the right size weight. They usually say 8kg (about 18lbs) for women just starting. The upper weight range is higher. Personally, as my heavy weight, I have a 32kg, about 72lbs, Kettlebell. My normal workout weights, depending on what I'm doing, are 16kg (36lbs) and 24kg (53lbs). Personally I think anything under 4kg (about 9lbs), the weight I would use for teaching kids only, is just a marketing gimmick. Adults, unless special circumstances, shouldn't use anything less than 8kg to start (for the record, with my limp and bad hip, I still started off at a higher weight than that).
Next was the "Warm Up" Card, again an information card, covers how to warm up, cool down, and stretch. Those 3 items didn't bother me at all, what did was the last item on the card. The Rack position. The image of the person holding it, shows the wrist bent back instead of locked straight from the arm. If you're not familiar with the rack, it is one of the basic holds for a kettlebell. The handle is in your hand, at about shoulder level, the elbow is close to the side, and the bell rests on the back of your forearm, with your wrist locked. If you want to see a locked wrist, take and arm and hold it straight out in front of you with your hand in a fist. If you're doing it right (like you're throwing a punch) it is one straight line. The wrist isn't bent at all. Another way to see what a locked wrist is, is to do knuckle push-ups. Like I said, the card is not showing that.
The cards that I have the what the hell attitude towards are these, and I said what I'd do different or switch them with:
"CRUNCH" - put the kettlebell between your feet in a sit-up position, then do straight arm crunches. you go back down when your hands pass your knees. When this one comes up, I'll do Turkish Sit Ups (press kettlebell, sit straight up).
"LEG SWAY" - Hold the kettlebell by the horns directly over your chest. Bring your knees up, to a 90 degree, then lower them to the side. Go back and forth. The kettlebell stays over your chest, and your shoulder blades stay flat on the floor. I'm going to swap this card for a Russian Twist.
"RENEGADE LUNGE"renegade lunge - hold the kettlebell at the naval by the horns. Side lunge right and left. Actually the only problem I have with this card, is how they hold the bell. I'll be doing bottom-up at the chest thanks.
"GOOD MORNINGS" - Stand with both feet together hold the bell 2 handed in front of you, then bend over and touch your toes. Looks really like a legs together, straight legged dead lift. Going to replace this one with Wave Squats.
I think the following are bad instructions, nothing wrong wit the exercise itself, just not explained very well:
On all the clean cards, they say to start from the rack position and then drop the bell and do a clean. I think his point was so people wouldn't do dead cleans each time, but could have been said better.
On the swing cards, except "alternating swing" aka hand to hand, he tells you to swing too high. He says to Swing to eye level. The alternating swing card, he says chest level.
The one arm swing is listed as an upper body exercise. To me that sounds like they expect you to lift with your arms (ie bad form).
And lastly the funniest card in the batch, Swing Catch Squat. Swing bell up, catch it, and do a squat. The card just looks funny, because the way it's drawn it looks like the guy has to reach out to grab the bell. It also says to swing bell up, let go and catch it. That's great, but that means I'll have to lean forward to catch it. Thankfully I know Flip-n-Squat.
Things I would have liked included in the deck:
Snatches, High-Pulls, Windmills, full Turkish Get Ups (closest they came was the "Get Up Sit Up" which was only half the TGU.), Thrusters, and chest presses.
Don't get me wrong. I think the cards are great concept, and I appreciate the work that Mr. Black did on them, but I think he should have have ran them past some certified Kettlebell instructors first. I do think that these cards will give you a hell of a work out, especially with the proper weight at the higher levels. I do not think however that all the cards are good for you, meaning a few of them might hurt you (Leg Sway, Renegade Lunge, Good Morning). These cards in my opinion are for people that have experience in kettlebells and not just starting out.
Now if you'll excuse me, I'm going to go grab 24kg and hit the deck (after changing the 3 cards I really do not like).
Go here for my follow up, after workout review
So I haven't ran the deck / workout yet... But when I looked through the cards yesterday, I saw some that disappointed me with their instruction, and some that just made me say what the hell is this guy smoking.
The first thing that troubled me about these cards, was the "Using FitDeck Kettlebell" card, one of the 6 information cards. Under equipment needed: "Kettlebell(s) (from 5-50 lbs.)". Maybe I'm just being picky, but I think the weight range is too light. If you look at either the Dragon Door site, or the Art of Strength site, you'll find how to pick the right size weight. They usually say 8kg (about 18lbs) for women just starting. The upper weight range is higher. Personally, as my heavy weight, I have a 32kg, about 72lbs, Kettlebell. My normal workout weights, depending on what I'm doing, are 16kg (36lbs) and 24kg (53lbs). Personally I think anything under 4kg (about 9lbs), the weight I would use for teaching kids only, is just a marketing gimmick. Adults, unless special circumstances, shouldn't use anything less than 8kg to start (for the record, with my limp and bad hip, I still started off at a higher weight than that).
Next was the "Warm Up" Card, again an information card, covers how to warm up, cool down, and stretch. Those 3 items didn't bother me at all, what did was the last item on the card. The Rack position. The image of the person holding it, shows the wrist bent back instead of locked straight from the arm. If you're not familiar with the rack, it is one of the basic holds for a kettlebell. The handle is in your hand, at about shoulder level, the elbow is close to the side, and the bell rests on the back of your forearm, with your wrist locked. If you want to see a locked wrist, take and arm and hold it straight out in front of you with your hand in a fist. If you're doing it right (like you're throwing a punch) it is one straight line. The wrist isn't bent at all. Another way to see what a locked wrist is, is to do knuckle push-ups. Like I said, the card is not showing that.
The cards that I have the what the hell attitude towards are these, and I said what I'd do different or switch them with:
"CRUNCH" - put the kettlebell between your feet in a sit-up position, then do straight arm crunches. you go back down when your hands pass your knees. When this one comes up, I'll do Turkish Sit Ups (press kettlebell, sit straight up).
"LEG SWAY" - Hold the kettlebell by the horns directly over your chest. Bring your knees up, to a 90 degree, then lower them to the side. Go back and forth. The kettlebell stays over your chest, and your shoulder blades stay flat on the floor. I'm going to swap this card for a Russian Twist.
"RENEGADE LUNGE"renegade lunge - hold the kettlebell at the naval by the horns. Side lunge right and left. Actually the only problem I have with this card, is how they hold the bell. I'll be doing bottom-up at the chest thanks.
"GOOD MORNINGS" - Stand with both feet together hold the bell 2 handed in front of you, then bend over and touch your toes. Looks really like a legs together, straight legged dead lift. Going to replace this one with Wave Squats.
I think the following are bad instructions, nothing wrong wit the exercise itself, just not explained very well:
On all the clean cards, they say to start from the rack position and then drop the bell and do a clean. I think his point was so people wouldn't do dead cleans each time, but could have been said better.
On the swing cards, except "alternating swing" aka hand to hand, he tells you to swing too high. He says to Swing to eye level. The alternating swing card, he says chest level.
The one arm swing is listed as an upper body exercise. To me that sounds like they expect you to lift with your arms (ie bad form).
And lastly the funniest card in the batch, Swing Catch Squat. Swing bell up, catch it, and do a squat. The card just looks funny, because the way it's drawn it looks like the guy has to reach out to grab the bell. It also says to swing bell up, let go and catch it. That's great, but that means I'll have to lean forward to catch it. Thankfully I know Flip-n-Squat.
Things I would have liked included in the deck:
Snatches, High-Pulls, Windmills, full Turkish Get Ups (closest they came was the "Get Up Sit Up" which was only half the TGU.), Thrusters, and chest presses.
Don't get me wrong. I think the cards are great concept, and I appreciate the work that Mr. Black did on them, but I think he should have have ran them past some certified Kettlebell instructors first. I do think that these cards will give you a hell of a work out, especially with the proper weight at the higher levels. I do not think however that all the cards are good for you, meaning a few of them might hurt you (Leg Sway, Renegade Lunge, Good Morning). These cards in my opinion are for people that have experience in kettlebells and not just starting out.
Now if you'll excuse me, I'm going to go grab 24kg and hit the deck (after changing the 3 cards I really do not like).
Go here for my follow up, after workout review
Wednesday, December 24, 2008
10 from Combat Sports
The first time it felt good. the second time, I felt worked out. Now I think I'm just torturing myself.
Since I was shuffling the 20 card combat sports set this time... I took 10 from there. Combat Sports is all body weight.
Order I did these 10 in:
6 Sprawl
6 per side Rear Thrusting Kick
Double NEXT Card
6 per side Staggered Leg Push Up (which I had to repeat again).
6 Hip Up
6 Back Bend
6 Jump with Rotation, I think back and forth would work better for a count instead of each turn
6 Red Rover
20 seconds of Fingertip hold (think finger tip high plank). My fingers hate it. I could only do 16 seconds. Both my ring fingers hyper extend when I do that, even when I do finger tip push-ups.
8 Judo push-ups. Also known as Navy Seal Push-ups, Hindu Push-ups, and Dive Bomber Push-ups
And last set for today, since I'm leaving about 4:30, cleaning up some and going to a good old southern style christmas dinner.
Since I was shuffling the 20 card combat sports set this time... I took 10 from there. Combat Sports is all body weight.
Order I did these 10 in:
6 Sprawl
6 per side Rear Thrusting Kick
Double NEXT Card
6 per side Staggered Leg Push Up (which I had to repeat again).
6 Hip Up
6 Back Bend
6 Jump with Rotation, I think back and forth would work better for a count instead of each turn
6 Red Rover
20 seconds of Fingertip hold (think finger tip high plank). My fingers hate it. I could only do 16 seconds. Both my ring fingers hyper extend when I do that, even when I do finger tip push-ups.
8 Judo push-ups. Also known as Navy Seal Push-ups, Hindu Push-ups, and Dive Bomber Push-ups
And last set for today, since I'm leaving about 4:30, cleaning up some and going to a good old southern style christmas dinner.
Another Hour, Another 10 cards
After the last set, I put the cards on the bottom of the deck, and reshuffled.
This trip through:
24 run in place knee taps. Only counts every other one.
8 half sit ups were back
20 second wall sits (squat down a wall, and hold it for allotted time)
16 side crunches (switch half way through. Sit up, move knees one way or other. I need to work on the flexibility some.
20 seconds tripod hold. Switch hands half way through
8 dips (used my desk since the chair has wheels)
8 Belly angles. Lay face down, and move your hands from side to head and back.
Repeat Last Card
20 second crab crawl came back
20 seconds The Bridge (we call these planks where I come from)
This trip through:
24 run in place knee taps. Only counts every other one.
8 half sit ups were back
20 second wall sits (squat down a wall, and hold it for allotted time)
16 side crunches (switch half way through. Sit up, move knees one way or other. I need to work on the flexibility some.
20 seconds tripod hold. Switch hands half way through
8 dips (used my desk since the chair has wheels)
8 Belly angles. Lay face down, and move your hands from side to head and back.
Repeat Last Card
20 second crab crawl came back
20 seconds The Bridge (we call these planks where I come from)
Bored at work
Sitting at work bored. Most people took today off, but I work in a department that needs to have people here. The manager wanted me here, because everyone else in our group, except the new girl, had the day off. Everyone else scheduled for more than just today off because they went out of town this week.
Anyway, bored and looking through my FitDecks. So I decided to shuffle the bodyweight one for a bit. then drew the top 10 cards. Only 8 were work out cards. Since I'm wearing work clothes (dress shoes, cargo pants, and a polo shirt (change the shoes and the shirt I'd be willing to go for a while)) I decided to do just the beginner level of the cards. This was before I knew that 2 of the cards were modifier cards.
In order I drew them:
40 vertical arm rotations
8 half situps (ie crunches)
8 kick backs (I did 8 per leg instead of switching halfway through like the card said)
30 seconds (intermediate level opps) Oblique bridge. (switch sides after time).
12 stationary lunges, switched after 6 per side. My right knee no liked.
20 seconds crab crawl. I just went back and forth in the space I had.
30 - second water break. I didn't take no 30 seconds
30 half jumping jacks. those were fun, but my legs kept going further than they should have.
8 staggered push-ups (I switched after 4 per side, my chest and arms are tight from the other workouts. Been tight for about a week. Only really notice it when I go to do more exercies though (usually push-ups))
Last Card: Double Next Card. Probably should have just doubled the push-ups.
Anyway, bored and looking through my FitDecks. So I decided to shuffle the bodyweight one for a bit. then drew the top 10 cards. Only 8 were work out cards. Since I'm wearing work clothes (dress shoes, cargo pants, and a polo shirt (change the shoes and the shirt I'd be willing to go for a while)) I decided to do just the beginner level of the cards. This was before I knew that 2 of the cards were modifier cards.
In order I drew them:
40 vertical arm rotations
8 half situps (ie crunches)
8 kick backs (I did 8 per leg instead of switching halfway through like the card said)
30 seconds (intermediate level opps) Oblique bridge. (switch sides after time).
12 stationary lunges, switched after 6 per side. My right knee no liked.
20 seconds crab crawl. I just went back and forth in the space I had.
30 - second water break. I didn't take no 30 seconds
30 half jumping jacks. those were fun, but my legs kept going further than they should have.
8 staggered push-ups (I switched after 4 per side, my chest and arms are tight from the other workouts. Been tight for about a week. Only really notice it when I go to do more exercies though (usually push-ups))
Last Card: Double Next Card. Probably should have just doubled the push-ups.
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