G'day!
Well, - where to start haha!
* In line with my last post, I have achieved something off the list, - so this wins first place! Last night at Crossfit, I used a 12kg kettlebell for the first time instead of an 8kg kettlebell in the WOD and managed that.....with burn.....to satisfaction! We had a challenging warm up and skills section, and the WOD was an awesome fun gymnastic based Hero one. It went, 400m run, 21 kb swings, 15 whatever they call those hang bar swing, lift knees and curl to stomach thing....(and that was my scaled option) plus 9 ring row dips.......repeated 3 times for time.
* I loved the ring row dips, am in awe at watching the pros complete them, (and Olympic gymnasts!) Non scaled version is calves, 90 degree angle behind thighs. Lower arms till straight, then lift back up time 9! I used a purple band.....and had to let some overhang. However I completed 3 sets of 9 of these, a couple of rests along the way. And twice I wasn't happy with the last rep as I didn't straighten my arms fully so I made myself repeat them.
* I was very happy to complete a WOD......3 lots of 21KB swings....first time on 12kg....a noticeable jump from 8kg. At about 17 on each set the fatigue set in, but I completed the 21 each set proper form without breaking! New standard for me now is to use 12kg KB for each WOD for a while....until I decide to brave the 16KBs obviously! The 15 hanging bar, knees to chest, feet together controlled lifts, (scaled) was a challenge! I had a small break at the 10 point of each set! WOD completion = 17:40 for me.
* I did a run to my parents yesterday arvo for a job. 4.45km flat. 28 mins flat. Nothing spectacular at all, but not a bad result considering where I'm at currently. I worked it hard. I powerwalked most of the way back....but on one road decided on a 1km time trial! I was going OK till 2 cars decided to come....and I had to step down and jog on uneven ground to let each pass! My 1km time trial was 5:17 going by Garmin GPS watch....buggered! I think at a fit point it was about 4:30.....something to work toward! After some more walking I then tried a 500m sprint! It fatigued me fully, but I did it in 2:30! A few hours later yesterday was Crossfit!
* Today I trained again.....at the pool! I was focusing on pace and technique and my first job was 1km freestyle....40 laps of 25m pool. I managed just sub 28 mins for that today....not the 30 mins or slightly over that it normally takes me when I attempt! I then did 4 backstroke relaxation lengths, a couple of doggie paddling, 4 of holding kickboard/vigorous kicking. Then decided on 3 50m time trials freestyle as fast as poss....about 2 mins rest between each set so nothing yet overly structured. I can report, over each 2*25m laps as fast as poss, my freestyle time was 1min, 10 secs. I can't do the professional 'curl under' at end of each lap like the pros.....that could slow me down up to 5 secs! However, I'd never seen my attempts of that under 1:25 before.....so 3 times, I improved on my PB by 15 secs......this may pay off for triathlon season! I have spent some time trying to slightly improve my swim form and technique, (which some would argue is still horrid!) Very pleased with that though!
* Am down a few cms....bare skin 84-85cm waist, 93cm stomach, 102cm bust, sitting between 80-81kg (height 1.71m), you know time of weigh in/hydration levels affect morning weigh in!. About 4kg gone in 7.5 weeks. Measurements go up by a cm or 2 even with a thin top on! Defo a bit fitter and stronger.
* The birthday cake still remains frozen. I average about 1 bit a day of birthday fudge or chocolate, (20g max) so there is still a good amount left in fridge...almost 2 weeks later! I have had a couple of different type of meals of late. One meal last Friday was my mate deciding he wanted to treat me with his 'home smoked salmon' and garden salad! We went shopping sourcing salmon fillets which he bought! His 'smoked salmon' marinates in honey, and is smoked in his garden oven, no other ingredients so Paleo indeed and delicious! I did inform him....um....120g about my max for a serve, if he wanted to buy a 400g plus fillet, it was all his! He 'pffffeeed' at that, (I only put up a small argument), even though he is into the gym, I do think we ended eating about half of a 420g fillet each, off one plate. He made tea yesterday after Crossfit! If it was me at home, I would of had my mince/veg serve on some spinach or silverbeet, but did end up having it on a small/reasonable serve of his fresh pasta. I was slightly fuller than I needed to be last night, but had less brekkie before todays swim....hopefully balancing it! Big thing though = no bingeing or out of control eating despite life's doings! Still haven't had any soft drink or diet soft drink in.....almost 8 weeks! Closest is a serve or 2 of veg V8 juice, no fruit juice!
Have to say I really love Paleo food, and the principals soon, - it's delish, feels great!
Weather here has been rather mild 'mostly' the last 2 weeks for our standards! That means highs in the double digits.....up to 14-15 degrees on the really good days as a max! Either sunny or cloudy with minimal wind = not bad training weather as long as we can get warm straight afterward! Normally this time of year we are looking at windier/wetter less pleasant weather with ave tops in the 5-10 degrees spectrum.....so I am glad I have been utilizing our weather recently for outdoor runs! The weekend after the Catlins....I even spotted a split temp of 18 degrees! That has never happened in Southland....in July! Generally we are lucky to see over 10, often closer to freezing, and it's windy, wet and unpleasant. What I mean.....in Perth, or Brisbane......our days would be BEYOND FREEZING, UNBEARABLE, but as I was expecting the worst, I take the days which are better than expected!
Will catch up again soon, it was a long post for tonight from me!
:-)
Tuesday, July 30, 2013
Wednesday, July 24, 2013
ACTUAL FITNESS GOALS NOW.............
Hello, I have been giving this some thought lately! With Crossfit I look forward to improving with everything!
Firstly I will start with the Crossfit related objectives. OK, I will call them 'objectives' as I don't want to put pressure on myself with dates they 'need' to be accomplished with. More than anything, I want to be happy with my commitment to training and consistency with leading a lifestyle to my liking but here goes!
* Accomplish the bloody 16 inch box jump.....Crossfit style! Once first, then again.....then say work toward 5 reps, then work at being able to complete my WODS using that level! Now in my WODS I have to turn the box around and make it higher and do step ups if there are lots of reps. The other instructor lets me do a couple of steps run up before jumping with power, feet together onto the 16 inch box. I can do quite a few 16 inch jumps with a run up, but not often time for that in a WOD. It is intimidating looking, I am scared of breaking my ankle trying it still lol!
* Improve with pullups! OK, EVENTUALLY do 1, then 2 full unassisted pullups. But for now I will be very happy when I can use the resistance band, (with most resistance, - dark blue band) and manage 1 pullup with getting my chin above the bar! Then will aim for 2....etc....once I can do a few reps, obviously I will try the next band up. With the easiest band, I can now move myself up a bit, but am embarrassed to admit I can get my chin very close (or above) the bar at all! Am now doing the jumping pullups from the box, or ringrows trying to push myself with these as much as possible.
* Gosh, it will be good to be able to use at least a 15kg bar in WODS for front squats, thrusters, overhead squats. I can use these in the skills bit, but when it comes to a WOD and I'm already fatigued, I can't manage these weights yet.
* All the girls (except me) seem to use a 12kg kettlebell for kb swings in WODs, and there are normally at least 30 in a WOD, sometimes a few sets of 20-30. Some girls even use the 16kg kettlebells. I am still using 8kg kbs in the WODs. I picked up a 12kg kb, noticed it was a big jump up from the 8kg. (There are no in between 10kg options!) I definitely couldn't do anymore than maybe 1-2 swings with the 12kg kb....but there isn't time in a class to try. I aim to in the not too distant future make the 12kg kb my standard!
* I just need to master and automatically remember all the basic Crossfit moves with correct form. Firstly I wasn't going deep enough in my squats, now I'm informed I'm going too low and deep, (probably why I'm fatiguing with not really a heavy bar). I keep needing to practice air squats out of Crossfit. I hate it when I have to do 3 plus sets of 30-40 plus of them!
There is a new booking system. At the moment I'm aiming to make 2 Crossfit sessions a week, but with the new system, for $30 extra a month I can attend unlimited WODS, and even if I don't go to a WOD, I can come and practise skills self directed at the box when a WOD is on and gradually work on sets with more reps etc. That will be good for me with bumming around with the 16 inch box, dark blue resistance bar, 12kg kettlebell etc, while I get my skills and reps up. So if I go to 3 WOD's a week or even 2 WOD's and one skills session, I will feel pleased with that effort.
* In addition to that I want to keep up my running, (aim for 20k a week outside of Crossfit), - some longer outdoor runs, others being treadmill efforts and interval/hill work, do a swim every week or 2, and some either road or mountain biking, (which I've been a bit slack with). Will be good to work toward a sub 50 min 10k, sub 25 min 5k and also enter some not too long duathlons and triathlons.
As for body composition goals/weight goals, I'm not totally sure. Body fat down close to 20% would be nice, some muscle definition, awesome! With my Crossfit objectives, I will be doing more consistent strength training than before. I wonder if I will fit my size 10 clothes again? And if I did, would I need my weight in the low 60's, or would I achieve the same feat in the mid-high 60's with more muscle? Hmmm. That tiny looking little dress, those narrow tiny looking jeans! Believe it or not but I actually had a size 9 pair of Levi's, (they have a little bit of stretch in them) which actually fit just over 2 years ago! They all look so small now! It would be nice to fit all that gear, but getting comfortably into standard size 12's would be nice for now! Getting below 75kg, (well 80kg first of course) will be a good relief first up!
I have been doing the odd few sets of pushups at home, starting with as many as poss on toes, and the like to try and build upper body a bit, to help toward attaining the next level with my pullups!
So, this is where I'm at now! Will keep you informed when I reach little mini milestones. :-)
Firstly I will start with the Crossfit related objectives. OK, I will call them 'objectives' as I don't want to put pressure on myself with dates they 'need' to be accomplished with. More than anything, I want to be happy with my commitment to training and consistency with leading a lifestyle to my liking but here goes!
* Accomplish the bloody 16 inch box jump.....Crossfit style! Once first, then again.....then say work toward 5 reps, then work at being able to complete my WODS using that level! Now in my WODS I have to turn the box around and make it higher and do step ups if there are lots of reps. The other instructor lets me do a couple of steps run up before jumping with power, feet together onto the 16 inch box. I can do quite a few 16 inch jumps with a run up, but not often time for that in a WOD. It is intimidating looking, I am scared of breaking my ankle trying it still lol!
* Improve with pullups! OK, EVENTUALLY do 1, then 2 full unassisted pullups. But for now I will be very happy when I can use the resistance band, (with most resistance, - dark blue band) and manage 1 pullup with getting my chin above the bar! Then will aim for 2....etc....once I can do a few reps, obviously I will try the next band up. With the easiest band, I can now move myself up a bit, but am embarrassed to admit I can get my chin very close (or above) the bar at all! Am now doing the jumping pullups from the box, or ringrows trying to push myself with these as much as possible.
* Gosh, it will be good to be able to use at least a 15kg bar in WODS for front squats, thrusters, overhead squats. I can use these in the skills bit, but when it comes to a WOD and I'm already fatigued, I can't manage these weights yet.
* All the girls (except me) seem to use a 12kg kettlebell for kb swings in WODs, and there are normally at least 30 in a WOD, sometimes a few sets of 20-30. Some girls even use the 16kg kettlebells. I am still using 8kg kbs in the WODs. I picked up a 12kg kb, noticed it was a big jump up from the 8kg. (There are no in between 10kg options!) I definitely couldn't do anymore than maybe 1-2 swings with the 12kg kb....but there isn't time in a class to try. I aim to in the not too distant future make the 12kg kb my standard!
* I just need to master and automatically remember all the basic Crossfit moves with correct form. Firstly I wasn't going deep enough in my squats, now I'm informed I'm going too low and deep, (probably why I'm fatiguing with not really a heavy bar). I keep needing to practice air squats out of Crossfit. I hate it when I have to do 3 plus sets of 30-40 plus of them!
There is a new booking system. At the moment I'm aiming to make 2 Crossfit sessions a week, but with the new system, for $30 extra a month I can attend unlimited WODS, and even if I don't go to a WOD, I can come and practise skills self directed at the box when a WOD is on and gradually work on sets with more reps etc. That will be good for me with bumming around with the 16 inch box, dark blue resistance bar, 12kg kettlebell etc, while I get my skills and reps up. So if I go to 3 WOD's a week or even 2 WOD's and one skills session, I will feel pleased with that effort.
* In addition to that I want to keep up my running, (aim for 20k a week outside of Crossfit), - some longer outdoor runs, others being treadmill efforts and interval/hill work, do a swim every week or 2, and some either road or mountain biking, (which I've been a bit slack with). Will be good to work toward a sub 50 min 10k, sub 25 min 5k and also enter some not too long duathlons and triathlons.
As for body composition goals/weight goals, I'm not totally sure. Body fat down close to 20% would be nice, some muscle definition, awesome! With my Crossfit objectives, I will be doing more consistent strength training than before. I wonder if I will fit my size 10 clothes again? And if I did, would I need my weight in the low 60's, or would I achieve the same feat in the mid-high 60's with more muscle? Hmmm. That tiny looking little dress, those narrow tiny looking jeans! Believe it or not but I actually had a size 9 pair of Levi's, (they have a little bit of stretch in them) which actually fit just over 2 years ago! They all look so small now! It would be nice to fit all that gear, but getting comfortably into standard size 12's would be nice for now! Getting below 75kg, (well 80kg first of course) will be a good relief first up!
I have been doing the odd few sets of pushups at home, starting with as many as poss on toes, and the like to try and build upper body a bit, to help toward attaining the next level with my pullups!
So, this is where I'm at now! Will keep you informed when I reach little mini milestones. :-)
LIFE AND CROSSFIT PALEO CHALLENGE.....(I THINK WEEK 7) UPDATE!
G'day, sorry it's been a bit long and far between since my last post here. To me, life has seemed really busy of late, in a few different directions.
OK:, - the nitty gritty first. Yesterday weight was 81.3kg. Waist 87cm, Bust, 105cm......a tiny smidgn less than end of week 2, (last post lol).
Going by my last post, - weight was 81.8 on the slightly dehydrated morning I weighed in. 2 weeks later...(along with an active lifestyle)....I followed the urges to have icecream, chocolate, cheese) in too large comfort, (or kinda binge) portions and I was back at 84kg.
A couple of new things, (and normal life challenges) have been going on in my life lately, (I haven't refused them). At times I've felt overwhelmed, - am used to my 'freestyle living' to a degree.....so at times when 'too' overwhelmed'....I went to the 'default' of binge/comfort eating, instead of scheduling/dealing with it!
I luckily decided to 'ignore' an urge to food medicate, and made myself turn up to a Crossfit training I REALLY didn't feel like attending! I felt guilty for my Crossfit team on this Paleo challenge. My 'ideal' way was being very focussed, it almost being my main focus outside of work, study and family! I pictured myself winning the 'fatloss' section, (I have more to lose than most of the other Paleo challenge participants)....and doing that while doing the least strict paleo diet option! Yeah.....me!!!!! Infact I really like paleo food, love salad/veg and lean protein with freshly squeezed lemon juice, cracked pepper and parsley on top and served with fresh hot chillies diced up fine!
The fact that I 'out-trained' a binge urge to failure....made me 'again' decide, yay, I DON'T want to gorge out of control! There have been a few more social life/different foods/sometimes bigger social eating serves than I am accustomed to since and not 'all clean'.....I thought EEEEEK! I was wanting to be in 100% of all my food intake, and keep it to basically lean veg/salad/lean protein/a 'bit' of wholemeal grains, (my small 'paleo' rebel talking) and lots of lemon juice/rind/garlic/pepper, minimal almonds, small serves of 'clean' avo plus heaps of water! I was in the 'mood' 'zone' suddenly for awesome changes, sorta wanted nothing in my way! All round changes that is, - fitness performance, Crossfit performance, fatloss, to feel I'm living in line with 'values'.
I sorta took it one day at a time, 'obstacle meals/situations' sure did arise. But I didn't binge, tried to make what I considered at least a 'reasonable' choice in each situation given it, - trained 'hard' somehow about 3 days a week as well as an active lifestyle. I'd prefer 5-6 times, but did hold some self respect for managing 3 sessions. About 10 days ago, I weighed in at 82.5. I had my birthday week last week, a week ago I had received 3 bags of delicacy fudge from my sister, - am pleased to say still half of that exists despite averaging 1.5 pieces a day! Last Thursday I purchased chocolate to put out at my party, - that even still exists in my fridge. I did eat about 3 moderate portions of my caramel mudcake over 3 days. Then froze what remained. I made awesome sushi, my mate does make yummy well received gourmet homemade pizzas....he did that at my party. He made a gourmet feed Sun evening.....pretty healthy, but I couldn't quite drum into him.....'100g odd portion size for me regarding red meat'! I ended up with a T-bone, salmon kebab and nice salad, all beautiful but ate it all anyway. But contrary to my 'plans' I didn't resort to bingeing/overdoing it. I did have a couple of drinks Monday night along with 2 pieces of leftover pizza served up relatively late for tea, (no waste)...and weighed in Tue morning at 81.3.
Yesterday, (Tue) evening I did my best performance treadmill run since March which tells me things are on the 'pickup'. Definitely had no desire to binge after that. I attended Crossfit, did the 'Chipper' WOD, today - TOUGH!
3.5 weeks till end of this Paleo Challenge. I can see my original 10kg loss goal is out the window. I will now aim for 5kg loss all up.....and to just keep up good paleo habits, no bingeing in my personal life......and take one day at a time socially, - and really need to keep up the workouts. I loved seeing my treadmill improvement yesterday, I have noticed a little improvement on some regards with resistance training, - just want to achieve some new resistance/power Crossfit milestones as well as running and triathlon based small victories!
Ciao till next time!
Pip
OK:, - the nitty gritty first. Yesterday weight was 81.3kg. Waist 87cm, Bust, 105cm......a tiny smidgn less than end of week 2, (last post lol).
Going by my last post, - weight was 81.8 on the slightly dehydrated morning I weighed in. 2 weeks later...(along with an active lifestyle)....I followed the urges to have icecream, chocolate, cheese) in too large comfort, (or kinda binge) portions and I was back at 84kg.
A couple of new things, (and normal life challenges) have been going on in my life lately, (I haven't refused them). At times I've felt overwhelmed, - am used to my 'freestyle living' to a degree.....so at times when 'too' overwhelmed'....I went to the 'default' of binge/comfort eating, instead of scheduling/dealing with it!
I luckily decided to 'ignore' an urge to food medicate, and made myself turn up to a Crossfit training I REALLY didn't feel like attending! I felt guilty for my Crossfit team on this Paleo challenge. My 'ideal' way was being very focussed, it almost being my main focus outside of work, study and family! I pictured myself winning the 'fatloss' section, (I have more to lose than most of the other Paleo challenge participants)....and doing that while doing the least strict paleo diet option! Yeah.....me!!!!! Infact I really like paleo food, love salad/veg and lean protein with freshly squeezed lemon juice, cracked pepper and parsley on top and served with fresh hot chillies diced up fine!
The fact that I 'out-trained' a binge urge to failure....made me 'again' decide, yay, I DON'T want to gorge out of control! There have been a few more social life/different foods/sometimes bigger social eating serves than I am accustomed to since and not 'all clean'.....I thought EEEEEK! I was wanting to be in 100% of all my food intake, and keep it to basically lean veg/salad/lean protein/a 'bit' of wholemeal grains, (my small 'paleo' rebel talking) and lots of lemon juice/rind/garlic/pepper, minimal almonds, small serves of 'clean' avo plus heaps of water! I was in the 'mood' 'zone' suddenly for awesome changes, sorta wanted nothing in my way! All round changes that is, - fitness performance, Crossfit performance, fatloss, to feel I'm living in line with 'values'.
I sorta took it one day at a time, 'obstacle meals/situations' sure did arise. But I didn't binge, tried to make what I considered at least a 'reasonable' choice in each situation given it, - trained 'hard' somehow about 3 days a week as well as an active lifestyle. I'd prefer 5-6 times, but did hold some self respect for managing 3 sessions. About 10 days ago, I weighed in at 82.5. I had my birthday week last week, a week ago I had received 3 bags of delicacy fudge from my sister, - am pleased to say still half of that exists despite averaging 1.5 pieces a day! Last Thursday I purchased chocolate to put out at my party, - that even still exists in my fridge. I did eat about 3 moderate portions of my caramel mudcake over 3 days. Then froze what remained. I made awesome sushi, my mate does make yummy well received gourmet homemade pizzas....he did that at my party. He made a gourmet feed Sun evening.....pretty healthy, but I couldn't quite drum into him.....'100g odd portion size for me regarding red meat'! I ended up with a T-bone, salmon kebab and nice salad, all beautiful but ate it all anyway. But contrary to my 'plans' I didn't resort to bingeing/overdoing it. I did have a couple of drinks Monday night along with 2 pieces of leftover pizza served up relatively late for tea, (no waste)...and weighed in Tue morning at 81.3.
Yesterday, (Tue) evening I did my best performance treadmill run since March which tells me things are on the 'pickup'. Definitely had no desire to binge after that. I attended Crossfit, did the 'Chipper' WOD, today - TOUGH!
3.5 weeks till end of this Paleo Challenge. I can see my original 10kg loss goal is out the window. I will now aim for 5kg loss all up.....and to just keep up good paleo habits, no bingeing in my personal life......and take one day at a time socially, - and really need to keep up the workouts. I loved seeing my treadmill improvement yesterday, I have noticed a little improvement on some regards with resistance training, - just want to achieve some new resistance/power Crossfit milestones as well as running and triathlon based small victories!
Ciao till next time!
Pip
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