When I first started this blog in June/July 2011, at that point I thought I'd finished up with binge eating and the like. I had reached my 'ultimation goal weigh't of 62kg with not as much effort as I thought would be required! I was just about to run the Gold Coast half marathon, (and did so). I had imagined I'd maintain a similar size and body composition and problems with binge eating etc would be a thing of the past, I remember feeling fantastic! I was on half marathon high for a few days, combined with a bit much wine, holiday living etc food choices started getting a bit 'looser'. This wasn't too much of a problem at this point. Then I had a couple of days in Sydney before heading to NZ. When I lived in Sydney for a month in 2003, I pretty much soared up the the heaviest point of my life, (somewhere in the low 90's kg wise). In 2011 I revisited the urge to 'live it up' for a couple of days and cafe hopped, bought fudge, icecream, handmade chocolates, fudge, cheese, pizza, cocktails etc you name it! The 'off track' eating continued onto the NZ trip and I returned from that 2.5 week trip about 5-6kg up, still slim by my standards but I was starting to pop out of my size 10s then. I would have thought I would have gotten straight back on track after the holiday but no, during the following 5 weeks I felt disgusted with myself and gained another 4-5kg. My then BF then ended our relationship about 5 weeks after my return from the holiday and I was totally gutted at that point. I'm not blaming my actions at all for the split, but I know he saw me sea-saw with weight and habits for almost 3.5 years.
The reason I shared the above paragraph is that when I started this blog, I considered all the talk of scales and numbers finished.....'it' was all under control in my world but it didn't take long at all for whatever reasons to lose momentum and fall into familiar ways.
I wanted this blog to document all my interests, specifically photography, travel, adventures, beautiful places, food I consider 'good' which I create, what I like to do to get fit, any snippets of personal news I wish to share plus anything else I consider interesting. I don't mind sharing occasional snippets regarding my body composition stats, but didn't want this blog to whine on about binge eating and being fatter/heavier/less fit that I want, when I undertook the actions to get that way. Reading through my posts over the years, I seem to have fallen back to those ways quite often.
My posts of recent have got quite Crossfit related and I am very happy with this.
Also, I have noticed I can upload photos to facebook more easily than I can to here. Often the pics are too big or the resolution is too high to post and I haven't figured out how to make them smaller. However I consider facebook is a good place to post meaningful photos.
Other news, have passed my online course up to date so far without needing to do any resubmissions, - yay! That means I've passed 6 out of the 8 units of my course. The final 2 units of the year are about to be sent out.
I have been questioning whether I would start up a new blog again, or re-structure this one. Hmmmm........
Sunday, September 15, 2013
Friday, September 13, 2013
THRUSTERS and BURPEES.......
Well, first up I realise I have some awesome news regarding thrusters! If you aren't affiliated with Crossfit and don't know what a thruster is, google 'Crossfit Thrusters' and watch a video. Anyways, a few, (maybe 3ish months ago) we did a WOD with running, ringrows and thrusters, in the sequence of 9. 15. 21. I remember feeling so weak then, I hated thrusters, I used the 9kg bar for my thrusters and I had to break the sets of thrusters down, particularly that last set! I really struggled to get into and push up from the squat position then. I took the scaled option for the running too then.
Today, the same WOD was thrown at us again, except in my preferred sequence of 21. 15. 9.....(to get the long sets outta the way first). And we had the option of unassisted, band assisted or jumping pullups. We got to try to have a weight where we didn't need to break any sets of our thrusters.
* Today I decided to attempt 17.5kg for my thrusters and the blue band for pullups. My initial thought was I'd do the scaled run option incase the thrusters took too long. Well, I got through the first 21 thrusters unbroken! Then managed 15 pullups with chin above bar before needing to take a few seconds rest before the final 6. As the biggest sets were outta the way I decided to do the RX runs! And I managed to complete all sets of thrusters unbroken, just a small break in the second set of pullups and did the 3rd set of pullups unbroken. 13:52 was my time, think the WOD had a 22 min time cap. I now wonder if I could have managed the next jump to 20kg thrusters! But it's great to have almost doubled my thruster weight in 3ish months! Our skill component was the box jump, I'm working on my speed and power with the 16 inch box, plus a 20kg plate and am happy with progress.
On Wednesday we had a 'Southland Chipper WOD'. That involved * a 300m row, 30 box jumps, (could be scaled to 20), 30 Sumo Deadlift High Pulls, (could be scaled as low as 12), 30 walking lunges, (with 12kg KBs for males, 8kg for females or scaled to on their own), 30 knee or full pushups, 30 Wall Balls (with 9 or 6kg), 30 Burpees, 50 single under skips, 30 Back Extensions
I scaled my box jumps to 20 on 16" box.
The Sumo Deadlift high pulls were scaled to 12, using a 16kg KB
I decided to attempt the two 8kg KBs for the 30 walking lunges and managed.
I knew 30 Wall Balls were going to be complete murder after all the other stuff so scaled them to 4kg.
I started with a few full pushups Crossfit style before relegating to knees when it got too 'ouch'.
We could do the activities in any order we pleased and the WOD had a 25 min time cap. I started with the Box Jumps and tried to go lower/upper/lower body as much as I could. The back extensions, single unders and 300m row were the easier ones for me, even with using power. By the time I got to the wallballs I did them in 3 sets I think, ouch! But the worst was the 30 Burpees which I left till last! Infact I was making good time till I got them them suckers. The 30 burpees took me well over 4 mins and I was fatigued as, anyway I finished the WOD in 21:55 so made it under the 25 min time cap.
So every second day I've added at least 10 burpees done at home to Crossfit 'homework'!
Today I managed one full pullup when practising with the green band, and 3 full chin ups unbroken....so getting better. And they are strict ones as I still can't kip! Up to 13 pushups on toes, (not quite the Crossfit pushups but the easier toe ones with a wider grip) and can do about 4 Crossfit ones on toes....so it's on the 'up'.
Till next time,
Pip :-)
Today, the same WOD was thrown at us again, except in my preferred sequence of 21. 15. 9.....(to get the long sets outta the way first). And we had the option of unassisted, band assisted or jumping pullups. We got to try to have a weight where we didn't need to break any sets of our thrusters.
* Today I decided to attempt 17.5kg for my thrusters and the blue band for pullups. My initial thought was I'd do the scaled run option incase the thrusters took too long. Well, I got through the first 21 thrusters unbroken! Then managed 15 pullups with chin above bar before needing to take a few seconds rest before the final 6. As the biggest sets were outta the way I decided to do the RX runs! And I managed to complete all sets of thrusters unbroken, just a small break in the second set of pullups and did the 3rd set of pullups unbroken. 13:52 was my time, think the WOD had a 22 min time cap. I now wonder if I could have managed the next jump to 20kg thrusters! But it's great to have almost doubled my thruster weight in 3ish months! Our skill component was the box jump, I'm working on my speed and power with the 16 inch box, plus a 20kg plate and am happy with progress.
On Wednesday we had a 'Southland Chipper WOD'. That involved * a 300m row, 30 box jumps, (could be scaled to 20), 30 Sumo Deadlift High Pulls, (could be scaled as low as 12), 30 walking lunges, (with 12kg KBs for males, 8kg for females or scaled to on their own), 30 knee or full pushups, 30 Wall Balls (with 9 or 6kg), 30 Burpees, 50 single under skips, 30 Back Extensions
I scaled my box jumps to 20 on 16" box.
The Sumo Deadlift high pulls were scaled to 12, using a 16kg KB
I decided to attempt the two 8kg KBs for the 30 walking lunges and managed.
I knew 30 Wall Balls were going to be complete murder after all the other stuff so scaled them to 4kg.
I started with a few full pushups Crossfit style before relegating to knees when it got too 'ouch'.
We could do the activities in any order we pleased and the WOD had a 25 min time cap. I started with the Box Jumps and tried to go lower/upper/lower body as much as I could. The back extensions, single unders and 300m row were the easier ones for me, even with using power. By the time I got to the wallballs I did them in 3 sets I think, ouch! But the worst was the 30 Burpees which I left till last! Infact I was making good time till I got them them suckers. The 30 burpees took me well over 4 mins and I was fatigued as, anyway I finished the WOD in 21:55 so made it under the 25 min time cap.
So every second day I've added at least 10 burpees done at home to Crossfit 'homework'!
Today I managed one full pullup when practising with the green band, and 3 full chin ups unbroken....so getting better. And they are strict ones as I still can't kip! Up to 13 pushups on toes, (not quite the Crossfit pushups but the easier toe ones with a wider grip) and can do about 4 Crossfit ones on toes....so it's on the 'up'.
Till next time,
Pip :-)
Monday, September 9, 2013
3:58-3:59 1000m Row, Level 10, (hardest)!!!
That can finally be ticked off, achieved today for first time in my life! I'm pretty sure the clock said 3:58 as 1000m clocked over! Yay me!!!!! The first 2:30 I was keeping up 1:56 or so average pace, but I started slipping back, then over the last 45 secs, my strokes were more like 2:03/500m, but I MADE IT!!! WOOOHOOOOOO!!!!!!!
I didn't do a WOD today, but headed down to the Crossfit box just to practise some skills on my own. I had to check I could still do box jumps. And I thought I'd try chin ups, (reverse hands to pull ups) with the green band. I could do 2, did 3 sets of 2, before I could only manage 1 in a hit. I tried the kipping swing after watching some videos on youtube, - they make it look easy but I don't have it yet! I then tried pull ups with the blue band. Can do 10 now, first set, then 8 second set, (but 2 extra to finish off on own). I made it to 7 on the third set, then finished off with 5 on their own. So improvement there. But I can't quite make a proper pull up yet with the green band, (which I tried after some squats). I was trying to lift myself as much as poss with green band, then slowly lower......all helpful things I think!
Over and out now, talk soon!
I didn't do a WOD today, but headed down to the Crossfit box just to practise some skills on my own. I had to check I could still do box jumps. And I thought I'd try chin ups, (reverse hands to pull ups) with the green band. I could do 2, did 3 sets of 2, before I could only manage 1 in a hit. I tried the kipping swing after watching some videos on youtube, - they make it look easy but I don't have it yet! I then tried pull ups with the blue band. Can do 10 now, first set, then 8 second set, (but 2 extra to finish off on own). I made it to 7 on the third set, then finished off with 5 on their own. So improvement there. But I can't quite make a proper pull up yet with the green band, (which I tried after some squats). I was trying to lift myself as much as poss with green band, then slowly lower......all helpful things I think!
Over and out now, talk soon!
KIPPING SWINGS AND HANG CLEANS........
These are what I need to learn. As for the hang cleans.....I need to get that in sync, then add weight! Last night hang cleans were in our WOD, the coach scaled my reps down to try and get me to focus on proper form. I used a really low weight, (15kg). I have to think really hard about what I'm doing, and unless I go really slow, I forget the correct form and technique. I'm gonna have to watch some youtube Crossfit 'hang clean' videos and similar on google and practise with a broomstick or similar till it comes automatic....then add weight and try at Crossfit outside of the WODs.
Talk about pull ups, kipping pull ups, eventually muscle ups (haha)! However I will be stoked when I learn the kipping swings done on the bar, proper form first up! As a kid I used to swing on a bar lots, primarily using the hips but I can't get the kipping swing happening yet! I will watch videos, and practise till I do. When doing it with a pull up band, the coach said use only the shoulders to go backward and forward. I couldn't really move myself at all doing this without using hips or bending arms! So I assumed to do the kipping swing, (no band) on the bar, we only used our shoulders, but then I was told to use the core for that! I still tried, couldn't get the co-ordination. It seems as all others in the class have picked up the kipping swing quickly so I'm getting frustrated haha! I so want to, and when we pick up techniques for stuff, I think we look quite talented and it's such a thrill to do something, such as the 16 inch box jump last Saturday!
Sorry, for those unfamiliar with Crossfit, the above may be a language which you don't understand fully.
I am really keen to pick up my fitness all round at the moment, it is happening by the way, (although I can be impatient!) I have running, duathlon, and triathlon goals for the coming summer season....and want to be more competitive than last year, attain a sub 25 min 5k run, also improve cycling and swimming. Swimming has improved a bit. I'm gonna enter a 10k run in November, am hoping to post a good time I'm satisfied with! But seriously, lots of my goals are Crossfit performance related. That's learning all the basic moves with proper form down pat, then gradually increasing weights until I attain RX (or close to RX levels) for the WODs. Plus pull ups! Strict unassisted eventually, plus this whole kipping thing! It will keep me busy training wise!
Am working on fatloss, and ideally improving muscle definition too. Will eventually post some photos.
Till next time!
Pip
Talk about pull ups, kipping pull ups, eventually muscle ups (haha)! However I will be stoked when I learn the kipping swings done on the bar, proper form first up! As a kid I used to swing on a bar lots, primarily using the hips but I can't get the kipping swing happening yet! I will watch videos, and practise till I do. When doing it with a pull up band, the coach said use only the shoulders to go backward and forward. I couldn't really move myself at all doing this without using hips or bending arms! So I assumed to do the kipping swing, (no band) on the bar, we only used our shoulders, but then I was told to use the core for that! I still tried, couldn't get the co-ordination. It seems as all others in the class have picked up the kipping swing quickly so I'm getting frustrated haha! I so want to, and when we pick up techniques for stuff, I think we look quite talented and it's such a thrill to do something, such as the 16 inch box jump last Saturday!
Sorry, for those unfamiliar with Crossfit, the above may be a language which you don't understand fully.
I am really keen to pick up my fitness all round at the moment, it is happening by the way, (although I can be impatient!) I have running, duathlon, and triathlon goals for the coming summer season....and want to be more competitive than last year, attain a sub 25 min 5k run, also improve cycling and swimming. Swimming has improved a bit. I'm gonna enter a 10k run in November, am hoping to post a good time I'm satisfied with! But seriously, lots of my goals are Crossfit performance related. That's learning all the basic moves with proper form down pat, then gradually increasing weights until I attain RX (or close to RX levels) for the WODs. Plus pull ups! Strict unassisted eventually, plus this whole kipping thing! It will keep me busy training wise!
Am working on fatloss, and ideally improving muscle definition too. Will eventually post some photos.
Till next time!
Pip
Saturday, September 7, 2013
BOX JUMP EXCITEMENT!
I've done it! After yesterday's WOD I was having a bit of a play on the bar first up, working on my kipping swing, (nah ya, not really happening) and I tried the green band for a strict pull up, - a no-go with that too! Still the dark blue band!
Before putting the 16 inch box away I was looking at it squarely. I tried a few jumps beside it seeing if I could indeed go high enough! Then some Crossfit mates saw me doing this, they came by. They told me I was easily jumping high enough, - just get over it and get on that damn box! I was quivering, but after 3 mins or so I did it, landing on the front of the box. Then another landing on the centre of the box, then another few. The coach then saw me and grabbed a 20kg plate which may add about 1.5 inches and placed it on top and he got me to jump onto that. I did first pop, then did 10. I was told I was clearing it easily and the coach told me he wants me to put 2 plates on top of the 16 inch box when we have box jumps in a WOD. Hmmm, I was just happy for now to make the 16 inch box! But will try the next WOD with one 20kg plate on top! It's a good feeling to attain a new skill! I had an intense fear of jumping onto that box before, so till now I was using step ups and jump downs when box jumps featured in a WOD. Thanks heaps to my Crossfit mates!
Saturdays WOD was a team hard WOD! We competed against eachother in teams of 3. The coach constructed the teams!
* It started with a 'Buy in Relay'....1800m row or 600m each.
* Then we proceeded to 'Base Station' where we all had to complete 20 KB swings, 20 box jumps, 20 ab-mat sit ups each
* Next each team member had to complete 50 air-squats
* Then we had to complete the 'Base Station' moves again
* Now time for 50 pushups each
* Now back to 'Base Station' to repeat the moves again
* Now time for 25 burpees each
* Now time to repeat 'Base Station' moves again
* Now time for 25 'knees to elbow' hanging from the bar.
FINISH!
I admittably was terrified as I was teamed with who I consider fit and competitive people! I didn't want to drag them down and sacrifice their possible placings! Also the coach said, if one team member was really struggling with any of the exercises, they needed to do at least half of the prescribed number, but they could get another team member to finish their reps. I hoped this wouldn't be me either!
Our team happened to come in first! And the team did all of the prescribed reps rather than issuing any to other team members. We set a cracking pace and were first off the rowers! The fit guy on our team started out with the rowing, keeping up about a 1:37/500m pace, (lvl 10) for the first 600m. Then it was me, I reckon I averaged a 1:55-1:56/500m pace over the 2nd 600m which I was stoked with, other than the first stroke, they were all below 2:00/500m. And the other girl on our team cranked out an awesome pace too!
I used the 12kg KB, and the step up/jump downs for box jumps as I couldn't YET do box-jumps! Most of the girls, (including me) opted for knee pushups as there were 50, and we wanted to finish well! The guys all did them on their toes. I'm not good at burpees, my team had to wait on me to finish our 25 each. Think I was 5-6 burpees behind them! I got through the knee to elbows first on the bar. But I scaled that back as I can't get my knees anywhere near my elbows, so I was doing knee lifts up as far as I could, but with grips etc, I did this over a few sets. My other team members can do proper knees to elbows! Lotsa fun!
The warm up was a jog around the park and running up and down a grandstand 4 times!
In the arvo, I did the interval 500m 'sub 2:30' runs with 2.5 min walk between each, repeated 6 times. That hurt, infact on the 4th interval, I was about 2-3 secs too slow, had to deal with a head wind! But I kept at it!
Bring on the warm/hot weather I say! Although here anything in double digits is mild, and heading toward mid teens, awesome! But while it's not too bad at all, I'm craving temps above 25 degrees!
I'm trying to ban myself from using the heater at home and instead use the fire as I don't like producing such high power bills and have been given lots of free wood. The thing is I'm not home for long often, heaters are convenient when relaxing for an hour or 2. But I'm trying to re-work it!
Hope it's been a good weekend for everyone!
Pip
Before putting the 16 inch box away I was looking at it squarely. I tried a few jumps beside it seeing if I could indeed go high enough! Then some Crossfit mates saw me doing this, they came by. They told me I was easily jumping high enough, - just get over it and get on that damn box! I was quivering, but after 3 mins or so I did it, landing on the front of the box. Then another landing on the centre of the box, then another few. The coach then saw me and grabbed a 20kg plate which may add about 1.5 inches and placed it on top and he got me to jump onto that. I did first pop, then did 10. I was told I was clearing it easily and the coach told me he wants me to put 2 plates on top of the 16 inch box when we have box jumps in a WOD. Hmmm, I was just happy for now to make the 16 inch box! But will try the next WOD with one 20kg plate on top! It's a good feeling to attain a new skill! I had an intense fear of jumping onto that box before, so till now I was using step ups and jump downs when box jumps featured in a WOD. Thanks heaps to my Crossfit mates!
Saturdays WOD was a team hard WOD! We competed against eachother in teams of 3. The coach constructed the teams!
* It started with a 'Buy in Relay'....1800m row or 600m each.
* Then we proceeded to 'Base Station' where we all had to complete 20 KB swings, 20 box jumps, 20 ab-mat sit ups each
* Next each team member had to complete 50 air-squats
* Then we had to complete the 'Base Station' moves again
* Now time for 50 pushups each
* Now back to 'Base Station' to repeat the moves again
* Now time for 25 burpees each
* Now time to repeat 'Base Station' moves again
* Now time for 25 'knees to elbow' hanging from the bar.
FINISH!
I admittably was terrified as I was teamed with who I consider fit and competitive people! I didn't want to drag them down and sacrifice their possible placings! Also the coach said, if one team member was really struggling with any of the exercises, they needed to do at least half of the prescribed number, but they could get another team member to finish their reps. I hoped this wouldn't be me either!
Our team happened to come in first! And the team did all of the prescribed reps rather than issuing any to other team members. We set a cracking pace and were first off the rowers! The fit guy on our team started out with the rowing, keeping up about a 1:37/500m pace, (lvl 10) for the first 600m. Then it was me, I reckon I averaged a 1:55-1:56/500m pace over the 2nd 600m which I was stoked with, other than the first stroke, they were all below 2:00/500m. And the other girl on our team cranked out an awesome pace too!
I used the 12kg KB, and the step up/jump downs for box jumps as I couldn't YET do box-jumps! Most of the girls, (including me) opted for knee pushups as there were 50, and we wanted to finish well! The guys all did them on their toes. I'm not good at burpees, my team had to wait on me to finish our 25 each. Think I was 5-6 burpees behind them! I got through the knee to elbows first on the bar. But I scaled that back as I can't get my knees anywhere near my elbows, so I was doing knee lifts up as far as I could, but with grips etc, I did this over a few sets. My other team members can do proper knees to elbows! Lotsa fun!
The warm up was a jog around the park and running up and down a grandstand 4 times!
In the arvo, I did the interval 500m 'sub 2:30' runs with 2.5 min walk between each, repeated 6 times. That hurt, infact on the 4th interval, I was about 2-3 secs too slow, had to deal with a head wind! But I kept at it!
Bring on the warm/hot weather I say! Although here anything in double digits is mild, and heading toward mid teens, awesome! But while it's not too bad at all, I'm craving temps above 25 degrees!
I'm trying to ban myself from using the heater at home and instead use the fire as I don't like producing such high power bills and have been given lots of free wood. The thing is I'm not home for long often, heaters are convenient when relaxing for an hour or 2. But I'm trying to re-work it!
Hope it's been a good weekend for everyone!
Pip
Friday, September 6, 2013
NEW ROW PB plus KIPPING FRUSTRATION.......
Good news first! I have attained a new PB on the stationary rower on level 10, (the hardest). 1000m in 4:03, (down from previous 4:06 PB a couple of weeks back). Still haven't cracked the illusive 4 min km......but it's getting closer. I was trying to keep my stroke around 1:58/500m pace, so I had a little leeway if I slowed a bit behind the pace in the final 30 secs! I kept up that average for 2 mins 30, before strokes started slightly slowing, instead of really feeling the need to die at the 2 min mark so that is improvement.
Also tried the leg press at gym, thought I'd try 3 sets of 12 at 80kg. Even in Perth I think I was only managing 70kg but doing sets of 15. The last couple of reps killed in each set but I did it! Then I dropped it back to 70kg, and placed my feet far apart for, then close together for a set of 15 each. Noticed my shoulder press is improving, plus what I can do on pec machine. I put my body through lots of different machines, was at least equalling if not slightly improving from my last gym visit. (I just go to the gym for a casual visit occasionally now). Thought I'd try an intense 20 min run after that.....but I deemed myself too fatigued after 8 mins at a cracking pace and incline that I decided to finish!
2 hours after the gym visit yesterday I attended a 'skills' session at Crossfit. This is the first time a full skills workout, (no WOD) has been held and it will now happen monthly, with a different skill each time. Last nights skill was learning how to kip, as in kip in kipping pull ups. We started with the Hollow hold, I need to work on that, I couldn't get the hang of turning over and keeping the right posture and position. I was an un-cordinated mess and kept forgetting what to do and doing everything in the wrong order no matter how much I tried.
Next we got to the bar! First up we had to hang and swing backward and forward, but using the shoulders, not the hips and with not bending the arms! I just could not do that! Yes, I'm good at swinging from the hips! Everyone else seemed to look to pick it up quickly and look great in action. Those that use pull up bands tried those for various moves, eventually progressing the the kipping pullup with the band. I stood in my band, one foot in front of the other and band in front of me as I was told. But I couldn't move myself back and forward at all without using hips or bending arms except maybe 3 inches max. I did use the dark blue heaviest resistance band....maybe not so effective for this. I can do about 7 strict pull ups with it before breaking when I was so far away from even doing 1 when I started! At the end of the night, after everything I decided to attempt one strict pull up with the green band. I was maybe an inch or 2 away from getting chin above bar, may have to try it again soon when not fatigued. I will watch a few videos on google regarding kipping and pick it up over time, not too bothered!
I was trying some hollow holds, airsquats with raising 4kg dumbells when lowering, pushups, tricep pushups and shoulder work this evening. Then I tried to get in the 'bridge' (hands overhead, palms facing floor, fingers pointing toward feet, while on feet with back arched). At last attempt 2 months ago I could do it but not walk one step and it killed. Tonight I could do it and walk backwards 10 steps, (lifting hands/feet off ground and walking them backwards so I move!) I couldn't quite manage to go forward though! As a young teen I remember walking around rooms and down the passage doing this! So am getting better and more agile at moving my body weight around in my own time. In the last 2 - 3 months I have got stronger, and am prob down at least 4kg.
Till next time,
Pip
Also tried the leg press at gym, thought I'd try 3 sets of 12 at 80kg. Even in Perth I think I was only managing 70kg but doing sets of 15. The last couple of reps killed in each set but I did it! Then I dropped it back to 70kg, and placed my feet far apart for, then close together for a set of 15 each. Noticed my shoulder press is improving, plus what I can do on pec machine. I put my body through lots of different machines, was at least equalling if not slightly improving from my last gym visit. (I just go to the gym for a casual visit occasionally now). Thought I'd try an intense 20 min run after that.....but I deemed myself too fatigued after 8 mins at a cracking pace and incline that I decided to finish!
2 hours after the gym visit yesterday I attended a 'skills' session at Crossfit. This is the first time a full skills workout, (no WOD) has been held and it will now happen monthly, with a different skill each time. Last nights skill was learning how to kip, as in kip in kipping pull ups. We started with the Hollow hold, I need to work on that, I couldn't get the hang of turning over and keeping the right posture and position. I was an un-cordinated mess and kept forgetting what to do and doing everything in the wrong order no matter how much I tried.
Next we got to the bar! First up we had to hang and swing backward and forward, but using the shoulders, not the hips and with not bending the arms! I just could not do that! Yes, I'm good at swinging from the hips! Everyone else seemed to look to pick it up quickly and look great in action. Those that use pull up bands tried those for various moves, eventually progressing the the kipping pullup with the band. I stood in my band, one foot in front of the other and band in front of me as I was told. But I couldn't move myself back and forward at all without using hips or bending arms except maybe 3 inches max. I did use the dark blue heaviest resistance band....maybe not so effective for this. I can do about 7 strict pull ups with it before breaking when I was so far away from even doing 1 when I started! At the end of the night, after everything I decided to attempt one strict pull up with the green band. I was maybe an inch or 2 away from getting chin above bar, may have to try it again soon when not fatigued. I will watch a few videos on google regarding kipping and pick it up over time, not too bothered!
I was trying some hollow holds, airsquats with raising 4kg dumbells when lowering, pushups, tricep pushups and shoulder work this evening. Then I tried to get in the 'bridge' (hands overhead, palms facing floor, fingers pointing toward feet, while on feet with back arched). At last attempt 2 months ago I could do it but not walk one step and it killed. Tonight I could do it and walk backwards 10 steps, (lifting hands/feet off ground and walking them backwards so I move!) I couldn't quite manage to go forward though! As a young teen I remember walking around rooms and down the passage doing this! So am getting better and more agile at moving my body weight around in my own time. In the last 2 - 3 months I have got stronger, and am prob down at least 4kg.
Till next time,
Pip
Wednesday, September 4, 2013
NEW WEE MINI MILESTONE
Well, as I mentioned in the last post, yesterday I'd registered the lightest weight since my return to NZ by 500g, (Nov last year). That's my lightest weight in about a year now. Later on in the day I'd managed my fastest 5k since my return to NZ as well....almost goes hand in hand!
27:47 for 5k, flat route, mainly gravel roads but a few turns. It was a mild day for here, cloudy, not much wind, about 13 degrees, so it was cold to walk outside in with a short sleeved running top and lycra leggings, but not too bad to once running started! Actually I was running with an ipod, with quite invigorating songs. After my garmin told me I reached 5k, I slowed to a recovery jog, (no stopping) for about 700m, then put on a final 'faster killer run' for the last 550m or so to get home. My previous NZ 5k best was 28 mins, 20 something secs. So am getting closer to a sub 25 min 5k. Bring on the warmer weather I say!
Tonight had Crossfit, the first part of warm up was a 400m row. After a couple of warm up strides, I could feel without total full effort I was managing average 1:57ish pace on level 10. Occasionally a 1:53 stroke, sometimes a 2:00 stroke or thereabouts. I didn't want to fully push my max on the warm up row or lengthen it as the rest of the workout looked horrid. BUT I am ready to try my sub 4 min 1000m row on level 10 again and see if I can at least beat 4:06 for a km. If it's not to be, that is fine, but any improvement from 4:06 is excellent and if I can crack 4 mins by any chance....I will have a real nice head swell happening lol!
We had sprints for skill tonight. Then we had 'Nicole' for our WOD tonight. She is...a 400m run, then as many pullups as possible till breaking repeated for 20 minutes! I used the dark blue highest resistance band....still can't to do any more than 6 or 7 in one hit. But did 2.8k running and 44 pullups in 20 mins as my first attempt of that benchmark. A bit of time was spent getting into the band and chalking my hands lol. Still, 6 or 7 pullups with highest resistance is much better than the one that couldn't manage when I first started! It was freezing today, only 2 turned out to tonight's scheduled Crossfit class.
I had at least half a bottle of wine last night at a mates and got a ride home, - too much to drive! So I had a 6k bikeride to pick up my car today. Short distance sounding, but so friggin cold and very windy with rain today when biking. I should have worn gloves I realised after the first 200m!
Till next time :-)
27:47 for 5k, flat route, mainly gravel roads but a few turns. It was a mild day for here, cloudy, not much wind, about 13 degrees, so it was cold to walk outside in with a short sleeved running top and lycra leggings, but not too bad to once running started! Actually I was running with an ipod, with quite invigorating songs. After my garmin told me I reached 5k, I slowed to a recovery jog, (no stopping) for about 700m, then put on a final 'faster killer run' for the last 550m or so to get home. My previous NZ 5k best was 28 mins, 20 something secs. So am getting closer to a sub 25 min 5k. Bring on the warmer weather I say!
Tonight had Crossfit, the first part of warm up was a 400m row. After a couple of warm up strides, I could feel without total full effort I was managing average 1:57ish pace on level 10. Occasionally a 1:53 stroke, sometimes a 2:00 stroke or thereabouts. I didn't want to fully push my max on the warm up row or lengthen it as the rest of the workout looked horrid. BUT I am ready to try my sub 4 min 1000m row on level 10 again and see if I can at least beat 4:06 for a km. If it's not to be, that is fine, but any improvement from 4:06 is excellent and if I can crack 4 mins by any chance....I will have a real nice head swell happening lol!
We had sprints for skill tonight. Then we had 'Nicole' for our WOD tonight. She is...a 400m run, then as many pullups as possible till breaking repeated for 20 minutes! I used the dark blue highest resistance band....still can't to do any more than 6 or 7 in one hit. But did 2.8k running and 44 pullups in 20 mins as my first attempt of that benchmark. A bit of time was spent getting into the band and chalking my hands lol. Still, 6 or 7 pullups with highest resistance is much better than the one that couldn't manage when I first started! It was freezing today, only 2 turned out to tonight's scheduled Crossfit class.
I had at least half a bottle of wine last night at a mates and got a ride home, - too much to drive! So I had a 6k bikeride to pick up my car today. Short distance sounding, but so friggin cold and very windy with rain today when biking. I should have worn gloves I realised after the first 200m!
Till next time :-)
Monday, September 2, 2013
SKIING and FUN!!!
Apologies for the pic! I can't get it the right way around on my blog, but can on facebook etc. I can't find a tab here to rotate it!
Saturday was skiing day, up near Queenstown. It was the first time I'd been in 3 years, was awesome fun! I'd only done about 3 days skiing before as an adult and one as a kid, so I am certainly at an elementary level!
I did remember on the final day about 3 years ago when at the same skifield, I managed to progress from the learners area to the first beginners chairlift. I was snow ploughing, or skiing rather slow still with not much confidence and it was a bit of a hit or miss as to whether I could even get off the chairlift without sliding right back over onto butt!
On Saturday I decided not to pay for a lesson, instead try to remember what I'd learnt and try to re-start where I left off. I regretted the decision of no lesson for the 45 mins or so. Then I started to get a bit more speed in the learners area. Next I decided to try the beginners chairlift. To my amazement I got off the chairlift, leaning forward enough, skis squared up and didn't stack it! I was was rather tentative and slow but controlled most of the way down, but in the final 100m it got a bit steeper, I lost a bit of control, and decided to fall back on my butt so stop crashing into anyone!
So, I decided to go back to the learners again, practice speed, stopping, turning for a bit. Soon I felt lots more confident, so headed for the chairlift again. And then kept getting better and better, faster and faster, and even for the last few runs I was choosing the steeper side of the beginners chairlift to go down, and instead of getting passed by everyone, I was passing others in a controlled manner! YAY! And I didn't stack it once getting off the chairlift! And as the photo shows, the weather was superbly awesome too! Probably even 10 degrees up the mountain with no horrid cold icy winds!
Other training wise, I have been been targeting my shoulders, back and arms somewhat lately, regularly doing sets of pushups, tricep pushups and the like. Now as I can do 10, (even 11) pushups on toes again I am pleased. I have 4kg dumbbells at home, to work the shoulders and triceps but now want to get heavier ones! I sort of can use my 6kg and 8kg kettlebells for some dumbbell moves. For KB swings now, I use 12kg. Biceps are popping out even slightly and I did notice triceps are toning up nicely. I wasn't even talking about my body, but got the random comment yesterday that my triceps appear to be toning up! I do need to get my arse into gear for a run today as I didn't yesterday, and I do have Crossfit today as well.
I wasn't gonna weigh self till 19 September, as the goal is to only weigh in once per month, on the 19th of each month. BUT, I caved today! And, going by today I'm down more kg in the last 2.5 weeks than I did for the 10 week paleo challenge almost. 78.3 today, measurements going down for now as well. More and more of my size 12 (stretch) pants are coming available to wear! I did try on my pair of levi size 13 cut off denim shorts, (which I bought as jeans when 24). I do need to be sub 75 to wear them, more like 72 for a loose comfy fit I think. But I can get them done up, just not wearable or comfy yet. Now to keep off scales till 19 Sept.
Till next time,
Pip :-)
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