6 days of hardcore intense workouts out of 7! Sometimes more than one intense workout on one day! Decent incidental activity!
* 5k run split on Saturday was 28:43, - best since March....completed 6.25k in just a tad over 36 mins. * That was after Crossfit WOD Sat morning. * Yesterday completed a team hill climb....other 2 girls were very fast uphill walkers/running so I was pushed very hard the whole 2.5 hours of our hike. Even on the down hills they had quick footing so I was doing my best. * I improved on my swim efforts, - managed 60 laps, (1.5k) last week and improved my 40 lap freestyle race by about 30 secs from the previous week, plus my 50m 'split sprints' by a second or 2 on each. And I pushed it hard at Crossfit last Monday, the gym for almost 2 hours on Tuesday, and the 7.5k run Wednesday.
* Food has been pretty spot on, enough, not too much, decent types. I admit to some, maybe a bit much alcohol but that normally dehydrates so pushes weight down, rather than up despite calories. Will really make sure I have less from now on of that!
Weight this morn first thing naked: 80.6
Weight last Mon first thing naked: 79.9 Wed morn at a real sneak peak first thing: 79.7
I was hoping to consolidate well under 80 by now, and be under at least 79.1 at the final weigh in of the Paleo challenge this coming Sunday which illustrates a 5kg loss.
I don't understand it. Even 2 years ago with the amount of stuff I'm doing weight would have dropped off me lots quicker. I remember reaching under 68kg the morning after royals Kate and Wills got married, (67.9) and I felt stoked. My aim was now *staying* under 68! I kept doing what I was doing, never dreamt I would reach my 'ultimation' of 62kg but 8 weeks later I was there!
I have yo-yoed quite dramatically for probably 18 years weight/size wise. Of course some people will say 'muscle weighs more than fat' but I haven't put on nearly 20kg of muscle in the last 2 years, that's for sure! I would be lucky to have put on any muscle in reality in the last few weeks as I believe you need to eat more calories than you burn to gain muscle. I'd be interested in getting it tested though to see if my lean muscle mass has reached 50kg, - last time I had it tested about a year ago, BF scales said it was 49.7 and that was up 2kg on a few years previous and that was after a good few weeks focusing on both strength, and cardio at the gym in Perth.
I'm over this flabby stomach, size 14 business. I can get into a couple of 'stretch size 12' pants. I'd love to be a ripped somewhat muscled machine and re-aquaint myself with the size 10's in my wardrobe. I want to keep working at strength and intense resistance work as well as speed in running, swimming and cycling again soon. I'd definitely love to get under to down to 68kg again. But first, - just staying focussed, into size 12's more properly, stronger than ever....ie more progression toward a pull up and less flabby middle and under 75kg will be great first up! I will try to stay away from the scale for a while after this challenge ends on Sunday me thinks!
Also I copped a minor wrist injury, left wrist just a bit weak feeling and clicks with movement....hmmmm, I've not had this before. Maybe from Kettlebells or something? Will google that for ideas. First world concerns, I know!
Till next time
Pip :-)
Sunday, August 11, 2013
Wednesday, August 7, 2013
'FUNNY' COMMENT AT THE POOL TODAY!.......
Howdee,
Firstly, in regard to Crossfit....I do kind of wish I went last night. Just after my carb serve, (smallish bit of microwaved kumara otherwise known as sweet potato) and another hour of rest....I felt like I could of pushed out a reasonable effort. I had the faint idea it was going to be a 'team WOD' yesterday as I saw someone talk about that on FB today who did the 6.15am class, and we follow the same protocol in the evening classes that day. The thought of being fatigued, my teammates yelling at me (with encouragement)....made me decide to pull the pin. Definitely will get there Sat morning though!
Anyway today was 'swim day'! I started out with my usual 40 laps freestyle, (1km) at pool, I beat last week by about 45 seconds for a km....so was pleased with that! After some water slugging, I did 4 lengths backstroke, a couple of doggy paddle lengths, 4 lengths holding 2 kickboards working on strong fast kicks...nice leg burn!
Then decided to do 3 lots of 50m 'sprints' again....I kept up last weeks pace for all of them, even think I improved each 50m sprint by 2-3 seconds. I had done a couple of kickboard laps between each 'sprint', - anyway I totalled 60 laps today! 1.5k that is!
It was quiet there today, - great for me, - probably only 2-3 other swimmers so the lifeguards and staff weren't too busy. As I got out, I had a lifeguard young lady come up to me. She said, 'How was that swim, I don't mean to be rude but'...........
I thought 'here we go again'.....expecting to be about to be informed how un-efficient, (un-co/awkward looking) my swimming technique is.....maybe then try to be sold swimming lessons etc. I'm very used to be told in most sports that my form/technique would benefit from lots of improving!
But no, she said, - 'How was that swim, I don't mean to be rude but you need to buy smaller togs!' I smiled, told her I have had these a few years! But my first thought was, 'have I been showing indecent parts of my body'? I assessed myself, - my togs are navy blue, a one piece Roxy surf brand with muscle back set. The bottom of the muscle back comes half way up my back, (not just covering bum) and togs aren't high cut. She then pointed to the gaping bit at bottom of muscle back that my back doesn't quite fill out, - revealing nothing! She then said that one of her observations was that too many young ladies with fit looking bodies wear 'nana' like togs! OK, I felt flattered at being labelled 'fit' as I still have quite some way to go.....but I guess compared to her, she considered me fit!
Maybe I might go and get my size 12 sports tankini out, I would usually want myself lots leaner and at least under 75kg before I would even consider bringing that out, even then there are many 'overhanging bulges' still.....but it is tight! But I don't consider the current overhang as attractive lol!
Firstly, in regard to Crossfit....I do kind of wish I went last night. Just after my carb serve, (smallish bit of microwaved kumara otherwise known as sweet potato) and another hour of rest....I felt like I could of pushed out a reasonable effort. I had the faint idea it was going to be a 'team WOD' yesterday as I saw someone talk about that on FB today who did the 6.15am class, and we follow the same protocol in the evening classes that day. The thought of being fatigued, my teammates yelling at me (with encouragement)....made me decide to pull the pin. Definitely will get there Sat morning though!
Anyway today was 'swim day'! I started out with my usual 40 laps freestyle, (1km) at pool, I beat last week by about 45 seconds for a km....so was pleased with that! After some water slugging, I did 4 lengths backstroke, a couple of doggy paddle lengths, 4 lengths holding 2 kickboards working on strong fast kicks...nice leg burn!
Then decided to do 3 lots of 50m 'sprints' again....I kept up last weeks pace for all of them, even think I improved each 50m sprint by 2-3 seconds. I had done a couple of kickboard laps between each 'sprint', - anyway I totalled 60 laps today! 1.5k that is!
It was quiet there today, - great for me, - probably only 2-3 other swimmers so the lifeguards and staff weren't too busy. As I got out, I had a lifeguard young lady come up to me. She said, 'How was that swim, I don't mean to be rude but'...........
I thought 'here we go again'.....expecting to be about to be informed how un-efficient, (un-co/awkward looking) my swimming technique is.....maybe then try to be sold swimming lessons etc. I'm very used to be told in most sports that my form/technique would benefit from lots of improving!
But no, she said, - 'How was that swim, I don't mean to be rude but you need to buy smaller togs!' I smiled, told her I have had these a few years! But my first thought was, 'have I been showing indecent parts of my body'? I assessed myself, - my togs are navy blue, a one piece Roxy surf brand with muscle back set. The bottom of the muscle back comes half way up my back, (not just covering bum) and togs aren't high cut. She then pointed to the gaping bit at bottom of muscle back that my back doesn't quite fill out, - revealing nothing! She then said that one of her observations was that too many young ladies with fit looking bodies wear 'nana' like togs! OK, I felt flattered at being labelled 'fit' as I still have quite some way to go.....but I guess compared to her, she considered me fit!
Maybe I might go and get my size 12 sports tankini out, I would usually want myself lots leaner and at least under 75kg before I would even consider bringing that out, even then there are many 'overhanging bulges' still.....but it is tight! But I don't consider the current overhang as attractive lol!
Tuesday, August 6, 2013
FEELING SLIGHTLY GUILTY.........
Hello today!
Am feeling slightly guilty as today I decided to not turn up to a Crossfit WOD this evening, and rescheduled it for Saturday morning. If we can't attend a WOD we have booked in for, we can get online, cancel the booking and put ourselves into another WOD in the coming week where there is a spare gap as long as we give an hours notice. I gave an hour, 5 mins notice.
Monday's WOD was lots of squats, walking lunges with kettlebells plus more! Tuesday morning, (yesterday) I decided to go hard at the gym with my mate for somewhere between 1.5 and 2 hours. Today I wanted to get an outdoor run in, (easy pace). I've got DOMS on quite a few muscle groups today, not severe but enough to know I've trained! My 7.5k run took 50:30 today so not fast, and my legs had that slight fatigue/lead feeling. But good to be training endurance a bit.
As for Crossfit tonight....I thought....just go/suck it up? It's swim day tomorrow! OR....change it to Saturday morning. After much umming and arring.....Saturday morning won out. But there weren't many booked into tonights class, so we would have got great form/technique tuition. I will get back to studying this evening, but feel like going to have a hot bath with a glass of wine right now lol!
Hmmmm, the life of training and wanting to get fit....um yesterday!!!
Pip
Am feeling slightly guilty as today I decided to not turn up to a Crossfit WOD this evening, and rescheduled it for Saturday morning. If we can't attend a WOD we have booked in for, we can get online, cancel the booking and put ourselves into another WOD in the coming week where there is a spare gap as long as we give an hours notice. I gave an hour, 5 mins notice.
Monday's WOD was lots of squats, walking lunges with kettlebells plus more! Tuesday morning, (yesterday) I decided to go hard at the gym with my mate for somewhere between 1.5 and 2 hours. Today I wanted to get an outdoor run in, (easy pace). I've got DOMS on quite a few muscle groups today, not severe but enough to know I've trained! My 7.5k run took 50:30 today so not fast, and my legs had that slight fatigue/lead feeling. But good to be training endurance a bit.
As for Crossfit tonight....I thought....just go/suck it up? It's swim day tomorrow! OR....change it to Saturday morning. After much umming and arring.....Saturday morning won out. But there weren't many booked into tonights class, so we would have got great form/technique tuition. I will get back to studying this evening, but feel like going to have a hot bath with a glass of wine right now lol!
Hmmmm, the life of training and wanting to get fit....um yesterday!!!
Pip
Tonights food, (I won't put up too much of what I eat, but may put up a couple of things over the coming days!)
Monday, August 5, 2013
'PALEO CHALLENGE', - START OF WEEK 9 UPDATE........
Hello,
Well last week ended up being a rather productive week on the workout front.....except Sunday, which was too sedentary for my liking! Was up too late Saturday night, so up too late Sunday, still tired and spent a couple of hours catching up on internet stuff, reading Sunday paper, and got coaxed into watching a long movie.
Last week managed:
Monday: - 4.45km run, - 28 mins....then on the powerwalk home I did a 1k 'sprint', 5:17 and a bit later down the road a 500m 'sprint', 2:30. Then intense Crossfit WOD that evening.
Tuesday: - Swim, well over 50 laps of 25m pool, think I wrote it down last post. First 40 laps, (km) as fast as poss, I clocked 28 mins for that. (I need to improve but that is my best effort ever). Then some lengths with kickboards....working legs, and backstroke, and doggie paddle. Then 3 lots of 2 laps, (50m)....going as fast as poss, and I managed each 50m in 1:10.....best ever by about 15 secs for 50m! I was stoked, think I'm kicking harder now and stroke must be a bit more efficient.
Wednesday: - Treadmill run, - 32mins....started off at 10.2, incline on 1. After the 16 min mark I kept putting the speed up .2 every couple of mins, then for the final min, put the incline up to 2, and had speed on about 12.6 by memory......just to totally waste me to full max! Ouch.....and puff puff!!!
Thursday: A casual gym visit with my mate, I found a way to make the Crosstrainer cane me in the warm up, then many different weights machines, focussing on upper and lower body, going upper...then lower. I was doing 3-4 sets of 12-15 reps, occasionally having to break briefly mid set as I'm stubborn about lowering weights, (did once though)! Then attempted 1km level 10 rower, 4:13 after weights, and then squats and a bit for shoulders with 5kg dumbbells.
Friday: Day off, light incidental activity throughout day.
Saturday: Crossfit WOD in morning. After a warmup including jogging, walking lunges with plate, pushups, shoulder press/squat things, running with a plate, (5kg), then tyre flips, we were then to work on our 1 repetition maxes for shoulder press, deadlifts and back squats. Shoulder press: 27.5kg for me. Trainer wasn't happy with my deadlift technique so wouldn't let me go past 55kg for them, but I could do a good few at that weight like 3 sets of 12 I I had to.....almost 'OK' technique he said. I think I had 32.5 on my bar for my 1RM back squat, I can do heaps of them, (a songs worth) at that weight going as far down as having my butt in line with knees...such as I've done at body pump over the years. But he wants me going lower, (nearly butt to ground like he does!) so to do that I need to go lighter by quite a bit!
After our Paleo brekkie I asked to see if I could try a pullup with the easiest dark blue resistance band. About 3 weeks ago I could only get myself up a few inches, no where near getting chin above bar. WELL: - I did 3, and got chin above bar, I was firstly EXCITED AS! Then on the 3rd rep I realised I was swinging my legs out front, - damn! So I hung in the starting position again for a few seconds, thought....straight up Pip! Damn, I was about an inch or 2 away from getting my chin above bar, and did that 3 times. I may have been able to do it properly the first time if I hadn't done the 3 kipping style ones with the band. But either way.....great progress from me!
I needed to go on a run Saturday arvo.....as I didn't run on Friday. I did my outdoor 6.25km route, it was a 'nice mild arvo' for my standards. That is about 13 degrees, some sun and cloud and no wind or rain....acceptable to go running with a singlet/no beanie or gloves etc as long as I shower/put on warm clothes at completion! I did it in 37:09 which was a vast improvement from the previous week's attempt of 41:30! Clocked the first 5k in 29:29, nothing yet to write home about except it's the first time I've gone sub 30 mins for 5km since March this year outside!
As well as that, I've been doing a few pushups, going from as many toes as poss, then to knees. Plus dumbell shoulder raises, airsquats. Not alot, but a couple of sets of 20 of each on a couple of different days. I probably need to also do a bit more back work to help toward pullups eventually!
Monday, (yesterday) morning I weighed in, probably a bit dehydrated, (a couple of beers the night before.....and tea was early). But 79.9 it was. That can bounce around by about 2kg in a day by the way. It needs to be consolidated under 80....and working toward sub 75kg.
Crossfitted it last night.....after our warmup, (hard enough) we did a tabata of 20 seconds airsquats, 10 secs rest, repeated 8 times. We counted our squats, I made 80. Then we did a WOD starting with a 400m run, then 3 rounds of 8 Deadlifts, (40kg suggested for me), 9 Wall Balls, (I hated these a while back so decided on the 4kg, but soon realised I could now probably do the 6kg Wall Ball, - YAY!), then 20 Kettlebell walking lunges, (an 8kg KB in each hand), - ouch!!!, then a 200m WallBall carry. The KB walking lunges were the worst here, 3 rounds of 20....nice burn, (although hated it at the time).
Today, hit the gym. Thought I'd start with the level 10, 1km row, incase I could now crack 4 mins! I did 4:06....actually a PB from my previous best of 4:08 a year or so ago. That fatigued me, but went on and did quite a few weights, alternating UB and LB, getting some nice burn. Attempted the treadmill later for my 30 min run. I knew I was really going to suffer after the first min, was really caned at 12 mins, about 2.1km, incline slightly up. I'm too stubborn to drop pace, so terminated it, and did some abs and more tricep work.
Am still loving the paleo styled food. Have had some social incidences where I've made the best of it, (and ate what was going). And one evening last week, (after too much wine) I gave into an urge to go and make a avo, cheese, tomato, spinach, cracked pepper wholegrain toasted sandwich, then decided it was so good and made myself another of the same but adding vegemite, all the much more attractive after wine. But on more nights than not, no wine or beer.
Anyone still reading deserves a medal!, - lots of self centred 'babble' from me lol! But will be an interesting account, I find it easier and quicker typing than writing sometimes.
Till next time,
Pip
Well last week ended up being a rather productive week on the workout front.....except Sunday, which was too sedentary for my liking! Was up too late Saturday night, so up too late Sunday, still tired and spent a couple of hours catching up on internet stuff, reading Sunday paper, and got coaxed into watching a long movie.
Last week managed:
Monday: - 4.45km run, - 28 mins....then on the powerwalk home I did a 1k 'sprint', 5:17 and a bit later down the road a 500m 'sprint', 2:30. Then intense Crossfit WOD that evening.
Tuesday: - Swim, well over 50 laps of 25m pool, think I wrote it down last post. First 40 laps, (km) as fast as poss, I clocked 28 mins for that. (I need to improve but that is my best effort ever). Then some lengths with kickboards....working legs, and backstroke, and doggie paddle. Then 3 lots of 2 laps, (50m)....going as fast as poss, and I managed each 50m in 1:10.....best ever by about 15 secs for 50m! I was stoked, think I'm kicking harder now and stroke must be a bit more efficient.
Wednesday: - Treadmill run, - 32mins....started off at 10.2, incline on 1. After the 16 min mark I kept putting the speed up .2 every couple of mins, then for the final min, put the incline up to 2, and had speed on about 12.6 by memory......just to totally waste me to full max! Ouch.....and puff puff!!!
Thursday: A casual gym visit with my mate, I found a way to make the Crosstrainer cane me in the warm up, then many different weights machines, focussing on upper and lower body, going upper...then lower. I was doing 3-4 sets of 12-15 reps, occasionally having to break briefly mid set as I'm stubborn about lowering weights, (did once though)! Then attempted 1km level 10 rower, 4:13 after weights, and then squats and a bit for shoulders with 5kg dumbbells.
Friday: Day off, light incidental activity throughout day.
Saturday: Crossfit WOD in morning. After a warmup including jogging, walking lunges with plate, pushups, shoulder press/squat things, running with a plate, (5kg), then tyre flips, we were then to work on our 1 repetition maxes for shoulder press, deadlifts and back squats. Shoulder press: 27.5kg for me. Trainer wasn't happy with my deadlift technique so wouldn't let me go past 55kg for them, but I could do a good few at that weight like 3 sets of 12 I I had to.....almost 'OK' technique he said. I think I had 32.5 on my bar for my 1RM back squat, I can do heaps of them, (a songs worth) at that weight going as far down as having my butt in line with knees...such as I've done at body pump over the years. But he wants me going lower, (nearly butt to ground like he does!) so to do that I need to go lighter by quite a bit!
After our Paleo brekkie I asked to see if I could try a pullup with the easiest dark blue resistance band. About 3 weeks ago I could only get myself up a few inches, no where near getting chin above bar. WELL: - I did 3, and got chin above bar, I was firstly EXCITED AS! Then on the 3rd rep I realised I was swinging my legs out front, - damn! So I hung in the starting position again for a few seconds, thought....straight up Pip! Damn, I was about an inch or 2 away from getting my chin above bar, and did that 3 times. I may have been able to do it properly the first time if I hadn't done the 3 kipping style ones with the band. But either way.....great progress from me!
I needed to go on a run Saturday arvo.....as I didn't run on Friday. I did my outdoor 6.25km route, it was a 'nice mild arvo' for my standards. That is about 13 degrees, some sun and cloud and no wind or rain....acceptable to go running with a singlet/no beanie or gloves etc as long as I shower/put on warm clothes at completion! I did it in 37:09 which was a vast improvement from the previous week's attempt of 41:30! Clocked the first 5k in 29:29, nothing yet to write home about except it's the first time I've gone sub 30 mins for 5km since March this year outside!
As well as that, I've been doing a few pushups, going from as many toes as poss, then to knees. Plus dumbell shoulder raises, airsquats. Not alot, but a couple of sets of 20 of each on a couple of different days. I probably need to also do a bit more back work to help toward pullups eventually!
Monday, (yesterday) morning I weighed in, probably a bit dehydrated, (a couple of beers the night before.....and tea was early). But 79.9 it was. That can bounce around by about 2kg in a day by the way. It needs to be consolidated under 80....and working toward sub 75kg.
Crossfitted it last night.....after our warmup, (hard enough) we did a tabata of 20 seconds airsquats, 10 secs rest, repeated 8 times. We counted our squats, I made 80. Then we did a WOD starting with a 400m run, then 3 rounds of 8 Deadlifts, (40kg suggested for me), 9 Wall Balls, (I hated these a while back so decided on the 4kg, but soon realised I could now probably do the 6kg Wall Ball, - YAY!), then 20 Kettlebell walking lunges, (an 8kg KB in each hand), - ouch!!!, then a 200m WallBall carry. The KB walking lunges were the worst here, 3 rounds of 20....nice burn, (although hated it at the time).
Today, hit the gym. Thought I'd start with the level 10, 1km row, incase I could now crack 4 mins! I did 4:06....actually a PB from my previous best of 4:08 a year or so ago. That fatigued me, but went on and did quite a few weights, alternating UB and LB, getting some nice burn. Attempted the treadmill later for my 30 min run. I knew I was really going to suffer after the first min, was really caned at 12 mins, about 2.1km, incline slightly up. I'm too stubborn to drop pace, so terminated it, and did some abs and more tricep work.
Am still loving the paleo styled food. Have had some social incidences where I've made the best of it, (and ate what was going). And one evening last week, (after too much wine) I gave into an urge to go and make a avo, cheese, tomato, spinach, cracked pepper wholegrain toasted sandwich, then decided it was so good and made myself another of the same but adding vegemite, all the much more attractive after wine. But on more nights than not, no wine or beer.
Anyone still reading deserves a medal!, - lots of self centred 'babble' from me lol! But will be an interesting account, I find it easier and quicker typing than writing sometimes.
Till next time,
Pip
Tuesday, July 30, 2013
MILESTONES, START WEEK 8 'PALEO' CHALLENGE, CROSSFIT, FITNESS, LIFE.......
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!
:-)
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!
:-)
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. :-)
Subscribe to:
Posts (Atom)