I know it's been a while. I'm not sure if there are any readers out here nowdays infact. I will try and keep this not too long.
Major thing is I feel I've been busy as....and blogging has fallen lower on the old priority list. Since early December last year I've been working at a local sheep/mutton meatworks which is about a 30 minute drive from home. I started there on the gut trays in the slaughter room, (pretty standard) and now am a knife hand on the chain. I've only got two days work left there this season, (it's seasonal work) but the last 3 months have been doing 6 days weeks with extended hours and nightshift hours
I will be going back to work at helping export tulip bulbs, then working at the tree nursery like last year, seasonal winter work for my family and only 6k or so away and dayshift type hours.
Summer was a bit cool for my liking here in Southern NZ....a few nice days thrown in there and here....but quite crap in all honesty.
My nephew Nixon is now 13 months, I love following him, he's walking great now!
Training is a bit hap-hazard for my liking due to a combination is disorganisation and being busy! I admire fitness as a trait to carry on through life and see the value of 4-5 good hard hit outs per week of at least 30 mins a pop if not closer to an hour as long as lots of purposeful incidental activity. I value weights and resistance work, intense skill work and intense cardio to improve or maintain our VO2 max. So I get annoyed when I get delayed and only manage 2-3 hit outs athough have a busy job and lifestyle! But I've done a recent duathlon, 9k run, am now a member of Snap Fitness, have been running and doing some 5k plus time trials and interval 'sprints'. I'm keeping up my push up ability by doing as many as I can on my toes consecutively at least 4 days a week plus focusing varied resistance work gains at the gym. Have recently reached a new PB with 21 pushups on toes. I throw in the burpees and tricep dips regularly too. Fitness has increased and weight has dropped off lately, am 70kg now, down from 78.8 at start of the year and about 80ish at Christmas last year and 85.6 the Christmas before that. The long term binge problem has come to a halt. In saying that my partner sort of lives with me.....and without the detail have found it best not to be so selfish and particular about what I eat all the time. Yeah, often or mostly what I consider my type of food but also have extras more often not to cause conflict....and it prob matches my activity levels. I find myself craving big salads and lean chicken or seafood without carbs when I get full rein in my domain. But still haven't binged, managed portions, been active, mostly it's healthy with lots of veg etc. I feel like tightening up again...to get optimally fit to my fitness goals and physique targets but also know that is often perceived as a little self one way centred....hmmm.
Am continuing with fitness targets, I bought a new camera I love last Dec and am still learning. My next overseas trip is Adelaide, Perth and Hobart as a new destination this Sept....am looking forward to it all. Recent pics and happenings are documented on FB. Soon after nightshift ends I expect to create more time and hope to blog some more! Keep well everyone!
Pip :-)
I passed my Sports Training and Development online course last year.
Monday, April 21, 2014
Wednesday, October 9, 2013
A BLATANT STOP! plus OTHER NEWS
Life for me has been busy since my last update.
But unfortunately, about 3 weeks ago my intense training kind of came to a blatant stop/halt.
I was in what I called 'the zone', loving Crossfit, right into running and interval running, (with aim of a sub 25 min 5k eventually), and I regularly was doing pushups, tricep dips, squats, lunges, planks, stuff with dumbbells and stupid things, (like timing myself to do 20 burpees)....all to help with strength and Crossfit. I loved seeing the improvements, increasing my weights and building up my numbers with pushups on toes/no knees.
My social life seems to have been active as well, - but lots of drinking, late nights and less sleep. A few months ago a guy from work expressed the fact that 'he liked me lots, wanted to get to know me more'. We worked together for a few weeks, (seasonal work) but he didn't admit that he liked me till after it finished, although we got along well on a 'workmate' level at work. To cut to the chase, we have been dating a few months, he keeps saying he is extremely keen on me etc etc. He is into training, (specifically weight training at the gym) but likes anything to keep fit. He is a big guy, can bench press 3 sets of 8 at 100kg. I've told him a few times that I probably see him more as a really good friend than anything else still. But he and his mates like to drink. Not just one or two beers in the hour after they get home from work, but big sessions which last a few hours, a few times a week with lots consumed. I have a tendency to like wine, and he knows it and he often buys a bottle for me when he buys his beer and bourbon for himself. I keep telling him of my wish to cut back etc, but still, if a bottle of wine is opened, I very rarely don't finish it. I have to really concentrate on drinking really slowly and sitting on a drink so the bottle lasts a few hours. If finished early I allow myself to get pressured to open another bottle or drink some beers. But still, a bottle of wine, say 3 times a week is far too much. I used to sometimes chill out with a delicious wine at home after Crossfit or the like but I have successfully totally banned drinking alcohol alone at least for a while now.
Anyway, just over 3 weeks ago, I came down with a bit of a cold, was working and also had lots of assignments due at once. I decided with the assignments, Crossfit had to give for a few nights, (due to travel time and workout time). The initial plan was to do sets of pushups and the resistance exercises listed above at home so I didn't lose momentum and try to maintain new recent fitness. That lasted about 2 days. Then the study frustration, some bingeing come to hit which lead to more, and training unfortunately fully came to a halt. Whoops.
I was weighing in and measuring on the 19th of every month, last month was 76.8kg, (good drop) and fitness was starting to happen. It will be up now a bit on that again, - hopefully still under 80 on a good morning lol.
Other news is that I have applied for a job at the freezing works, (half hour drive from here). It's seasonal, (sometime in Dec-May) but money is good for those months and work is solid, - 44-45 hours a week or so. It will be night shift, (4.30-5pm until about 1.30am) Mon-Fri and 11am-4pm many Saturdays and won't suit Crossfit class times so I will have to give that up while at the Freezing Works. But I can get up, run, train from home or hit a gym before work. I will still be focussing on similar stuff and work toward doing pullups! I have a medical tomorrow for the Freezing Works job, providing thats all good, I'm pretty much in so I understand. After I finish at the works, I believe I will have a couple of weeks off, then other seasonal work from June-early September, then about 3 weeks off, then from Oct through till at least mid November.
My course is going well, I don't have too much left. Cutting down lots on drinking when in social situations and keeping it that way will be a challenge as long as the c word, (consistency) with training. If for some reason I decide or satisfy myself it's unfeasible to do the intense planned workout session I have planned for the day, that is ok, BUT instead can I look at doing a shorter or less intense workout? And at least keep the food controlled and any alcohol consumed in check if I do drink socially?
On another note, someone close family wise to me has admitted they are now alcohol dependent. Pretty much for many years this person has been a daily drinker, enjoying some wine, occasionally beer and sometimes whiskys in the evening, occasionally lunchtime as well on a Sunday. But over the last couple of years this has escalated, this person has real trouble sleeping and terrible anxiety levels and uses whisky for that, and throughout the day as well to relieve shakes, anxiety and intense feelings of illness. The behaviour has intensified over the last few months. This person admitted it, admitted they can't stop or cut down on their own so are very soon going to a rebab facility to detox and rehabilitate and most likely once the detox starts, will be advised never to drink again.
Till next time
Pip
But unfortunately, about 3 weeks ago my intense training kind of came to a blatant stop/halt.
I was in what I called 'the zone', loving Crossfit, right into running and interval running, (with aim of a sub 25 min 5k eventually), and I regularly was doing pushups, tricep dips, squats, lunges, planks, stuff with dumbbells and stupid things, (like timing myself to do 20 burpees)....all to help with strength and Crossfit. I loved seeing the improvements, increasing my weights and building up my numbers with pushups on toes/no knees.
My social life seems to have been active as well, - but lots of drinking, late nights and less sleep. A few months ago a guy from work expressed the fact that 'he liked me lots, wanted to get to know me more'. We worked together for a few weeks, (seasonal work) but he didn't admit that he liked me till after it finished, although we got along well on a 'workmate' level at work. To cut to the chase, we have been dating a few months, he keeps saying he is extremely keen on me etc etc. He is into training, (specifically weight training at the gym) but likes anything to keep fit. He is a big guy, can bench press 3 sets of 8 at 100kg. I've told him a few times that I probably see him more as a really good friend than anything else still. But he and his mates like to drink. Not just one or two beers in the hour after they get home from work, but big sessions which last a few hours, a few times a week with lots consumed. I have a tendency to like wine, and he knows it and he often buys a bottle for me when he buys his beer and bourbon for himself. I keep telling him of my wish to cut back etc, but still, if a bottle of wine is opened, I very rarely don't finish it. I have to really concentrate on drinking really slowly and sitting on a drink so the bottle lasts a few hours. If finished early I allow myself to get pressured to open another bottle or drink some beers. But still, a bottle of wine, say 3 times a week is far too much. I used to sometimes chill out with a delicious wine at home after Crossfit or the like but I have successfully totally banned drinking alcohol alone at least for a while now.
Anyway, just over 3 weeks ago, I came down with a bit of a cold, was working and also had lots of assignments due at once. I decided with the assignments, Crossfit had to give for a few nights, (due to travel time and workout time). The initial plan was to do sets of pushups and the resistance exercises listed above at home so I didn't lose momentum and try to maintain new recent fitness. That lasted about 2 days. Then the study frustration, some bingeing come to hit which lead to more, and training unfortunately fully came to a halt. Whoops.
I was weighing in and measuring on the 19th of every month, last month was 76.8kg, (good drop) and fitness was starting to happen. It will be up now a bit on that again, - hopefully still under 80 on a good morning lol.
Other news is that I have applied for a job at the freezing works, (half hour drive from here). It's seasonal, (sometime in Dec-May) but money is good for those months and work is solid, - 44-45 hours a week or so. It will be night shift, (4.30-5pm until about 1.30am) Mon-Fri and 11am-4pm many Saturdays and won't suit Crossfit class times so I will have to give that up while at the Freezing Works. But I can get up, run, train from home or hit a gym before work. I will still be focussing on similar stuff and work toward doing pullups! I have a medical tomorrow for the Freezing Works job, providing thats all good, I'm pretty much in so I understand. After I finish at the works, I believe I will have a couple of weeks off, then other seasonal work from June-early September, then about 3 weeks off, then from Oct through till at least mid November.
My course is going well, I don't have too much left. Cutting down lots on drinking when in social situations and keeping it that way will be a challenge as long as the c word, (consistency) with training. If for some reason I decide or satisfy myself it's unfeasible to do the intense planned workout session I have planned for the day, that is ok, BUT instead can I look at doing a shorter or less intense workout? And at least keep the food controlled and any alcohol consumed in check if I do drink socially?
On another note, someone close family wise to me has admitted they are now alcohol dependent. Pretty much for many years this person has been a daily drinker, enjoying some wine, occasionally beer and sometimes whiskys in the evening, occasionally lunchtime as well on a Sunday. But over the last couple of years this has escalated, this person has real trouble sleeping and terrible anxiety levels and uses whisky for that, and throughout the day as well to relieve shakes, anxiety and intense feelings of illness. The behaviour has intensified over the last few months. This person admitted it, admitted they can't stop or cut down on their own so are very soon going to a rebab facility to detox and rehabilitate and most likely once the detox starts, will be advised never to drink again.
Till next time
Pip
Sunday, September 15, 2013
PIP'S BLOG DIRECTION.........
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........
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........
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
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