Another night of little sleep, thanks to Miss Phil. Got home from work at 11pm and I usually need an hour to unwind, so hit the sack at midnight, only to be woken less than an hour later by Missy. AW usually just goes straight to her bed, and I'm left with little Miss Phil wanting a bottle (still), then tossing and turning and wanting another bottle (arghhhhh) about 2 hours after, which isn't normal. She then happily woke at a stupid hour of the morning. It's times like these that I'm not very patient and just a little short. Needless to say I've had enough of this, and tonight there will be tears! I'll be sending her back to her own bed. I've already started warning her this morning that this is what is going to happen. So tonight I'm determined to get a good night's sleep.
Weighed in yesterday morning...60.6kg. No change on the scales. I'm content with that at present. Zone Diet is going well (still can't resist those extra nuts though...lol...). Had a beautiful Indian dinner on Saturday night to celebrate a friends 42nd birthday part. It was great to catch up with people I haven't seen in about 15 years! The frightening part was seeing their kids all grown up after teaching them martial arts when they still in primary school. I keep forgetting how old I am...lol...
Think I'll go and lie on the recliner and see if I can catch up on a little shut eye. Told you it was ho hum.
P.S. Had a great Crossfit session yesterday...so much fun! Muscle-ups were on the agenda. I can't do one, so I worked on transitions and other exercises to help increase the strength required to do a muscle-up. So, it will be lots of practice doing bar dips, pull-ups, L-sit-ups, V sit-ups and transitions (on the gymnastic rings). I will have to add that to my list of goals to achieve...a Muscle-up.
* P.S. The transitions we practice are usually done at a lower height, and done slower, to perfect the process and moving through the pattern. The video is done quickly.
I haven't trained in Crossfit this week due to my hip setback. I promised myself not to look at the WODs (workout of the day), but I just can't help myself. Just one week without training and I'm pining over Crossfit like a lost puppy.
Please...don't tell me how sorry you are. Things aren't really so bad. I'm just feeling a little down and I need to vent. This week no doubt I'll go through a whole gamit of emotions. Hey...I've been told that I just can't run, jump, squat below 90deg...in the big scheme of things, that's not too bad. There's still alot I can do. Nearly 4 years ago now, I couldn't even lift my leg to get into the shower, or hardly walk. I've come a long way, and I need to remind myself just how far I've come.
After seeing the chinese doc, I felt great, and even though my hip mobility has returned, I'm still sore through the hip joint. It's just an aching, but it's enough to have me feel unlike myself.
I've been scouring the CF Journal posts and videos under 'medical/injuries' and 'exercise physiology'. It's important for me to find solutions and information about my particular injury/problems. It helps keep me positive and gives me hope that I can always overcome. I found some great little videos regarding injuries and training with injuries. I've decided I'm going back to training next week. I know there's alot I can do, despite this hip. I just have to scale and modify.
Anyway...the video above is of the Crossfit Australasian Qualifiers, held in July last year. CF competitons haven't really been on the agenda, but I was even entertaining the possibility of trying my first one at the end of the year. That was until recently. It's the furtherest thing from my mind now, and my sole objective is JUST TO TRAIN!
I was a bit pissed because I was just starting to feel great in my CF sessions and picking up in consistency again, and then WHAM! So I return to training this coming week very apprehensively. More than likely, the feeling will be shortlived. It's never as bad as what I envisage.
Well, that's it. Sorry about the vent, but I thought what the hell. Everyone seems to have f*#ed off elsewhere in blogland for the time being. I'm not ready to do that yet. I still feel the need to bore all of you to death, while I work out my demons and frustrations. :P
P.S. Today CF Brisbane is holding the Qld Sectional Qualifier. I've attached the link to the Crossfit Games site, detailing the WODs for today, if you want to check it out.
....61.6kg...an increase of 900g! I think I should throw the scales away. It's been my most physical week. Nutrition mostly good except for a couple of hot cross buns on Sunday. I've decided that instead of a 3 monthly program, this is going to be 12 months. I mean, my goals are for the whole year anyway. It'll take me that long to see results and changes this year. However, I'm not feeling so fat and bloated. My core has tightened up and I've lost fat around the tummy. My lats feel like they're growing though. We'll see when I do my 6 weekly measurements. I'm not expecting great things yet, with the way things are going ATM....more about this later...
Aussie Day...
...had a lovely morning up at Mt Tamborine with AW and Phil. We had a lovely picnic morning tea at Mt Tamborine Botanical Gardens, and Phil and I walked through the gardens (last two pics). It was then off to what use to be my favourite haunt, the Polish Gallery (top three pics), which overlooks the Great Dividing Range for a coffee, and then we had a look at a local cheese factory in Eagle Heights. I was naughty and had roasted macadamia ice-cream and Phil had bubble gum ice cream (it was pink...her favourite colour...lol...), which is made on premises with their own jersey milk...best macadamia ice-cream I've ever tasted! I had packed the cricket bat and ball and soccer ball to play with Phil, but it was just getting too hot, and I wasn't up for anything physical. The reason for why, you'll find out now...
Crab Arms...
...this is how I've been looking the last few days. Well, my arms anyway. I haven't been able to straighten them in three days! Apparently I have 'Crab Arm'...the culprit?...PULL-UPS!
When I first heard this term, I exclaimed..."that's hilarious!" Because it was exactly how I'd been feeling, not being able to straight my arms.
Yesterday I was a very unhappy chappy and feeling quite upset and confused. You see...my arms were still so frickin' sore (not to mention my lats, rear delts and pecs) from Thursday's Pull Up session, that I couldn't do any Wing Chun training on Saturday. I mean...I couldn't even do one full pull-up anyway, by the time I tried. I started on Progressive pull-ups or 'negatives', then attempted a full pull-up, and ended working on Kipping Pull-ups. I had no problems with this session. In fact I felt great doing the session and was pleased with my efforts since it was my first pull-up session. In the past I've only done jumping pull-ups.
Come Monday...no better and I was upset because I knew it was probably not a good idea to train Wing Chun on Monday night either.
However, I didn't make this decision until Monday morning, when I was putting cream on my arms and noticed how puffy they were around the elbows. My arms were swollen around the elbow joints and I knew then that this just wasn't normal.
I sent of an ugent email for help to CF Brisbane, and got a phone call from Wendy (Swift). When she told me I had 'crab arms' I had a bit of a giggle, but in all honesty, what I had could have been more serious. It seems I have or had (the swelling is going down) what Crossfitters term as 'Crossfit Induced Rhabdo' or 'Rhabdomyolysis' (you can download PDF file next to article for a full explanation). A basic explanation of what it is (quote from PDF file)..."a potentially lethal systematic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream."
I have obviously had a mild case, as my urine wasn't brown. I wore compression bandages on my arms yesterday, drank plenty of water, applied ice and rested. I was also feeling very tired and a little queasy. I'm much better today and my arms are still swollen, but they've gone down alot. My arms are still very weak though and the LHS is worse and more sore than the RHS.
I hazarded a guess it was the pull-up progressions I did on Thursday, and after reading up on it, found out that the 'negatives' I did would have triggered it. Apparently it's the 'eccentric' part of the negatives (where you are lowering down, and the arm is straightening) which can be more damaging.
Anyway, apparently it only happens to beginners in Crossfit. I must have exerted myself more than I thought. I mean, I was feeling fine during the session and afterwards and apart from being sore, I wasn't experiencing anything unusual. Oh well! I did read about it when I joined CF (you are made aware of it before signing anything), but didn't think it would happen to me.
Needless to say, I feel a little stupid. I'm not even doing anything of serious intensity or consistency yet. Hence, the feeling of frustration. Tomorrow I'm going back to Crossfit (no Wing Chun this week), but can only do legs and will be resting the upper body for now.
The challenges continue...but I'm in good spirits today.
The above video is a taste of Crossfit challenges. The one above was last Saturday and was held at the new Seventile Miles Rock branch of crossfit, Crossfit Rocks, which is run by Doug Armstrong, who was a previous member of Crossfit Brisbane. The main guy in the video is Matt Swift, who is the owner and main trainer of CF Brisbane. He walks his talk, as you can see.
I couldn't go along to have a look, as I had Cheryl's 50th birthday party to help organise. Apparently it was a great day and very successful. Lisa Stokes competed in the challenge, as part of her preparation for the upcoming big event at CF Brisbane on 7th March. She placed 8th overall in the women's division, out of 29 competitors, and considering she's just returned from injury, had a fantastic result! Lisa is a great inspiration for CF women (considering she's only be doing CF a short period of time), and is one hell of a strong athlete! I'm pretty sure she trains at least 5 days a week in Crossfit, and if you've seen the workouts, that's pretty impressive.
The Crossfit challenges, from my perspective as a beginner, look pretty daunting. You can start competing once you can initiate correct form and technique of your main skills, i.e. pull-ups, deadlifts, squats, etc. You don't have to be a seasoned Crossfitter. Like the training, competitions are scaled to the individual. You're not competing against others, it's more about competing with yourself and seeing what you're made of.
Needless to say, competitions are not in my sights this year. It's more about building my skills, strength and fitness without injury and correcting my muscular imbalances, so that I can do what I want to do and function at my optimal level. I have to admit though, the more I train in CF, the more I want to train. You definitely start to get an itch for it.
I've noticed lately in quite a few blogs, there seems to be a current theme where people are having difficulty with motivation and direction in their training and overall 'fire in the belly' feeling, as Hannah described it recently. I've been thinking about that lately and the reasons why. My conclusion is, last year saw such huge growth and achievement for most of my fellow bloggers, that recapturing that drive is proving difficult. I think 2009 took alot out of all of us, and once you hit such high goals and aspirations, how do you trump that?
I have to admit that I'm going through the same thing. The strange thing is, as I've said in recent posts, my nutrition is going great and my exercise is slowly increasing, but I just haven't felt the same 'WHAMMO' feeling, like I had last year.
However, I know why...majorly different plans have been put in place, requiring a total shift in paradigms for me.
Last year I trained hard, continuously 5-6 days a week for the major part of the year, with a week's break in-between programs for recovery. I had a set plan all written out and worked out for me. I had a weights/cardio program that was progressively scaled to keep things challenging and all a nutrition program all worked out for me as well. Keeping track statistically was very easy, because the workouts were set for a period of time, i.e. 4-6 weeks, then a new program incorporated. I knew exactly where I was in the scheme of things and where I was heading.
This year everything has changed (except my nutrition at this point in time). I've started back in martial arts (Wing Chun at present) and am now doing Crossfit training, as well as trying to incorporate regular running sessions, and then hopefully start to do more martial arts specific training which is more physically challenging than Wing Chun (where training is heavily geared towards upper body/shoulder endurance, being a close distance fighting system).
With Crossfit, you can't plan sessions like you do at a gym. Crossfit incorporates a 'cross-section' of training modalities. The definition of Crossfit by founder, Greg Glassman is..."Crossfit is a strength and conditioning program built on consistent and varied, if not randomised, functional movements executed at high intensity." *There are 3 fitness standards. The first is based on 10 general physical skills, i.e. cardiovascular/respiratory endurance, stamina, flexibility, power, co-ordination, agility, balance, and accuracy. The second is "about performing well at any and every task imaginable". The third is based on the 'three metabolic pathways' or engines, a) Phosphagen, b) glycolytic, c) oxidative. 1st pathway is centred around high-powered activities lasting around 10secs. 2nd pathway incorporate activities lasting up to several minutes. And the 3rd pathway, oxidative, incorporates activities lasting in excess of several minutes. So CF fitness as specified in the 3rd standard is all about 'metabolic conditioning' and "how and why we do cardio".
Anyway, I find this stuff fascinating. But back to my own challenges....because the way I am doing training is so different to last year, and is more 'intuitive', requires alot more flexibility and lessens my ability to plan right down to the last detail (which is what I love to do), it's really messing with my head.
Theoretically, I know what I need to do. I need to be patient! Not one of my virtues. I need to build up gradually and listen to my body, because this isn't going to happen overnight. In fact, to really see results, I need to give myself 6-12 months, consistently training in CF to really understand what this Crossfit thing is all about.
By concentrating in Crossfit it's going to improve my results in other areas of my life...martial arts, army and overall fitness. As Wendy said yesterday, I don't need to do specific running training to improve my running and times. Just by concentrating on training a min. of 3 times per week in CF, my improvements will be a given. She gave me an example of when she first started out as a swimmer and did triathlons. After 12 months and not doing specific 'running' training, just training in CF, she slashed her running times. Of course if you a triathlete and marathon runner, you do need to be doing specific training for your training modality.
The problem is, I'm in a place I haven't been for some time...a complete beginner! And when you're starting out at something she can't help but develop the 'monkey-mind'. Inherently, you know what you need to do...just follow the goddamned program!! But as a beginner, you start to do things to totally confuse and sabotage your efforts. How do I know this? Cause that's what goes through the minds of alot of people starting out in Ideal Bodies online. Instead of following the recommendations and program, they change it a little, but for some reason still expect the results. Isn't that the definition of 'insanity'? BTW, this ability by beginners to totally get themselves befuddled and not trust in the process, is applicable to all skills and areas of life. It used to happen with students starting out in martial arts too.
But here I am, a beginner, going through the same things. Though, I have an advantage - I recognise my folly, so after talking to Wendy yesterday I feel much better, and that monkey-mind has been quietened for the time being. I'm happy to keep training as I am and trust in the process. I'm looking to the people who have done it and are doing it, and this is what I need to do if I want to experience success, not only in Crossfit, but in all areas of my fitness.
Anyway...this is where I'm at. I am loving Crossfit at the moment though, and have decided to train again tonight, even though I'm sore and have torn open a blister. Luckily no pull-ups, but I still have to be able to grip the bar. I'm sure I'll be fine.
*information and quotes are taken from the 'Crossfit Journal', featuring 'What is Crossfit', dated Oct 2002.
for ambition is merely the inflammation of the wishbone."
He...he...couldn't resist this demotivational poster above.
But in all honesty, this is how I've felt at times in the last couple of months. The rest has been great mind you. I think I've needed it. However, there comes a time when we have to face reality, and realise that in order to achieve our goals, talking about it and looking at all those wonderful, motivational pictures of ripped women just isn't gonna cut it.
You get to that stage where the weight starts to creep on and you're just starting to feel a little uncomfortable in your clothes. You know then that it's time to pull your finger out of your butt and get your body moving again, and that the time to do it is NOW!
There's only so long you can shove food in your mouth, do sweet FA, before you start looking like a remnant of your fat past. And I so don't want to go there. I've finally started moving my body and reigning in on the food.
I quite liked Frankie's poster (above). You get to a stage where what you think is your AWESOMENESS begins to take on a life of it's own, to the extent it then begins to warp your sense of reality. Don't get me wrong, it's great to dream big and have big plans, but I think we're all guilty of thinking we're hot shit, when we're not (eh..hem...yep...that means me too)...lol...
Today is day 2 after my Crossfit session, and boy am I out of condition! Yesterday I had glute doms and my traps were a little sore. Well today I feel like an old woman, to put it mildly. Bending over is very embarassing (it hurts), and I can't feel the glute doms alone anymore. Hammie, adductors, and quads have decided to join the DOMS party big time. But you know - I love it! I love that feeling because it means that I pushed myself. I now need to do that on a regular basis and start to increase my workload and get used to pushing myself hard again.
There's only two weeks until Christmas so I'm fitting in as much Wing Chun and Crossfit as I can before everyone breaks for a week. Then 'Operation Sexy Bitch' will begin, come the first week of January, and it will be game on. My training regularity and intensity will begin in earnest, as well as 100% nutrition as per my Ideal Bodies Online nutrition plan (to begin with). It has to be this way...all or nothing. That's the only thing that works for me. No wishy-washy decisions or actions. I either do it or I don't.
The only thing I haven't done is split my year into increments. I'll do that come the start of January, and schedule my training into 3 monthly increments, to be revised at the six week mark. I don't know how my body will respond to 3 x Crossfit sessions per week to begin, so I need to gauge this and tweak my program if required.
If my current DOMS is any gauge, my glutes and quads should get a nice workout this year with some serious Crossfit training, so I'm hoping for some definition around this area. So all-in-all, I'm very excited about 2010 and what possibilities lie ahead for both my fitness and bodyshape.
Anyway, the sooner I can get rid of this extra layer of bodyfat, the better. I have a confession to make...I love all the attention I get when I look lean and muscular! Hell - that's part of my motivation. Who wants to look like everyone else? I like different.
And I love what Pauline Nordin said in one of her most recent blogs posts...
"I could have all the money in the world, all the stuff, all the cars, houses, yachts, mansions, properties, still I would still be a soft, out of shape chick unless I busted by butt day in and day out. The strongest status symbol is a super tight and lean body. It has no price tag. You cannot get a good deal on it. It’s never on sale or goes out of style. You invest in it, take care of it, nurture it and it’s yours and yours only.
Nobody can take it away from you. You own it, you deserved it because you worked for it. You and nobody else."
And I agree. You can have all the money in the world, but money alone cannot buy a healthier body or lean, fit, muscular body. Only hard work and persistence, coupled with a strong desire, can do that!
Have a great week everybody, and I hope you're planning big for 2010 all you SEXY BITCHES out there! :P
...he's the one on the far right. And currently Chris is training me for my one-on-one Crossfit sessions. Christ Tefft is the owner of Crossfit Cult in Melbourne, and I have to tell you - I wish he was here permanently because he's brilliant!
He's not only very knowledgable, and a great communicator, he sums you up pretty quickly. It amazes me how well he formulates his sessions in a way that challenges me, yet maintains a fine balance in relation to my current injuries/restrictions, while teaching the core basics of CF, and tossing in plenty of variety to boot. And best of all, his enthusiasm is highly motivating and contagious!
Here's what is says on his background...
"I got my start in the health and fitness industry teaching rock climbing to adults at the age of 15. I went on to get my BSc.(Hons) in anatomy and exercise physiology. I spent a year doing medical research but realized my real passion is coaching. I’ve done my time lifting weights and getting “BIG” but I quickly lost interest. I needed to be challenged. I cycle, run, rock climb and play around with acrobatics but I’ve found my favorite sport now...CrossFit. People call me obsessed, CrossFiters call it dedication. When is the last time you weren’t sure that you were going to make it through you’re training session?
CrossFit saved me from the boredom of workouts and taught me what it is to truly push myself. It’s amazing what you can do when get outside of your comfort zone. Results for me honestly use to be how I looked, now all i can think about is doing Fran in under 2 minutes. Looks are just a nice consequence of increased performance now.
CrossFit has changed all of us as coaches in how we think about training. It’s has brought a challenge and a sporting atmosphere to training. CrossFit bonds training partners together and makes you want to train. We want to bring this to our clients.
The question is...
Are you ready to TRAIN?"
When I arrived for my session today my head space wasn't great. After last night's Army PT session (we did a circuit) and little sleep, I was feeling a little seedy, and wasn't looking forward to being punished today. Chris quickly took my focus off the negative and got me moving real quick. It's amazing when you shift your focus, how your energy quickly returns.
So afterwards, my motivation was back up. I felt fantastic again and it was the first time my body has glistened with sweat. And it was pouring off me so much, I had difficulty holding the bar and had to chalk up.
I'm on holiday next week, so I miss a session next week, but I'm hoping the week after Chris is still here in Brissy. He's not sure at this stage, so fingers crossed!
And lastly, on our first session we discussed my goals. Wow...what a difficult one. However, he pointed out some interesting things and quickly summarised what it is at this moment that I really want to achieve....getting back into group sessions (giving it my all) without injury. Nice and simple. That's step 1, and that's what we're concentrating on. But during our discussion about my goals for next year, he said something which really hit home and turned on a light inside my head.
He said something along these lines..."if you concentrate on Crossfit training, all the other goals and training (army and martial arts) will improve exponentially without you even realising. You'll get to a point where you'll be doing your army training/PT sessions, or your martial arts training and realise...'shit - this is just so easy, and I'm not even trying'!"
I just love this pic! How cool is it? Got this off the Crossfit website. I love reading CF shirts and clothing. It seems each branch has their own take on Crossfit, and I just love the whole Crossfit attitude.
This is something off the Crossfit Brisbane website today, that gives you an idea of the CF attitude. It gets you thinking about challenging yourself to get out of your comfort zone.
"The workout of the day (WOD) clearly provides a physiological stimulus to the athlete. However, beyond the physical challenge, lies an opportunity to practice mental toughness. It could be argued that the athletes emotional response to the physical hardship encountered during the wod, is a mirror of their emotional response to the typical broader challenges that are inevitable in life. How do you respond when the pain sets in? Is the response consistent with how you hope you will respond to the worst life can throw at you? Viktor Frankl proposed that the only freedom that we truly have is the freedom to choose our response to the stimulus that is presented to us. Choose your response wisely. What we practice is what we become."
This morning I did another Crossfit session, and the order of the day was OH Squats and Pullovers again! I'm still frickin' sore from Wednedsay...lol...but it's amazing what you can do if you put your mind to it. I was just very fatigued.
Today was another first...Overhead Squat, and let me tell ya', it wasn't easy! But I enjoyed learning the technique, and I have alot of practicing to do to get it right.
To view today's WOD (workout of the day), I've posted it and my results on my new training blog/diary, and I've called it Better-Faster-Stronger.
Tonight was my first Crossfit session...and I survived!
I didn't have any particular expectations, and just went with the flow. I did enjoy it overall, bit I have to admit...I hate running! Probably because I'm not that good at it. And because I did a beep test last night, and the chest is still sore with a bit of an infection, I haven't really enjoyed running the last couple of nights. But...I made it through okay. My abs are going to kill tomorrow big time. I didn't realise how much you use them doing pull-ups.
So tonight I had two firsts...
1. My first Crossfit session, and
2. My first ever pull-up
Now it wasn't a full pull-up. I gotta work up to it. Tonight I learnt how to 'kip', which is basically using your shoulders and hips to create momentum to assist you when you pull-up. And it wasn't my upper body that hurt so much. It was my hands from holding onto the bar. I've already got a couple of small blisters at the base of my fingers, which should turn into some nice callouses.
Tonights' WOD (workout of the day) was:
"Nicole"
Complete as many rounds and reps as possible in 20 mins of:
Run 400m
Max reps of Pullups
I managed 5/60 (modified)...being the first night I did 400m run + pull-ups for the 1st & 2nd rounds @ 15 each round; 3rd round 400m run + 10 push-ups; 4th round, 400m run + 10 squats; and 5th round, 400m run + 10 push-ups.
Suffice to say it wasn't easy, and did I tell you I hate running?
That's it for today. I've decided to post my training. Don't know if I'll do as a separate blog or not. I want to keep track of my overall training and individual crossfit sessions, so I can observe my fitness progressions. Will have a think about how to go about it.
Yesterday afternoon I attended the Crossfit 'Hard'n Up Challenge', in Coorparoo, Brisbane. I thought it would be a good opportunity to check it out, and see what all the hullabaloo is about, and whether it felt like it was going to be a good fit for me. I mean...I'd all but made up my mind anyway. However, sometimes your impression or image of what it is that you want, doesn't always equate when you're physically there. I needed to see for myself if Crossfit was genuinely down my alley.
Anyway...I went along for a look-see, and I wasn't disappointed. Thanks to Lisa for the invite - though I would have been there, invite or not. The atmosphere was really pumping, and I was really impressed with how excited, happy, social and energetic everyone was...so different to your average commercial gym. The other thing which really impressed me, were the competitors. There were people (men and women) of all different ages and fitness levels. The ones that couldn't lift the standard Crossfit weight (known as 'rxd'), had modified weights to match their fitness level, and also for those that had specific types of physical restrictions, the exercises were also modified to accommodate. How motivating for the individual is that?
I also got to meet Matt Swift, who is the owner of Crossfit Brisbane. I managed to catch him as he was busily finishing off his lunch. His courtesy, enthusiasm and love for all things 'Crossfit' is highly inspiring. He took the time to explain that what I saw at this challenge, isn't what happens at training sessions, and that the competitions were an opportunity for people to see what they could achieve.
I thoroughly enjoyed the afternoon and watching the competitors give their all! Of course, I enjoyed the eye candy as well...lol...pity I only had my mobile phone for pics, and couldn't zoom in to get some better hot bod shots (sorry Frankie).
Well, I can't wait to start, and even though I know it's not going to be easy, I'm looking forward to the challenge and the opportunity to learn new skills and improve my fitness. I'm so excited...I'm just waiting on a definite date to go to Kapooka, so I can start the next phase of my fitness journey. I haven't even started at Crossfit yet, but I think I'm already addicted!!
So I'm wondering...do these guys always train without their shirts on? Hmmm...if that's true, then I'm definitely looking forward to training at Crossfit. :-)
Inspired by Frankie, I've always thought about starting a HOT FILES of my own, but I seem to end up posting FIT CHICKS instead. Now don't get me wrong, I'm not batting for the other side, I just tend to post more of the chicks for my own inspiration.
But after this morning's Crossfit post pic, I thought maybe it's about time I started my own 'Hot Files', but I'll have to call it something else (since Frankie's hot files rocks). Though 'HOT' is the only way to describe men who are generally buff and bronzed, whom you would just love to run your hands over. A bit of hand sculpting (even if it's in your head) never hurt anyone.
Hmmm...another reason I'm looking forward to training at Crossfit! ;-)
Here are the 2009 GOALS I listed at the start of the year:
a) Enlist in the Army Reserves (PT) and attend initial base training in Kapooka, VIC for July 2009 intake. Check. Basic Training at this stage will be September 2009.
b) Reach 10% BF and maintain around 12%, regardless of weight (in expectation of muscle mass increase over time). Cross.Eh-hem....Maybe a bit too ambitious? I'm currently around 15-16% BF. So will revise and aim to reach 12%-13% by end of the year.
c) Develop superior core (including lower back)/ab, upper body and hip/glute strength, utilising both weights and bodyweight resistance exercises. Check.Going well...though I wouldn't call it 'superior' just yet. Getting stronger all the time though. Will need to put down some 'specifics' here...numbers, weights, types of exercises I think. Like pull-ups, weights, etc. Though may not really know what to aim for until I begin at Crossfit.
d) Increase dynamic/explosive strength in legs, utilising both weights and bodyweight resistance exercises. Check.I'm quite surprised at how responsive my legs have been and how much stronger they are, especially since doing HIIT and circuit training, incorporating more explosive-type movements.
e) Incorporate 1/2 hour of Qi-Gong exercises into daily routine to balance internal and external (muscular) systems of the body, and to relieve tension. Big Cross...I just haven't been able to fit this in. ATM, my stretches and physio exercises to address my muscular imbalances and specific muscular strength are a higher priority.
f) Increase recovery periods, with sufficient sleep by aiming to be in bed by 9:30-10pm each night. Tick...mostly. I've been getting to bed alot earlier, except for Tuesday nights as I don't finish work until 10pm. But on the whole, I've been getting more sleep, and it's making a difference to my recovery.
g) Maintain a healthy, adequate nutrition program to support and sustain my exercise regime, as well as being able to successfully fulfil the other roles I play. Tick. I'm surprised how long I've maintained my exercise and nutrition, though I shouldn't be surprised. It's much easier while on program. The real test will come when I finish my 4th and last Ideal Bodies Online program. Though I am armed with enough information and experience that I'm confident I can maintain.
h) Return to Wing Chun training in the 2nd half of 2009. This goal hasn't as yet been realised, but at this stage it will be around August - October. I will also start my own training to maintain the skills I have in shaolin kung fu, and general martial arts skills, i.e. kicking, punching, footwork, weaponry, hand/elbow conditioning,etc. Though this year, I probably won't be able to achieve alot. Just starting in martial arts training will be exciting for me. I'm more patient with myself now.
i) Utilise/incorporate more 'General Physical Preparedness' (GPP) programs to improve my fitness levels. Objective..."optimise physical competence in: * Cardio-vascular & Respiratory endurance * Stamina * Strength * Flexibility * Power * Speed * Co-ordination *Agility *Balance *Accuracy" . Another goal yet to be realised fully, however, the most recent programs I've done have given me a good, strong base on which to build. This I hope to achieve when I start at Crossfit, which will be between August - October. No serious training until October.
So after that post-mortem, I'm feeling pretty chuffed with myself! Actually...I really want to say this...I'm loving myself sick right now! (my fav Judy idiom ATM). Oh! And thanks to LizN for reminding me about reviewing my goals, hence, giving me the material for my post today!
Thanks to those who made the suggestions about training - there were some good ones!
However...it looks as though CROSSFIT IS ON AGAIN, and I'm happy as a lark!
So how did it all turn around in 24hours? Well...it only happened this morning, after reading LizN's comment, which sent me on a solution hunt, where I ended up looking down the powerlifting/weightlighting avenue, but without a suitable one (solution).
And then it struck me...."Why don't I just ask for a solution from Crossfit?"
I can't go as many times as I'd like to, and the fee structure just wouldn't work for me if I could only get there 1-2 times per week, so I just assumed that was the end of the road. So I thought I'd give Matt a ring at Crossfit and explain my dilemma, to which he provided a more that suitable solution! So I'm excited once again! And even better, he said he can help with the home gym, and said that all I needed to start were dumbells, a barbell and a pull-up bar and I'm in action.
Here I am again, singing the praises of Kristin's training programs. If you don't know, Kristin is the programs co-ordinator for Ideal Bodies Online, and I just lervvve the programs she writes for me!
My first two programs were mainly focused on weight loss and rehabilitation (amongst other things). My third program, and more particularly, my fourth program has been about preparing for basic military training in Kapooka. It's still probably another couple of months away at least, but I like to be prepared. And this program is by far my favourite. It's completely different from my previous three, because it's much more specific and really leans toward the type of training that I want to continue doing.
Hence, my decision to do begin Crossfit training when I complete this program, and improve on the fitness gains I've made through Ideal Bodies Online. I'm rather excited by the strength and fitness possibilities, and more importantly, I get to learn alot more about 'why' I will do things in a particular way. Everything I've learnt through Ideal Bodies Online has put me in good stead to maintain and improve upon my results of the past 10 months. I'm still blown away by the progress I've made in such a short space of time, and I am so thankful that chance delivered me to Ideal Bodies Online. I really hate to think where I would be now...probably in the same place I was 10 months ago...perish the thought!
Anyway...I did my first Power Circuit on Friday night, and in all honesty, I was packing death all the way to the gym! I'd only got in a few Tabata sessions in my last program before I aggravated some...eh-hem...muscles, and so I had to say goodbye to those for the time being. I was so disappointed, but had to listen to my body and get back to where I was. So it's taken me about six weeks to feel confident enough to tackle anything as taxing as Tabata.
Introduce Power Circuit - 2 x2exercises x One minute stints, followed by 1 minute rest...repeat. Except, there's alot more than Tabata. Some examples of the exercises...skipping, jump squats, box squats, jumping lunges, push-up to plank, hurdles, etc, etc...get my drift? I was doing okay, until I hit the end of the second round, and when I got to the last sets of exercises, my heart was pounding so violently, I thought it was about to explode! I looked at my HR monitor...169BPM!...which for me is probably at 90-95% of my max. HR. It was that feeling of my heart about to burst AND feeling like I was about to puke, when the warning bells came on in my head. So I stopped and took a minutes rest, instead of continuing straight on to the next exercise (good thinking 99), then finished it off.
It was a really weird feeling. I don't think I've pushed myself that hard for a long time. But you know, apart from the sigh of relief of just getting through the program (I suck at jumping lunges BTW), I was just over the moon! Damn it felt good, when all was said and done. It's so addictive...even though you feel like shit when you're right in the middle of it - when you come out the other side, it's like...YEAH! GIMME MORE! (as she beats her chest and let's out an almighty roar...lol...).
And the best part was...I had nothing to fear. My body held up brilliantly. No niggles, no strains and I could actually do the exercises. My favourite is definitely box (jump) squats. When I first looked at the aerobics stage (which is what I did them on), I felt a little fearful that I wouldn't be able to jump that high, but I did a couple of test ones, and no problems! That's been another wonderful thing about this journey so far...the surprises that keep happening when I can do something that I've previously had difficulty with. It's so empowering.
Admittedly, I was shagged after and felt heavy and tired this morning, but I followed up this morning with a Superset session. My legs were a little fatigued, but again, my body had more surprises in store. Not only did I have a great workout, but again, no niggles, no strains...in fact...I felt stronger and better in body and mind. This week I have felt so fantastic and I am grateful for what I can do physically, because 10 months ago, I was only dreaming about the possibility of doing what I did this week!
Sorry to go on and on and on...but I'm so excited...can you tell?
*Sunday morning...serious case of DOMS! Worst ever...he...he..
The last 3 months have been a waiting game with my Defence Force application. And this week has been another one of waiting...waiting for results...waiting in rooms...waiting for this process to end.
I think I've been through the worst (and the most costly) of it, and now there's only the podiatrist report left on Saturday. There's been a lot of 'firsts' for me during this process, especially when it comes to the medical side of things. I've never been to see an Ear, Nose and Throat specialist, and the appointment was fairly painless. I was told there was nothing wrong and everything was normal. The specialist even questioned why I bothered to admit my couple of bouts of vertigo on my defence force application. I just replied...I have to be honest. I thought is was all over until he said..."now you just need to have a Balance Test(another first)". All I could think of was 'WTF!'...what the hell else is there to come?
So here I am in the pouring rain in Brisbane city yesterday, with my MIL and 3yo child in tow, heading off to make an appointment to have yet another test. Luckily, the lord was looking down upon me (through the pelting rain), because they happened to have an available appointment within fifteen minutes of my arrival at the front desk. So it was back through the pouring rain to MIL's car (thankfully she suggested that she go back and sit in the car with 3yo child and play and read books), to get my defence force contacts for the medical person, because now they needed the results of my hearing test before they could complete my balance test (OMG...what else is there?). I got drenched on the way back...the rain was going sideways at that stage!
An hour and half later it was all done and even though the audiologist couldn't give me a diagnosis (you know the usual spiel...sorry, I'm not in a position to give you definite results...blah, blah, blah), he did mention there wasn't anything 'abnormal' or to be concerned about.
I saw my doctor today to get the results of my cholesterol test. I don't know much about these things either. I've never had one before. He requested that, plus a blood sugar count, red/white blood cell count, etc, etc. Everything came back normal and my cholesterol was 3.9. Again, I have no idea what this means. My doc did say that is was 'better than normal'. So that's all I wanted to hear - that I got a pass!
So for anyone thinking about joining the defence forces, make sure you have plenty of money to pay for all of these tests. I nearly fell over when I went to pay the account for the balance test...listen to this...$350 bucks! I'd just forked out for the EN&T specialist. I know I can still claim some back on medicare, but it's still not cheap! So there's my whinge for the day.
On the training front, all went well. It's been a difficult week so far with fitting in all my training, with AW being away, and with all the rain, I haven't been able to use public transport. Luckily, I have a couple of people who I can rely on, so I can get to the gym. And trying to do any exercise at night with a 3yo in tow is next to impossible!
I had a great weights session on Monday night, and have noticed how much compound exercises have improved my core and lower back stability, to the point that there are no sensations whatsoever. The feeling is really extraordinary for me, and the effects are immediate. I just love it! Swimming is another thing which I've found where my back feels absolutely wonderful afterwards and my mobility and range of movement is so much better. In the future, I plan to incorporate more compound exercises into my weight training. I would love to learn the basics with correct technique...squats, deadlifts, bench press. It's something I'm looking forward too. I am also leaning toward 'Crossfit' training, as a way of improving my strength and overall fitness. It's a little while away yet, but I am excited by all the possibilities and choices, once I've finished my military training.
Okay...I'm having an early night tonight so nitey nite. Have a great weekend and if you live in SE Qld - stay safe and dry! :)
I'm a mum with a beautiful 5yr old daughter and wonderful, supportive husband who loves to cook and keeps me on track when I go loopy!
I've overcome and achieved much, in the last 4 or so years. My daughter asked, "Mummy...when were the best times of your life?" I replied, "NOW...Now is the best time of my life!"
