May 2012
124 posts
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Week 19: Assessment
Yay!
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Goal Week
Food: 7 days of Paleo
Exercise: 7 workouts (minimum) over 6 days (therefore 1 rest day)
Running: At least 1 run under 5:30/km pace
Stretching: 7 days
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Last Week
Food: 6 days of Paleo
Exercise: 6 workouts over 6 days
Running: 1 run, 2.5km, 13:35, 5:24/km pace
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This Week
Food: 6 days of Paleo
Exercise: 6 workouts over 5 days
Running: 1 run, 2.5km,...
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133 down, 231 to go
Running partner!
Food: Paleo
Exercise: NONE
2.5km run in 14:15 (5:42/km pace)
Stretching: 30mins
Assessment: Another relaxing morning followed by and afternoon of uni work, running around and then an actual run! Convinced my roomate to come with me too which was awesome :) first time she’s run 2.5km straight and we only went 40sec slower than my time last week! And we’ll...
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132 down, 232 to go
Relaxing day :)
Food: Paleo Exercise: NONE
Stretching: NONE
Assessment: Pretty much just spent the whole day kicking around the house with my boyfriend. I missed him. Today was good and relaxing.
Counter: 132/116/232
Probably should have run today… oh well!
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How to run. Or at least how I became a runner,... →
sweetthinspiration:
Running, seemingly more than any other exercise, revs up your metabolism; you burn calories not only from the running itself but you get a bonus burn for hours after!
I have pretty much hated running, and been bad at it, all my life. But I do it because it really works at getting me in shape. Good news: as I have gotten more in shape, it’s gotten much easier, and now some...
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131 down, 233 to go
The number of pull-ups I have done this week is TOO HIGH.
Food: Paleo Exercise: CrossFit WOD
Part A
Deadlift
3-3-3-3-3
55kg-65kg
Part B With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
8 rounds
Stretching: 30 mins
Assessment: Good and average. Very happy with my...
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130 down, 234 to go
I don’t have legs.
Food: Paleo Exercise: CrossFit WOD and Swim
3 rounds for time:
50 Double Unders
40 Sit-ups
30 6kg Med-Ball Cleans
20 10 Pull-ups
10 HSPU 10kg DB Strict Press
22:47
AND
Swim Total: 3.1km
Main Set:
4x100m kick progressive sprint on 2mins
200m max effort kick
Twice through
200m max effort kicks - 2:58, 2:57
Stretching: 30 mins
Assessment: OMG....
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I KNOW what its like. →
You’re working your ass off. You’re running every morning. You’re eating well. You’re eating enough but not too much. You’re busting your ass in every single workout, pushing to your threshold, pouring sweat, but you’re not seeing any results.
Maybe it hasn’t been long enough. Or maybe, just maybe, you’re staring at your abs and not paying attention to your perfectly defined thighs, your...
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129 down, 235 to go
My face…
Food: Paleo Exercise: CrossFit WOD
Part A
Weighted Pullup
3-3-3
5kg for all
Part B
“Karen”
150 WallBall 6kg shots for time
10:04
Stretching: 30 mins
Assessment: Lots of firsts this week! Karen, wow. Wasn’t so bad, just took a lot longer than I thought it would. Kept missing reps :-/ Oh and got clocked square on the jaw when I didn’t get ready early...
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128 down, 236 to go
Food:NOT Paleo (sushi)
Exercise: CrossFit WOD
Part A
Clean
3-3-3
20-25kg
Part B Complete as many rounds as possible in 15 minutes of:-
10 Toes to Bar
15 Pushups
20 Kettlebell Swings 24kg (16kg) 12kg
5 rounds + 6KB
Stretching: 30 mins
Assessment: First time doing cleans! I’m not exactly very co-ordinated so they took a bit of getting used to. Think I understand the movement a bit...
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Goals
I’ll admit, I’ve been a little apprehensive about posting this.
Part of the major conversation I had with my boyfriend about CrossFit the other night was simply; what do I want from this? What do I want to get out of CrossFit?
Without going into details, it turns out I need some goals. I’m settling into WODs pretty well, and as much as I set myself goals every day that I go in...
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127 down, 237 to go
Ow…
Food: Paleo
Exercise: Swim
Total: 3.8km
Main Set
600m neg split on 10mins
3x100m max effort on 2mins
Three times through
First Set: 1:08.8, 1:09.6, 1:11.7
Second set: 1:11.7, 1:11.2, 1:10.8
Third set: 1:11.4, 1:11.6, 1:11.8
Stretching: 30 mins
Assessment: Good set. Tough because even in the recovery you still have to work. Went out hard in the first set and just blew up by the...
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Week 18: Assessment
Slowly…
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Goal Week
Food: 7 days of Paleo
Exercise: 7 workouts (minimum) over 6 days (therefore 1 rest day)
Bad Caffiene: 0 units
Stretching: 7 days
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Last Week
Food: 6 days of Paleo
Exercise: 7 workouts over 5 days
Bad Caffiene: 0 units
Stretching: 4 days
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This Week
Food: 6 days of Paleo
Exercise: 6 workouts over 6 days
Running: 1 run, 2.5km, 13:35, 5:24/km pace
...
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126 down, 238 to go
RestRecovery day
Food: Paleo
Exercise: Run
2.5km in 13:35 (5:25/km pace)
Stretching: 30 mins
Assessment: So I’m trying a new thing. Well, restarting an old thing with a new twist. I’m going to go back to running. Any day I don’t work as a lifeguard (ie on my feet for 7+hours) I will run 2-2.5km at a moderate pace. I stopped running because I didn’t enjoy it and would...
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125 down, 239 to go
Good day :)
Food: Paleo
Exercise: CrossFit WOD
4 rounds for time 50kg (35kg) 24kg KB SDHP, 15 reps
400m run
10:44
Stretching: NONE
Assessment: On seeing the WOD I thought I might be able to go Rxd, but when I asked the head coach he said to go with the KB. Not unhappy but I did practically sprint through the workout (first girl of my session finished), so it makes me wonder if I could have...
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124 down, 240 to go
Damn temptation.
Food: NOT Paleo (chocolate… boooo)
Exercise: CrossFit WOD
PART A Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent 3 rope pulls from floor-standing-floor (bent knees)
15 Push-ups
7 rounds + 6 push ups
PART B Deadlift
5-5-5
50kg-55kg
Stretching: NONE
Assessment: WOD was pretty fun, even though my hands hurt for hours afterwards...
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123 down, 241 to go
Yay bodyweight WODs!
Food: Paleo
Exercise: CrossFit WOD
5 rounds for time of:
Handstand walk 25 yards 5 wall-walks
50 Squats
12:59
FINISHER
Tabata Situps for total reps: 111
Stretching: 30mins
Assessment: Loved that WOD! Granted its all bodyweight stuff but shhhhh. Felt strong in my wall-walks, managed to do 3 sets unbroken! Squats were pretty solid too. Very few breaks and if I did they...
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122 down, 242 to go
Urrrrrgh
Food: Paleo
Exercise: CrossFit WOD
Complete as many rounds as possible in 20 mins of:
5 Burpees
10 Knees to Elbows
15 Shoulder to Overhead 40kg (30kg) 10kg DBs
7 rounds + 5 S2O
Stretching: 30mins
Assessment: Tough WOD. Wasn’t feeling particularly strong due to a head cold I’ve had the last couple of days so those S2O’s really ruined me. K2E weren’t...
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121 down, 243 to go
Back squats - yeah!
Food: Paleo
Exercise: CrossFit WOD
Back Squat 2-2-2-2-2-2-2-2-2-2
Totals: 42.5kg - 52.5kg
Stretching: NONE
Assessment: Woo! 1 month of CrossFit done, and what better way to celebrate than with a movement I haven’t done in YEARS. Was pretty happy with my results, I felt I could have gone heavier but one of the coaches stopped me. She didn’t want me going...
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Hold on, this is gonna be a big one.
So I had another body scan this morning. My results were… unexpected. But more on that later. The last 4 weeks have gone by like such;
Food: 19/28 days Paleo
Exercise: 25 workouts over 21 days (7 rest days)
Stretching: 14/28 days
So without further ado;
Results from today:
Weight: 63.78kg / 140 pounds
Height: 167cm / 5ft 5in
Body Fat Percentage: 19.7%
Fat Mass: 12.57kg / 27 pounds
...
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“My rule of thumb is the harder it is, the longer it takes, the more you have to...”
– The Good, the Bad, the Ugly, and the Ugly Truth About Change (via fuckyeahcrossfit)
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