Haha But I understand. I did it mostly because I just wanted to and partly.... becasue I haven't gained weight yet and I am determined to keep it that way! ....while, of course, eating all the Christmas sweets
Good stuff @Nachi I'm with @Travess on the sofa plan yesterday and today. I've put on 5lbs /2kg since Saturday. Don't worry about what you eat between Christmas and New year; worry about what you eat between new year and Christmas (taken from Ross Enamait's yearly Christmas message)
I understand However, I still think Christmas are nice that they give you enough free time to do some sports And a Christmas without a walk outside (which isn't that much of a sport, I know) would be bad Christmas Wow, 2 kg... sounds like a lot for a few days! (Sorry) But with your ... ability and motivation to run, you'll lose it before you know it I like that quote, nice!
Wednesday 27.12. Guess what? Yep, indeed, CrossFit gym is open! I don't usually go on Qednesdays so I didn't have that many classes with this instructor. CrossFit: - Warm-up: 4 mins of: 3 laps run, 10 air squats, 10 push-ups, 10 kb swings (12 kg). I felt like running. Especially since the gym was cold, the heating probably stopped working for some time, even instructors wore winted coats and wooly boots... but it either got warmer quickly or I warmed up pretty quickly, so I was sweating as usual in no time But partly because of that I felt like running so I outran everyone in the warm-up XD - Stretching - one that would also warm us up. Using plank as a base, then lifting our limbs while lying on the belly. I noted everything down, I am so doing this in some karate class! My hamstring felt pretty "used" afterwards - 12 min EMOM: power clean + squat clean + jerk. I went twice with 25 kg, 7x with 30 kg, 2x with 35, 1x with 40 kg. Coserving my strenght Instructor came to chesk on us separately and asked how I feel. I said I think it's good, but he'll definitely think otherwise when he sees me He said it was good, though of course, he spotted some of my usual mistakes I so knew about XD - WOD: 12 min AMRAP: - 20 wallballs (6 kg) - 15 toes to bars (knees to chests) - 10 shoulder-to-overheads (25 kg) - 30 Double / 90 single unders When it came to horizontal bar, I felt a tiiiny pull in my wrist so I took my gloves and tightened them properly and... decided 15 was way too much, so didn't push for toes to bars and did knees to chests instead. I was happy to see the other girls did, too. Each round I tried to hang in there longer before losing my grip. First round for two, maybe once 3 reps, in second round mostly four reps, last round I went for 4! And one final three to make 15. As for shoulder to overheads, we wer told to get a weight we can lift 10x in a row without a break, so we are fast. 25 kg sounded just fine to me. And indeed, the lifts were by far the fastest thing for me, always bending in my knees in preparation for the next push press or what I was doing while putting the barbell back on my shoulders so I could do it really quick. Not sure if technically it was correct, but as it worked, I can't see why it wouldn't. I did some other mistakes I noticed immediately and tried to eliminate. Also tried to get my wrists aligned as explained last time which gives me trouble, but now gave me speed! But it led to some other mistakes. Finally I picked a nice jumping rope and adjusted it well even. Did the first 90 single unders unbroken, with good speed! In fact, the jerks and single unders helped me catch up or even get ahead before most of the others, for a little while at least. Second round was also nice, the rope got caught in my feet when I was at 80, but the third round it got stopped all the time, making me angry. But I stopped rushing that much since wallballs with be obviously the last thing I'd do and I needed energy for them. But still took breaks and only finished 10. I had plenty of time to do all 20 if I wanted, but I got lazy So I finished 3 (rounds) + 10 (reps) - Final work-out: 100 sit-ups for time. I finished at 2:37. Like almost a minute before everyone else... I really tried hard, but it made me think if I did a mistake. I wasn't sure at one time, but counted carefully since then, so at worst, I only did 90, but I still think it should have been 100. It's true that probably all the other people seemed to take breaks... I'll have to try another time to see if I really did 100. I don't think my tiredness slowed me down in this. Polar results: Time: 1:02 Average HR: 145 Max HR: 185 Training benefit: Maximustraining Kcal: 575 Fat burn: 24%
...I didn't want to write this in a separate post, but my notebook gives me a really hard time writing long texts, so I kind of have no other choice... In the evening, me and my partner were invited over to sensei's. Their whole family was ill, though mostly out of it except for their baby. We talked about various stuff, but the important thing and the reason I am mentioning it in my log is that sensei has plans to change the system of our dojo (legally) - that it won't all be on his person, but he'll make it, as he mentioned in the past (and I don't know what the correct English name for this is) into a society (?). Basically he wants to have an executive committee who would decide about things in dojo and stuff (it won't be sensei only). While he, of course, will be the head and the most important vote. But he actually offered this posts to the two of us. No reason to refuse, now we'll see if he'll offer it to another one or two person we talked about. There'S a bit of politics in it, too, I suppose, but generally sympaties some people have towards each other. So we talked also about that. The other person who came visit with me had to leave early, so I though I'd go too, not disturbing them too much, but they wanted me to stay, so we talked a lot about various stuff and it was a very nice evening Witha alot of Christmas delicacies, too XD
I am leaving to a cottage to stay with a group of friend's until New Year with a lot to eat and drink... so I squeezed in at least a 30-minute bodyweight solo training today: Push-ups, V-ups, hollow holds, planks, side planks, squats, lunges, jumping lunges, calf raises, burpees, and perhaps something I forgot. Polar results: Time: 0:30 Average HR: 138 Max HR: 165 Training benefit: Steady state & Tempo training Kcal: 250 Fat burn: 30%
Friday 29.12.17: Two walks today, not very long: 5,4 km in 1:06, 366 kcal and 2,2 km in 0:38 and 155 kcal. The next days were days of gluttony - a terrible one. 1.1.18: New Year's walk: 9 km in 1:58 and 697 kcal. It was a nice one through the forest and nice places. I also got my very own weighing machine I'll get an unlimited access to It is not a fancy one, but it can measure the percentage of stuff in human body, so while it may not be terribly precise, I think I will log it in here from time to time to see if anything changes, so here goes: 1.1.18: Weight: 70,5 kg (evening) Body fat: 31,6% (ugh, I still need to do something about that! ) Body water: 48% Muscle mass: 37,6% Bone mass: 3,5%
Tuesday: Too much work, too little sleep and in the end, no training 3.1.2018 (ha, got the year right, at least for today! ) Wednesday Last karate at uni this semester: Sensei appologized at the beginnig that we were planning hojo undo for today (meaning him and me, as he emphasized a bit), but he had no time or opportunity to bring the tools. As he sai that, The girl kneeling next to me turn her head and I could totally feel her expression even without looking her way XD Do all the people there hate me? - Instead we did some fun stuff and review what we learned more or less. We started with jumping from and to a squatting position while punching during the jump. No hand touching the floor. Forward, backward and to the sides. Tough for the thighs! - Game of tag. Usual rounds and then everyone tagged tags the next person but falls out and starts stretching. I was one of the last three people when the tagged girl marked me and wouldn't let me go, so I ran in circles thinking she won't outrun me no matter what. She did seem tired and so was I so I was running well... not the fastest I could, but she probably figured my pace and got me in a turn in a several round (we could only use red parts of the floor and two big blue mats which basically forces you to run in a circle with a person behind you). If I knew she was so close, I would have sped up! So angry at myself! I was tagged and had to catch the last girl. Sensei started counting from 10 immediately, but she was close and I got her at 8. - Solo stretching - Footwork transitioning into Kihon Ido - we spent quite some time with it. - Partner drills - practising the three basic blocks and tsuki. Age uke, yoko uke, and then sensei told me (I didn't participate in most of it as there was an even number of people since yoko uke) that I'm going to explain the harai uke. Great. Well, no problem, though I did. And followed the same pattern of exercising (as sensei pretended he's not there, making me do the exercises, too) - helping to set them and counting to ten, then letting then do 10 at their own pace. And I wasn't sure if this was the pattern, so I asked sensei: There is the 1é at their own pace right after the counting, right? And he just shrugged. ...sometimes... just sometimes... I feel like hitting him XD I just wanted to finish the exercise the way he started it... - A couple of fun exercises. Polar results: Time: 1:27 Average HR: 135 Max HR: 190 (The hell? That's the max max my Polar measured thus far. I've never exceeded 188 before and when I had 187 or 188 I felt like dying. But today, I like... don't remember feeling that exhausted - the lack of air being the worst part. I must have reached the 190 during the game of tag - ok I half sprinted for a while, but... but still!) Training benefit: Steady state & Tempo training Kcal: 709 Fat burn: 30%
I find that after some time off it's easier to reach max. For many people, you know when you reach your training max as you don't want to move for 5-10 mins just after. I recon you have another 5-10 bpm on that max
That was the only explanation that came to mind, but I didn't know if it works like that or not... and... I haven't been of for that long.... well, or maybe I was But the way you describe is precisely how I felt after I got my Polar watch for the first time and reached 188. I really really felt like every step of that run was sooo difficult and just fell down as soon as I finished the round. But today... :/ It's still weird. Honestly, not counting today I had to stop and felt really tired every other time. I don't know where that 5-10 bpm would come from... Thanks for the explanation
Thursday 4.1.2018: Had to miss the kids class today, luckily my friend who teaches with me managed by herself. I tried calling sensei, too, if he could come help her, but she had to do by herself in the end. Luckily there supposedly weren't too many kids today. Karate class: Sensei announced we will do a bit of a sparring practise today and someone special might show up, too. Just as I guessed it was our other sensei, who hasn't shown up in months, and hasn't taught (except maybe very occassionally) for at least two years! He said he wants to keep coming now, which would be simply awesome even if he wouldn't teach classes. Hasn't trained for a while, but to me his techniques seemed as sharp as ever. I supposed he will sit next to sensei for the etiquette, but instead, he made sure, he'll be kneeling as the last of the students. - Junbi Undo + some knucle push-ups ont he wooden floor and then holding in a plank on the knuckles of one hand, then on the other. Admittedly, I haven't conditioned my knuckles for a while now and it quite hurt, but I wouldn't give in. I gave in for a few of the push-ups when we started doing them right after this. On one count go down, hold, hold, hold, go up. I hate this. Simply for the holding down I can't do, especially in the knuckle push-ups. Screw the pain, I wouldn't give up for that, but my arms just aren't strong enough. :/ - And something over a 100 half sit-ups, majority of which with legs raised. - Most of the class was about practising various combinations for sparring - attacks, blocks, kicks, feints etc. - And four rounds of light sparring/bag work at the end. I started with sensei, but we went light, then had a go with a friend and the smallest guy, which was a bit of a play. He was good, though! Sometimes I didn't really block, but he got me a few times, too! Or maybe it's just that I really suck Polar results: Time: 2:02 Average HR: 119 Max HR: 166 Training benefit: Basic & Steady State training, long Kcal: 757 Fat burn: 39%
Friday 25.1.17 Unfortunately I had to miss CrossFit today And because I (in the end) gained 1 kg celebrating the New Year and didn't hold back with eating today, I wanted to get at least some exercise in, though I felt quite lazy. In the end I forced myself to a some home exercising in the evening, but still didn't get much in the mood and was still feeling lazy, so I took it easy, especially cardio-wise. Just some bodyweight, a few kettlebell exercises and I also tried my new (I saw it quite cheap in a store) ab wheel. Polar results: Time: 0:41 Average HR: 124 Max HR: 165 Training benefit: Basic training Kcal: 250 (I originally set my goal to at least 500, but...) Fat burn: 41%
Ah the ab wheel how did you get on with that? (Mine is gaining dust) Good on you for getting something done when your usual plan changed.
Actually I was thinking about getting one for a while! We used to have it in the dojo - on guy who was going there to work out by himself stored it there and I quite liked it. Sensei said, however, I need to avoid bending my lower back, it's not good. I think I now strenghtened my core a bit and actually enjoy the basic exercise with it (I basically only know that one now). Of course, from a kneeling position, from standing.... it... just doesn't work And I tried putting my legs on it. I only have the simplest one so it was quite hard to keep my balance, but figured it works my hamstrings and recently I was looking for exercises on them Thanks Though I imagined I'd do better
I think even with decent core strength it takes a while to get used to the balance of it. Once I could do sets of 20 reps kneeling then I found going to standing rollout less daunting. When I started the standing rollout, I found it helpful to put a solid block, or work towards a wall at less than full extension until I felt ready for the full roll.
Yeah, normal exercising wasn't a problem, but when I put my feet on it... that was harder. I will try to get better at it, though. That's a nice tip! Although I am not sure if I get to the standing level anytime soon, if ever. Wall to stop me isn't needed so far, I fall face down before I get to any position worth the trouble to return from
Saturday 6.1.: Again, skipped morning crossfit... Only did a walk: 6,4 km in 1:42, 478 kcal Sunday 7.1.17 My leg - or somewhere inside the right side of my behind... something started hurting yet again. It happens to me from time to time and hurts while moving my leg is some ways or turning my uppoer body back while walking etc. It is a sudden sharp pinching pain, nothing that really lasts, but stops me at doing what I'm doing at the moment. It is not a problem for a walk, though and I did 2 today. The first one made it hurt a little all the time towards the end, but in the afternoon it seems to have gotten better. I hope it disappears by tommorrow so I can finally go to CrossFit... Walk I: 4,32 km in 1:08, 179 kcal Walk II: 4,54 km in 1:06, 339 kcal (more hilly terrain) Both at a very relaxed pace.
Monday 8.1. Finally had time for CrossFit today (although I was a bit afraid how I'd fare after the break. CrossFit: - I came like a minute late when they were already jogging for a warm-up between two lines. So I joined them for various, more like athletic exercises - warm-up and stretches. Some of which had me laugh to myself, as I felt like pretending to be a horse and I am sure I didn't look any better. - Stretching - Something like a warm-up II or a light exercising for the core: 2 rounds of: L-sit for 10 s (the second rounds, my legs were already falling down little by little), side planks for 15 s each, normal plank 30 s and hollow hold -> V-ups 10x - EMOM - Or more like ECMOM (Every couple of minutes on the miute)...: 7 rounds or 2 minutes, do 5 back squats each round, add weight each round, start easy, make the last two rounds working ones. I started with 25 kg and added up to 65 kg. I felt like maybe my legs were a bit lazy after Christmas and didn't push furher, though in theory, I'd expect I could do more. - a brief practise of snatches with an empty bar - sort of a snatch warm-up - WOD: 10 min AMPRAP: - 10 burpee box jump-overs - 12 snatches (RX for women 25 kg) - 15 push-ups - The burpees were the worst as expected. Though I am not very confident in my snatching technique, I took the 25 kg. If I took less... I am not actually sure it would help my technique as it would be easier to just somehow get the barbell there. At one time instructor saw me and nodded it was ok, though towards the end I could tell I was probably wriggling my body on the way up in a way I probably shouldn't and I was too lazy to do proper power snatches - meaning having knees slightly bent when the barbell is already up. I usually (in all these things like cleans and jerks) prefer to finish on straightened legs. Especially when we do squats before it - Push-ups were kind of fine. I did them without knees on the floor like many women do. I put my hands a bit wider than I would at karate for example, but it was so I can do them all and go generally lower. Honestly, I wasn't really touching my chest to the floor, though I got it quite close. My foreheadn and belly touched it, though, which is a clear indicator I have a work to do on my push-ups. As always... I managed to finish 3 rounds exactly. Well, if I pushed, I could have done a few burpees maybe, but who would want that? As for the results it wasn't quite bad. Most of the people didn't finish the 3rd round, but there was one crazy guy who did over 4 rounds :O I didn't feel like pushing myself too much today after the break. I still reached the max HR of 189 bpm, though. I was tired afterwards, but still didn't probably go all out. Unlike at times when I had gotten a slightly lower HR max. Still weird... Polar results: Time: 1:01 Average HR: 138 Max HR: 189 Training benefit: Maximum training Kcal: 516 Fat burn: 29% As for the weight I gained duritng the new year weekend... I haven't mane myself make a proper effort to lose them again. Today, however(!) I am totally starting to get back into the regime! I ate... too much.
Tuesday 9.1.18 (I am awesome, I haven't written 2017 since the start of the year! So cool of me! ) Karate: Lol, this is starting to be funny. Since I bought my Polar watch, my boyfried found his old watch and a chest strap to measure his HR, too and bought a new, better sporttester. Another friend of mine probably wished, but anyway got some kind of sporttester for Christmas and found her chest strap, too. Now, literally half of the class had the equipment And on top of that sensei and one ohter friend started counting calories in a widespread Czech app, so they would ask us how many calories we burnt so they also have an idea This is starting to be funny, haha, but I can't imagine the face our head sensei would make if he found out XD Still, the guy burnt like twice as much as I did Not fair!!! - This was a relaxed class, we did a bit of talking at the begining. - Warm-up with a game of tag - Stretching - With a partner and light contact kick practise: mae geri, mawashi geri (to the thigh), ashi barai (=sweep), ashi barai feint + mawashi geri to the thigh, ushiro geri. Always 20 for each side, fast and light - Kata practise - Shisochin for me, sensei pointed to the twon of us several things - Kata bunkai: Saifa and Seiunchin - Kata once again - Belly work-out and calf raises in a circle holdin each other's shoulders - Then the class seemed finished when sensei said to make a circle once more, but in shiko dachi - except for me? What?! I smelt some kind of treachery here, so I tried to fight my way into the circle as soon as sensei finished talking, but she expelled me ...And said to climb her back. To tell someone to climb their back is (in Czech, not sure about English) equivalent to "get lost". But sensei actually meant it literally and I realised what was going on. Oh no, I seriously didn't want to do that! XD Sensei later admetted they always only did it in groups of three - two people in shiko dachi, one climbing. This - a circle of 5 people - was obviously much harder! What sensei wanted me to do was climb around the people circle, not touching the floor, while the people keep their shiko dachi stance. And if it sounded too easy, I was to climb in a slalom - meaning to start on senseis back, climb to her neighbor from their fromt, another person's back, front, back... yeah, great. The transitioing and turning always 180° was the hardest. People were brave though and said they could hold me. But... as soon as I climbed sensei's back, after assuring me I am light enough, she went: "Ugh". What? Not helping my bravery here! Then complaining about haw hard my heels and shins are. Truth be told, I did end up in positions that couldn't have been comfortable to other people - standing on their knee with my shin or ideally, forcong both their knees forward while climbing them from the back. I actually fell once, when climbing a friend from the front who I wasn't sure could hold me. She said she could, but felt bet forward, so I kind of let go anf fell off. Starting from where I left off, although it didn't feel particularly safe, she indeed could hold me. Last was a boy whi mush be lighter than me, but sensei didn't pick him instead becasue he's tall and slender and she thought he may not have enough strenght to pull himself where needed. I was a bit afraid about stepping on him and he didn't feel particularly stable (can't blame him), but it was ok. Sensei wouldn't let me go until I finished climbing to where I started - on her. I was, yet again, in a pretty bad position, so I kneeled on the boys knee, hugged sensei's waist, pleading: "Please, no, pleeas, let me go already!" XD Oh my, this actually got my HR the highest from the whole training - must have been due to stress Anyway, if you ever want to spice up your training, I really do recommend this exercise. Pick someone light to do that, preferably your enemy XD Polar results: Time: 2:00 Average HR: 93 Max HR: 146 Training benefit: Basic training Kcal: 395 Fat burn: 57%
