It's official. Jetta is christened. She had such a fun day. A day all about her. Could it be more perfect :)
Saturday, December 1, 2012
Sunday, November 18, 2012
Assessing threats...
If only I could train my brain to think of this inn the middle of a killer workout...
... as humans are very good at making up reasons why its ok to fail. It protects us. But I believe that in moments of stress it’s difficult to assess whether something is a true threat to our health, a threat to our ego, or just a threat to our success… when those threats presented themselves to me, that they were just that… threats; I looked at them like demons looking for my weakness. I used my confidence in myself as a shield.” - Heather...Crossfit Squamish after running a 100 mile foot race
Monday, September 24, 2012
Sorry for the neglect
So, u thought I was done huh? Well surprise surprise not so :)
I'm back and this time it's with purpose...It's not about just fitness for me. It's more about learning about myself as a person. I thought that by running a 100k ultramarathon I had my shit sorted! Not the case. once again this thing called the attainment of fitness throws back at me the fact that there's more to learn, more to achieve. That's what I love about it :) That's why I won't ly down without a fight. Besides it much more dynamic to stand up and fight then to ly down and give up right??
One goal I've set for myself is to get my 100kg 1rm back squat post pregnancy. Here's a video of me doing 2 reps of 95kg so not far off. It was taken just last week.
Felt soooo good to being going heavy again! Yay!! I'll make sure I post updates as I go.
Sorry blog for abandoning you for so long :) I've been kinda busy with this little Miss. She gets cuter by the day!
I'm back and this time it's with purpose...It's not about just fitness for me. It's more about learning about myself as a person. I thought that by running a 100k ultramarathon I had my shit sorted! Not the case. once again this thing called the attainment of fitness throws back at me the fact that there's more to learn, more to achieve. That's what I love about it :) That's why I won't ly down without a fight. Besides it much more dynamic to stand up and fight then to ly down and give up right??
One goal I've set for myself is to get my 100kg 1rm back squat post pregnancy. Here's a video of me doing 2 reps of 95kg so not far off. It was taken just last week.
Felt soooo good to being going heavy again! Yay!! I'll make sure I post updates as I go.
Sorry blog for abandoning you for so long :) I've been kinda busy with this little Miss. She gets cuter by the day!
Sunday, September 23, 2012
60 Things about me...
Below are 60 things you don't know about me. Been pondering how well we ever truly know somebody. It astounds me that you can be good friends with someone for years and still not know that much about them. Wouldn't life be easier if we made list of facts about ourselves, things especially that are hard to bring up in conversation and swapped them with friends. Such conversation starters for one.
Here's mine and please don't judge me, or do, I don't really care. Our past is what makes us the person we are today, warts and all and most of the time I'm pretty happy with where I am today :)
Ask yourself today, who are you? What makes up your list?
1. I enjoy my own company
2. I always try to seek the good in people.
3. If I can't see the good than I want to find out why that person isn't good anymore. I try to justify it for them.
4. I love my cat more than any human should love an animal
5. Sunshine makes me happy
6. Working up a sweat at the gym makes me happy
7. Working up a sweat whilst not working out makes me very unhappy
8. I don't like the heat/ humidity
9. Alot of the time I don't feel like training but all of the time I'm happy that I did
10. I love books and always have
11. I used to spend alot of lunch breaks at primary school in the library
12. I don't make good friends easily
13. It takes me a long time to build trust with someone
14. I've always wanted to swap brains with someone for a day to see how other people think
15. Everyday I miss my nan. Sometimes when I wake up and I remember that she's not here anymore I feel the physical pain in my heart first
16. When I was little I used to wake up thinking I could hear my nans voice in the kitchen because I used to really want her to be there
17. I never get bored
18. I believe in angels even though I've never seen one, I've felt them
19. I believe I'm here for a reason, but I'm not sure why yet
20. I survived a horrific car crash between me and a truck. That's one of the reasons I believe in angels, one of then saved me
21. I love all kinds of flowers and buy myself a bunch each week
22. I hate scary movies
23. I have known the depths of despair
24. I have come out the other side a better person
25. I have suffered from depression
26. I was a wayward teenager
27. I lost my virginity to someone I didn't even like that much
28. Sometimes I run just so I can think things through
29. Sometimes I run just so I can stop thinking
30. My thoughts quite often drive me crazy and I wish sometimes I had an off button
31. I wish I'd treated my body with more respect earlier in life
32. I hated being pregnant
33. I love my little girl more than life itself
34. Everyday I marvel that I made her and at how incredible that is
35. I try to smile at her everyday even when sometimes I don't feel happy
36. I'm addicted to Facebook
37. I often forget how old I am
38. Sometimes I like to delibrately make life hard for myself and take the long hard way to do things
39. I ran a 100km trail run race once
40. I hardly ever watch movies, only when I'm at home sick
41. The thing that scares me most in life is regrets
42. People disapoint me a lot and people inspire me a lot
43. I spend too much money and its the main bone of contention between my husband and I
44. I like buying things
45. I like my husband
46. See my dilemma
47. I dislike ball sports, both doing them and watching them
48. I have known pure bliss. I was on my own playing in the waves
49. I've never been on a blind date
50. I nearly shot herion once but that same angel stopped me
51. I'm not a fan of heights
52. I wish I could cure a loved one of a mental illness
53. There's a lot of things I'll never put on this list
54. My favourite colour is yellow. It's my lucky colour
55. When I run and I'm getting tired I start counting the steps starting from a random number
56. I only get up when my alarm clocks turns to a number divisible by five
57. I tend to do things in extreme
58. I rarely cry but when I do I mean it
59. I like routine
60. I smoked a packet of cigarrettes for 10 years
Here's mine and please don't judge me, or do, I don't really care. Our past is what makes us the person we are today, warts and all and most of the time I'm pretty happy with where I am today :)
Ask yourself today, who are you? What makes up your list?
1. I enjoy my own company
2. I always try to seek the good in people.
3. If I can't see the good than I want to find out why that person isn't good anymore. I try to justify it for them.
4. I love my cat more than any human should love an animal
5. Sunshine makes me happy
6. Working up a sweat at the gym makes me happy
7. Working up a sweat whilst not working out makes me very unhappy
8. I don't like the heat/ humidity
9. Alot of the time I don't feel like training but all of the time I'm happy that I did
10. I love books and always have
11. I used to spend alot of lunch breaks at primary school in the library
12. I don't make good friends easily
13. It takes me a long time to build trust with someone
14. I've always wanted to swap brains with someone for a day to see how other people think
15. Everyday I miss my nan. Sometimes when I wake up and I remember that she's not here anymore I feel the physical pain in my heart first
16. When I was little I used to wake up thinking I could hear my nans voice in the kitchen because I used to really want her to be there
17. I never get bored
18. I believe in angels even though I've never seen one, I've felt them
19. I believe I'm here for a reason, but I'm not sure why yet
20. I survived a horrific car crash between me and a truck. That's one of the reasons I believe in angels, one of then saved me
21. I love all kinds of flowers and buy myself a bunch each week
22. I hate scary movies
23. I have known the depths of despair
24. I have come out the other side a better person
25. I have suffered from depression
26. I was a wayward teenager
27. I lost my virginity to someone I didn't even like that much
28. Sometimes I run just so I can think things through
29. Sometimes I run just so I can stop thinking
30. My thoughts quite often drive me crazy and I wish sometimes I had an off button
31. I wish I'd treated my body with more respect earlier in life
32. I hated being pregnant
33. I love my little girl more than life itself
34. Everyday I marvel that I made her and at how incredible that is
35. I try to smile at her everyday even when sometimes I don't feel happy
36. I'm addicted to Facebook
37. I often forget how old I am
38. Sometimes I like to delibrately make life hard for myself and take the long hard way to do things
39. I ran a 100km trail run race once
40. I hardly ever watch movies, only when I'm at home sick
41. The thing that scares me most in life is regrets
42. People disapoint me a lot and people inspire me a lot
43. I spend too much money and its the main bone of contention between my husband and I
44. I like buying things
45. I like my husband
46. See my dilemma
47. I dislike ball sports, both doing them and watching them
48. I have known pure bliss. I was on my own playing in the waves
49. I've never been on a blind date
50. I nearly shot herion once but that same angel stopped me
51. I'm not a fan of heights
52. I wish I could cure a loved one of a mental illness
53. There's a lot of things I'll never put on this list
54. My favourite colour is yellow. It's my lucky colour
55. When I run and I'm getting tired I start counting the steps starting from a random number
56. I only get up when my alarm clocks turns to a number divisible by five
57. I tend to do things in extreme
58. I rarely cry but when I do I mean it
59. I like routine
60. I smoked a packet of cigarrettes for 10 years
Tuesday, July 24, 2012
Tuesday, July 3, 2012
Week 20
Wow can't believe its been 20 weeks, the time has just flown...
Monday
Endurance 10-20-40-20-10
supine heel taps (double reps)
kb swings 16kg
box jumps 20 inch
Time:16:31
Monday PM
On the minute every minute add a rep to squat/ pull up for 20 mins
3 x rope climbs back to standing
back squats @ 50kg
....when u fail to complete reps change to pull ups starting back at 1 rep
Tuesday
speed and power
30:30:30:20 rest
double under
plyopush up
squat jumps to crate
REST
Total score: 476
Wednesday
Boxing drills
PM
10 sets of 10 reps
single arm floor press between 14-16kg
deep push ups
ring dips yellow band
Thursday
Interval
40;20 x 8 sets
strict press 15kg
SDHP 20kg
max reps med ball slams 6kg
Best reps 45
Friday
5 x rounds
10 x barbell cleans @ 25kg
10 x sb jack knife
10 x hanging leg raises
600m bike
Time: 22mins
Saturday
30:30
rope shakes
multidirectional lunge
lateral box step overs
Been sugar free for about a month now...feeling good :)
Monday
Endurance 10-20-40-20-10
supine heel taps (double reps)
kb swings 16kg
box jumps 20 inch
Time:16:31
Monday PM
On the minute every minute add a rep to squat/ pull up for 20 mins
3 x rope climbs back to standing
back squats @ 50kg
....when u fail to complete reps change to pull ups starting back at 1 rep
Tuesday
speed and power
30:30:30:20 rest
double under
plyopush up
squat jumps to crate
REST
Total score: 476
Wednesday
Boxing drills
PM
10 sets of 10 reps
single arm floor press between 14-16kg
deep push ups
ring dips yellow band
Thursday
Interval
40;20 x 8 sets
strict press 15kg
SDHP 20kg
max reps med ball slams 6kg
Best reps 45
Friday
5 x rounds
10 x barbell cleans @ 25kg
10 x sb jack knife
10 x hanging leg raises
600m bike
Time: 22mins
Saturday
30:30
rope shakes
multidirectional lunge
lateral box step overs
Been sugar free for about a month now...feeling good :)
Sunday, June 24, 2012
21 days!!!
It takes how many days to form or break a habit? Been thinking about this as I'm currently trying to break one, that being my addiction to sugar. I've broken it in the past going 30 days completely sugar free. That was really hard for me then but I'm finding it much easier this time round. Day 21 and going strong. I won't say that I'll never have sugar again as that would be unrealistic, but I can do anything for 21 days. It's amazing how much clearer your head feels, how much of a sense of control you feel. The feeling of control over an addiction is such a feeling of relief, you start to think that you can win this thing, you can break the cycle.
I've had addictions before. I was addicted to nicotine smoking a packet a day for 10 years. I quit cold turkey and yes it was hard but I simple removed myself fom situations where cigarettes were. Sugar is sooo hard to avoid. Think about it...its such a social drug. We use it to celebrate, we use it to lift our mood, theres's so many ways sugar weaves its way into our lives. It's such a killer too. It''s the cause of so many health problems. I won't waffle on about the myriad of health related issues but this website does a pretty good job.
http://www.howmuchsugar.com/
I had fab results when I gave up sugar last time. I lost weight, toned up, lost body fat and my strength and stamina improved. I found my mood was a lot more stable too. I also cut out starchy carbohydrate. Nutrition honestly doesn't have to be tricky. Just cut out sugar and you've straight away got a cleaner diet. Just try it for 21 days and you'll be amazed at how you feel. There are so many sweet substitutes that you can make to satisfy your sweet tooth. One of my faves at the moment is paleo banana bread. It's fairly high in carbohydrates due to the bananas but is ok for an occasional treat. Just ditch the honey in this recipe. I find its sweet enough with the bananas. Yum! I found it on this site.
http://www.elanaspantry.com/paleo-banana-bread/
It's really helpful for lots of healthy yummy gluten and sugar free recipes.
Also for all you chocoholics out there this one is great. Yummy Raspberry ripe. Another fav and easy as to make.
http://www.sarahwilson.com.au/2012/04/my-sugar-free-raspberry-ripe-2/#more-4272
I think half the trick to staying sugar free is to be creative with your alternate healthy options, that way you don't feel like your missing out.
Try it!! Its not that hard really :)
I've had addictions before. I was addicted to nicotine smoking a packet a day for 10 years. I quit cold turkey and yes it was hard but I simple removed myself fom situations where cigarettes were. Sugar is sooo hard to avoid. Think about it...its such a social drug. We use it to celebrate, we use it to lift our mood, theres's so many ways sugar weaves its way into our lives. It's such a killer too. It''s the cause of so many health problems. I won't waffle on about the myriad of health related issues but this website does a pretty good job.
http://www.howmuchsugar.com/
I had fab results when I gave up sugar last time. I lost weight, toned up, lost body fat and my strength and stamina improved. I found my mood was a lot more stable too. I also cut out starchy carbohydrate. Nutrition honestly doesn't have to be tricky. Just cut out sugar and you've straight away got a cleaner diet. Just try it for 21 days and you'll be amazed at how you feel. There are so many sweet substitutes that you can make to satisfy your sweet tooth. One of my faves at the moment is paleo banana bread. It's fairly high in carbohydrates due to the bananas but is ok for an occasional treat. Just ditch the honey in this recipe. I find its sweet enough with the bananas. Yum! I found it on this site.
http://www.elanaspantry.com/paleo-banana-bread/
It's really helpful for lots of healthy yummy gluten and sugar free recipes.
Also for all you chocoholics out there this one is great. Yummy Raspberry ripe. Another fav and easy as to make.
http://www.sarahwilson.com.au/2012/04/my-sugar-free-raspberry-ripe-2/#more-4272
I think half the trick to staying sugar free is to be creative with your alternate healthy options, that way you don't feel like your missing out.
Try it!! Its not that hard really :)
Week 19
Monday 18th
10 rounds 30:30:30:rest 30
Box jumps 16 inch
mb slams 4kg
double unders
Total score: 597 Best round: 67
Tues 19th
every minute on the minute for 20 mins, add a rep
pull up with band
burpee
When you fail to complete in the minute start back at one rep and go back up. Took me 3 resets at 1 to complete. Best rounds 8
Wed 20th
Jetta didnt want to wait while mommy trained today so I got her to train with me. We did lunge with rotation, front squats and box step ups. She loved it. A lot more entertaining for her than sitting in her chair watching all the action from afar. Obviously the load was lighter than I'd usually go (7.2kgs) but I still worked up a sweat.
Did boxing drills in pt before hand as well.
Thurs 21st
No chance to train so rest day
Fri 22nd
double tabata
20:10
kb swings 16kg
touch jumps
mb slams 4kg
10m sprints
Ouch!!
10 rounds 30:30:30:rest 30
Box jumps 16 inch
mb slams 4kg
double unders
Total score: 597 Best round: 67
Tues 19th
every minute on the minute for 20 mins, add a rep
pull up with band
burpee
When you fail to complete in the minute start back at one rep and go back up. Took me 3 resets at 1 to complete. Best rounds 8
Wed 20th
Did boxing drills in pt before hand as well.
Thurs 21st
No chance to train so rest day
Fri 22nd
double tabata
20:10
kb swings 16kg
touch jumps
mb slams 4kg
10m sprints
Ouch!!
Tuesday, June 19, 2012
Week 18
Monday 11th June
REST
Tues 12th
20-15-10-10-15-20 of plyo push ups
10 x chest press on sb @ 16kg
10 x strict press @ 25kg
20 x uni lateral delt raise @ 5kg each
Time: 29:50
Wed
AM
PT Boxing drills
Thurs
Speed & power 20:40
mb slams
kb swings
push press
double unders
rope shakes
Fri
Back Squats @ 50kg
add a rep every minute until fail...got to 11 then continued back down the ladder doing 7 reps each minute till I got to 6's. Smashed my legs!!! Moved a total of 6.5 tonne
Sat
REST
Legs too sore
Sun
REST
Don't you hate it when you feel like you've been doing more work than you actually have. Really felt worked this week and then I look back and I only got in 4 sessions. I've really got to start taking every opportunity to work that I have.
REST
Tues 12th
20-15-10-10-15-20 of plyo push ups
10 x chest press on sb @ 16kg
10 x strict press @ 25kg
20 x uni lateral delt raise @ 5kg each
Time: 29:50
Wed
AM
PT Boxing drills
Thurs
Speed & power 20:40
mb slams
kb swings
push press
double unders
rope shakes
Fri
Back Squats @ 50kg
add a rep every minute until fail...got to 11 then continued back down the ladder doing 7 reps each minute till I got to 6's. Smashed my legs!!! Moved a total of 6.5 tonne
Sat
REST
Legs too sore
Sun
REST
Don't you hate it when you feel like you've been doing more work than you actually have. Really felt worked this week and then I look back and I only got in 4 sessions. I've really got to start taking every opportunity to work that I have.
Sunday, June 10, 2012
Week 17
Monday 4.6.12
AMRAP 25min
100m sprint
25 x mb slams 4kg
10 x burpees
5 x box jumps 20 inch
Did 4 rounds in 23:50
Tues 5.6.12
Speed and power 20:40 x 6
double unders (did sit ups instead)
suicide crawls
ladder sprints (did mb slams)
kb swings
Wed 6.6.12
AM Pt
Muscle up transitions in green band x 5
box jump 15 inch (21-15-9-9-15-21-21-15-9)
rope shake (21-15-9-9-15-21-21-15-9)
PM
warm up
3 x rounds of 36 reps
box jumps
double unders
21-15-9-9-15-21 Plyo push up knees
10 x sb chest press 12kg
10 x strict press barbell 20kg
20 x uni lateral felt raise 5kg db
Thurs 7.6.12
2-4-8-16-32-16-8-4-2
sit ups (did hanging leg raises)
jack knife
box jumps 20 inch
17 mins something
Fri 8.6.12
10 reps x 5 sets
box step ups 10kg x 2 kb
lunge 10kg x 2 kb
front squat 24kg kb
Sat REST
Sun 10.6.12
HF first ever Comp day!!
Had fun but realised I've got a hell of a lot of work to do, I knew that before but there's nothing like some really painful workouts and some shitty scores to drive home the fact :)
Did 3 x workouts
Workout 1
10 min AMRAP
30 x double unders
walking lunges 10m with 15kg plate
push press 20kg x 20
Did 4 x rounds
Workout 2
200m farmers carry 2 x 15kg plates
21 x burpees
21 x WPG2O 15kg
100m farmers carry
15 x burpees
15 x WPG2O
50m farmers carry
9 x burpees
9 x WPG2O
Time:???
Workout 3
Double alternate tabata for 8 mins
push ups Toes to knees
kb swings 16kg
Total reps 144
AMRAP 25min
100m sprint
25 x mb slams 4kg
10 x burpees
5 x box jumps 20 inch
Did 4 rounds in 23:50
Tues 5.6.12
Speed and power 20:40 x 6
double unders (did sit ups instead)
suicide crawls
ladder sprints (did mb slams)
kb swings
Wed 6.6.12
AM Pt
Muscle up transitions in green band x 5
box jump 15 inch (21-15-9-9-15-21-21-15-9)
rope shake (21-15-9-9-15-21-21-15-9)
PM
warm up
3 x rounds of 36 reps
box jumps
double unders
21-15-9-9-15-21 Plyo push up knees
10 x sb chest press 12kg
10 x strict press barbell 20kg
20 x uni lateral felt raise 5kg db
Thurs 7.6.12
2-4-8-16-32-16-8-4-2
sit ups (did hanging leg raises)
jack knife
box jumps 20 inch
17 mins something
Fri 8.6.12
10 reps x 5 sets
box step ups 10kg x 2 kb
lunge 10kg x 2 kb
front squat 24kg kb
Sat REST
Sun 10.6.12
HF first ever Comp day!!
Had fun but realised I've got a hell of a lot of work to do, I knew that before but there's nothing like some really painful workouts and some shitty scores to drive home the fact :)
Did 3 x workouts
Workout 1
10 min AMRAP
30 x double unders
walking lunges 10m with 15kg plate
push press 20kg x 20
Did 4 x rounds
Workout 2
200m farmers carry 2 x 15kg plates
21 x burpees
21 x WPG2O 15kg
100m farmers carry
15 x burpees
15 x WPG2O
50m farmers carry
9 x burpees
9 x WPG2O
Time:???
Workout 3
Double alternate tabata for 8 mins
push ups Toes to knees
kb swings 16kg
Total reps 144
Tuesday, June 5, 2012
I don't think anyone has ever looked at me that way or ever will again
I was out walking Miss Jetta the other day on a beautiful sunny day but I was feeling grey inside. You know, it was just one of those days where everything gets on top of you and you see the world through grey lenses. The sky can be blue without a cloud and the birds chirping but nothing shakes that feeling.
Do you ever have days where you swear that everything you experience feels transparent? Sometimes I feel that I can see through the the essence of someones soul. On those days mostly I want to pull the doona over my head so that I can't see any of it. Then the next day all is fine and I see the good in everyone and everything again.
Anyhow truth be told I was out walking so I could have a bit of a cry in private, well publicly private behind my sunnies :) Cant even remember why...hormones? lol Miss Jetta wasn't keen on settling this particular day and I noticed her looking up at me with the strangest expression. She was looking up at me with such intensity with a look of pure angelic adoration. It took my breath away. I don't think anyone has ever looked at me that way or ever will again. She didn't break her gaze for a long time staring up at me so innocently probably wondering at my tears.
I don't know what to make of it why she chose that moment to direct that feeling towards me. Did she know that I was upset and needed that then? Could she? She was only 6 weeks old. Another one of the mysteries of her. Everyday is a discovery...
Sunday, June 3, 2012
Week 16
Monday
AM
400m run/ did bike for 600m instead
50 squat thrusters @ 25kg
50 push up knee transitions
400m run/ bike 600m
40 squat thrusters @ 25kg
40 push up knee transitions
400m run/ bike 600m
25 squat thrusters @ 25kg
25 push up knee transitions
Time: 24:27
PM
36 x 5 rounds
ball slams
sit ups
10-1
of front squats at 35kg
waling lunges at 25kg
weighted stair climbs @ min 20kg
Got down to the start of round 6 and Jetta had a tantrum. She sure knows when to time them lol. How can I get cranky with her though look at her...
Tues
did 4 x 200m hill sprints...killed me lol.. I used to be able to smash out at least 10....STOP!!! No more talk about what I used to be able to do. Looking forward only.
Wed
AM
PT
Deads 5 reps every minute increasing weight to 100kg. Did 3 sets at 100
then...
50 reps of each
box jump 20 inch
jumping pull ups
kb swings 14kg
walking lunges
push press 20kg
wall ball 4kg
burpese full
Time: 25:27
PM
hori row under rings hardest x 5
1 arm sled pull x 1 lap @ 45kg
back squat 60kg x 5
on the minute every minute for 30 mins
OMG legs are smashed after this like for a few days after...Nice
Thursday
Didn't train in morning, should of
Just did a few sets of hang power cleans at 55kg, Felt ok but forearms are shot. I think Ive got RSI from picking Jetta up all the time. Hmmm
Friday
Did 6 sets of 10 reps of
ring dips yellow band
Push ups on rings
chest press 14kg
then
20 x mb slams 4kg
10 box jumps 15 inch x 10 rounds
Time : 8mins something
Rest days Sat and Sun. Planning on having a deload week next week. Will keep it mainly light and fast. My joints are feeling theses loads at the moment.
AM
400m run/ did bike for 600m instead
50 squat thrusters @ 25kg
50 push up knee transitions
400m run/ bike 600m
40 squat thrusters @ 25kg
40 push up knee transitions
400m run/ bike 600m
25 squat thrusters @ 25kg
25 push up knee transitions
Time: 24:27
PM
36 x 5 rounds
ball slams
sit ups
10-1
of front squats at 35kg
waling lunges at 25kg
weighted stair climbs @ min 20kg
Got down to the start of round 6 and Jetta had a tantrum. She sure knows when to time them lol. How can I get cranky with her though look at her...
Tues
did 4 x 200m hill sprints...killed me lol.. I used to be able to smash out at least 10....STOP!!! No more talk about what I used to be able to do. Looking forward only.
Wed
AM
PT
Deads 5 reps every minute increasing weight to 100kg. Did 3 sets at 100
then...
50 reps of each
box jump 20 inch
jumping pull ups
kb swings 14kg
walking lunges
push press 20kg
wall ball 4kg
burpese full
Time: 25:27
PM
hori row under rings hardest x 5
1 arm sled pull x 1 lap @ 45kg
back squat 60kg x 5
on the minute every minute for 30 mins
OMG legs are smashed after this like for a few days after...Nice
Thursday
Didn't train in morning, should of
Just did a few sets of hang power cleans at 55kg, Felt ok but forearms are shot. I think Ive got RSI from picking Jetta up all the time. Hmmm
Friday
Did 6 sets of 10 reps of
ring dips yellow band
Push ups on rings
chest press 14kg
then
20 x mb slams 4kg
10 box jumps 15 inch x 10 rounds
Time : 8mins something
Rest days Sat and Sun. Planning on having a deload week next week. Will keep it mainly light and fast. My joints are feeling theses loads at the moment.
Monday, May 28, 2012
Week 15
 |
| My sidekick Jetta at the gym with me |
Have been away since Saturday and hence training and nutrition haven't been a good as I had hoped :( back on the bandwagon of good health ASAP. Trained today and its amazing how shitty food equates to shitty training :(
Wednesday 23rd May
Training
10, 8, 6, 4, 2
of rope climbs back to standing
pull ups (green and orange band)
ring dips (yellow band)
Thurs 24th
Training AM
HF class
33 min AMRAP (Partner 1:1)
10 x deads
8 x push press
5 x single arm pull (each side)
Progressed weight each round. did 85kg reads for a few rounds and 45kg pp for a few. Did 6 rounds
Training PM
Lifting
Did hang snatch @ 35kg x 5 reps
Did strict press @ 35kg x 5 reps
Not feeling all that strong in the snatch
Friday 25th
Did some bench press
10 sets of between 6 -10 reps @ 35kg
Sat 26th
20:40 X 7 sets
kb swing 16kg
suicide run
lunge plyo
hori wall ball
Sun REST
You may have noticed that I haven't been blogging my food lately. Honestly haven't had time. Food has been ok, not fabulous but ok.
Wednesday, May 23, 2012
Week 14 post partum
Miss Jetta hanging with Cleo the cat at the gym while mummy works out! Best of friends
Monday 14th April
Brekky
Coconut shake (2 eggs, coconut oil, carob powder)
Lunch
Slow roasted Roast Pork
Greek salad
1/2 avocado
Store bought cap
Dinner
Slow roasted Roast Pork
Greek salad
Slow baked pears, berries and dollop of full fat cream
Slow baked pears, berries and dollop of full fat cream
Training
AMRAP
10x kb lunge with rotation press @ 16kg
10 x SDHP @ 35kg
10 reps short of 8 rounds
Tuesday
Didn't train as feeling ill.
Wednesday 16th
Brekky
Coconut shake
Lunch
half nandos chicken and corn cob
Training AM
Pt
5 x rope climbs back to standing
20 x med ball slams
10 x kb swings 16kg
5 x jump squats
10 x timed rounds 1:1 work: rest Best time 1:06 Worst 1:14
Training PM
Bench press did 5rm 3rm and then got a 1rm of 56kg.
then did ring dips with half yellow band
Thursday
Training
2,4, 8, 16, 20, 16, 8, 4, 2
Toes to bar
Burpee box jumps 20 inch box
Time: 21:45
and I really can't recall what I did on Friday?? Oh well...
Monday, May 14, 2012
This my goal...
while focusing on looking forward to where I'm going, not back from where I came...
hmmm kinda contradictary isn't it?? I just needed a visual I suppose.
Sunday, May 13, 2012
Week 13 post partum
Ok, well to date since having bubs I haven't lost any weight :( I know sucks hey. I haven't been the best with nutrition but I haven't been the worst but I know to really see results I have to start reigning it in a bit. So I'm going to start blogging my daily nutrition. Will keep me accountable to u lovely people and will help me see where I have to reign it in....so here goes.
Oh and please a don't judge me...believe me I give myself a hard enough time as it is.
Monday
Brekky
Coconut shake
2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk
Snacks
Cappucino reg
coconut flesh from brekky coconut
Lunch
Homemade chicken and corn soup (thanks mum)
Snacks
Slice of homemade paleo banana and raspberry bread
Slow baked pear and raspberry with full cream
Cracked another coconut so I could eat the flesh yum!
Dinner
Homemade chicken and corn soup (thanks mum)
Slow baked pear and raspberry with full cream
Also at this stage I'm not going to count calories. My focus will just be on what I eat rather than he quantity, just like I tell my clients to do :). Hopefully I'll start to feel that my body is just regulating what it needs anyway as it used to. Roughly my average calorie intake should be about 1800 calories plus add 300 for breastfeeding. This is for days that I train. For days that I don't I should be deducting 300. Keeping it all pretty simple for now.
Training:
Strength:
Did thrusters started at 25kg in sets of 2 and worked up to 52.5 kg for 2. Did 4 sets at 52.5kg
Metcon:
Did 5, 10, 15, 20, 20, 15, 10, 5
of plyometric push ups
box jumps 20 inch
Time: 10:45 or 11:45 not sure
Tuesday
Just a heads up...I don't vary my diet much as you'll soon notice, especially now atht I'm limited for time with Jetta. So I think this for blog might get old pretty fast lol
Lunch
omelette with feta, mushroom and olives
2 x caps
snack
1 x cap
Dinner
1/2 nandos chicken
corn on the cob
Oh and please a don't judge me...believe me I give myself a hard enough time as it is.
Monday
Brekky
Coconut shake
2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk
Snacks
Cappucino reg
coconut flesh from brekky coconut
Lunch
Homemade chicken and corn soup (thanks mum)
Snacks
Slice of homemade paleo banana and raspberry bread
Slow baked pear and raspberry with full cream
Cracked another coconut so I could eat the flesh yum!
Dinner
Homemade chicken and corn soup (thanks mum)
Slow baked pear and raspberry with full cream
Also at this stage I'm not going to count calories. My focus will just be on what I eat rather than he quantity, just like I tell my clients to do :). Hopefully I'll start to feel that my body is just regulating what it needs anyway as it used to. Roughly my average calorie intake should be about 1800 calories plus add 300 for breastfeeding. This is for days that I train. For days that I don't I should be deducting 300. Keeping it all pretty simple for now.
Training:
Strength:
Did thrusters started at 25kg in sets of 2 and worked up to 52.5 kg for 2. Did 4 sets at 52.5kg
Metcon:
Did 5, 10, 15, 20, 20, 15, 10, 5
of plyometric push ups
box jumps 20 inch
Time: 10:45 or 11:45 not sure
Tuesday
Just a heads up...I don't vary my diet much as you'll soon notice, especially now atht I'm limited for time with Jetta. So I think this for blog might get old pretty fast lol
Brekky
Coconut shake
2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk
Snack
watermelon
store bought cappuccinos x 2
activated almonds
Lunch
Omelette with feta and mushrooms
Dinner
Chicken and corn soup
Training
Hour of power...partnered up with the awesome Miss Courts :)
Hang power cleans worked up to 60kg for 5 sets of 3
split jerk 3 sets of 55kg of 3 reps
Deads 3 sets of 100kg x 5 reps
Wednesday
Brekky
Coconut shake
2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk
omelette with feta, mushroom and olives
2 x caps
snack
1 x cap
Dinner
1/2 nandos chicken
corn on the cob
Training
2 reps x 15 sets
bench press @ 50kg
pull ups assisted
ring dips half yellow bands
Then it all went pear shaped :( Came down with the flu and didn't train for the rest of the week and didn't keep a tab of food either. I have to admit that I did reach for the sugar for a lift...gotta be honest. No need for a panic though, tomorrow is another day right?
My Princess girl xx
Sunday, May 6, 2012
week 12 post partum
Monday 31st
10 sets by 6-10 reps
walking lunges with kb 2 x 16kg
one legged squat to box with 16kg kb
3 x stair climbs with 2 x 16kg kb
Tues 1st
20:40 6 x rounds
double unders
suicide crawls
ladder sprints
kb swings 16kg
Wed 2nd May
PT
double pyramid 10, 20, 30, 20, 10
plyo push ups
box jumps
ploy chest press with med ball
plyo lunges
bag work 45 sec
leg work
Ouch!!
Thurs
2, 4, 8, 16, 32, 16, 8, 4, 2 reps
sit ups
jack knife
box jumps 20 inch
time: 15:47
Fri
5, 10, 15, 10 , 5
kb swings
pull ups
200m run
Wasn't in the mood today and it sucked
Sat
HF session
Every minute on the minute add a rep to 13 mins
Thrusters @ 25kg
k2e
10m shuttle runs
10 sets by 6-10 reps
walking lunges with kb 2 x 16kg
one legged squat to box with 16kg kb
3 x stair climbs with 2 x 16kg kb
Tues 1st
20:40 6 x rounds
double unders
suicide crawls
ladder sprints
kb swings 16kg
Wed 2nd May
PT
double pyramid 10, 20, 30, 20, 10
plyo push ups
box jumps
ploy chest press with med ball
plyo lunges
bag work 45 sec
leg work
Ouch!!
Thurs
2, 4, 8, 16, 32, 16, 8, 4, 2 reps
sit ups
jack knife
box jumps 20 inch
time: 15:47
Fri
5, 10, 15, 10 , 5
kb swings
pull ups
200m run
Wasn't in the mood today and it sucked
Sat
HF session
Every minute on the minute add a rep to 13 mins
Thrusters @ 25kg
k2e
10m shuttle runs
Thursday, May 3, 2012
Week 11 post partum
Monday 23rd Mar
40:40
sled pull@ 30kg
russian twist with 12kg dumbbell
SDHP @ 20kg
bag work
Got in about 3 rounds then Miss Jetta had a bit of a tantrum :)
Tues 24th
Hour of power
Hang power cleans 3 @ 60kg
Pretty happy within this as m 1 rm clean was 65kg back this time last year. 60kg felt easy!! Yay!
also did 15min AMRAP
thruster @ 25kg
sit up
double unders
add a rep each round
...got to 12 rounds & 13 thrusters
checked my blog and seen that I did this workout before..
Did 11 rounds @ 28 weeks pregnant at 30kg. Should of done 30kg so I could compare. Oh well
Wed 25th
8 sets of 10 reps
front squat @ 45kg
walking lunges with 12kg kb x 2 10 each leg
1 legged box step ups 10 each leg
Thurs 26th
Hour of power
focused on split jerk: 50kg x 3
and deadlifts: 100kg x 3
Fri 27th
one arm strict kb press@ 14kg
floor press @ 16kg kb
push up over sb
then...
7 rounds of 7 reps
power snatch 25kg
box jumps @ 15inch (small)
Time: 6:38
40:40
sled pull@ 30kg
russian twist with 12kg dumbbell
SDHP @ 20kg
bag work
Got in about 3 rounds then Miss Jetta had a bit of a tantrum :)
Tues 24th
Hour of power
Hang power cleans 3 @ 60kg
Pretty happy within this as m 1 rm clean was 65kg back this time last year. 60kg felt easy!! Yay!
also did 15min AMRAP
thruster @ 25kg
sit up
double unders
add a rep each round
...got to 12 rounds & 13 thrusters
checked my blog and seen that I did this workout before..
Did 11 rounds @ 28 weeks pregnant at 30kg. Should of done 30kg so I could compare. Oh well
Wed 25th
8 sets of 10 reps
front squat @ 45kg
walking lunges with 12kg kb x 2 10 each leg
1 legged box step ups 10 each leg
Thurs 26th
Hour of power
focused on split jerk: 50kg x 3
and deadlifts: 100kg x 3
Fri 27th
one arm strict kb press@ 14kg
floor press @ 16kg kb
push up over sb
then...
7 rounds of 7 reps
power snatch 25kg
box jumps @ 15inch (small)
Time: 6:38
Monday, April 23, 2012
Week 10 post partum training
Monday 16th
HF workout
40:40 x 6 sets
Thrusters @ 25kg
SDHP with 20kg kettle bell
multi directional lunges with med ball rotation @ 5kg
Tues 17th
Hour of power
mucked around with snatch and overhead squat
light weights focusing on technique...Ive picked up some bad habits during pregnancy
Wed 18th
30:30 x 6 sets
ring dips (yellow band)
bench press @ 30kg
strict press @ 20kg
Thurs 19th
21,15, 9
KGB swings @16kg
Med ball slams 63, 45, 27
400 m run
Time: 13:10
Fri 20th
Pt
Back squats x10 reps x 10 rounds @ 50kg
Max reps on last set = 20
Then...
Static lunges 10 to 1 @ 16kg
Then...
Walking lunges with 16kg Kb
Sat 21st
8 x rounds
5 x knees to elbows
10 x push ups
20x med ball slams
Time: 18 min
Overall happy with the 6 sessions I got in this week. The quality of work could of been better in a few of them but the frequency was there and running is staring to feel less foreign.
I was also more mindful of my nutrition this week and I felt the difference in my training with regards to my energy levels. Had no chocolate all week!!
HF workout
40:40 x 6 sets
Thrusters @ 25kg
SDHP with 20kg kettle bell
multi directional lunges with med ball rotation @ 5kg
Tues 17th
Hour of power
mucked around with snatch and overhead squat
light weights focusing on technique...Ive picked up some bad habits during pregnancy
Wed 18th
30:30 x 6 sets
ring dips (yellow band)
bench press @ 30kg
strict press @ 20kg
Thurs 19th
21,15, 9
KGB swings @16kg
Med ball slams 63, 45, 27
400 m run
Time: 13:10
Fri 20th
Pt
Back squats x10 reps x 10 rounds @ 50kg
Max reps on last set = 20
Then...
Static lunges 10 to 1 @ 16kg
Then...
Walking lunges with 16kg Kb
Sat 21st
8 x rounds
5 x knees to elbows
10 x push ups
20x med ball slams
Time: 18 min
Overall happy with the 6 sessions I got in this week. The quality of work could of been better in a few of them but the frequency was there and running is staring to feel less foreign.
I was also more mindful of my nutrition this week and I felt the difference in my training with regards to my energy levels. Had no chocolate all week!!
Monday, April 16, 2012
Myth 3 debunked! 98% of women can successfully breastfeed...
Bullshit! I found that statistic from the Australian Breast-feeding Association and I beg to differ. I have no real statistics of my own to support my claim and I suppose I come from an emotional stand point currently, but I have met too many people experiencing the same issue as me for this percentage to be real. Speaking with other people in the same situation, and hearing there struggles is what has inspired me to write this post. If someone reads this and feels less alone, less like they are the only one out there, then my job here is done. I suppose it's also a bit cathartic for me too.
My issue is low milk supply...never thought that breast feeding would be such an issue for me and prior to having Jetta never really gave much thought to the whole thing. People would ask me if I was going to breastfeed and I'd say 'yeh probably' thinking it was something that would be easy. Wrong!
I discovered the supply issue on about day 3 in hospital after giving birth as she was very unsettled. She had lost more than 10% of her birth weight so I was advised to comp (top up) her with formula. I was reluctant to do this but every time she cried my heart would break. The more stressed and tired I got the worst the situation seemed to get. By Saturday (Day 6) I was delirious from lack of sleep and did what I could to get some sleep.
I asked myself so many questions as to why this was happening to me. Every midwife on all the different shifts had different advice on what I should do. How confusing. This issue seems to be sucking all of the joy that I should of been feeling from having this beautiful little girl in my arms but instead I felt over whelmed. I felt scared that I couldn't console her...a mother is supposed to be able to comfort her child and breastfeeding is such a natural way to do that. What happens now I didn't have that tool. Would I just like any other person to her with no real reason to be...just another person trying to rock her to sleep. Would we have no special bond if I couldn't offer her my breast. Why did I have to think about all of this.
So what we have had to do is comp feed her at every feed, that is breastfeed first then offer her a bottle of formula which she sucks down like there no tomorrow. Drives a steak through my heart very time. Every time she cries whilst feeding is another knife through my heart. I never thought it would be like this. I have such guilt that I have to give her crappy formula. I liken it to me eating organic food and then giving her an inferior product. Every time I have to feed her formula in public I feel ashamed. The eyes staring at me accusingly are I'm sure just in my head, but they are there as they exist in my head. I'm not mother enough to be able to provide for my baby and she's just so little, she has no say in the matter. She has no option as to her nutritional start in life.
I treasure the time that we do breastfeed. It might not last for much longer as she may eventually lose interest and only take a bottle. I gaze down at her on my breast and I feel an overwhelming sense of love for her and I try to will my milk to her, I will it to flow in abundance. I lean down and I whisper to her that I'm sorry that I can't provide for her but promise to give her everything else that I possible can. Love, endless cuddles, ponies haha! She looks up at me her little mouth full of milk with that milk drunk look and I pretend just for a moment that its enough, that I'm enough, and I try to soak up this moment and lock it away in my memory where I'll keep it forever.
It's hard not to think about all the years that I've nourished my body with good nutrition and movement and wonder what it has done for me? It's failed me on the most important job it can do. It's failed to nourish my baby and give her the best start in life, but I know I can't think like that. My training is what has saved my sanity over and over again...it's just frustrating. Yes maybe I'm giving myself a hard time and of course some days are worse than others, but somehow nothing anyone says consoles me. Yes, I know that I've done all that I can and I'm trying not to feel guilt. A work in progress. It's all a work in progress...
My issue is low milk supply...never thought that breast feeding would be such an issue for me and prior to having Jetta never really gave much thought to the whole thing. People would ask me if I was going to breastfeed and I'd say 'yeh probably' thinking it was something that would be easy. Wrong!
I discovered the supply issue on about day 3 in hospital after giving birth as she was very unsettled. She had lost more than 10% of her birth weight so I was advised to comp (top up) her with formula. I was reluctant to do this but every time she cried my heart would break. The more stressed and tired I got the worst the situation seemed to get. By Saturday (Day 6) I was delirious from lack of sleep and did what I could to get some sleep.
I asked myself so many questions as to why this was happening to me. Every midwife on all the different shifts had different advice on what I should do. How confusing. This issue seems to be sucking all of the joy that I should of been feeling from having this beautiful little girl in my arms but instead I felt over whelmed. I felt scared that I couldn't console her...a mother is supposed to be able to comfort her child and breastfeeding is such a natural way to do that. What happens now I didn't have that tool. Would I just like any other person to her with no real reason to be...just another person trying to rock her to sleep. Would we have no special bond if I couldn't offer her my breast. Why did I have to think about all of this.
So what we have had to do is comp feed her at every feed, that is breastfeed first then offer her a bottle of formula which she sucks down like there no tomorrow. Drives a steak through my heart very time. Every time she cries whilst feeding is another knife through my heart. I never thought it would be like this. I have such guilt that I have to give her crappy formula. I liken it to me eating organic food and then giving her an inferior product. Every time I have to feed her formula in public I feel ashamed. The eyes staring at me accusingly are I'm sure just in my head, but they are there as they exist in my head. I'm not mother enough to be able to provide for my baby and she's just so little, she has no say in the matter. She has no option as to her nutritional start in life.
I treasure the time that we do breastfeed. It might not last for much longer as she may eventually lose interest and only take a bottle. I gaze down at her on my breast and I feel an overwhelming sense of love for her and I try to will my milk to her, I will it to flow in abundance. I lean down and I whisper to her that I'm sorry that I can't provide for her but promise to give her everything else that I possible can. Love, endless cuddles, ponies haha! She looks up at me her little mouth full of milk with that milk drunk look and I pretend just for a moment that its enough, that I'm enough, and I try to soak up this moment and lock it away in my memory where I'll keep it forever.
It's hard not to think about all the years that I've nourished my body with good nutrition and movement and wonder what it has done for me? It's failed me on the most important job it can do. It's failed to nourish my baby and give her the best start in life, but I know I can't think like that. My training is what has saved my sanity over and over again...it's just frustrating. Yes maybe I'm giving myself a hard time and of course some days are worse than others, but somehow nothing anyone says consoles me. Yes, I know that I've done all that I can and I'm trying not to feel guilt. A work in progress. It's all a work in progress...
Week 9 post partum
Monday 9th April HF workout
Endurance
21,18,15,12,9,6
push ups
kb swings @ 20kg
v sit ups
150m run
Time: 18min something
Tues 10th HF workout
30:30 x 6 sets
1 arm pull and rotate
1 arm snatch
lunge press
Wed 12th HF workout
20 min AMRAP
1:1 work and rest
5 squat slams
10 SDHP
25 double unders
Did about 7 or 8 rounds...didn't time correctly
Friday 13th Hf workout
Started this workout but got interrupted by Jetta crying...got through 2 rounds, better than nothing I suppose.
40:40:40 rest at end of round for 40
interval sprints
mountain climbers
lateral plate step overs
Sat 14th Hf workout
every minute on the minute for 20 mins
5 dumbbell burpees
10 lunge throw downs
15 weight plate to overhead @ 15kg
20 touch jumps
Endurance
21,18,15,12,9,6
push ups
kb swings @ 20kg
v sit ups
150m run
Time: 18min something
Tues 10th HF workout
30:30 x 6 sets
1 arm pull and rotate
1 arm snatch
lunge press
Wed 12th HF workout
20 min AMRAP
1:1 work and rest
5 squat slams
10 SDHP
25 double unders
Did about 7 or 8 rounds...didn't time correctly
Friday 13th Hf workout
Started this workout but got interrupted by Jetta crying...got through 2 rounds, better than nothing I suppose.
40:40:40 rest at end of round for 40
interval sprints
mountain climbers
lateral plate step overs
Sat 14th Hf workout
every minute on the minute for 20 mins
5 dumbbell burpees
10 lunge throw downs
15 weight plate to overhead @ 15kg
20 touch jumps
Saturday, April 14, 2012
Week 8 post partum training
Monday 2nd April
30:30 x 6 rounds (with the boys)
1 arm bent over row with kb 12kg
Double kb floor press @ 14kg
Deadlift @ 50kg
Lunge and 1 arm press with kb @ 10kg
Russian twist on SB with DB @ 8kg
Tuesday 3rd April HF session
40:20 x 8 rounds
Walking lunges with weight plate @ 10kg
Pull ups strict using bands
Push ups mostly on toes
This felt way hard. Actually every single workout feels way hard at the moment. It's all harder than I thought. I suppose I came back and expected to feel so much lighter and stronger only to find it harder than when I was pregnant. I don't know maybe it was because I had an excuse then where as now I have none...its all up to me.
Thursday 4th April HF session
5 x rounds
40 x double unders
20 x kb swings @ 16kg
10 x pull ups
Started with double unders and quickly subbed to singles as I could not string any together today. Swings were ok and the pull ups sucked. Started doing kips then added a band to them. Overall this workout felt soooo hard. Totally lost any sort of dedication and gave up at 4 x rounds then proceeded to beat myself up over it. Had a bit of a cry on the way home...that's becoming a habit of late. Hormones?? Don't think Ive ever given up during a workout and I won't forget that I did today, not a nice feeling. I have to remember that the next time I think about giving up...
On the upside Princess Jetta is getting more beautiful with each passing day :)
Saturday 6th april HF workout
20:40 x 8 sets
Push press @ 20kg
air squats
touch jumps
rope shakes
circular med ball slams
Hard workout but felt good
Sunday 8th April
5 sets of 10 reps
pull up kips
ring dips yellow band
then...
1 arm floor press @ 16kg
1 arm bent over row @ 12kg
30:30 x 6 rounds (with the boys)
1 arm bent over row with kb 12kg
Double kb floor press @ 14kg
Deadlift @ 50kg
Lunge and 1 arm press with kb @ 10kg
Russian twist on SB with DB @ 8kg
Tuesday 3rd April HF session
40:20 x 8 rounds
Walking lunges with weight plate @ 10kg
Pull ups strict using bands
Push ups mostly on toes
This felt way hard. Actually every single workout feels way hard at the moment. It's all harder than I thought. I suppose I came back and expected to feel so much lighter and stronger only to find it harder than when I was pregnant. I don't know maybe it was because I had an excuse then where as now I have none...its all up to me.
Thursday 4th April HF session
5 x rounds
40 x double unders
20 x kb swings @ 16kg
10 x pull ups
Started with double unders and quickly subbed to singles as I could not string any together today. Swings were ok and the pull ups sucked. Started doing kips then added a band to them. Overall this workout felt soooo hard. Totally lost any sort of dedication and gave up at 4 x rounds then proceeded to beat myself up over it. Had a bit of a cry on the way home...that's becoming a habit of late. Hormones?? Don't think Ive ever given up during a workout and I won't forget that I did today, not a nice feeling. I have to remember that the next time I think about giving up...
Saturday 6th april HF workout
20:40 x 8 sets
Push press @ 20kg
air squats
touch jumps
rope shakes
circular med ball slams
Hard workout but felt good
Sunday 8th April
5 sets of 10 reps
pull up kips
ring dips yellow band
then...
1 arm floor press @ 16kg
1 arm bent over row @ 12kg
Thursday, April 5, 2012
Week 7 post partum
Tuesday 27.3.12
17 min AMRAP
5 x jumping pull ups
10 x box step ups
5 x jump back burpees
Got 9 rounds plus 20 reps
Enjoyed this one.
Wednesday 28.3.12
Did session with Shane. Thanks Shane :) Took Jetta along too but she only let me get half way thru and I had to feed her. If she wasn't so damn cute I'd smack her lol
10 to 1 reps of Deadlifts progressing in weight each round. Started at 50kg and added 5kg each round till 100kg for last rep.
8 x Bench press with kettle bells @ 12kg
Thursday 29.3.12
Unilateral strength 30:30 (no rest) x 7 sets
single leg deadlift with kettle bell @ 16kg
Single arm pull with rotation
single arm snatch with kettle bell @ 12kg
This one felt way hard! Don't know I think I felt it more cause I was super tired.
Jetta slept through the night past night...well from 11:30 till 4ish. I was excited!!
Friday 30.3.12
Did session with Mikey, was awesome fun thanks
Did 3 bars of death which is
3 x deadlifts
3 x power cleans
3 x thrusters
We set up 3 bars each and worked thru each bar then the rest was time it took to load bars up each round. Did 5 rounds. Got to about 95kg for reads and 45 kg for cleans and thrusters. Loved this workout :)
17 min AMRAP
5 x jumping pull ups
10 x box step ups
5 x jump back burpees
Got 9 rounds plus 20 reps
Enjoyed this one.
Wednesday 28.3.12
Did session with Shane. Thanks Shane :) Took Jetta along too but she only let me get half way thru and I had to feed her. If she wasn't so damn cute I'd smack her lol
10 to 1 reps of Deadlifts progressing in weight each round. Started at 50kg and added 5kg each round till 100kg for last rep.
8 x Bench press with kettle bells @ 12kg
Thursday 29.3.12
Unilateral strength 30:30 (no rest) x 7 sets
single leg deadlift with kettle bell @ 16kg
Single arm pull with rotation
single arm snatch with kettle bell @ 12kg
This one felt way hard! Don't know I think I felt it more cause I was super tired.
Jetta slept through the night past night...well from 11:30 till 4ish. I was excited!!
Friday 30.3.12
Did session with Mikey, was awesome fun thanks
Did 3 bars of death which is
3 x deadlifts
3 x power cleans
3 x thrusters
We set up 3 bars each and worked thru each bar then the rest was time it took to load bars up each round. Did 5 rounds. Got to about 95kg for reads and 45 kg for cleans and thrusters. Loved this workout :)
What is your 'Why'?
I've been pondering a lot lately about my 'why' and it's got me thinking about whether those around me think about this stuff too. Do you think about this? What is your why? You know, what is it that drives you to do what it is you do each and everyday. Yes we all have things that we must do but what about those things that we choose to do and do with passion...these are our 'why's'. Do you train your body to fit into your favorite jeans or is it to increase your energy levels? Why do you do it?
Someone commented the other day that it must mean alot to me to fit back into my skinny jeans, as I am back to training so fast after Jetta. It got me thinking...yes of course looking good is part of the motivation but if that was the only reason I would of given up way before now lol. Looking good isn't enough to make me train hard when I've only had 4 hours sleep. I have to have a bigger 'why'.
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| Make mountains feel like molehills...even if you are being stampeded by lamas! |
I train so that obstacles in my life seem like molehills not mountains. What I come up against inside the walls of the gym are nothing compared to what obstacles I've faced in my life. If I can triumph over that killer workout and come out the winner then nothing can touch me in life. I think this is my why. This is what feeds my soul, that gives me inspiration, that gives my life meaning and substance. These are the things that help me to do tasks and accomplish feats that I never thought possible.
Then I started thinking about why we often get stuck in jobs we hate. Why don't we do what we love?What is it that you love? What gives you your substance. What is it that enables you to lose yourself in the moment. If you don't know or think you don't have it then your mission in life is to find it!! Life is pretty bland without it.
In my job the 'why' is pretty important both for me and for my clients. Knowing your 'why' helps you push out that last rep when you think you can't do. It overrides the pain your body is feeling and helps you to push harder than you thought possible. Without that why your really just going through the motions.
I love my job!! I really do. I feel really lucky and of the minority to be able to say that and truly mean it. I've been in jobs before where I was happy enough but never felt like I was contributing all that much to anyone. I also studied for a long time to do that job so stayed in it way past its expiry date through fear of having wasted all that time. Fact is we are wasting every moment that we don't feel alive. So many people go through the day to day work week thinking that there is no other way and I used to think the same believe me. If you love what you do there will be no such thing as work. Ever again! Think about that! How awesome.
Find what it is that makes the time go quick. Do what makes you feel awesome. Do what puts a smile on your face and on someone else's. Isn't that what we are all here to do? Find what we can each contribute to the world to make it a better place :)
Monday, April 2, 2012
Week 6 post partum
Monday 19.3.12 HF workout
10-1
sumo deadlift high pull with barbell @ 30kg
bear crawl
knees to elbows
Got down to round 6...this workout felt pretty hard. Low energy today
Tuesday 20.3.12 Hour of power (Olymic lifting)
Worked on
Power cleans
hang power snatch
Snatch grip deadlifts
Kept weight light
Wednesday 21.3.12
reps 10-1
Toes through rings
100m sprint (every round)
Sled pull with 35kg load x 2 times 10m length every round)
V sit ups
Time: 28mins something
Changed toes to rings to hanging leg raises half way through as I was straining my lumbar region.
Friday 23.3.12 Pt session
Reps 10-1
Max double unders each round
Deadlifts with increase in weight each round...started at 40kg and progressed to 85kg
Kettlebell swings @ 16kg
Saturday 24.3.12 Crossfit open workout
Thrusters @ 30kg 3 then 6 then 9 then 12 then 15.....increase in increments of 3 till time up of 7 mins
Chest to bar pull ups 3 then 6 then 9 then 12....
Score: 5! Not a big score at all :( As i was finishing my 2nd pull up I hit my chin on the bar and cut my tongue and there was blood everywhere. If I was a bit more hardcore I would of spat off to the side and kept on going but I'm not so that was my final score lol
Here's the link to the video albeit short one
http://www.youtube.com/watch?v=Lvd3z1UFyqg
10-1
sumo deadlift high pull with barbell @ 30kg
bear crawl
knees to elbows
Got down to round 6...this workout felt pretty hard. Low energy today
Tuesday 20.3.12 Hour of power (Olymic lifting)
Worked on
Power cleans
hang power snatch
Snatch grip deadlifts
Kept weight light
Wednesday 21.3.12
reps 10-1
Toes through rings
100m sprint (every round)
Sled pull with 35kg load x 2 times 10m length every round)
V sit ups
Time: 28mins something
Changed toes to rings to hanging leg raises half way through as I was straining my lumbar region.
Friday 23.3.12 Pt session
Reps 10-1
Max double unders each round
Deadlifts with increase in weight each round...started at 40kg and progressed to 85kg
Kettlebell swings @ 16kg
Saturday 24.3.12 Crossfit open workout
Thrusters @ 30kg 3 then 6 then 9 then 12 then 15.....increase in increments of 3 till time up of 7 mins
Chest to bar pull ups 3 then 6 then 9 then 12....
Score: 5! Not a big score at all :( As i was finishing my 2nd pull up I hit my chin on the bar and cut my tongue and there was blood everywhere. If I was a bit more hardcore I would of spat off to the side and kept on going but I'm not so that was my final score lol
Here's the link to the video albeit short one
http://www.youtube.com/watch?v=Lvd3z1UFyqg
Tuesday, March 20, 2012
week 5 post partum
Monday 12.3.12 HF workout
30:30 x 8 sets
SDHP with kettle bell @ 16kg
Barbell push press @ 25kg
Hori row under rings
Tuesday 13.3.12
Hour of power (olympic lifting)
Wednesday 14.3.12
tabata double unders =average score of 12 per round
Agility/ stair climbs x 10 sets
tababta sit ups=averaged 9 per round
Saturday 17.3.12 Crossfit open workout
AMRAP in 12mins
150 wall balls @ 6kg
30 double unders
30 muscle ups
Completed 150 wall balls and 22 double unders
Heres the video link :)
http://www.youtube.com/watch?v=bnR5K5X6H8Y
Only got 4 sessions in this week have been a bit slack and my body is feeling very mushy because of it. I really have to get back into it in a bigger way. Had visions of being way fitter by now.
30:30 x 8 sets
SDHP with kettle bell @ 16kg
Barbell push press @ 25kg
Hori row under rings
Tuesday 13.3.12
Hour of power (olympic lifting)
Wednesday 14.3.12
tabata double unders =average score of 12 per round
Agility/ stair climbs x 10 sets
tababta sit ups=averaged 9 per round
Saturday 17.3.12 Crossfit open workout
AMRAP in 12mins
150 wall balls @ 6kg
30 double unders
30 muscle ups
Completed 150 wall balls and 22 double unders
Heres the video link :)
http://www.youtube.com/watch?v=bnR5K5X6H8Y
Only got 4 sessions in this week have been a bit slack and my body is feeling very mushy because of it. I really have to get back into it in a bigger way. Had visions of being way fitter by now.
Monday, March 12, 2012
Week 4 post partum training
Monday 5.3.12 HF workout
5rm push press @ 40kg x 5 sets
This felt heavy!
Workout...
10-8-6-4-2
Squat cleans @ 40kg
50-40-30-20-10
Double unders
Time: 12:15
Tuesday 6.3.12 HF workout
Hour of power...olympic lifting
split jerk
front squats
Wednesday 7.3.12 HF workout
Endurance 2, 4, 8, 16, 16, 8, 4, 2
Knees to elbows
Jack knifes on swiss ball
Kb swings @ 16kg
walking lunges (unweighted)
Time: 20 something mins
Sat 10.3.12 Crossfit open workout
AMRAP in 18 mins of
15 x box jumps 20 inch
12 x push press @ 35kg
9 x toes to bar
Did 3 rounds plus 27 reps.
This felt way hard and felt like I started off with a really low energy level. I really wanted to stop not even 5 mins into it. My head wasn't in the right place at all. This was the first time that I really wanted to quit and go home. Had a bit of a cry after...partly because I sucked so much and I was in mourning for the old me, and partly due to lack of sleep, big time. Things surely can only get better from here. Lets hope so :)
Anyhow for what it's worth here is the link to the video of this god forsaken wod!
http://www.youtube.com/watch?v=C3HlQpdFbuU&context=C478f04eADvjVQa1PpcFOKKhnsGAA0C_D6
5rm push press @ 40kg x 5 sets
This felt heavy!
Workout...
10-8-6-4-2
Squat cleans @ 40kg
50-40-30-20-10
Double unders
Time: 12:15
Tuesday 6.3.12 HF workout
Hour of power...olympic lifting
split jerk
front squats
Wednesday 7.3.12 HF workout
Endurance 2, 4, 8, 16, 16, 8, 4, 2
Knees to elbows
Jack knifes on swiss ball
Kb swings @ 16kg
walking lunges (unweighted)
Time: 20 something mins
Sat 10.3.12 Crossfit open workout
AMRAP in 18 mins of
15 x box jumps 20 inch
12 x push press @ 35kg
9 x toes to bar
Did 3 rounds plus 27 reps.
This felt way hard and felt like I started off with a really low energy level. I really wanted to stop not even 5 mins into it. My head wasn't in the right place at all. This was the first time that I really wanted to quit and go home. Had a bit of a cry after...partly because I sucked so much and I was in mourning for the old me, and partly due to lack of sleep, big time. Things surely can only get better from here. Lets hope so :)
Anyhow for what it's worth here is the link to the video of this god forsaken wod!
http://www.youtube.com/watch?v=C3HlQpdFbuU&context=C478f04eADvjVQa1PpcFOKKhnsGAA0C_D6
Saturday, March 3, 2012
3 weeks postpartum training
26.2.12 HF workout
30:30 x 8 sets = 24 mins
walking lunges with 8kg dumbbells
strict pull ups (used green and orange bands)
Repitilian push ups
29.2.12 HF workout
40:20 x 8 sets
kb front squat @ 16kg
push up on toes
Hori pull under rings
1.3.12 HF workout
Hour of power olympic lifting class
worked on
power clean 5 sts x 5 reps @ 70% arm = 40kgs
hang snatch 5 sets x 5 reps @ 70% 1rm= 30kg
3.3.12 Crossfit games open wod 12.2
10 min to complete the following;
snatch 30 reps x 20kg
snatch 30 reps x 35kg
snatch 30 reps x 45kg
snatch 30 reps x 55kg
Here's the video of the workout
http://www.youtube.com/watch?v=VmuGmd7eAq0&context=C3924de3ADOEgsToPDskK1tMLS80uAZI5NFc7nOkAB
My score was 60 reps! I didn't end up getting 45kg over my head...bugger :( I had a few attempts but I think my technique was lacking which I suppose was understandable seeing I haven't done any heavy snatches over the course of the pregnancy so happy enough..well kind of. Are we ever happy with our performances? I think its human nature to think of how you could of done better isn't it? I think that the day I don't think like this is the day its all over and I call it quits and find another hobby.
I'm trying to not expect too much of myself at the moment but that's hard. I want to be magically back where I was 9 months ago now. Trying to get my head around all the work I have to do to get back there and it is a little overwhelming. I haven't trained as much as I thought I would of so far. I have to make an effort to get something in each day. Maybe I'll start running again a little bit. Just a a few 5k's here and there, nothing like I used to do. I'm really finding that my cardio is lacking at the moment and Im craving something huffy and puffy. I think I need to run, I feel ok so maybe I'll give it a go sometime this week...hmmm
Little Princess Jetta is going well. She's the cutest :) She's like my little dolly, I get to play dress ups with her. Here's a recent pic of her...
Jetta had her very first photo shoot with Trudy from 'Imagine by Trudes'. Thanks Trudes :) She loved it, she was a bit of a diva though and wasn't keen on all the costume changes haha I think this one is my favourite :)
Here's the link to Trudy's blogspot.
http://imaginebytrudes.blogspot.com.au/
Be sure to check her out!
30:30 x 8 sets = 24 mins
walking lunges with 8kg dumbbells
strict pull ups (used green and orange bands)
Repitilian push ups
29.2.12 HF workout
40:20 x 8 sets
kb front squat @ 16kg
push up on toes
Hori pull under rings
1.3.12 HF workout
Hour of power olympic lifting class
worked on
power clean 5 sts x 5 reps @ 70% arm = 40kgs
hang snatch 5 sets x 5 reps @ 70% 1rm= 30kg
3.3.12 Crossfit games open wod 12.2
10 min to complete the following;
snatch 30 reps x 20kg
snatch 30 reps x 35kg
snatch 30 reps x 45kg
snatch 30 reps x 55kg
Here's the video of the workout
http://www.youtube.com/watch?v=VmuGmd7eAq0&context=C3924de3ADOEgsToPDskK1tMLS80uAZI5NFc7nOkAB
My score was 60 reps! I didn't end up getting 45kg over my head...bugger :( I had a few attempts but I think my technique was lacking which I suppose was understandable seeing I haven't done any heavy snatches over the course of the pregnancy so happy enough..well kind of. Are we ever happy with our performances? I think its human nature to think of how you could of done better isn't it? I think that the day I don't think like this is the day its all over and I call it quits and find another hobby.
I'm trying to not expect too much of myself at the moment but that's hard. I want to be magically back where I was 9 months ago now. Trying to get my head around all the work I have to do to get back there and it is a little overwhelming. I haven't trained as much as I thought I would of so far. I have to make an effort to get something in each day. Maybe I'll start running again a little bit. Just a a few 5k's here and there, nothing like I used to do. I'm really finding that my cardio is lacking at the moment and Im craving something huffy and puffy. I think I need to run, I feel ok so maybe I'll give it a go sometime this week...hmmm
Little Princess Jetta is going well. She's the cutest :) She's like my little dolly, I get to play dress ups with her. Here's a recent pic of her...
Jetta had her very first photo shoot with Trudy from 'Imagine by Trudes'. Thanks Trudes :) She loved it, she was a bit of a diva though and wasn't keen on all the costume changes haha I think this one is my favourite :)
Here's the link to Trudy's blogspot.
http://imaginebytrudes.blogspot.com.au/
Be sure to check her out!
Monday, February 27, 2012
2 weeks Post partum training
First session back 2 weeks post baby...In all I only had 16 days off training. I trained my last session the Saturday before I gave birth on the Tuesday. Defying my doctor once again in what she first thought would be realistic for me. She initially said 2 weeks off before I give birth and at least 2 weeks off any sort of training post baby. Hmm wrong again :) Taking it easy but boy it feels good to move and feeling surprisingly good. Bit sore with my stitches but now at 3 weeks feeling great again.
Took Jetta to the gym for some training. She loved it . Slept through all the loud music as I suppose she's used to the sounds there. Perfect!
Felt great to be back training. Training really does complete me and it saves my sanity.
21.2.12 HF workout
Push ups (on toes)
Pull ups (used orange and green band)
8 sets of 10 reps
Time: 26 mins
23.2.12 HF workout
Uni lateral interval 40:20 x 4 sets
Lunge with rotation 16kg kettle bell
Kettlebell bent over row 12kg
kettle bell floor press 12kg
25.2.12 Crossfit Games open workout 12.1
AMRAP 7 mins of burpees
Score: 63 burpees
Check out the video of this workout below...
http://www.youtube.com/watch?v=QtqPZlrEopM&context=C38aec46ADOEgsToPDskKg-ao3cEoqXPpH4iW-Ee67
Took Jetta to the gym for some training. She loved it . Slept through all the loud music as I suppose she's used to the sounds there. Perfect!
Felt great to be back training. Training really does complete me and it saves my sanity.
21.2.12 HF workout
Push ups (on toes)
Pull ups (used orange and green band)
8 sets of 10 reps
Time: 26 mins
23.2.12 HF workout
Uni lateral interval 40:20 x 4 sets
Lunge with rotation 16kg kettle bell
Kettlebell bent over row 12kg
kettle bell floor press 12kg
25.2.12 Crossfit Games open workout 12.1
AMRAP 7 mins of burpees
Score: 63 burpees
Check out the video of this workout below...
http://www.youtube.com/watch?v=QtqPZlrEopM&context=C38aec46ADOEgsToPDskKg-ao3cEoqXPpH4iW-Ee67
Getting back into it! No better time than the present!
Ok time to get real and start thinking about a post partum action plan. Firstly here's a pic of me 2 weeks exactly post baby. Ive also included a pic of me pre baby at 6 weeks pregnant. Just a little bit of a difference :) The scales weigh me in currently at 75kg...my pre baby weight was 65kg. OMG 10kgs to lose! That's not exactly going to be easy. I've got a bit of work to do. At the end of the pregnancy I weighed in at 84.5kg at my heaviest. I definitely feel alot flabbier, like softer. Have done 2 workouts so far and they feel surprisingly hard. I wonder whether I'll get the ability back to be able to push through the feeling of being uncomfortable...I was at a point where I was used to being uncomfortable and I think maybe I've forgotten that feeling. Sigh...
2 weeks post baby
2 weeks post baby
6 weeks pregnant
6 weeks pregnant
One sure fire way to start to remember that uncomfortable feeling is to enter the Crossfit games open 2012. So that's what Ive done rather last minute but I've done it. I know I'll be nowhere near the level of fitness that I was 12 months ago when I competed and made the top 60 cut to the regionals but I think its good for me to compete anyways. No better way to get a true picture of where I'm at. I think also it sets a good example for some of my clients at my gym to see that theres never a perfect time to do these things and that sometimes we put too much pressure on ourselves. Don't wait to your fitter. There's no better time than the present. Don't squander time. Compete and get fit while doing it!
The first wod was a 7 minute AMRAP of burpees. Hadn't done a proper burpee in 9 months or so and knew it would be challenging but didn't set myself a goal just did them at a comfortable pace. Got 63 burpees and happy enough with that for 2 weeks post baby. Here's my video of the wod below...:)
http://www.youtube.com/watch?v=QtqPZlrEopM&context=C38aec46ADOEgsToPDskKg-ao3cEoqXPpH4iW-Ee67
Action plan to come!! :)
Monday, February 20, 2012
Welcome to the world little princess
I'd like to introduce you to our little princess Miss Jetta Gwendalyn Grady. She was born on the 7th February eleven days early of her due date. I had predicted, throughout this pregnancy, this date for delivery as it is the birth date of my nan who I was very close to, who passed away 3 years ago. I knew that somehow my nan would make it happen this way and I was convinced of it. She would be loving that Jetta has her name as her middle name. She would of loved that she surprised everyone like this especially my husband who wouldn't belive me when I told him she was coming on this date. I dream of my nan, and in my dreams she's often giving me a gift but I can never make out what she's giving me. Now I know. Thank you nan for such a devine gift you have safely delivered to me.
Signs of impending labour started on the morning of the 7th at about 2am. I started having contractions about 15 mins apart so rang the hospital as suggested in our antenatal classes. and they told me I wasn't in labour yet and to call back when contractions were 5 mins apart. They suggested I try to get some sleep which wasn't really possible. She said I wouldnt be dialitaing yet.
As per usual I started googling my symptoms and decided that they were pre labour contractions as they were getting a bit more sporadic with the timing typical of pre labour. Google also said this stage could go on for 1 day or it could continue for a week! I would not of been a happy chappy if it went on for a week like this but I could handle a day. It also said that when I started to contemplate pain relief it was probably the real thing. I wasn't at that stage yet. The pain was in my lumbar so I grabbed my hot water bottle and tried to relax. I sent Daniel off to work in the morning suggesting that he maybe come home early.
Throughout the day they backed off at about 10am and I did get an hours sleep and then they started again and got closer in duration and severity. It was getting harder to get up refill my hot water bottle between contractions. Called Daniel at about 3 to tell him to start making his way home and by the time he got home at about 5 I was ready. I think by that stage the neighbours could probably hear me moaning. Daniel decided at about this time to iron some shirts for his hospital stay lol and handed me the cat for one last cuddle! He was still in denial that it was happening today.
Had 2 massive contractions in the car where I felt a pushing reflex and just as we pulled up out the front of the hospital my waters broke. Made our way into the lifts and some poor guy in there made his way into the corner, well cowered a better description.
Got to the delivery suite and the midwife did the usual checks etc and then handed me the gas. I tried to use it for two contractions but wasn't getting any as wasn't sucking it in right. She suggested I start pushing but quickly ran to call my obstetrician so she could come. She checked and felt the babies head and told me your about to have this baby now! Wow ok!
My doctor got there in record time just as I was about to push. Pushing was the hardest part of all this so far. It was definitely the primal part of all of this. Noises that came from me sounded strange even to me. It was the only way I could make it through this part. I kept fighting against the push down as it was really hurt...I pushed 5 or 6 times and there I had it... A baby was thrust up into my arms and I was a mum. From the time I got to the hospital to her being born was 25mins. I heard the midwife comment later that it took longer to fill out the paperwork than it did for me to give birth!
Our princess Jetta was born at 6:12pm @ 3.66kg, 51cm long. The following half hour was a bit of blur of stitches, delivering a placenta and gazing at my baby. So surreal!!
Spent the better part of the week in hospital getting little sleep and getting acquainted with our baby. She is such a little princess and we can't stop marveling at every little thing she does. Was good to finally get home albeit a little nerve racking. Life will never be the same...
Sunday, February 5, 2012
Week 37
Mon 30th Jan HF session
30:30 x 5 rounds 25min
Push ups on paralettes (some on toes some on knees)
Horizontal row
Kettlebell front squat @ 16kg full range to crate
Sumo deadlift with barbell @ 40kg
Tues 31st Jan HF session
Endurance
17 mins AMRAP (As many rounds as possible)
5 x jumping pull ups (all chest to bar)
10 x lunge box step ups each leg
5 x burpees (did push ups on rings instead)
Did 5 rounds plus 20 reps
Wed 1st Feb HF session
Speed & Power 25 mins
Double unders
Burpees (did off a box-pregnant burpees)
Medicine ball slam
Sumo deadlift high pull with 16kg kettle bell
Ladder intervals
Didn't feel like I got very much speed or power up in this session but just went through the motions anyway. Still worked up a bit of a sweat which is better than nothing.
Thursday- Had day off...feeling bit tired
Friday 3rd Feb PT session
Every minute on the minute. Start at 1 rep of each progressing in reps each round till less than 15sec of rest left in minute.
Push up (using paralette, most on toes) & front squat with kettle bell (supersets)
Then next minute....
Pull up (using orange and green band) & Strict press with kettle bells @ 10kg each (supersets)
Sat 4th Feb HF session
Every minute on the minute for as many mins as possible
30 min cap
2 x Pull ups (used 2 bands)
5 x Push ups (on paralettes)
10 x Squats (ended up cutting these out so I could get more rest in between rounds)
Overall good workout :)
30:30 x 5 rounds 25min
Push ups on paralettes (some on toes some on knees)
Horizontal row
Kettlebell front squat @ 16kg full range to crate
Sumo deadlift with barbell @ 40kg
Tues 31st Jan HF session
Endurance
17 mins AMRAP (As many rounds as possible)
5 x jumping pull ups (all chest to bar)
10 x lunge box step ups each leg
5 x burpees (did push ups on rings instead)
Did 5 rounds plus 20 reps
Wed 1st Feb HF session
Speed & Power 25 mins
Double unders
Burpees (did off a box-pregnant burpees)
Medicine ball slam
Sumo deadlift high pull with 16kg kettle bell
Ladder intervals
Didn't feel like I got very much speed or power up in this session but just went through the motions anyway. Still worked up a bit of a sweat which is better than nothing.
Thursday- Had day off...feeling bit tired
Friday 3rd Feb PT session
Every minute on the minute. Start at 1 rep of each progressing in reps each round till less than 15sec of rest left in minute.
Push up (using paralette, most on toes) & front squat with kettle bell (supersets)
Then next minute....
Pull up (using orange and green band) & Strict press with kettle bells @ 10kg each (supersets)
Sat 4th Feb HF session
Every minute on the minute for as many mins as possible
30 min cap
2 x Pull ups (used 2 bands)
5 x Push ups (on paralettes)
10 x Squats (ended up cutting these out so I could get more rest in between rounds)
Overall good workout :)
Tuesday, January 31, 2012
Things I look forward to doing...
Been thinking about a few things that I'm looking forward to be able to do again...
Tying up my shoe laces with ease
Feeling a normal temperature like everyone else not 10 degrees hotter
Lifting something really really heavy!!
Feeling light
Not moaning and complaining every time I roll over in bed
Having control over my own appetite
Running really fast
Not needing a nap daily
Getting really out of breath and collapsing in an exhausted heap after workout
Feeling real DOMS again
Enjoying a glass of wine just because I can :)
Being able to contract my abs again
Having an innie for a belly button again
Of course I know all of these things I miss will come again and are a small price to pay for having a gorgeous, healthy baby :)
In the meantime here's a video I took of some snatches at the gym tonight. Not too shabby for almost 38 weeks. Enjoy!
Tying up my shoe laces with ease
Feeling a normal temperature like everyone else not 10 degrees hotter
Lifting something really really heavy!!
Feeling light
Not moaning and complaining every time I roll over in bed
Having control over my own appetite
Running really fast
Not needing a nap daily
Getting really out of breath and collapsing in an exhausted heap after workout
Feeling real DOMS again
Enjoying a glass of wine just because I can :)
Being able to contract my abs again
Having an innie for a belly button again
Of course I know all of these things I miss will come again and are a small price to pay for having a gorgeous, healthy baby :)
In the meantime here's a video I took of some snatches at the gym tonight. Not too shabby for almost 38 weeks. Enjoy!
Sunday, January 29, 2012
Week 36
Monday 23rd Jan HF Class
10 sets x 10 reps
Push ups on paralettes (first 5 on toes than knees)
Pull ups using orange and free bands
Double unders did half of the rep range so 50, 45, 40, 35, 30 and so on
Wednesday 25th Jan HF Class
10 down to 1 reps
Front squat with kettle bell 16kg (did double reps)
Then max reps of strict press @ 20kg
Score for workout was total press= 154 reps
Happy enough with that
Satutrday 28th HF Class
20:40 Speed and powers 5 sets
Lateral plate step overs
Ground to overhead with 10kg plate
10m interval sprints (did bike instead)
Med ball slams used 2kg
Push press @ 15kg
Did 491 reps all up. Was a fun workout. Theses workouts work ok for me as i get a measured rest...twice the rest as the work.
Still can't believe I can still do double unders. I do 10 then have a rest. I can't believe I can still do lot of things really. With only 3 weeks to go you've got to be happy with that :)
Overall had a lazy week only getting in three sessions. No particular reason really for it. I just didn't make the sessions my priority. Next week will be better.
Here's a belly pic of me at 36 weeks
Week 35
Firstly here's a recent pic of me at the gym. An awesome photographer Trudy Ely took some shots. She does a top job. Check out her blog for more of her work...http://imaginebytrudes.blogspot.com/
Monday 16th Jan HF class
Endurance session
21-15-9
Kb swings 16kg (all unbroken)
20inch box step ups (reps each leg)
Medicine ball slams
Bike 600m
Time: 17:39
Also did max ring dips in 3 mins. Did 28 with yellow band
Tuesday 17th Jan HF class
40:20 x 8 sets
walking lunges (did 10kg dumbbells squat and press instead)
Pull up using orange and green band
Push up on paralettes (did first 5 on toes then onto knees)
Wednesday 18th Jan Crossfit mom workout
20min AMRAP
4 x pull ups with orange band some kipping
4 x ring dips with yellow band
8 x push ups on paralettes on toes
12 x 1 arm kb swing 12kg bell
Did 4 rounds and that felt like enough
Thursday 19th Jan HF class
40:20 x 8 sets
1 leg box squat
Strict barbell press @ 20kg
KB front squats @ 16kg
Friday 20th Jan Pt session
10 to 1
Bench press @ 25kg
Med ball slams @ 4kg (rep range x 3)
Strict pull ups using green and orange bands
I feel happy to still be managing 5 days a week of training. I'm consistent if nothing else which has to serve me well at some point.
Daniel and I attended antenatal classes this week. They were interesting. It was good to hear more about what to expect in labour with the different stages of labour discussed in more detail. Knowledge is power and its reassuring to at least have an idea of how much longer will be left! On the other hand sometimes not knowing too much is better. Hmmm not sure which I'd prefer. I plan to just go with the flow. It seems to be an event in your life in which you have not much control over so I see no point in stressing out over what your birth plan might be. People seem to get disappointed when things don't go to plan. The only thing I'd like to avoid would be a caesarian birth but from what the midwife was saying they are becoming more the norm which is an interesting fact.
Monday, January 16, 2012
Nutrition
I know I can't avoid it for much longer but I've been dreading doing a write up on nutrition. I suppose because I've been less than perfect with mine of late and feel pretty disappointed in myself. At the beginning of this pregnancy I had high hopes of remaining on my primal diet and thought I'd be able to resist the cravings that people associate with pregnancy. Truth be told I let my emotions rule what I put in my mouth. Instead of healthy snacking options I reached for the chocolate and ice cream. I've had so many conflicting emotions throughout his pregnancy and even though I know better than to medicate emotions with food it still happened.
I don't buy into the whole 'eating for two' scenario either. I mean seriously, no one in the world pregnant or not 'needs' to eat gherkins or pickles at 2 in the morning or 'just has to' consume 2 litters of ice cream because of cravings. It's also been amazing to me the amount of people that condone this sort of behavior too. So many people say 'but your pregnant you should just have it!' What the? So because I'm pregnant I should just eat crap because I've got an open pass to eat anything now? So crazy!
This is a time that you should be extra careful of what your eating as your literally building a person. Everything I eat goes directly to the baby. Within 2 hours she's eating exactly what I ate. Amazing huh. So I thought I'd do a write up of how I should of been eating instead of how I have been. This is based on my own research only. Always do your own in order to come to a conclusion. So here goes...
Firstly a bit of info on the type of nutrition that I follow...the paleo or caveman diet;
Calcium. The Paleo diet has received some criticism for its lack of calcium-containing dairy products, but because of the absence of gut-irritating grains, and the increased levels of dietary magnesium (from fish, vegetables and nuts), calcium absorption is greatly improved; thus, intake requirements are reduced. During pregnancy, however, a woman’s calcium requirements are considerably higher, and as such, it might be prudent to add a calcium supplement and/or a small amount of organic, grass-fed dairy in order to meet these increased needs.
I personally have never gone totally dairy free. I consume small amounts of dairy including Cleo's milk (raw milk), kefir (a probiotic yoghurt), cream, and if I do have cheese I try to ensure its at least organic. By consuming yoghurts I hope to avoid one of pregnancies most common ailments of yeast infections.
Timing. Many followers of the Paleo diet eat only two large meals per day, as the higher levels of dietary protein and fat lead to increased satiety, while the low glycemic load of vegetable and fruit-based carbohydrates mediates the hormonal fluctuations that cause hunger. I've never been able to do this and have always preferred 5 small meals evenly spaced throughout the day. Conventional pregnancy nutrition recommendations suggest that women should eat immediately upon waking, then every two to three hours thereafter, in order to prevent nausea/crankiness/fatigue/etc. and in order to ensure a steady supply of nutrients to the placenta.
I don't buy into the whole 'eating for two' scenario either. I mean seriously, no one in the world pregnant or not 'needs' to eat gherkins or pickles at 2 in the morning or 'just has to' consume 2 litters of ice cream because of cravings. It's also been amazing to me the amount of people that condone this sort of behavior too. So many people say 'but your pregnant you should just have it!' What the? So because I'm pregnant I should just eat crap because I've got an open pass to eat anything now? So crazy!
This is a time that you should be extra careful of what your eating as your literally building a person. Everything I eat goes directly to the baby. Within 2 hours she's eating exactly what I ate. Amazing huh. So I thought I'd do a write up of how I should of been eating instead of how I have been. This is based on my own research only. Always do your own in order to come to a conclusion. So here goes...
Firstly a bit of info on the type of nutrition that I follow...the paleo or caveman diet;
In a nutshell, the Paleolithic diet, sometimes called the Caveman diet, is a style of eating that most closely mimics the ancient diet of our hunter-gatherer ancestors. It consists solely of whole, unprocessed foods, such as meat, seafood, eggs, vegetables, fruits, nuts and seeds.
Grains, legumes, dairy, salt, refined sugars and refined oils are generally eschewed, though some Paleo adherents will still consume small amounts of dairy (such as butter, cream or yoghurt) from grass-fed mammals.
The Paleo diet is based on the premise that human genetics have changed very little over the past 10,000 years; thus, we are much better adapted to eat the diet that our human ancestors ate for 2.5 million years than we are to the predominantly grain-based diet that has developed since the Agricultural Revolution.
But is the Paleo diet safe during pregnancy?
From my research not only is it safe, it may even help to prevent such pregnancy-related conditions as gestational diabetes, pre-eclampsia and excessive weight gain. Paleo-compliant foods, such as meat, seafood and produce, are considerably more nutritionally dense than the grain and sugar-laden mainstays of the standard diet, meaning that calorie for calorie, a pregnant woman following the Paleo diet is much more likely to meet all of her nutritional needs without the requirement for supplementation.
Are there any modifications that should be made for pregnant women?
Possibly. It all depends on how you were eating pre-pregnancy.
Protein. Depending on how much protein you normally consume, you may need to reduce your protein intake. Many Paleo adherents, especially those following a demanding athletic training regimen, consume between 1 to 1.5 grams of protein per pound of bodyweight. Professor Loren Cordain, one of the foremost experts on the Paleo diet, explains, “Because of metabolic changes that occur in the liver during pregnancy, women cannot tolerate as high protein levels as they normally could. This issue has been documented in both the anthropological and clinical literature. Hence fattier meats, higher fat vegetable foods and more carbs are required.”
I actually found that I instinctively reduced my high protein intake as I couldn't tolerate the taste of meats or even the smell of meats cooking in my house. I simply was not as hungry for large servings of meat as I had previously been. Pre-pregnancy, meats were my staple and maybe this is where in found it difficult to consume good calories in lieu of protein. I just ate more carbs which left me feeling less than satisfied, cause as we know eating a diet high in carbs creates a need for more carbs. A vicious cycle develops. Not good.
Carbohydrate. My research has suggested that a pregnant woman should increase her carbohydrate consumption to 150 grams per day on average. This is more than double my pre pregnancy carb intake. Research also shows that the average woman consumes close to 300 grams of carbs daily so they should, in essence be reducing their carb intake during pregnancy. Go figure :)
So, ideally try to steer clear of starchy carbohydrates and instead consume more vegetables and a little more fruit although fruits too high in sugar will cause blood sugar fluctuations which are less than ideal. I personally have developed a taste for oranges, where as previously I ate an orange very rarely. I tried to limit my consumption to 1 a day and that worked ok for me. Also loving cherries right now which are a better option so opted for these. Yum!
Calcium. The Paleo diet has received some criticism for its lack of calcium-containing dairy products, but because of the absence of gut-irritating grains, and the increased levels of dietary magnesium (from fish, vegetables and nuts), calcium absorption is greatly improved; thus, intake requirements are reduced. During pregnancy, however, a woman’s calcium requirements are considerably higher, and as such, it might be prudent to add a calcium supplement and/or a small amount of organic, grass-fed dairy in order to meet these increased needs.
I personally have never gone totally dairy free. I consume small amounts of dairy including Cleo's milk (raw milk), kefir (a probiotic yoghurt), cream, and if I do have cheese I try to ensure its at least organic. By consuming yoghurts I hope to avoid one of pregnancies most common ailments of yeast infections.
Timing. Many followers of the Paleo diet eat only two large meals per day, as the higher levels of dietary protein and fat lead to increased satiety, while the low glycemic load of vegetable and fruit-based carbohydrates mediates the hormonal fluctuations that cause hunger. I've never been able to do this and have always preferred 5 small meals evenly spaced throughout the day. Conventional pregnancy nutrition recommendations suggest that women should eat immediately upon waking, then every two to three hours thereafter, in order to prevent nausea/crankiness/fatigue/etc. and in order to ensure a steady supply of nutrients to the placenta.
One thing I have read though is that within normal parameters (i.e. not being in a famine situation), there is no correlation whatsoever between frequency of meals and the amount of nutrients being supplied to the growing fetus. The human body is amazingly well-adapted to prioritize the baby’s needs, so as long as you are eating when you’re hungry, and eating nutritionally-dense Paleo foods, it is perfectly safe to go without food for as many hours as it takes before you become hungry again. So really do what works best for you.
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