First WOD from home
10 minute easy exercise bike ride to warm up.
Buy In – 1 x pushup (toes) followed by 1 x mountain climber (each leg).
2 x pushup (toes) followed by 2 x mountain climber (each leg).
Continue pattern until 10 pushups are reached.
10 mins 16 secs (Suck at toe pushups)
WOD – 50 x kettlebell swings (8kg), 50 squats.
40 x kettlebell swings (8kg), 40 squats.
30 x kettlebell swings (8kg), 30 squats.
20 x kettlebell swings (8kg), 20 squats.
10 x kettlebell swings (8kg), 10 squats.
26 mins 41 secs (needed to stop and stretch out back hard core.)
Cash Out – 20 x deadlift (27kg)
15 deadlift (37kg)
10 x deadlift (42kg)
5 x deadlift (44.5kg)
11 mins 57 seconds (No deadlifts for a month 😦 )
Bath and stretch.
Quick update
Just a quick one to say my diet is going fairly well… I’m feeling great from all the fresh food but a little light headed from the massive change. Hopefully this will change soon or I might have to start adding in more carbs before I exercise..
In my PT session this arvo we did more work on the Snatch and Front Squat. I’m now up to a 35kg (77 pound) Snatch with improved form, and a 57.5kg (127 pound) front Squat. I was a bit disapointed I didn’t get the 60kg but ah well. Next time gadget, next time.
Current 1 rep max:
100kg deadlift / 50kg Benchpress / 50kg Thruster / 50kg Pushpress / 45kg Overhead Squat / 57.5kg Front squat / 40kg Clean / 35kg Snatch
Never Ever Ever Give Up
I am out of that hell hole called work.
The feeling of all that stress being lifted off my shoulders is an amazing thing.
I feel like a new person. An unemployed new person, but a new positive person all the same.
I chose these goals a while back but up until this point have felt unable to pursue them. Now? I’m hungry to achieve them. 🙂
Weight – First priority is to stop it going upwards, and then to make it go downwards. A figure I have in mind is 80kgs, but as long as I’m fit and strong I don’t really mind.
Body Composition – More important than weight although harder to measure I imagine. I’d like to obviously increase my muscle mass and decrease my bodyfat percentage.
I want to be able to see my muscles!
Diet – I want to remove all fast food / crappy food from my diet.
I want to feel like I am actually providing nutrients for my body rather than eating whatever.
I tend to be a “stress eater”, and will eat crappy food when I’m feeling flat, so I really want to work on getting a more nutritious diet that makes me feel better.
Now on to the more fun stuff!
Fitness – goes without saying.. definetely want to be fitter, build more cardio endurance, and not feel out of breath after a 2 minute sparring round/kata.
Overall strength – I looooooove lifting heavy stuff. 🙂
Would like to improve technique and make everything more solid.
Deadlift – First priority 100kg 🙂 (Done! 7/3/10) Next priority 110kg.
Deadlift/Bench Press/Cleans – 1.5 x BW/1 x BW/0.75 x BW.
Afterall, any workout nicknamed the “3 bars of death” would be awesome to work towards!
Olympic lifts – My squat section is sooooo dodgy!
Back squats – sort out the shoulder issues (flexibility?)
Overhead Squat/front squat – more work, better form, better balance.
Pullups – I want to (eventually) be able to do an unnassisted pullup.
Pushups – 20 on toes
Core strength – want overall improvement. I’d like to be able to do full situps without using my arms for momentum.
Flexibility – Needs improvement, especially with hamstrings and glutes and especially on the right side. Find a stretch that helps with my hip issues. Work on stretching chest.
I have been quite busy amassing a small home gym and currently have:
Mats
Crappy Exercise bike (not spin)
Skipping ropeStep
“Pump” bar
7kg bar
2 x 10kg plates
2 x 5kg plates
2 x 2.5kg plates
Powerbands
4kg Medicine ball
8kg Kettlebell
Currently I’m at my highest weight ever (97.5kg). I finally feel “ready” as if I’m able to reduce my weight and become a fucking strong woman!
Current 1 rep max:
100kg deadlift / 50kg Benchpress / 50kg Thruster / 50kg Pushpress / 45kg Overhead Squat / 40kg Front squat / 40kg Clean / 30kg Snatch
tenacityfortitudestrengthperseverance 