Nachi's Log

Discussion in 'Training Logs' started by Nachi, Apr 23, 2015.

  1. Nachi

    Nachi Valued Member Supporter

    Friday 17.11.

    CrossFit:

    A new instructor today, a nice one, too.

    - Warm-up: 4 mins of: 15 m walking lunges, 10 down-ups, 10 push-ups (a bit tiring warm-ups today)
    - Stretching

    Skill practise: 12 min EMOM, alternating between:
    - hang power clean + power clean + front squat + split jerk
    - 35 double-unders or 70 single-unders

    I took only 25 kg. Which, to be fair, was pretty easy and I should have taken more, but this was like my second time trying split jerks and I wasn't very confident. Once the instructor watched me and I got thumbs up :) The next round he said if I don't have it a bit too easy XD I had to agree, so I ran for more weight and was putting it on during the breaks, only to realise that we just finished the last round XD As for the jump rope, in the first round I did the 70 in one go and had a very good feeling of how well and fast it went. In the later rounds, it got usually twice or three time caught in my shoes, but even then, I finished around half a minute (I was trying to jump really fast and really like a centimeter above ground. Yep, I'm lazy :D). The barbell minutes were finished around in 15 seconds, so I got plenty of rest and didn't work that hard, I have to admit. Looking back I should have taken more, but I though I'd at least have energy for the WOD.

    WOD: 17 min AMPRAP:

    17 KB swings (16 kg)
    11 Target burpees (touch both hands to the horizontal bar)
    17 Back squats (25 kg for women)
    11 Pull-ups (black rubber band for me)
    17 deadlifts (25 kg)
    11 Hand stand push-ups (from a box for me)

    It actually looks slightly worse than it was (though I had the scaled down version of pull-ups and push-ups). Pull-ups, though, were surprisingly easier for me today. Not sure why. Maybe I wasn't tired? Though I was at the end. Maybeeee... the last CrossFit I went to that worked heavily in the shoulders made my muscles really much stringer? :D No idea why, but if only it was the case more often! Burpees are easier for me than they used to be, as well, though, together with pull-ups, I spent the most time with them. Back squats were hard because I needed to cathc my breath after the burpees, but the deadlifts, with only 25 kg were really easy, so I tried to do them really quick. I was actually soon a bit ahead of the rest of my group, which, ehm, made me feel like I can take some short breaks :) Finished with 3 rounds and all swings and burpees, meaning: 3 + 28. Which, when written on the board was actually the second best result overall! :) Though I still had the scaled down version, so I suppose I shouldn't be too happy about it.

    What surprised me a little was the Polar results after the class. It shows one of my hardest training so far. Not that it wasn't hard, at least cardio wise, strenght wise I wasn't really exhausted yet. Still, I burned quite a lot of calories, so I obviously deserve a bit of the cake I baked today :D

    Polar results:
    Time: 1:10
    Average HR: 146
    Max HR: 184
    Training benefit: Tempo & Maximum training
    Kcal: 633 kcal! (I think that is by far my record in kcal/hour) :)
    Fat burn: 26 %
     
    axelb likes this.
  2. Nachi

    Nachi Valued Member Supporter

    Saturday 18.11.17:

    Morning walk: 3,67 km in 50 mins (4,3 km/h), 332 kcal burnt.

    Evening home work-out (done with my boyfriend who is recovering from his injury and couldn't do some exercises like burpees). I therefore took out my 2nd kettlebell - a much cheaper and less comfortable to work with of 10 kg, so to make things fair, we did two rounds, and exchanged the kettlebells for the seocond.

    Warm-up with 1 Sanchin and 3 Shisochin katas.
    Kettlebell work-out, two rounds of (1 round with 16, second with 10 kg):
    60 swings
    30 goblet squats
    10 cleans
    5 jerks
    30 high-pulls


    Bodyweight work-out: 3 rounds of:
    10 push-ups
    10 squats
    10 tricep dips
    10 V-ups
    10 burpees


    I was originally planning 5 rounds or at least do a hollow hold and a plank at the end, but my partner already felt a bit sick - he didn't exercise for a long time and probably even has some cold, so I could only congratulate him he lasted till now :) Still it was a nice work-out. Also I wore my Polar watch, while he had his garmin chest strap and the max HR and average ones we got were pretty similar.

    Cool down with 1 Shisochin

    Polar results:
    Time: 1:00
    Average HR: 129
    Max HR: 162
    Training benefit: Steady State & Basic training
    Kcal: 450 kcal
    Fat burn: 35 %

    My weight for the whole week is around 70,5 kg. Meaning it hasn't changed for some time, now, though I count my calorie intake and exercise and I am trying to keep the 500 kcal deficit. Though it is less some days and more on the others. No changes still, though... I have already lost 4,5 kg (at least) since I started and feel much better and happier about my body, but my original and maybe only the first goal is still 2,5 kg away.
     
    axelb likes this.
  3. Nachi

    Nachi Valued Member Supporter

    Sunday: Bad time management on my part and a laziness to work out after I've returned from a thai massage around 9 PM and ended up, oh, that is so sad! ...with a rest day :(:eek:

    Monday 20.11.
    Luckily nothing is stopping me today from:

    CrossFit:
    - Warm-up: Some runing from place to place to gather some small things to bring back, starting also from various sitting and lying positions, also four rounds of bringing the stuff walking like ducks.
    - Stretching with a stick.
    - There were supposed to be some snatches today so we warmed up and practised for them: First with a stick, then with an empty bar, both 5x high pull, 5x muscle snatch, 5x power snatch, 5x power snatch with a deeper squat, 5x squat snatch; then 3x with something a bit more heavier - us girls were advised 20 kg. I, however, weren't able to finish the last two types of snatches before it was time for the ext exercise.

    - 10 min EMOM: Each minute do 1 squat snatch, try to add weight each round. If you fail, return to the last successful weight and keep it.
    When I heard we were to try to add weight each round, and I didn't expect I could go much heavier with this exercise, I started takign out the small 2,5 kg discs to start with an empty bar. A friend of mine next to me asked what I wasn doing as she was preparing to start with those 20 kg and started to tell me she thinks I can start like that too. I noticed her eyes or not sure why, but I thought to look behind me to the left of my barbell, when I saw the instructor with his arms folded looking down at me with an expression like: "What the heck are you doing?". I didn't need to hear anything and obediently returned the disc back on the barbell XD
    Anyway, 1 snatch per minute wasn't too bad. There was indeed time to add weight and such an exercise was mostly about practising the technique. I prepared the 5 kg, 2,5 kg and 1,5 kg discs to shufle and slowly add them on, which happened at around the sixth minute. It started to be difficult - balance-wise. Since I did the I think 50 kg overhead squat, which was much more, the trouble wasn't getting back up from the squat, but actually getting in the squatting position without losing balance and continue from the squat with the barbell in the horizontal position and not tumbling myself. A friend then lent me her 0,5 kg discs and while I was at it, I went for the max weight in the last round which was 35 kg. And did it :) Slightly better than the previous round I'd say. I wouldn't want to try for more as I was a bit scared about failing :D

    - WOD: 10-min AMPRAP
    - a growing number of reps in each round: 3-6-9-12-15 of:
    Thrusters (25 kg)
    Burpees with lateral jump over barbell
    American KB swings (16 kg)
    Hand-stand push-ups (I did the scaled down version from a box as usual)


    I went at my pace and soon discovered I am a bit ahead of people around me even after the first round. Though doing the box push-ups instead of the proper hand-stand ones is probably much easier. I saw the two people written ont the board they finished at 12 + something, so I thought it would be nice if I could do something similar. Not that I particularly worried about it, but I did manage to finish the 12ish round and did 8 more thrusters (though still took a break in between them, even when the WOD was about to finish - I went a bit easy on myself, still). At least I did the RX weights, if not the hand-stand push-ups. When the instructor explained how to write down the results, I didn't listen too much as it seemed clear to me and wrote down my 12+8. But my friend told me she thought I did more and asked the approaching instructor. And it turned out the first umber wasn't the round finished, but the round started, so my result was actually 15+8 (which looks much prettier :D). And the instructor explained it on his 15+16. If only I knew I was just 8 reps short...! :D Hehe, I should work harder next time! Or/and generally improve my cardio so that I don't need so many breaks to catch my breath.. ... and learn handstand push-ups... and pull-ups... and all those terrible gymnastic things...:confused:

    Polar results:

    Polar results:
    Time: 1:12
    Average HR: 124
    Max HR: 178
    Training benefit: Basic & Steady State training, long
    Kcal: 520 kcal
    Fat burn: 36 %
     
    axelb likes this.
  4. Nachi

    Nachi Valued Member Supporter

    Tuesday 21.11.:

    Karate class (2 hours):


    - Warm-up with techniques and adjusted bunkai in pairs, 5 rounds.
    - Stretching
    - Most of the class was about practising kicks - hiza, mae, mawashi, kansetsu, mae tobi geri, combination of hiza + mae + mawashi + ushiro, then the same combination with all those kicks aimed at the head. This was unusually difficult (physically) training for this sensei of ours. We did a few rounds of those, wiht kiai, fast and so on. Also practising mawashi and kansetsu and a combination with kansetsu geri in pairs. Good. I like practising kicks, I felt like I didn't properly for some time and could definitely improve many things. So I was happy about such a class. Sensei obviously wanted to practise with pads, but the pads were gone, probably haven't returned from the last seminar, yet...
    - Last 20 minutes were spent doing ground "sparring" lets say - start from a sit or lying down with a goal to get partner on their back. With short time limit towards the end. And 5 exercises for the winners, 10 for losers or those ending in a tie. I won first two rounds with a woman who is heavier than me, but was careless. Basically wanted to push me down with her weight, but I was quicker, escaped and then I had an easier job taking her down :) Second partner was a girl of similar age, probably heavier and I knew this would be a tougher fight. Both rounds ended with a tie, though the second would have likely been my loss in I didn't fall on someone else next to me :D
    - Last, in the end, 4 rounds I was paired with a teenage boy, who is, however, huge, like 30 kg heavier than me, at least. All rounds ended with a tie, except for one win of mine. He grabbed me, but didn't realise that his strategy of taking me on my back involves him rolling over his :D And of course, I helped him a little before he changed his mind. One round he was tired, so he didn't get up from his belly, but I was unable to turn him. And he tried waiting for an opportunity, when I pull him to use my center of gravity against me, but I escaped, luckily. I generally tried grabbing him by him neck of nech and shoulder. Once, I got him down in quite a good grip, I think, and I thought I won, but he probably didn't touch both shoulderblades down at the same time. It must have been a close call at least :) After we finished he had a bloody forehead... I couldn't have done it with my nails cut short, though, so, maybe it was his nails?


    In the dress room we talked about the approaching grading. I can't decide what to do. My partner, whom I've done all the grading with, is injured and won't go obviously. Sensei originally planned to let us, but I am not sure if he'd want me to go alone and I think it a bit unfair or not nice toward my partner. Next grading is in six months, which is on a seminar and would be a bit difficult. Now I am in a good shape and would like to try, but don't know what to do. I asked today's sensei what she thinks about me and grading, as her opinion is usually more strict, I think. I she said it's up to me, but I should pass if I decide to go. Another friend would also appreciate if I went, but still. Aaaah, what to do, what to do? :( I would feel bad for going alone, though I'd really like to go. And there's no telling if there won't be any injury or anything holding me back for the next grading. Then I'd have to wait for a year, probably :(

    But the better stuff is that sensei and another girl commented on how I've lost weight, that it really shows ^^ Hehe, that's great! Although I've only lost 4,5 kg. But still it is almost 10 cm at the waist, so it probably is visible :)
     
  5. Mitch

    Mitch Lord Mitch of MAP Admin

    You are a machine, Nachi :)
     
  6. Nachi

    Nachi Valued Member Supporter

    Thank you Mitch for the compliment (I hope :D). I would say that about several people, not myself, though. I don't think I am training hard enough to be called that :)
     
  7. Nachi

    Nachi Valued Member Supporter

    Wednesday 22.11.

    Karate at uni (1,5 hours):

    - Junbi Undo
    - Tsuki practise - one on count, two on one count, three on one count, four, five.
    - Kihon ido - tsuki with a step forward, then going backward. - Jodan, chudon, then gedan, then all three
    - Age uke practise
    - Footwork - sliding sideways
    - Chaining together a combination of adjusted age uke blocking a hook, then jodan tsuki (first bunkai of Gekisai Dai Ichi), then adding harai uke as a groin attack and finally putting one knee down from shiko dachi and a take down.
    - There was an odd number of students, so I partnered up as well and practised too.
    - In between throughout the class sensei had us do push-ups: 20, then probably three times 15 and final 30. He said he wanted to sweat today, so that was probably a part of his plan :) It wasn't that difficult class in the end, but I should work on my push-ups, still :)

    And a short visit to the university's sauna afte a while ^^
     
    axelb likes this.
  8. Nachi

    Nachi Valued Member Supporter

    Thursday 23.11.17:

    Children karate (1 hour):
    I prepared a warm-up we haven't done in a while, but my co-teaching friend took the iniciative to do something she came up with. It was a good idea, too and I am happy I can use my idea next time :D
    The boy who was supposed to lead today's Junbi Undo didn't arrive. And he almost always does. I hope he's fine. Anyway, Junbi undo went to someone else. There were two onder guys there today as well. One men from the faculty, who said he can't get rid of the "Bring Sally Up, Bring Sally Down" melody since last Thursday and sort of asked me yesterday if we'll do it since he's coming to the children class, too. Why not. We played it right afte rhte Junbi Undo (doing shiko dachi to the rhytm) and like in some kind of a dream, the kids kept their mouths shut throughout most of it! Amazing! I'll have to figure out what the speciic trigger is :D But I have to say they were fairly nice today's whole class. And they all also lasted the whole song even if I allowed them to give up if they really can't go on, but I thought it is not that difficult that they wouldn't be able to do it.
    After we split the kids on beginner and yellow plus orange belt group. I took the more advanced one and did bunkai with them. First solo, becasue in pairs they tend to be distracted and not care much about each technique. Unfortunately we didn't have much time, so when I quickly paired them up then, we only got to the middle. Next time...

    Karate adults (2 hours):
    I finished with the kids a bit later then I should and a guest - a brown belt from another dojo arrived today. And he came to me and said sensei just called him he's late. So we should start without him. And this guest would press me to start, since I even finished late and wouldn't eve let me use the washroom or get a snack... :mad:
    - I did the etiquette, let them play the game of tag for a minute that I dissappeared. 10 push-ups. Game of tag, giving tag with a foot (kick), 10 burpees, tag is given with butt (strike), 50 squats.
    - I thought I can lead the Junbi Undo, too, why not, but my co-teacher from he kid's class and a partner in crime advised that it would be interesting to let the guest take over for Junbi Undo. Which was a great idea! :D He is actually a grade below me now, but does karate for like three years longer and has a really nice way to do Junbi Undo. And he even didn't complain, so that was nice :D
    - Sensei arrived in the mean time and joined us then. He had us do some kihon techniques and push-ups (knucle ones). They were too hard for me and no one was able to keep pace with sensei, even remotely... He said he has some push-up period and let us push-up a lot throughout the class, usually 15 at a time, twice only 10 - in cases where they followed right after the 15...
    - Then we ractised San Dan Gi Ichi and Ni. And sensei always stopped to explain something when we stood in shiko dachi. Or someone even asked him... One of the two guys who went to the kids class as well started moaning :D Sensei basically told him to man up, but he didn't know about our nice song. The other guy inconpiciously stretched his legs a little, I tried my best to keep low, but didn't always manage. I then even got complaints from the guest that he can feel his thighs fromt he 50 squats. I think my teaching is becoming increasingly popular XD ... but this was all sensei's fault...
    - Kicking San Dan Gi - Mae geri + chudan mawashi geri and jodan mawashi geri (who can). And, not many people can and sensei evne said this was a little bit for me :D but I think he enjoys kicking people to the head (or at least in the direction) just as much as I do, if not more.
    - We changed partners, including sensei for each round. We always did 3 reps of San Dan Gi sensei showed. For each one he used a bunkai from one kata - from Gekisai Dai Ni all the way to Suparimpei. Which was very interesting :)
    - Belly work-out

    - After the class the guest brown belt asked me if I could go through Seyunchin bunkai (for his next grading) with him. Since sensei seemed in a rush to leave and he wanted to make sure the way they do the bunkai is the same as ours. We spent around 20 more minutes with that. There is one throwing one that took me time to learn. We don't always go all the way, but I said he could, no problem. It turned out there was one of the differences and he wanted to take me down by swiftly turning my body, pulling backwards. Which wasn't what I expected, so I instinctively went against him and only felt pain in my lower back I tend to have trouble with. Nothing serious, but I didn't really want to be thrown again :D ..and showed him our way with sweeping leg. We discused pros and cons. I thougth our way gives you more control and I wasn't sure if I'd be able to throw someone heavier by his method. Sensei changed and was about to leave, so I asked him, and wondered if the other way would work on him. The brown belt tried, took sensei down indeed, but lost his own balance at the same time, nearly falling over sensei. Nice to see the differences of executions of the same bunkai :) I was actually happy to go through all the bunkai, too.


    Hm, and I think I decided. To my Polar watch, I am going to buy the chest strap, too, so I can use it during karate classes. Since there seem to be some sales now and... I am going to have a birthday soon, so why not get myself something nice? :D
     
  9. Nachi

    Nachi Valued Member Supporter

    Friday 24.11.17:

    CrossFit (1 hour):

    - Warm-up: 5 minutes of: 15 m duck walk, 2 burpees, 5 sit-ups (shortish break). Almost finished six rounds
    - Stretching and frog "jumps". Well, almost. Arms didn't jump, but held steady on the ground and legs jumped as slowly as possible. Then the same but sideways on both sides.
    - Skill/strenght exercise: Back squat. Warm-up by adding weight in sets of 5 (for me it was with 15, then 35, and 45 kg). We were to load approximately 60% of our max weight and do 5x5 back squats. After each set we were to do 10 vertical jumps - as high as we could (which isn't much in my case) and rest for two miutes or so. First set was ok, from the second it started to be a bit difficult. But I realised there's no pressure for time, so after each squat I stood up prepared, berathed in a couple of times maybe and then it went better. I forgot to mention the final weight, for the 5x5, I loaded 60 kg.
    - Do 30 pull-ups for time. Not much to say about this, just: :D
    I took the rubber band as usual, but with that band it is even harder to do the kipping in which I don't have much practise anyway, so I struggled and kind of thought I'd be pardoned after a while if I really can't, but I really wasn't :D But the instructor counted even two pull-ups I wouldn't personally count, as I only got halfway through, but it was also probably a proof I really can't so he was kind and counted them. I finished then at 2:40. I saw there were two kinds of people. Those who finished under a minute - those who can do the (kipping) pull-ups easily and the strugglers, like myself, who, like myself, finished at around 2:50...

    - WOD: 15 min AMRAP:
    - 8 power cleans (60 kg for men, 40 kg for women, though after a while if thinking I thought it would probably be too much and took only 35 kg. Instructor said that if I am not confident I can do them with good form to take less, so I did)
    - 16 wallballs (14 lbs = 6 kg)
    - 2 laps of wallball carry (run/walk)

    First round of cleans was more of less ok. Starting with the second, I slowly found the strateg to again do one at a time. I tried to just push-it and did 3 in a row, but that only resulted in a longer break to catch my breath after that, so I realised a steady, though a slow pace of 1 rep at a time would be better. The weight was enough for me to just throw the barbell, but I m not used to that and had sort of a mental block, so I always put it down myself. Which drained me of strenght faster, of course, but not significantly, I hope. As for the wallballs, I just confirmed I hate those XD. I took two breaks in between, except for the last two rounds when I only did one. Then as for the two laps, I've never done that before. But I thought it is that we should run and later perhaps, when we can't, we'll just walk. But mostly everyone was ahead of me ans everyone was walking. I thought it would be weird if I started running, so I walked one lap, but slowly ran the last one when some people finished and there was more space anyway. In next rounds I only ran about half a lap and tried to use the walking time to calm my breath, which didn't work too well, anyway. When the end was nigh, instructor tried to persuade us to go, go, go! :D But you know, if I don't feel like it, I just won't :D A was doing the cleans again, one at a time, catching breath. Then wall-balls were nasty, still had to take a break and I thought that would be it. But when I finished, I saw I had 20 s left, so I took the ball and ran as I haven't ran before. No one was running now, so there was space and I ran as close to a sprint as I could when tired and with a medicine ball on one shoulder. And I just finished at least one lap. Got praised by the instructor for that. Actually, I'd rather run 3 or 4 laps than do the wall-balls... I finished one lap short of completing the 5th round. So my result was 4+25. Most people did over 5 (and it was a group of men and me), but I wasn't the last one, which surprised me. I thought everyone is like 2 rounds ahead of me. It wasn't a work-out that would come very easy to me.

    Polar results:
    Time: 1:08
    Average HR: 137
    Max HR: 169
    Training benefit: Steady State & Basic training, long
    Kcal: 573 kcal
    Fat burn: 31 %
     
    axelb likes this.
  10. Nachi

    Nachi Valued Member Supporter

    Saturday 25.11.17:

    This week, since I think I have gotten used to the crossfit regime somewhat and at least don't get sore and overly tired, I was entertaining the thought of going to one of the Saturday morning classes. And on Thursday, a friend of mine, from the dojo, who did the On Ramp course in summer asked if I want to go on Saturday that she'd like to start the classes, too. So that was it :)

    CrossFit (1 hour):


    - Warm-up: no time cap, but 3 rounds of:
    - 10 strict pull-ups (with a black band for me. It is getting a liiittle bi easier, I think, but maybe it was because we did it right at the beginning and I wasn't tired, yet)
    - 10 down ups
    - 15 m walking lunges
    - 30x jump rope

    The Saturday classes are all about working with a partner. So starting with the skill/strenght part, we paired up. Me with my friend from the dojo. She kept saying that she'd need to be 20 years younger and 20 kg lighter to make a good partner, but I assured her we're doing it for ourselves, so let's do what we can. I think she's cool she came just like that, knowing it is going to be a partner WOD and it's going to be tough.

    - First was the skill/strenght part. We had 20 minutes to find our 1 rep max for clean and jerk. Our max weights would then add up. My partner needed to practise a bit first and added the weights not too fast, so I took a barbell of my own, although we were to get one for pair, unless the pair is mexed. But the instructor didn't say anything. I was able to go up to 50 kg. I lost balance in the jerk a little bit. The instructor just watched and said I had it too light, I should add more. I am not sure what exactly she saw, but I wasn't able to lift anything heavier. There was a lack of the small weights, so I took 5 kg more and it didn't work. And by putting it down, I hurt my wrist a bit. And then had maybe partly even a mental block, but mostly didn't have any more strenght to get my arms under the bar in the clean, so something approximating a high pull was all I could do with 51 kg or more. Still, to be honest, I was quite dissapointed with myself, I hoped I could lift more. But I couldn't get high enough speed pulling the barbell up. Maybe the key lies in the technique. I think my technique could improve quite a bit for cleans...
    My partner in the end anaged 29 or so, which is pretty good, I'd say! But she had used some improvised wooden weights, too, and they didn't count as we learnt later, so only 27 kg were counted for her. With a 77 kg together, we were the only pair who didn't go over 100, but who cares! :D We'll do better next time. Maybe :)

    - Partner WOD: 15 min AMRAP:
    - 20 synchro burpees (meaning we have to go down and jump at the same time with the partner)
    - 20 synchro kettlebell swings (same principle, I took the 16 kg RX, my friend 8 kg, so it was a bit harder to synchro it as I had to try to slow the kettlebell down at times, but that wasn't anything terrible)
    - 20 wall-balls in pairs (meaning one person throws on the target, partner catches in, throws on the target etc. So each of us only does 10. I was a bit mean and took the 6 kg medicine ball for us :D)
    - 20 thrusters (together, so maybe 10 per person. I took the RX again - 25 kg. We should have shared one barbell, but again coach said nothing, as my friend chose, obviously, the empty bar - 15 kg)
    - 4 laps buddy carry (doesn't matter if one person carries the other for 4 rounds or we split it, it's up to us).


    - So the first burpees were quite nice. My partner sabotaged the jump at the end, but she didn't really pause or anything, just took a bit longer to get up. Hats down to her, I had trouble with that at the beginning, too. And 20 burpees in a row are 20 burpees with a row. Obviously, everyone got far ahead of us now, but that was to be expected, there seemed to be no new comers. My partner seemed to not enjoy the idea to do wings right after, but she did them all at once, too! And when it came to wallballs, her mood improved as she said that looks quite easy - we can relax a bit. I told her "Are you sure? That's probably the worst thing here." :D Which she realised after the first ball that she couldn't throw high enough to the center of the target. Alright, my fault, there is also a 4 kg medicine ball... I thik she had just about enough, while fr me this was a rather relaxing pace. I told her to rest and look how the thrusters are done. I thought I'd do the bigger part of the 20, but stopped at 10, since I was slowing down and told my partenr she can stop when she's tired and I'll do the rest. But she wouldn't and did her 10 without a break, too :) And the time came for the buddy carry. At the beginning she said I can do one lap, I can do it, right, she'd do 3. I didn't particularly like the idea of letting her do most of the work and just lat myself relax. We'll see how it goes, since... there was (I am not sure how big), but definitely some weight difference between us. She just pushed through the thrusters so I told her to hop on :) And yeah, it's going to be fine. I wasn't exactly able to run, but as for walking the lap, I can do it. It was a bit difficult at the end as she was slipping backward, so I had to lean forward, but we changed after each lap and did 2 and 2.
    And next round! :) The burpees had gotten slower, so I was trying to positively motivate my partner, counting down the reps at times etc., though I was able to relax quite a bit (and I never thought I'd say that I was able to relax doing burpees!). My partner started cursing :D :D :D And normally she never does, so I had to laugh :D Still, we took longer, but no breaks! And had like 2 minutes left, so I tried to go: "come, come, we can do the swings, those are fast!" And we did :) And had 40 s left. And, somehow, did 19 wallballs, even :) I think... I lost my count at one or two points, but think it was 19.
    We therefore finished at 1 round + 59 reps. Which was, by far, the worst result. Everyone did more than two rounds, like one round more than us. So, I had energy left and didn't have to collapsa to the floor or even sit down, which was nice. Still, I think alone, my partner wouldn't have tried so hard, but still, she has my admiration for trying everything generally and pushing her limits.

    Still, according to Polar, although I wasn't close to getting a heart attack, I still got a nice work-out! :)
    Time: 1:10
    Average HR: 131
    Max HR: 168
    Training benefit: Basic & Steady State training, long
    Kcal: 533 kcal
    Fat burn: 36 %
     
    axelb likes this.
  11. Nachi

    Nachi Valued Member Supporter

    Sunday: Ok, again, it is very shameful, as I didn't really plan it, but Sunday was a rest day. I didn't even go for a walk :( Before I knew it it was evening and I was suddenly lazy to do anything. Originally I hoped to take my kettlebell for some exercising at least, but two days of crossfit in a row made me a bit sore around shoulderblades and my thighs and the wrist still hurt a bit. A dull pain when flexing it. Or when carrying something in that one hand. So I tended to put it in the other hand, where, however, I have actually very much the same pain in my thumb for nearly two weeks now. It started hurting after the karate class I led, where I'd swear I did absolutely nothing to my thumb. I don't even know when I'd have the opportunity. But it still keeps hurting. Luckily only slightly and in not in crossfit, nor karate classes. Anyway, I had quite some trouble moving things that I needed today :D

    Monday: 27.11.17:

    CrossFit (1 hour):

    - Only three people today, me, another girl and one guy.
    - Warm-up: 2 rounds of: 90 s of cardio (instructor said he'd like us to do rowing, but there is actually a couple of bikes that I've never tried, yet, so I got a permission to do that :) + 30 mountain climbers + 5 (in the second round only 3) headstands... basically put a head on a pillow next to a wall, support yourself with hands and slowly get your butt up against the wall and the legs up and slowly the legs down. This wasn't as hard as heandstands, but I still don't enjoy exercises when upside down in particular. Yep, poledance or anything like that wouldn't be for me :D

    - Stretching and practise for snatches with a stick

    - We were told to try to practise snatch and then squat snatch with the plastic stick, then empty bar step by step, without the strange movement that especially girls, as we were told, tend to start with. Instead learn to start from thr trapezii muscles and getting up on toes. It would be harder with anything heavier, but then we were allowed to get the bar a bit lower, just under our grouin as the starting position. With a 25 kg, It hink it would be impossible for me otherwise. The practise was good, I think it was what I needed considering snatches and squat snatches.

    - 10 min EMOM - snatch complex. In each mnute do: hang squat snatch (from just below the groin), overhead squat, hang power squat snatch? or whatever - starting position just below the knees (not from the ground) and again into a squat. We were also told to always stop in the swuatting position for two seconds, not rush up immediately. Just like the instructor that moved away from Prague, this one reminded me to get my feet a bit apart for the squat. Which I don't find any easier now than I did before :D We were told to start with an empty bar, that's fine. After first round I added weights up to 20 kg, in the middle I took 25 kg and just for the last round thought I can try 30 kg. Which was quite ok, but I, ehm, had to do a slight step forward in the last squat snatch - when squatted down. Again the balance thing....

    WOD:
    First do 100 American kettlebell swings on time (16 kg for women). Right after finish, continue with a 10 min AMRAP (so you go for the lowest time with the swings, without a break before the AMRAP and try to do the most reps of):
    - 30 double-unders (or 60 single-unders)
    - 10 goblet squats (16 kg for women)
    - 10 shoulder to overheads - jerks (16 kg RX for women)
    - 10 burpees

    So, I have to say, except the fact that I haven't learnt double unders well enough to use them in a WOD, so I chose single unders, this WOD fit me very nicely! No pull-ups, no wall-balls, thrusters, snatches and so on, only burpees that I don't mind nearly as much as I used to. And 10 of them... that can be done. Except for the double-unders, I did the Rx, which means working with a 16 kg kettlebell.
    As for the 100 sqings, I thought that if I push myself, maybe I can do them in one go. That was until instructor said he wanted us to do the American ones. I wanted to take only necessary breaks - and stopped after 40, 65 and 80. Then I pushed to the end, but I could feel the last few ones had me use whatever muscles I could and it wasn't what I should be doing. Also, after the first two breaks (I was more careful after the last), I threw the kettlebell up with force. A bit too much of it. Normally I try to get the kettlebell over my head, bottom up, but... it went a bit further now I was able to reverse it the first time, but as for the second, I threw it over my head... I didn't let go of it, though, but I ended witt the kettlebell held at my back. I am a bit ashamed :oops: Anyway, I finished with a good time, I'd say! 4:34. The white board showed results of only like 4 people from the morning, who all had from over 6 mins to close to 8 :) The guy from our group finished like a couple of seconds after me. I think he may have taken one more break, but as a man, he had the 24 kettlebell and I bet it swings faster. The AMRAP started right away. I didn't pause and went for the skipping rope, skipping a little slower than usual to relax. But not too slow that it would force me to jump up more than a few cm...
    Before the goblet squats I usually had to take a few seconds break, but then did them in one go. I was afraid this may be the most difficult part. And jerks right after that. Last time, I was told to get the lighter kettlebell, but I practised a couple of times or so at home and I knew how to do it. And it went alright. I wa just, as usual, reminded to use more body and less arms. And burpees went... quite ok, too, actually. Didn't feel to lie down and not get up... too much :D And after those, I forced myself to grab the rope again, no breaks! The skipping was actually what I took for a break today :D But I upped the pace starting with the second rounds, so I think it was comparable to those who did double-unders. I am slowly figuring out the technique how to make the rope blur, jump as low as possible and not get the rope caught. But still need more practise. I was ahead of the others and getting a bit more ahead over time. A few minutes before I was supposed to finish, I thought this exercises fit me nicely, so I should push myself and do 3 rounds. I did. And the 60 single-unders and even the 10 goblet squats. I had like 5 seconds left, so I gave up on the jerks altogether. I then had to lie down and took a while to catch my breath. The guy from the group was right behind me from the start, but in the end I finished with nearly a round more. Actually I got fairly nice results today! On the white board, from the only like 7 people, there were only two of us who finished 3 rounds :) And I had the fastest time whatsoever so fast, because I finishd the swings quickly. So I have a really good feeling about today's WOD :) The double-unders that I can't do being the only thing I regret...
    My finish time: 14:34, 3 rounds, 70 reps.

    Polar results:
    Time: 1:07 (practically 1 hour, the last 7 minutes was me calming down and tidying my place)
    Average HR: 134
    Max HR: 182
    Training benefit: Tempo training
    Kcal: 540 kcal
    Fat burn: 32 %
     
  12. Nachi

    Nachi Valued Member Supporter

    28.11.17:

    Finally, my polar chest strap arrived today just before training! (After I've urged the delivery man who was late and I needed to leave soon O:) )
    I tried it on briefly right away, and the HR it showed differed form the watch by 1-8 bpm. I will try to compare them at crossfit. Anyway, I tried the cheststrap on in today's karate :)

    Karate (2 hours):
    - Footwork and then with some techniques added and in pairs. A bit difficult for coordination at times.
    - Stretching
    - Age uke + tsuki or yoko uke from inside or outside as a defence against tsuki + add three (to five) more techniques, if you can finish with a lock or a takedown. I tried several combinations for all of them, some nice, some less, but had to think more than I'd like especially when I an out of ideas but still wanted to try something new. As a result, it definitely wasn't going with a full effort.
    - Solo bunkai practise - Gekisai Dai Ichi, Ni, Saifa, Seiyunchin. Then in pairs or our group of three go through all the Seiyunchin bunkai
    - and lastly Seiyunchin kata 3x
    - belly work-out

    After the final etiquette, sensei paused for a moment before ending the training and glanced at another guy, which made it obvious to me that they wanted to catch me and give me a "hobla", because I had birthday today (I am getting old! :eek:)... So, I tried to run away, but was caught just before the door anyway. After they were finished with me, we consecutively grabbed the other two guys who had their birthday within the last couple of weeks. It is quite tiring, but when most people left, the only present teenager said he actually had his birthday on the first of November. Everyone was gone, though, and he is quite big, so I don't think we woul like to continue with him. Maybe next time :)


    Today's training was atually fairly easy. Not fast paced or hard on fitness or anything like that. And my chest strap showed that. Actually my boyfriend is starting to join the trainings after his injury and he had his chest strap today, too. Apparently his heart rate both average and max was much higher and... oh how jealous I am... burned close to 900 kcal! And me? Some measly 360 :mad: That's not fair. And it is strange as the way it is counted, it looks like girls should generally burn more? Not fair :mad: But the graph I got from the chest strap is actually much more detailed, it looks like it shows all the nuances and is definitely more accurate than the wrist one.

    Polar (chest strap) results:
    Time: 1:52
    Average HR: 94
    Max HR: 143
    Training benefit: Basic training
    Kcal: 364 kcal
    Fat burn: 56 %
     
  13. Nachi

    Nachi Valued Member Supporter

    Oh, dang, can't edit, but I forgot to mention that after the weekend and yesterday both my wrist, but especially thumb got worse. Thumb is starting to actually give me trouble, as it hurts in more positions, hurts more and even while jumping when I shake the hands off the tension. Wrist only hurst when pressed into the flexed position, but I had to ask sensie to show the wirst lock on my other hand, and I tried to get the thumb out of the way. I may want to find a way to fix it with some tape for tommorrow. Actually the place it hurts at (most) is the joint leading to the thumb right above the wrist, so technically not the thumb instead. Still I am puzzled by what caused it. I don't remember hurting it in any way...
     
  14. Travess

    Travess The Welsh MAPper Supporter

    Happy Birthday Martina ;)

    Oh behave Child! :mad:

    Travess
     
  15. Nachi

    Nachi Valued Member Supporter

    Thank you, Travess. :)

    But.... I am :D That can't be denied! :D
     
  16. Latikos

    Latikos Valued Member

    Happy Birthday!
    Well - belated.

    And don't argue with older people about getting old :p
    That will never work, even if they're only a month or so older :D
     
    Travess likes this.
  17. axelb

    axelb Master of Office Chair Fu

    belated happy birthday
     
  18. Nachi

    Nachi Valued Member Supporter

    Thank you, Latikos! :)

    Yeah, I hink you are right :D

    Thank you, Axelb :)
     
  19. Nachi

    Nachi Valued Member Supporter

    Wednesday 29.11.

    Karate at uni (1:30, or rather, 1:15, because I was late, but not too late compared to sensei, I think :D):

    - I arrived just for 10 push-ups that were part of the Junbi Undo, It seemed.
    - Did some kakie and hiza geri exercises in pairs and stretching.
    - Sensei then had us make groups of four. Both me and him participating. There were two groups of four girls and two groups of three guys, in which we joined. One person of each group took the body padding and we practised some tsuki, mae and mawashi geri. Sensei told my group to not hit high, but hit strong, but... they were still very kind to me ^^ Or they didn't particularly enjoy the contact and as I was the last of the group to takethe padding, they probably took it easy on a girl.
    - Everyone sat down in a circle, locked elbows and sensei started pulling people out. Who was pulled, joined the pulling. Sensei wanted to start with me, but it is not easy to pull someone out by yourself and so he gave up and started with a girl from another corner. After a while, I got pulled out wiht a couple of other people, but we were still locked together, so we wouldn't lose until they separate us. It was fine, I was able to resist the one girl that worked on me, but when sensei saw me on the other side of the three person group, he came and I knew that was the end for me :D He took me by the waist and basically thrown himself back, together with me. A couple of guys won as they held the longest.

    I wore my new chest strap today. Before going to class, I tried to compare the measurements with the watch when relaxed and sitting down. There was usually around 8-20 bpm difference :( Which is quite a lot, considered I wasn't even moving. I'll try it for crossfit of Friday, but I am starting to think the watch may actually be very innacurate :( Also for today's training, the chest strap showed my max HR 175 bpm. But I didn't do heavy enough work as I usually do when my watch shows 175. I'll see about their accuracy, yet.

    Polar results:
    Time: 1:16
    Average HR: 122
    Max HR: 175
    Training benefit: Basic training
    Kcal: 499 kcal
    Fat burn: 39 %
     
  20. Nachi

    Nachi Valued Member Supporter

    Thursday 30.11.:

    Kids class (1 hour):

    Not much to say about today's class actually. Started with a warm-up I prepared for last week and we haven't done in a while, done with belts and tsuki and mae geri to them. Junbi Undo by the student who should have done it last week, but was absent. Then I quickly went with everyone through the basic footwork. One part was diffcult for the beginners, so I asked my friend to try to teach them when we split the class in half. That was after we did the basic block with sliding, and hte basis for ippon kumite - slide, block, punch. I took the more advanced ones and wanted to start where we left off last week. Two of them were horrible, however, behaving badly the whole class, so I sent them out of the dojo to do burpees. After the rest, the four boys started making fun of the technique and instead of kime I tried to explain and had them focus on it in morote hiki uke, they ended up clapping hands together with their neighbor instead, I lost my patience and told them to do 30 burpees. With lying down instead of a proper push-up as we do in crossfit. When I tell them to do an exercise like that, I usually join them. But then they would automatically cheat, so I stood over them checking if they didn't finish after 10 and actually did the burpees. And some belly exercises. If they don't want to prepare for the grading, fine with me, we can work-out. To not be a complete jerk, I had them play a game at the end. But then they got a talking to. The beginners are nice and trying their best, while mostly the advanced students, who don't exactly advance very fast (guess why), are being terrible at times. I really feel sorry the beginners have to listen to all of that. I am glad we are two sempais there to teach them, at least.

    Adult karate class (2 hours):

    We finished a bit late with the kids, but sensei arrived late, too, so we started late, but finished later as well. Wow, what a sentence! :D
    Sensei told me yesterday we would do a similar training today - with the body padding. So since I knew in advance, I put on my not-too-frequently-used chest protector. And I didn't regret it for even a second :D
    - Junbi Undo
    - After like 25 push-ups on count, while holding down for a bit, down in a side split (as far as we could get)
    - we made two groups of three where one person wore the padding. We practised, always for both sides: Kizami + gyaku tsuki; mae geri; mawashi geri; ura-awashi geri. Then the two people in padding stood close by, turned in a way that we could kick mae geri to one and mawashi to the other while turning 90° kicking with the same leg, not putting it down), then mae + yoko geri and mae + ura-mawashi geri. And three rounds (when so that all the person got their turn at wearing the padding. It was fun. At least the kicking part, I enjoyed especially those combinations.

    Under the chest protector especially, my polar chest strap felt safe, so I recorded the whole training - beginning with the kids class. Today it wasn't very hard on cardio or anything, either, but still, the training was quite long.

    Also, today is a day of celebration for me! With my diet and losing some weight, I feel better and better and today I felt great aaaaand, the weighing machine showed that I FINALLY! was able to exceed the 70 kg boundary. Today, yay for me, I got "only" 69,8 kg! :) Hooray! I'd say: Good job, Nachi, good job! Continue onwards!


    Polar results:
    Time: 3:09
    Average HR: 103
    Max HR: 159
    Training benefit: Basic training
    Kcal: 820 kcal
    Fat burn: 49 %

    Also, both the wrist still didn't stop hurting, but they are getting better. Especially the thumb compared to Tuesday.
     
    axelb likes this.

Share This Page