Unfortunately yes, I feel that area is lacking... a lot, in fact. I don't do deadlifts or stuff where that would happen too often, but I loose grip very soon when on the horizontal bar. That is why I am still unable to do toes-to-bars in a normal work-out. I can get there with my core muscles, that is not a problem, however, my grip would loosen after maybe 3 reps at the start, later I would fall or after every single exercise. If I didn't wear gloves, it may be slightly better, but the skin tearing is so annoying that is isn't usually worth it ...so it is not so much about lifting max weight, it is about lifting my weight XD Thank you for the pictures! I get it now. Yep, I usually use the one with the bar at the knuckle level. However, for my slipping grip on the horizontal bar, I think I tried just about everything, but still can't hold on. And I am not so sure that when I slip, it would get any better, because I would slip. It is all just so frustrating! I feel like an idiot always falling down, but my grip strenght doesn't seem to be getting much better... And I even lost a bit of weight, hoping that might help too (but it wasn't the primary reason in case it sounded like that! ), but... the difference, if there is some, is really almost unnoticeable. So these troubles and frstration are mostly what sets me back rather than the occasional torn callus, which doesn't happen too often. I wouldn't want to get big tears like you mention because I can imagine it is pretty nasty
Saturday 21.1.18 Just a walk around: 7,75 km in 1:33, 435 kcal burnt. In the eveing, I invited sensei and his family over as he kept reminding me I never showed him my place, yet. They arrived a bit later than planned and stayed longer, too, which was nice, but resulted in me not getting as much slepp as I'd want and definitely didn't allow me to catch on sleep as I planned Also the Friday CrossFit caused that my hamstrings were indeed slightly sore and the walk helped them to get a bit sorer Sunday 22.1.18: Today, even my forearms got slightly sore, but only a little. Not much activity today, just one walk: 3,53 km in 0:48, 265 kcal burnt. In the afternoon I only got the energy to try a test from Travess' log: 2 mins of push-ups: 43 reps (I started with 13 in a row, but then took frequent breaks, toward the end after each two or even one... :/ ) 2 mins of sit-ups: 90 reps (This was better. I might have been able to squeeze in 2 or 3 more, if I didn't have to adjust the mat I was doing them on that kept travelling with me a bit) 2 mins of lunges: 82 reps (now I had to tell myself not to stop or slow down, this is when my HR peaked) 2 mins of plank - I didn't stop it, although I was tempted to. Very much. Starting after the first minute I'd say To time it precisely, I set the timer for 2 mins work and 30 secs break on my Polar watch and therefore also measured my HR: Polar results: Time: 0:11:59 (It should have been 10 minutes, but I took a while to stop the watch) Average HR: 146 Max HR: 179 Training benefit: Steady state training Kcal: 110 Fat burn: 24 %
Hmm, not sure how to edit still, so I would just like to add a note that I still am bad at push-ups and ended up doing them my way - meaning as deep as I could go, but not touching the chest to the floor properly. I kind of forgot to pay special attention to it and when I remembered I wasn't able to... so... yeah, that's just about it. I need to get better, so this is also a remark to remind me in the future if I ever go back to reading this log.... learn push-ups!
Thanks! But there are things to work on! Rather, thanks for coming up with, or sharing as interesting test that would grab prople's attention I see! It is a really practical way to time something precisely
Monday 22.1.18: CrossFit: - Warm-up (and stretching): 2 rounds of: - kneeling kettlebell (8 kg) presses - 5 for each arm - side plank - touch the butt to the floor and op, rotate inside and back - 5 times/side - with 8 kg kettlebell in each hand, stand on one leg and bend forward until you touch the floor with the kettlebells and the other leg gets outstretched horizontally - 250 m on rowing machine - With an empty bar practise: 5 high pulls, 5 muscle cleans, 5 power cleans - all starting with the bar at hip height, then the same from thigh height and then from below knees, which we didn't have time to as there were nt enough bars, so we shared one in pairs. - Skill: Power clean & Jerk: do sets of two, adding weight, then 5x2 (clean & jerks) - I took 35 kg. It wasn't incredibly lot, many girls had more, but I did a weird movement and I could feel a slight pull in my wrist and above all... there were no more 2,5 kg discs and 45 was too much. At my last rep, the instructor told me we were supposed to do jerks, I was doing push presses. Yep, I tend to do that and forgot it is not actually a jerk... - When we were done, we kept the weight to do 3x5 push presses (yay ) ... yay except that I managed to hit myself pretty hard in the hin when on the way up with the barbell It made a loud sound and a friend asked me if I had teeth, but luckily, it was below the chin in a place where it really didn't hurt, so I could continue normally as if nothing happened - WoD - a sprint with 10 min time cap. Finish as fast as you can: - 100 double unders or 100 single-unders + 50 mountain climbers (a pretty good deal if you ask me, normally it would be 200 or worse, 300 single-unders ) - 50 air squats - 30 kettlebell swings (16 kg for women, 24 kg for men as usual) - 50 air squats - 100 double unders or 100 single-unders + 50 mountain climbers - Someone asked how long it takes so we were told the time cap and it can be around 7 minutes in average, but the fastest person did it in 5:35 or something... I thought it was crazy, but I tried to be as fast as I could and actually finished at 5:20! There was at least one person in our group who finished maybe a few seconds before me and on the board I saw the fastest person had 5:10 thus far. Still, I got pretty close! I am kind of happy about it, becasue I realised how much CrossFit helped with my cardio! I hated and was really bad with anything cardio-realated when I started and now I even happened to be among the fastest people in our group! But I didn't really notice when that change happened. Still it makes me happy. I always thought my cardio needed some (a lot of) work So this is really motivating. And also, I just ordered some clothers and needed to spend a bit more for a free shipping. SO I ordered something I was thinking about for quite a while now. My own crossfit-type of jumping rope I don't have any.. except for literally a piece of rope, but now I am determined (if I find an appropriate place to practis) to learn the double-unders properly. I think I know what my problem is there and I think I can learn it with a bit of practise (unlike pull-ups or handstand push-ups), as it is only a matter of technique. And I can bring it to the gym, as, although the ropes there are quite new, they.. get destroyed bit by bit... Polar results: Time: 1:08 Average HR: 183 Max HR: 129 Training benefit: Basic training Kcal: 500 Fat burn: 33 %
Tuesday 23.1.18: My skipping rope arived today! They're really quick. I tried, but I can't really fin safely with it anywhere in my place I need to find time and place somewhere else. Outside would be the easiest, but I'm afraid it would have to wait till spring... I may be bringing it with me to the gym, though. At first try it seems a bit lighter, although it looks very similar to the ones we have at the gym. I hope it will not be the case... Another thing that made me happy today is that my trapezii are sore! THe reason I am so happy about it is that yesterday we practised cleans quite a bit and we are always told to first pull with the trapezii, but I have a feeling I am not really doing that. I focused on that a bit more yesterday and now they are actually sore! Yay! I ay have been doing them right Karate: - Game of tag for q warm-up with a some odyweight exercises in between rounds (which were to tag with hand, left hand, then hips or butt) - Stretching - A sequence or strikes - adapted Gekisai Dai Ichi kata. Then that practised in pairs, part by part. An unusual and a bit tricky version. - Also quick Renzoku kumite in pairs and Gekisai Dai Ichi bunkai - Then practising the kata a few times, in different directions, a few times with eyes closed - Short belly work-out Last visit to the dojo of the week. There will be a big weekend seminar not too far from Prague, with three guests from abroad - three 7th dan senseis. And a ball. Big stuff. I am looking forward to that, but since senseis will be arriving on Thursday, the trainings are cancelled (so we can also focus on Friday), so I will be also free to meet them and... to get some exercise in, I'll go to CrossFit instead This is going to be a good week! (I hope) Polar results: Time: 1:57 Average HR: 106 Max HR: 153 Training benefit: Basic training Kcal: 563 Fat burn: 48 %
Wednesday 24.1.18: In expectations of sensei's visit the past weekend, I baked a marble cake. What a bad idea! It's completely screwing my diet these days :'( ...as do some other leftovers.. and I hate throwing out food just like that, so I expect to eat them for the rest of the week CrossFit: - Warm-up: Today's warm-up felt already more like a work-out (and those are not my words,though I agree with them)! 5 rounds of: 8 air squats, bear walk (crawl) - line to line - maybe 20 m?, 8 push-ups (I paid attention to doing proper ones), crab walk (line to line). - It's been a while since I did a proper stretching we used to do. It is like an agreement that neither of those instructors doe it anymore (I am talkinng three different people here). Although they usually have a way to do some stretchy warm-up. - Starting from here, I, at first, regretted a bit that I came today, because like every single exercise that followed is one I can't do, I am bad at or don't really like A training of my dreams! - Snatch - find 1 rep max. Ideally try the squat snatch. I started with given warm-up and only added slowly, becasue it was clear I won't get very far with the weights. We didn't have to do squat snatches, but the instructor would be happy for them. I asked to confirm the squats weren't necessary and as I was internally celebrating, he said that they're not necessary, but I should of course most practise what I am bad at. Dang. That's exactly what I always tell people XD I was going up to 35 kg. I couldn't do a snatch on the first try, but I would be ashamed of myself if I couldn't do at least that much, so I rested a while and then (luckily) lifted it. I stayd with that way and always did one at a time with a break. It was going better and better, but, I still didn't feel confdent adding more weight, so instead I decided since I just got a bit more comfortable with this weight, I'd go for those squat snatches. And in the end did about three. Still, I feel like I should practise the technique generally and I may be able to lift more, also given I am not afraid of failing, which I often am. - Skill practise: Handstand push-ups :/ - that wasn't here for a while now. And... I didn't really miss it In the meantime I got more comfortable with getting myself and staying in the handstand position against the wall, luckily. We were told to get two sort of mat pillows to put under our head (for a start), go down in the handstand slowly and not up. I thought this is what I am going to aim for not for a warm up but for what I want to learn today First time, there was a mild pinching pain in my shoulders at one point, but it got alright. When the instructor came, I told him this was my limit. He saw and asked why I didn't try bending the knees and stretching them out (while standing on the head) as a practise for the kipping motion. He's right. Why didn't I try? So I did and only got: "Take them lower, lower! Still lower! You're just scared! Great! And now kick up! And practise this." Ugh. When he came for the second time, I was still trying that and of course people around were wathcing while also resting. I was muttering I can never learn this. One guy tried to comfort me I will, it's like double-unders... Well I can't do those, either! XD But I ma confident I can learn them. After all, the risk is only in hitting myself, which is sort of fine and I am safely with my feet on the ground. This was generally agreed upon, even though the instructor tried to comfort me I can't hurt myself doing these push-ups either. He obviously doesn't know me. One girl next to me said it's fine, I can break my neck at most and I completely agree! To finish this rant, the instructor kept an eye on me and told me to kick and kick. True, after kicking and not really using arms, my head had gotten a couple of cm in the air. Which made the instructor instruct me further to kick and push and... and! There was an important milestone today! Believe it or not, I was able to do, although measly, MY VERY FIRST HANDSTAND PUSH-UP! I started it with the kipping, which didn't bring me all the way up, but that's where my arms got me! It was only a single one and from those two pillows, but still! I may be able to learn them in the end! I... didn't exectly believe that. The instructor saw I was happy and he assured me that if I wasn't scared I could do them... Well, so what if I am scared? I still don't think that's the only problem. And I just hope this wasn't my first and last one - WOD: 21 - 15 - 9 reps of: - Hang-squat cleans (RX 35 kg, I took 25) - Pull-ups (my favourite black rubber band) - Wall balls (14 lbs) Yeah, it couldn't be just normal cleans, they had to be from the hang, to the squat and on top of that heavy as... hell. I tried one, but was of a mind to definitely take some weight off. Instructor wanted us to choose a weight we can work with and work fast, not a weight that would work with us and advised me to take 25 kg. I wanted to go for 30 originally, but... I won't argue, right? This WOD wasn't going to be easy. In the end, 25 kg were just fine. I would have been able to do 30, probably, but it would take long and.. for the cleans and pull-ups, my wrists (both of them this time) started hurting. When going down from the clean into the hand position, something was popping slightly in one, too. It was getting worse and worse and although not completely terrible or serious, it sure was annoying. It wasn't just from these two exercises, though. Begining with the crab walk, through the snatches up to the handstands, maybe I was doing something wrong, but all of these exercises put strain on my wrists. I hope they'll recover soon so that I can go to crossfit tommorrow, too. I finished at 12:03, time limit was 15 mins. Polar results: Time: 1:04 Average HR: 137 Max HR: 183 Training benefit: Maximum & Tempo training Kcal: 534 Fat burn: 27 %
Thanks for the advise, Knee Rider. I will... I mean... it wasn't very serious, just exercises that put strain on me and maybe I did something wrong. I had slight trouble with one of the wrists before, but that was from one move I did wrong. I would say there may not be anything wrong with any of the wrists, but I should maybe be more careful. Still, as of now I am a bit reluctant to get it checked, because, like many, I don't really like visiting a doctor unless I seriously think I have some touble. That being said, I am of a mind to go visit my GP and request if I could maybe get an EKG check (the way my chest strap keeps having trouble to finish a few minute fitness test on me is said to possibly indicate more than occassional palpitations and arrhytmia). Maybe I will kill more birds with one stone if I decide to go there one of these days.
Thursday 25.1.18: As I wrote before, today's karate classes were completely cancelled. Guest senseis from the UK arrived to teach a seminar on Friday and Saturday. They did some classes, or in the end only one for kids at sensei's school and although we wer invited to either watch or help (but I thought not much help was needed), I decided to get some work-out at crossfit instead. CrossFit: - The warm-up was milder than last time: 4 rounds of: 30 s on rowing machine or air bike and 10 of those rotations in side plank - for each side (activating the core muscles or something) - Some stabilization exercises with light kettlebels and short stretching on the floor. - Practising split jerk, adding some medium weight and going for 4x3 (I did with 30 kg) - Then 5x1 combinations of: hang power clean + hang squat clean (yeah, I didn't have enough yesterday) and split jerk. Adding weight if we want to, so I did: 2x2 with 30 kg, 2x2 with 35 kg and 2x2 with 40 kg. - WoD was a nasty looking 12 min AMRAP: - 2 laps run - 20 box jumps - 3 laps run - 10 thrusters (25 kg) - 4 laps run - 20 pull ups (black rubber band) - 5 laps run - 10 clean & jerks (25 kg) One friend of mine starts to enjoy ambushing me and provoking a bit as I jump up. She did it right at the start of the WoD from behind me and would run away in her first lap. I followed, tried to kick her (karate reflexes), but missed, so we at least ended up racing, nearly running into the box right after the sharp turn and sprinting the whole forst lap. I thought we were going to regret this Not much to write about this WoD, just that the hardest part was to start the exercises right after the run. I can feel I can handle the running better, though. I finished one whole round, 2 laps, 20 box jumps and one more lap from the second round, therefore: 1+23. And fell to the floor just as I reached my spot. This was difficult, I was breathing hard. The good thing is that, although I followed the safe route by tightly wripping my wrists in the gloves (although not really wearing the rest of the gloves), I was careful with all the cleans and jerks at the beginning and neither of my wrists gave me any trouble today. Which was nice. Polar results: Time: 1:13 Average HR: 133 Max HR: 186 Training benefit: Maximum training (It gives it the maximum category in case I spend several minutes in the 5h HR zone. Today it was again 11 out of 12 minutes of the WoD) Kcal: 579 Fat burn: 30 % I got shower, ate a bit and went to the center to meet the guest senseis and their significant other's, sensei family and the other two assistent intructors. We know these senseis for some time and had a nice evening. I only got a soup and a hot wine, but as the guests ordered and got more than they could eat or something different than they imagined, they offered it around, so we assistants split some greek potatoes and honey cake and I felt stuffed despite telling mysolf I am not to eat much! Oh well... Anyway, the guests are a funny bunch. I asked them about some of their practises or how to deal with kids and classes. They had questions about what we do in those classes, which they thought was good and we discussed a bit. I also asked what are they planning to teach at teh seminar. They were basically open to anything we woould like to do, so I had an opportunity to express some of my wishes like Sanchin and maybe Shisochin kata. When sensei jumped in, it looks like we'll be in for some iron body conditioning, too... Or maybe they'll change their plans. We'll see
SEMINAR IN BENEŠOV 26.-27.1.18 A karate event organized for a few years now in Benešov by the local dojo, which is not very far from Prague actually. This year, it was quite a big seminar with three guests from abroad: Sensei Paul Nolan (7th dan, UK), sensei Peter Galer (7th dan, UK) and sensei Raoul Vögel (7th dan, Austria). The teachers were these three guests and our association's two highest graded senseis, too - both with 5th dan, one of them my sensei. The attending students were a couple more from the UK, the Czechs and several people from Slovakia. A pity none of our other neighbors showed up. Friday 26.1. (18:00 - 21:00 We actually started a bit late, maybe 15 minutes. After the etiquette, sensei Paul did the Junbi Undo including some warm-up and quite a bit of kihon, including three types of San Dan Gi, done all out with kiai. This first part took an hour and warmed us up thoroughly. It was quite physically engaging, but not as much as crossfit and it was precisely that type of exercise, that made me energized more and more and motivated me to go all out, and try my best, not conserving energy. I really, really enjoyed this one, I have to say. I finished with a broad smile, which, unfortunately wasn't really understood by my friends from the dojo. I was reeeally in a mood for some pads or something similar, but the rest of the training was calmer and more technical. We were then divided into three groups (only the three guests teaching today) and each group had a block with each sensei, about half an hour long, or slightly more. Our was a group of brown belts and first dans, or more like... 1st dan. There was only one. Sensei Paul: As sensei promised (and he said he likes kata), we practised Shisochin. For the whole class. Explaining bits of the kata and we had time for a few bunkai. What we found amazing was how sensei was able to answer every question about some details of the technique with a demonstration of several techniques - joint locks etc. that this part of kata could mean and they all showed why the detail would be such and such. Very impressive and very inspirative. Too bad we only had limited time and I can't remember those techniques. Sensei Peter: We started with showing sensei our Gekisai Dai Ichi kata. He also explained some parts and details about relaxation during some techniques by practical demonstration. I need to remember this to teach our dojo's kids, too! I didn't note everything down until the next day, so I forgot the exact transition, but we practised combinations and take downs and joint locks in pairs. Sensei Peter always has a lot of takedowns to show. Sensei Raoul: We also started off with Gekisai Dai Ichi kata, only once. Then we worked on non-traitional bunkai, mostly coming from the first bunkai - first couple of moves. There were a lot of possibilities sensei showed us. Again, I am a bit depressed I didn't note them right away. After the training we went to a restaurant to eat, talk etc. It was a very nice evening. Sensei Paul visited our table for a little bit and so I took the opportunity to thank him for what he taught us and mention I really loved his Junbi Undo where we got to break some sweat and I got all energized! Not sure if he was a little surprised, but obviously was glad and started with something along the lines: "So we'll do it tommorrow, too?" Almost before he finished, three of my friends next to me jumped up on their chaired toward us: "NO!!!" ...What a pity Polar results (including the first 15 minute when the training hasn't started yet): Time: 2:57 Max HR: 174 Average HR: 116 Training benefit: Basic training, long Kcal: 1034 Fat burn: 39 %
SEMINAR IN BENEŠOV 26.-27.1.18 part II Saturday 27.1.18 - second day of the seminar (9:15-13:30): We may have also started slightly later, I don't remmeber. There was a black belt oly training in the morning, as is a custom and they were having a break. Junbi Undo was led by sensei Raoul today. He also explained some things nicely, but... obviously likes push-ups and neko undo. Telling us to do like ten neko undo, then push-up and some a bit more simplified, quicker version of neko undo yet again... and psuh-ups when I thought we surely must have had enough. Ugh. We also did some footwork with kihon mixed in. After that, more people came today (compared to yesterday) and we were broken into four groups. All senseis were supposed to teach, unfortunately, sensei Peter suffered from toothache since yesterday so he was taken to see a dentist. He returned later on, but only taught not sure if one group or kids. Therefore there were four groups (mine was brown and blue belts together), a group slightly bigger than yesterday). We were taught by 4 senseis in 4 blocks of 40-50 minutes, the last one unfortunately a bit shorter. Sensei Raoul: (Assisted by a Slovakian sensei, who mostly was there for translation, as, unlike yesterday, there were people not speaking English) Sensei had us practise yakusoku kumite = something we have in our grading syllabus (inspired by the UK one, probably), but we never did, so I really didn't have much idea what it's about. We practised in pairs - basically three steps with three techniques + counter. We had three types technique and three types of counters and started with all the techniques same, then partners could always pick one for the three steps, the last step was each step different technique adn we had to practise reactions. Difficult. Our dojo's head sensei: We spent this block practising his favourite thing - Renzoku kumite (kata in line). We quickly went through Renzoku kumite Gakisai Dai Ichi, then did Gekisai Dai Ni with some explaining for those who didn't know it and then learnt step by step Renzoku Saifa. The time was quite limited, so hats down to people who never did it before, but managed to remember now. Sensei also grabbed me once to demonstrate the whole thing with as I learned it on several occassions. When given the choice, I still picked the attacking side, which I find easier to remember I only didn't remember that if was this side that is thrown into mae ukemi in the very last step... And since it was a demonstration I desided to go for it. A bit worried, since in was a regular school gym with no mats and it used to happen to me that I just slammed my back into the floor, I was happy it actually worked well today Second sensei from our association: We practised combinations dealing with kizami and gyaku tsuki. Then swithing the defense for the offense and finishing with a take down. I worked with two other people as there was an odd number of people, but practising on my own, quickly, without partner when my two partners drilled by themselves actually helped sort my thoughts and techniques and do better with a partner. And even though they tended to think too much about the techniques, I upped the pace and they did well, too. Again, I think not thinking and just doing sometimes works better. For me and others, too. I would quite like to practise and learn to easily get into that state of mind of not thinking, but still doing and doing it correct. Sensei Paul: Sensei switched the first line of people with the second. As similar people tended to go to the front, me included. It turned out he did it becasue the first line was full of tall people.. with exceptions, so I was soon called back to switch places with one guy. Which got me a spot in front of sensei. He asked me what we practised up till now. The first think I remember was Renzoku, learning Saifa Renzoku. That apparently fit in with senseis plans and he had us do Saifa first. First on our own, then telling us the common mistakes and explaining why, then do once again, better and gave us space for questions, which we had. Same with Seiyunchin. A lot of information I need to remember! Then we were split into groups based on who knows and doesn't know Shisochin. Those who didn't practised Seiyunchin bunkai, and we once again started with Shisochin kata. Sensei probably remembered I told him we are learning Shisochin, but I have a lot to work on there, so he made sure to watch me, too. From quite a close distance so I could feel my eyes on him, which made me a bit nervous. He then came to tell me there were no major problems, only minor details to work on, which made me very happy. I said I have trouble distinguishing where to go hard/fast or soft or slow and heavy at some points which he apparently agreed with, but he defined many such places for us before, so I planned to note everything down and lear. Then sensei had me attack him and before I knew it we were one by one adding techniques and learning Shisochin Renzoku kumite (chokusen)! Awesome! He first very quickly showed the next step on me, had us practise in pairs (threes), ran to check on Seiyunchin bunkai and returned to show us the next step. Unfortunately, and this really saddens me! ... is that we simply had to leave the gym by 13.30, so this last block was slightly shorter and we didn't get to finish Shisochin Renzoku. Sooo terrible! There are apparently Renzoku kumites - two partner versions of the kata in line for every kata. Our senseis were learning the version of Seisan, I think. Unfortunately, I think our senseis don't know the Renzokus beyond Saifa, so we won't be able to learn them easily... After later lunch we had some free time and there was a ball in the evening. Not that many people were there, but it was even better than I expected. There were the local club's katate children demonstating as well as a club of Judoka (those kids and teenagers and the blue belted sempais were all awesome. I loved their demonstration) and the last demonstration was of ITF Taekwondo. Also impressive. Also the guest senseis said before they were not going to dance... which, of course, we couldn't allow. So we came to ask for a dance and it's not like they could say no My partner also wanted to take their partners to dance and although one really didn't want to, inthe end both went and then even senseis started to spend some more time on the dance floor. And we didn't always let them leave Oh it was a fun evening. Very good atmosphere. I also wanted to go ask for a dance sensei Vogel, but before there was a suitable song and time, I couldn't find him anymore. So unfortunate. He probably left earlier We got to bed early in the morning, very tired, but the whole event - seminar and ball - was a very succesful one. Although one would expect for such a big event with three guests with 7th dans more people would come. Still, I am looking forward to next time! Polar results: Time: 4:15 Max HR: 162 Average HR: 111 Training benefit: Basic training, long Kcal: 1338 Fat burn: 44 %
Sunday 28.1. Before leaving Benešov, we again met with senseis and a group of Czech people going to wellness together just to return keys from our room. We didn't go there with them and... one of our senseis actually seemed to hurry up our departure and soon, by his soft remarks I realized it was because I promised him a picture for his or their club's t-shirt and on the ball I told him I may find some time to finally do it today... and apparently he remembered it and wanted to make sure I have enough time for it I had some other stuff to do, but finished it in the evening (if he likes it), but only got to bad late, so I wonder how I'll do tommorrow... My only activity (except for chores that also tend to add quite a few steps and calories to my day's summary) was a walk with my parents: 6,1 km in 1:20, 411 kcal burnt.
Monday 29.1.18 CrossFit: - Warm-up: Instructor asked our group of around 10 people who runs. There was like a 10 second silence, before someone hesitatingly asked: "How... run?" I think he might have been a bit desperate. He basically wanted to ask the runners how they warm up so he could do the athletic alphabet or something. Also mentioning how the weather should be nice and good for running in about a month... I am a bt worried what will come our way, then. - Clean pull (or something like that) - after instructor's usual warm-up with a bar we practised did what I thought was called high pull with some weight. I wanted to take 35 kg, but since the just about the strongest women there took 25 kg, I felt strange and made the same decision like everyone else. We were to do 3x3. I did it quick and at the last rep, instructor came by, mentioning how he can totally see I have it flies around and to take something heavier. Then he went by the strong women and she was sent for the weights right after me - Clean & Jerk - adding weight. I was waiting for the small weights and only got to 40 kg. Just about everyone else did 45 or 50... not sure how well I'd fare, but I need to push myself more next time. - Partner WoD (time cap: 25 mins): - 10 wall climbs (feet up into a handstand) - altogether, partners take turns - 100 kettlebell swings (16 kg) - together - one partner swings, the other holds plank - 60 box jumps - one partner jumps, the other holds L-sit on the horizontal bar (not necessarily legs outstretched, knees up were enough) - 80 synchro air squats (when there's something synchro, it means both partners do 80 in this case, if it is not synchro, like the swings, it's partners altogether) - 40 synchro push-ups - 20 synchro burpees - 10 wall climbs again My partner was my karate friend. She did the easier versions of several exercises (wall climb - no need to bring hands to the wall and touch the nose, only feet up, step up on the box instead jump, 8 kg kettlebell, push-ups on knees, burpees without jump). I did everything as we should, only the L-sit I didn't hold the legs straight, which I am not sure if we had to. We finished last as we thought, I had to wait for my partner in burpees, she doesn't like them too much and would have done probably better by myself, but my partner is cool. Never taking it easy on herself. When I started with 50 swings, letting her continue with as many as she wanted and then I'd finish it if needed, she wouldn't stop until she had 50, too. By this time, by not taking turns after 20 or so we actually overtook the female-male duo next to us! As for the squats, I find them easier ehn done quickly. She didn't but she kept her pace. If her knees didn't allow her to go very deep, she wouldn't, she had her teeth gritted toward the end, but she didn't stop! Push-ups were hard for both of us, but when I asked her if the break was enough (we went by sets of: 10-5-5-5-3-3-3-3-3), she would always said she was fine. Burpees must have been hell and I waited quite a bit there, but she pushed it just as everyone else and we finished only like a minute after several pairs! The best had 15:30, we had 18:30. Which isn't too bad! I am actually happy for her, too. I may be pushing her and I am not sure if she isn't mentally cursing me, but I praised her as I think she's definitely getting better. She is such a stubborn person Although the work out at first looked terrible, in the end it wasn't as exhausting (and the Polar results show just that ). Though the guys who went as fast as they could looked quite bad aafter finishing, so it is probably about pace, too. Polar results: Time: 4:15 Max HR: 179 Average HR: 130 Training benefit: Tempo training Kcal: 461 Fat burn: 30 %
Tues day 30.1.18: Karate class: - Game of tag - it very soon got to a poing where three people were always close to each other and tagging each other. One of them was sensei and she didn't like it so she decided we'd do something else We paired off, sat or lay down and had usually under a minute to untie each other's belt and stand up with it. If you untied it and stood up you were the winner. I had 2 or 3 rounds where no one untied the belt. I lost once and won twice. I also had a round with sensei. I had borrowed an obi that was good for tightening a lot, while sensei's black belt was more slippery. I untied it first and I absolutely knew what will happen after, so I kind of expected it when senei lay across over me to prevent me from getting up. Considering sensei weights somewhat more than me it was a bit of a struggle, but I was detemined to stand up no matter what even if she was holding onto my back. No way I am giving up! So I put all of my strenght into lifting her. But, at one point she maybe moved or did it somehow harder for me or my strenght just wasn't enough, I don't know, but my knees gave in and I hit my knee hard on the wooden floor. At the same time, though, sensei was using her arms to hold me down and was across me... so as I hit the knee, teh fall slammed her head into the floor, too. XD And it sounded like a hard hit! Maybe it was also the reason why I then, though still with hard struggle got up and got my second win The guys next to us already finished before and commented along the lines: "How comes if it's too men we just play and try and have fun and you women nearly kill each other.." while we were sitting on the floor and cursing abou the head and knee. I do have a nice violetish bruise there now Still, this game is fun and I hadn't played it in a while - Training reflexes - two different rounds - Kihon - basic tsuki and blocks, three open handed blocks: Ko uke, hiki uke and kaishu harai uke - Partner drills and San Dan Gi with those open handed blocks - we had a few rounds and since going faster and harder all the time, we got some bruises, too. - Slapping sparring game - again higher grade against a lower one only uses one hand, luckily the same goes for men against women. The only higher belt then me was sensei, so I immediately went to her to get her for a partner in the second round, but a friend saved her and one person left earlier, so she didn't participate anymore after that No fair. We were able to slap body and head, later added leg kicks or sweeps (with one leg only) - What we call Randori: One person attacks, block, attacks, blocks - realaxed, but not too slow, several rounds - Kata training - starting with Gekisai Dai Ichi, each kata once. When you don't know the next kata anymore, you sticks with your highest one or you can practise the others too, just stick with what you know. Sensei also did Sanseru, Sepai and Kururunfa, which I don't know, so I did Shisochin and Seiyunchin once more. We never did Sanchin and I wanted to after a while, so I did it as my last kata. Soon I realized it will probably take longer then every other kata everyone elso was doing, but sensei anly learns Kukurunfa now, so she stopped and practised at few places, while I tried to do my Sanchin with proper strenght and using all the muscles, but didn't try to prolong my breath as I should. Still, this kata felt very nice today. I should again practise more often! - Mostly belly work-out. Polar results: Time: 2:08 Max HR: 165 Average HR: 112 Training benefit: Basic training, long Kcal: 695 Fat burn: 43 %
Wednesday 31.1.18 CrossFit: Today was quite exhausting, starting with the warm-up already... - Warm-up: 10-9-8-7-...-1 Burpees, push-ups and squats. Women are allowed to do push-ups on their knees, but I wouldn't have that, I need to practise push-ups in a normal way to get better. I generally stopped after each three, but it still counts, right? - Deadlift 6 min EMOM - 5x deadlift, heavyweight. Not sure how much to take, I got to 55 kg and thought to keep it. But it didn't seem like enough of a challenge, so I took 65 kg since the middle. - Kettlebell Tabata - 20 s work, 10 s rest, 6 exercises, 2 rounds: - 16 kg kettlebell for women. I, like many others also brought a lighter one for the more difficult exercises and though the snatches weren't what I'd like them to be, I did everything with those 16 kg. - swings - goblet squats - clean & jerks - lunges (these may have been the worst) - snatches - deadlifts - WOD: 6 min AMRAP: - 20 clean & jerks (25 kg) - 20 wall balls (6 kg) - 20 toes-to-bars - I did knees-to-chests, 20 were too many to push myself and after the deadlift and everythings it was hard to keep my grip, though of course, the lifting the knees part is fairly easy... Finished 1 round and 13 reps (clean&jerks), which was somewhat of an average. Honestly, I had more than one minute left after finishing the first round, but I didn't have enough strenght to do the clean&jerks and took a short break between each rep... Today was quite taxing. I felt tired even after the warm-up I was really curious about today's Polar results, but I am unable to download them today, maybe low battery in the chest strap :'( I will try to get a new one, but that will probably delete the training, so no results today, when I was especially curious... In case I get them, I'll add them here later.
Thursday 1.2.18 The usual Tuesday sensei came today too even before the kids. I asked enthusiastically if she's going to that class, too, but she said we'll manage, there wasn't so many kids anyway. Karate Kids: Again, not too many people today, mostly the beginers and it was a very nice class. No people trying to annoy me as their main mission as it sometimes seems We used a few puzzle-mats there were to have them play - the last one in the fiel wins. I thought to do three rounds, but the game seemed pretty fun and they pleaded to do more, so we did. Junbi Undo, a few techniques on the spot and then we made use of the pads that weren't there for some time to practise gyuku tsuki, kizami+gyaku tsuki and shuto uchi. Quick kata (Gekisai Dai Ichi) - I did it with them so those who don't know the whole thing may try to copy. I was trying to teach them on a few occassions, but the first 6 steps were the limit for some and they seemed annoyed to be learning by memory like this. So I think we should practise often, even every class, by tiny bits. A game to finish. I was happy with how it went today I didn't do much exercise myself today, just like 10 burpees and 10 jumping squats I did with the kids as punishment it took them forever to make a circle (as usual) Karate adults: Apparently, sensei didn't turn up, so apparently the class was to be led by one of us brown belts.... oooooor... the Tuesday sensei, if she by chance came today to exercise! Hehehe, must be karma! - Game of tag - Reflex and later also technique pratise in pairs - Partner drills of techniques and blocks - probably deepening our bruises (luckily not my blackish-purple knee ) - Kakie - sticky hands - first just that, later with pulls and entries for techniques, too, then whatever techniques we wanted - I tried mostly joint manipulation together with takedowns etc. that are often practised from kakie - One kata of choice (Shisochin for me) - Belly work-out I hope I didn't miss anything, but I am not completely sure of it Polar results: Time: 2:59 Max HR: 152 Average HR: 98 Training benefit: Basic training Kcal: 681 Fat burn: 53 %
Friday 2.2.18: CrossFit: - Warm-up: 40 s rowing, 10x side plank rotation for each side -> 3 rounds - Some stretch-ish and stabilizing exercises, duck walk - 5x5 (increase height) seated box jumps - from sitting on a box, jump on a box. I was with a guy and I warned him I won't be able to jump nearly as high as him, so we were changing the box position. We both increased the height each round, I got to 60 cm box + 2x20 kg discs. It may have been similar to the probably over 70 cm box, but I seem to have a block in trying to jump on that. I had to mentally prepare myself for a little bit before the last set, but once I hopped up once, I was able to do the 5 reps in quick succession. This jumping on boxes isn't my thing. No no. - Stretching and slowly adding weight in snatch-grip push presses until reaching the ideal weight we can sustain for: - 10 min EMOM: 1st minute - 5 snatch-grip push-presses, 2nd minute: 30 s hollow hold - Even still duritng the preparation I took the opportunity to ask how to go about dropping the barbell back onto my shoulders. Getting it up wasn't nearly as big a problem. I was told and shown how to, but doing it that way was another thing altogether. I needed to know before adding weight, though. And the more weight, the more motivation to not drop it onto my backbone.. The instructor told me I need to push my trapezii up and put the barbell on them, but that alone seemed impossible. Throughout the EMOM, though, I more or less managed to figure out a way to do it at least a bit in a way I was told. I started the EMOM with 35 kg on, after two rounds, though, I added to 40 kg. Which was probably the right weight, the last round was a just right of a challenge, I'd say. - WoD: 12 minute AMPRAP: - 10 push-ups - women usually do them on the knees, I don't. Which seems to make me on of the exceptions there, quite surprisingly. - 20 wall balls (6 kg) - 30 reverse lunges with the ball (6 kg) - 40 double-unders / 80 single-unders - Push-ups and the skipping was quite alright, wall balls nasty as usual, though the terrible thing were the reverse lunges. 30! Reverse! With the stupid ball! Why couldn't we get a kettlebell?! XD Seriously, they were terrible, even following after the wall balls. I finished 3 rounds and did 20 reps from the fourth round, which was again about an average result, more on the worse side, though. I saw there was one woman written on the board with a remark she did the normal push-ups with "!!!". I got nothing... Heh, next time I need to do them the instructor under his nose Hehe, not that I particularly care. I just seems strange as I find generally a class of CrossFit to be much more physically engaging than karate, but... no one encourages the women there to do the push-ups on their knees and our sensei doesn't like to see that. So I need (and want, for sure) to practise the normal ones even here, even if they took me twice as long to finish. Polar results: Time: 1:06 Max HR: 184 Average HR: 136 Training benefit: Maximum training (As usual, I asically skipped teh 4th HR zone and spent a little over 11 minutes - out of the 12 minutes of the WoD - in the 5th zone) Kcal: 541 Fat burn: 28 %
