Yikes Summer is nearly over. Where does the time go to???
I have just spent an amazing weekend with my fantastic friends. I need to say a big thank you to my sister for looking after Snoop for the entire bank holiday weekend.
I love being mum to Snoop but having a whole weekend to myself with my husband was awesome. We had tickets for SW4 in Clapham where we danced our socks off.
Come Sunday morning though we both looked at each other and said the same thing -“we missed our baby” Ah bless, we picked him up on Monday morning to loads of cuddles and smiles from him.
This also meant that my posting is a bit behind………
Check out this photo of me hanging around.
So after the long weekend my first session back was yesterday.
I got my first ropey ring dip today which I am most cuffed about. Now I have pull ups it’s the turn of ring dips. Slowly but surely I am going to work through my hit list if it kills me!!!!!1
As well as trying out the dips unaided I am also now includeing them in my strength routine. In between sets of bench press or back squat I am adding sets of either ring dips or pull ups.
I am doing the same lay out as with my pull ups. 5 sets with 3-7 reps each set.
With my ring dips I am using a thin red band for support. I am able to get 3-4 reps each set.
With my Pull ups I am averaging 4-5 reps per set with no band support! Whoop Whoop!
Strength is still working through Juggernaut. I still have 6 weeks left in the cycle.
Training posts could get a bit same same but I am going to persist. I will just need to break it up with some good met cons.
Back Squat and Bench Press
50% x 5 reps
60% x 3 reps
70% x 2 reps
75% x 1 rep
80% x AMAP (as many as possible)
Slowly over the weeks I have added more accessory moves and today was the turn of the L sit hold.
This move will compliment working toward my toes to bar. It is when you either hang from a bar and extend the legs out and hold. This uses your hip flexor and importantly your abdominals.
Instead of hangin though I used 2 boxes either side of me to support my hands and body and held my legs out here. I tend to get terrible cramp in my quads so find I am more of a hanging basket after a few tries then an L sit.
Give it a go and see how you find it. (If I was still pregnant I would not be doing this move past the 4-5 month due to the size of the bump)
It’s a question I have been asked a few times…does the pregnancy make you stronger? Does is make you faster?
I have mulled this over in my mind a lot over the last few weeks and I think I have an answer.
No it doesn’t make me stronger but it does mean I am more in tune with my body and have found that all the changes to my body have meant I have become more efficient at using my body.
To explain that a bit further.
My mid-section has quite obviously changed beyond recognition I don’t have the same mid-line stability as I did before, which is when I have to start making the way I brace really count. I need to make sure that I can call on the rest of my body and ask it to work that bit harder to make sure I am safe.
As for the pregnancy making me faster..well some days I am on form and others I am sluggish and tired. I am just really glad I can keep up some kind of routine.
I wrote this post on my site way back in August 2011 a couple of months before having Snoop.
Now a year late I want to add to this as Andrew asked me a very similar question………
“Sally to get stronger do you need to get up the duff?”
We all know Andrew is far from tactful at times but he had a very good point to his crud question.
Before I had Snoop I had a very ropey pull up, zero ring dips and even worse double unders…………
1 Year on and I have 6 solid pull ups, my first ring dip and though still hard work I can bang out some double unders.
For anyone looking from a distance baby = stronger.
I can assure you though that the reality is very different.
So what has made the difference………….
My time in the gym is limited. I need to make every session count as I now don’t have the luxuary of training as and when I want.
I have made a Hit List. This is a list of skills I want to master. Having them written down means they stay at the fore front of training sessions, which in turn makes my use of training time more efficent.
I keep a detailed training book with all my sessions and weights recorded. Although I used this before I was a bit sloppy at note keeping.
Doing it strict – I have made a vow to train in the strictest possible way. I don’t really care about the fastest time at this point. My concern is getting it done with good form and without having to use thick band support.
Paleo – In January I tried 30 days of strict paleo eating. In the begining it wasn’t so easy, not just because of my own excuses but because my husband is a pasta lover! Slowly I made changes to my kitchen cupboards and my cookbooks. I have founds ways of adapting old recipes and worked out how I am going to be paleo while eating out.
I have to say its getting a lot easier to stay strict pretty much most of the time. And what is the pay off from this change over. I feel better in myself, less bloated and tired and of course the gains in strength speak for them-self. What can I say I am a total convert!!!
So back to the question at hand….
Do you need to get up the duff to get stronger?? ……..No but getting organised and focused goes a long way.
Would you like to get Stronger?
You can learn how to lift weights with confidence at one of our Wonderbar Events.
I hate it when I fail at something, don’t we all I guess.
Training today with Chris I am going to start by getting down the met con,or at least my attempt.
Chris’s suggestion for today was Annie, a benchmark crossfit wod of double unders and sit ups.
50,40,30,20,10 of each move alternating.
It should take sub 10 minutes to complete, but after that fluke of a wod the other week I always suck big time at double unders.
I was prepared to give it a go.
Sucking big time doesn’t even come close.
I was a total loser and by 12 minutes and still not having completed 50.
I dashed the rope to the corner of the room and threw my toys out of the pram!
Chris did try to motivate me by telling me to bloody well get on with it but seeing him flying through while I kept whipping every inch of my legs and arms looking more like someone tangled in the jump rope rather then actually achieving any reps, was enough for one day.
At one point Chris even told me to stop being a spoilt brat, which is fair play. I need someone to be tough on me but where I don’t mind working on my weakness’s I can’t stand working through a wod with them. I feel set up for failure.
So what have I learnt from this.
I need to practice more double unders!
It wasn’t a completely failed session as I did continue the 8’s wave of my juggernaut program.
Really I should have more time between sessions but after such a hectic wk previously I only just got to training yesterday.
Yesterday was …..
Bench press and back squat.
5 sets and 8 reps each set – weight was set at 65% of my working max.
I squeezed in 5 sets of 3 pull ups and some stretching.
Over head press and dead lift
5 sets and 8 reps each set – weight was set at 65% of my working max.
Again I got my pull ups in whoop! And some stretches.
I am always so relieved when the last week is over. It’s like the beginning of a new year for me and everything is measured from that date. Now it’s over for another year I can begin with writing again.
The first thing I need to share with you is the most epic healthy breakfast ever!
I can’t claim this as my own invention, I watched the Hairy Bikers and nabbed it from them.
Beats any fry up!
Rocket and watercress
Salt and pepper
Make a bed of rocket and watercress while heating up a pan of water.
When the water has heated to just below boiling add the egg for 20 seconds. This cooks the whites a little and makes for an easier egg to poach.
Fry the bacon in a pan and add the tomatoes. When done lay on the bed of rocket and watercress.
Crack the egg and gently add to the water and watch it poach to perfection.
When it’s done (I like the yolk to be runny) place the egg on top of the bacon and the tomatoes.
Finally drizzle on some vinegar.
This is a good alternative to a fry up.
As well as cooking I did get in some training sessions……
I am in the fourth week of juggernaut. I am doing it over two days with Sundays reserved for a hardcore met con and some accessory work on my shoulder and ring work.
I have really noticed some awesome strength gains and found that spending less time working in the top end of a working max has meant my form has been consistent and have had next to no bad lifts!
From an injury perspective this is awesome as it makes for less injury and better recovery.
I could try and explain the Juggernaut method but I would probably get all muddled up and not explain it well. It’s quite a complex method but well worth a read. You can find the juggernaut e-book by clicking!
This will explain it much better then I could.
I have had a huge break through with my pull ups. Let me share the story so far……
So while in Australia I had my first ropy chin up since pregnancy. On my return I decided to dust off my power bar and attach it to the bathroom door. I started with that 1 ropy chin up and practise it every time I washed my hands (which made for a lot of practise)
1 chin turned into 3. Whoop
Now I had my 3 chins without a band or support it was time to start practising some strength.
3-7 reps 5 sets rest about 2 minutes between sets.(this can be followed by using support also but try to use as little support required)
The first time I did this I could only manage 3 sets with no band and used a very light red band for the remaining sets.
Next I was able to complete 4 sets with no help and on the final set Chris spotted/helped with the last rep.
A week later I didn’t need any help finishing! Whoop.
Now to turn these into pull ups. (the difference with a chin to a pull is the way you grip the bar -a chin is easier as more bicep is used)
So at home I started to practise a pull up grip every time I washed my hands!
All my hard work has paid off because yesterday I was able to complete 5 sets of 3-4 pull ups with absolutely no help!
I just need to keep working at it and make sure I continue to improve.
My next goal is toes to bar and ring dips!
Alongside the final stage of the 10’s wave (realisation phase of juggernaut, for a detailed explanation of this refer to the above link to the e-book) I fitted in a Sunday meet with Kate.
We are still making our way through the Crossfit Games wod’s.
This Sunday was the turn of the dreaded wall ball amrap.
150 6kg wall balls 9ft target
90 double unders
30 muscle ups
In past posts I have shown images and clips of double unders and muscle ups, you can find them by search my site or looking further on google.
A wall ball is a dynamic move which sees you thrusting the wall against a wall and catching it. This move gets tiring very quickly!
I would love to say I got through the whole thing but with a cap of 12 minutes I only managed to get the wall balls done, with 45seconds to spare.
Yeah I could have made a start on the double unders but I was so wiped out by the wall balls I probably would have got all tangled up in the rope.
I want to add I was using a 7kg ball as we only have one 6kg that Kate had bugsied. Not that I’m complaining! Lol.
Today saw a super organised Sally stepping into the gym. I almost didn’t recognise her (lol)
I had all my weights calculated unlike usual where I come in and have to spend an age working it all out.
It made a huge difference. Well worth preparing for 10 minutes at home.
Continuing with Juggernaut it was overhead press day and deadlifts.
Percentages were the same for both.
1 set of 5 @ 55%
1 set of 5 @ 62%
3 sets of 10 @67.5%
A quick reminder that the percentages are worked out from 90% of a 1 rm. If you don’t know your 1rm but have say a 3 or 5 rm you can use this calculation to work it out.
(weight x reps x 0.33) + weight = projected max
Now time for a met con.
This is the metabolic conditioning part of Crossfit. For all you weight loss junkies out there by working at high intensities/circuit crossfit stylee, you are able to raise metabloic rate and have a greater EPOC (excessive post-workout oxygen consumption) All this means is that way after training you will still be burning calories at a higher rate then using the cross-trainer for an hour.
3 rounds of
15 Power Snatches
30 Double unders (this is where for every skip you rotate the rope twice)
90 second rest
I used 25 Kg on the bar and did this in 11 minutes 21 seconds.
All I need to do now is work on getting a more effective double under as I find them hard work when exhusted.