Biggups your chests Nathan Cohen and Joseph Sullivan!
What a nail biting race.. From last to second to last, to bronze..silver..then SMOKED IT!
If anyone gets a chance to see a replay, it’s a bloody good watch. And I say that in my most kiwi accent.
Now im not actually made of money this fortnight, but I reqlly want a speed rope and while im at it powerbands to practice my chin ups and pull ups.
So I will be going to www.kettlebells.com.au and making a purchase this morning!
Cannot wait for the delivery already.
Do any of you skip with a cross fit speed rope?
Week 10 training: Tonight, I have to do an intense cardio session so probably 10 mins running, 1000, 500, 250 m row (killer).
I also need to get my swimming certificate stuff signed off (found my paperwork), and go to my mums to train her. How I fit that all in I have no idea. But it’s the only way to live. Jampacked.
So today began Week 11 of my 12 week programme. Pretty excited for smashing out some amazing strength results!
Today I had my first ICE session of the week motivated by ME:
10 minutes warm up - bike
I set up the rower for 3 intervals, essentially the aim is to row for x metres, rest for the time it took you to do x metres, then 1/2x, rest for 1/2x, then 1/4x. I set up 1000, 500, 250 m intervals:
1015m row 4.13.6
rest 4.20 (it was my guestimate when setting up the intervals)
515m row 2.06.2
Rest 2.15 (guestimate)
260m row 1.03.4
PRETTY MUCH THE HARDEST SELF-MOTIVATED Interval session I have ever done.
Average pace was 2.06.something - Next time below 2.05. BOOM!
Tomorrow I take on the world early for a Low intensity cycle, and in the evening my weekly lower body workout.
CANNOT WAIT TO SMASH IT OUT with Director of Strength Steve Wakelem.
Off to Sydney this Friday for the weekend - should be a bit of fun catching up with the crew!
RECIPE OF THE WEEK
So today I decided I would change my normal Chicken Rissoles into Chicken Muffins (kind of like Jamie Eason’s Turkey Meatloaf Muffins)
Basically they turned out AWESOME, and at roughly 121 calories each, they make a perfect meal if you have 2 plus some low energy carbs (GREEN VEGES!!!).
The recipe I used makes 10 and looks roughly like this (I didn’t measure anything that I added so these are guestimates).
Basically it’s 500g Chicken Mince, 1 Onion, 1 carrot, some breadcrumbs, 1 egg (Forgot to add that to the recipe but negligible really), garlic, parsley, linseed, sesame seed, cumin (i used masala by mistake today), mix it together and put into a muffin tray (mine made 10 not 12) and cook on about 180 degrees Celsius for 40 minutes, I also flipped them over about 30 minutes into cooking to brown the bottoms :)
I also smashed it out at the gym tonight for an “ICE” session (Intense Cardio Exercise).
15 minutes - 2.5km running (1 minute hard, 1 minute easy for 12 minutes of the 15).
1000 m rowing - 4:15 (fricken feet came loose so I had to stop for 5 seconds and tighten them - poor technique I think).
Then I did some core stuff (pretty minor) and hopped on the vibra plate (Also very minor) and did some stretching!
PERFECT ICE SESSION!
YAY it is Friday tomorrow!
So in 4 weeks I jet back off to New Zealand for my best friends wedding, I am a bridesmaid (Wahoo) it has been such a fun experience (Dress fittings, choosing cake and shoes, writing speeches (or planning to))…but in the meantime I have had about 6 weeks off exercise thanks to some weird unknown Virus that has caused my immune system to go all out of whack.
I finally think I’m getting somewhat better (I still have little energy and get weird arthritic pains but its wayyyyyyy better), so I have enlisted the help of an expert trainer from Prestige Lifestyles here in Brisbane to assist me in losing the 3kgs I’ve put on this year (which tomorrow when I do measurements will be converted probably into a fat % as opposed to weight).
I have 4 weeks till this wedding (well 5 but 4 weeks till I go) so I have to do a pretty intense 4 weeks worth of training in the hope I can tone my arms for the forthcoming wedding photos (EEK).
Now I’m not fat, no way, I’m muscley, but I’ve bulked up. So shit needs to get real in this 4 weeks. I will not be doing any crazy long exercise that requires lots of food replacement afterwards but rather focusing on Intense Cardio Exercise (Which kind of kills me in this sickly state) and Resistance something arather (FIRE they called it).
Had my first “ICE” session this afternoon after a lesson on Metabolic Eating.
- Boxing (HOLY CRAP THIS WAS INTENSE BOXING)
- 20 front punches
- 20 upper cuts
- 20 hooks
- 20 knees up (10 each knee)
- run up the stairs and back
- 300 m as hard as you can go
- 20 burpees
- 200 m as hard as you can go
- 10 burpees
- 100 m as hard as you can go (25 seconds ladies!)
- 5 burpees
Well it was intense all right and my trainer is awesome (Yeah you are!).
I’ve had 6 healthy meals today as part of my Metabolic eating, and I plan on doing the same for the next 4 weeks (Well 17 weeks of my training programme).
Will be back later with more updates!