It's all about the journey

Training
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So, as promised, since I went throwing I’m posting the videos here. I kept it short and did 5 light weight for distance throws, 3 weight over bar throws (I don’t like the ballistica for this. Too long and wide.), and 5 light hammer winds.

Here’s the light weight for distance (LWFD). It’s a 14# weight and measures 18" long, max. Now, because I’m just practicing, I didn’t bother to draw the box I’m supposed to stay inside for the throw to count. Looking at the video, I’m traveling waaaaay too far to the left and not far enough forward. The one positive I will take out of these is that the LW had some decent height on it and was still going about 40’. Lots of work to do to get the groove back but these weren’t a total loss.

Here’s the light hammer (LH) winds. Because I’m using the Ballistica, it’s 13# instead of 12# and the weight isn’t all at the bottom as it should be. The whole point of the hammer is to have as large an orbit as possible. The bigger the orbit, the faster the weight is moving. Simple physics :slight_smile: Your arms should be chains and stay as long as possible and you use your legs and hips to counterbalance the weight and give it more force. I’m straightening my legs a bit too much still but it’s not as bad as it has been. I tried releasing this once and laughed my ass off when it helicoptered. Means the weight is too evenly distributed between the handle and the ‘bottom’. The hammers we use in competition are a steel ball with a piece of PVC used as the handle. It’s allowed to be 50" max but I’ve convinced the guys to cut down the women’s LH to 48". It hits the ground more often than not if it’s the full 50".

I’m not posting the weight over bar (WOB) vid as it’s absolutely shitty. I wasn’t comfortable using the ballistica for the WOB at all and it affected my timing and throw. I’ll have to bug the boys for the one we use in competitions.

Hope you enjoy the videos!

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[quote]PixieThrower wrote:
Bahahahahahaha! I’d be a tiny freak if I was doing 60# db bench :slight_smile: The only thing I ever have posted in kg are cleans and snatches. If I do anything else in kg, I include it specifically in the lift I’m doing. It would look like this:

Cleans: 30kgx?x?

If it doesn’t have ‘kg’ next to the weight, it’s in pounds :slight_smile:

And damn, I know what you mean about the scale freaking you out. Hell, thinking about eating 2k cals for maintenance freaks me out. I keep thinking if I eat that much I’ll get fat again. Stupid, I know, but my brain is so very warped when it comes to calories. I’ll cross that bridge when I get there.[/quote]

FFG here. Former Fat Girl… and it sure DOES add a whole extra level of crazy to food relations… of course I think almost all women are totally batshit when it comes to food LOL.

Ok good because if you were DB benchpressing with the 60s I was gonna have to move to your town and become your accolyte. Massively inconveneint though potentially quite rewarding!

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[quote]Hallowed wrote:
FFG here. Former Fat Girl… and it sure DOES add a whole extra level of crazy to food relations… of course I think almost all women are totally batshit when it comes to food LOL.
[/quote]
I’m a FFG too! Weighed 190# at one point. Sooo non-sexy. Oh, and women are just batshit crazy. Period.

[quote]Hallowed wrote:
Ok good because if you were DB benchpressing with the 60s I was gonna have to move to your town and become your accolyte. Massively inconveneint though potentially quite rewarding!
[/quote]
Damn! Hallie as my acolyte? I’d be all powerful if that ever happened! :wink: And yeah, very inconvenient for you. Albertan weather is not as friendly as Californian weather.

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[quote]PixieThrower wrote:

[quote]Hallowed wrote:
FFG here. Former Fat Girl… and it sure DOES add a whole extra level of crazy to food relations… of course I think almost all women are totally batshit when it comes to food LOL.
[/quote]
I’m a FFG too! Weighed 190# at one point. Sooo non-sexy. Oh, and women are just batshit crazy. Period.

[quote]Hallowed wrote:
Ok good because if you were DB benchpressing with the 60s I was gonna have to move to your town and become your accolyte. Massively inconveneint though potentially quite rewarding!
[/quote]
Damn! Hallie as my acolyte? I’d be all powerful if that ever happened! :wink: And yeah, very inconvenient for you. Albertan weather is not as friendly as Californian weather.[/quote]

I shall stick with worship from afar! This Cali girl would be MADE OF COMPLAINTS braving a Canadian Winter.
do.Not.Want.

An oh snap nice videos! Damn that looks HELLA FUN throwin shit around!

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I don’t weigh myself anymore…

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I don’t weigh myself either.

The throwing looks super cool.

:slight_smile:

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Ha! I like that poster :slight_smile:

Weight: 146.6# Cookie and chocolate happened yesterday. Meh. Think I might go to just weighing myself once or twice a week to get just the general trend.

Workout:

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

A1) Rack pulls: 95x5, 115x5, 130x5, 145x3x3
A2) Band rows: Purple x20x6
A3) BW SQ x5x6

B1) Triceratops: 40x6x5
B2) Curls: 20x5x5
B3) BSS: 10x6x6

C1) Palloff press: 20x6x4
C2) SL RDLs: 15x8x4

Overall, good workout. My grip is starting to fail me on the rack pulls. Weak hands! Oh wells :slight_smile:

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triceratops! ha!

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epic ass ftw!!

cool vid - love what your doing.

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Dani: Yeah, you discovered them at about the same time the guys I train with started doing them, so I decided to follow the crowd :slight_smile: Absolutely love tricep pullovers. The first time I did them I was amazed at how much my triceps went through DOMS.

Mainy: Yeeeeeaaaaahhhhh Buddy! Epic ass FTW, indeed :slight_smile: Throwing was so much fun and the hammer winds are a super ab exercise. Felt those for two days.

No workout yesterday. Was too lazy to do anything other than stretching.

12/01/11 Workout:

Warmup:
5 minutes on elliptical
knee rehab
Agile 8
Simple 6

A1) 2 Board: 65x5, 75x5, 85x3, 90x3, 95x1, 100x1, 75x8
A2) BW SQx10x5

Man, for 5:30 in the morning I was psyched for board press. 95# went up easy so I decided to go for 100#. I had to fight that and push through my sticking point an inch or two above the boards. Once I pushed through that it was fine. Hell, next week is my deload week for this first cycle of my program so I had no qualms pushing my limits. 105# is my current 2 board 1RM and I plan to smash that by the end of next cycle :slight_smile:

B1) Assisted chins: (-80)x8, (-70)x3, (-65)x2, (-75)x5, (-80)x8
B2) kb swings: 25x10x5

C1) stir the pot (STP): 10x2
C2) McGill crunches: 10x2

BSS: BWx10x2
Stretching and steam room :slight_smile:

Abs are still kinda sore from hammer winds on Sunday. Damn, I have to find somewhere to do those all winter without fearing for someone’s life. I’ve discovered people are stupid and will walk willingly into the path of a fast moving weight. No, I’m not kidding. Some university kids obviously want to cut their life short. Sigh :stuck_out_tongue:

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[quote]PixieThrower wrote:
C1) stir the pot (STP): 10x2
C2) McGill crunches: 10x2
[/quote]

What are these things?

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Both exercises can be found in here. Skip to 1:50 if you just want to see the exercises.

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Love the videos!! My old roommate In college was a thrower and she taught me how to spin around and throw shit. I obviously wasnt at her level, but it was fun! You have me all nostalgic over here. :slight_smile:

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Oh hai, Dasher!!! Yeah, I have a serious love/hate relationship with my throwing. Some days when something just clicks in technically and things start flying with ease, I absolutely love it. Other days and events, I feel like shit and everything is heavy and slow. I really need to work on my stone throws this year as they’re the key events holding me back from REALLY competing.

Saw huge gains in my hammers and LW. Saw a regression in the HW and stones. Sigh… I guess when you have 9 different possible events you have to do in one day, not everything will go according to plan.

It’s really the whole technical side of throwing that keeps me coming back to it. Wait a second longer here, sink a bit lower there, and BOOM! Just added extra distance to a throw. I believe all the goals I set for myself in throwing are achievable. Small tweaks in technique will start pushing me higher up the ladder to where I eventually want to be :slight_smile:

Yesterday’s workout:
Boring, boring 30 minutes of cardio
Stretching
Small amount of knee rehab

I see myself starting to skimp on the knee rehab and I’m whacking myself upside the head. Doofus! What’s getting your knees more mobile and stronger? Rehab! It’s just so extensive at this point that I look at it and don’t want to do it all. I’m going to start cycling the exercises a bit to make the load more manageable so I keep doing it.

I’m also reading up on a diet technique that I’m thinking of giving a whirl for shits and giggles. It’s called carb back-loading and the specific version of it that I’m thinking of trying was created by John Kiefer. Really good scientific explanations and a shit ton of info. He’s a FFG and as such I’m willing to give it a shot. I’m going to do some planning this weekend and start it up on Sunday. Essentially, you have a 10-day period of low carbing to deplete your resources before you start the carb back-loading stage. He DOES say women can’t get away with as much gluttony as men can (damn you, lesser amount of LBM!!!) and gives specific suggestions for women trying this. I appreciate the fact that he takes gender differences into consideration. Anyways, I’ll lay out the preparation phase once I’ve got it straight in my head :stuck_out_tongue:

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I feel exactly the same thing about my snatch. Love it when it comes together but man its a bitch and frustrating when it doesn’t, especially when you can’t identify why its going wrong. Actually throwing sounds like lots of fun too, although not the spinning, I can’t handle spinning for some weird reason, even just 2 twirls.

Hmm “carb back loading”, I’m still feeling myself out for when to go on a diet (I has eating issues that I don’t want to resurface), keep us posted.

Yeah I know, stupid men and their muscles :wink:

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Techno: I’ll definitely keep you up to date on the diet. No resurfacing of the eating issues! I’m doing this mostly to see if I can do it. It’s the magic of being single and completely flexible in how loose or strict I am with my diet. I’m going to get a body comp done as well and see what happens on that front over the test period. Honestly, I eat pretty close to what the diet recommends, it just messes with supplements, shifts the eating schedule so you have a little IF going and recommends the best time for adding high GI carbs to the diet. Mind you, women have to keep the carbs under control better than the guys do. Such is life.

Men might be a little on the slow side sometimes (I’d rather be crazy!) but I enjoy their muscles :slight_smile: As long as they’re proportional to the rest of their body. Big upper body and skinny legs? OUT!

12/01/13 Workout:

Warmup:
5 minutes on elliptical
knee rehab
Agile 8

A1) Bench squats: 45x10, 65x8x5 Volume is creeping in nicely. My knee isn’t as tired as it was last week either. Yay!

B1) OHP: 45x8, 55x5, 60x3, 65x3x2, 55x5 Feel so much easier when I remember to keep my glutes tight.
B2) SL RDLs: 20x6x5

C1) DB bench: 30x8x3
C2) Single arm DB OHP: 20x5x3
C3) BSS: 10x10x2
DB bench and OHP were easy enough that I’m going to increase the reps after my deload week :slight_smile:

McGill crunches: 10x2
Stretching

Didn’t really want to do anything more cause the gym was starting to feel really small. Stupid resolutioners with their fancy new lululemon gear and bright-eyed, gungho eagerness :stuck_out_tongue:

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give it a couple weeks those newbs will taper off…

keeping glutes tight will work wonders on my lifts

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I was reading up a little about the diet. I wonder how it would work for someone who trains in the morning??

I don’t really see the difference between not eating any carbs in the morning until after training and then eating no carbs the rest of the day. would that kinda work the same way?

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OMG! Throwing is so freaking badass!!! I might have to go do some research on it - its a fascinating medieval looking sport. So awesome!

Lol @ Peaches “what is this?” HAHA! I love this woman.

AND lol @ resolutioners “with their fancy new lululemon gear and bright-eyed, gungho eagerness” HAHAH! I always vacillate between supporting them in their efforts and then curse them under my breath.

Don’t skimp out on the knee rehab! spank Altho I do it too…I think when things start feeling better, you have to find new ways to incorporate the rehab so that it isn’t something apart that is a boring extra thing you have to do, you know? Like superset an accessory lift with a rehab move, something like that.

The diet sounds interesting! I’m a big fan of carb manipulation. I was supposed to start a carb cycling diet myself, but I simply can’t get myself to eat during the day!! Its so messed up. I think I’m just a day-time faster…shrug

Great training, girl! Keep up the great work!

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Mainy: Yeah, it’s amazing what happens when I just think about activating the glutes :slight_smile: I know they’ll taper off, but still!

MiM: What Kiefer is really trying to do with carb-loading only at night is manipulate a shit ton of metabolic processes in your body. His whole way of thinking revolves around the fact that as soon as you eat non-green veggie carbs, you inhibit your body’s ability to burn fat. The data he brings in to support it is pretty interesting. He suggests that those training in the morning should actually still eat their carbs the night before, because when you carb load you’re looking to feed your muscles for the NEXT training session. So someone training at 6am would carb load the night before to prep their body for the workout and then do the low-carb thing during the day and carb load again that night to prep it for the next workout. I’m totally in guinea pig mode right now and willing to give the diet a 100% shot. Anything less is a waste of time. And hell, if this works, it means I can gain strength, lose weight AND have pizza every once in a while. If it doesn’t, at least I tried :slight_smile:

Masch: IKR!!! It’s super bad-ass and the top women throwers are my heroes :slight_smile: Most of them are track and fielders. The top woman is actually bad-ass enough that she has a solid shot at going to the 2012 Olympics for shot-putting if she focuses and trains smart enough. She’s super strong. Throws the 28# weight further than a lot of the amateur men :stuck_out_tongue:

I agree on the whole “have to find ways to fit this in to my workout routine now!” way of thinking when it comes to the knee rehab. On my workout days I’ve started incorporating it into my warmup routine. I do less volume overall but I’m still doing it. It’s my off days where I’m starting to get lazy :stuck_out_tongue:

And as far as the diet goes, he’s a fan of IFing it in the morning. Keeps the fat burning process going. The first meal of the day is noon or later. He has a little shake that you can make to keep yourself satiated in the morning that doesn’t mess with the overall hormonal/metabolic processes taking place so you keep burning fat. I’ll be sure to keep you all informed of how I feel it’s working for me :slight_smile: