Yesterday brought to the end the Summer challenge for 2011 @ Crossfit Jozi. But the in ending it only means the end of the 7 week challenge and the beginning of a better lifestyle.
This challenge has set in concrete a better lifestyle for me, in eating correctly, In Sleeping correctly and in Training regularly but most importantly with good mechanics and Intensity.
Personally the last 7 weeks has been a massive learning experience, I definitely feel I have upped my fitness and endurance levels and mentally my moods have improved significantly..the saying is certainly true...healthy body, healthy mind.
Looking at the box, a lot of new friendships and bonds have developed over the last few weeks, it is amazing to watch CFJ grow not only in numbers but as a strong community and that is thanks to the good attitude that everybody brings to the box every single day. It Certainly is becoming a place for people to go when they have some time on their hands, speak to a few peeps and throw around some weight...it maks you feel better after a long day ;-).
Now for some feedback on the challenge:
Diet - Overall I stuck to the diet 99%, I had the odd burpee here and there but I stuck to the guidelines and that is something I am proud of. But what I have learnt is that I certainly need to measure and weight my food intake and eat accordingly...my goal over the next few months is to find that balance that will keep my energy levels up and assist to increase muscle mass.
Sleeping - I make sure I get 7 hours min a night and I cherish it - #NUFFSAID
Training - Strength training will be my goal for the next few months..I will set some new goals within this bigger goal by going in for a few extra sessions to ensure that my mechanics are correct...Mechanics and intensity will lead to results.
Baselines:
Weight - over the 7 Weeks I lost 5KG's but more importantly my bodyfat % Decreased from 18.12 to 11.48...my lean Body mass remained at 55KG's...:-)
Clean and Jerk - Went from a 70KG to a 75KG, the most important thing here for me..is that my mechanics and speed have improved...Cleaning 75KG's yesterday felt awesome..the bar popped up and landed so nicely..it's awesome when it feels smooth! I defintely have a new found love for O-Lifting and cannot weight to hit Saturday O-Lifting classes to learn and improve.
Grace - Baseline Time 3:35 on 17 October / 2:18 on 6 December.
To be honest with you, I am not entirely happy with this, yes on paper the time looks like a good improvement... But I think I my mechanics were slacking purely because I was more focused on achieving a time than moving correctly. And I take this as a learning experience...this is what makes Crossfit so interesting..we have to think, plan, prepare and execute...not just step up and throw the bar..that will limit you down the line. mechanics are Key...Bottom line!
My cleans were good, they felt good because I am using more hip extension, and the bar came up well everytime....but my overheads..I need more aggression and I need to get the lock outs perfect...and that is where I have dissapointed myself...
Grace we have a date in a few weeks cause I am coming for you and we gonna move propely girl.
In Ending....the challenge has been a success for me in more ways than I can begin to explain, I feel a better person for it and it has put me on a path to set many new goals..these kinds of things can be life changing in a sense that you realise you can accomplish something with commitment..and in doing so you set new goals. That is human nature we love to push our limits and do things we thought we could never do...this is what crossfit has done for me.
Thanks to those who read the blog and to Imti for being a great inspiration...
See you in box Peeps
Peace
Rubs
Some EPIC personal challenges await....Give it horns!!!!
