Updated Jan, 16th 2013
January 15 2013
Ok, so we are suppose to do a fitness assessment and I have decided to use the general physical skills as listed in this document: http://library.crossfit.com/free/pdf/CFJ-trial.pdf
GENERAL PHYSICAL SKILLS EEEEEEEEEEEEEEK!!!!!! Oh dear god i have a lot of work to do.
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
January 11, 2013 (i think)
If you want to make God laugh, tell him your plans. Lately I have been feeling this way I set goals and objectives and I just can not follow through for one reason or another. Below are the goals that I set at the beginning of the year. I was registered for the 5K training program (still am) and had been working for several months on increasing my walking stamina, I had even begun to jog a bit. I go to the first practice, and during the dynamic stretch, I felt a rip. it is hopefully just an incredably bad flair of plantar fasciitis. It's bad. I had to drag a walker out of storage and can only walk one step at a time. I know that things happen. It could miraculously heal overnight....ummmm hummmm maybe they will let me transfer my registration to the summer training and I can still complete the program.
In 2013 I will accomplish the following:
-Lose ≥ 60 pounds
Is this realistic, I think so. I weighed 250 pounds this morning and I am 5'4" tall. Once I get under 200 pounds I can start to figure out what will be an appropriate goal weight (though I must say that I am targeting 20% body fat...we'll see what works when I get closer)
-Complete an 11 week 5k group training program
I want to be able to run so that I feel safer being out at night by myself. i also want to participate in a healthy group activity to help develop more IRL friends.
-Set monthly goals.
I like this concept, new challenges present themselves, new interests develop and my fitness improves in ways that I really can not predict right now.
-Put the weight that I take off of my body onto the bar so that I am squatting at least as much combined weight as I am now. (375 pounds for 4 reps)
I don't want to lose the muscle that I currently have. i think this is a realistic goal.
Here are the goals that I am working on for January:
-Participate in 7 session of group 5k training.
I injured my foot, I may not be able to proceed with this goal for the month.
-Lift three days a week following the Stronglifts 5 x 5 program.
I got this one. it is coming along nicely.
-Eliminate meat, most eggs and most dairy from my diet.
I am transitioning to a predominantly plant based diet for ethical reasons.
-Target 1900 for my daily average calories.
My RMR is 1980 as measure by a medgem device at the doctors. They estimated my TDEE at 2376 (that does not include any exercise)
Let's see how the things that I learn over the next couple of weeks will impact these goals.