Fit = Healthy

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. 

  • For the level that I can exert myself at the current time, I am pretty good in this area. I can only get my heart rate up to 146, but regually sustian it at 125 without being winded.
  • Since I am 48 my max heart rate is 220-48= 172. If I am working between 65% and 85% I'm doing good and I am routinely between 112 and 146 when working out.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

  • A half an hour is about as long as am doing cardio, but I have never really tested it to see how long i can go so I guess that is a goal item *TEST HOW LONG I CAN GO KEEPING MY HEART RATE ABOVE 65% (112 BPM)*

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

  • Not too shaby in this area. Deadlift 115, Squat 125, Bench 55, Row 70, OHP 50. I will continue to work on Developing strength through the Stronglifts 5x5 program.

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.





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