Week 2 workout plan

I MADE IT THROUGH WEEK 1!!!!! I’ve done really well with the meal plans; my husband has taken it upon himself to cook breakfast, make luch, and do suppers using the menus provided by the Roller Derby Workout Challenge. What a derby hero; let’s all pat him on the back. Honestly, I wouldn’t have been able (or willing) to stick it through without his help. I’m a kitchen nightmare…  he manages to make sweet potato look appealing.

Okay enough of that. Here’ the workout plan for this week; I had no problems last week so I’m looking forward to conquering week two.

Sunday: 10 pushups, 30 second plank (no resting in between), REPEAT 10 TIMES!

Monday: Day off

Tuesday: Roller Derby Practice

Wednesday: Roller Derby Workout Video

Thursday:
10 burpees
30 second squat static hold
10 star jumps
30 second plank
Repeat 5 times
Rest for 5 minutes and grab some water
Repeat 5 more times

Friday: Rest

Saturday: Roller Derby Practice

I think I’m set.

Also had a great derby practice today. I did 23 laps in 5 minutes. I’m just TWO laps short of meeting the minimum skills requirement. My 23 felt pretty controlled and solid, which is a huge improvement over my last (hungover) 25 in 5.  Two weeks really doesn’t seem like enough time to gain another 2 laps so despite being really happy with my performance today, I’m really nervous for the BIG DAY. I’ve promised myself something huge when I do pass; so either new skates or a new tattoo…. I was really thinking skates for a while but now I’m teetering towards tattoo…. my skates are still pretty new so IF I can actually manage to pass in them, maybe I’ll hang on to them for a while longer. Hmm.. but then does that mean I should by myself new skates if I don’t pass? So tattoo if I pass, and new skates if I don’t? I think I’ve just had a moment.

M is for Mutiny

I couldn’t think of an appropriate title for today’s post.

I started the Roller Derby Workout Challenge yesterday and already I’m feeling pretty grouchy…

After a huge breakfast fail (white flour and sweetened coffee), I managed some good choices for lunch and supper. I was kind of unprepared to follow the meal plan perfectly, but I was able to come pretty close. This morning I did manage to follow their breakfast plan, but I couldn’t eat everything on the list… it’s just too much food for me first thing in the morning. Not to mention, I’m suddenly having to cook for myself in the morning…. ugh.

As far as the exercise plan goes: my workout DVD didn’t arrive on time so I did the alternate workout yesterday evening.  I read the plan through first to get an idea of how it was going to go down: 20 squats, 60 second plank, 20 left leg lunges, 20 right leg lunges, 60 second plank, 20 pushups, 30 second plank. OMG that looks exhausting right? Next read: REPEAT 5 TIMES!! Holy French. Well I know my 5 times tables pretty well and yeah that’s like 100 squats 750 seconds of plank 100 lunges on each leg and 100 pushups. Um, I couldn’t make it through the first repeat but I did try my hardest. I managed about 70 squats too, so I’m hurting today.

My strategy for the routine was basically to do as much as I could during each  repeat but try really hard to do 5 repeats. I think I’m going to switch it up for next time and try to make it all the way through 1 repeat and increase the repeats from there. Now so you don’t think I’m in total lack of shape I think it’s fair to remind you that 1) because of the elbow injuries I’ve incurred my physiotherapist recommended NOT doing pushups for now… so I only did a few of them and then did about 3 repeats of 10 wall pushups for each arm instead. 2) The 60 plank is an exercise that I’ve been working *towards* in physio and is often something I use as a substitute for pushups. Right now I can do about a three repeats of a 30 second plank  but after that it’s 10 seconds before I fall flat on my wobbly bits.

Anyways, even though the exercise plan is a little advanced for me so far, at least I’m sure that I’m still pushing my body…. stairs hurt today!

Rolling around the Christmas Tree

I had pretty much resolved to do as little exercise as possible over the holidays. I wanted to give my leg muscles and knees some time to repair, and even moreso just wanted to take advantage of the opportunity to be lazy for a while. But then this happened:

It's all about balance

 

YAY!!!! 🙂 Hubby surprised me Christmas morning with a balance board and 5 lb weights. I suppose he wants to make sure that I’ve got the right stuff come January when we start hitting each other. To my fellow derby girls; I love you, but when push comes to shove (or smash in our case) my goal is to push harder than the rest of you. 😉

And check out that awesome hoodie. It comes from Rollergirlvia my parents and is made by PivotStar…. and it probably stinks cause I’ve only taken it off a couple of time since Christmas day 🙂

After all that balancing and lifting, I’m going to need some serious relaxation… so thankfully, my in-laws provided me with about a hundred pounds of spearmint eucalyptus epsom salts. My knees and thighs are thanking you already. And, I have new books to read in the bath too 😀

Okay, so hopefully this post is coming off in its intended tone, which is in total appreciation of the support I’ve received from my entire family on this awesome journey… I love you all.

Oh and to Mel and Clay; thanks for the wine. My drinking team appreciates your support in keeping me in shape over  the holidays as well.

More money for spandex

Practice last night went pretty… awesome.

First off, we’ve started at a new-to-me, polished concrete arena. Before testing it out, we did some off-skate stuff. During the warm-up, someone  realized that we could play music in there and ran up to throw on a cd. The first song… The Clash, London Calling. Put me right into my sweet spot.

After laps and lunges (maybe I’ll stop mentioning these… they’re going to happen every time) we did a pretty intense off-skate session with mirror drills. Then we laced up and took a couple of warm up laps around the track. The concrete makes such a difference! When I first stepped out onto the track I was a bit wobbly… the concrete is way more slippery than the gym. After skating a few times around the track though I realized the awesomeness of concrete – you can move so much faster with way less leg effort.  Going around the curves is so easy and sweet… you can crouch right down, touching the floor and still make it around the entire bend. Next, we practiced our stops – quite a different experience on the concrete. My t-stops need work –  I admit it. We did suicide drills… skate up to line 1, fall… skate back to the beginning.. skate to line 2, fall, skate back to the beginning, skate to line 3, fall, skate back to the beginning, skate to line 4, fall, skate back to the beginning. Then we did the same thing all over again this time stopping at the lines rather than falling. It was a pretty big night for endurance building, and I’m so proud that we all made it through.

Then we did a new drill… basically we skate around the track and ever so often we “skip” or “jump” over a line…. Umm..since this involves lifting the feet off the ground I’m really not good at this, but I managed to start skipping after a while. After this, we did another really neat drill where you pair up and one person skates in front while the other follows closely behind waving random digits in the air. The goal of course if for the lead skater to look behind themself and call out the number of fingers the follower is throwing in the air. I didn’t mind this too much, except that my balance was seriously compromised when I would go from looking behind to looking forward. And then it happend.

I WIPED OUT!!!

Seriously people, I thought my elbow was broken (the same one that I’d broken before). That familiar feeling of all the blood in my body rushing to the injured limb made the rest of the gym fade into oblivion. Swearing ensued. After getting up and brushing off, I took a few laps around the gym to “skate it off” and then thankfully I realized I wasn’t broken, just a bit bruised. Now I don’t want to end up being that person that gets hurt all the time… first my sore knee (which is so much better now), and now complaining about my elbow…. but what can I say, I’m a bit accident prone I guess. Whatever, at least I get up!

So, I finished the drill. We then did walking cross overs across the gym on skates. I have a really hard time “walking” on my skates, despite getting a lot better at “real” crossovers while in motion. So for this I’m going to start wearing skates more in the house and walking in them instead of skating in them. Hopefully it will help.

Last but not least… the train of pain. The leader steers while the middle-woman pushes the front person and pulls the back person (sometimes its more than 1 person in front and behind to push-pull.. but this time we were let off easy ;)). Okay, so I started off as leader and I was supposed to steer… but I wasn’t properly balanced and… I CRASHED MY TRAIN!!!!! It’s okay, no one was hurt. Then I practiced this drill with a seasoned pro for a while on the outside of the track and really got it down…. so no more problemo.

So after practice I went and caught the bus.. it took me almost 2 hours to get home… ugh that sucks. I saw a funny ad for Koodo…. it had a cartoon of a wrestler and said something along the lines of “our $0 phones leave more money for spandex”…. I was  like, yeah I can totally relate! I also happen to have one of their phones lol.

So we’re back to ice on ice off for the elbow, but I’m completely stoked for the next practice.

The Last Fresh Meat Session

So before I jump into last night’s session, I should probably mention that I have stopped running in the couch to 5k program. Running on pavement was destroying my knees and since I only started running to help my endurance for roller derby in the first place, it seems completely counterproductive to engage in an activity that is making it hard for me to endure roller derby. The doctor said something akin to “your kneecaps are too wiggly, stop running and go to physio” and I think since my new love is on the line I will listen (for once). That said, my endurance is getting better just from going to roller derby, and I think maybe I might start using the eliptical machine at school to see if that is easier on my knees.

Okay, so enough of that… what you really want to know is how the last fresh meat session went.

Well first of all, my butt is really sore today. But thankfully, this time it’s not from falling on it!! I’m slowly getting steadier on my feet, and learning to fall forwards.

We started out with our usual laps, lunges and stretches. Then we went over some of the basic stops and falls from the last sessions. With my knees a little sore last night I admittedly didn’t have as much power in my stops as I had before but I managed just fine. For the falls, I skipped doing the right knee falls and just did the left and double knee falls. I’m actually very good at falling 😉

We spent a lot of  time trying to do crossovers last night. Basically this consists of lifting one leg and crossing it over the other in order to turn. It’s a bit tricky so we tried doing it in baby steps. Here’s the funny part… I find the baby steps even harder than just full out trying to do the whole thing. We first tried skating around the track just lifting one foot up… impossible. My legs think my feet are too heavy and refuse. Then since quite a few of us were apparently having a hard time with this, we tried the same thing only skating straight across the gym instead of going around the track. I actually did a bit better with this – but I had a really hard time getting my left foot of the ground. Also, my right foot will only stay off the ground for a very short period of time. Anyways, after this we got to try it on the  track… I managed to do a couple of proper cross overs but for the most part I’m still only getting my foot about half way over the other. I think this one is only a matter of time – it “feels” pretty right, just needs some practice.

So after all this skating I was pretty exhausted and then it was announced that we would be doing the pyramid drills… oh mama, save my wobbly legs!!! This time I tried to make sure that I was in a lineup of girls that seemed about the same skill level as me (last time, everyone around me was sooooo quick!!!!!) I don’t think doing laps at the end of practice really is representative of my skating overall (or at least I hope not) because by then my legs have the jiggles and would rather be walking to the bus stop. In any case, I’m not nearly as fast as I would like to be, but I’m getting much more confidant on my skates and for the moment I think that’s what really counts.

Did I mention that these sessions are two hours long??? My body already has fewer wobbly bits than it did a few weeks ago… I’m feeling pretty good 🙂

So skating in the living room for this week is going to consist mostly of trying to skate on one foot… I need to build the strength and balance to be able to do this. I’ve been doing some strength training on the wii fit for this specific purpose, but it’s nothing compared to balancing on one leg while wearing skates!

Ohh…. before I forget. This is what I came home to after my session. If you’re a roller derby husband, you’re going to want to take notes on this; this is truly what a roller girl wants to come home to after a hard session!

Steak, mashed potatos, beer and some green stuff….. sooooo good 🙂