On Saturday, the 24th of September a group of awesome people - athletes, youth, adults, all came together to complete a tough workout that took a lot from their bodies. The reason why we all came to put ourself through THIS workout, is simple - raise money for a charity school in Ajman (Al Manar Eman Charity School). This school is home for many abandoned and orphan children.
So how much was raised? Dhs22,000 ($6,027)! My PREVIOUS POST has all the details of what will be done with the money. You can still donate if you want to, just get in touch with Candice.
What was the workout? It was split into two categories (RxD - done internationally) and scaled (depend on the person ability).
Note: m=men, w=women.
Check HERE for the top three in each category. I was, well, placed fourth in the scaled version, with a total of 210 reps. Anything above 300reps & you're a beast!
So I will now leave you with this 2min video I created.....Oh and if you can't stand metal music, turn the volume down ;).
Thanks to everyone who came and supported us, those who took pictures, and mainly the organizers Candice & Ben for making the event happen!
On Saturday, the 24th of september, CrossFit LifeSpark Dubai are hosting an event where athletes will be completing a workout which aims to raise funds for a charity school in the UAE.
The Fight Gone Good workout will be carried out in aid to Al Manar Eman Charity School in Ajman, which is a home for many orphans and abandoned children. It receives no support from the government, and relies on donation from the public. Meaning, YOU!
People can come in to support the athletes by sponsoring them or being part of the event themselves. All money collected will used to buy equipment for the school.
Crossfitters, all around the world, on yearly basis gather up to support local charities. Such move also helps raises awareness among the community about those less fortunate. But the twist is....
It's also a scored workout - which makes it just as much as a challenge. I like challenges and being a new crossfitter, I am participating in the event and show support toward the community by competing to raise awareness and raise funds through sponsorship. Please contact me if you're interested in sponsoring me (and I will fill you with the details!)
So what's the workout? It will be scaled for newcomers, but rather RxD (as prescribed) for those who are able to handle it. So anyone can join in, gym-newbies or athletes.
3 Rounds of 1 minute at each station: Wall Ball Sumo-deadlift High Pull Box jumps Push press Row (for calories) REST Score is total reps completed in the 17 minutes. Check VIDEO to see the workout!
note: A sponsor could say: "I will give you 1AED (or anyXamount) for each repetition, if the person finished a total of 500 reps in the whole 3 rounds", they will donate 500AED OR a sponsor could say "I will give you XAED to be part of the competition."
Quick wrap up:
Date:Saturday, September 24, 2011 Time: 12-3pm Where: Star International School, Dubai, Click here for the map. If you: want to compete: Dh50 minimum want to donate/sponsor: as you wish. For more information & filling the sponsorship form visit CrossFit Lifespark Dubai HERE and about the event in more details HERE.
EDIT (20/9/2011): CrossFit Lifespark Dubai announced that those who sponsor the athletes at the Fight Gone Good, 15 people will have a chance to earn a spot in their "On Ramp" program (check HERE for details). Also the money raised will be used to buy the following: - 10 new AC’s - 10 Projectors - 30 new windows - Basketball/sports equipment
Active Regards, Yours truly, GymFreak @999fitness.
There are many gyms in the UAE, some high-end, some not so expensive, some extremely commercial - but there are some gyms, which are rather few - that really focus on just quality training.
For the past three weeks, I have spent my Friday's going to a camp, Olympic Weight Lifting in Dubai, coached by Derrick Branford, an oly lifter himself. Personally, I really enjoyed the camp and have learnt a lot regarding the mechanics of the movement - as most of the time we focused on practicing with just the barbell. Warning: ehm ehm, expect a lot of bruises though, man enough?
Being new to doing regular Olympic weightlifting, literally about 6 weeks old, how much I can lift is not yet a major concern in particular, but rather get the movement. It doesn't hurt getting personal bests (PBs) every week though ;).
The nature of the sport requires a lot patience, timing, speed, power - and I would say, a bit of instinct, as well. We mainly focused on the Clean exercise and the different ways to progress to it, as well as the snatch, clean & jerk, and overhead squat.
I am the kind of person who would learn a lot from watching than being told how to do something, and what I like is how Derrick's coaching focuses on "animated" movements, if I may say - which I find helps me get the feel of how the bar should travel up your shins with patience, and then reach the upper thigh before exploding the hips for the pull, then the drop with the front squat (click on link above to see the movement.) Sometimes, it looks too easy and too fast, but once you're there and trying it - it's a whole new level.
There are honestly a lot of training centers in the UAE, and personal trainers - but I always appreciate working around people who are passionate at what they do - believe in it - and believe others can do it, too.
I may not, honestly, know much about the Olympics in the sense of history, competitors, how to get there - but I know I enjoy Olympic weightlifting, and after competing in crossfit next year, I will seriously consider the sport and pursue it to the fullest.
For those interested, Olympic Weight lifting camps will resume in November, I believe.
Yours Truly, GymFreak @999fitness
p.s. This is my personal view and is not influenced by any factors.
I have been training for almost two years, but I got tired of just going to the gym for a typical gym workout, and not be able to use the physical strength I know I was developing. Waking up on a Saturday morning, my knees were hurting me as I injured it more than 3 months ago and it had a deep bruise. For some reason it resurfaced, but I still decided to compete at an event hosted by CrossFit LifeSpark Dubai.
In Crossfit, there is something called a WOD, which translates to Workout of the Day. On Saturday, the WOD was titled 31 Heros , and anyone could have been part of it. There is a story behind the WOD name so please click on the link above to know more.
Basically the workout required teamwork and it was 31 minutes long (very long for crossfit standards, but yesterday was a special case.) The team of two needed to finish as many rounds as possible (AMRAP) of the following:
8 thursters (me and my partner did 15kgs)
50 pull ups (I can physically do only 10 at one go MAXIMUM, so I had to rest before going onto the other reps, which got me looking like THIS! And yes, you are not supposed to look pretty while training ;).
11 box jumps (I did 24inches)
Photo credit: Tanya Gannon
While one person is the doing the above and going through each exercise, the other person is walking/running with 12kgs (females) 24kg (males) on their shoulders for a distance of 400m
So say I have finished 11 thursters, and 15 pull ups, when my partner would come in and finish the rest (35 pull ups and box jumps and I pick up the rest again after I have done the 400m walk. Going through the 3 exercises, with all reps, that's one round. My partner and I have finished 3 rounds + 5 box jumps.
Being part of the community and engaging in this competition was one of the most amazing and exciting things I have done regarding my fitness. It really makes me want to push harder and pursue a career in fitness and become an athlete. I met a lot of inspiring people, and everyone was rooting for everyone to keep pushing hard.
Hopefully, I will be part of another event on September the 24th, for this cause.
This Ramadan has definitely been a journey for me. Unlike last year, I did not have to deal with so many things. All I had to do was fast, pray, and exercise.
While this year, I have a full-time job in the media industry - and it goes without saying - a 24/7 kind of job, whether I like it or not. Due to the time constraints, I did not make the time to plan my eating habits, however I did plan my exercise - up to an extent.
During the third week of my training, I actually almost had a melt down, because of exhaustion, feeling not up to par as I did last year, and did not see myself adding plates to the barbell. It crushed me.
I worked very hard for the past two years to get where I am today. People tend to overlook that aspect about who I am. God knows how many times I fell off the wagon, but I had to get up again. I freakin' love weight lifting. I just do.
So after a push from my trainer, Candice Howe, who might I say is the fittest woman in Asia as per Crossfit standards, I finally started upping my game again.
I know I am physically strong, but sometimes my mind fails me. Hence that day I just felt I couldn't go through the workout, I actually gave up. However, giving up in training is not who I am so I walked into the gym with a new mindset. Since then, I have seen a strange jump in strength gains - and not by the amount of muscle of fat I have lost or gained - but by the capacity my body is able to go through.
Although Ramadan, is not over, I can proudly say that in Ramadan I have achieved the following:
- My first 6 reps pull ups (something I couldn't do before!)
- My first 52.5kgs x 3reps with squats. I never shared this before - I actually have a fear of squatting! So imagine me squatting my own body weight on my back?
- I also have lost some body fat and have leaned out a bit, despite my eating habits are the most. I am still consuming whole-foods for the most part, aside from gaimat!
And what saddens me is to read about people "overeating" in Ramadan, or spending hours watching the TV, while they could've exercised in that hour. Some say to me that my tweets makes them crazy, as they have gained X amount of weight in Ramadan, and have eaten X amount of food. Well, if you wanted to be healthy, you'll do something about it. It is what it is.
And I chose to stay as healthy as possible in Ramadan, keep training hard, because I want to reach somewhere, whatever that place is, I know I want to compete as an athlete one way or another. Maybe not this year, or next year - but I am hungry for it, and I plan to get a bite.
Within two weeks, a special month is approaching. Ramadan is the 9th month on the Islamic calendar and it's where Muslims all over the world fast from dawn to dusk. Most people in Ramadan feel that there is lack of time to exercise, so they decide to ditch training all together - either because of the lack of time or proper planning.
This post will include the following:
Possible weight lifting times, with pros and cons.
Possible cardio times, with pros and cons.
What I did last year (training-wise) & worked well for me.
p.s. Before applying any of the below, consult a physician or a nutritionist. I am neither. This is based on knowledge gained through previous research & personal experience. Ramadan & Weightlifting:
Generally, the body uses carbohydrates as a main source of fuel, secondly fat, and thirdly, muscle. While fasting, your body mainly uses fat as a source of energy, and if you did not have enough or proper nutrition, it will use muscle. In other words, lack of proper nutrition may cause a loss in muscle while fasting. More on nutrition in Ramadan next week.
Studies suggest two main options for weightlifting in ramadan.
1) two hours BEFORE breaking the fast:
Pros: The idea behind training before breaking your fast, is simple. You can eat right after training (iftar), and can have multiple meals for recovery.
cons: Training on a fasted state means training with low blood sugar, meaning you may feel dizzy and some may get nauseated. Also, your body will lack the energy to go through, say a heavy weight-training session, and use your muscle for energy, instead of carbs or fats, causing muscle breakdown and increase in corsitol hormone (aka "stress hormone".)
My conclusion: I personally don't see the benefit of weightlifting while fasting, as you don't have the energy to go through a moderate-intense workout. Unless your plan is to lift light weights, and personally prefer it; knowing you will not get dizzy or injure yourself & understand how to eat properly to maintain your muscle mass.
2) two hours AFTER breaking your fast:
Pros: Training after iftar (2-3 hours later) would mean your body has the right amount of energy/calories to go through a grilling workout and you'd be hydrated enough through the workout. Lets not forget lack of hydration could lead to dizziness.
cons: The cons, muscle-gain or loss-wise, are slim to none; so no cons there! The issue is mainly finding the "right time" to fit in a good workout session during Ramadan. Training during Ramadan should be short and avoid useless "exercises"; such of those bicep curls or leg extensions.
My conclusion: I mainly prefer working out a few hours after I have eaten Iftar, because I have the right amount of food in my system to go through a good weight training session and I am not afraid of losing muscle mass. Also, it's best to stick to compound lifts, instead of isolation exercises. It is also possible to GAIN muscle in Ramadan as per some studies, but it's not something I know well in terms of details to share as of yet.
Do read my PREVIOUS POST to understand why I value muscle perseverance.
Ramadan and Cardio:
When it comes to Ramadan and Cardio, it's very simple. It really depends on your goal.
Do you want to lose fat but don't care much for muscles? Then the best time to train is before breaking your fast, although training in a fasted state DOES burn fat because lack of glycogen, so your body uses fat for energy. However, it also uses muscles for energy, hence losing muscle mass. Again, remember, muscle mass is an active tissue and requires more calories, and the more lean muscle mass you have, the more calories your burn = less body fat.
My conclusion: It's doable if A) you can handle low-impact cardio, B) not get dizzy due to lack of hydration, C) don't care much for muscle loss.
Do you want to preserve muscle mass, and gain little or no fat? Limit cardio session to 2x/week, keep them short but intense, anytime between Iftar - before Sahoor, will just do. Your cardio session should not be longer than 45 minutes. I prefer 20-30 minutes.
My conclusion: It's the safer choice to do intense cardio after having broken your fast, and between the hours it's permissible you eat. If you wish to do cardio while fasting, make sure to stop immediately if you felt a spell of dizziness.
What I did last Ramadan:
Last Ramadan, after doing a lot of research, although still learning, I found that FOR ME training two hours after I have broken my fast worked very well for me. Not only I had energy during my workouts, I saw strength gains and I recall this was the month I added 5kgs (55kgs that time) into my DEADLIFT (sorry, it's the lift of my life!)
Last year I had a 4-split training program; which means 4 days of weightlifting broken into A) legs, B) Back/Biceps, C) Chest/Triceps, D) Shoulders. Frankly, it was waste of time as a routine, however I did gain strength, lifted heavier and started doing half chinups all during Ramadan.
As for cardio, I did a 20-30 minute boxing routine twice a week. I firstly did gain a bit of fat the first week as my body was adjusting to the new routine, but soon after that I was able to maintain my weight and muscle to fat ratio.
This year I plan to do the same in terms of time to workout and almost similar workout routines. That would be three days weightlifting (sticking to big lifts; i.e. deadlift, squats, pull ups, chin ups, bentover rows, chest press, and a few other olympic lifts). Also will be doing an MMA class twice a week as I do now, but at night. My training routines will not be more than 45-minutes, except MMA, which would be one hour. In addition I will have one light-day (i.e. either brisk walking or yoga), and finally one full day of rest, most probably Friday or Thursday.
I very much realize the importance of Ramadan to our souls and us understanding there are many unfortunate people out there who lack food and water that we have an abundance of. It is also the month of forgiveness. However, I think it's also important to keep taking care of your health nonetheless, and have the chance of knowing how to do so, should you choose to keep training in Ramadan. As a fanatic, I cannot stop. So, if you plan right, you can still carry on your religious duties as well as have a balance between your life and religion. Hence, I wrote this last year: Prayer can make you stronger - literally.
In other others, it's all about trial and error and learning what works for your and your body!
Also, please keep in mind the above cannot be achieved without a proper nutrition plan in Ramadan. This will be for next week's post.
Yours truly, GymFreak @999Fitness
Please leave your comments below or if you have any questions, don't hesitate to ask!
