Another Week, Another Change....

As some of you may know, this week, I went back to work Full Time….

And guess what I’m doing? I’ll give you a hint, it’s something I love to do and something i’m pretty good at (or at least I like to think so)!

And it’s got nothing to do with the gym

Or Cooking….

Give up?!

I am now an Online Content Writer - yes, I get to Blog / write / review for a living! How amazing is that!

And that’s mainly down to this humble Blog and the feedback I have had from my lovely readers, so thanks to you all too!

However, I had forgotten how tough working an 8 hour day was…especially when I factor in all the things I do around the gym - cover sessions, train myself, eat, sleep (when it is appropriate too!) plus my 40 minute drive to the office….where has my day gone?! It’s only week one!

What am I going to do?

Make changes, and quickly!

So instead of a 7am session, (or the odd 10am when I was on lates!) I will be in from 6am… all my food and clothes for that day will have already been prepared and waiting for me and I will need to be more on the ball when it comes to day to day tasks. I am also lucky in that there is a gym at work too so I can make use of that too - which will be great for my competition prep!

I have found that I struggled with the amount that I ate - being away from home for pretty much 13 hours each day is going to take some getting used to! Breakfasts have had to be pretty early and so I am finding I need to eat again around 10 - then lunch at 1, something maybe in the car home and then dinner once I'm in - but that doesn't seem to be enough! I'm sure I will get used to it  -  all about adapting to change and making sure I have a Protein Shake handy!

However, I am determined to make this work as I am very excited about this New Start - Go Me! :)

Anyway, back to the point of this Blog - 

IFC Training Camp

This weekend I was lucky to attend The IFC Training Camp in preparation of the competition in November. It was a chance to meet some of the other athletes that will be competing, run through the events and rules of the day and to go through some posing - We will have to do one ''body building'' pose, but the rest will all be fairly natural, just about knowing how to present yourself  - but that alone is daunting!

Last Years' Champ Gauri (third right) with some of this years Contenders!

I was really nervous about going - I didn't know what to expect and to what standard everyone else would be - I even dragged James with me on the 730am train for moral support!

I needn't have worried though - the guys and girls that were there were all great - it was a relaxed atmosphere and ranged from novice competitors through to Fitness Models. 

It was really interesting to learn about everyones' else backgrounds and reasons for competing in The IFC - I get the impression that the ''Family'' feel that there I have found in Strongwoman comps will ring true here too - it has been created in the hope that it will empower women; and I certainly felt empowered walking away, slightly shaky, on Saturday afternoon!

The end of the afternoon was rather fun - we got to do some filming for the next ''Girls of the IFC'' Promo video! I should be making an appearance in the promo - especially after doing, like, 20 Barbell 60kg Squats...without a rack....! Oh, and a Weighted Dip with a 20kg Chain round my shoulders...!

Check out Charlotte in the one from last year here!

https://www.youtube.com/watch?v=5_8-QUTCsfs

The new one should be out soon, so keep an eye out for it!

Ooh, also - tickets for spectators are now available and are £20 - I would be extremely grateful of any support on the day! It's going to be a tough one!

Buy tickets here;

http://www.officialifc.com/entry.php

A little bit of an update

Despite the changes these last 2 weeks, I’m still going strong - I’m still sticking this out - and seeing results, slowly but surely

I Obviously had to buy this after a positive Instagram response!!

Firstly, body fat is back down to 11.7% - I WILL be 10% come November! My weight is also stable for the moment, I am still currently sticking to the 1400 calories to maintain this however, and will keep this up until my next Biosig or end of August, depending on how I am doing...

Nice to see my back leaning out nicely!

Anyway, enough from me for today, I will be back next time with info on the type of training I'm now doing, including some programmes and ideas to try at home!

I'll part with this shot, from the EBW Hawaiian BBQ...yes, that's me and Mia...yes, Mia won! 

I was the only person who matched her in height! 

Franki xx

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The IFC - My First Fortnight

Feels good to be back guys. I'll be honest, I had really lost my writing mojo for several reasons, but now after a few changes, The Blog will be up on a more regular basis again!

As some of you may be aware, this year I have set myself a very different goal from those that I have worked towards before. No Strongwoman or Weightlifting Comps now - now, I'm going on Stage!

Well, sort of.

I've entered The IFC  http://www.officialifc.com/ - a competition based 50% on How you Look, and 50% Strength. But I'll still be on stage in little Shorts and a Sports Bra....Eeeeek!

Each event is scored based on how many reps you can do in 1 minute. I'll be competing in the 55kg Bodyweight Category which will mean I have to do;

55kg Squat
55kg Deadlift
Bodyweight Chin Ups
44kg Bench Press
33kg Push Press

I have tested the events twice so far, to see what my increases could be - in 3 weeks I added 6 squats, 2 deadlifts, 2 push presses and 1 Chin Up. I feel all the scores so far have been pretty solid, so feeling positive already, which is great!

So what am I having to do differently?

Well I now have 5 compulsory sessions a week, with 2 extra conditioning programmes to slot in when I can. They vary from Heavy Strength, Low Rep programmes for my Bench and Squat, through to Fat Loss, High Rep, Muscle Specific ones to help aid my body composition.

On top of this, I am back to a strict eating plan - no Dairy, Alcohol, Sugar or Wheat as I know these are bad triggers for me - and I need this stomach to lean out!

I can see this becoming pretty challenging over the next few months - we have a lot lined up including birthdays, anniversaries, and a mini break (which all focus around food, lets be honest!) but I am totally 100% committed to this. I need to do this, for me as well as my clients, I want to set an example and inspire them further.

I am so lucky in that my good friend Charlotte competed in this very competition last year - so she knows exactly what I need to do. She has even offered to help  me with posing and training which is such a big help.

I am also using My Fitness Pal to track my calories and macros - currently on 1400 calories a day to bring my weight back down and to help lean me out - currently living on Fish, Veg, Fruit, Lean Meat and Corn Cakes! As well as Peanut Butter for the good fats, obvs!

I entered the comp 15 weeks out, and below are my Before photos.

Note to Self...Get a Tan!
 

Started at 12.1% at 56kg Bodyweight - aiming to be sub 10% come November 8th (comp date)

Obviously, I have a lot to work on, but I am confident that I can do this, and do myself and Team EBW proud on The IFC Stage!

I will keep you updated with progress and snapshots of my programming throughout the next 13 weeks, but for now, I shall leave you with this link - me FINALLY getting a 100kg Back Squat!!

Most of my Daily Updates are over on my Intsagram https://instagram.com/frankinapolitano/ so head over and Follow Me for regular insights into my training (and what I'm eating!)

 

Franki xx

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Twitter: @fnapolitano2
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Elite Females

As you know, I run 2 Female only Body Composition classes a week - and the ladies have worked so hard, I felt they deserved a post all to themselves

So, who are we talking about here; Kat, Rachel, Georgie, Katrina, Zuz, Kerry, Ngoni, Robyn, Jo, Jenny, Zoe and Marie all but a couple were completely new to weight training and some hadn't even been in a gym before.

My ladies all range in age, circumstance, background and fitness levels, yet they all had one thing in common - and that was the want to train in an accommodating and friendly environment, preferably with others of the same mind set.

Over the last 12 weeks, they have seen some new faces and drop ins, hit some PBs and encouraged one another to do things they hadn't previously thought they could - things like flipping a tyre, doing an assisted chin up, and even being able to get through a finisher without needing to pause ;-)

So I just wanted to show a little gratitude to each lady, highlight an achievement of theirs and hopefully the encourage her to carry on, on her journey;

Kat - Completely new to this environment and style. On her 2nd session after 1 assisted attempt, she managed to flip a tyre unassisted twice - and the elation she felt was clear to see - proved so even more by the texts I received the following day!

Rachel - Had a little previous weight training experience and is a keen runner. Already a while into her journey and just looking at her transformation photos will show you how committed she is. Last week she managed several banded chin ups despite previously claiming she wouldn't be strong enough...! :)

Georgie - Never set foot in a gym until she started with me and initially lacked confidence due to this, fearing the other ladies would all be ''machines''. This quickly changed when she witnessed the strength she actually had and that I wasn't just being mean when I told her to up the weights. She has just signed up for the EBW 6 week Christmas Package, she's caught the bug!

Katrina - Previous experience from our PT sessions and hit a great Bench Press PB just before she went on holiday to New York, feeling fabulous I must add ;-) she is also an active member on the WOW Facebook group I admin and never short of motivation!

Zuz - Has trained with EBW for nearly two years and is one of my most experienced EFs. This doesn't mean she is ahead of the others, but what it creates is a second pair of eyes and ears to the session - she is never shy about correcting form (or upping her partners weights!) or sharing her training knowledge if I am helping one of the others.

Kerry - relatively new to weight training and PTs with Katie. Always extremely focussed and works very hard. We went through the Bar Routine workout a few weeks back and over 5 rounds she managed to slash her working time by over 1 minute! Extremely impressed by this!

Ngoni - New to EBW and only really ever used a DVD to work out from. Initially apprehensive about a group environment for the same reason as Georgie, but after training for just a few weeks, upped her training to 3 times a week and recently did a 52.5kg Trap Bar for reps without knowing the weight - she was thrilled!

Robyn - Also new to EBW and already pretty strong! Always works hard and isn't afraid to ask questions about technique and 'why' - which is a good thing - Keeps me on my toes too ;-) she knows how to challenge herself in a session and will always opt to push a bit more - amazing work ethic!

Jo - Has trained with us for a few years and also runs and plays hockey amongst other things! Despite a longstanding injury, she does not let this effect any of her disciplines and instead correctly adapts any session to her needs - even so, I still get the blame when she cant walk after a session ;-)

Jenny - One of our superstars! At only 17, Jenny was picked to train for the UK Skeleton Team, getting through to the penultimate stage of trials. Despite juggling college hours and work, a part time job and of course, race practice and competitions, she still manages to join us bright and early on Wednesdays.

Zoe - Our resident Deadlift Queen! She has trained with us for a few years and currently - and probably will forever - holds our Female U60kg Deadlift Record with a Huge 140kgs!! Again, not afraid to share her training knowledge with others and always works to capacity. Does swear a bit though ;)

Marie - Joined us in March and adapted to the training very quickly. Wandered into the world of competitive Strongwoman, but recently decided to refocus. Currently PTing with me and trying to instil her new found training wisdom on her other half! Very encouraging and not afraid to help others in a session.

The reason I have done this is because I feel they all deserve some recognition for their hard work respectively.

Training with us isn't just about how quickly you drop the pounds, how fast you can run or how much you can lift, it is about making the right choice for you and bettering yourself. Yes of course most of our goals are to look a certain way or to reach a certain weight, but where you start is just as important.

Equally, above I referenced the ladies' strength - and I mean this in both a physical and psychological sense. We aren't looking to recruit a gym full of Strongwomen, just to help you on your journey - and hey, if you do want to compete, who better to talk to?! ;-)

Back L-R: Kerry, Ngoni, Georgie, Rachel. Front L-R: Zuz, Kat Robyn. Katrina was in NYC!!

 

 

 

 

 

 

 

 

 

But while I'm on the Elite Female subject, lets just give a little more recognition to a one other lovely lady.... 

 

 

Charlotte

 

She recently competed in her first figure-esque show, the International Fitness Championships at The Health and Fitness Expo in Manchester. This working mum of one is certainly an inspiration when it comes to overcoming everyday obstacles that get in the way of training and I wish her all the luck in the world for November 8th when she will be competing in her First Bikini Show! What's her secret you ask? She gets up early! ;-)

 

 

 



 

I hope you enjoyed todays post and the love I have shared for the ladies above! This post isn't at all subjective either, it is simply to highlight the achievements of those that train with me and the rest of the EBW Team and to hopefully dispel a few myths surrounding our training and ''requirements'' of our clients.

 

Franki  xx

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England Strongwoman Championship Final - September 2014

As you know, back in April I qualified for this comp - rather unexpectedly! In the run up, I was feeling a little nervous, especially as this would have only been my 3rd Strongwoman competition to date and I had no knowledge of the other ladies that had qualified in my category or their strength levels!

When the events were announced earlier this summer, I was really looking forward to the day - albeit some of the events were tasks / weights I had never attempted before - A Car Deadlift / Car Pull / 60kg Atlas Stone...enough to scare some people off!!

Sure enough, some events were changed and one even dropped altogether.....and here, as is tradition, is a run down of the day...with photos!!

Saturday morning I was feeling good - and not as nervous as I thought I would be, or have done for previous competitions, which was a great start!

Weighing in at 53.2kgs, I was the lightest competitor and the lowest weight I had been for a while (not intentionally I must add - although this did play on my mind for the day...but it could've been the scales!!) 

Following the athletes meeting, we gathered into our 3 categories - u63kg, u75kg and o75kg, ready to be introduced to the crowd. This was actually the most nerve racking part of the day - being called out one by one to be introduced to the spectators!

Intros done it was time to warm up and crack on with the first event...

Event 1 - Max Log Press - Opening weight 40kg

All u63's had to do a 40kg opening lift, with three nominated lifts after this. Originally my plan was
to start at 50kg, but a niggling shoulder injury led to the decision being 47.5kg..which I pressed with ease and felt confident to follow up with a 50kg. Again, this went up easily and I was ready to go for 52.5kg - which would've been a new PB for me!

I cleaned it to my chest easily, not even thinking about the weight, it felt good. I went for the dip and press, but it just wasn't there. I brought the log back to the tyre and caught my breath. James had advised that should I miss the first go, I rest until there was about 20 seconds left on the clock. That way, I didn't tire myself out trying over and over again, as we had seen previously that morning.

So I went for the 2nd attempt - and it went up a bit further..! But I couldn't fully press it and it came crashing back to my chest...I was gutted! I was so close!


Event 2 - Quadbike Deadlift - Frame with Side Handles.

The weight for this wasn't confirmed, but we worked it out to be about 150kg.... 70kg Bike + 20kg Frame + Katie (60kg)....

At the point at which I stepped on to the platform, I had 19 reps to beat. Prior to this, I had said that I would've been happy with 5 or 6 reps.....

I got strapped in, and off I went. The first few were really quick as it felt so much lighter than I thought it would! This came to my detriment though as I was disallowed a rep for being too quick... I reset myself as I had lost my footing, and carried on. And On and On! I total, I managed to lift the frame 24 times, but had two disallowed lifts, meaning my score was 22, leaving me 3rd in this event - which I was pleased with as 1st and 2nd place scored 26 and 24 respectively!

Watch the video here :) https://www.youtube.com/watch?v=lr8jsHc5Fvg&feature=youtu.be

I also managed to rip one of the calluses off of my right hand - which I didn't notice until James pointed out it was bleeding....! A quick trip to the on hand physio saw it patched and taped up, ready for the next event....

My poor hand!!!!
 

Event 3 - RAC Van Pull - 3.5 tonne

I was looking forward to this, its something that I hadn't ever done - apart from a car pull, so didn't really know what to expect. I had watched a few of the other ladies, noted which techniques worked and which didn't....and I had in my head exactly what I was going to do...

But somewhere between those thoughts and starting the event, my mind went blank.

I didn't start low enough and this was my major downfall. An event like this works best the lower
your body is to the floor...and I just didn't so it and I don't know why...

I managed to move it, only a short distance before I started to go dizzy and loose my breath - the harness was pressing so hard into my diaphragm I struggled for air - this coupled with the sense of failure I was feeling, I was ready to give up. I then heard Mum shout ''get ANGRY Franki!!'' to which I semi screamed / cried / roared at and pulled once more - but I wasn't going anywhere and the van started to roll back (it started on an incline...) I managed to stop it moving and heard ''time'' shouted...so I dropped the support rope. When I did so, people screamed at me for dropping the rope and that I wasn't finished - they hadn't heard the time be called, so I picked up at started pulling again....!!!! But it was over... and I was done....and managed to rope burn my left palm.....


Event 4 - Farmers Walk, 60kg each hand 15m x 2

Now if you have been following this blog, you will know what happened to me the last time I had a farmers walk in a comp (yes, THAT ankle photo...) so it's fair to say that I was nervous going into this one. Even worse given both my hands were shot, I wasn't too happy.... but I had told myself all I need to do, is to remember to Stand, Stabilise and Go - and not drop them! Glad to say, this is just what I did - no drops, no nearly broken ankle, not even a knock into one of my legs - and I was just pleased to finish uninjured. I managed the run in 20s, which is what I had aimed for, so pleased with that!




Final Event - 60kg Atlas Stone over Yoke

I knew this would be a tough one due to my height - I'm about 5ft 2" and the yoke height was just under my chest and the Atlas stone weighed more than me...this was going to be hard!

We all tackied up and prepared - if you have ever used tacky, you'll know just how annoying it is! For those of you that haven't, it is an adhesive gel like substance that is used for grip - applied to the arms / t shirt etc. to stop the stone from slipping. I was covered in the stuff!

James has set the target for 5 reps, but I wanted 8 to beat a previously set score. The event started and the stone felt light as I pulled it into my lap and hugged my arms around for the raise. it went over easily and thudded to the floor - and I was already in agony - the concrete and tacky had literally ripped the skin from my arms, so when getting in position again, it's all I could think of.

I got to the 5 and went for the 6th, but couldn't quite get it over and it fell into my chest and I gasped for breath. I reset and hauled it off the floor and over in what almost felt like 1 motion!! Time was called and I was finished - although disappointed with myself for not getting 8 - even though I could barely breath and my chest was burning.

Atlas Bruises the next morning...!

 

Overall, I came 7th of 12 and I was feeling good - the talent from all the competitors was amazing and it was great to see so many other women involved.

Well done to Gina and Jenny who came 2nd and 3rd respectively and to Becki for completing all the events despite having not trained due to illness and not pulling out!





U63kg ESWC Competitors



 

U75kg ESWC Competitors

O75kg ESWC Competitors

As always, thanks to everyone that came down to support - it really does mean so much to have you there rooting for me! Hopefully next year I can put on a better performance for you all!! Again, thank you to James for not only being such a great coach and always encouraging me to push on, but for also being my rock :)



Me and my Coach :)



My Family, Beth and Jen

Beautiful Zuz :)

And all those that cleverly avoided the camera! Jeanette, Hannah, Natasha, Keith, Howard and Chris!

7th Strongest in England!!!!

So...what's next?

I am going to rest! I wanted to take a break from competing until next year so I can do some different training, some more body composition stuff, change my diet up a bit....but now I have seen there is an U55kg competition id December, I am contemplating entering that!!

Alongside this, I have been doing lots more yoga and really enjoying it! I am currently taking part in an Instagram photo challenge of a different pose each day which is really fun and a great way to learn! Here is just a couple of my favourite poses so far....

I also need some recovery time... those stones have left me needing to wear long sleeves for nearly a week....not a great look when starting a new job!!!

People ask why I do so much, why I train as a Strongwoman - the answer is simply that I enjoy it and love what I do and the challenges it brings... I thrive off challenges! It helps me better myself and allows me to continue inspiring and motivating others!! Hence the Bruises and the Awkward attempts at Yoga poses ;-)

What's your view on challenges - do you see them as a negative nuisance, or make a positive out of said obstacle and flourish?


Anyway, as ever, I'll keep you informed with what I'm up to and what i decide to do next!

Until next time...!

Franki xx


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BNSF Britain's Natural Strongest Woman 2014

Another Comp, another write up, so here we go...




My Good Luck Omens

After a lovely day winding down on Saturday with Georgie, waking up Sunday morning at 6am felt easy. Minted Lamb and black coffee down, I was nervous. Food and bag ready to go, I started having doubts again, and was shaking with nerves but James reassured me that being nervous was a good thing and to not think about it until we got there...so I tried!



Upon arriving at The Centre for Functional Performance in Watford, I was greeted by the ever smiling familiar faces of the other Strong Ladies, including fellow EBW Coach Sara who had got down early to weigh in and eat! She had done a huge weight cut for this comp and luckily for her, she made weight...although it meant I was now also competing against her too! Once Morgan had arrived and we were all kitted up, it was time for an obligatory EBW Photo.....

I weighed in over 10kgs below the category weight which made me the lightest competitor...! At this point, we all received a goody bag containing our comp T-Shirts and a shaker, complete with protein (which was yummy!)

With 10am fast approaching, it was time to start warming up for the first event. It's fair to say that warm up didn't go well at all and I was in a bad frame of mind. Feeling very emotional, I avoided talking to people....and then I was told I would be second to go. So I started panicking...

Event 1 - Overhead Medley; 30kg Block x 1 into 35kg Log x 2 into 40kg Axle as many reps as possible  - 75 secs

Simple, press 30kg above your head. Easy. I've pressed more than 50kg above my head. But for some reason, I just couldn't get that block to go up.

In the warm up I attempted it and dropped it on my left knee as I placed it down, so all I could feel was that throbbing pain. That coupled with me battling to keep from crying mid - event, I just lost it. I attempted three times, each time swearing rather badly (sorry!) and then dropped the block on my left foot. I just wanted to give up. 4th attempt and with massive encouragement from the crowd, it finally went over my head!

After what felt like an AGE!!!

Straight into the log, 2 reps easily, I was pleased, but knew I was struggling for time to get any axle presses in. Still fighting back tears and trying to ignore the pain in my knee and foot, I took hold of the axle, attempted a clean but dropped, I had nothing in me. Then time was called and I stormed off and sat in the corner. What an awful performance. I was gutted.

Points: 1
Event Position: 7th










Event 2 - Max 18" Axle Deadlift

I felt good about this event, one that I had put a lot of work into in my training sessions so felt I needed to make up for my poor performance in the overhead.

All competitors had to do an opening 115kg lift and then nominate their 3 remaining attempts. We were told previously that the biggest lift would earn a new BNSF British Record, so I was pretty excited!

Having warmed up to 140kg, 115kg felt effortless so I opted for my first lift to be 160kg. Warmed up again and did 160kg, so changed my first lift to 170kg.



My Record Winning Lift!!

My first two lifts were 170kg and 190kg - both felt really good, no back pain, no fatigue...so I went for what I had originally aimed for; 200kg - and I was the only u65kg competitor to attempt it.

Stepping up to the bar for the final lift, everyone was cheering. Adam, the host, reiterated the fact that this lift would be nearly 4 x my own bodyweight, and hearing that was enough. 200kg went up, just like that, no jerking, kicking, screaming, I was amazed! And I had just earned myself a record!! This certainly made up for my overhead performance! I was firmly on a high!

Watch the video here: http://m.youtube.com/watch?feature=youtu.be&v=TGaSg116Ams

Points: 7
Position: 1st








Event 3 - Farmers Hold, 60kg Each Hand.

It was too wet to do a Farmers Run (which I was secretly glad of because of my ankle and falling over abilities) so instead we did a max hold. I was last up and the longest held before me was an incredible 1 min 57 secs - so all I had to do was hold to 2mins...

Once they were up, I shut my eyes; I didn't want to look at anything to be distracted, I just needed to focus, which I did. I had asked James to shout out how long I'd held for, but I couldn't hear anything.

All of a sudden, I opened my eyes, and I don't even remember why. I looked across at Nina who was also in the hold for her category (and who also set a record with a 230kg Deadlift!) And saw the strain in her face. I started to wobble and did all I could to keep my shoulders from moving. At this point I think it was Katie and Ben I could hear shouting ''STABILISE!!!'' but I just couldn't and mine came crashing down just after Nina, with a 1 min 6 sec hold....rubbish!!

Trying to hold on....

Points: 2
Event Position: 6th










Event 4 - 80kg Big Wheel Squats

I had been squatting a lot in the run up, but hadn't really tested my 1 RM for a long time - so I went into this knowing my previous 1 Rep Max was only 85kg...

Warm up went well, although the heavier I went, the less I could control my Bambi Knees! But I Felt good and ready to get this out the way! James and I hadn't even spoken about what to aim for, so I didn't have a target...

Racking out, it felt so light, I felt positive and ready to go. 1st rep - I bang into the bar behind me and put myself off, even hearing a few ''oohs'' and ''ouches'' from the crowd - but I get up. And I keep going. I really don't know how, but I ended up with 11 reps, failing at the bottom on the 12th...going over to the #teamEBW crowd, James is beaming saying I'd done him proud, thinking I'd only manage 5 reps - I was buzzing and so ready for the next event! Although this was slightly dampened by Jenny and Becki getting 18 reps....but who cares, I was happy!!

Points: 3
Event Place: 5th









Event 5 - Carrying Medley - 30kg Block into 40kg sandbag into 59kg Circus Dumbbell into 70kg Duck Walk.

Ok, the end was in sight. I was tired and happy, but just wanted to get it all over with. Had a quick practice with picking up the dumbbell as this was the trickiest object to pick up.... and I felt ready.

I had to beat 34 secs so in my head, that was 15seconds max on each item....

Even though the block and I had made enemies earlier that day, it went up easy and felt light. Into the sandbag, and as this was tightly packed and could stand upright, I opted for a squat and hug pick up, again, feeling easy. The dumbbell was tricky - I had to pick up low, pull into my lap and get my arms under it as quickly as possible, and think I missed a bit of time here as I wasn't overly confident with it....but I got it to the end of the track and straight into the duck walk. It certainly didn't feel like 70kg and I honestly think that's the quickest I have ever moved with a duck walk. I managed 30 secs in total, which I was more than happy with. I was just glad it was over!

Points: 5
Event Place: 3rd

Overall Points: 18
 
Competition Place: 5th

Then came the trophy presentations; Claire and Jen from the Over Category both winning special awards, for Best Calves and Best Entertainment respectively.

Claire and her Calves!

Jen with her Viking Power!

Then Nina and I were presented with our Trophies for our Deadlift Records...queue another shy walk from me up to collect my trophy from Adam and have some pictures taken!

Nina collecting her well deserved trophy!

Frankie - Winner of the Overs!

Jenny - Winner of the Unders!

I placed 5th overall and was happy with that! Sara however placed an amazing 2nd considering her gruelling weight cut and self doubt - Well Done!!



EBW Have a pretty good line up of Coaches!!

And of course Morgan who also placed 5th in her category. She did exceptionally well despite also being the lightest in the overs, up against some truly strong women. Very proud of my training partner!

Morgan about to start her 100kg Squats!

#teamEBW !

 Once again, I would like to Thank all of those who wished the three of us success, it is a massive help! Especially to those who came all the way to watch us...we really did appreciate it!

And once again, a Huge Thank You to this chap, who as ever the professional, managed the diva strops, tears, swearing and foul language of three ladies perfectly :-)

 

 

 

 

Lastly, a huge Congrats to Jenny, Sara and Nadia on placing 1st, 2nd and 3rd respectively, truly amazing, all three of you!

 

 

It was a pleasure to meet a new group of ladies, and I am sure we will be all seeing a lot more of each other in the future

 

 

 

BNSF Britain's Natural Strongest Woman 2014 Competitors!

Oh yea, and me and my new Trophy of course :)

 

 

 

 

 

 

No rest for the wicked though, after a day off yesterday, I was back in this morning for a squat session to re test my 1RM - I managed 91kg, which was pretty good considering the weekend..! I am aiming for 100kg by October...if not sooner!

 

 

 

Franki xx

Facebook: Franki Napolitano
Twitter: @fnapolitano2
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Competition Time...Again!

So only two more days until the BNSF Britain's Natural Strongest Woman takes place and I'm happy to say I feel ready! I am under strict instruction to not train and it is killing me...I will be glad of it on Sunday though!

To keep me from bouncing off the walls, I am focussing on Yoga at home - stretching and relaxation to keep me sane and it's working....Sort of!  I am starting to notice a huge improvement in my flexibility though which can only be positive for my comp prep, right?!

Anyway, as I've said previously about comp prep, that's what it's all about, Preparation. What effort you put in before hand in order to be at your best for the day. How to prepare for such events, physically and mentally.

I'm not afraid to admit that at first, I wasn't sure I even wanted to enter this one, I don't know why, a mix of fear, apprehension and self doubt I suppose. Scared of losing face so to speak, after all, my main focus is to inspire others isn't it? How would it look if I didn't do very well this time? Fell over again? Came Last?!

Well, none of that matters at all, and this is what I have been telling myself. It has taken a lot of hard work for me to even consider entering such a competition, and the mere fact that I am proves to me that I deserve to be there.

By doing so, I will be setting an example for all my other Strong Ladies who want to compete, but don't yet have the confidence. That's my biggest drive for the day, you guys.

Right, back to being light-hearted please...!

I haven't yet picked what my breakfast will be on Saturday, although it will be an early one as we need to be in Watford for 830am... But I'm banking on a few extra minutes in bed whilst I have it made for me ;-)


A Breakfast Calzone would go down a TREAT!

Tomorrow I will be prepping my food for the day; I usually go for sausages (as they are ok cold - I actually prefer them that way!) and some sweet potato wedges, coupled with some raspberries and cashews to snack on. And lots of water! Regularly at these types of competitions, I see competitors with energy drinks and sweets - I think I would be seeing stars with all that sugar!! But hey, we all have our own mantras and preparation!

Morgan and Sara are equally ready - Sara recently won Basingstoke's Strongest Novice with Morgan placing 4th in the same comp, so they are quietly confident! I haven't been able to train with Sara but from my sessions with Morgan, I can tell she will do well  (I'm just glad she is in the category above me!) has hit some great PBs recently, and I am sure both ladies will do themselves, and EBW of course, proud come Sunday.



Just some of my training wounds...!

Lastly, I am just looking forward to seeing all the Strong family again. There is always such a great atmosphere at these events and I'm sure this one wont disappoint.

I think this is why I like Strongwoman / Strongman Competing as much as I do - rather than bitchy rivalry that you may find in other sport, I can honestly say that to date, I have witnessed no such thing at any comp I have been
to. Male or Female!

Everyone appreciates how bloody hard you have to work, the physical and mental exhaustion, the cuts, bruises and falls that happen, and everyone is respected. It's brilliant. Even just being a spectator hives you a real buzz!




I know a few people are interested in coming along to support us all, so the address for the event is:

Watford Gym
Sandown Road
WD24 7XA



I love this! Gutted I didn't buy it!

It's 8:30 Friday morning and I am already tetchy and wanting to lift something heavy....! Bring on Sunday!

And see all of you lovely ladies then - looking forward to it!



Franki xx

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