Friday, February 27, 2015

crossfit open 2015 & injury

Last year I competed in my very first CrossFit Open, and in the very first WOD (14.1) I scored a big fat zero. It was 7 minutes of doubleunders and even though I managed to get three of them the night before, I could not get at least one when it was go time. I continued to compete the next four weeks even though I could no longer log in my scores. I had no illusions of going to Regionals but I gave my very best. Well CrossFit Open 2015 is here and the very first WOD (15.1) is this Saturday and I will not be able to fully participate even though I am registered. I will fight to get one rep in so that I can log something in, but I unfortunately hurt my right wrist last Tuesday. It has gradually been getting better but my grip is nowhere near what it was and there is so much swelling that any deep bending causes so much pain.

My boss/doc says I have a sprain/strain and that I just need to give it some time to heal. For once in my life, I am going to listen to him and not push myself into a potentially serious injury. I am frustrated that I got myself into a situation that affects my level of participation in the CrossFit Open. I am however certified to be a judge now and look forward to helping my great gym out.

I wish everyone at Stumptown the very best luck!

Tuesday, February 17, 2015

was down with the sickness

So I have been absent here, in CrossFit, and in parts of my social life with a nasty cold. Last night was my first day back in the gym in 13 days, yea 13! Thankfully the training program I am on is having a light week, great way to ease myself back into it. Though I am feeling a million times better, I am not 100% yet and that was evident last night when I felt like I ran a marathon after only an hour of light lifts. Over the weekend I purchased my very first pair of Oly shoes and so I had a chance to try them out last night. At first they were a bit awkward to walk around in, but after a while I forgot about it and noticed a difference in some of my lifts. These things actually make a difference, who knew! I am looking forward to feeling 100% again and I hope that is by the end of the week. I did sign up for the CrossFit Open which starts at the end of this month. Hopefully I don't die, ok well that won't happen but I really don't feel prepared for it. I'm just gonna go and do my best and have fun with it.

That is it for now, I will keep you updated with my sessions with Joon (they will start up again next week) and updates on my progresses- wall walks are almost complete! Take care everyone and stay healthy!


Sunday, February 1, 2015

the gorilla takeover

This weekend was the second annual of The Gorilla Takeover competition that my gym, CrossFit Stumptown, and CrossFit Mt. Hood hosts. This time around I didn't volunteer or compete, but instead was there to cheer on Aaron, and his partner, Matt. They competed in the men's scaled team division and came in third at the end. It was an incredible experience to be a part of. I am unbelievably proud of these two guys on how hard they worked. 

We had quite a few members from CFST that competed and they all fought real hard through those tough WODs. I'm so absolutely proud of all of you: Kay, Zoe, Chris, Jenna, Angel, Joe, Adam, Austin, Chris, and of course Aaron and Matt. You all should be so very proud of yourselves!!

It was fun to see how very different each competitor was within a division, and than the differences between a scaled and rx division. There were plenty of new competitors but also a great deal of those who have been around the block. Some were stronger than others and some were fast than others. But the one consistent thing you witnessed was the sheer determination they all had to keep pushing through the suck. Whether it was the AirFit, the burpees, or the farmer carries. No one simply gave up, they worked until the work was to be completed or the time stopped them. And it still surprises me to see other competitors stick around to cheer on their very own competition. This is most definitely a community of people who understands what hard work and effort is and isn't afraid to share in the pain and pleasure of it all.

I am a proud member of the CrossFit community and look forward to my future with it.

This photo was taken from The Gorilla Takeover FB page.

Tuesday, January 20, 2015

one on one: day thirty-eight

Today's session with Joon is with my having three days off from any sort of CrossFit or training, not ideal. This morning I really wasn't feeling like working out and it took a lot of my energy to get up, eat, and get ready to go. But once there at the gym, I started to perk up a bit. Jumping on the rower help me as well. Now that I am following a starter program for Olympic Weightlifting, Joon has restructured our sessions to compliment that and help me in other areas that really need some help and are on my goals list. This is what we worked on today:

Warm-up: 1500m Row
Extended Warm-up:
   KB Ladder 25# Swing/Goblet Squat 5/10/5 Reps
                      35# Swing/Goblet Squat 5/10/5 Reps
                      53# Swing 30 Reps x2

Ring Work- played with just hanging off of the ring in a hollow position and with my knees up.

The Jefferson Curl 10x

Than,
V-ups 20x
Banded Pull-ups (no kip) 5x
V-ups 20x
Banded Pull-ups (no kip) 5x
V-ups 20x

Cool-down on AirFit for 5 minutes

The KB work felt more like a workout than a warm-up and I am amazed that I swung a 53# KB. All of the KB work was to be done without putting it down. On my last 30 of the 53# swing I broke it up into 3 random splits as my hands and lower back had enough. I need to chalk up as the KB threaten to fly out of my hands and my back wanted a time-out. The ring work was fun, other than ring rows I have never actually played with the rings before. Doing a hang from the rings was far easier than doing it from a pull-up bar, I will keep practicing these on my own. I am not sure how to explain what the Jefferson Curl is, but let me just say it is absolutely amazing and completely feels great on the spine! The v-ups just plain suck, I'm not good at them. I think it is mainly because for a very long time I couldn't do them because it would be too painful on my tailbone. But today it didn't bother my tailbone at all. It was still hard though, my form was awful. Practicing a strict pull-up is hard, even with a band. I have gotten so use to using a kip to help me that I haven't really helped the necessary muscles that will get me to do a pull-up. Another thing I will be working on.

Overall it was a good session and I feel great. My hands are killing me, especially after going back to CFST tonight to work on my program and practice the ring hangs again. I want to say that my hands are getting use to the abuse but they aren't yet. I do have some calluses building up but the pain hasn't lessened one bit. I am looking forward to a day when it becomes tolerable... cause it will happen, right?!

This photo was taken from Pinterest.

Saturday, January 17, 2015

week one: completed

It has been an incredible week, and yesterday I made some amazing advances with my lifts! I completed my first week of the starter program via Catalyst Athletics, with much to be happy about and a better understanding of where I am weak. I have been moving non-stop since Sunday and I am not as sore as I was expecting to be. I know it is not from a lack of pushing myself, as I did weights that I didn't think I could do and supplementing my program with other "work in progress" stuff. My shoulders and lats are probably the most sore, but even than I could go lift more without any hesitation. I feel that becoming strict with myself with stretching and mobility work everyday is a huge reason why I am feeling better than just ok.

Yesterday, the last set for week one was finding my single heavy (1RM) of the Snatch, the Clean & Jerk, and the Front Squat. Firstly, the Snatch is where I am weakest, actually any movement where I have the bar over my head and having to squat is a weak movement for me. I know that the very last time I did a Snatch was on September 16, 2013 and I could only do 55#. Now for those of you reading this that do not know what these movements are, a Snatch is where I lift a barbell from the ground to overhead as fast as I can while receiving it in a squatting position. This takes a lot of control and balance, and as you can imagine the heavier the weight the harder it becomes. Because we do more Power Snatches and Muscles Snatches in the WODs (no squatting), I never get enough practice with the movement. This is by far the most challenging and the hardest of movements but I know if I keep at it I will get better at it. Anyway, I managed to PR my Snatch exactly 16 months after doing it last time and got 65# and if felt really good. I didn't struggle to get the bar up or hold it in the bottom of a squat. I did try to do 70# and just couldn't get the squat to stick without dropping the bar.

My next movement was the Clean & Jerk. I have never done the Clean & Jerk until I started this program. In our WODs we only ever do the Power Clean & Jerk, and even this is a rarity. I didn't even know there was a difference between the two until I went through the videos on Catalyst Athletics. I had no idea how much I could Clean in general and I knew that the heaviest Split Jerk I have done in the past was 105#. Combining the two together was going to be interesting. Earlier in the week I did the program with 85# and last night I established my 1RM being 105#.  I feel that the Split Jerk can definitely go heavier but given that my Power Clean 1RM is only 115# and I couldn't even Clean that amount, I think it will take some time before I can get past this weight.

The last movement was the Front Squat. My last PR was in September of last year when I did 115#. And because I know I let the weight mess with my head, I worked up to 105# and than began adding weight without calculating how much was on the barbell. I kept adding the weight in increments of 10# so that I didn't waste time or tire myself out before reaching my true 1RM. In the end I ended up having a 35# PR at 150#. I honestly think I could have gone further but by this point my wrists and elbows were done and I didn't want to risk hurting myself. I am beside myself and incredibly proud of my accomplishments.

I am taking today and tomorrow off, giving my body a much needed break but still focusing on stretching and mobility work. I want to be prepared for next weeks program where the reps will go up and possibly some of the weight will too.

This photo was taken from Pinterest.