Thursday, September 18, 2014

one on one: day twenty-three

I walked into the gym today still feeling pretty beat up from Tuesday's session. The primary area of soreness are my triceps, good lord did (still do) hurt! And let me add that I went back to the gym Tuesday night to join the class in the days WOD and ended up not finishing it. After the first round my shins decided to cramp up, both of them. Have you ever had shin cramps? Holy moly, I think those are worse than calf cramps. Anyway, here is what I did today:

Warm-up: 5 Min Easy Row
Squat Therapy

Work up to a heavy Sumo Deadlift (1RM 185#)
5 x 2 @ 80% of 1RM

Three Rounds:
250m Row + 2:00 Min Lateral Step-overs
1- 54.9 / 26
2- 54.1 / 30
3- 52.1 / 33

100 "Z" Presses (5 Atomic Sit-ups at each stop)

The squat therapy pretty much told me that my hips are still not open, that my ankle mobility sucks, and my knees are not tracking right. Boo! I thought I was getting better, I guess I need to get back to work on those. As for the Sumo Deadlifts, it was fun trying to find my one rep max. I didn't think I'd be able to get that heavy but was happily surprised when I got 185#. I have to admit that I am pretty impressed with myself in the Rowing and Step-overs segment of my session today. Each round I only got better, which still amazes me that it's possible to do when you are feeling out of breathe and tired. The final segment was the "Z" Presses and this was just plain mean of Joon! These are the reason my triceps are a million times more sore now. Thanks Joon!

Overall I felt good in todays session even though I showed up 5 minutes late and frazzled from traffic, as well as tired from not sleeping very well this whole week. I think taking Wednesday off also helped me recover and ready for today. Biggest thing I need to remember is to listen to my body and take time off when needed.

This photo was taken from Pinterest.

Tuesday, September 16, 2014

one on one: day twenty-two

So Coach Tony, owner of CrossFit Stumptown, went to work on his Gym Jones certification a few weeks ago in Utah (I think that's where). While there, he learned a few things and decided to begin implementing them at his gym. Now I can not remember if I ever mentioned what Gym Jones is, but here's my take on it... it's CrossFit on CRACK! Seriously guys, it's crazy shit! Anyway, Tony came back inspired and ordered a SkiErg to add to his arsenal of torture devices (but in all honesty it's really not that bad) and has turned our Friday WODs into F.Y.F. WODs (F You Friday). His goal was to get all his members to do the Triathlon, which consists of 500m on the SkiErg, 50 calories on the AirFit, and 500m on the Rower. Last Friday was the moment of truth and I didn't show up! Actually, I had been going straight for 2 weeks of working out and was planning on taking a scheduled rest day. Though I knew neither Tony or Joon would allow myself (and Aaron) to sneak by this one. So for today's session with Joon, can you guess what he had me do? Yea. I think he's a tad bit sadistic. So here's the details:

Warm-up: Casual 500m Row
Practice on SkiErg

500m SkiErg 2:14
50 Calories AirFit 4:13
500m Row 2:10
Overall Time: 9:05

To have an idea of what it looks like, click here to see a Gym Jones demo of the Triathlon. You are timed in each individual machine but as well as a total time. Your final time is total time (which includes transitions). So how did I feel afterwards? Oh man, I don't know if there are actually words to describe it. I had been hearing for the last few days the different experiences from many of my gym mates. Some that barfed, some who couldn't get off of the floor for about 30 minutes, to asthma attacks, and even coughing that lasts a day. This is meant to test you, you are to go as hard as you can without stopping.

I am not going to lie, this was hard. During the AirFit I wanted to give up, and I would've if it weren't for Joon and the ladies there rooting me on. The SkiErg isn't all that bad actually, I think it's just getting the technique down and knowing how and when to slow down. I was controlling my breathing and trying to stay consistent with my speed. (I did use my inhaler prior to starting this.) Moving to the AirFit is when the dread set in, if you haven't already picked up on it I hate that thing. I never look forward to using it and don't think I will ever be accepting of it. You are suppose to go real hard on this but from the get-go I couldn't, my quads were already burning from the SkiErg. The key is to not look at the screen, look down and push yourself. My hair was making me feel suffocated and my quads were yelling at me. By this point I began to get pissed, not at anyone but at this machine and at whomever came up with the Triathlon. I know I began yelling at the machine and swearing at it. The girls around me began laughing, but I was genuinely upset at it. Getting off of it was a bit challenging my I could have easily just collapsed to the floor, but I hurriedly made my way to the Rower and they tied my feet in and got me going. I know I stopped rowing a few times because my legs and arms were burning, and breathing became such a chore for me. But alas, as always I completed it. I literally rolled out of the Rower onto the floor moving about like a fish out of water. I couldn't focus in on any one discomfort, everything was yelling at me. I didn't barf and I didn't cry. It didn't make me sick like others and I am not experiencing any awful coughs. But the thing that it most certainly did was tax my nervous system. My arms and hands took a while to stop shaking. My mind felt foggy and confused for a bit too. I giggled a lot, but not at anything, I think it was like a side effect- like I was drunk.

What did I learn from this? That I absolutely without a doubt hate the AirFit. That I am capable of pushing myself. That I could have done better. That I am getting better at this stuff. And that I never ever want to do this again, EVER!

This photo was taken from Pinterest.

Thursday, September 11, 2014

one on one: day twenty-one

This will be a short and sweet posting. I am feeling a little unmotivated to come up with much detail to share this evening on my session with Joon today. Not that the session wasn't any good, it was fantastic actually. I'm just not feeling it tonight. Today was actually a recovery session, after Tuesday's brutal hour. We worked on teaching me how to rebound, which is something I don't think I have ever practiced before or am good at. It was a slow warm up to it but eventually I got the hang of the movement. I still need a lot of practice and my shins are a little sore. Joon had me rolling the bottom of my feet and my IT Band out often. Essentially there was a lot of jumping. My adductors and hamstrings are still feeling a bit sore but I am managing just fine. Thank you Joon for fun sessions like today, where I learned something new and giggled!

This photo was taken from Pinterest.

Tuesday, September 9, 2014

one on one: day twenty

Woo hoo I reached TWENTY sessions!! Maybe this is why Joon set up an ass kicker of a workout today- to celebrate. Of all the sessions I have had, todays was by far the worse one yet. Yes yes, I know I always say something similar to that in almost every post but this time, I truly mean it. Today was the first time I have ever, and I mean EVER, felt like crying during a workout/WOD. The coaches always joke about it from time to time saying it's ok if you want to cry, just don't give up. Sometimes these WODs are a mental game and you just have to push through the suck, it makes you mentally tougher or so they say. But today I was breaking, mentally I was struggling and breathing was so erratic. With every movement something in my body was yelling at me and my mind couldn't deal with it, a few times I expressed to Joon I want to cry and he simply said, "don't let it break you." So I fought against the tears, and I promise you I was literally on the verge of shedding tears as I squat yet another squat, but instead I just grunted, moaned, and exhaled loudly. So here is what sent me over the edge:

Warm-up: 500m Row
Extended Warm-up:
     Tabata Russian KB Swings 25#

10 Rounds of:
20 Sec Max Effort on AirFit
3 Min Rest- Perform 10 Back Squats
(5 Rounds @ 105# / 5 Rounds @ 85#)

Results of AirFit (in Calories)
1- 11.3
2- 15.5
3- 9.5
4- 11.8
5- 11.8
6- 10.5
7- 12.3
8- 11.3
9- 11.2
10- 13.4

This is pretty much all I did and it was utterly horrible. My legs, primarily my quads, hated not only Joon but myself. If you have never gone max effort on the AirFit (Airdyne), you've been warned. To do that than have a 3 minute rest period where I had to perform 10 back squats within that time frame was so brutally hard, not just physically but mentally. The end result is that I did do it, I never gave up and I did my best giving my all. Even on a day I walked into the gym and told Joon beforehand that I was feeling quite tired and that I didn't know if I COULD give me best. Under those circumstances I still performed well. Could have I done better? Probably. My body can, but it's the beast of the mind that holds me (us) back. Besides my second round where I got 15.5 calories, I managed to get a big number on my very last round. We can dig deep when we try.

When it was all done I laid there on the floor for a bit and caught my breathe and whined in discomfort. My first attempt in getting up failed with me just falling right back down, I was experiencing spaghetti legs. After a few more minutes I managed to get myself up and moving around, with a couple of close calls. Once I got to my car though I have to admit that I did get all watery-eyed. This was a very tough workout for me but I am happy I did it and didn't let my mind stop me. Happy Twentieth Session Joon! :)

This photo was taken from Pinterest.

Saturday, September 6, 2014


I watched a documentary about a 13 year old girl from Holland, who has been sailing since the day she was born, wanted to sail around the world solo. I was instantly hooked to the screen and couldn't stop watching. At a young age she knew she wanted to be the youngest person to do this. She worked little odd jobs to make some money to buy a boat that she and her father fixed up. She set out on her own to find sponsors and to plan her own route. Her father at first didn't think she'd accomplish this, but she did. When she contact the school to have them give her the curriculum she would need for the next two years, that was where she hit her first road bump. Family services were called and for a year they battled with the court. At the end the court said that she is best left with her father and could continue on with her sail. She departed shortly after at the age of 14. Her name is Laura Dekker and she's an inspiration.

After watching the documentary I thought about it and how remarkable it is for such a young person to truly know what they want to do. And not only know, but then not wait until they were older to do it and work for it now. At the age of 13 I was so far from that sort of maturity, I had no clue what I wanted out of life. I am now in my 30's and I have only begun to grasp at what I want. The beauty of this is that there is no set time in life where you need to have it figured out. We all have different journeys that lead us to new and different experiences. Some start early, and others later. There are many times when I wish I knew half the crap I know now at an earlier age. How different my life would most certainly be but what would I have missed out on if I did? There is no point in having regret in life experiences. You take what has happened, you learn from that experience, and than you apply it to your future and move on.

I am feeling a lot of appreciation right now for what I do have, for what I have experienced, and for all those who have and are helping me along in my journey. I feel fortunate to be part of a place I had driven by a million times and never noticed until I looked for it. This place has been my sanctuary, a place where I have experienced a lot of growth and have made some wonderful friendships. It's essentially become my fitness family. I could go down an enormous list of some really exceptional members that continually inspire me but that would require a lot of typing and a lot of reading on your part. I do want to recognize two important people though, and that would be Coaches Tony and Joon. I think the cosmos aligned everything right up to them becoming business partners in order for me to find them. Without them, their chats, their knowledge, the atmosphere they've created and continue to feed, I don't know that I would have ever found my path. You both have opened my eyes, have and continue to teach me what I am capable of, and are so dedicated to your passions. There are no amount of words I could EVER type to share my appreciation for the two of you. But thank you for everything you do for all of us at CFST and beyond.

Feeling appreciation is such a positive energy. You can't appreciate something or someone and be full of anger and hate. If you are surrounded by negative energy and want a change in your life, find something/someone to be appreciative of and focus your energy on that. I promise you that all the people and/or things that are negative will slowly drift away. To my followers and to my random readers, thank you. Even though this blog was started for myself the feedback I get from you who have learned something from me or has been inspired by my experience continually drives me to continue. Your words are always kind and positive, and always appreciated!

This photo was taken from Pinterest.