this old knee

You may have noticed that my resting squat challenge went stale. Unfortunately my right knee became quite inflamed and irritated, I gather from overuse. Between the resting squats and doing plenty of squat WODs at CrossFit Stumptown, my knee finally had enough. My chiropractor had me take some time off, which worked out since Aaron and I were heading out of town for the weekend. While gone I had moments where it felt great and then moments where it didn't feel so great. We had access to an indoor heated pool where we went, so I took to swimming a couple of times. Hiking on the snow at Crater Lake without proper shoes proved challenging as well, I did fine and only had one moment of pain. I am currently still not doing the resting squat challenge and will probably not go back to it on a day to day basis. Giving myself another week or so before getting back to it on a limited basis. Today I did some burpees and box jumps, it was the most intense movement my knees had to deal with in over a week. So far I feel good but we will see how they feel tomorrow morning. Running hasn't been an issue either, thank goodness.

My schedule will be changing this coming Monday, as I will begin Spring term of the Fit Tech program. I will pretty much be at school or work Monday thru Friday while still fitting CrossFit into my schedule. And starting April 14th I will begin a 10k training program for the race I want to do this coming June. In other words, my postings may become far and few between, but I will NOT stop posting. I will make every effort to post, at least once a week to two weeks. It's a great stress release and allows me to share my thoughts!

Oh, and I achieved something today. Did my first WOD with Burpee Box Jumps and RX'd. Only had one mishap and managed not to hurt myself! :)

This photo was taken from Pinterest.

day 10, 11, 13/30: resting squats & realizations

My resting squat is definitely getting better, though from time to time my knees (specifically the right one) decides to be bothersome. I think the change in weather right now is not helping either. On day 11 I managed to get a flat-footed squat for a moment. This is a huge achievement and means my ankle mobility is getting better.

Day 10 after a sweaty WOD

Day 11, felt good in my squat & got some stretching in.

Day 13 after the CrossFit Open 14.3 WOD.

The day before participating in the CrossFit Open 14.3 with my gym mates I practiced my box jumps. I haven't been able to actually jump the 20 inch box. For the actual WOD step-ups are legal, so I knew I would be fine but at some point I need to get over the mental hurdle that stops me from jumping onto a box. So I practiced with a box up against a lifting platform, it makes the box about 16 inches. I then placed a 25# bumper plate on the floor and jumped onto the box that way, that make it about 18 inches. When I got comfortable with that, I changed the 25# plate with a 10# one. This made me a little nervous, but after a couple of failed attempts I got the hang of it. The next step was to remove the plate all together and just jump up from the ground. And on my first try I nailed it! I did it a few more times and nailed it each time! I FINALLY got box jumps! Now at the Open I didn't do box jumps and did step-ups as I was informed these would be more efficient.

And, today I got my new jump rope in the mail today. We sized it to fit my height and I will give it a go this week. Maybe I will finally get double unders! I will keep you posted on my progress (or lack thereof).

*There was no day 12 in resting squat due to knee issues.

day 8 & 9/30: resting squats & measurements update

On day 8 of the resting squat challenge I was having some issues with my knees. I knew I wasn't 100% out of the pain zone, though I have been having many more good days. The act of squatting or doing lunges was too much and so I opted to refrain from the challenge on day 8. Today, day 9, I worked on my resting squat for a little bit. More to work on some stretching for my thighs and hips than anything else. Soreness has decreased some and I think I should be able to get back to working on my resting squats tomorrow. 

Today was my 5th appointment in getting my body fat percentage and measurements. With a couple of hiccups along the way I am still managing to shed some inches. Here is where I am after 10 weeks!

Body fat: 28.09% with a 0.97% loss

Neck: 13 inches with no change

Arm: 13.75 inches with a 0.25 inch loss

Forearm: 11 inches with a 0.25 inch gain

Chest: 40.25 inches with a 1.75 inch loss

Waist: 38 inches with a 1 inch loss

Hips: 45.75 inches with a 0.25 inch loss

Thigh: 24 inches with a 1 inch loss

Calf: 17 inches with no change

I am feeling pretty good. I think I will see even bigger losses in the coming weeks. I will keep you updated!

day 6 & 7/30: resting squat challenge & pr's

Last night my knees were pretty sore from all the pounding it's taken this past week. While at a sports bar checking out the Portland Timbers game, I finally had to stand up from my stool and just stand. I didn't get a lot of resting squat in yesterday but working on more of it today. The knees aren't as sore today either.

Yesterday while at the CF Open 14.2

At home after an Olympic Weightlifting class & Tabata Sit-ups

Every Sunday I attend an Olympic Weightlifting class at my box to fine tune the movements. We work on Snatches, Cleans, and Jerks. Today I managed to PR on my Clean & Jerk. My snatches are getting better too! And on Friday, while doing the CF Open 14.2, I PR on the OHS. It's amazing what you can accomplish when you put your mind to it!

day 4/30: resting squat challenge & the first step to my new road

I've made it to day 4 of the resting squat challenge, and even as I type this I am squatting. I am experiencing no pain in the knees and my ankles aren't feeling strained. However, I can only hold the resting squat for about 3 to 5 minutes at a time before my legs get tingly. This is still an enormous improvement from my first go around of the challenge. I'm still using a heel support as well but some moments I will squat without heel support and let my heels hang so that the ankles can get some stretch in them. I have been working on mobility in my ankles as I know they are pretty tight.

Took a minute at work to squat.

As for my first step to my new road is with the change of my work schedule. Today was my last day at Lula Health Center, a bittersweet day. I will miss the ladies I worked with tremendously as they are all very talented and have big hearts! I will now only be working at one job while attending school. I am very fortunate to continue to have an awesome boss that is willing to be flexible with my work schedule so that I can attend school at the maximum hours possible. I'm ready for my new adventure to begin!

day 3/30: resting squat challenge & understanding the snatch

Now I know I didn't do an accumulative 30 minutes of a resting squat today, I'm pretty sure it's more like 15, maybe 20 minutes. I have a great reason though, my legs are crazy sore! And it didn't help that in today's WOD we were working on a 1 heavy rep on power snatches and then snatches for 20-15-9. But here's the amazing thing, today I finally got a grip on the snatch. I haven't been able to get beyond a 55# power snatch and a 35# snatch. After attending an Olympic Weightlifting class at the gym on snatches and then tonights more in-depth breakdown, something in my head just clicked. The weight didn't feel as heavy as it normally does. My 1 heavy rep on the power snatch tonight was 75#, a PR! And after some practice on the snatches, I can comfortably do 35# (which is what I did within the WOD) but I know I can do 55#, it's just sloppy and I wanted to focus on technique tonight. I feel amazing! After the WOD tonight I had to complete my Tabata Squats for the the March challenge, so a few others who are in the challenge as well joined me for 4 minutes to get them done. I got 85, I am pleased with that number.

Anyway, after all that, I worked on my resting squat and I felt incredible. My hips are definitely opening up and my knees are feeling less strained/pained. They are exceptionally sore this evening but still functional! I am making progress!

Using 10# bumper plates under my heels.

day 2/30: resting squat challenge

So today I did not do a full 30 minutes of a resting squat. After yesterdays WOD and my constant knee issues, I was feeling far too sore and some slight knee pain to keep at it. Maybe I will make up for it tomorrow, we'll see how the knee feels. I do notice though that I am getting deeper in my squat and I don't instantly fall backwards when I don't use heel support. My ankles are regaining some mobility/flexibility. AWESOME!!

Squatting in jeans is a challenge!

experiencing a little fear

In a matter of 3 weeks I will begin my first term in the Fitness Technology program at PCC. I'm really excited to be starting a new chapter in my life and hopefully on the road to a more successful and happier career. I have been so busy for the past couple of months trying to get everything to fall into place that I haven't really taken a moment to sit back and really take in the gravity of what is happening around me. On top of getting everything situated for me to enter this program, I had signed up to participate in the CrossFit Open, I am still currently taking a class through PCC via online, and I am still hosting monthly fitness challenges for myself and others. I don't feel like I have had any down time where something wasn't plaguing my mind. Last night as I laid in bed I took a few minutes to clear my mind of everything else and thought about what I am about to pursue. I allowed myself to revel in the excitement of getting accepted into the program, getting my appeal to financial aid approved, and having many of my past credits transfer over. But what I did not expect was to feel fear. For a moment, and even right now, I am scared that I am making a wrong decision. Whether it be, will I like what I get out of this experience or will this hurt me financially later down the road. Finding CrossFit has changed my life, for the better, and I can not imagine not having it anymore. I like the rush of excitement when I hear the clock countdown to go, I love how my body is changing and how much stronger I have become, but most importantly, I am amazed at how confident I have become. Not just in CrossFit but in every aspect of my life. I decided to take the road to becoming a physical trainer, and hopefully later a CrossFit coach, because I want to help the other Nikki's of the world out there to find themselves the way Joon and Tony (and my many box mates) have helped me find myself. I guess my fear is, will I be able to? I suppose only time will tell but I am definitely look forward to all that I will learn in the next two years. And more importantly, I look forward to see who I will become when I am done.

day 1/30: resting squat challenge

So a while ago, not exactly sure how long ago, I joined a 30 day squat challenge. Every day you hold a resting squat for as long as you can for up to 30 minutes. I wasn't being very consistent with it so I decided to start the challenger over, today. In fact, I am finishing up my 30 minute squat as I type up this blog posting. It is kind of a weird position but it works. I highly recommend this challenge to anyone who has issues with squatting, because the truth is, there is NO reason why you can't squat. Check out the challenges Facebook page and give it a peak and a try. I promise you will be thankful you did!

Myself, working on my squat earlier today. 

crossfit open wod 14.1

That statement couldn't be more truer for me then at this very moment. I registered to participate in the CrossFit Open this year. I have no delusions of making my way to the regionals, but this is certainly a great way to see where I am strong and what I need to work on. The Open is broken up into five weeks, one WOD a week. The WOD this week (week 1) was AMRAP in 10 minutes of 30 Doubleunders and 15 Power Snatches (75# for men & 55# for women). Now I expected to run into WODs that would be difficult but having the very first WOD start with something that I have NEVER been able to achieve was frustrating. I am not a fan of Doubleunders, mainly because I can't do them. I have only been trying for maybe the past 3 or so months, I avoided them when I first started CrossFit due to getting shin splints all the time. Last night I practiced my doubleunders, Joon and various other box mates gave me tips on what worked for them. I appreciated everyones input, but part of me wanted to just scream at the top of my lungs from being frustrated. I managed to squeeze out two doubleunders (my first ones) in a matter of an hour. 

Then came the day of truth, my very first competition, and I had already resolved to not making it very far. I accepted that this was not my day and that I would do the best that I could. Thought of it as a practice session, 10 minutes of doubleunders. I squeezed out…. absolutely nothing. I fought for it, tried and tried and tried, but it just wasn't clicking. Part of me is disappointed that I didn't get at least one but I also know that I am better for trying. I did my best and I could've very easily not signed up due to fear of not being able to accomplish anything. It is what it is. I am grateful for the experience and look forward to the next 4 weeks. 

My hand after 10 minutes of Doubleunder attempts.