one on one: day twelve

Typically my one on one sessions with Joon are Tuesday and Thursday every week, but this week we moved our Thursday session to Friday (today). This was probably a blessing in disguise actually because I woke up Thursday morning with an awful pain in my right knee. The night before I did a WOD that had lunges and pistol squats in them. Naturally my pistol squats were modified as it was my very first attempt at them, ever. Anyway, I don't know if it was the WOD itself or just a combination of things leading up to Thursday morning that was causing the knee pain. As soon as I made it to work I had to change my shoes as I began to limp slightly. When my boss, a chiropractor, got there I had him take a look at my knee. Now if I have never said this before, I'll say it now, he's an amazing chiropractor and I am so forever grateful not to only work for him but to be his patient. Ok ok, back to my knee, he checked it out and adjusted it. Apparently I managed to get my tibia to rotate medially at the proximal end and the fibula to set back and rotate laterally at the proximal end. Essentially this was a bad thing and most probably the cause of all of my discomfort. Thankfully though the adjustment was enough to help and I was walking like new. I intentionally decided to avoid all lunges and squats for the rest of the day.

So then today arrived and my knee felt great this morning. I felt pretty good, slept well finally and was curious to see what Joon would have me doing. And so this is what I did:

Warm-up: 500m Row
Extended Warm-Up:
     Row 6 x 100m (Sprint)
     -30 Seconds Active Rest-

KB Complex (25# for 5 Sets):
     5 Single Arm Swing- Left
     5 Double Arm Swing
     5 Single Arm Swing- Right
     5 KB Snatch- Right
     5 KB Snatch- Left

Work Up to a Heavy Deadlift: PR'd at 235#
Then,
     5 x 2 @ 80% of 1RM

AMRAP in 5 Minutes:
     5 Jump Squats
     10 KB Push Press
     15 Calories Airdyne

Let me just say that getting a PR on my Deadlift was freaking awesome! My last 1RM was 225# that I got last January and when I attempted to lift that again a few weeks ago, I couldn't get passed 195#. The rowing is getting easier too, I think whatever Joon has me doing is actually working. Imagine that! I hate KB but I can do them, I just hate that I always end up with sores and bruises on my wrists and/or shoulders. The airdyne though? I detest and there is absolutely NOTHING Joon can do to change my mind on that. I know it will help with my training but it's an awful piece of machinery!

I end this post with some exciting news, which many of you will already know. Today I officially signed up for my very first official CrossFit competition. I will compete next to many of my CrossFit Stumptown gym mates on the 17th of this month. I am both nervous and excited and am eager to see how I do. Naturally I want to win, but I will be happy not coming in last! :) I will keep you posted on how I do at the competition!

Photo taken from Pinterest.