tag:blogger.com,1999:blog-64936090018665071342024-02-07T20:42:14.956-08:00Nikki's Journey- CrossFit and Beyond<center>.:A Mind and Body Under Construction:.</center>Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.comBlogger165125tag:blogger.com,1999:blog-6493609001866507134.post-9299647381502436312016-01-05T16:21:00.003-08:002016-01-05T16:21:46.059-08:00new year, perhaps new me?Well it's been a while, like 5 months since I've posted anything. And I wish I could say it's because I've been so busy breaking records and becoming a CF beast, but no, that is nowhere near the reason. If you read the last few postings than you will remember that I was dealing with a bunch of minor injuries, the biggest being my wrist. I am glad to report that my wrist is doing much better, not 100%, but definitely better. Though I can't front squat the same weight as I did this time last year, I am only about 70# away. Soon enough though...<br />
<br />
Last night we did a WOD that had true push-ups as a substitute for another movement. I have been at this consistent working out business now for over 2 years and I found myself so frustrated last night that I just laughed at myself to hold back the tears that wanted to jet out of me. I can't still do a freaking push-up, not even a proper one on my knees. What the hell?! I know I know, I will never get one if I don't put time into it but you think by now I would have made some sort of progress. Sigh. Well I have decided this will be the year of the push-up. I will dedicate time in and outside of the gym to not only work on my technique but all the necessary mobility to keep my body functioning at it's best.<br />
<br />
All of last year was just a shit year for my diet and fitness. I fell off every wagon I was on and basically sabotaged everything I worked hard for. How I lost track I am unsure, or I don't care to remember, but that's unimportant. What is important is that I get back on track, find my focus, and put the necessary time and work into my goals. I suppose it is time for me to sit down and work on my SWOG (Strengths, Weaknesses, Objectives, & Goals) list again.<br />
<br />
So here's to a great year in health, fitness, and most importantly, happiness! <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCTgQBM3e1IsOSic8lXLLRwpdjfZTNQx9Vowk558EzPlSbq_HEdWMl7uQjhhB9cRuwokjbr4sL9fUJAqYF2TnJmjyUaIvsd4YEhG5Kw-ZVeLSmH0XJwOta8R-SLuB42ZSwQKFUqgeAL6c/s1600/IMG_0148.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCTgQBM3e1IsOSic8lXLLRwpdjfZTNQx9Vowk558EzPlSbq_HEdWMl7uQjhhB9cRuwokjbr4sL9fUJAqYF2TnJmjyUaIvsd4YEhG5Kw-ZVeLSmH0XJwOta8R-SLuB42ZSwQKFUqgeAL6c/s320/IMG_0148.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><i>This photo was taken from Pinterest.</i></span></td></tr>
</tbody></table>
<div style="text-align: center;">
<br /></div>
Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-64851582847253724342015-08-03T22:32:00.001-07:002015-08-03T22:32:35.012-07:00a little noteThis year has been a really off year for me in the way of health & fitness. I haven't been posting much because I really don't want to jump on here and post about all the negative thoughts and feelings I am experiencing with my constant setbacks. I've been riddled with minor injuries and irritating old ones. It's frustrating, but I know this is only temporary and everyone goes through it. So bare with me, I will be back on a more consistent basis soon. This week we are working on a few 1RM, so I am sure I will post more about my outcome.<br />
<br />
Hope you are all well!! Keep grinding!Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-50785588486181524472015-05-27T20:56:00.000-07:002015-05-27T20:56:31.250-07:00week of improvementsAfter a failed attempt in participating in Murph this past Memorial Day, I wasn't looking forward to doing any WODs this week. Tuesday called for a Snatch Complex of sorts and I was dreading it all day. My wrist was not so pleased with me Monday, how would it be a day later. Well, I have learned to always try at the very least, so I did. I managed to do an entire complex with just the 35# bar, but next could I add more weight? I threw on some 10# plates and went for it. My first attempt was a failure. My hand grip felt weak and I didn't feel like I had much control of the movement, BUT my wrist wasn't what stopped me. So I took a moment and rested before attempting again. Well guess what? I did it, not once, or twice, three times, but four times. Holy shit guys!! Do you know what this means?!?! Shit is getting better, that's what! Now granted it was only 55# but still, only a week or so prior I couldn't even do just the bar. Any sort of Cleans is still a bit iffy, I can't fully extend my wrist in a front rack position so I have to keep with the light weights.<br />
<br />
I woke up this morning expecting my wrist to be sore or inflamed but it was not. So there was no way that I'd miss todays WOD either, which was going to push me to my limits I was sure. And it did. I honestly wasn't sure if I would be able to complete the WOD in its entirety or even without modifying the movement. It called for 5 rounds of 27 Double Unders, 20 Hang Cleans, and 15 Shoulder to Overhead. First of all, this sort of WOD taxes your grip, so going all out is a no-no. Secondly, Cleans are still an issue for me and to do that many, could I? I didn't ask Joon for any modifications because I didn't want something to bail to. I wanted to give me all and if I couldn't complete it, well than at least I tried. My grip definitely felt it, I had to break the Hang Cleans in sets of 4, and I did Push Presses and those were no easy feat. Again, I kept the weight light at 55# (prescribed was 65#) and paid close attention to my form. Being ever so careful on my wrist movements. About 3 rounds in I realized I was doing just fine and that I can FINISH this WOD as is. I looked at the time and decided to hustle it and get a time under 16 minutes. And I did!<br />
<br />
Tonight I am feeling slightly sore in my upper body, but I feel great. I am delighted to know that after so many months of pain and setbacks, I am improving! It is such a great feeling!!!! I will keep you posted with future successes, hopefully a LOT more will come. Goodnight.Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-948159326156985102015-05-17T19:30:00.000-07:002015-05-17T19:30:18.836-07:00wildwood trail #1Any of you that read my blog from the very beginning, before I even heard of CrossFit, you may remember how I tried to learn to be a runner. I scoured the internet for advice, bought shoes and supplies, everything I believed that would help me be a runner. At one point I even had a running coach, who to this day I still utilize all of the lessons she taught me. It's been about 6 years now of off and on training, I don't think I classify as a runner but I still try. Most of my running though is done in a CrossFit WOD, which means it's done on the sidewalk or road.<br />
<br />
Now that the weather is becoming nicer, Aaron and I decided to start running on the Wildwood Trail again in Forest Park like we've done in past summers. I had no expectations, as I am just looking to restrengthen my ankles and just be consistent in my running. I almost immediately could feel my feet and ankles start yelling at me. Shortly after that my knees expressed their hatred for me too. I only made it 2.5 miles total, walking the majority of the time inward and ran most of the time back to the car. I think my total running mileage was a little over a mile.<br />
<br />
I think after a few more running sessions on the trail I will be able to run more, and further. It felt good to on the trail again. I took a few breaks where I stood there and took my headphones off to listen to the birds chirp. I'm so thankful to live in a city with such an abundance of beautiful parks.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjck-UZSmDMDMKYWgIp1VP4Oo93stEDrudy-uK1EWZ_hf5Zp5yuzVGisFfw16vTRTPALkn0Q48wtgApthGmyZY_jNuNni7xnjsGeA6yM1bRCY7bhQz76jIq2yxN-BW1I-H4YaWhJd9wEQw/s1600/Wildwood+Trail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjck-UZSmDMDMKYWgIp1VP4Oo93stEDrudy-uK1EWZ_hf5Zp5yuzVGisFfw16vTRTPALkn0Q48wtgApthGmyZY_jNuNni7xnjsGeA6yM1bRCY7bhQz76jIq2yxN-BW1I-H4YaWhJd9wEQw/s320/Wildwood+Trail.jpg" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-17452422190835541532015-05-14T23:38:00.001-07:002015-05-14T23:38:12.031-07:00yes, yes, i am backI know I know, it's been almost two months since I've posted anything. There were plenty of times I had something to share but than I never got around to actually sitting down and typing it all down. I let stuff get in the way of my making time to blog. I now have missed thoughts that I will never be able to fall back on. It is what it is and all I can do is move forward.<br />
<br />
I am still not in 100% full CrossFit routine again, the right wrist is still rehabbing from my injury back in February. It is better and continues to get better but I am still unable to hold just a 35# bar in the front rack position. It is a very frustrating situation. I am however able to push press again and snatch, but find it hard to do an overhead squat. So I will continue working towards strengthening my wrist.<br />
<br />
In tonights class I experienced a boost in my confidence that was much needed. My working out hasn't been as consistent as it use to be. This week was the first week in months I believe that I went in four days straight. I am sore but not enough to not function. I didn't want to miss tonights class, it was Randy. (Randy is a Hero WOD that is 75 Power Snatches for time) The last time I did Randy was a little over a year ago. I RX it back than and got a time of 8:03. I had a goal to beat that time given that my wrist could handle doing 75 Power Cleans. The weight for women is 55#, which is not a very heavy weight to begin with, but with this sort of rep load, it can get heavy pretty quickly. I knew I had something to prove to myself. So when the clock counted down 3-2-1-GO, I Snatched my little heart out, took no breaks other than to tighten the bumper plates to the bar. I managed to shave off :56 seconds from my time. Almost a full minute. This may not seem like a lot of time after a year, but when you factor in that I have lost a lot of workout time to minor setbacks here and there, it is a huge improvement! I am very proud of myself and look forward to smashing my new time later down the road.<br />
<br />
I promise to make a better effort in posting more consistently. I hope you all are doing well!Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-79355838063066516922015-03-04T13:24:00.000-08:002015-03-04T13:24:08.781-08:00got the messageBeing injured, even as minor as it is, is very frustrating! Monday and Tuesday has really pushed some buttons that forces me to make some realizations. Hurting my wrist I feel is a blessing in disguise, but the timing is just awful. I haven't done a WOD in quite some time and now that I can't do most lifts, my weightlifting program is on hold and I am rejoining the class. Well Monday's WOD proved to me that I really need to keep doing WOD's as my endurance sucked. And Tuesday's WOD reminded me of how much I miss working with some of the greatest friends I have. It also made me highly jealous that I couldn't do half the WOD with everyone because of my restriction and that was not fun. So once I am back in working condition, I need to figure out a balance to keep me moving forward and not doing the two steps forward three steps back dance anymore. The Universe has a funny way of making you realize things, I got the message!<br />
<br />
As for 15.1 in the Open, I managed to get 25 reps. Once the snatches came up I could not move my wrist in order to do it so I stopped. At least I got to log something in and try, I am happy with that. On Saturday I was able to judge my fellow box mates and that was a fun experience. I am so proud of everyone. Now to prepare for 15.2 and see if it is something I can be a part of or not. :)Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-75638285235728611652015-02-27T13:30:00.000-08:002015-02-27T13:30:00.870-08:00crossfit open 2015 & injuryLast 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. <br />
<br />
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. <br />
<br />
I wish everyone at Stumptown the very best luck!Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-16105626846890436932015-02-17T10:48:00.000-08:002015-02-17T10:48:21.302-08:00was down with the sicknessSo 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.<br />
<br />
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!<br />
<br />
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-1890123347205670352015-02-01T19:53:00.000-08:002015-02-01T19:53:01.369-08:00the gorilla takeoverThis 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. <div>
<br /></div>
<div>
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!!</div>
<div>
<br /></div>
<div>
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.</div>
<div>
<br /></div>
<div>
I am a proud member of the CrossFit community and look forward to my future with it.</div>
<div>
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOYe0RpRUBEBFCVDni7lmwqWJAASbpCwq6fUrTxPnJlvTfANJNeRKEsCFnAwQ7gClTbcsXCah-NbUd2-yhwkJ8bNMS55wotsHqwJzDZfv16hbLXwJl1anLAvNUclUkz7-6n3m7Xm6dl_Y/s1600/1002700_418184571633861_653156016_n.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOYe0RpRUBEBFCVDni7lmwqWJAASbpCwq6fUrTxPnJlvTfANJNeRKEsCFnAwQ7gClTbcsXCah-NbUd2-yhwkJ8bNMS55wotsHqwJzDZfv16hbLXwJl1anLAvNUclUkz7-6n3m7Xm6dl_Y/s1600/1002700_418184571633861_653156016_n.png" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from The Gorilla Takeover FB page.</span></i></td></tr>
</tbody></table>
<div>
<br /></div>
</div>
Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-26672247769809491562015-01-20T22:34:00.000-08:002015-01-20T23:26:18.773-08:00one on one: day thirty-eightToday'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:<br />
<br />
Warm-up: 1500m Row<br />
Extended Warm-up:<br />
KB Ladder 25# Swing/Goblet Squat 5/10/5 Reps<br />
35# Swing/Goblet Squat 5/10/5 Reps<br />
53# Swing 30 Reps x2<br />
<br />
Ring Work- played with just hanging off of the ring in a hollow position and with my knees up.<br />
<br />
The Jefferson Curl 10x<br />
<br />
Than,<br />
V-ups 20x<br />
Banded Pull-ups (no kip) 5x<br />
V-ups 20x<br />
Banded Pull-ups (no kip) 5x<br />
V-ups 20x<br />
<br />
Cool-down on AirFit for 5 minutes<br />
<br />
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.<br />
<br />
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?!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHX1qSPfDwNdo3feThvBpUVXAv5WSp4LZAq0H0chFWx4m4oota2H9G61C5E0UEJIQA3O7fczfK3-rWbuUhLdBQY__-DifjxPNUdwWjEtJ-PnDsgEgFbCddbfmgXPOuBczpN_y8upXLG2Y/s1600/1:20:15_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHX1qSPfDwNdo3feThvBpUVXAv5WSp4LZAq0H0chFWx4m4oota2H9G61C5E0UEJIQA3O7fczfK3-rWbuUhLdBQY__-DifjxPNUdwWjEtJ-PnDsgEgFbCddbfmgXPOuBczpN_y8upXLG2Y/s1600/1:20:15_Blog.jpg" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-86495824210441985542015-01-17T14:00:00.000-08:002015-01-17T14:00:28.595-08:00week one: completedIt 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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhouSCVWZc9Gvyn7eOKQIC9VMrRZ072UjuC3Dcntx2pv9YLae438GDMgA0XMzpL3gf2QJpsxLf9pB_rSmIvCGXXhISxvwP88Rj63MAT8em4aBLzeUdsKoIIc0BMGrmMOBd-OF3ee7bHBOw/s1600/1:17:15_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhouSCVWZc9Gvyn7eOKQIC9VMrRZ072UjuC3Dcntx2pv9YLae438GDMgA0XMzpL3gf2QJpsxLf9pB_rSmIvCGXXhISxvwP88Rj63MAT8em4aBLzeUdsKoIIc0BMGrmMOBd-OF3ee7bHBOw/s1600/1:17:15_Blog.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-61775344834313411732015-01-13T22:15:00.000-08:002015-01-13T22:15:33.850-08:00feeling goodI officially have two days down in my first week of programming for Olympic Weightlifting. I'm not as sore as I suspected I would be but we'll wait to see how I feel after Friday. Today I worked on the Snatch, it's been a very long time since I've done a regular Snatch. I went sort of light since I am not sure how much I am capable of doing. I will find out this Friday, but I am sure I will PR the Snatch and I am hoping the Front Squat too. I am feeling quite strong today.<br />
<br />
I have also been working on my planks, and I am pleasantly surprised by how quickly I have gone up on my times. Today I accomplished a 1 min 20 sec plank, and this with something being placed on my back for about 20 of those seconds.<br />
<br />
I am learning a lot already just from the Catalyst Athletics site alone, than you add the info I have been getting from others and it is incredible how much there is out there. My session today with Joon ended up being an hour long talk about my new objectives and goals. It was a very productive talk and it most certainly inspired me and gave me focus. I am looking forward to what is to come and to see progress!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVuLBMDV5BxWAVqoP1tWeX3SBNrICBl2QF2aSVV_tboEDsnDuruL0JdsiTkKR4xEnKJnERPu7r_TBW43yTZYjDP7iQy3RwwQV7zBz3l2bUb905j7lPoDfRV03Dq5IM16rt8P_e3OFzpag/s1600/1:13:15_BLog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVuLBMDV5BxWAVqoP1tWeX3SBNrICBl2QF2aSVV_tboEDsnDuruL0JdsiTkKR4xEnKJnERPu7r_TBW43yTZYjDP7iQy3RwwQV7zBz3l2bUb905j7lPoDfRV03Dq5IM16rt8P_e3OFzpag/s1600/1:13:15_BLog.jpg" height="320" width="226" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-29777685836699698752015-01-11T14:05:00.000-08:002015-01-11T14:05:56.846-08:00starter program: d1 of w1Last Wednesday in class we were looking for our 1RM in Power Cleans. When I first started CrossFit both Deadlifts and Power Cleans were my favorite movements. But now the Power Cleans have become a source of frustration for me. I know I'm not the only person whose experienced this with either this movement or another. And I know this is only a temporary scenario. None of that though makes it less frustrating. I have been stuck on the same weight for some time now and can't seem to get past it. I know most of it is mental, but I believe I also lack enough hands on experience.<br />
<br />
I had a conversation with a fellow box mate who has been doing a weightlifting program on the side. I wanted to know why and how she started the program. Watching her has been inspiring and motivating for me. The weightlifting portion of CrossFit is what made me fall in love with it to begin with. And though I love going in and doing WODs with everyone, I really want to begin focusing on the areas that I feel I am weak in. So I have decided to begin a <a href="http://catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/" target="_blank">Starter Program from Catalyst Athletics</a> that will hopefully prepare me for another weightlifting training program. The starter program is for 4 weeks and I started it today.<br />
<br />
Day 1 of Week 1:<br />
Clean & Jerk 5 x 2 +1<br />
Clean Pull 3 x 3<br />
Back Squat 3 x 5<br />
<br />
Day one has already been an educational day for me, as I learned that a Clean is different from a Power Clean (we only ever do Power Cleans in WODs), and I did Clean Pulls for the first time. I'm suppose to use the same weight for all three movements, it has to be challenging but below my max effort. I warmed up with 65#, not knowing how much I could do my Cleans at. I bumped it up to 85# and decided to stay there for the Clean & Jerks, especially since I haven't done Split Jerks in about a year and wasn't sure if I could do anything heavier. The drawback to this was that I know the Clean Pulls should be heavy and 85# isn't a very heavy Back Squat for me. I think my day two of this program I will have to adjust the weight so that it is challenging across the board.<br />
<br />
After I was done with todays program, I rested a bit and then worked on my Plank. If I want to get better in other movements I need to strengthen my core. Time to get my Plank time up, I gave it a go three times:<br />
<br />
1- 45 sec<br />
2- 30 sec<br />
3- 35 sec<br />
<br />
I wasn't feeling my strongest today, but I am pleased that I got this started! Here's to a learning experience and progression!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigYCHX2EIG6VPnSKDdf-O7A1BTpQzrKbXIjgaXJMIL3vAsb60Lejv_74XjBXLO24nH4ADzal1DZqAkZCkSdxmWKdm0mXz2ZI4kIBIz6Ncb3yuEAzVLOEsOhYWferUDaQ4wIXy_PY6Dcys/s1600/1:11:15_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigYCHX2EIG6VPnSKDdf-O7A1BTpQzrKbXIjgaXJMIL3vAsb60Lejv_74XjBXLO24nH4ADzal1DZqAkZCkSdxmWKdm0mXz2ZI4kIBIz6Ncb3yuEAzVLOEsOhYWferUDaQ4wIXy_PY6Dcys/s1600/1:11:15_Blog.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-67710788614317960652015-01-06T22:40:00.000-08:002015-01-06T22:40:11.553-08:00one on one: day thirty-sevenI'm back!!!! Today was my first session with Joon since November 18th! It has really been that long, between his schedule, my schedule, life, holidays, etc etc. we just couldn't make anything work. But today, we got back on it and you know what? I HURT! I'm still sore from Friday, Saturday, and Monday's WODs, than I add his session into the mix and every muscle in my body hates me and him. Oh and I have lovely bruises forming, it's been a while since that happened. Thanks Joon! Alright, so this is what he had in store for me today:<br />
<br />
Warm-up-ish:<br />
800m SkiErg<br />
200m Row<br />
600m SkiErg<br />
400m Row<br />
400m SkiErg<br />
600m Row<br />
200m SkiErg<br />
800m Row<br />
<br />
KB Complex 2 minutes:<br />
1 Swing + 1 Clean + 1 High Pull + 1 Snatch<br />
2x<br />
<br />
Mission Test 5 minutes:<br />
2 Cleans + 1 Press + 3 Front Squats<br />
<br />
Ok, that warm up part was sheer torture as I hadn't done anything with the SkiErg in a long time. During the 800 and 600m sessions, I must've stopped a time or two trying to catch my breathe and shake my already sore body out. What a rude awakening that was for me. The KB work was fun and challenging. My hands have been bothering me lately, I have been trying to work on my grip work on the bar and trying to get my kipping movement down. So holding the KB today was a real pain, I had to chalk the hell out of the KB and my hands just to get through it. After a while the hands became the last thing on my mind as I could feel my muscles scream at me. A few times I hit myself with the KB and knew I'd be feeling that later, well I am. Bruises are forming and I am sensitive to the touch.<br />
<br />
This evening I had Coach Tony check my body fat, that is the other thing I am getting back into. I am really disappointed that I gained all that I lost the last time plus some. I could blame the holidays all I want but no one forced the crappy shit down my throat. Thankfully I am back on track and will fix this situation, fast!<br />
<br />
All in all, it feels good to be back. I will also be posting more often again and keeping everyone up to date with what is happening. Thank you again for all the positive feedback! <3<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwR9eU2g_yxt_ZMkkB_w7nbGhc9Zil_1T3SUbb3DgmLDb68YxLQm2ItXC5_aurNtjLQ-Lag27oMe0iCSv9yuSzYKuHL7MX6qyRN1JU7Mq8W3nExAp9_91raxwRQS-_tWRfzhB1cX-vYvk/s1600/1:6:15_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwR9eU2g_yxt_ZMkkB_w7nbGhc9Zil_1T3SUbb3DgmLDb68YxLQm2ItXC5_aurNtjLQ-Lag27oMe0iCSv9yuSzYKuHL7MX6qyRN1JU7Mq8W3nExAp9_91raxwRQS-_tWRfzhB1cX-vYvk/s1600/1:6:15_Blog.jpg" height="320" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-8795319952440717172014-12-28T17:57:00.000-08:002014-12-28T17:57:03.747-08:00fran & updatesToday I went to CFST, probably for the first time ever on a Sunday. I am not sure why I never went before, especially since it is a Benchmark class. We worked on Fran today, and I have to be honest, I hate Fran. Anything with thrusters will always make me cringe. But I will be honest, I was relieved to learn we had no running in todays WOD. I really did not want to run again after yesterdays WOD. Anyway, the last time I did Fran I only did 55# and the ring rows. Because I don't like thrusters I don't work on them very often, which translates to my not being very efficient with them. Today though I decided to do the RX weight of 65# to challenge myself a little more. Especially since I KNOW I can do that weight. My pull-ups are banded ones and I typically do those when pull-ups are in the WOD but because we were trying to get the best time possible with Fran, I stuck with ring rows and focused on beating my time from August. Well ladies and gents, I am pleased to say I beat my time by 36 seconds. It was a great feeling!! I suppose it is time to really work on becoming more efficient with my thrusters and continue working on my pull-ups.<br />
<br />
In other news, I have done some updates to my blog. Because I really want to keep track of my progress in some areas, I want a better way to know if the time I post under "Personal Records" is a modified WOD or RX. So from now on when I post a time, I will place a "M" to signify that it was a modified WOD. I also created a new tab, personal records notes, where I can keep notes on the WODs that I do modify. This way I can keep track of exactly what it was I modified within that WOD. This is more for me but since I know quite a few of you do read what I post, I figured I'd let you in on the changes you may notice.<br />
<br />
I continue to thank everyone who has, who does, and who will support me. It is much appreciated.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieDb6jP3WHssB5m68rFnZP319EWykVrjCCglBA7xJ_upfA7EOnU7TAUeYU8oaxAQe8EPRGtTXxkMWvIR0gdPGpFUtYaHp1EV-_3vmHRSAm8GeB6OV9xl1ouUBGLWnNMDWSVKyDKNajjIg/s1600/12:28:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieDb6jP3WHssB5m68rFnZP319EWykVrjCCglBA7xJ_upfA7EOnU7TAUeYU8oaxAQe8EPRGtTXxkMWvIR0gdPGpFUtYaHp1EV-_3vmHRSAm8GeB6OV9xl1ouUBGLWnNMDWSVKyDKNajjIg/s1600/12:28:14_Blog.jpg" height="320" width="237" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-73524578323453622762014-12-14T19:22:00.000-08:002014-12-14T19:23:13.428-08:00when life gives you lemons...Just a few days ago I felt like I had a billion and one things to share and I sit here tonight staring into the monitor of my laptop clueless on what to type. I do have much to share but I am at a loss of where to begin and what would be appropriate to share. Just a month ago I was walking on cloud nine, having accomplished my very first handstand, working on my wall walks, getting the gist of a kip, and most importantly learning I got accepted into Concordia University.<br />
<br />
Well I haven't done another handstand, I have done a few attempts but I think the fear is rather strong. So I have been practicing kicking my legs up, trying to get use to the feeling of that motion. I think it is only a matter of time before I get use to it and do it on a regular basis. As for the kip, I keep working on it and I am getting the hang of it, though I haven't done a full kipping pull-up. I am not expecting that to happen in the very near future but it is something I am working on.<br />
<br />
Something that I finally got back to doing are box jumps. I purchased some knee sleeves that I can double for shin protection and that helped ease some of the fear on getting back at it. Last Wednesday the WOD called for quite a bit of box jumps and at times I had to just do step-ups as I didn't have any confidence but for the most part I did the jumps. Feels good to be back at it, but I think it will be a while before I am completely at ease again.<br />
<br />
So my biggest piece of news has to do with my continuing education. I have recently learned, without delving in too personally, that my financial aid will no longer be helping me. In other words, as of right now I will not be going to Concordia to begin working on my Bachelors Degree in January. I am not sure if I will at any point in fact, and I can not express the disappointment I feel right now. At this moment I am not entirely sure what I will do, what my choices really are, but I know that with every closing of a door another one opens. I am trying my best to hold on to that thought and believe in it. I know this isn't the end of the road for me.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid7PvHx__cD3DS2uJolfukoJdpOIHBWosEDPE9F51DYGuza0uTQl1eOX_4-lCb14cqYiwsQHpuDGSzNdVJoce0Y9XMChlHE7K1zMb5knM4r4_T92R8DNE9XvdPBAM7warDHCpj9QzpIoY/s1600/12:14:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid7PvHx__cD3DS2uJolfukoJdpOIHBWosEDPE9F51DYGuza0uTQl1eOX_4-lCb14cqYiwsQHpuDGSzNdVJoce0Y9XMChlHE7K1zMb5knM4r4_T92R8DNE9XvdPBAM7warDHCpj9QzpIoY/s1600/12:14:14_Blog.jpg" height="320" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />
<br />
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-32064036023359555902014-12-10T22:22:00.000-08:002014-12-10T22:22:01.631-08:00i am aliveI know I haven't blogged since around Thanksgiving but I promise to post something substantial this weekend. I have lots to share of great moments and milestones. I hope you all have been well and keep an eye out for an update posting soon!<br />
<br />
Love,<br />
NikkiNikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-16028833589453672372014-11-26T23:20:00.000-08:002014-11-26T23:25:34.868-08:00thankfulnessThanksgiving is a holiday where we think about and express the many things we are grateful for. Granted we should always express our gratitude throughout the year for all that we have, experience, and the people who help make our lives that much better. But this is a great time for me to express my gratitude to a few experiences and people that may not hear it from me very often. So please take the time to read this and understand where I am coming from.<br />
<div>
<br /></div>
<div>
<span style="color: #990000;">The parental units</span>- as I should always be thankful for everything you do, and I am, this year has been an exceptionally rough one in many ways and your unlimited love and support has helped carry me through with my head held high. My love for you can never be fully expressed.</div>
<div>
<br /></div>
<div>
<span style="color: #990000;">Tony & Joon</span>- you both are two of the most influential people in my life. I look up to you guys and do my very best to sponge up as much as I can from everything you teach me. And there are not enough "thank you's" I can say to show you the gratitude I have for your kindness to me when things have gotten hard. Thank you, thank you, thank you... really there aren't enough.</div>
<div>
<br /></div>
<div>
<span style="color: #990000;">To my boss</span>- you are pretty much the best boss I have EVER had. Thank you for being flexible in allowing me to go to school and for keeping work fun.</div>
<div>
<br /></div>
<div>
<span style="color: #990000;">Britt</span>- when you approached me in class last Spring and brought up CrossFit, that sealed the deal to our friendship! Even though we don't get to hang out as much as we both would like, I am so absolutely thankful that you have been brought into my life. You're a beautiful person with such a gentle soul but I wouldn't dare get in a ring with you! ;) I promise to make a better effort to plan time for us because you are definitely someone I want to keep in my life.</div>
<div>
<br /></div>
<div>
<span style="color: #990000;">Candace</span>- you may be my newest friend but I feel like we are old buddies! I am beyond proud of you and all of your successes in such a short period of time. I love connecting with you and look forward to being challenged by you on continual basis- si?</div>
<div>
<br /></div>
<div>
<span style="color: #990000;">CFST Family</span>- there are so many of you that have in one way or another impacted my life in and outside of the gym. Whether it's helping me get a movement down, cheering me on for a PR, or taking the time to get to know me and what makes me tick. The friendships I have built in the past year and half will forever be treasured.</div>
<div>
<br /></div>
<div>
<span style="color: #990000;">Experiences that I am thankful for</span>:</div>
<div>
- As many of you may remember my Mojo became ill this past summer and we had to make the hard decision to give him up so he could get the care he needed. But as the universe works in mysterious ways, he was given back to us and I still thank my blessings on that every single day. </div>
<div>
- Being accepted into Concordia University rather recently to begin working on my Bachelor's in Exercise Science is a million blessings.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmCWd8Yf9GdRY4Za-eLq17Gq_xsyFzOiZJbLIrQurTfX0TsJ2LqaMQ2OYwCLUdyxBU6IEPFF0KLDx1fskmEFX2LNQRI5hzH4_rHHlKjVqvrgoucfXeqp8yjwAKRi33Z7V9ITermmMjp0Q/s1600/gratitude-13.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmCWd8Yf9GdRY4Za-eLq17Gq_xsyFzOiZJbLIrQurTfX0TsJ2LqaMQ2OYwCLUdyxBU6IEPFF0KLDx1fskmEFX2LNQRI5hzH4_rHHlKjVqvrgoucfXeqp8yjwAKRi33Z7V9ITermmMjp0Q/s1600/gratitude-13.jpeg" height="182" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br /></div>
Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-40365853844668061312014-11-21T23:19:00.000-08:002014-11-21T23:19:37.197-08:00knocking down limitsThis week has been one of mini triumphs for me, both in and out of the gym. I am one more step closer to finding out if I will be attending Concordia this coming January, I should receive news in the first week of December. This is an enormous step for me, as it is the beginning of a future that can hold many opportunities for me and I am so excited about this!<br />
<br />
As for my successes in the gym this week, I have goals that I am trying to meet and have begun working on them when I have time to spare. I have been stuck on the wall walks, only able to walk my legs up but not my hands back. One evening I decided to start working on trying to walk my hands back, at first it was just a shimmy. The next evening I tried I actually moved my hands back a step or two. The third night I gave it a go I got even closer, but that is as far as I got. Fear of falling backwards has been plaguing my mind. I also need to work on walking back out, I've been panicking and just falling to the side. This may not sound like a big deal but after almost two years of CrossFitting and only now making this sort of progress is a big deal to me.<br />
<br />
The second thing that I accomplished was, somewhat, kipping. We had a WOD this week that had pull-ups, and instead of doing ring rows like I have the last several months, I did banded kipping pull-ups. In all honesty I had no idea if I was doing it right or not, I just moved however I felt my body would move to get my chin above the bar. I no rep'd myself a few times but still hustled through the WOD. Afterwards I asked Coach Joon how to kip and he told me that I was already doing it. Then it all made sense!<br />
<br />
Lastly, I accomplished something that I never thought I'd do, like ever! I did my very first handstand!!! There are a lot of things I was able to do as a child and somewhere along the way I lost it all, as many of us do. After seeing my first WOD with HSPU, I thought to myself that I will always be modifying that movement. This is partly my not having any faith in myself but also thinking I am not strong enough to hold myself up. Well it took a few tries but with Coach Tony's help I did it and it was amazing and scary all at the same time. I wanted to practice them again tonight but after the FYF WOD, I felt far too beat up to even attempt it. I'll get back to it on Monday.<br />
<br />
Tonight was also a triumphant night for me. I fought really hard, mentally, to keep moving through the suck. My quads were constantly on fire and my low back was flat out tired. And this wasn't even the hard part, the AirFit just about killed everyone. Naturally I am exaggerating here but when you do something that leaves you completely uncomfortable no matter what position you lay, sit, stand, or walk, you know it was a bad one! For this portion of the WOD we had to do 3 rounds for time, as fast as you can on the AirFit, 20 calories for the ladies and 30 calories for gents. I am impressed myself tonight by getting incredible times, times that blows all of my past times out of the water (23/32/39). All of my hard work with Joon is most certainly paying off. My biggest lesson this week and evening? That no matter what age or fitness level I am, I can knock down the limits I have set up for myself. I am able and I am willing.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz4R2AFdVLy8To70vuxV1TtIaz_IUtdGSg2qnNIxes2Bj33GzYfKE1GQlBxahEbAgZrAOMjhtMsWVrPU-wGRUS-C2oLVEsQwgwF381_-enpEKKDW4NfAgnHoujiuC9wNPw7kMHtD8oMu4/s1600/11:21:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz4R2AFdVLy8To70vuxV1TtIaz_IUtdGSg2qnNIxes2Bj33GzYfKE1GQlBxahEbAgZrAOMjhtMsWVrPU-wGRUS-C2oLVEsQwgwF381_-enpEKKDW4NfAgnHoujiuC9wNPw7kMHtD8oMu4/s1600/11:21:14_Blog.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-72348946448245788612014-11-18T22:56:00.000-08:002014-11-19T22:57:58.433-08:00one on one: day thirty-sixI walked into the gym already feeling sore around my lats and triceps from last nights WOD. This made me nervous for what Joon had in store for me and it turned out he was planning to add to my soreness. With that classic Joon smile, he warned me that tomorrow I will be feeling this. So this is what he had me do:<br />
<br />
Warm-up: Easy 5 min Row<br />
Then,<br />
8 x 1:00 min of:<br />
OHS 15#<br />
Mountain Climbers<br />
Farmers Carry 2 x 95#<br />
Dumbbell Snatches 35#<br />
1- 14<br />
2- 15<br />
3- 16<br />
4- 12<br />
5- 15<br />
6- 12<br />
7- 15<br />
8- 16<br />
Time: 54:32<br />
<br />
For this session the only reps that were counted were the snatches, otherwise the rest I just focused on moving the entire minute. There wasn't really a scheduled rest period but I would sometimes take my time going from one movement to the next, especially after the farmers carry where my hands began to burn pretty badly. It took me a good while to get it done, but I did it and finished it. The one movement that I struggled on and complained a lot about was the mountain climbers. Between struggling with my breathing on this movement and my legs giving out on me a lot, I hated every minute I spent on those! I am sure I will be plenty sore tomorrow as I am already beginning to feel it now. Oh joy!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMGxOjxF2W7QyduJn_9x5llco4_wwZYa-mA4IvxwgIzDLi-OUpLCTEcuwffgF5YbM62zqzTLEwb9fkUA0CHSrrBWwotpRGLkF9MJB98DWmg31M4_G_5f5fM7pXh79xtmHMD4KBFSBUleU/s1600/11:18:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMGxOjxF2W7QyduJn_9x5llco4_wwZYa-mA4IvxwgIzDLi-OUpLCTEcuwffgF5YbM62zqzTLEwb9fkUA0CHSrrBWwotpRGLkF9MJB98DWmg31M4_G_5f5fM7pXh79xtmHMD4KBFSBUleU/s1600/11:18:14_Blog.jpg" height="275" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-32717213170519615002014-11-11T23:48:00.002-08:002014-11-11T23:48:55.797-08:00one on one: day thirty-fourGiven that today was a holiday and the gym was only having short hours, we still managed to have a session. I had to keep it short and sweet today to tend to other things before I headed into work (I did not get a day off like many of you did). Here's what Joon had me do:<br />
<br />
Warm-up: Easy 5 min Row<br />
<br />
Then,<br />
3 Rounds, 1 min Rest after each round<br />
5 Front Squats @ 75#<br />
5 Power Snatches @ 75#<br />
<br />
Then,<br />
For Time- Grace:<br />
30 Clean & Jerks @ 65#<br />
Final time- 2:47<br />
<br />
It was a good day, though I did struggle with my power snatches a few times. The weight I did is only 10# less then my 1RM, which leads me to believe if I did 15 of them at 75# that 85# isn't my 1RM anymore. Then during my warm-up for Grace I managed to hit my chin with the bar, and well that sucked. Thankfully I didn't bite my lip this time, or break any kind of skin- yay- but I am still quite sore and will probably see a small bruise tomorrow. I did drop the bar about 3 times during Grace, but did my best to pick it right up. The last couple of days I've been surprising myself with pushing through the pain of breathing and yelling muscles and just continuing to move. I am most certainly making progress.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv3gg7DXIINnGjX1XSmQrpgGBLItXG8zF0AidmsCtvjHlU349cSOH8yXGJrOqdeh3VKPBvhHDuVELLupu0l-YKqU0-Q-57Z2uvtUZG2fLe1ZbxoYyUajCp7o3h3p9_RndFKuYrZOABj88/s1600/11:11:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv3gg7DXIINnGjX1XSmQrpgGBLItXG8zF0AidmsCtvjHlU349cSOH8yXGJrOqdeh3VKPBvhHDuVELLupu0l-YKqU0-Q-57Z2uvtUZG2fLe1ZbxoYyUajCp7o3h3p9_RndFKuYrZOABj88/s320/11:11:14_Blog.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-36604531808031372912014-11-04T23:01:00.000-08:002014-11-04T23:02:30.611-08:00one on one: day thirty-two & changesThe first thing you may notice is that I skipped posting about my day thirty-one of my one on one with Joon. There was a session, of sorts. There will be some changes happening as Joon and I have had to adjust our sessions for various reasons. We will still meet one on one once a week and then he will program something for me to do on my own on another day of the week. This will help me save some time by posting about two sessions into one posting. On that note I will begin with last Fridays session:<br />
<br />
<span style="color: #cc0000;">Day 31:</span><br />
Warm-up (2 rounds):<br />
200m Row<br />
10 Hollow Rocks<br />
10 Hip Extensions<br />
10 Banded Pull-ups<br />
10 Push-ups<br />
10 Pass Throughs<br />
10 OHS (pvc pipe)<br />
<br />
Then,<br />
BB Complex (20 rounds):<br />
3 Hang Snatches<br />
3 Push Press (Snatch Grip)<br />
3 OHS<br />
*no shoes*<br />
<br />
Joon wasn't there during this session but I felt pretty confident doing it all on my own. The BB Complex was with a 35# barbell and I felt good just working on my technique and feeling the movement through. After 20 rounds I was amazed by the amount of sweat I built up. I have gone from hating snatches to not minding them much at all. It's amazing how that happens. Though I promise you I will NEVER change how I feel when it comes to the AirFit... NEVER!<br />
<br />
<span style="color: #cc0000;">Day 32:</span><br />
Warm-up:<br />
Easy 500m Row<br />
<br />
Then,<br />
A) For time (21-15-9):<br />
DB Snatches (20#)<br />
Jumping Squats<br />
Completed time: 4:57<br />
<br />
B) 10 x 5 Cal AirFit (20/10)<br />
<br />
So for part A Joon stated that he wanted me to be in the 6 to 7 minute range. It was an endurance day and we've been working on my thresholds. He wanted me to work through the burn and keep moving. In my head I was thinking he was crazy that I would not finish it that fast, but as I promised him I would push as much as I could. The dumbbell snatches were doable without having to stop but because I am alternating arms from the ground, I am already squatting a bit. Moving onto the jumping squats was not a pleasant experience. At first I could only string two squats and half way through I managed to begin to string three squats. Every time I tried to do more I would come close to falling or I'd land straight legged. It was as if my legs were in complete control and dictated what was happening. With that said, I did push to not take such long breaks. I would pump out my three then shake my legs out and push out another three. I was breathing hard but focusing on controlling my breathes. When I finished my last set of nine, I was happily surprised with my time. I did much better then Joon had anticipated me to (though I am sure he knew I had it in me... as always). Part B of course sucked major ass! After a long break from part A, I had 10 rounds where I had 20 seconds to reach 5 calories then a 10 second rest period. But if I managed to get my 5 calories in less then 20 seconds, the longer the break would be. The first 3 or 4 rounds wasn't so bad, I was feeling pretty good. Then round 5 hit and I thought I was going to die. But I fought hard, probably the hardest I have ever on that stupid machine. My prize for completing it? An ass cramp, literally.<br />
<br />
All in all I'm feeling pretty good and slowly getting back on a groove. Making small changes to the diet, planning some things ahead, and trying to soak as much as I can from Tony, Joon, and Emily!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnuck1r7ZbR3XNWfN-H-zqVztFyqTzR_g42_2bQrutf9re_4XoU30VECXSpRj8mNOscuUpDtVwwimHfjk9GLDzlOc9NtFuoWAu0vvSnPHqsDRkC08_MB1ANDl7Vvu3v3Bc_oKzufS4cBg/s1600/11:4:14_BLog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnuck1r7ZbR3XNWfN-H-zqVztFyqTzR_g42_2bQrutf9re_4XoU30VECXSpRj8mNOscuUpDtVwwimHfjk9GLDzlOc9NtFuoWAu0vvSnPHqsDRkC08_MB1ANDl7Vvu3v3Bc_oKzufS4cBg/s1600/11:4:14_BLog.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">Photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-68791493178965111962014-10-28T23:53:00.000-07:002014-10-29T00:04:10.969-07:00filthy fiftyLast year December I did the Filthy Fifty at CrossFit Stumptown for the first time- it sucked. But I managed to get it done in 33:26, modified of course. It's been almost an entire year and the WOD resurfaced today. I battled with the thoughts if I should do or not since I already worked out this morning with Joon. But I really wanted to do it again and beat my time. I know the last time I did it I did step-ups instead of box jumps, did single unders instead of double, and I am not sure how I modified the knees to elbow. If I hadn't fucked up my shin a week ago I think I could've done the box jumps but jumping on a box isn't something I really wanted to do yet... not prepared for it. Tony added a twist to this WOD by adding a time cap of 35 minutes and for those doing singles, instead of 3x it was 4x. Well ladies and gents, I mustered through the workout with the intent of beating my time and I am happy to say I DID! My new time is now 33:06 (modified).<br />
<br />
Filthy Fifty: 50 reps each<br />
Box Jumps 20/24 (I did jumps on 3 stacked 45# plates)<br />
Jumping Pull-ups<br />
Kettlebell Swing 25/35#<br />
Walking Lunges<br />
Knees to Elbow<br />
Push Press 35/45#<br />
Back Extensions<br />
Wall Balls 14/20#<br />
Burpees<br />
Double Unders (I did 200 singles)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYmipnvxdvOXo6q6P57kSVDBSiD4hsRLAlw2Wmo9oTW34y4bhMVj72De0gw8tAAWNkIUr3CngP8TkIprG3bMigY_1bMaGRuJa8_THV7Yvni9VQlcM1dtG3dy1DvVR4VKkPZkgjQfuizFo/s1600/keep-calm-and-do-filthy-fifty-1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYmipnvxdvOXo6q6P57kSVDBSiD4hsRLAlw2Wmo9oTW34y4bhMVj72De0gw8tAAWNkIUr3CngP8TkIprG3bMigY_1bMaGRuJa8_THV7Yvni9VQlcM1dtG3dy1DvVR4VKkPZkgjQfuizFo/s1600/keep-calm-and-do-filthy-fifty-1.png" height="320" width="274" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-49590018110353902422014-10-28T22:05:00.000-07:002014-10-28T22:05:15.861-07:00one on one: day thirtySo I am 30 sessions in and today was definitely an ass kicker! After being off for a week in sessions and gym time (due to my little shin accident), my body is feeling quite tired and sore. Made it back last night and learned to kip a little which was exciting but killed my hands. This morning I was practicing my hand grip on a little hand held device and that was a big mistake. Joon had me doing stuff on the barbell and my arms were basically done. So here is what I accomplished today:<br />
<br />
Warm-up: Row 800m<br />
Then,<br />
15x OHS @ 65#<br />
30-sec Sprint on SkiErg: 125m<br />
15x Hang Clean @ 65#<br />
30-sec Sprint on SkiErg: 124<br />
15x Push Presses @ 65#<br />
30-sec Sprint on SkiErg: 121<br />
15x Front Squat @ 65#<br />
30-sec Sprint on SkiErg: 120<br />
<br />
Then,<br />
Increased the weight to 75# and the reps down to 10x<br />
30-sec Sprint on SkiErg: 121<br />
30-sec Sprint on SkiErg: 122<br />
30-sec Sprint on SkiErg: 116 <span style="color: red;"><--</span> that was a tough one<br />
30-sec Sprint on SkiErg: 123<br />
<br />
My hands, arms, and shoulders were pretty much toast. But I still managed to go back this evening and that will be a different posting. I felt fairly good and I hope to only keep improving!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiewlEbuEzcujLyPd0Pn_7TECmFHDOhdupkede_M4cEmur34BdDHVcOry0JX8HaZhoBIVEU3yphwAeA-fsR3hvu6rkjNljzIKBTZqZiEdNp3Xu3NWEBGD8EdrvJAMklZMryur7EUX3FbQA/s1600/10:28:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiewlEbuEzcujLyPd0Pn_7TECmFHDOhdupkede_M4cEmur34BdDHVcOry0JX8HaZhoBIVEU3yphwAeA-fsR3hvu6rkjNljzIKBTZqZiEdNp3Xu3NWEBGD8EdrvJAMklZMryur7EUX3FbQA/s1600/10:28:14_Blog.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0tag:blogger.com,1999:blog-6493609001866507134.post-53337855474169480942014-10-24T11:09:00.000-07:002014-10-24T11:09:16.452-07:00update on shin, school, and diet... oh my!So if you haven't already read, heard, or seen it, a box jumped out and bit me a week ago while I was doing box jumps. The right shin faired it pretty well, it's pretty much healed now and the only evidence is discoloration and slight soreness to the surrounding tissue and bone. But my left shin isn't so well. Thankfully no infection has set in, I am diligent on keeping it clean and letting it breathe. But wearing clothing over it is irritating the fuck out of it. During breaks or when there are no patients in the office, I tend to hike up my pants to me knees to let the wound breathe and relax. I walk around looking all gangster at work now, it's pretty funny. Unfortunately this side got the brunt of the bite and the tenderness reaches as high as my knee (which also sustained some bruising). When putting on ointment I can tell that I still have nerve damage as I can only feel pressure but no sensation. I assume this is normal and once I'm done healing then feeling will come back... I hope. Because I'm on my feet most of everyday at work or sitting at the dining table working on schoolwork, my left ankle is now swollen and has some slight bruising going on. I am irritated to no end because all I want to do is feel normal and not have to be careful with my every movement to avoid hitting my left shin against anything or anyone. I can't jump or run which makes working out hard, doable but hard. I want the healing to be done with already and I want things to be as they were. Ahhhhh!<br />
<br />
As for school, all is going well. I'm utterly fascinated with Geology now and learning more about what makes our planet tick. Besides volcanos, my favorite part is learning how all the continents were once one large one and how it broke apart. My Human Geography class is eh, the coursework is easy enough and some things are interesting but I'm not as impressed by it as I thought I would be. And lastly, my History of Religion in the US class is blowing my mind away. Learning how religion reached the America's and how it changed, branched off, and grew is quite interesting. Learning so much and confirming to myself that I have made the right decision on my own faith.<br />
<br />
And the dreaded diet. This is probably the hardest part of living healthy. Trying to find something that works for you and figuring out how to balance it all. After my little ER trips this past July and learning that I had become allergic to soy protein really put a dent to my diet. Having to give up my protein bars that helped me so much in times where I couldn't sit down to eat something, or to fit in as a snack was great. But now I am having to find something else to fit in it's place and I am struggling. I know that I do not eat enough and that I don't always eat the best. More like I tend to have too much of one thing during a 24 hour period. I don't balance my diet well and when I try to plan my meals, everything and anything sets me back or off track. Thankfully there is this wonderful coach at CFST, Emily, who is helping. She had me track my diet for one week so that she can analyze it. I have finished my one week and am getting ready to send that off to her here shortly. I am hoping she can steer me in the right direction.<br />
<br />
So other than my shins and diet, all is going well in my life. I look forward to CrossFitting again with all my gym mates and getting my diet back on track. And I hope all of you are doing well!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmrNFjj7UrT6ey9-9lO41YGYRbGnROr-p3RiS72sOwEIjJXoS6zl1hYFlSRKqykTFnYFshrDLpArS-at7VnAWy3tExaerKmU2xinCcjJeM7gGIjNmLlXa9f5Bhfo2OmRa5-0Sly_24UwM/s1600/10:24:14_Blog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmrNFjj7UrT6ey9-9lO41YGYRbGnROr-p3RiS72sOwEIjJXoS6zl1hYFlSRKqykTFnYFshrDLpArS-at7VnAWy3tExaerKmU2xinCcjJeM7gGIjNmLlXa9f5Bhfo2OmRa5-0Sly_24UwM/s1600/10:24:14_Blog.jpg" height="320" width="224" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: xx-small;">This photo was taken from Pinterest.</span></i></td></tr>
</tbody></table>
<br />Nikki Chttp://www.blogger.com/profile/09450052229524318312noreply@blogger.com0