one on one: day twenty-five

So for the past week I have been having issues squatting fully without putting most of my weight onto my left leg. My right ankle hasn't been flexing without discomfort. This became quite apparent today when Joon had me do squat therapy and overhead squats. Not good. So with some mobility work and soon an adjustment, I am hoping we can nip this problem in the butt asap! So what did we do today? Structural work:

Warm-up: 500m Row
Extended Warm-up:
     Squat Therapy
     4 x 30/30 OHS + Hold
     4 x 30/30 Back Extension (GHD) + FLR (Bosu Ball)

Then,
     200m Row (Sprint) R1- 42.5, R2- 41.9, R3- 41.2
     10 KB Bottoms Up  Clean + Press (26#)
     Rest 2:00 Min
     x3
Overall Time: 10:00

Then,
     10 Cal AirFit (Sprint) R1- 16, R2- 14, R3- 15, R4- 16, R5- 15
     20m Farmer Carry (70#)
     Rest 1:00 Min
     x5
Overall Time: 9:12

Even with my ankle causing some issues, I am pretty happy with myself today. The back extensions were hard but felt good and I felt strong, and the FLR on the Bosu Ball went on without complaints. With the row Joon changed the damper each round, I started at 6, then 7, and then 8. I was expecting the 7 and 8 to feel hard but they didn't, I am definitely becoming more efficient with my rowing- YAY! As for the AirFit, I worked hard to make that devil of a machine my bitch, and I came close a couple of times. I am actually surprised at how well I did on it. Could I have done better? Of course but I'll take what I did and smile. Todays session overall felt good, my lungs are feeling better, and I think I kicked that cold in butt! :)

This photo was taken from Pinterest.

one on one: day three

On the way over to CFST this afternoon a familiar ache began to grow in my stomach. This was not a good sign and I did NOT want to experience the same pain I had only a week ago. I knew I had taken my medicine that was prescribed earlier in the day, so I know that was not the reason for the pain. The last thing I ate was a Luna Bar, this has me wondering if it has anything to do with the stomach pains. Meanwhile, I decided to eat a banana in hopes that it would settle my stomach some. By the time I arrived at the gym there was no trace of discomfort, but I will have to do some research on those Luna Bars. 

My session with Joon today was as expected, brutal. I say this because he pushes me so far out of my comfort zone, the place where I baby past injuries or second guess my abilities. But with the brutal I must add fun because even though I was tired, out of breathe, sweating, and dealing with burning muscles, I thoroughly enjoyed myself. This is what Joon had me do today:

Warm-up: 1000m row
Extended Warm-up:
     10 Shoulder Shrugs
     10 Hang Power
     10 OHS
     10 Push Press
     10 GHD Back Extensions (did not do full ROM)

4x: Back Squat 115# 4 reps
      20m Sled Push

2x3: Push Press Strip Set 80#/65#/35#

10-9-8-7-6-5-4-3-2-1:
     Box Dips
     Ball Slam 15#
     Push-ups (Deficit)

The hardest part of all of these were the 2x3 Push Presses. I started off with 3 reps of 80#, and instead of placing the bar & weights back on the rack I had to keep holding it while Joon and David Mobley (another Stumptown CrossFitter) took some weight off. I than had to do 3 reps of 65# than Joon and David removed more weight, and than 3 reps of 35#. But it didn't end there, once I was done with the 35# Joon and David began adding the weight back on. I had to do two rounds of this and in both round I fatigued out on 1 rep of the 80# being added back. This was quite literally one of the hardest push presses I have ever done. 

Pushing the sled around was fun, something new for me. And the last segment of my session was challenging, worked hard on making sure I kept moving with little to no break. My shoulders were feeling pretty zapped which made me love the break during the ball slams, something I thought I'd never say. My experience with today's session was focusing on working past the tired and not giving up. I so badly want to get passed the point where I second guess my abilities. I know I am on the road to it...

This photo was taken from Pinterest.

one on one: day two

Let me begin this posting with an update on my health scare. This past Monday I posted about my Sunday evening trip to the ER with stomach pain. They had figured it wasn't my gallbladder or kidneys causing the pain and figured it was either an ulcer or acid reflux. Little did I know that later that evening I would end up back in the ER with even worse pain than the previous night. This time the doctor ordered an ultrasound to check my gallbladder and surrounding organs. They gave me another GI cocktail which didn't give me the immediate relief as the previous night. It did help reduce my pain to about a 5 but I was still dealing with the waves of pain, as well as nausea and back pain. So my gallbladder, kidney, pancreas, and liver was check out and all of them checked out fine. Still no definite answer but this time I left the ER with an RX for some pain meds. It's now been 4 days since my first ER visit and I can say I have had 3 full days of no pain. I am still taking the meds as I was told to and am trying to get in to see my PCP to get checked further, but I am thankful that I am no longer experiencing that god awful pain anymore.

Because I was still recovering this past Tuesday from Monday nights trip to the ER, I did not make my appointment with Joon for my official "day two" session. So technically this would be my day three, but well I won't really count it! Joon thoroughly kicked my arse today, and it probably wasn't fully intentional but he definitely proved to me how quickly I experience muscle fatigue. We worked on some plyometric movements and strength. Today's session most certainly was hard but felt really good. So here is what we did.

Warm-up: 500m row
Extended Warm-up:
     10 Shoulder Shrugs
     10 Cleans
     10 Strict Presses
     10 GHD Back Extensions (this was intimidating and hard for me- did not do full ROM)

3x: Athletic Burpees x3
      Jumping Lunges x6
      Plyo Side Lunges 20sec

4x4: Front Squat 65#
2x4: Power Clean 65#
3x3x3: Push Jerk 65#

5x for time: 
     100m row (26/23/22/22/21 sec)
     30 sec rest
     Medicine Ball Slams x10
     1 min rest
= 11:08

The GHD back extensions were challenging for me. First I had to get comfortable with the idea of lowering my upper body down and trusting that I wasn't going to fall. Once I got over that, well better at it, I found I couldn't even lower myself down very low before my hamstrings began to yell at me with such force. Those sucked! But the hardest thing I did today was the burpees, lunges, and side lunges routine. I had to keep moving without stopping and this is where I experienced my muscle fatigue. Primarily during the side lunges as I kept going my legs would give out on me and I was struggling lifting them up onto the platform. A couple of times I came close to tripping over myself. It's frustrating to want to push through but your body won't cooperate. I can not wait for the day that I get beyond this quick fatigue and can go for longer. The lifts were comfortable, didn't go super heavy, focused on technique. Front squats have been a challenge for a long time and I am just now getting better at them and increasing weight! And the last part of our time was fun and I worked hard on just pushing through the suck. With every round I improved my time on the 100m row, which I have to admit was unexpected. The medicine ball slams were also a challenge, but I did them and that is all I have to say about that.

I am officially tired and sore. Tomorrow is a holiday and I do not have to work- yay! There is only one WOD tomorrow at CFST but I think I will pass on the WOD and enjoy sleeping in. I'm sure I will be plenty sore tomorrow. :)

This photo was taken from Pinterest.