one on one: day thirty-eight

Today'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:

Warm-up: 1500m Row
Extended Warm-up:
   KB Ladder 25# Swing/Goblet Squat 5/10/5 Reps
                      35# Swing/Goblet Squat 5/10/5 Reps
                      53# Swing 30 Reps x2

Ring Work- played with just hanging off of the ring in a hollow position and with my knees up.

The Jefferson Curl 10x

Than,
V-ups 20x
Banded Pull-ups (no kip) 5x
V-ups 20x
Banded Pull-ups (no kip) 5x
V-ups 20x

Cool-down on AirFit for 5 minutes

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.

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?!

This photo was taken from Pinterest.

one on one: day eighteen

I think Coach Joon is trying to kill me, no seriously guys he is! Ok, he's not but today I really felt like I was literally moments from death, more than once. But hey I survived to live another day and probably another session of evil torture. LOL. I do actually appreciate being pushed even when at the moment I am feeling utterly miserable. I am exceeding the boundaries I thought I could never pass and I am always surprising myself. Joon always states he knows I have it in me, and slowly I am believing him but sometimes I just don't feel that confident until I actually prove it to myself. This is what I did today:

Warm-up: 500m Row

4 x 30/30 Row [2 Blocks <130m]
First Block: 145, 141, 138, 138
4 Min Rest
Second Block: 147, 133, 108, 135

6 Min Rest

KB Ladder @ 35# (5 - 10 - 15 - 10 - 5):
Swing
Goblet Squat

4 Min Rest

4 x 30/30 DB Push Press + "Hell" Rest

25 Raised Push-ups

Cool Down:
100 Calories AirFit (Easy/Moderate)
Finished in 15:04

Ok, so with the rowing 30 seconds on and 30 seconds off going all out was the first part of my death! I had to go full capacity and give everything I had and in the the first block I did. By the time I had to do the second block I did my best to give my all but I was seeing stars, getting side stitches, and breathing heavily. I was learning to push through my threshold, this shit is no joke! After my 6 minute rest I had to do the KB ladder and that proved to be difficult as well. I didn't feel completely ready or rested, I ended up taking far too many breaks but I pushed on through. The next malicious, I mean movement Joon had me do was dumbbell presses. I started with just 10# weights and quickly had to move to 5# weights. For 30 seconds I had to do presses than for 30 seconds hold the damn weight up above my head. Listen, there is NO exaggeration with it being called "Hell" Rest because it truly is. I absolutely sucked at this and kept dropping my arms down and whined the entire time. Sorry Joon, and thanks for putting up with me. The push-ups weren't so bad but still hard and then the AirFit I took it easy on.

All in all it was a good session, pushed through some uncomfortable moments and I know I am capable but I still play the mental game. I am amazed at how good at rowing I am getting, I am curious to see how long I can go before I can't take it anymore. I may have to try that some day.

This photo was taken from Pinterest.