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 thirty-seven

I'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:

Warm-up-ish:
800m SkiErg
200m Row
600m SkiErg
400m Row
400m SkiErg
600m Row
200m SkiErg
800m Row

KB Complex 2 minutes:
1 Swing + 1 Clean + 1 High Pull + 1 Snatch
2x

Mission Test 5 minutes:
2 Cleans + 1 Press + 3 Front Squats

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.

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!

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

This photo was taken from Pinterest.

one on one: day thirty-six

I 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:

Warm-up: Easy 5 min Row
Then,
8 x 1:00 min of:
     OHS 15#
     Mountain Climbers
     Farmers Carry 2 x 95#
     Dumbbell Snatches 35#
1- 14
2- 15
3- 16
4- 12
5- 15
6- 12
7- 15
8- 16
Time: 54:32

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!

This photo was taken from Pinterest.

one on one: day thirty-four

Given 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:

Warm-up: Easy 5 min Row

Then,
3 Rounds, 1 min Rest after each round
     5 Front Squats @ 75#
     5 Power Snatches @ 75#

Then,
For Time- Grace:
     30 Clean & Jerks @ 65#
Final time- 2:47

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.

This photo was taken from Pinterest.

one on one: day thirty-two & changes

The 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:

Day 31:
Warm-up (2 rounds):
     200m Row
     10 Hollow Rocks
     10 Hip Extensions
     10 Banded Pull-ups
     10 Push-ups
     10 Pass Throughs
     10 OHS (pvc pipe)

Then,
BB Complex (20 rounds):
     3 Hang Snatches
     3 Push Press (Snatch Grip)
     3 OHS
*no shoes*

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!

Day 32:
Warm-up:
     Easy 500m Row

Then,
A) For time (21-15-9):
     DB Snatches (20#)
     Jumping Squats
Completed time: 4:57

B) 10 x 5 Cal AirFit (20/10)

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.

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!

Photo was taken from Pinterest.

one on one: day thirty

So 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:

Warm-up: Row 800m
Then,
15x OHS @ 65#
30-sec Sprint on SkiErg: 125m
15x Hang Clean @ 65#
30-sec Sprint on SkiErg: 124
15x Push Presses @ 65#
30-sec Sprint on SkiErg: 121
15x Front Squat @ 65#
30-sec Sprint on SkiErg: 120

Then,
Increased the weight to 75# and the reps down to 10x
30-sec Sprint on SkiErg: 121
30-sec Sprint on SkiErg: 122
30-sec Sprint on SkiErg: 116 <-- that was a tough one
30-sec Sprint on SkiErg: 123

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!

This photo was taken from Pinterest.

one on one: day twenty-nine (day of boo boo)

Well todays been a painful day, and not painful in a sore from a WOD sense. But painful in a box tried to eat me for lunch sense. After CrossFitting for almost a year and a half, today I had my very first run in with a box. Not with one leg, but both legs. I was literally only two jumps away from being finished and BAM! Not a pleasant experience. My left leg took the brunt of the damage but both hit the box. Thankfully it didn't go deep to the bone but enough to expose the fascia (white meat). At first, besides the pain, there were no visual indicators that I hit. After a few minutes of trying to walk around and hold back in yelling from the pain, Tony had me lift my tights again and blood began to show up. The pain only escalated from there and it only took a minute or two for both spots to get bright purple. By this point Joon said I was done for the day and that we needed to clean my legs up. Walking for the first few hours after was rough, any jarring movement sucked. It's beginning to feel better to walk but touching the skin around the areas is exceptionally sensitive and hurts like hell, regardless of how light I touch. I hope that by Monday I will be back to WODing with no issues. Here is what I did manage to do today before my boo boo:

Warm-up:
10 min Row

5 x 10 Back Squats 100#
5 x 5 Box Jumps

This little incident will NOT stop me from doing box jumps in the future, but I am seriously considering on getting some sleeves for my lower legs. This way next time I have a mishap, besides bruised sore shins, there will be no breaking of the skin!

The photo was taken from Pinterest.

one on one: day twenty-eight

I walked into the gym this morning witnessing a class struggling through the WOD of the day, a FYF WOD. Immediately dread came over me because a part of me wondered if Joon was going to make me do this WOD. I didn't feel ready for that sort of work, it was far too early for me. But thankfully he didn't make do it. Here is what I did do:

Warm-up:

     5 min AirFit (easy)

     2 x 5 Wall Squat

     2 x 5 KB Windmill

     2 x 5 Samson Stretch

     50 Single-Unders

5 x 10 Sumo Deadlift @ 100#

6 x 10 sec "All Out" Row (48/49/50/51/51/51)

Rest 30 sec between

Rest 3 min

Row 250m "All Out" (0:51.4)

Rest 3 min

Row 500m @ 70% of 250m pace (1:56)

The warm-up was great and much needed! The deadlifts felt good and I felt strong. The rowing was going great until the end of the 500m. My gas tank was basically empty and it felt awful! Maybe I need to keep working on my rowing skills. ;)

This photo was taken from Pinterest.

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 twenty-four

Fall term began last Monday and my body decided to take on a cold as well. Thankfully all of my classes are on-line this term, with only being required to attend a lab for Geology on Fridays. The majority of the symptoms didn't last very long and I am now just dealing with a cough, that is slowly going away. Unfortunately though I was too ill to have my session with Joon on Tuesday, so I rested. With this new term and having to have a lab on Friday, my work schedule had to shift which meant my sessions had to shift a bit as well. Instead of Tuesday/Thursday sessions, I will now have Tuesday/Friday sessions. I went back to CrossFit on Wednesday night, took Thursday night off, and had my session with Joon on today. He's a gifted one, knows the right amount of push without wiping me out completely. Breathing and energy level aren't 100% but I still feel like I got something done. Here is what was done:

Warm-up: 500m Row
Extended Warm-up:
     4 x 20m Skip
     4 x 20m Butt Kicks
     4 x 20m Jog

Then 2x,
     4 x 30/30 Goblet Squats (35#)
     *During rest period do 4 Lunges

Then,
"Tail Pipe" Ski 3x
     250m SkiErg (Sprint) R1- 1:08, R2- 1:08, R3- 1:03
     1:00 min KB Rack Hold

Ok first of all Joon sent me a text on what to do as he was going to be there at the start of our time together. He informed me to do the warm-up, extended warm-up, and the Goblet Squat. He obviously saved the best part for when he would be there. In the fog of my mind I somehow misread the Goblet Squat being 30/30 and ended up doing a whole round of 30 Goblet Squats when it became clear in my head that he meant 30 seconds on and 30 seconds off. Oops. On top of which I didn't catch that I was to do this twice. So pretty much screwed that all up- see Joon, you HAVE to be there! Anyway, the "Tail Pipe" is usually done with a partner and a rower. While one rows the 250m sprint, the other partner is holding the KB Rack Hold. But since I train alone and because we have a new toy in the gym, he modified it so that we did it on the SkiErg and I would hold the KB for a minute afterwards. It was awful, but most certainly not worse than the Triathlon. I think my times are good but given that I am still sick and put out decent times and even rocked out a better time on my third round, means I can do much better. I hope I don't start hating the SkiErg, cause I kind of was during this session. I think I should be back to normal by next week and hope to kill my WODs!

This photo was taken from Pinterest.

   

one on one: day twenty-three

I walked into the gym today still feeling pretty beat up from Tuesday's session. The primary area of soreness are my triceps, good lord did (still do) hurt! And let me add that I went back to the gym Tuesday night to join the class in the days WOD and ended up not finishing it. After the first round my shins decided to cramp up, both of them. Have you ever had shin cramps? Holy moly, I think those are worse than calf cramps. Anyway, here is what I did today:

Warm-up: 5 Min Easy Row
Squat Therapy
Then...

Work up to a heavy Sumo Deadlift (1RM 185#)
5 x 2 @ 80% of 1RM
Then...

Three Rounds:
250m Row + 2:00 Min Lateral Step-overs
1- 54.9 / 26
2- 54.1 / 30
3- 52.1 / 33
Then...

100 "Z" Presses (5 Atomic Sit-ups at each stop)

The squat therapy pretty much told me that my hips are still not open, that my ankle mobility sucks, and my knees are not tracking right. Boo! I thought I was getting better, I guess I need to get back to work on those. As for the Sumo Deadlifts, it was fun trying to find my one rep max. I didn't think I'd be able to get that heavy but was happily surprised when I got 185#. I have to admit that I am pretty impressed with myself in the Rowing and Step-overs segment of my session today. Each round I only got better, which still amazes me that it's possible to do when you are feeling out of breathe and tired. The final segment was the "Z" Presses and this was just plain mean of Joon! These are the reason my triceps are a million times more sore now. Thanks Joon!

Overall I felt good in todays session even though I showed up 5 minutes late and frazzled from traffic, as well as tired from not sleeping very well this whole week. I think taking Wednesday off also helped me recover and ready for today. Biggest thing I need to remember is to listen to my body and take time off when needed.

This photo was taken from Pinterest.

one on one: day twenty-two

So Coach Tony, owner of CrossFit Stumptown, went to work on his Gym Jones certification a few weeks ago in Utah (I think that's where). While there, he learned a few things and decided to begin implementing them at his gym. Now I can not remember if I ever mentioned what Gym Jones is, but here's my take on it... it's CrossFit on CRACK! Seriously guys, it's crazy shit! Anyway, Tony came back inspired and ordered a SkiErg to add to his arsenal of torture devices (but in all honesty it's really not that bad) and has turned our Friday WODs into F.Y.F. WODs (F You Friday). His goal was to get all his members to do the Triathlon, which consists of 500m on the SkiErg, 50 calories on the AirFit, and 500m on the Rower. Last Friday was the moment of truth and I didn't show up! Actually, I had been going straight for 2 weeks of working out and was planning on taking a scheduled rest day. Though I knew neither Tony or Joon would allow myself (and Aaron) to sneak by this one. So for today's session with Joon, can you guess what he had me do? Yea. I think he's a tad bit sadistic. So here's the details:

Warm-up: Casual 500m Row
Practice on SkiErg

Triathlon:
500m SkiErg 2:14
50 Calories AirFit 4:13
500m Row 2:10
Overall Time: 9:05

To have an idea of what it looks like, click here to see a Gym Jones demo of the Triathlon. You are timed in each individual machine but as well as a total time. Your final time is total time (which includes transitions). So how did I feel afterwards? Oh man, I don't know if there are actually words to describe it. I had been hearing for the last few days the different experiences from many of my gym mates. Some that barfed, some who couldn't get off of the floor for about 30 minutes, to asthma attacks, and even coughing that lasts a day. This is meant to test you, you are to go as hard as you can without stopping.

I am not going to lie, this was hard. During the AirFit I wanted to give up, and I would've if it weren't for Joon and the ladies there rooting me on. The SkiErg isn't all that bad actually, I think it's just getting the technique down and knowing how and when to slow down. I was controlling my breathing and trying to stay consistent with my speed. (I did use my inhaler prior to starting this.) Moving to the AirFit is when the dread set in, if you haven't already picked up on it I hate that thing. I never look forward to using it and don't think I will ever be accepting of it. You are suppose to go real hard on this but from the get-go I couldn't, my quads were already burning from the SkiErg. The key is to not look at the screen, look down and push yourself. My hair was making me feel suffocated and my quads were yelling at me. By this point I began to get pissed, not at anyone but at this machine and at whomever came up with the Triathlon. I know I began yelling at the machine and swearing at it. The girls around me began laughing, but I was genuinely upset at it. Getting off of it was a bit challenging my I could have easily just collapsed to the floor, but I hurriedly made my way to the Rower and they tied my feet in and got me going. I know I stopped rowing a few times because my legs and arms were burning, and breathing became such a chore for me. But alas, as always I completed it. I literally rolled out of the Rower onto the floor moving about like a fish out of water. I couldn't focus in on any one discomfort, everything was yelling at me. I didn't barf and I didn't cry. It didn't make me sick like others and I am not experiencing any awful coughs. But the thing that it most certainly did was tax my nervous system. My arms and hands took a while to stop shaking. My mind felt foggy and confused for a bit too. I giggled a lot, but not at anything, I think it was like a side effect- like I was drunk.

What did I learn from this? That I absolutely without a doubt hate the AirFit. That I am capable of pushing myself. That I could have done better. That I am getting better at this stuff. And that I never ever want to do this again, EVER!

This photo was taken from Pinterest.

one on one: day twenty

Woo hoo I reached TWENTY sessions!! Maybe this is why Joon set up an ass kicker of a workout today- to celebrate. Of all the sessions I have had, todays was by far the worse one yet. Yes yes, I know I always say something similar to that in almost every post but this time, I truly mean it. Today was the first time I have ever, and I mean EVER, felt like crying during a workout/WOD. The coaches always joke about it from time to time saying it's ok if you want to cry, just don't give up. Sometimes these WODs are a mental game and you just have to push through the suck, it makes you mentally tougher or so they say. But today I was breaking, mentally I was struggling and breathing was so erratic. With every movement something in my body was yelling at me and my mind couldn't deal with it, a few times I expressed to Joon I want to cry and he simply said, "don't let it break you." So I fought against the tears, and I promise you I was literally on the verge of shedding tears as I squat yet another squat, but instead I just grunted, moaned, and exhaled loudly. So here is what sent me over the edge:

Warm-up: 500m Row
Extended Warm-up:
     Tabata Russian KB Swings 25#

10 Rounds of:
20 Sec Max Effort on AirFit
3 Min Rest- Perform 10 Back Squats
(5 Rounds @ 105# / 5 Rounds @ 85#)

Results of AirFit (in Calories)
1- 11.3
2- 15.5
3- 9.5
4- 11.8
5- 11.8
6- 10.5
7- 12.3
8- 11.3
9- 11.2
10- 13.4

This is pretty much all I did and it was utterly horrible. My legs, primarily my quads, hated not only Joon but myself. If you have never gone max effort on the AirFit (Airdyne), you've been warned. To do that than have a 3 minute rest period where I had to perform 10 back squats within that time frame was so brutally hard, not just physically but mentally. The end result is that I did do it, I never gave up and I did my best giving my all. Even on a day I walked into the gym and told Joon beforehand that I was feeling quite tired and that I didn't know if I COULD give me best. Under those circumstances I still performed well. Could have I done better? Probably. My body can, but it's the beast of the mind that holds me (us) back. Besides my second round where I got 15.5 calories, I managed to get a big number on my very last round. We can dig deep when we try.

When it was all done I laid there on the floor for a bit and caught my breathe and whined in discomfort. My first attempt in getting up failed with me just falling right back down, I was experiencing spaghetti legs. After a few more minutes I managed to get myself up and moving around, with a couple of close calls. Once I got to my car though I have to admit that I did get all watery-eyed. This was a very tough workout for me but I am happy I did it and didn't let my mind stop me. Happy Twentieth Session Joon! :)

This photo was taken from Pinterest.

one on one: day nineteen

Today's session was probably one of the best ones yet! I really worked through some of the suck and amazed myself with exceeding both my and Joon's expectations, though I am sure mentally he was expecting more from me and got it. He's been really driving home how I need to learn to keep moving when I begin to feel the burn, which is the lactic acid build up in muscles, and utilize it for energy. I have a tendency to stop the moment I feel it and rest, but you never push through that threshold if you don't learn to embrace it and work through it. So I did today, through out the whole session and you know what? I survived and STILL had energy for more. It was crazy how I made myself keep going, what a mental game it is but so absolutely doable. Here's what happened:

Warm-up: 500m Row
Extended Warm-up:
     8 x 20m Skips
     4 x 20m (3) Overhead Walking Lunges + (1) Overhead Squat

A] 10 Front Squats @ 85# (Unbroken)
      2 Min Explosive Step-ups >20      Did: 35/43/47
      Rest 3 minutes between sets

Rest 5 Minutes

Then,
B] 30/30 KB Clean + Press 18#
     100 Total Reps / Timed: 14:09

Ok, for starters the skips are getting easier in one way as I am moving quicker but they are sucking when I get tired. Joon calls it quicksand and that is exactly how it feels. I start off explosive and high and by the time I reach the end of the 20 meters I am barely coming off the ground. The overhead lunges/squat were a tad challenging, breathing wise, but I felt good. My knees didn't bother me at all and I was able to get low. It's almost unbelievable that I am doing lunges with no knee issues. I did, however, begin to feel the lateral sides of my feet, more like a cramping feeling.

In part A I was pretty impressed with myself for doing 10 unbroken front squats three times with 85#. Just to think a week ago this WAS my 1RM weight. How do I do this? Over and over again I keep outdoing myself and Joon says I'll hit a point where these increases will slow down but when? I love hitting new PR's. Anyway, by the third set of front squats I was battling the suck big time. My quads were burning for sure but that was the least of my problems, I could feel myself wanting to panic breathe. When I recognized the feeling and fought back with myself mentally and said "NO!" I took a deep breathe and did another squat, slowly I was counting down but not before the panic breathing tried manifesting into something else. Having the bar right up against my throat is not a comfortable feeling, as anyone who is familiar with front squats are aware of, but try having a mind that tries to convince you that it's not a bar and rather someones hands around your neck. I literally started feeling like someone was trying to choke me. What I am proud of is that I didn't let that feeling take over, I took another deep breathe did my last two squats and dropped the bar. I didn't let the feeling win over me, I took control. I took a moment to gather my thoughts and take a few more breathes before moving on.

The explosive step-ups were definitely challenging and I focused hard on just working through the leg burn. Joon has a way of knowing when to say something, and what to say to keep myself focused and moving. When I could feel myself wanting to stop because my legs are burning or tired, I would push on to do at least 2 more before stopping to catch my breathe. With each round he would tell me to increase it by one but I went beyond that each time. I wanted to do more than one, I wanted to prove it to him but also to myself.

Part B was probably the hardest part of todays session, physically. We attempted to do 25# KB but I couldn't control the movement of two of them at the same time. So we opted down to 18# where I felt I had better control. But don't be fooled by the weight, after just a couple of rounds they began to feel extremely heavy. I now have bruises on my shoulders and wrists from this very movement. I call them Joon's twisted humor 1, 2, 3, and 4.

I'd say all in all it was a good session where I think I am finally seeing and believing my progresses!

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.

one on one: day seventeen

I went to bed last night feeling pretty sore and thinking that todays session would just plain suck. Then I woke up and logged in and saw that the WOD for the day was "Fight Gone Bad" which I did once before back in July 2013. I was a little bummed because I would miss this WOD since I have other plans for this evening and figured my session with Joon would entail something else. Will it did not, in fact, as soon as Joon learned I would not be back this evening he said that todays session would be "Fight Gone Bad" and I was both excited and scared. The last time I did this WOD my rep count was 137, mind you I had only been doing CrossFit for about a month and half and it was heavily modified. Today I did the WOD, and not only did I RX it but I PR'd it by 41% and got 193 reps. I can not express how unbelievably surprised and happy I am. Joon gave me a goal of 200 reps and though I was like "sure" in my heart I didn't think I'd get that high. I just wanted to beat my old record. So here is what "Fight Gone Bad" is:

Three Rounds of (1 Minute @ Each Station):
Wall Ball 14#
Sumo Deadlift High Pulls (SDHP) 45#
Box Jumps 20"
Push Presses 45#
Row (for calories)
Rest 1 Minute
(These weights are for women)

I surprised myself with getting 21 wall balls in the first round, I moved without stopping and even got low on my squats (yay!). Joon and I believed the SDHP and push presses would be where I would excel but I found them the hardest part of this WOD. I couldn't do more than 3-5 reps at a time, and I can easily blame it on being sore or tired but I am not exactly sure why it was so hard. This whole thing sucked! I was consistent with my rowing and have definitely gotten more efficient at that. And I didn't do one step-up on the box jumps, I jumped the entire time. I'd say overall I am pretty impressed with myself and glad that Joon had me do this WOD. I know next time I will do more than 200 reps!

This photo was taken from Pinterest.

one on one: day sixteen

I typically have plenty to say but I am at a loss of words right now. This has been somewhat of a trying week and I find myself with little energy to try and find something to share. So I will lead right into what I did in today's session:

Warm-up: 500m Row

Extended Warm-up:

     8 x 20m Skip

     4 x 20m (3) Overhead Walking Lunge + (1) Overhead Squat

Terrible 2's

In 2 minutes complete 2 rounds:

     100m Row (sprint)

     2 Burpees

     2 Slam Balls (20#)

x2 (1st time had 19 seconds left, 2nd time had 26 seconds left)

Rest 5 minutes

50 Elevated Sit-up/Ball Toss

Then,

     5 minute AirFit Cool Down

I am appreciative of Joon's help and have definitely noticed changes in myself. I was pretty proud of myself in completing the Terrible 2's portion within the 2 minute time cap. And that I did all of the lunges with no knee pain. I hope to have more to say in my next posting, until then, be sure you hug your loved ones often!

one on one: day fifteen

Today was my first one on one session since the competition and as promised, Joon took it up a notch. After working with me for several sessions we had the ability to see where I stand when faced with the clock of a competition. We discovered that I am fully capable of pushing myself, that I am strong, and what needs to be worked on. So before todays session went into full swing we redid my Strength/Weakness/Objective list.

My list with Coach Joon's add ons.

The truth is I really loved competing, even if I came in second to last. I know what I really suck at, what needs work, and what I am proficient at. I do have the bug to compete again, when? Well that all depends on someone else (Beth). So my focus is now to work as if everything I do will help me get stronger and better for a future competition. And so this is what we did today:

Warm-up: 800m Row

Extended Warm-up:

     3 x 5 Squat Therapy

     3 x 5/10/15 Russian KB Swing & Goblet Squat (25#)

Jerk Dip 10 x 3 (Heavy)

     Attempted 135#

     Did 95#

3 Rounds:

     100m Row Sprint (All Out)

     Rest 30 Seconds

     10 Front Squats (Unbroken) 55#

     Rest 1 Minute

3 Rounds:

     For 2 minutes do:

     10 DB Snatches (20#, 25#, 25#)

     Then for the remainder of the time do Explosive Step-ups

     Rest 3 Minutes

The jerk dip was hard. I really wanted to go heavy as Joon wanted me too but my wrists weren't having any of it. I have a lot of work to do with my upper body mobility. I focus so much on my hips and legs that I have neglected my shoulders and wrists. It was far too painful with the weight on my wrist. So I cut the weight back and tightened my wrist straps. Though uncomfortable, it became much more bearable. Jerk dips are a strange movement, but they certainly got easier. The row sprints and front squats weren't so bad. I went light with the front squat because the focus was going unbroken. I wanted to give my right knee a chance to really warm-up and my wrists were feeling tired. As for the explosive step-ups, the first round was ok but the next two rounds really sucked. Even with a 3 minute rest period in between each set my quads were hating life. I really tried my best to get "comfortable with uncomfortable."

This photo was taken from Pinterest.

*There is no update on the case of my friends murder so far. After learning of her death yesterday morning, I decided to stay at work to keep myself calm. After work I choose to continue with my normal routine and go workout. It was one of those WODs that you knew you'd be hating it the minute the clock says 3, 2, 1 Go! But I am glad I did it, the entire time I kept Nicole in my thoughts and kept telling her this WOD was for her. I pushed myself to keep moving and to embrace the suck, because she embraced the suck to achieve her body building goals. Once the WOD was over a release of emotions came over me and it felt good to shed some tears. I took all of the pain and sadness I was feeling and channeled it into my movements. A part of me feels that maybe she was there helping me through it. RIP Nicole Laube.

one on one: day fourteen (bonus day)

This week of one on one training with Joon is slightly off. Instead of the normal Tuesday/Thursday sessions, we are doing Wednesday/Friday to accommodate my time off to allow my back to get better from my sacroiliac joint issue. But since work was a tad bit slow today, I got off early and had an impromptu session with Joon to help prepare me for my competition this coming Sunday. I'm so blessed to be surrounded by people who want to see me succeed. I don't think I would feel confident enough to even consider competing if I didn't have the support that I at home and CrossFit Stumptown. So this is what we did:

Warm-up: 3 min Row
5 Sets (2 min rest in between each set) of:
     2 Power Cleans (75#)
     4 Athletic Burpees
     10 Cal Airdyne

Sculpting:
     3 x 5-7 Dumbbell Presses
     3 x 5-7 Tricep Extension
     5 x 5 Five Sec Elevated Plank Hold, 1 Push-up

It was a short and sweet session but it sure has me feeling my arms more than I have in a long time. Feels good actually. I surprised myself with the Airdyne today and pushed myself harder towards the end, even when my quads were burning like crazy and I felt tired as hell. I worked really hard on focusing on breathing properly to limit my panic breathing. Give me something heavy to lift and I will probably do it, but ask me to breathe normally and I just can't quite get it done right. Baby steps.

This photo was taken from Pinterest.

one on one: day thirteen

Today was the first day I worked out since last Friday, we can thank my left sacroiliac joint for that. I have this issue with that area where it likes to get all out of shape and flare up on me. So after doing a lot of KB movements and Deadlifts, and being an idiot and not stretching out afterwards I woke up Saturday morning in awful pain. I couldn't sit or lay comfortable and forget bending or squatting in any way, shape, or form. By Monday I started to feel better and got adjusted, by Tuesday I was functioning better but waited to get back to the gym until today. On the way to CrossFit Stumptown for my session with Joon I found out that the second WOD in the Summer Smash Competition I am participating in this Sunday will be establishing your one rep max in Overhead Squats. UGH! I hate OHS!! Needless to say, this is what we worked on today and guess what? I PR'd!

Warm-up: 2000m Row
Extended Warm-Up:
     3 x 5 Goblet Squat
     3 x 20/10 Isometric Hold Back Extension
     Max Effort Isometric Hold: 27 seconds

Skill + Strength:
     Rack OHS Press Up 7 x 5 (65, 65, 75, 85, 95, 105, 110#)
     OHS #45 7 x 5
     5 Attempts 1RM OHS (65, 75, 85, 95, 95#)
   
So I went from having a 1RM of 65# from March to a 1RM of 95# today. I owe Joon so much for all his support and help. Between him and Aaron constantly telling me I am stronger than I think I am, I still don't grasp that concept. I am still quite surprised every time I accomplish something so heavy.

I can't wait for Sunday's competition and see how I perform. I am definitely nervous, but super excited about it.

This photo was taken from the competitions Facebook page.