one on one: day twenty-seven

Today was the day for PR's! I woke up this morning to learn that the CFST WOD for the day was the CrossFit Football Total. Because I knew I wasn't going to be able to go back tonight for a regular WOD after my session with Joon, I was hoping that was what he would have me do. And it was! The last time I did this was back in July in a session with Joon. My total was 580, and I PR'd in two movements that day, and totally failed miserably in my Deadlifts even though that is typically my strong movement. Today I am happy to say I did much better and even increased my total by 85 points. Here's what I did:

Old CrossFit Football Total:
Power Clean- 110#
Back Squat- 175#
Bench Press- 100#
Deadlift- 195#
Total= 580

Today's CrossFit Football Total:
Power Clean- 115#
Back Squat- 200# (25# PR)
Bench Press- 105# (5# PR)
Deadlift- 245# (10# PR)
Total= 665

So needless to say I am quite happy with my numbers. I have improved them since the last time and even surprised myself in a couple of my movements. The disappointing one is the Power Clean. I know I can lift heavier but I keep doubting myself. It's quite frustrating but Joon has given me great pep talks and is a great encourager, I will get passed this.

This photo was taken from Pinterest.

one on one: day twelve

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

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

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

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

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

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

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

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

Photo taken from Pinterest.

one on one: day seven

If you read my previous posting than you know the heartache I am going through. I know that I am someone who can easily fall into a dark place and close everyone off. As hard as it is to simply get up and move I forced myself to do so. So today I went and had my one on one session with Joon to help work out some anger and frustration. It most certainly helped to let some pent up emotion out in a way that will benefit me in the long run and makes me feel better. Today we did the following:

Warm-Up: 500m Row
Extended Warm-Up:
     4 x 50m Skip
     4 x 50m Athletic Burpee Sprint
     4 x 10 DB Clean (speed)

Rest 5 minutes

CrossFit Football Total - 1RM
Power Clean
Back Squat
Bench Press
Deadlift
My total = 580

So my old Power Clean 1 rep max was 105# that I achieved back in March, today I got 110#. I did try for 115# but mentally I was being challenged. My old Back Squat 1 rep max was 140# that I achieved last September, today I got 175#. I went for 185# but once I got to the bottom of the squat I wasn't coming back up. It's still a 30# PR! My old Bench Press was 85# that I achieved in February, today I got 100#. And the funny story on this one was my kicking out my leg from the floor to help me push that 100# up. Joon doesn't know how I did that with a flailing leg but I did. And lastly, my old Deadlift 1 rep max is 225# that I achieved last January. Today I was only able to muster 195#. It wasn't without trying but by then I was taxed out.

I am happy with my achievements today and look forward to doing this one again to see where I end up!

Photo taken from Pinterest.

personal record: deadlift

This evening I set a new personal record on my Deadlift. In October I did a 200# DL and this evening I did a 225#. I did attempt three times to do a 245# but I couldn't do it. That is ok, I will do it next time. Thankfully, this time I thought to have my PR recorded. Enjoy! :)

P.S. I am such a giddy girl sometimes. 

stay hungry

Twice this week I did something that I had not expected to do at this point of my CrossFit experience. Earlier this week I posted that I PR'd my deadlift and as well as completed a WOD before anyone else in the class, a first. This evening I managed to finish ahead of the class once again. I am not sure what has gotten into me or how I am accomplishing all of this. I suppose it could be that I have dedicated myself the past six months, I am getting stronger and more confident. But I am not entirely sure what is the cause or how many more times I will repeat this. All I know is that I am feeling pretty damn good about myself right now and look forward to seeing what other achievements I accomplish.

This photo was taken from Pinterest.

breaking personal bests x2

Tonight was an incredible night for me, and well for many of my fellow CrossFitters too. The WOD for today was as follows:

1 RM (rep max) Deadlift
Then for time:
30 HSPU
40 Pull-ups
50 KB Swings, 53/35
60 Sit-ups
70 Burpees

This photo was found on Pinterest.

So first let me begin with the deadlift, which happens to be one of my favorite lifts. The last time we had to find our one rep max, which was about 3 or so months ago, I lifted 175#. I was pretty proud of myself and super excited. As we worked on all of our lifts, during the last month I noticed I began to struggle with the deadlift. I couldn't repeat my one rep max or even lift close to it. When a WOD asked for 155# deadlifts, it was a constant struggle. So when I heard we would be working on deadlifts today, I wasn't feeling very confident. I started out with a lighter weight- 85#. I slowly increased the weight until I made it to my previous one rep max, which felt surprisingly good. I bumped up to 185#, then 190#. I was feeling pretty pumped over this, but then my coach Joon said to me "you're still standing, it wasn't heavy enough." I momentarily thought he was crazy, especially when he suggested I try once more at 200#. I just smiled and stood there shocked. But then I figured what the hell, I can attempt it and what's the worse that can happen? I don't get it up. So as I loaded my barbell up with some more weight, I began to think about the things I read in the "Becoming a Supple Leopard" book by Dr. Kelly Starrett. He stated to torque your feet externally without actually turning your feet. As well as being reminded by Joon to drive with my heal. So I walked up to the barbell, got comfortable with my stance, lowered by butt down and grabbed a hold of the bar, and breathed. With much focus, I drove my body upward while many eyes were on me, and before grasping what I had just done I was already lowering the bar down. I just about lost my shit and jumped up and down with excitement! I went from my max being 175# only 3 or so months ago to and increase of 25#!! This definitely was the most amazing feeling. Many of my CrossFitters this evening got incredible one rep maxes, there was definitely something in the air tonight!

As for my other personal best, I managed for the first time to finish a WOD in it's entirety before everyone else in class. It's not necessarily a big thing, but for a chipper WOD like tonight, it's kind of a big deal. I tend to puss out and take many breaks when our workouts are body weight sorts. I don't know if it was the high off of having a rad PR or having flushed refined sugar out of my system, but I was feeling like superwoman. I busted through the workout with speed and a finish time of 14:14. It was certainly a good night...

breaking PR's & rest days

Twice this week I broke a personal record, Deadlift and Push Press. I couldn't be more pumped over this! With the Deadlift I lifted 20# more than I had 3 weeks ago. That's a pretty large progress in such short time, I think anyway. But it makes me wonder if I was capable then to lift the extra 20#. Could I have progressed THAT much in 3 weeks? I'm not sure. This is a question to ask the coaches (I'll come back with an answer). As for the Push Press, I lifted 5# more than I had 10 days ago. Now that is progress I can comprehend. I'm amazed by how much weight I can move around in forms I had no idea I could do.

This photo was found on Pinterest.

So today I decided to take a rest day. Lately I have been hitting the box 5 times a week, typically Monday thru Friday. Yesterday, even though I managed to do 5# more in my Push Press, I noticed that I was not performing well. I don't know if it was because I was tired or sore, which my low back was from doing the Deadlifts the previous night. I gave the WOD last night my all, but I didn't feel like it was my all. Today I've been struggling with more soreness in my low back, possible shin splints, and heavy eyes. I'd say those are strong indicators that I take the night off and give my body the necessary break it needs. Remember, regardless of the activity you do, give your body a chance to recover and nourish it well.

"Continuous effort- not strength or intelligence- is the key to unlocking our potential"- Winston Churchill