one on one: day four

I woke up this morning still feeling quite sore from Tuesdays session with Joon AND from the WOD that evening. I also struggled with stomach pain last night and a mild one this morning but I will leave that for another posting. Other than being sore I felt pretty good this morning and ready for what Joon may have in store for me. And I was surprised! Today's session was taken outside to Buckman Field. And this is what we did today:

2 x 25yd Jog
2 x 25yd Jog Backwards
2 x 25yd Skip (for some reason this was hard to do)
2 x 25yd Side Skip

Rest 3 minutes

2 Sets:
10 Alt KB Snatch 25#
50yd Sprint (walk back)

Rest 2 minutes

2 Sets (timed):
20 Russian KB Swings 35# (unbroken) -3:14
50yd Sprint (walk back) -3:04

*Test*
200yd Run (timed) -0:54:04

DUDE!! I did a 200 yard run in under a minute. ME! Where in the world did that come from? And that after I did all those KB things and breathing hard. If it's not obvious, I am stoked. My progress in this past year has been amazing, but the progress I've made in such a short time with Joon is even more amazing. I feel so proud of myself and can't wait to see where I will be in a few months. Thank you Joon!

This photo was taken from Pinterest.

the gorilla takeover wod experience

So as you may have read previously, I volunteered over the weekend at the Gorilla Takeover that my box and another box hosted at the Portland Expo Center. During my time there I was able to watch all the WODs that the athletes had to compete in. Let's just say I did not envy them, but somewhere in the back of my head a thought popped up that maybe our coaches would torture the rest of us with the same WODs. Come Monday things at my box went back to normal and our WOD for the day was Cindy, AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats. I breathed a sigh of relief, and busted out 11 rounds, 5 pull-ups and 3 push-ups (I progressed since the last time I did it). My relief was short lived though, coming in Tuesday evening I found that we were going to experience WOD #1 from the Takeover. And it didn't end there, Wednesday we also experienced WOD #3. Needless to say, between these two days, my body is sore and I believe I'm feeling new muscles again!

The Gorilla Takeover WOD #1
500 meter row then...
21-15-9
Thrusters 95/65
Box Jumps 24/20
(TC 10:00)

The Gorilla Takeover WOD #3
4RFT
10 Alt KB Snatches 53/35
25 Yard Farmers Carry 140/100
2 Rope Climbs 15'
25 Yard Farmers Carry 140/100
(TC 10:00)

Scaled Version of WOD #3
4RFT
10 KB Swings 53/35
25 Yard Farmers Carry 100/80
2 Rope Climbs 15' or 8 Mod Rope Climbs
25 Yard Farmers Carry 100/80
(TC 10:00)

For the first WOD, I modified the thrusters and did push presses at 55# instead due to knee pain. And I did step ups instead of jumping. I finished in 10:30. For the third WOD I did the scaled version with the modified rope climbs and for the first time did my KB swings with 35#. I finished in 14:12. I am unable to raise my arms over my head. I feel wimpy and like a beast all in one! Unfortunately because my arms feel pretty worthless, I will not be attending today's class. And I'll be completely honest, I'm ok with missing WOD #4!

The Gorilla Takeover WOD #4
60 Double Unders
50 Wall Balls (10'/9') 20/14
40 Burpees
30 Weighted Sit-ups 20/14
20 Alt Pistol Squats
10 Handstand Push-ups
20 Alt Pistol Squats
30 Weighted Sit-ups 20/14
40 Burpees
50 Wall Balls (10'/9') 20/14
60 Double Unders
(TC 25:00)

So now having the opportunity to experience what the athletes did this past weekend gives me a whole new appreciation for what some people can do. Our bodies are so capable of amazing things, with the right training, nutrition, and mental preparedness... we can achieve anything. This whole experience solidifies my effort in my sugar challenge. Because if I want to be able to do what these athletes did by next year, I have to be on top of my game.

This photo was found on Pinterest.