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-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-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 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!

summer smash crossfit competition reflection

If you've been keeping up with this blog than you already know that I competed this past Sunday, if not, well now you know. Being my first CrossFit competition you can imagine I went through an array of thoughts and emotions during the process. Naturally I was quite nervous leading up to the day, in fact it didn't really hit me until the day before. The morning of was hard to eat breakfast without feeling nauseous. What I was so nervous about I'm not entirely sure but knowing myself, I was probably more afraid of falling or doing something wrong in front of all the people that would be there watching and cheering us on. Because if you know me, you know that it is quite possible that I would accomplish something like that. And no, nothing of the sort happened. My nerves completely diminished the minute Megan, the gracious lady who put this competition together, went over the standards of the first WOD. Suddenly it was like I was back at CrossFit Stumptown and we were just going over the WOD that we would be embarking on. Oh, and allow me to add that the entire competition took place outside. They had the road closed off for the day and set everything up outside where there would be more room and the people walking by for the Hawthorne Street Fair could stop and watch. I didn't prepare for it being outdoors and working out under the hot sun all day, but it was a new challenge that I was forced to deal with. I competed in the Women's Scaled Division with only five other women. Here is my breakdown of thoughts on each WOD that day.

WOD #1:
     AMRAP in 15 minutes of:
     1 Power Clean 65#
     2 Over the Bar Burpee
     200m Run (which actually turned out to be 2 back and forth sprints)
     2 Power Clean 65#
     4 Over the Bar Burpee
     200m Run
     4 Power Clean 65#
     8 Over the Bar Burpee
     200m Run
     ETC ETC.
This WOD was awful. It was awful before I had even started, awful even days prior to the competition. I already knew that this WOD would be the one that I would do the worse in. First of all, running is just not something that comes to me naturally. Sure I can run, but I am not efficient at it. I don't stride well and I don't breathe correctly. This is something Joon and Tony have been working with me on. I'm still a work in progress. Anyhow, adding running AND burpees in the same WOD is like a death sentence for my lungs. I prepared in advanced and made sure to use my inhaler beforehand, and planned on just pacing myself during the run. What I didn't factor in was the HOT weather. The power cleans were of no issue, the weight is light for me and so breezing through those were a piece of cake. The burpees got hard fast with the sun beating down on my and trying to breathe over the hot black mats. In the very first sprint I took off way too fast and burned myself out almost immediately! Rookie mistake #1! Needless to say, I came in last in this event.

WOD #2 & #3:
     Establish 1RM of Overhead Squat in 8 minutes, then rest 2 minutes and in 20 minutes complete:
     500m Row
     10 HRPU (hand release push-ups)
     20 Step-ups on 20" box
     30 KB Swings 25#
     40 Sit-ups
     100 Double Unders OR 300 Singles
     40 Sit-ups
     30 KB Swings 25#
     20 Step-ups
     10 HRPU
Ok let me begin with the overhead squat, my weakest of bar movements. I only established a new 1RM on this four days prior to the competition, from 65# to 95#. My goal was to get 90# on competition day, and maybe shoot for 95#. But as I was warned by Joon, the adrenaline will push you to go all out. And so after nailing 70#, 85#, and 90# I decided to get a little crazy and go for 100#. I failed the first two tries and even called good after that. But when 90 seconds was announced as all that was left, I decided to give it one more go and NAILED it! In a matter of one week I PR'd the OHS by 35#. How does this still surprise me? I have no clue. I placed 4th in WOD #2. The 500m row was a part of the 20 minute time cap but was scored separately. I came in 2nd place with the row at 2:06. For the rest of WOD #3 I came in 5th place and I believe a part of me died out there on the asphalt that day. As much as I dreaded WOD #1, this one pretty much killed me. Rookie mistake #2 is not knowing how to do double unders yet, so I ended up wasting time doing 300 singles. You know what that means? I means I am learning how to do double unders ASAP. The rest of the WOD was hard mostly out of being tired. I'm not accustomed to pushing myself to continuously move without stopping for water or breathing breaks. I came close to not finishing it under the time cap, but I did. Thank goodness!

Final WOD:
     AMRAP in 3 minutes of:
     Shoulder to Overhead 65#
I chose to do push presses as I felt those were more efficient for me at such a light weight. Before beginning this WOD I felt that my shoulders felt pretty good, especially since everyone seemed to be complaining that their shoulders felt tired. But after about a minute of doing push presses I began feeling my shoulders burn like crazy. I pumped out as many push presses as quickly as I could go. I ended up getting 37 reps in 3 minutes. I placed 5th in this event.

Individually I did alright in most events, especially for it being my first time. I went into this competition wanting not to place last but after WOD #1 I came to terms that I would more than likely place last overall. And you know, I was surprisingly ok with this. I mean at least I signed up and knew I was giving my (almost) all. The end result was I placed 5th overall. This was a pleasant ending to my first competition. Now the bigger question is, what did I learn from this experience?

Well, I absolutely learned that I really need to learn to be a more efficient runner. So much so that I will begin taking Tony's running clinic Saturday mornings in September. I learned that I need to learn to do double unders. And the biggest lesson learned is to give myself enough credit. I am strong. I am capable.

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.

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.

day 6 & 7/30: resting squat challenge & pr's

Last night my knees were pretty sore from all the pounding it's taken this past week. While at a sports bar checking out the Portland Timbers game, I finally had to stand up from my stool and just stand. I didn't get a lot of resting squat in yesterday but working on more of it today. The knees aren't as sore today either.

Yesterday while at the CF Open 14.2

At home after an Olympic Weightlifting class & Tabata Sit-ups

Every Sunday I attend an Olympic Weightlifting class at my box to fine tune the movements. We work on Snatches, Cleans, and Jerks. Today I managed to PR on my Clean & Jerk. My snatches are getting better too! And on Friday, while doing the CF Open 14.2, I PR on the OHS. It's amazing what you can accomplish when you put your mind to it!