one on one: day eleven

I woke up this morning feeling very unmotivated and a very full bladder. Needing to pee was really the only thing that helped me crawl out of bed. I may have gone to bed a tad bit too late last night, but compared to other times it wasn't that bad. I feel like I am battling myself to get decent sleep. Maybe I really should focus getting to bed earlier but honestly that is flat out impossible if I still want to go to CrossFit. So I must muscle through this as my schedule will not remain this way forever... thankfully. After last weeks sessions I was curious to see what Joon would throw at me today, and of course we had some skipping, rowing, and the always hated burpees. Here is what I did:

Warm-up: 500m Row
Extended Warm-up:
     x2
     50m High Knees
     50m High Skips
     50m Carioca (both ways)
     50m Side Shuffle (both ways, holding 15# bumper plate)

3 x 5:
     Squat Therapy (hands up, hands down, hands up)

5 x 2:
     Spiderman Twist

3 x 10:
     Reverse Hyperextension
     Hyperextension

5 x 3:
     Back Squat @ 135# (no pause or rest within each set)

5 x 2:
     Power Clean Pull
     Hold 5 Seconds in Hang Clean Position
     Hang Clean
(sets 1 & 2 @ 65#, set 3 @ 75#, set 4 @ 85#, and set 5 @ 90#)

10 x 2:
     Power Cleans @ 90#

5 Rounds For Time:
     100m Row
      5 Jump Over Burpees
     (completed in 8 minutes)

I always feel so accomplished after my sessions with Joon. It's not like I never push myself during a regular WOD but somehow he just knows what to get me to do to go further without even realizing it. I play such mental games with myself and it often keeps me from being able to lift a heavier weight that we know I can do. Little by little though I've been pushing through it and doing it, what a great feeling. I am really proud of myself.

There is a competition happening this month at CrossFit Hawthorne and Joon thinks Aaron and I should do it. I don't think Aaron has any interest though I think he should do it! I, on the other hand, am really interested in giving it a go but think a lack of funds will keep me from participating. What a bummer but I am sure there will be others down the road. I'll just keep working on myself so that I will be ready for one when the time comes!

This photo was taken from Pinterest.

one on one: day nine

Getting little sleep the night before a session with Joon is NOT a wise decision. Eating poorly is even worse. My diet this past week has been awful, not only do I know it but I feel it. And whether it's because I'm anxious or lazy, my sleep does not feel recuperative. I really need to get more strict with my food and my sleep, ASAP!

Now with all that said, I don't think it would have mattered a whole lot if I had gotten enough sleep and ate well for todays session. I know I say on every post that Joon kicked my butt but he always finds a new way of just making me feel, what's the word I am looking for... ALIVE. My Quads absolutely hate him today, but deep down I am happy for the pain. He pushed me into muscle fatigue and I learned that even when I feel spent and I can't do one more rep, I can. Here is what I did today:

Tabata (20 seconds of work, 10 seconds of rest, for 8 rounds)
Row:
     87m, 93m, 86m, 77m...... 93m (we forgot what meters I rowed for my 5th, 6th, and 7th round)
DB Snatch:
     Right Arm 9, 9, 8, 9
     Left Arm 9, 9, 9, 9
Speed Jump:
     10, 10, 8, 8, 8, 8, 9, 9

Rest, then:
3 Rounds (2 min each with 2 min rest between)
     Airdyne (20 calories)
     Max Rep Clean & Jerk @ 65#
          Round 1: 8 C&J
          Round 2: 5 C&J
          Round 3: 7 C&J

My legs aren't feeling as sore as they were right after. I seem to recover quite quickly from my sessions/WODs. But I have noticed today that my Quads and IT Band are fairly tight and I need to roll them out more often. I can't slack off with the mobility work if I want to continue to see progress in my training.

Photo was taken from Pinterest.

8 steps towards your resolution

The new year is fast approaching and I know many of you, as I do, create a resolution you are adamant on fulfilling but sadly rarely ever comes to fruition. Why is that? Well I am no expert but from past experiences I think it has a lot to do with having too high of an expectation on ourselves. Sure, it is a great idea to want to do better for ourselves, I wish everyone would. But if you haven't already begun baby steps and stuck to it, how do you expect to achieve such large goals? Granted, I know there are some of you out there that are super-human and get shit done! Kudos to you. But for the vast majority of us that is not the case. So here are 8 steps to start now towards a healthier and happier life, so you'll be successful with your new years resolution.

1. Think positive and have gratitude. Sure we all have something about ourselves we aren't happy with but getting down about it isn't going to help. Be thankful for what you have and for the things about yourself you do appreciate. Be positive that you'll overcome your dislikes. A positive mind has positive outcomes.
2. Sleep. Let's face it we don't get enough shut eye. While some of you may only need 4 to 6 hours of sleep, others may need 6 to 8 hours. Know what you need and respect your body enough to have it.
3. Drink water. I know many of you think you drink plenty, but the fact is most people don't drink enough water. Replace that third cup of coffee with a glass of water instead. Put down the soda can and have some water instead. Your body will thank you.
4. Develop healthy eating habits. I know not everyone wants to do the Paleo diet, I'm not fully on board either. But you have to admit you don't eat as healthy as you think you do. Add more fruits and vegetables to your daily diet. Cut back on the refine sugar (or do like I am and cut it completely out of your diet). Small changes here and there add up to big changes.
5. Be active. Ok, so now you're an adult and you've been busting your ass all day at work and all you want to do is go home, sit on your couch with a beer in hand, and veg out. I don't blame you, there are days that is all I want to do and I do it (minus the beer). But keeping a sedentary lifestyle will lead to a very unhappy golden years. Get up and do something. At the very least do 30 minutes a day of physical activity. 
6. Stretch/mobility. You know how flexible kids are in the way they move around? Well we lose that as we age, unless you're a super-human (or a gymnast). Regain some of that flexibility.
7. Do something you love. When you focus on an activity that makes you happy, your stress level drops. 
8. Laugh. Do this every day, it is so good for your mind, body, and soul.

This photo was taken from Pinterest.