one on one: day twenty-six

This has been a very busy week and besides Monday and my session on Tuesday with Joon, I hadn't been back to the gym until today. I can't remember the last time I missed so much CrossFit, other than being sick. Thankfully Joon took it somewhat easy on me and we spent our session outside at Buckman Field. If I decide to go back to the gym tonight to do the WOD, Joon has already explained to me that I wouldn't be. He's got something in store for me and given that it's FYF (Fuck You Friday), I'm sure it'll be something quite F'd up! This is what I did this afternoon:

2 x Jog
2 x Skips
2 x Lateral Skips/Carioca

Then,
4x
10 Front Squats (25# DB)
Run (there and back- I think it was 30 yards)

Then,
For time:
     30 DB Snatches
Finished: 1:03

A fairly easy session today and I felt good minus the fact that I forgot my water bottle and felt quite thirsty when it was done. My legs felt good, the jogging was not bad, and my squats felt really good. It was a good session.

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 ten

Only ten days into my one on one with Joon and I feel so much stronger! I am PRing left and right on my lifts, jumping better and higher, and running better (slowly). I still have a lot of work to go before I am completely efficient in all my lifts and movements but I am so much closer to it than I was a year ago. I feel exhilarated and look forward to every class, as much as I hate some of the things Joon as me do, because in the end it will ALL pay off. So what did I do today? Lets see:

Warm-up: 500m Row
Extended Warm-up:
     6 x 50ft Skips

30 Sec On/ 30 Sec Off:
     Squat Jumps w/ 35# Bar
     Pike on Bosu Ball
     Mountain Climbers on Bosu Ball

Seated Box Jump (view video below)
     Worked up to 23 inches

Snatch Complex

EMOM for 12 min of:
     12 KB Swings (started with 35# and finished with 25#)
     Sprint (there and back)

I absolutely did not enjoy the Squat Jumps with the bar, that was completely uncomfortable for me. But the biggest surprise and the most fun was doing the seated box jumps. I can not believe how high I got! Woot! Check out the video below.

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.