Fit to Fly

I haven’t been able to do a regular check-in regarding my work-outs in the past couple of weeks. In fact, it looks like I haven’t logged any of my WODs here since the beginning of February.

Not to fear! I have been going as much as my travel and health schedule allows. I got knocked out for the first half of the past week with a cold. That, to say the least, was awful.

So, quickly, the month of February in CrossFit and Friends:

Thursday, Jan. 31st
CrossFit HEL – WOD: Snatch Training
First half of the work-out was just working on the first and second pulls in the snatch lift.

Next was 2 rounds for time of:
25 SDHP (basically a tight-gripped high bar pull) – load modified to 45lbs. (if I remember correctly; Rx was 55lbs.)
510m Run

Overall time: 7 minutes, 44 seconds

Friday, Feb. 1st
Two-mile walk/run: Ran the first mile nonstop
Then, box jump practice on a park bench. Park bench approximately 16″ off the ground.

Monday, Feb. 4th
CrossFit HEL – WOD: Forever Alive

(Strict) Press
2-1-1
Load: 60lbs.; 65lb. attempt failed that day

Push Press
3-2-2 @ 110% of strict press (2 min rest between sets)
Load: 65lbs.

then:

AMRAP10
3 HSPU – mod: 24″ box pike push-ups
4 Power Cleans – load: 60lbs. (5lbs. fewer than Rx)
5 Burpees

Overall rounds: I didn’t write it down, apparently. Smooth. I think it was in the 7-9 range. It was faster than I expected, but that doesn’t help.

Tuesday, Feb. 5th
CrossFit HEL – They Can’t Be Trusted

Overhead Squats
12-9-6 reps @ 60% 1RM
(60s rest between sets)
Load: 45lbs. (felt pretty light, and my form was strong; could up it next time)

then:

6R For Time of:
300m Run
1 Rope Ascent – mod: rope ladder
10 Back Squats – load: 65lbs. (scaled down by 30lbs.)

Overall time: 19 minutes, 40 seconds

Thursday, Feb. 7th
On-the-road

AMRAP10:25 squats
10 push-ups
1 burpee tuck jump

6 rounds completed

Friday, Feb. 8th
On-the-road 2.0

Elliptical runDumbbell lifts: press; one-arm DB snatch
Med ball cleans
Pulley system for lats

Monday, Feb. 11th
CrossFit HEL – WOD: From Under the Back P
orch

Back Squats
EMOM10
3 Back Squats @ 80% 1RM
Load: 100lbs.

then:

For time:
20 Front squats – load: 70lbs.
30 Box jumps – mod: 20″ box step-ups
40 KB Swings – mod: 12kg. KB (we had a huge group and I actually couldn’t find another 16kg. KB)
50 Wall Ball Shots – Rx weight! Rx weight! 14lbs. (although they are not pretty yet at that weight)

Overall time: Apparently, I am not very good at recording my overall times when I have multiple mods to account for. I finished alongside one of our Rx guys, just a few seconds behind.

Tuesday, Feb. 12th
CrossFit HEL – Nasty Girls

3R For Best Time and Load of:
300m Run
1 Rack Jerk
Best time: 1 minute, 22 seconds; Load: 70lbs.

then:

Nasty Girls
3R For Time of:
50 Air Squats
7 Muscle-ups – mod: banded ring dips x2 (14 ring dips each time)
10 Hang Power Cleans – mod: 55lbs.

Overall time: 10 minutes, 6 second

As I said later, “Is the WOD called ‘Nasty Girls’ because there are 150 booty drops in it??”

After the 12th, I had a day to prep for a trip; the 14th through 17th I was out of town. Got in some hotel gym time, but nothing super significant. A lot of elliptical work and some dumbbell and pulley system work. Then, I got sick. I returned on the 21st to the gym, and of course, it was a benchmark night.

Thursday, Feb. 21st
CrossFit HEL – WOD: Christine

EMOM12
3 Deadlifts @ 85% 1RM
Load: 130lbs.

then:

Christine
3R For Time of:
500m Row
12 Deadlifts – mod: scaled to 115lbs.
21 Box Jumps – mod: 20″ step-ups

Overall time: 15 minutes, 32 seconds

This was six seconds slower than my last Christine attempt. However, I increased my deadlift load by 20lbs., and I weigh five pounds less than last time. Also, I was sick, so I will take six seconds added on as a victory.

Friday, Feb. 22nd
CrossFit HEL – WOD: CrossFit Games WOD 12.5
Thrusters
Find 1RM
Max load: 80lbs.

This was my first 1 rep max for thrusters. Our trainer there that night said it looked like I could possibly go a few pounds heavier. My cleans looked good, and the front squat to push press transition was good. I could feel my right arm lock out a bit after my left, though.

then:

AMRAP7
3 Thrusters – load: 65lbs. (Rx)
3 Pull-ups (C2B) – mod: box pull-ups
(each round adds 3 reps of each exercise)

Rounds completed: 4 full rounds (12 reps./each)

Saturday, Feb. 23rd
CrossFit HEL – Open Lab

As I said on the board: “A bunch of pull-ups.”
My body doesn’t quite get the kipping pull-up motion, so I spent about 45 minutes on several of the boxes, just working on “spring-loading” the shoulders. I struggle with banded pull-ups, as I find they hinder my ability to work on the kipping motion, and therefore, don’t aid me yet in developing the skill. So, by the end of my 45 minutes, I was using a one-footed take-off on the boxes, and letting my right foot hang off the box.

One of my teammates saw this drill and noted that it would be a really good drill for practicing bar muscle-ups. She then said, “I wouldn’t be surprised if you got a bar muscle-up before your pull-ups!”

Then, after developing a blister on my hand, I hopped on a rowing machine to cool down and played the fishing game. Best end to a work-out ever.

Sunday, Feb. 24th
CorePower Yoga

Sixty sweaty minutes, and it wasn’t even hot yoga. It’s funny how a warm room + a bunch of students makes a difference. I felt great. And sore.

Tuesday, Feb. 26th
CrossFit HEL – WOD: Nate

AMRAP20

2 muscle-ups – mod: muscle-ups from the ground4 handstand push-ups – mod: pike push-ups from 33″ plyometrics box
8 kettlebell swings – scaled: 16kg. kettlebell

Overall rounds: 13 + 2 muscle-ups and 4 HSPU

A teammate commented on how good my arms look. Yes. They’re coming back!

Weekly Stats (according to home scale)
126.8 lbs.
26.4% body fat


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WELLNESS

I’m doing so much of it. I’ve been on this modified paleo-esque lifestyle switch/challenge for almost two weeks, and it’s going well. Minus the whole “this is a really bad time of year financially,” but I digress. With the challenge comes the additional challenge of being active every day. In fewer details, here’s the gist of things:

Saturday, Jan. 19th
I got a massage primarily for my aching shoulders. Later in the day, I walked in the oh-so-cold weather from SW Portland to NW. Not a hardcore day, but it was a rest day with activity built in.

Sunday, Jan. 20th
Two-a-day!
Test run the first day of a 5K training plan with a walk/run that took me across roughly 2mi. Later in the day, I attended a 60-minute yoga session. It wasn’t hot yoga, but there were so many people in the room that I left drenched from the humidity anyway.

Monday, Jan. 21st
This was a fine day for walking. I was going to buck up and hit the CrossFit HEL workout, which involved at least a mile of running interlaced with different taxing activities, but in the middle of my walk, I felt the egg intolerance rearing its nasty little ugly head. Turns out, two paleo pancakes with eggs in the batter is too much for me.

Still, a mile-long walk? I will take it.

Tuesday, Jan. 22nd
1.5mi walk/run first thing in the morning.
So. Slow. SO. Cold.
But, I did it. I ran really easy, walked really easy. Still, I did it. And I was still sweaty.

Wednesday, Jan. 23rd
CrossFit HEL – Partner WOD

Killer. Remember Fight Gone Bad?
Well, Coach took the elements of that, threw in a 500m. row between each thing, and set us loose.
While one partner rowed for 500m., the other took on one round of the FGB elements. In order, they were:
– wall ball shots (load: 14lbs.)
– sumo dead high-pull (load: 55lbs.)
– push press (load: 55lbs.)
– box jumps (mod: step-ups)
– double-unders (mod: single-unders)

Combined, my partner and I got 571 reps. I was on the lower end for push presses, and while I didn’t do the whole thing as prescribed, due to the mods, I have to report something awesome:

prescribed weight for wall ball shots, SDHP, and push press!

And that’s doubly-awesome because I had to scale my weights back when I did FGB a few weeks back due to my shoulders. YAY!

Weekly Weigh-In
Latest numbers:

130.8lbs.
28.3% BF

 

This is Going to Be Brief

It was birthday week in my world, which meant it was time for a shake-up of the normal routine. I spent Saturday and Sunday in Seattle with friends, and I got the chance to take a certain someone to Pike Place for his first experience with the market. We went to the Oriental Mart Kitchenette and had delicious Filipino food. Masarap. We split orders of pork adobo, pancit, and even some salmon sinigang. I spent the remainder of the afternoon full.

The rest of the weekend was comprised of hanging out with my former roommate, a fun night on Capitol Hill, and some good catch-up time with other friends. There was, of course, also a lot of good food: Manhattan, Cupcake Royale, Wild Mountain, Samurai Noodle, etc. So. Good. Maybe not for my waistline, but definitely all sorts of good, quality food. There was no cutting corners throughout my short trip.

Since I posted late last week, the only work-outs I’ve done were brief.

Tuesday, Dec. 4th
Morning yoga at home

I had the chance to sleep in late after my birthday extravaganza on Monday night. Snugs took me to Jake’s Grill downtown, followed by the Passion Pit concert. So, after a night centered on fun, delicious fish, unfortunate workarounds to avoid eggs, and a concert where the headlining band had a case of food poisoning, I wanted to rest. However, I knew I needed to do something. So, a yoga video to start my day was in order.

I did a Google search for morning yoga videos and found a site I hadn’t seen before. It was some kind of “My Name” Method website. I wasn’t suuuuuper impressed because I almost feel like the site is this person’s own ego boost. She’s a self-proclaimed “super bendy!” person, and there are photos of her looking super-skinny, picking out produce and essentially being better than me. It’s definitely a site that just puts out high-end vibes; I can’t really relate to the feel that’s exuded. Homegirl studied at Harvard, wanted to be an Olympic gymnast, auditioned for Madonna in dance, teaches CEOs and celebrities, etc. and so forth. That’s alright, though; it just wasn’t the yoga instructor for me.

Anyway, I did my morning yoga, and it felt good. It was the first thing I did in the morning, so I was a bit stiff and not so bendy. It did set the tone for a good, productive day at work.

Wednesday, Dec. 5th
CrossFit HEL – WOD: Legs Like Oak Trees

First day back since last week! Here’s what went on.

Back Squats: 3 rounds of 3 reps
My working load was 95lbs. So close to reaching 100lbs.!

then:

5 rounds “For Reps” of:
Max reps: Back Squats (I used a 65lb. load for this portion)
5 Burpee Box Jumps – max height (I used a 21″ box for step-ups)
1 min rest

I moved fairly quickly and focused on form in my squats, as well as keeping some power through the burpees. My reps for the back squats ended up at 55 reps, 10 reps for the first four rounds and then a final push to 15 reps in the fifth round.

After the WOD, I came home, cooked up some chicken and squash in the oven. While that was cooking, I set up my dining set. Booyah.

And now… I snooze.

 

In-Flight Yoga and Other Goodies

This blog functions as a narrative on my wellness nowadays. I am still not 100%, wrestling with the pressure of “What’s next?!” and budgeting like crazy. The process of downsizing material belongings is refreshing, albeit a bit depressing. I’m still undecided with what to do in regards to my snowboarding equipment. Currently, I have a vehicle that will get me to the mountains, but not really enough extra cash to warrant lessons and tumbling down the mountain. However, on the off-chance I do come across an extra wad of money to play in the snow, I can have the option of going.

In the meantime, I’m trying to rebuild my savings and get ready for some student loan repayments. I’m also putting a good chunk of my paychecks into my gym membership. CrossFit is killer, but the thing that keeps me going is the accountability to a team. I’ve found something to focus on that keeps me driven–and healthier. Heck, most of what I spend on the gym is what would have gone to nights out and wasted calories, so there’s another bright side.

The job is going well, and the adjustment to Portland is coming along nicely. It takes me awhile to settle in sometimes, and this is a particularly challenging time, with more messages via social media to “settle down” or “grow up” coming at me. However, I am doing a better job of reminding myself that my priorities are just that: mine. My priorities right now are to build my savings, strengthen my social ties, keep growing professionally, and get healthy and well.

Of course, I still long to travel. I have a few smaller trips coming up that I am very much looking forward to, namely a quick jaunt to the East Coast, and a trip to Los Angeles in February for the Gallifrey One convention. I really cannot wait, especially since 2013 marks the 50th anniversary of Doctor Who. I’d love to be doing even more than this, but it strikes a good, healthy balance.

Now, the thing about traveling is that often, I find myself sitting in just one teeny spot. I’m pretty compact, so fitting into a standard economy arrangement on a plane isn’t as terrible as it is for others, but I still get stiff and tired.

But check this out! In-flight yoga. Yes, it’s a bit strange, as the article points out, to strike poses in front of perfect strangers, but as I’ve said a lot lately, “Wellness should come first.”

The way I see it, most of my young adult life has been trying to figure out what my priorities are. I am coming into more of a conscious and mindful way of being, and it’s been beneficial. I still stress out about life events, like my car getting hit in the parking lot or finally giving in to the need for new jeans after realizing my hips won’t fit in any of the pairs I own. Or where I could possibly end up if I pursue a doctoral program, and what I will do if I have to move my family at that point.

However, like one of my favorite professors said, some journeys are like a cross-country flight; you’re in it for the long-haul. You can complain about it all you want, but it’s ultimately up to you to make it through as best you can.

If it means striking a modified cobra pose while you’re 34,000 feet above the ground and breathing deeply, then I say, “Go for it.” The perplexed looks on those around you won’t matter as much as the refreshment and fulfillment you’ll gain.

I remind myself when I’m feeling stuck that it’s all one big journey.

This is a story that keeps on unfolding.

That is what makes it good in the end.

Busted?

I finally felt good enough to work out again!

So, here’s what I managed to do:

Thursday: Visited CrossFit Stumptown on Filthy Fifties day. Partook in a modified work-out and did 25 reps of everything at modified weights. I was still wrecked for the next two days.

Monday: 40 minutes of yoga. I found an intermediate flow sequence on Yoga Journal. It was a bit of a task, given that it was a more intense level than I normal seek out, and I was still really sore from CrossFit. Tired, tired, tired muscles afterwards.

Tuesday: Walking, jogging, and sprinting. I found a nearby track to modify my own solo work-out (based on CrossFit HEL’s WOD). Sprinted for an overall total of about 500m, with jogging and walking mixed in. Didn’t really keep track of the in-between distances, but I know it worked out to quite a few laps. Legs are definitely sore, but I pushed an appropriate amount and didn’t injure myself (at least, I don’t think I did).

Also, I contacted my landlord regarding the possibility of dealing with mold. My cough and sinuses are still acting up, so we’re going to do some deep cleaning of the window sills and I’m going to dig up the dehumidifier downstairs to see if it makes a difference. Oh joy!

Coming up tonight: helping Snugz clean his apartment for his new roommate. Huzzah! I will be useful and maybe lift things with my developing muscles.

All I Do is Win.

“Blah blah blah, grad school’s awesome, I picked a field that speaks to my true passions*, blah blah blah.”

You’ve heard enough of that.

I know since last January I’ve been kind of sparse on the “personal updates.” Well, I suppose it’s time to let you all know some things…

I’m pregnant.

NO, JUST KIDDING.

Actually, I want to say this past year has been one of the biggest in terms of personal growth. Reflecting on where I was at the beginning of January and looking at myself now, near the end of November, I have to say, “Self, you impress me.” I am sure that part of my resilience has come from my parents. Knowing what my mom has gone through this year and seeing how positive and fun and loving she is has been inspirational. (Hi, Mom. Can I have money for some airfare for Christmas?) My dad has always been a hero of sorts– although my teenage self would have said different and whined that he’s totally “like, wayyyyy too strict!” Not really. Both of my parents did a great job in somehow communicating that I got more freedom when I became accountable and took responsibility for things.

I’m also impressed with myself. I’ve learned to recognize warning signs and how to cope with them. I could say that SAD doesn’t affect me, but it does. It’s never been diagnosed, but I’m starting to feel sluggish and irritable as the days get shorter and shorter– so, I’m probably going to rent a light box for a little while.

What about boys, ‘Dith?

There is one. And you know who he is. And he makes me smile, even if I get to Seattle and he’s wearing a “DUCKS FOOTBALL” t-shirt. *shakes fist*

You’re going to talk about school again aren’t you?

Yes, but only because I’m signed up for a tumbling class next term! Right now, I’m also signed up for yoga, and I hope I can keep that course. It’s really hard to get into the gym with the type of work I need to do and the routines I usually keep, but I hope I can shake things up in the next quarter. Because I know a few things that need shakin’ up, er, personally.

*Other passions include: eating, being funny, and blogging. All of which I think I can somehow incorporate to the life of a future-advisor and/or education abroad administrator or what have you.