#mkirstenh

[mkirstenh]

01.01.2018

I love the start of the new year.  It is a fresh start.  I especially love it because this week is when I am moving back in with my parents.  I will go back to having my old desk and lots of bookshelves and my own work area that I did not have at my apartment.  

I have so many ideas and so many new goals, but I have not yet had a chance to put them on paper.  Once I get my desk and room set up, I will write out my new goals list for my fitness and business goals.  I can fell it.  I am going to make this year great.  I already have my equipment list for my home gym planned, signed up for a CrossFit team competition, and signed up to complete my Piyo certification.

As for my workout today, we had a team workout at the box.  3 person teams had a buy-in of 18 burpees each, 9 rounds (alternating) of 20 wall balls and 18 box jumps, and a buy-out of an accumulated 2018 m.  Caroline, LaTosha, and I finished in 24:49.  I went unbroken on all 3 sets of wall balls, which felt so amazing.  Let’s hope that a win for the very first workout of the year is a sign of great fitness achievements to come this year.

I also finished my free meal prep guide!  You can find the link on my profile.  I have more guides planned, as well as informational videos and just more content in general.  Time to put in some work!

Happy sweating.  -Kirsten

[mkirstenh]

11.28.2017

To all my coaches out there, do you guys ever just have night where you feel like, no matter the size of your class, you are herding cats?  That’s how I felt tonight.  It was just one of those nights where I could not find a groove of keeping everyone zoned in on what was going on, but the important thing is that I got everyone from point A to point B with good form, no mishaps, and (hopefully) a good stimulus. 

As for my own training today, I hit a new bench press PR!  I pressed 110 lbs today like it was nothing, so I tried 115 lbs and could not break that midpoint.  I remember when I started CrossFit last year, though, that it was a struggle to bench 85 lbs for a 1 rep.  The class programming for today was quite a bit of strength work and some super set accessory work.  It was good that today was not a hard metcon, because after yesterday’s gutter of a metcon, my quads are DEAD.

There is not much to report for the day.  But if you are reading this, might I ask a favor?  Send me something interesting in the health and fitness world you have been reading or want to learn more about.  I want to know what you guys are reading and interested in.

Happy sweating! -Kirsten

[mkirstenh]

04.16.2018

Hello friends.  I’m sorry I have been inconsistent with my blog posts.  I have been struggling with my anxiety and depression, and Jason and I have been having many long talks about what is wrong and how I’m feeling.  This is me telling you, whoever you might be, reading this that I am done half-assing so much stuff.  I told Jason last week that I was afraid that I have been half-assing so much in my life the past few years that I don’t know how to put forth all my effort for something.  I have been slacking on hitting my macros and getting all my workouts in, but no more!  I want this.  I want to be a CrossFit competitor.  I want and will go to Regionals.  This is part of my journey, and I know this will be a recurring part of my journey.  I have been learning to live with anxiety and depression for many years now, and I’m getting better at identifying when I am having more significant episodes.  Here is to continuing to learn to cope in healthy ways and pushing forwards towards my dreams.

Happy sweating. -Kirsten

[mkirstenh]

03.12.2018

Training Session

3 Snatch Push Press + 3 OHS x4 @ 63%

3 Position Snatch x3 @ 63%

Test front squat 1RM

3 sets of: 20 dumbbell death march, 10 barbell hip bridges, and 1 minute weighted plank

What went well?  My snatch work was AMAZING!  I was hitting my positions and getting my bar path going up and back.  My accessory work also went well.

What can you do better?  I can keep working on my front squats to continue trying to improve my max.  My max has been stuck at 125# for a while, and I got mad when I failed my new max attempt.  I had been feeling so much stronger during the strength cycle, so that is what really got me.

My hip was very stiff today, especially when trying to go to bed.  I think I need to do some squat therapy and relearn how to squat, to see if that will help my hip.  It’s a thought.  It can’t hurt to go back to basics, though.

I trained my mom and nana today, and they did great at their workout.  I also had class; it was class, so it was boring per usual.  I did manage to make my price lists, though!  If you are looking for a personal trainer, send me an email!

Happy sweating! -Kirsten

[mkirstenh]

02.28.2018

I apologize for the lack of journal entries.  This past weekend I completed 18.1, and it went very well.  Other than that, I have been busy dealing with issues at work and within a friendship.  Basically, shit is hitting the fan.  Here is to hoping that things get better.

Happy sweating.  -Kirsten

[mkirstenh]

02.21.2018

Weightlifting Session

Pause snatch balance + 2 Snatch balances x5

Power snatch 2x3, 2x2, 2x1

Rowing

2 rounds of

5 minutes @ SR <27

2 minutes rest

3 minutes @ SR 28-32

2 minutes rest

30 second sprint

10 second rest

30 second sprint

3 minutes rest

I did not finish my weightlifting session, because power snatches were not feeling great with my hip.  I am pretty sure I have some form of damage within my left piriformis, so hopefully going to the chiropractor tomorrow will help give some answers to what is going on in my hip.

What did you learn?  I’m not sure that I really learned anything today.  This is the one question I always have trouble answering, so I need to make the new mission to myself to try to learn something everyday.

What went well?  I got almost everything organized in the gym.  All I have left to do is throw out the cardboard boxes and hang the barbell rack.  It is coming together! 

What can you do better?  My day went great.  I would not want to change what I did.  I did not feel like working out, but I found a way to motivate myself to get it done.  I even took the time to realize my body was not feeling good when doing a certain movement and knew it would not be beneficial to my overall fitness to make myself do something that hurt.

Happy sweating!  -Kirsten

[mkirstenh]

02.20.2018

Session #1

1 Push press + 1 Push jerk + 1 Push press x4

2 Halting clean deadlift + 1 Clean x3

1 Halting clean deadlift + 1 Clean x2

5 Clean pulls x3

Session #2

Bench press: 2x5 pause reps @ 80% and 3x5 @ 85%

Deadlift: 3x5 starting @ 85%

Today was so absolutely beautiful outside.  I got some work done in the Asylum (the home gym) in terms of organizing, but there is still so much that needs to be done.  I am going to take most of tomorrow and organize, because I can do all my training at home tomorrow.  I coached this evening, so that restricted my time for the day.

What did you learn?  I learned that I need to next purchase a squat rack.  While I can use the rack already in the garage that my dad bought (he bought one of those big contraptions that has cables and a smith machine and a free bar), it is literally JUST wide enough to fit my barbell.  Every time I would step the bar out of the rack, my bumper plates would hit the rig.

What went well?  I got my rower put together and most of my weights organized.  Coaching was rather easy today, because it was just those strength movements (see Session #2).  Days like today are always days that unless there are rather new people in the class, you have a little more free reign to do the movements with the class.

What can you do better?  I think I could have done better at coaching.  I think I might should have waited to do the workout after class.  I am a little torn on how to feel about it.  Other than maybe changing a cue someone uses for the bench or deadlift, I can’t necessarily coach someone in to being stronger right then and there when we are doing percentage work.  As long as everyone is doing their reps as they should be, that is all there is to do.  Maybe I should have walked around and watched more, but I did stop and watch people and make my way around the box as we were going.  Everyone finished on time.  So I don’t know. 

Happy sweating!  -Kirsten

[mkirstenh]

02.19.2018

Training was a no go today.  My left piriformis is irritated and heavy back squats was not an option, so today turned in to a recovery day to try and get my hip to relax.

What did you learn?  I learned that using a flat rock as a muscle scraper is free and just as useful.  I have been wanting to try muscle scraping, but it did not speak to my frugal soul to buy a $40 piece of hard plastic that would require me waiting a week for shipping.  So I found a rock, it worked just as well.  I also got to teach Jason about where the piriformis lies and how to find it.  He gets to learn so much about the muscles of the body by helping me recover.

What went well?  I GOT MY EQUIPMENT TODAY! That means tomorrow can be my first official workout in my home gym with my barbell and my equipment.  I am so excited about getting my equipment delivered.  This is a big step for me.  

What can you do better?  I can do better at listening to my body and being sure I do not irritate muscles that are trying to heal.

Also, what are good things to post on a Facebook or Instagram story that people want to see?  Like full days of eating?  Stream my workouts?  I’m not sure what to post most days, so any advice would be great!

Happy sweating! -Kirsten