Update: Dogs Days of Summer almost over

Today was the last day to get all of my meters in for Week 3:30k of the Dog Days of Summer  Challenge 2017. Tomorrow begins Week 4:40k and the thought of muffing up on completing this week’s challenge was weighing on my mind over the weekend for on Saturday, after I finished my last 2,000 meters, I thought I had shorted myself by 1,000 meters. Therefore, the plan was to take advantage of such a short row and to finish off the week by way of 30 seconds rowing followed by 30 seconds of rest for 10 rounds.

Being alone and without music was the nicest part of my row. It was great to feel my heartbeat, to feel my pulse elevate and to hear me regulate and control my breathing for each stroke. I could huff and puff and grunt all I wanted through each round. And I was spectacular at challenging myself, round after round, staying focused. (Well, at least it felt that way in my own mind.)IMG_8680

 

Setting the lever to 8, then launching off of each round with a quarter, a half, a three-quarter pull followed by ten regular pulls seemed a brilliant strategy. The goal was to maintain a reasonable number of strokes per minute (SPM) to maintain at minimum 100 meters in thirty seconds per round and then row all out on the last round.

It was great having a series of short rows. It has been a long time since having to merely row 1k in a day. It was really wonderful to row in silence and alone as previously mentioned. But the best part was realizing that I had already met my 30k for the week when I stopped to think things through. I forgot all I had to do was look at the Dog Days 2017 board to see they had tracked and categorized each week’s row for me. (Gibbs-slap my own head with my Crew Stop rowing glove on.)FullSizeRender

 

Turns out I did not need to row that last 1,000 meters.  I rowed them simply because I wanted to and now I am securely over what is needed to complete this week’s requirement. 

Now on to formulate tomorrow’s 40k strategy!

#TeamEmJoKim #TeamGunsOutCrossFit

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Pratville Swolemate 2017 Games

It was a fantastic day today. The Honey-do and I had a lot of running around today and it was a hot one! I need to get this posted before midnight so just a quick little notation. Shoot… it’s after midnight, darn it! 

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We were able to make it up to Prattville to see Four Teams from Guns Out CrossFit compete in the Swolemate 2017. It was brutal for the teams in this sultry, Alabama heat! It was 94F with a RealFeel of 113F at 56% humidity and that was at 4-5 p.m. in Montgomery so imagine it was pretty close to that 30 mintues up the road, in the Stadium, in the full sun.

Anyway, we got up to the games about 7 and it was still in the mid-90s. Brutal. But there they all were powering through the next two events. 

I was sorry we had to leave before the last two events but my mates were looking pretty awesome. 

174/365 … on day 175 darn it! Missed it by that much…  8 mins.

 

Rowing information for my teammates

When I first started at 26.2 CrossFit my coaches had me row more than run. Yeah. I was that bad at running. And when I first started rowing, I was that bad at rowing but I took to it right away, never giving up and here I am today, a rowing fool at Guns Out CrossFit.IMG_7931.JPG

Over the last few weeks some of my teammates have asked me about my rowing. Here is some basic information that I return to again and again to help me improve my rowing. 

  • Concept 2 is the first go to for beginning at the beginning. I go there a lot to read and reread. Be sure to check out all of the links under the TRAINING section. 
  • Angela Hart is my favorite go to on YouTube. I watch her videos over and over again. She explains things in a really great way that work for my brain. Her explanation about the DAMPER SETTINGS being similar to the gears on a bike was really helpful and I still experiment with settings depending upon what I want to accomplish in a Rowing WoD. 

Please be encouraged to truly take your time with the Concept 2 site first. Sign up for the LogBook at the top of the page. You can keep track of your training there, online.

Too often, I forget to use the log book unless it is for an Online Challenges or any row where I can get a ranking, like today. That said, please note #ImNotLast

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Good Luck and Great Rowing!

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Fourteen Minutes? Who did that?

IMG_7865I set the machine for a one hour and fifteen minute row. Well, I thought I set it for that length of time until viewing the details at the end of the row. Evidently I need to wear my glasses when setting my plans in the future. 

My goal was to experiment with a rowing strategy for the upcoming 2017 Summer Solstice Challenge by  Concept 2.  By adding the 97 meters to make it a half-marathon, it will be a new personal record for me.

My times were a bit sluggish today. I have been experimenting with rowing at different times during the day while building up endurance for the distance. Where I lost time fiddling with my iPhone, trying to get the music straightened out after I rowed the first 6k, made the biggest difference in my strokes per minute. 

It was not a bad row overall. It ended up being rather revelatory and encouraging in spite of the one minute loss in programming time and the iPhone music mishap.

I will not make those same errors again. Well, I will make a good faith effort to not do them again.

135/365

 

My little CrossRope Ahaaa…

Screen Shot 2017-06-08 at 8.08.25 PMThis week I have been excited to use my CrossRope collection. Double Unders were part of the Monday and  Wednesday Guns Out Crossfit WoD’s so I used the 1/2 lb rope for it is not yet possible for me to do a double under. Opting to do singles with that heavier rope allowed me to jump the required reps versus doing double the jumps as Single Unders with a speed rope.

Today I used the CrossRope App to do the Burn Fat 1 set for 6 mins with the prescribed ropes. Using the 1/4 pound Agility rope was really a shift for me. It made me feel like I was a remedial jump roper after having used the 1/2 pounder on Monday. The 1 pound Intensity was less of a problem though my rhythm was a little off.   

The thing that clicked in my brain during today’s short workout was how the heavier ropes were definitely a great way to start my CrossRope fitness journey. Even though today was a bit of a challenge  changing handles in a short period of time, it was great trying to get my timing figured out with the different weighted ropes. I know, with practice, those DU’s will happen as I learn to focus on how to best adapt then control my turning and jumping speeds. 

130/365

 

 

 

Faith is Freedom: Set your Sail

Today I heard a couple of testimonies followed by a really great sermon in Sacrament Meeting* by Eric Boswell based upon a talk given by James E. Faust, Where Do I Make My Stand, from which I quote:

Thomas Giles, a Welsh convert who joined the Church in 1844, also suffered much in his lifetime. He was a miner, and while he was digging coal in the mine, a large piece of coal hit him on the head and inflicted a wound nine inches long. The doctor who examined him said the injured man would not live longer than 24 hours. But then the elders came and administered to him. He was promised that he would get well, and that “even if he would never see again, he would live to do much good in the Church.” Brother Giles did indeed live but was blind the rest of his life. Within a month of his injury “he was out traveling through the country attending to his ecclesiastical duties.”

There is more to the Thomas Giles story that is absolutely amazing when you look at what he becomes in spite of his injury. He might have never accomplished great things had he not pressed forward, steadfastly, in faith.

Then in Primary the children were taught about the first principles and ordinances of the Gospel:

  1. Faith
  2. Repentance
  3. Baptism
  4. Gift of the Holy Ghost

Later on today, when home from worship services, I flipped on BYUtv to watch or listen to some really lovely shows. My viewing began with a fantastic devotional talk titled “Lay Hold upon the Word”: The Power of Wholehearted Living by McKay Christensen. What an amazing journey through hope and faith has his life taken!

A follow on devotional talk by Mark B. Colton was excellent too: Never Give Up Your Testimony of the Gospel. He used a quote from a wonderful sermon by Jeffrey R. Holland but the quote I am posting next is not from the Colton talk but from the Holland sermon “I Believe.”

Honestly acknowledge your questions and your concerns, but first and forever fan the flame of your faith, because all things are possible to them that believe.

 

All of these talks and sermons confirmed my thinking about how the daily exercising of faith makes it possible for one to become free, unmoored from the muck and mire of the things that bog one down mentally, emotionally and or physically. But faith goes back to the FIRST principles of the Gospel. Faith in the Lord, Jesus Christ. Faith unto Repentance, returning time and time again to Let Go and Let God set one’s sail. 

Then the last show I watched was an episode from The Kindness Diaries. And as that show closed out my evening, I hear the same music playing over and over in my head. It is the same song I have been hearing for the last two or three weeks as I continue exercising my faith to let go and let God set my sail: 

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