28.12.10
26.12.10
21.12.10
18.12.10
17.12.10
CF-Mode and Feeling It
Strength
Hang Clean 1rm @ 83(2)-103-123-143(4)-133(f)-133
Stopped at 133# because movement was beginning to degrade and my elbows weren’t getting under the bar fast enough anymore. Even though I tend to over-think what I’m supposed to do, I know there’s still some work to be done to match or better my 155#PR. Years of climbing and yoga gave me a propensity towards strength work (“It’s just a big backpack, T!”), so I’ve decided to work on quality of movement over the next few months rather than quantity of weight. The big PRs will be there. There’s a 180#PR waiting there in me ... I guess I’m just not feeling it yet.
Metcon
7 rounds Light and fast @ 18:08
5 Handstand Push-ups (abmats, abmats, abmats ... ugh)
10 Deadlifts (85# ... I know, weak sauce, but I have bad movement habits I want to break first)
10 Chest-to-Bar Pull-ups (V-weak sauce! Purple band on a few rounds, barely pull-ups at that!)
20 Double-unders (This felt good. Only broke once for all rounds and it deserved a good “HA!” at the end.)
I admit that got angry with how weak I’ve become in the metcon department ... but tomorrow is another day and I know there’s plenty more where that came from :)
Notes:
Interesting thing today. Coach noted that I don’t seem to be in CF-mode yet ... Bryce jokes with me a lot so this one didn’t strike me right away. But I think he’s right (he usually is and I love/hate that).
I guess I’m just not feeling that intensity yet. S’ok, though. I’ll get there and I’ll work to gain the weight that will help me along. The coaches tease me a lot and get on my case, but I can’t argue with people who really know how to call me out my lazy BS in order to get me to improve. These guys are total gems to put up with some of our adolescent behavior ... and my god-awful eating habits lately (for another post).
So even though I’m mixing in the yoga and home CF’ing, I’ve been coming into the box only 2x a week. I paid for 3x and am only wasting my own money and time. The intensity needs to be worked all around, I suppose. Truth be told, I’m a little burned out. This year has been REALLY frickin busy.
I’m not trying to make excuses ... I’m just REALLY tired! This year, I got in 2 semesters of full-time, labs with every class, pre-med coursework ... then climbed Denali (Mt McKinley) ... then climbed the Tetons ... then did my WEMT ... then did 6 weeks of NPS and IHS rotations ... then moved twice, bought a new house, renovated it, and moved again ... built 3 websites for friends’ businesses ... then got engaged and am now planning a wedding and trying to get a job. All the while still training, getting sick once in a while, having accidents, doing some volunteering, running a few races, getting injuries, and trying to nurture a relationship. Dude, seriously?! I’m a bit pooped!
Stress: 6Strength: 75%
Mental energy: 7
Physical energy: 6
Health: still cloggy lungs, but improving
Diet: pretty bad. i eat clean (i.e., paleo) all week, then i pull out the chocolate, cheese, and popeyes around 8pm because i’m feeling too lazy to cook ... then i tell myself that i need to gain weight anyways (yeah, i know, it’s the wrong kind of weight. seriously?! this is shameful. i was one of the paleo challenge winners earlier this year and look at me now! i didn’t just fall off the wagon, i jumped off with eyes wide open. man, i can see bryce showing me his tatoo and rolling his eyes at me. it’s the worst!)
Sleep: 7-8ish ... i’ve been so lazy lately, who knows!?
14.12.10
13.12.10
5.12.10
Totally disappointed!
I visit the Moleskine website to puchase one of my favorite notebooks and find the warning below. I figured something would come up given that the company changed management and moved fabrication to China instead of keeping it in Europe where they were originally produced.
I've always loved these notebooks. They've been a journal staple for decades. The paper just kisses any pen that I put on it and is so nice to the touch ... as well as acid-free, portable, and stylish enough to carry anywhere.
... so now I have to find another notebook to use. Poo.
Proposition 65 warning.
Attention California Residents.
WARNING: This product contains a chemical known to the State of California to cause cancer, birth defects or other reproductive harm.
4.12.10
coming home
compared to our gritty home CF garage (and significantly warmer!). Also
didn't realise how much a goof I am until Carlo, Anj and Randy reprised a
few stories ... even Bryce chimed in about how Ben would get me fired up,
how badly I used to run (still kinda do), or how scary my rowing looked.
(embarrassing, but that's CFC love for ya ... I think?) I may be 3 months
out of shape, but I've still come a long way since last year.
Having said that...
Overhead Squat 5-5-5 @ 75-85-90
Metcon @ 5:40
30-20-10 Reps
Deadlift (110)
Wall Ball (12)
Post - BB Step-ups 5-5-5/leg
I put a bigger focus on quality (movement) over quantity (weight) today.
So I went lighter than RX'd because I thought this would be a good
opportunity to "re-baseline". WB felt good overall but the coaches noticed
that the bottom of my DLs were sloppy (turtle back, ugh I soo gotta work
on that). I allowed myself to break once per round and (apprently) only
spewed 2 bad words. The coaches and a few fellow CF'ers were so
disappointed, they called me soft... never a dull moment!
Truth be told, I was just beaming and thrilled to see everyone ... even
had to hug Bryce. Lots of new faces and green shirts. Even walking around
and seeing all the new equipment and cubbies made me get a little mushy
inside.
I read that "CF-Devotees" are a little fanatical in the non-CF media ...
but with all due respect, I suspect these folks have never really enjoyed
the taste of a supportive, tight-knit community like this ... the kind
that welcomes you "home" after being gone for as short a time as 3 months.
Stress: 5
Strength: 70%
Mental energy: 7
Physical energy: 7
Health: asthma still sucks but breathing better today. A lot of congestion
lately, though.
Diet: slightly naughty bunny, but not "awful"
Sleep: 7 hours next to "Mr-I-Shake-The-Walls-Snoring". He's lucky I'm
crazy in love with him and that he's so cute it hurts.
3.12.10
29.11.10
i love running, but my lungs don’t
suffice to say that my return to CF has been rather lack luster. not that i’m not motivated...i’m more distracted. distracted by school, finances, wedding plans, house renovations, getting my lungs healthy, and taking care of our home together. this is a sign that i need to get my lists back on. i tend to be better when i have easy to access lists, structure, and a regular schedule. having said that...
Run 1600 meters @ 10:27
Rest 3 minutes
Run 1200 meters @ 8:58
Rest 2 minutes
Run 800 meters @ 2:59
Rest 1 minute
Run 400 meters @ 1:38
yeah ... so i didn't pace the first round too good. started too fast and my lungs swelled up like a balloon. given that my normal 5k pace has been about 5:30, this is not too good ... i lost a lot of time stopping to get albuterol in my lungs before moving on. made up for it in later rounds but feeling a bit frustrated. i'm usually pretty good about setting a good pace for myself, but this is another testament to how slacking off affects not just metcon, but strength and pacing/timing as well. lesson learned and can now use frustration energy in future workouts :)
Stress: 5Strength: 60%
Mental energy: 7
Physical energy: 6
Health: asthma sucks. so running doesn’t feel good ... metcon really suffered during my “hiatus”
Diet: sucks more than asthma. the week after thanksgiving ... yeah ...
Sleep: better. 7-ish hours. matt didn’t elbow me, shout at some gangbanger he was probably arresting in his sleep, or fart on me. blissful peace.
25.11.10
thanksgiving
our first thanksgiving at home together (and pollo too! yay!)
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| Turkey & Stuffing Casserole | yummy |
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| eat it up! | pollo and matt! |
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| quick! before it’s gone! | my favorite closeup! |
23.11.10
yeow. makeup days can hurt.
WOD: Push press 3-3-3-3-3-3-3
Result 95 lbs, 105 lbs, 105 lbs(2), 115 lbs, 115 lbs(2), 120 lbs(2), and 115 lbs
v-inconsistent! weight felt good, but handled "heavier" than in the past. strength will come with time, but sheesh... my inconsistent movements showed in my inconsistent results. have to work on exploding under the bar more efficiently and locking out quicker. (side note: training with a cold bar in 32f weather sucks)
oh man, maybe i should’ve avoided doing 2 WODs today. i didn’t think the static WOD as a warmup was gonna be bad until i got into rounds 5-6 in the push presses. yeeeaah ... i’m gonna be sooooo sore tomorrow.
Sleep: 5
Stress: 7.5
Energy: 6 all-around
Health: cough still bad ... it really sucks!
20.11.10
like riding a bike
Warmup
TTB on rings (20), pullups on rings(20), doubleunders(50), situps(20), buttkicks(25), pushups(20)
Mainsite HPC of 7 x 3 @ 75-85-95-105-115-115(1)-115
Far cry from my 130# 1RM, but actually not bad given how much of a slacker I've been in every department... plus I realise that its not easy to game out 7 sets of 3s as seen in my inconsistent results. Definitely see an opportunity to work on getting elbows up faster and really driving the hips. I love the movements that are similar to climbing ... I still think of the days I'd get Bryce all frustrated showing me how to lift ... then one day he told me to pick up the bar like hauling a backpack over a ledge ... then I nailed it
I wonder if he knows how much he helped me and how much I learned. He's a sadistic sod, but you can't help but to love such well-meaning mischief. Hmm. Sounds like someone I know.
Glad I got this one out of the way. Still weak, but I can feel my "GRR" coming back. I'm coming for you, big-tire ... remember me?!
Sleep: 7
Stress: 5
Energy: 7 all-around
Health: gunky cough ... sucks
Metcon: bad breathing, bad metcon, annoyed T
16.11.10
back in the saddle … kinda!
back in the saddle. i just couldn’t stay away. i’m sore and behind in my work, but so happy to do a WOD.
Warmup: 20 overheads, 20 pushups, 20 pullups, 50 doubleunders (yeah! i love love love our new jumprope and i’m so owning it now!), and 10 ttb
Mainsite WOD:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
75-85-75-75-75-85-85(f)-85(f)-75-75(f)
Goal: 110PR from May 2010
15.11.10
14.11.10
so busted!
10.11.10
Not what I thought
The truth is, I don't.
At the risk of sounding like an arrogant sod, I am used to being good at things; successful and excelling. I naively assumed that I could apply the fortunate outcome of some areas of my life across the board. I was wrong.
I took for granted the kind of sacrifice and investment I'd have to make in order to pursue a new career... as well as the toll it would take if I decided to return to the business line I was in prior. My confidence during a few meetings and my acumen is off. I forgot what it was like to be a seasoned pro and realise that I gave up more than just a career and old lifestyle.
I lost that ease I once had when I was working in the prior "life" ... like I regressed 15 years
So things aren't what I thought. Its not healthy to take too much on no matter how well-prepared you think you, how confident you are in your capabilities, and well-suited you think it is.
There is such thing as too much. There is a lot of wisdom in eating the elephant one bite at a time. Its ok to pick your battles.
Regardless of how cliche it all sounds, its true. I've taken on too much, I wasn't realistic enough, and I planned too little for the unexpected.
While the changes I made saved my life in many ways, I would be remiss if I didn't include the fact that I underestimated the longer term implications. Nothing catastrophic, but by no means ideal.
What a learning experience all this chaos has been. Definitely not what I thought
Sleep: 7hrs
Strength: 70%
Mental energy: 8
Physical energy: 8
Health: cloggy lungs, v-sore back
Stress: an unecessary 7
6.11.10
3.11.10
31.10.10
This is why I buy the cute pencils and stickers for Halloween...
I broke down last night and bought Halloween chocolates after Matt left for work knowing he would eat them all if any existed in the house while he was home or if any were left after the kids came by. He had me convinced that we were going to get egged because I didn’t buy
Turns out that trick-or-treating is really tonight... so now Matt is laying out on the sofa and I have no chocolates left to hand out to the kids.
here’s cheeky monkey enjoying the spoils of the halloween night . . . he was so happy to see that not a lot of kids stopped by for treats
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. . . on a side note, the cute halloween pencils, stickers, and tatoos were a hit. ha!
29.10.10
Joe Puryear and Chhewang Nima Sherpa aren't the only that died this week
Complete bummer but I am comforted to know that they passed doing what they love and that they were loved by the climbing community.
27.10.10
24.10.10
my friends might be crazy
...messed up, confused, and downright FUBAR ... but they’re mine, i accept them for who they are, and i love them ... and they love my mixed-up, forgetful, clumsy yellow-ish ...
deal with it, people. that’s what friendship is.
19.10.10
quitting is not an option
… but i’m learning (or should i say, “re-learning”) that success is not just getting the grades, passing the tests, and reaching the top of whatever “mountain” i’m trying to climb.
i’ve been on this MD path for a little while now. i’ve been putting in the work, accumulating the clinical experiences, and putting in the research hours . . . it seems like i’m well on my way. other than the fact that my grand-plan to live out my dream of treating high-altitude climbers during season and those who have little/no access or resources to healthcare off-season is going to take a little longer than i expected (yeah, so putting off a 3-year GP residency for a 4-year PhD program in behavioral neuroscience and biotechnology is adding a lot of time and getting me a lot closer to being a GP at 50 than i thought) ...
so why am i complaining? isn’t an MD/PhD a great thing to do? aren’t i contributing to the medical community in a significant and pragmatic way that helps climbing athlete and regular joe at the same time?
the long-winded answer to my question is: no, not really considering the direction i’m going. maybe indirectly if the research produces a tool, process, or treatment method that helps them … but it’s not wilderness or emergency care.
so if i take ego out, consider my age, the investment required, my marriage and life with Matt ... i really have to rethink the plan. luckily, according to my advisor, i have about 1.5 years to figure that out before “game over”. in the meantime, i’m going to work on what i suck at (which is a lot at the moment), take the darned tests, and keep going . . . if my path changes, i’m sure it’ll be ok ... as long as i keep moving and i arrive at my destination
17.10.10
15.10.10
social networking and communicating
student/employee, athlete, etc . until things like my Droid, facebook, and
audible came around to distract the living daylights out of me.
I thought I had ADHD pretty bad until these things came into my life. Now
nothing gets done. I just spent all day playing on facebook, posting photos,
videos, and mucking about. I lost 8 hours of productive studying, errands,
wedding plans, and cleaning.
I just realized how screwed I am. I have a big quiz on Tuesday and I'm
falling behind.
14.10.10
13.10.10
5.10.10
4.10.10
30.9.10
27.9.10
Yes, I'm pretty enthusiastic about everything ... even the lousy stuff. I could be an Afganis Refugee, a leper in india, a brothel slave in eastern europe, a pedigreed trophy blonde, or a starving Somalian... I won the lottery just by being born healthy into a decent family in what is closest to a utopian society ... and I'm in a happy, solid relationship with a man I adore and admire too.
Don't get me wrong, nothing is perfect. Matt emits strange odors from time to time, takes every opportunity to startle, shock, and torture me, watches a lot of combat videos, and is an impossible disciplinarian, but his value system makes steel look soft, he is so good to me, he's not afraid to go into the wilderness with me for weeks at a time, and he has cute berry feets.
Yes, I have plenty to whine about and we struggle like mad every day, but seriously ... unless I'm a completely DAFT ingrate, how could I NOT be happy?!
How could you not be happy? Do you have nice food to eat? Do you have clean clothes? Clean water? A home? A TV? Internet access? Are you physically whole and healthy? Do you have to worry about a bomb going off next to you or a terrorist taking any chance of food away? Do you have to worry about freezing to death because you have no clothes or a safe place to sleep tonight? Do you have to worry if you will be given drugs and forced to have sex with mobsters? Do have access to school, transportation, and medical care?
So yeah, I am enthusiastic. I'm enthusiastic about everything because I have at least 60 more years ahead of me
wanna know how i do it?
lot how I do it .
- i try to eat clean
- i buy only what i need
- i crossfit 3x a week
- i study every day
- i smile every day
- i reach out to loved ones daily
- i listen as much as i can
- i try to hold my tongue
- i embrace everything and then let go
- i try not to judge, but keep an open mind and an open heart
- i am willing to try and experience new things
- i do my best with what I've got
- i work hard at moderation and temperance
... if i fail, i try all over again ... or take another approach
23.9.10
22.9.10
Slow slow slow
400m run
25 back ext
25 situps
Oooh, I was slow slow slow. But it got done and I'll get there.
Stress: 8
Sleep: 6hrs
Mental energy: 6
Physical energy: 7
Health: I skinned my hiney doing situps! Ouch!
no rest for the weary
plans to review, and loads of notes to revise. not to mention all the
errands I had to run as well. Life is busy busy busy.
However, there's no rest for the weary. I can't preach without practicing.
With that said.
Chipper @ 21:31
20 Walking lunges
15 Pull-ups
35 box jump @20"
15 2x unders
20 Ring dips (sm band)
15 K2e
20 Kbs @ 1p
20 situps
15 hang squat cleans 45#,10#
20 back ext
20 wb @ 14#
rope climb (sub 15 Towel pull-ups)
stress: 7
sleep: 6
health: 7
mental energy: 7
physical energy: 6
18.9.10
17.9.10
5 years ago, I was depressed, fat, not climbing, not eating well, and not in
a good place in more ways than 1.
. boy how things have changed. I'm in the mountains regularly again, I'm
studying medicine, and I have a wonderful home with a wonderful man. I have
a good family and a few incredible people I am lucky to call friends. I have
an exceptional education, great health, and a former career I can be proud
to look back on.
Sometimes you have to be reminded of how bad things can be before you really
pursue the things you want, commit yourself to letting yourself be at peace,
and appreciate all the little things
. like having good pens for taking notes, snuggling up with matt and all the
little animals on the sofa, nailing my C&Js, having a good meal, inspiring
someone, enjoying coffee with a good friend, getting through school and
further along towards my medical career, breaking in new gear, raising a few
bucks for a worthwhile charity, or making it up one more mountain.
I am happy. I am at peace. I am imperfect. I can (and have) completely
embarrass myself, but I'm trying. I am lucky to have what I do. I still
struggle, but I'm persevering. The only regret I have is not trying harder,
forgiving sooner, stressing less, or giving more.
every day is a new opportunity to turn things around and make the days
count.
13.9.10
big girls need love too!
oh yeah, me post-baby in Hawaii more than 5
years ago. Nothing like letting it all hang out sometimes. Things have
definitely changed since then ;)
12.9.10
i'm trying!
Yeow . all the time I took off for back recovery, house move, climbing, and
epic post-denali cheating this summer sapped me. I'm like a middle-aged,
asian marshmallow now! Ha! It's like when I first started CF'ing over a year
ago! The good news is that I have a little more meat on my bones and I fill
out my jeans too : )
Wed 9/7: Mainsite 8:56 (3 rds)
Thu 9/8: Fran @ 7:47 (65#)
Sat 9/11: Randy @ 7:30 (45#)
Did mainsite workouts this week w/ Matt @ our garage gym. While I love the
convenience and overall thrift of training at home with Matty, I'm not as
motivated and I really miss my CF-family at CFC . they really pushed me and
kept me going . love those guys.
Yeow . all the time I took off for back recovery, house move, climbing, and
epic post-denali cheating this summer sapped me. I'm like a middle-aged,
asian marshmallow now! Ha! It's like when I first started CF'ing over a year
ago! The good news is that I have a little more meat on my bones and I fill
out my jeans too : )
Wed 9/7: Mainsite 8:56 (3 rds)
Thu 9/8: Fran @ 7:47 (65#)
Sat 9/11: Randy @ 7:30 (45#)
Did mainsite workouts this week w/ Matt @ our garage gym. While I love the
convenience and overall thrift of training at home with Matty, I'm not as
motivated and I really miss my CF-family at CFC . they really pushed me and
kept me going . love those guys.
11.9.10
10.9.10
7.9.10
Yikes!
3 rounds @ 8:58
- 250m run
- 10 front squats @ 75#
- 15 situps
20 box jumps @ 21"
Wow. A month off really cut my metcon and strength in half
Cleaning 100 felt heavy when it used to be a warm up weight and my 1 rep max was 175#... very humbling and scary to think how long it took to make gains and how easy it was to lose them. My front squats were light and I struggled to string 2 at a time. Body weight items like running, situps, and box jumps were steady and unbroken, but my lungs were spasming and I had to grab my inhaler (dust from renovations have been killing me!)
So I'll have to chip away at it and gain what I can without sacrificing my grades.
Diet has improved... after feeling like crap for days after all the glutenous cheats these few weeks, I feel incented to stay on track
Strength: 2
Phys energy: 5
Mental energy: 7
Stress: 8
Health: 7
Sleep: 7
5.9.10
4.9.10
Matty arrived! Hooray!
Go Matty, go!
From: http://www.findmespot.com/mylocation/?id=3PZcp/43.15903/-90.18759
1.9.10
30.8.10
Cheater!!
I had 8 min until the bus was scheduled to arrive ... so what did I do? I found some spare change in my wallet, bought some cheezits and a 7-up ... and gobbled away
But no matter ... my punishment will come during today's WOD and it will be harsh
28.8.10
time to get back
also time to get back to a regular workout schedule.
although i won't be as aggressive about training as i was for denali
this past season, i'm committed to staying fit and will probably work
out 3-5 times a week. having said that...
WOD @ 8:37
4 rounds (15-12-9-6 reps)
- sumo deadlift high pull @ 65#
- push jerk @ 65#
i broke all over the place. today was a struggle because it was the
first time i worked out since late july when i was in wyoming for the
wilderness EMS course. it was tough and i broke all over the place,
but i'm not going to stress it since i really need to focus on med
school-related things and the house renovations.
i noticed a bit of flab, so i think it's time to stop eating like i
just got off the mountain (i gained 19 of the 26lbs i lost) and get
back to a healthier, balanced paleo diet. from a recovery and overall
health standpoint, it'll help because i won't be sleeping much for the
next few years ;)
Rest/Recovery: 7hr
Health: Recovering
Mood: 6
Energy: 5
Stress: 7
@l home
24.8.10
