30.4.10
this is another test
This is a straight text entry test from email. Nothing to see here
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Our SPOT GPS is up and running! Go to http://gps.denali2010.org and see us test our devices here around town
29.4.10
20100429 Training: coming into the home stretch
I'm glad I took yesterday
off because I was pretty thrashed from the last 3 days of functional drills
and heavy lifting. not to mention the fact that my recovery is of a 40-year
old and NOT a 25 year old. so I may still be able to maintain a solid level
of performance, but recovery from pushing hard takes longer. it's a
physiological fact. To get the same results as those 15 years younger than
me, I have to work harder.. and working harder means longer recovery.
Truthfully, I'm just thrilled to be healthy, fit enough for the climb, and
able to manage recovery enough where I'm not tooooo slowed down (as if this
is possible . I AM La Tortuga after all). Having said all that, here's how
things ran today.
Gymnastics: worked on muscleups and butterflies. I can string 3-5 kipping
pull-ups and deadhangs, but muscleups and butterflies are still on the list.
Got into my transition from the muscleup but lost the ring dip when my
elbows flared out . gah. So after 3-4 more attempts, I worked on butterfly
movement and getting better at my kipping pullup. Lots of opportunity to
improve here.
Metcon: 8min AMRAP @ 4 rounds, 1 f-squat
- 4 power cleans @ 85lbs
- 6 front squats @ 85lbs
- 8 box jumps @ 21"
Power cleans not a problem at all - it was the quad-burning front squats
that gave me trouble. that and the fact that I'm still slow with box jumps
as well. I could keep going, I was just slow and lost my unbroken momentum
around the 3rd round. Lost a few reps here and there for bad form on box and
squat (quel surprise!). Glad I went lighter though because I tend struggle
with squats in general. not sure why that is, but just another thing to work
on. I'm flexible, pretty strong, and can do them - just not consistently. Go
figure. I guess can't be perfect. but I can be hard-working!
Generally speaking, I'm dealing with a lot of stress coming into the home
stretch before the expedition and finals next week, but I feel ok. For those
who know me, I am true to form . when hell breaks loose and crisis ensues,
I'm the one who gets calm and pulls everyone out of the hole. However, if
given too much time to over-think, over-analyse, and brood, I'm a mess and
my own worst enemy.
Diet: 7
Sleep: 6
Stress: 8
Soreness: 5
Energy level: 6
Mental strength: 8
Phys Strength: 6
off because I was pretty thrashed from the last 3 days of functional drills
and heavy lifting. not to mention the fact that my recovery is of a 40-year
old and NOT a 25 year old. so I may still be able to maintain a solid level
of performance, but recovery from pushing hard takes longer. it's a
physiological fact. To get the same results as those 15 years younger than
me, I have to work harder.. and working harder means longer recovery.
Truthfully, I'm just thrilled to be healthy, fit enough for the climb, and
able to manage recovery enough where I'm not tooooo slowed down (as if this
is possible . I AM La Tortuga after all). Having said all that, here's how
things ran today.
Gymnastics: worked on muscleups and butterflies. I can string 3-5 kipping
pull-ups and deadhangs, but muscleups and butterflies are still on the list.
Got into my transition from the muscleup but lost the ring dip when my
elbows flared out . gah. So after 3-4 more attempts, I worked on butterfly
movement and getting better at my kipping pullup. Lots of opportunity to
improve here.
Metcon: 8min AMRAP @ 4 rounds, 1 f-squat
- 4 power cleans @ 85lbs
- 6 front squats @ 85lbs
- 8 box jumps @ 21"
Power cleans not a problem at all - it was the quad-burning front squats
that gave me trouble. that and the fact that I'm still slow with box jumps
as well. I could keep going, I was just slow and lost my unbroken momentum
around the 3rd round. Lost a few reps here and there for bad form on box and
squat (quel surprise!). Glad I went lighter though because I tend struggle
with squats in general. not sure why that is, but just another thing to work
on. I'm flexible, pretty strong, and can do them - just not consistently. Go
figure. I guess can't be perfect. but I can be hard-working!
Generally speaking, I'm dealing with a lot of stress coming into the home
stretch before the expedition and finals next week, but I feel ok. For those
who know me, I am true to form . when hell breaks loose and crisis ensues,
I'm the one who gets calm and pulls everyone out of the hole. However, if
given too much time to over-think, over-analyse, and brood, I'm a mess and
my own worst enemy.
Diet: 7
Sleep: 6
Stress: 8
Soreness: 5
Energy level: 6
Mental strength: 8
Phys Strength: 6
28.4.10
A breakdown of our Expedition
As we move into our last week before
leaving for the expedition, these are things we kept in mind when we
trained...
Activities/specific movements
- Heavy climbing/caching/carrying (15 days)
- Travel style: 3 on a rope each pulling 50-80lb sleds through snow/ice with
40-60lb backpacks
- Route: usually travel at 30degree incline, some parts of route are 70+
degree vertical pitches requiring technical climbing and gear hauling
- Average 8-10hrs climbing per expedition day (90min increments with short
breaks in between)
- Summit attempt (4-day window): 14-18hr climbing days to/from summit
- Camp Rest days (5-6 total) in between heavy cache/carry days to speed up
acclimatization. Lots of eating, drinking, and sleeping.
- Camp setup/breakdown (5-6 total): as each camp gets higher, the physical
demands for altitude and bigger ice shelter grow
Expedition Timeline
Weather and snow conditions will ultimately determine our progress on the
mountain. This itinerary is a rough guide and outlines a possible schedule.
With lucky weather, we might be able to finish the expedition in 18-19 days.
On the other hand, delays at the start with un-flyable weather or storms at
high camps may result in running out of time . but we built in a flexible
schedule with 2 additional days.
Day 1 8:00 am meet for orientation, gear check, and pack food. fly to Base
Camp, 8500', distance: 60 miles, elevation gain: 6850'
Day 2 Base Camp: organize, acclimate, review glacier travel and crevasse
rescue
Day 3 Single to Ski Hill, Camp 1, 7,800', distance: 5.5 miles, elevation
gain: 600'
Day 4 Carry to Kahiltna Pass, 9,700', distance: 5 miles, elevation gain:
1900'
Day 5 Move to Kahiltna Pass, Camp 2, 9,700', distance: 5 miles, elevation
gain: 1900', under the right conditions we may move all the way to 11,000'
Day 6 Single to 11,000', Camp 3, distance: 1.5 miles, elevation gain: 1300'
Day 7 Rest/acclimatization day
Day 8 Carry to 13,500' around Windy Corner, distance: 1.75 miles, elevation
gain: 2500'
Day 9 Move to 14,200', Camp IV, distance: 2.75 miles, elevation gain: 3200'
Day 10 Back carry 13,500' cache, distance: 1 mile, elevation gain: 700'
Day 11 Carry to 16,200' , distance: 1 mile, elevation gain: 2000'.
Day 12 Rest/acclimatization day at 14,200'
Day 13 Move to 16,200 feet or 17,200', Camp V, distance: 1.75 miles,
elevation gain: 3000'
Day 14 Rest/acclimatization day or move to 17,200 feet, Camp VI, distance:
1.75 miles, elevation gain: 3000'
Day 15, 16, 17, 18 Summit days, distance: 4 miles, elevation gain: 3120'
Day 19 Return to 14,200 feet or 11,000', distance: 2.25 miles
Day 20 Return to Base Camp, 7,200' (Also known as the "Death March"),
distance: 11.25 miles, fly back to Talkeetna
Day 21 Weather day
leaving for the expedition, these are things we kept in mind when we
trained...
Activities/specific movements
- Heavy climbing/caching/carrying (15 days)
- Travel style: 3 on a rope each pulling 50-80lb sleds through snow/ice with
40-60lb backpacks
- Route: usually travel at 30degree incline, some parts of route are 70+
degree vertical pitches requiring technical climbing and gear hauling
- Average 8-10hrs climbing per expedition day (90min increments with short
breaks in between)
- Summit attempt (4-day window): 14-18hr climbing days to/from summit
- Camp Rest days (5-6 total) in between heavy cache/carry days to speed up
acclimatization. Lots of eating, drinking, and sleeping.
- Camp setup/breakdown (5-6 total): as each camp gets higher, the physical
demands for altitude and bigger ice shelter grow
Expedition Timeline
Weather and snow conditions will ultimately determine our progress on the
mountain. This itinerary is a rough guide and outlines a possible schedule.
With lucky weather, we might be able to finish the expedition in 18-19 days.
On the other hand, delays at the start with un-flyable weather or storms at
high camps may result in running out of time . but we built in a flexible
schedule with 2 additional days.
Day 1 8:00 am meet for orientation, gear check, and pack food. fly to Base
Camp, 8500', distance: 60 miles, elevation gain: 6850'
Day 2 Base Camp: organize, acclimate, review glacier travel and crevasse
rescue
Day 3 Single to Ski Hill, Camp 1, 7,800', distance: 5.5 miles, elevation
gain: 600'
Day 4 Carry to Kahiltna Pass, 9,700', distance: 5 miles, elevation gain:
1900'
Day 5 Move to Kahiltna Pass, Camp 2, 9,700', distance: 5 miles, elevation
gain: 1900', under the right conditions we may move all the way to 11,000'
Day 6 Single to 11,000', Camp 3, distance: 1.5 miles, elevation gain: 1300'
Day 7 Rest/acclimatization day
Day 8 Carry to 13,500' around Windy Corner, distance: 1.75 miles, elevation
gain: 2500'
Day 9 Move to 14,200', Camp IV, distance: 2.75 miles, elevation gain: 3200'
Day 10 Back carry 13,500' cache, distance: 1 mile, elevation gain: 700'
Day 11 Carry to 16,200' , distance: 1 mile, elevation gain: 2000'.
Day 12 Rest/acclimatization day at 14,200'
Day 13 Move to 16,200 feet or 17,200', Camp V, distance: 1.75 miles,
elevation gain: 3000'
Day 14 Rest/acclimatization day or move to 17,200 feet, Camp VI, distance:
1.75 miles, elevation gain: 3000'
Day 15, 16, 17, 18 Summit days, distance: 4 miles, elevation gain: 3120'
Day 19 Return to 14,200 feet or 11,000', distance: 2.25 miles
Day 20 Return to Base Camp, 7,200' (Also known as the "Death March"),
distance: 11.25 miles, fly back to Talkeetna
Day 21 Weather day
A breakdown of our Expedition
As we move into our last week before
leaving for the expedition, these are things we kept in mind when we
trained...
Activities/specific movements
- Heavy climbing/caching/carrying (15 days)
- Travel style: 3 on a rope each pulling 50-80lb sleds through snow/ice with
40-60lb backpacks
- Route: usually travel at 30degree incline, some parts of route are 70+
degree vertical pitches requiring technical climbing and gear hauling
- Average 8-10hrs climbing per expedition day (90min increments with short
breaks in between)
- Summit attempt (4-day window): 14-18hr climbing days to/from summit
- Camp Rest days (5-6 total) in between heavy cache/carry days to speed up
acclimatization. Lots of eating, drinking, and sleeping.
- Camp setup/breakdown (5-6 total): as each camp gets higher, the physical
demands for altitude and bigger ice shelter grow
Expedition Timeline
Weather and snow conditions will ultimately determine our progress on the
mountain. This itinerary is a rough guide and outlines a possible schedule.
With lucky weather, we might be able to finish the expedition in 18-19 days.
On the other hand, delays at the start with un-flyable weather or storms at
high camps may result in running out of time . but we built in a flexible
schedule with 2 additional days.
Day 1 8:00 am meet for orientation, gear check, and pack food. fly to Base
Camp, 8500', distance: 60 miles, elevation gain: 6850'
Day 2 Base Camp: organize, acclimate, review glacier travel and crevasse
rescue
Day 3 Single to Ski Hill, Camp 1, 7,800', distance: 5.5 miles, elevation
gain: 600'
Day 4 Carry to Kahiltna Pass, 9,700', distance: 5 miles, elevation gain:
1900'
Day 5 Move to Kahiltna Pass, Camp 2, 9,700', distance: 5 miles, elevation
gain: 1900', under the right conditions we may move all the way to 11,000'
Day 6 Single to 11,000', Camp 3, distance: 1.5 miles, elevation gain: 1300'
Day 7 Rest/acclimatization day
Day 8 Carry to 13,500' around Windy Corner, distance: 1.75 miles, elevation
gain: 2500'
Day 9 Move to 14,200', Camp IV, distance: 2.75 miles, elevation gain: 3200'
Day 10 Back carry 13,500' cache, distance: 1 mile, elevation gain: 700'
Day 11 Carry to 16,200' , distance: 1 mile, elevation gain: 2000'.
Day 12 Rest/acclimatization day at 14,200'
Day 13 Move to 16,200 feet or 17,200', Camp V, distance: 1.75 miles,
elevation gain: 3000'
Day 14 Rest/acclimatization day or move to 17,200 feet, Camp VI, distance:
1.75 miles, elevation gain: 3000'
Day 15, 16, 17, 18 Summit days, distance: 4 miles, elevation gain: 3120'
Day 19 Return to 14,200 feet or 11,000', distance: 2.25 miles
Day 20 Return to Base Camp, 7,200' (Also known as the "Death March"),
distance: 11.25 miles, fly back to Talkeetna
Day 21 Weather day
leaving for the expedition, these are things we kept in mind when we
trained...
Activities/specific movements
- Heavy climbing/caching/carrying (15 days)
- Travel style: 3 on a rope each pulling 50-80lb sleds through snow/ice with
40-60lb backpacks
- Route: usually travel at 30degree incline, some parts of route are 70+
degree vertical pitches requiring technical climbing and gear hauling
- Average 8-10hrs climbing per expedition day (90min increments with short
breaks in between)
- Summit attempt (4-day window): 14-18hr climbing days to/from summit
- Camp Rest days (5-6 total) in between heavy cache/carry days to speed up
acclimatization. Lots of eating, drinking, and sleeping.
- Camp setup/breakdown (5-6 total): as each camp gets higher, the physical
demands for altitude and bigger ice shelter grow
Expedition Timeline
Weather and snow conditions will ultimately determine our progress on the
mountain. This itinerary is a rough guide and outlines a possible schedule.
With lucky weather, we might be able to finish the expedition in 18-19 days.
On the other hand, delays at the start with un-flyable weather or storms at
high camps may result in running out of time . but we built in a flexible
schedule with 2 additional days.
Day 1 8:00 am meet for orientation, gear check, and pack food. fly to Base
Camp, 8500', distance: 60 miles, elevation gain: 6850'
Day 2 Base Camp: organize, acclimate, review glacier travel and crevasse
rescue
Day 3 Single to Ski Hill, Camp 1, 7,800', distance: 5.5 miles, elevation
gain: 600'
Day 4 Carry to Kahiltna Pass, 9,700', distance: 5 miles, elevation gain:
1900'
Day 5 Move to Kahiltna Pass, Camp 2, 9,700', distance: 5 miles, elevation
gain: 1900', under the right conditions we may move all the way to 11,000'
Day 6 Single to 11,000', Camp 3, distance: 1.5 miles, elevation gain: 1300'
Day 7 Rest/acclimatization day
Day 8 Carry to 13,500' around Windy Corner, distance: 1.75 miles, elevation
gain: 2500'
Day 9 Move to 14,200', Camp IV, distance: 2.75 miles, elevation gain: 3200'
Day 10 Back carry 13,500' cache, distance: 1 mile, elevation gain: 700'
Day 11 Carry to 16,200' , distance: 1 mile, elevation gain: 2000'.
Day 12 Rest/acclimatization day at 14,200'
Day 13 Move to 16,200 feet or 17,200', Camp V, distance: 1.75 miles,
elevation gain: 3000'
Day 14 Rest/acclimatization day or move to 17,200 feet, Camp VI, distance:
1.75 miles, elevation gain: 3000'
Day 15, 16, 17, 18 Summit days, distance: 4 miles, elevation gain: 3120'
Day 19 Return to 14,200 feet or 11,000', distance: 2.25 miles
Day 20 Return to Base Camp, 7,200' (Also known as the "Death March"),
distance: 11.25 miles, fly back to Talkeetna
Day 21 Weather day
27.4.10
20100427 Training: Turtle Recovery
I felt every one of my 40 years today
when I woke up...
Press 3x5
5 Rounds for time of:
20 Push press (75/55 or 45-50% of 1RM press)
15 Pull ups
Post skill - 3x15 push-ups (time each set, 1 min rest)
Post load and time to comments.
Posted by Rudy Tapalla
Your comment has been sent for approval
Comments
3x5 presses @ 80-80-85(f)-80
failed on rep #3 @ 85lbs ... naughty ego, naughty!
turtle-paced metcon @ 15:08
um, just realised i did 50% of my 1RM push press instead of strict press...
yeah, thought 65# felt too heavy... also did some push jerks in there too.
pullups were 5's, 3's, then 2's ... very poor recovery today after
yesterday's tireflip/farmer carry WOD thrashing. (good fun, but i paid
dearly for it today... also didn't help that i ate 3 cheeseburgers, arroz
con pollo, and a huge cheese omelette in addition to the huge paleo kit i
carry around for snacks... tough balance between clean food for efficient
recovery and "naughty food" that lets you put on needed lbs.)
Stress: 8
Sleep: 4hrs
Recovery: 3
Mental energy: 6
Physical energy: 5
when I woke up...
Press 3x5
5 Rounds for time of:
20 Push press (75/55 or 45-50% of 1RM press)
15 Pull ups
Post skill - 3x15 push-ups (time each set, 1 min rest)
Post load and time to comments.
Posted by Rudy Tapalla
Your comment has been sent for approval
Comments
3x5 presses @ 80-80-85(f)-80
failed on rep #3 @ 85lbs ... naughty ego, naughty!
turtle-paced metcon @ 15:08
um, just realised i did 50% of my 1RM push press instead of strict press...
yeah, thought 65# felt too heavy... also did some push jerks in there too.
pullups were 5's, 3's, then 2's ... very poor recovery today after
yesterday's tireflip/farmer carry WOD thrashing. (good fun, but i paid
dearly for it today... also didn't help that i ate 3 cheeseburgers, arroz
con pollo, and a huge cheese omelette in addition to the huge paleo kit i
carry around for snacks... tough balance between clean food for efficient
recovery and "naughty food" that lets you put on needed lbs.)
Stress: 8
Sleep: 4hrs
Recovery: 3
Mental energy: 6
Physical energy: 5
20100426 training: functional
yesterday (Mon) was another functional
WOD...
4 rounds
- 3 tire flips (about 400-450lbs)
- farmer's carry (about 50lbs each) roundtrip
wow, this totally wiped me. even my hair is sore. eric must be getting
inspiration from bryce. great expedition prep.
Sleep: 7
Stress: 7
Mental energy: 8
Physical energy: 7
WOD...
4 rounds
- 3 tire flips (about 400-450lbs)
- farmer's carry (about 50lbs each) roundtrip
wow, this totally wiped me. even my hair is sore. eric must be getting
inspiration from bryce. great expedition prep.
Sleep: 7
Stress: 7
Mental energy: 8
Physical energy: 7
20100426 training: functional
yesterday (Mon) was another functional
WOD...
4 rounds
- 3 tire flips (about 400-450lbs)
- farmer's carry (about 50lbs each) roundtrip
wow, this totally wiped me. even my hair is sore. eric must be getting
inspiration from bryce. great expedition prep.
Sleep: 7
Stress: 7
Mental energy: 8
Physical energy: 7
WOD...
4 rounds
- 3 tire flips (about 400-450lbs)
- farmer's carry (about 50lbs each) roundtrip
wow, this totally wiped me. even my hair is sore. eric must be getting
inspiration from bryce. great expedition prep.
Sleep: 7
Stress: 7
Mental energy: 8
Physical energy: 7
26.4.10
20100418 training: no rest for the weary
seems I missed out on CFC open gym hours today after studying for 5 hrs. Was sad to see the doors locked and the lights off
But no rest for the weary! I still felt pretty good and did a "light WOD" with Matt at the academy
5 rounds
- 10 pullups
- 10 burpees
- 10 situps
- 10 squats
- 10 pushups
- 10 box jumps
My stopwatch stopped around 7min so I lost track of it . . . But suffice to say that it really ate crow
Sleep: 7
Stress: 6
Diet: 7
Mental strength: 7
Phys strength: 7
Energy level: 6
25.4.10
24.4.10
22.4.10
18.4.10
17.4.10
20100417 Training: Cashed!
Keeping up with the young guns is motivating,
but my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)
So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�
Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar
I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)
My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.
but my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)
So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�
Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar
I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)
My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.
20100417 Training: Cashed!^Keeping up with the young guns is motivating, but
my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)
So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�
Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar
I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)
My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.
my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)
So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�
Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar
I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)
My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.
20100417 Training: still at it
this was work - but fun. These guys at CFC
really make my training bearable ... painful ... but bearable. If/when I
make it to the summit, there's a long list of people I'll be thanking for
keeping me going, teaching an old dog new stuff, correcting bad habits, and
never tolerating my excuses. When things get really tough on the mountain
(which I know they will), I'll be thinking of them all and the little things
they've planted in my mind.
Anyhoo...
Strength: Back Squat 3x10 @ 55% of 1RM (work on bar speed)
Not so much with back squats. I struggle with consistent depth and getting
strength into it ... 3 rds x 10 @ 95# ... boooo!
Metcon 5 rounds:
10 pull ups
20 Wall balls @ 12#
I had it in my head that we finished with pullups so I ended up doing an
extra round of them ... yeah, I know...the IQ tends to drop with WODs with
lots of rounds. I don't remember my time, but it was right before Adam, who
kept up a blistering pace. My guess is around sub 8:00. He's a beast to keep
up with!
I have to say that pull-ups are tough for me, but I like them. Something
about pull-ups feels more like a challenge than a drag - kinda like oly
lifts. I actually look forward to oly lifts like cleans, jerks, snatches,
and deadlifts - probably because they let me unleash my inner bitch and
leverage the heavier weight I carry. Body weight movements like jumping,
muscleups, burpees, or squats kill me at 140lbs (when my normal weight is
about 125lbs) and the fact that they are not movements I'm used to. Strong
like ox, smart like tractor. Jumping scary!!
Post WOD Gymnastics: 3 x max L-sit (2 min rest)
L-sits felt good... had fun with them... yay! like yoga!
Side note, I love training with Adam, Ali G, and Erin. I like how we
leverage each others' complementary skills - the exchange of thinking behind
training is good and they keep me on my toes. Gotta love the young guns!
They are relentless and I love it!
@t squat, wallball, pull-ups, training
really make my training bearable ... painful ... but bearable. If/when I
make it to the summit, there's a long list of people I'll be thanking for
keeping me going, teaching an old dog new stuff, correcting bad habits, and
never tolerating my excuses. When things get really tough on the mountain
(which I know they will), I'll be thinking of them all and the little things
they've planted in my mind.
Anyhoo...
Strength: Back Squat 3x10 @ 55% of 1RM (work on bar speed)
Not so much with back squats. I struggle with consistent depth and getting
strength into it ... 3 rds x 10 @ 95# ... boooo!
Metcon 5 rounds:
10 pull ups
20 Wall balls @ 12#
I had it in my head that we finished with pullups so I ended up doing an
extra round of them ... yeah, I know...the IQ tends to drop with WODs with
lots of rounds. I don't remember my time, but it was right before Adam, who
kept up a blistering pace. My guess is around sub 8:00. He's a beast to keep
up with!
I have to say that pull-ups are tough for me, but I like them. Something
about pull-ups feels more like a challenge than a drag - kinda like oly
lifts. I actually look forward to oly lifts like cleans, jerks, snatches,
and deadlifts - probably because they let me unleash my inner bitch and
leverage the heavier weight I carry. Body weight movements like jumping,
muscleups, burpees, or squats kill me at 140lbs (when my normal weight is
about 125lbs) and the fact that they are not movements I'm used to. Strong
like ox, smart like tractor. Jumping scary!!
Post WOD Gymnastics: 3 x max L-sit (2 min rest)
L-sits felt good... had fun with them... yay! like yoga!
Side note, I love training with Adam, Ali G, and Erin. I like how we
leverage each others' complementary skills - the exchange of thinking behind
training is good and they keep me on my toes. Gotta love the young guns!
They are relentless and I love it!
@t squat, wallball, pull-ups, training
16.4.10
moved!
haven't stopped training, just blogging about it daily on this website. now that the paleo challenge is over, i've gone back to blogging on my old website at http://blog.tery.com
12.4.10
Cutest car
this is going to be my next car.
I don't know why, but this is the cutest car I've ever seen. It looks like a babyshoe. No idea what it is other than its a toyota
Green, orange, or maybe a cranberry red
Definitely the cuter than the bug or mini
11.4.10
5.4.10
1.4.10
epic cheat
right. So the paleo diet is over, but my new way of eating/thinking isn't
However, today is my cheat day (yesterday was missed ... I had a test so I held back for today)
So it won't make too much of a difference since I feel like crap now. I bombed my chemistry exam today - totally froze. I'm looking at a C ... easy
If I bust my butt, I "might" get a B in the class. But this is not a good prelude. I'm so far behind that I may pull another B or C.
As thing stand, I'm what you call a B student overall... and this will not do
I took on WAY too much ... expedition training, starting school full-time after 20 years, moving, packing, expedition prep, CF Certification, studying, and WEMT prep ... its taking its toll
I should've eased my way in.
Ugh. No room to cheat here
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