23.12.11

Tery’s True, but Morally Awful Christmas Story

ok, this has nothing to do with my climb training … but maybe we can think of it as mental training :)

IMG_3963bSo I walked to the front door to pick up the mail as usual, just like any other day around the holidays. I expected the usual… Christmas cards, unsolicited advertisements, and assorted catalogs. But I found something a bit unusual today…

What I noticed in the pile was this strange little note from the Franciscan charities to the former owner of this house (who is now looking for dead – thus, why we now live here instead).

I mean, this note actually belongs to his estate – normally, I would just write “no longer resides here” and drop it back in the mail… but there was something different about this note. I didn’t know what it was, but it just seemed different. So of course I wanted to open it. Then I realized with much trepidation that opening this note would be a big mail no-no … like a felony, even.

You’re not supposed to open someone else’s mail … ESPECIALLY if it belongs to someone who is dead! How wrong is that?! Talk about disrespect to the dead! I was wracked with the emotional conflict between curiosity and morale.

You see, Norbert seemed to be a dedicated catholic… When we first bought the house, there were crucifixes everywhere, there was a huge statue of the Virgin Mary in the front yard, and a sacred heart was even embossed on the floor in the middle of the living room. No doubt these were good Christians because the proceeds from the sale of this house went to the children’s memorial hospital.

Truth be told, I’ve been touched by the history of this house and his family (as run down and crappy as is was when we first moved in). So how could I possibly open his mail now?!

Plus, I just married a man who has the strongest sense of right and wrong I’ve EVER seen … a man who glared at me for opening a pack of gum in the store before paying for it (which of course, I always do … I just wanted it right there and hadn’t finished my shopping), for making me redo whole sets of movements during a workout if he didn’t think they were perfectly legitimate, for not moving our garbage bins outside before 7:00 AM for fear of increasing the noise level for our neighbors, or for buying too many of my favorite mani/pedi Groupons … a man whose values are simultaneously a beacon for virtuosity and a source of great torment when I am at my weakest. It’s compelling but a bit annoying at the same time.

So when you pique the mind of a naturally curious and rebellious person who tends to make up her own rules from time to time (and lives under the oppression of righteousness, I’ll have you know) … you will get nothing but more curiosity… I just couldn’t help myself.

“This is so wrong…”, I thought as I tore the envelope open. Not only could I go to jail, I might (as many catholics of my time think) go to hell! What’s worse, Matt’s going to give me hell if he finds out!

But … after getting over my little crisis, I opened the little card inside. It was a pretty picture card from these little Franciscan monks thanking him for his generosity to the poor… and it would seem that it’s Norbert’s birthday as well…

OH. MY. GOLLY-GEE-WALLY… I’m definitely going to hell. I just opened the birthday card of a dead man who shares his DOB with The Big JC himself... if that isn’t something seriously sacred, then nothing is.

It’s not like getting out of opening the pack of gum by paying for it on my way out or sharing my Groupons with girlfriends who normally wouldn’t treat themselves… this was way out of my league of playing by my own rules.

But then I had an idea like my new friend, Sommer (she’s the gal who first went into Kmart a couple weeks ago and paid off the Christmas layaways of families who tried but clearly could not afford to pay off the presents for their children this year … you might know her as the “Layaway Angel” in the news. Her anonymity notwithstanding, she broke down and told me … so of course I had to go back with her and clear out more layaways on the list there and then visit a few more Kmarts. As you know, the local and national news got ahold of the story and people across the country started doing the same… which is pretty frickin awesome because the few people we helped for Christmas turned into many dozens more. Sommer most definitely made my v-v-short list of favorite people. Not only does she crossfit and have a non-conventional background, but she’s mischievously generous, smart, and nosey … qualities I cherish and display from time to time)

I digress.

So I had this idea. If I’m willing to take such a liberty in opening a dead man’s mail, I now owe it to him (and my sense of wrongdoing) to give back and make good come out of this.

But how on earth can I do this without getting caught for my awful, awful felonious and blasphemous act?! Well, you make your bed, you gotta sleep in it.

Once again, I couldn’t help myself.

I got out my checkbook, set aside a Christmas card, and sent out a donation on behalf of Norbert and his family. I also included a note apologising for the lapse in donations these past 4 years, but to expect Norbert’s ongoing generosity from now on.

Merry Christmas, Norbert. I apologise for opening your Birthday/Christmas card, but I hope I can at least help make your delightful story and legacy live on a little longer.

19.12.11

Another week, another goal

so this week felt a little slow to start, but i got my work in and i feel good that i'm getting more consistent. matt and i have a running debate over our approach to training, but I think we’ve grown to appreciate and leverage each other’s differences. what works for an early 30-something "I live to train" male may have to work differently for a 40-something "I train cause I have to" female ...

also, given some things in the career pipeline for Matt, the Denali West Rib is out for 2012. we’ve decided that we’ll do a number of smaller climbs (sub 20k ft) for climbing season so that our trips are shorter, varied, fun, and he’s got more flexibility to go off and do his … stuff … yeah, ignorance is bliss

Monday 12 December

5 round max @

  • ring dips (lil band) @ 8-6-4-4-3
  • doubleunders: 28-68(PR!)-31-29-14
  • deadhang pullups: 6-4-4-4-3
  • front squat: just worked with ROM @ 65-75-85#

the front squats were more than 5 reps each … this was more just working at it … trying to remember the cues I learned from rudy and kurt … turning the dinner plates, keep lower back and glut/ham chain engaged, and the neutral, but engaged spine … didn’t feel it in the knees and they felt “easier”, so I’ll just keep chipping away at it … matt says I still “quad it” too much – I think quad dominance is a habit from climbing, but I still want to develop more efficient, overall strength

Wednesday 14 December

5 Rounds @ 90-110-120-130-140f

  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Hang Squat Clean
  • 1 Front Squat

… power cleans felt like expedition packs, so it was fun and good work … but overall, this was a heart breaker because my full squat isn’t my strongest movement … at 155, I got all the first 2 movements … struggled like hell on the hang squat, then bottomed out on the front squat …

part of me thinks it’s mental, but mostly, I think it’s a combination of 2 crappy middle-aged knees and not engaging my glut/ham chain well … it’s frustrating because they’re weak and I have been working on those more and more

… being a skinny shit doesn’t help either. I can’t seem to break 130lbs without going off paleo … which my GI tract doesn’t want me to do

Saturday 17 Dec

“The Chief” @ 21 rounds total (6-6-5-5-4)

5 rounds of 3:00 AMRAPs of

  • 3 Power cleans
  • 6 Push-ups
  • 9 Squats
  • 1:00 rest

this was fun!!! although I really hate crowds and CFC is starting to develop a little bit of a globo, high school gym class feel (sorry! no offense intended! I still LOVE you guys), I loved going in. the coaching is great, but the classes are too big … I REALLY miss that 1:5 ratio in classes and when you have to constantly fine-tune ROM, these big classes don’t work for me on a regular basis.

however, from a community, “get your GRR on”, have some fun perspective, it did the trick. long workouts are best in a group regardless of size.

Sunday 18 Dec

5min AMRAP @ 4rds + 8 goblet squats (20#)
- 10 burpees
- 10 goblet squats

still sore from “the Chief”, so I went lighter to maintain ROM integrity. it worked out well and I got good work in. it was also really great to WOD with matty. he’s a total ball-buster, but he can be fun to work out with too… so cute, my big muscly bunny

13.12.11

Hello, my little friends ...
Hello, my little friends ...

12.12.11

it's unfortunate that i hear from some people only when they want something ... i guess changing the ecosystem didn't matter

5.12.11

12/1–12/5 oh yeahh…

2011-12-05_19-52-24_885

Thursday – 1 Dec (2 month anniversary – yay!)

5 rounds @ 7:45

  • 7 squat clean @ 65#
  • 14 KBS @ 1p
    tried to be light and fast … and unbroken … squats not pretty, but at least matt didn’t make me redo them!

    Sunday – 4 Dec

    5 rounds @ 13:25

  • 7 hang snatch
  • 11 TTB
  • 15 pushups
    um ... in addition to the list in the photograph, i need to work on my counting skills ... i either did 5 or 6 rounds ... in the midst of all my excitement, i also did 15 ttb and 10 pushups for the first 2 rounds until i checked the card ... sheesh ... deadlifts were rough and not well-tempo'ed by the time i got to 225, so i backed off and worked on ring dips ... max effort for 3 rounds @ 8-4-4 with the lil blue band ... yeah, weak sauce

    Monday – 5 Dec

    Barbell Complex (Find heaviest load unbroken)
    5 Rounds NOT for time:
    1 Power Clean
    1 Hang Power Clean
    1 Hang Squat Clean
    1 Front Squat

    awesome … my average was only 10% under PRs (net 9% gain pre-wedding)

    … don’t laugh, but i remembered cues bryce used on me when i first started CF’ing and visualised picking up my backpacks … validation that fixing ROM can make things better (or i was just lucky and i’ll be hurting tomorrow)

    6 months and work still to do…

  • 3.12.11

    After I explaining why gluten, preservative, and simple sugar-rich foods are dangerous from an economic, medical, and cosmetic perspective, this woman took the cheezits away from her kids, dumped the chips from her basket, and asked me to help her shop... thank you Robb Wolff

    30.11.11

    The more I reflect on the mistakes of my life, the more growth opportunities I have.

    29.11.11

    chip, chip, chip away for we aim to climb another day…

    IMG_20111023_181608on the road WOD … ugh … it’s like maintenance rather than progress … i really miss the box and my peeps … it’s just not the same, really …

    1m run
    50 pullups
    50 burpees
    50 suitcase overhead squats (48lbs)
    50 TTB
    1m run

    oooh... tough 4 days training in the boundary waters ... driving 9hrs each way … then carrying heavy packs (65/85) in subzero temps … long miles, nasty weather, and nasty terrain ... tough, but good expedition training this weekend ... it was very telling about where I am and what work needs to be done ... bulking up to 150+lbs may not be as much a priority as much as other goals I've identified given how technical the west rib route is and some tough decisions Matt and I need to make about the future in the next few months  (http://www.supertopo.com/rock-climbing/route_photo.php?r=akdewrib&dpid=Pj01Pj84ISAl)

    all life-changing things aside, this weekend was a good sniff test for ice fest competition in jan/feb, rainier in march/april, baker/hood in april, and (of course) denali in may ... as well as where our heads, hearts, and skills are at … good, but tough weekend

  • mental energy = 9
  • physical energy = 9
  • recovery = 8
  • diet = 7
  • health = 9

    … will try to post more often, but matt and I have a lot of things competing for our attention these days … suffice to say that we’re doing well, but I honestly miss my coaches, my CF support system, and my friends

  • 21.11.11

    Week of 11 Nov: Long & Heavy

    Long & Heavy

    Travelled a LOT this week, but managed 3 long/heavy workouts.

    Tuesday: 5k
    Wednesday & Friday: 200-rep body weight WOD
    Monday: squat ROM workshop
    Sunday: 4.5mile, 40lb, 14min pace rucking ...

    So the idea of doing all this endurance work and not enough strength work will prevent me from gaining weight ... but the truth is, I struggled the most with endurance when we climbed Denali and not necessarily strength. So we shall see...


    13.11.11

    subtle and steady goes it…

    IMG_20111026_101125

    2:1 schedule still going ...

      5 rounds @ 10:48
    • 10 Box Jumps @ 20"
    • 10 pullups
    • 10 pushups
    • 10 situps
    • 10 squats

    kept box, situps, and squats unbroken, pullups in 3-4's, pushups in 4-5's, and breaks at no more than :05 ... goal was to do sub 2:00 rounds, so i still have work to do

      Post:
    • 3x10 TTB
    • 2x250m row @ sub 2:05
    • 5x7 GHD

    ... i'm sure DOMs from yesterday's masochist-fest will set in tomorrow ... get some!

    keeping with the paleo diet, I’m finally getting into the swing. I let myself become such a junkfood junkie that getting myself to cheat only 1 day a week was a struggle

    for me, it’s helping me recover more efficiently and lets me work harder (ie, less suffering during workout). got a routine finally and now matt is on board… more on that laer

    24.10.11

    paleo day 1: OMG... nowhere to go, but up

    West Buttress 5-21-2010 5-11-21 PMi totally let myself go ...
  • spring 2010: 10 deadhangs, 155lbs, 1 big frickin mountain
  • summer 2011: 7 deadhangs, 130lbs, 1 big frickin wedding
  • fall 2011: 4 deadhangs, 128lbs, 1 big frickin cheat meal every day

    ... see the pattern? oh yeah.

    don’t get me wrong, i'm not trying to be negative ... i am just stating the facts ... I am also letting myself get sick and tired of being sick and tired ...

    i usually need to give myself a good cold slap of reality so that i work up a little shock, fear, and emotion in myself...

    they help start the engines, add a little sense of urgency, and keep me going until i reach my goal

    ... and what is it?

    safely climb and return home from denali with matt may 2012

    ... just us on the west rib route ... just us on the mountain in the honeymoon of our dreams

    how will i get there? a few sub-goals, if you will:

  • put some mass on ... i'm a skinny lil shit now ... i only weigh 128-130lbs and have 19%+ body fat ... which makes me about 25lbs underweight for denali ... and skinny-fat to boot
  • improve my strength conditioning & endurance ... long and heavy were simple goals rudy helped me set ... i just have to stick to them
  • work up to a 3:1 schedule with 1-2 double workout days per week ... which means training consistently and resting adequately so that my body learns to recover faster and more efficiently
  • clean up my diet so that my body can accomplish the 4 goals above ... after the paleo challenge, no more than 1 cheat MEAL per week
  • stick to our technical training plan ... rescue skills, glacier travel skills, expedition skills, and cold weather training

    lastly, here’s something that tends to help me mentally ... get a charity involved ... i notice that when we climb for a cause, we’re on the hook to push harder, remain focused, and stay dialed in ... Zi and Jonny impressed me so I think I’ll approach them and see if they could use us to help them.

  • grace videos... sad, sad, sad

    it took so long, there's 3 videos ... oh yeah ... it's that weak ...

    grace ... part 1 ... an awkward beginning...

    grace ... part 2 ... somewhere in the middle ... and then we remember why i should eat cleaner and work out more consistently...

    grace ... part 3 ... at this point, all thoughts of a strong performance are out the window ... it's just a fight to survive (and not puke) ....

    having blathered all that, i added over a minute to my grace time ... yes ... 1:12
    slower than last year ... and i'm already slow as it is! HA!

  • spring 2010: 4:47
  • fall 2011: 5:59

    it's not like it was too heavy, i just lacked the overall conditioning to move faster and keep up with the work. lesson learned, beatch!

  • 22.10.11

    speechless

    317633_10150309090877924_603167923_7777436_1660847870_nI’m never speechless ... I’ve always had something to say ... seriously ... I have a mouth that can keep going and going and going ... but on Saturday, I was rendered f'ing speechless by the judge, and that's totally ok because people like him make this world a better place

    barbells for boobs ...

    “grace” - 30 ground to overhead lifts for time at 95# @ 5:59

    didn’t have enough juice to keep my sub 4:00 pace ... hit the wall at 20 and then it was alllll ddoooowwwwnnn hiiillll ... it wasn’t heavy, just not enough gas in the tank ... and one more reason why training consistently and eating clean is soooooo important.

    I’m not fast. But I’m consistent and stick to a pace ... I wanted to beat my 4:47 PR but wasn’t able to move faster (but given how I’m 20# underweight/undershape ... it’s not a surprise)

    so I have some work to do ... need to keep working at speed and metcon ... strength tends to come with technique and consistency, so I’m not tooo worried about that. so there’s always time. hell, if I can still climb big at  forty-something, a fricking workout is nothing. just need to keep my GRRR on and moving along.

    307281_10150309091857924_603167923_7777445_458280465_nBarbells for Boobs, ala Mammograms In Action (MIA) is a 501(c)3 non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.

    Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California. When making a donation, if you wish to have your donation go towards a specific affiliates fundraising goal that has registered to host an Amazing Grace event, please designate the CrossFit Chicago affiliate in the comment box on the donation page so that your donation credits the right affiliate and remains in the Chicago Community.

    oh yeah, just wanna say i'm glad everyone's shouting washed out all my f'bombs (i was literally and figuratively floored by the support) ... unlike my training habits of late, the obsenities released by my pipes were copious and consistent ... 5:59 RX'd ... lack of explosive power and metabolic conditioning to handle the workload and to move faster showed ... 1:12 off my PR so i have plenty of work to look forward to :)

    From 1-10, I'm ...
    Mental = 8
    Recovery = 6
    Diet = 7
    Rest = 6
    Energy = 6

    yeah ... energy levels not as high as I thought ... I feel great mentally and my diet is good, but for some unknown reason, I’m not “itching” to train like I used to ... dunno ...

    28.8.11

    Week of 8/22 - 8/28

    339741_10100906712462875_12430207_66236615_1300632_oMonday 8/22

    Strength

    Overhead Squat: Intermediate 5-5-5-5 @

    I focused on the whole squat progression today. Squats in general are tough given my crap knees, hyper-mobility, and glute/ham/core weakness, so I’m going to work on moving well before moving heavy... plus, listening to my knees make that grinding sound is pretty gross.

    Workout of the Day

    1 min AMRAP on/1 min off for 20 minutes
    2 Hang Power Snatch (70#)
    3 Box Jumps (20”)
    4 Burpees

    HPS are definitely better - Matt and Rudy are spot on about my lack of confidence under the bar and full squat movements. Like expedition training, it’s all about getting myself inoculated to the uncomfortable until its familiar enough to be comfortable.

    Box and burpees are ok - like many other things, this was more of a mental toughness thing for me. I am physically fit enough to work without break and control my breathing such that I don’t hyperventilate, but I have to work through the mental challenge of pushing through the discomfort and focusing on the plan.

    Post-WOD

    5 x 10 Strict Pull-ups ... I am slowly getting to my 10 unbroken goal ... I was able to tweak out 4’s and 5’s ... bar at home slips so I need to fix that but pullups are a work in progress

    Tuesday 8/23

    5k with K$sha, 50cent, David Guetta, and Rage ... they help me move, but nothing like chasing a pack of CFC'ers... :15 improvement from last year's "skinny pete 5k" of 26:36

    Saturday 8/27

    Workout of the Day

    5 rounds @ 9:04

    5 HSPU (small band)

    10 KBS (1.5p)

    30 doubleunders

    HSPU were slow, but steady and unbroken. KBS went steady and unbroken too. I almost went totally unbroken, but the 3rd round of doubleunders got me twice. This was a great WOD

    Post-WOD

    no access to pullup bar in ohio woods, so i worked on my super-suck list of situps, airsquats, and wallballs … 50 each

    14.8.11

    Week of 8/8: glug glug glug

    20091030_001Did Monday on Tuesday...

    T = toughed it out @ 08.09.2011 at 8:28 pm

    WOD @ Home

    30-20-10 reps of: (5:00 – 9:00 Finish Time)
    Wall Balls (14#)
    Burpees
    Box Jumps (21″)

    these 3 movements are on my suck list top 5 … esp wall balls since anything with a squat in it is a PITA… literally.

    saw the cap and promised myself I’d finish sub 8 … um … not so much … 8:31 … i was moving along steady until i hit the wall at the end of round 2 (of course) … then it became a dog fight … in mud … this WOD was deceptive, brutal, and rather awesome.

    Tanked Wednesday, Made-up on Thursday

    T = tanked the diet @ 08.10.2011 at 5:04 pm

    oooh…. i ate a snickers, a reeses, a whole whopper meal (bacon, cheese, fries, soda, you name it), 2 ice cream cones, and then a pack of zingers … feel kinda sick now.

    I have 51 days until my wedding, 19% body fat, and raging headaches from no coffee/caffeine for the past week… I am dreading the WOD because I am a raging addict now and am having trouble staying “clean”… help.

    Front Squat


    Intermed – 6×3 @ 73% of 1RM Back Squat (125# ... I know it’s light, don’t judge me! I have work to do!)

    I really struggled with the last few on set 6 … my rear is gonna be sore so I’m guessing I did something right… grow baby, grow!

    PS: of all the squat movements, i really like front squats … not sure if it’s balance or the elbow thing, but I seem to move better here?

    WOD for Time @ home


    50 Double-Unders
    10 Overhead Squats (55#)
    40 Double-Unders
    8 OHS
    30 Double-Unders
    6 OHS
    20 Double-Unders
    4 OHS
    10 Double-Unders
    2 OHS

    6:34 ... I made a typo on the CFC blog by :10 ... but on the grander scheme of things, this should make no difference given how much work I have to do for the next 9 months.

    This was fun. My double-unders have improved enough to makeup for my OHS weaknesses in terms of buying time back (unbroken until the last round) ... the shock was actually feeling strong enough to get OHS to depth without bottoming out each time and remembering all the cues from Kurt and Glenn ... "turn the dinner plates and pull the string up!" ... it's wierd, but it worked, it was tough, and it was (finally) ... legit

    OHS still needs a lot of work, but I'm getting there. I liked the front squats. They seem the most comfortable. I hope I start to like them as much as I like double-unders now.

    Saturday 8/13

    30:30 x 4 of:
    Box Jumps (20)
    Push-ups (strict)

    Rest 5 minutes

    30:30 x 4 of:
    Row (Cals)
    Push Press (55)

    Rest 5 minutes

    30:30 x 4 of:
    Pull-ups
    Burpees

    Score = Total Reps Completed = 314

    T = Take care of this, T  @ 08.13.2011 at 2:38 pm

    I glugged through 314 reps … I kinda expected that given how bad diet and undisciplined I’ve been as of late. Box jumps weren’t as steady and consistent as I’d like, pushups kinda died off a little early, pushand burpees just wouldn’t go faster.

    Sunday 8/14

    Expedition training and rescue tech stuff ... we were actually pretty good today. We moved along - anchors, fixed line ascents, 3:1/6:1 pulleys, heavy hauling, sandbag stuff, and knots ... we’ll start doing everything for time soon as well as with full gear on ... I’m still concerned about my size and the additional weight I’ll be carrying, but all I can do is keep working at it for the next 9 months.


    Overall this week

    • sleep: 7
    • health: 6
    • recovery: 6
    • mental energy: 8
    • stress: 8.5 ... hell, give it a 9.5 ... this wedding planning stuff is getting annoying ... really annoying ... really, really annoying ... I had to let the wedding planner go, members of my bridal party can’t help but to create drama, people trying to invite themselves or bring strangers, USPS losing mail, people not RSVP’ing at all, or people telling me what “I need to serve...” at the reception ... seriously, we really should have stuck to our first inclination to run off and get married on the mountain ... I’m starting to completely appreciate Matt’s general apprehension towards social gatherings now ... fucking hell
    • physical energy: 6ish ... I’m sure my CRAP diet as of late has a lot to do with my oddball lethargy, “fluffiness”, and general gluggishness as of late 
    • diet:  -2  ...  I have a serious junk food addiction. No BS, I’m having trouble controlling myself, I obsess about it, and I sneak off and eat crap that makes me really sick. A few people speculate that it’s “stress eating” ... I’m sure the wedding and deferring school a year while I take consulting gigs has a lot to do with it.

    7.8.11

    Nothing like a chipper to check the ego (and test your patience!)

    001cDid the masters' WOD today with Mischief Matt & The Barky Bunch ... when I saw Matt suffer through those burpees, I realised I was next and all the bravado immediately went to shaking scared ...

    CF Games Master’s WOD @ 24:22

    • 10 Handstand push-ups (baby bands)
    • 20 Wall ball (14#)
    • 30 Toes-to-bar
    • 40 Power cleans (75#)
    • 50 Burpees
    • 60 SDHP (1.5p KB)

    There's lots of work to be done in terms of consistency, mental toughness, and efficient ROM.

    I had to stop somewhere in the burpees to use my inhaler ... it's been a long time since I've had such a bad bronchial spasm, but it's my own bloomin’ fault for working out in the heat like that.

    Power cleans started off cruddy but got corrected early thanks to Matt's cues. KB helped me to use my posterior chain and hip flexors better (or so Matt says) and I can tell I will feel it tomorrow. Glute and hamstring chain, grow baby, grow!!

    It’s all good, though. I have work to do and chipping away at it like this was a good way to see how patient I really am and how steady I can be during longer durations... it takes 16-19 days of really hard work before you can make your first summit attempt (in addition to absolutely no comforts whatsoever) ... then what’s a 20-30min workout then, right?!

    Man, not doing a proper climb in a year has made me soft! (and small! hahaha!)

    6.8.11

    T = Time to MAN UP

    Friday & Saturday: FUD

    I gotta come clean. I have FUD. This acronym usually means FEAR, UNCERTAINTY, and DOUBT... however, in my case, it’s:

    FEAR. UNDISCIPLINED. DISTRACTED.

    Matt & I are climbing Denali again. Unsupported. I’ve never climbed high altitude unsupported before. So in order for us to ascend and descend safely, I have to AT LEAST have the same capabilities (if not more) than last year. Having said that, there’s a lot of work to be done.

    Fear.

    It took Rudy's tough love yesterday during the Snatch/C&J skills test to get me to MAN UP and admit that I can be a total sissy. Sometimes I am afraid of training with Rudy because he sees through my BS like glass and calls it out unfiltered - gotta be willing to hear the blunt truth, grow a pair, and get on with it. The truth ain’t always pretty or nicely packaged.

    1. I am scared to lift heavy

    I lifted about 30% less than my PRs today ... (85/135? from 110/175)

    I can blame being underweight, I can blame poor nutrition, I can blame a lot of things, but the fact is that I am afraid. I have never been afraid of going for all the weight I can ... GO HEAVY OR GO HOME, right?!

    Well, I am afraid because I TOTALLY let myself go over the past year and I am lazy (19% body fat @ 132lbs now compared to the 15% body fat @ 155 right before we left for Denali).

    I have no one to blame but myself for picking up the all-you-can-eat-cupcake-funyuns-ice-cream-fried-chicken habit that I now have... but the fact is that I got scared to lift less weight that I carry on the mountain... less than when Matt and I go on our little forest jaunts... less than the FRICKIN C&J/Rope Climb WOD I finished a few days prior! If that isn’t a blaring reminder how mental and technique oriented oly lifting is, I don’t know what is.

    This just means that I need to lift more, get over myself, and build my confidence. I’m usually the one trying to help others build their confidence and listening to their BS, but the truth is that I’m right there too.

    2. I am scared of the work I gotta do

    I never had this problem when I first started CrossFitting because I didn’t know better... failing wasn’t a big deal and everything was a new learning experience. “Hey! That’s looks neat, let’s try it!

    I am scared of what is ahead. I had to sacrifice and work so hard to get ready for Denali last year. Eating 3000-5000 calories a day became a job, 2-a-days were emotionally draining, and school sucked out whatever mental energy I had left in me. Thank god I tapered before the expedition.

    ... 2 years later? I guess it’s the pressure because I “should” know better ... I know what I’m supposed to do after 20+ years of climbing and training. Even CFHQ certified me with a piece of paper saying that I know what I’m supposed to do (well, that’s for another rant) ... but I still have movements I need to correct or I’ve become rusty at them. For example, I now struggle at ALL squat movements ... more than before (and that’s saying something). So Saturday's OHS workout highlighted that.

    21-15-9 reps @ 7-something
    Overhead Squats (55#)
    CTB Pull-ups

    OHS were bad. Really bad. So bad that Glenn and I, dropped the weight, ignored the clock and just tried to get them legit. Even Rudy called out how bad it was from the loft... I was really working hard, my body just wouldn’t frickin listen.

    It wasn’t the fatigue or the weight. It was being able to get into a good squat. Glenn and Matt are right about “too mobile/too flexible” ... yoga makes me really, really, really flexible ... so much that I bottom out, drop the hips too much, or let my core/back soften out on the descent so that getting back up lacks any power or leverage ... they are right about having to work harder at strengthening those deficits. I also don’t get on my heels enough and use my posterior glute/ham chain... my kinesthetic awareness stinks!

    3. I am afraid of failing

    I’m still not quite able to talk about everything that happened on the mountain ... nor will I ever be. It’s not the first time I’ve seen or dealt with stuff like this, but that doesn’t mean that I’ve toughened up to it. I just know that in high altitude and/or in a big storm, failure means severe injury or death... given that it’s just me and Matt, I guess the pressure to succeed and avoid failure is higher because this man, for better or worse, IS my life. Talk about finding the “E” in SMARTE goals ...

    So fear is a big thorn right now. I know I can deal with it ... I have failed plenty before and know I will in the future ... I just have to be patient, listen, and trust myself ... and the people around me.

    UnDisciplined.

    Matt argues that I’m soft there because I’ve “outsourced” those good habits and skills to other people. When you have no choice but to be self-sufficient, you develop the skill and habits to be disciplined, efficient, and consistent ... ironic that I’m learning this from someone who I have a decade + of life experience over ... and poetic justice.

    My career has been built on my ability to innovate and take risks other people wouldn’t consider. I have been expected to think, live, and breathe outside of the box ... hell, outside of the whole building ... so discipline and consistency will be a work in progress... and a measurable deficit until I am better at it.

    Distracted.

    Anyone who knows me knows that I‘m like a 12-year old with ADD ... I love everything. I am distracted and want to get my grubby paws on everything. I am foolish enough to think I can multitask ... one would think that after almost half a century, I’d have figured out how to prioritise, focus, and execute efficiently.

    ... but why do those things when you can have someone do that for you? For over 2 decades, I’d set the agenda, dictate priorities, and let my support circle corral me... I know I’ve blathered about this before, but I can’t emphasise enough how important it is for me to become more self-sufficient and not get distracted.

    3.8.11

    Fun Levels

    West Buttress 5-21-2010 4-34-51 PMTery: that WOD was definitely level 2 fun!
    Friend: level 2 fun? define please...

    Tery: level 1 fun = just being there is fun ... it is addictive and can easily become part of your lifestyle.
    Friend: like a 5k run or a WOD?
    Tery: definitely. For me, it'd be ice climbing in Ouray or the Cascades ...  also short climbs like most of the routes on Rainier, Baker, Hood, and Adams

    Tery: level 2 fun = there are some challenging, sucky bits, but it's still fun and is something you find yourself doing over and over.
    Friend: example?
    Tery: for some, a marathon, a triathlon, or ironman. For me, technical climbs between 10k and 14k feet like some peaks in La Cordellia Blanca or the French Alps. Ouray, Cascades and Chugach also have some technical routes that will sizzle the body a fair bit... but when you look around, any pain fades really fast.

    West Buttress 5-21-2010 5-11-21 PMTery: level 3 fun = loads of challening, sucky bits, but it's bearable and fun if you do it with a good friend ... something you definitely have to train for mentally and physically. Not something you can do very often, but when you do, it's pretty epic.
    Friend: ... and?
    Tery: for some people, perhaps an ultra or those century bike rides. For me, it's the West Buttress death march on Denali, doing volunteer clean up on the Everest North Col, climbing the chimneys on Alpamayo, rescue patrol on the Tetons, and making it to any ridge along Torres Del Paine ... this is a growing list

    West Buttress 5-27-2010 3-43-51 PMTery: level 4 fun = sucks like hell most of the time and usually risks your life, but it's just something you HAVE to do. Chances are, you won't do it more than twice given that you and your partner find yourselves questioning your states of mind when you decided to do it in the first place. For some people, that might be K2 or Annapurna. For me, that's the West Rib or the Ferrari Route.
    Friend: ...this is your favorite kind of fun, isn't it?
    Tery: Usually, but after doing whatever it is for the first time, it becomes level 3 fun or I never do it again. I'm discovering that everyone has their own view of what level 4 is for them. When I was younger and had something to prove, I was all about the level 4 fun. Now I find myself sticking with level 3 and taking calculated risks to balance things off.

    2.8.11

    mental chipper delights

    Tery 10-25-2009 10-01-211K Row
    1 Mile Run
    50 CTB Pull-ups
    100 Games Standard Push-ups
    200 Air Squats
    1 Mile Run

    Ok, I gotta say this. While today’s wod was AWESOME and I’ve come a long way on rowing and pullup skills, I am once again the DORKNESS MONSTER … I took a wrong turn somewhere, then down the block and saw THAT THE BOX WASN’T THERE! So I ran back around… 48:15?

    Pushups were v-slow, but steady in broken in sets of 10 doing 5 on the knees and 5 strict... breaks no longer than 5-7 seconds ... it’s the little things. Pullups are getting better and I managed to keep each attempt at multiples until the last 10 reps ... when my arms stated to give out, I had to chip it out with singles... yeah, I had to work up a good angry for those.

    The real trouble were with the squats ... all squat movements tend to give me a hard time. I broke those up in 15’s and 20’s and got pretty woozy around 150 ... mentally, I was all over it. Physically? Ooh... sometimes the body refuses to do what you want it to. But I had my sights on the end and got that last mile done ... well ... after going around the wrong block and then going back to finally find the finish :)

    31.7.11

    the rope climbs just sneak up on ya!


    some of the rope climbs from this weekend's WOD


    followed by clean & jerks ... oh man, after watchingi REALLY need to work on initiating with a neutral spine ... didn't keep abs or lower back engaged and lost a lot of power in my cleans ... ended up doing that rep (and a few others) with my back instead of my hips ... by the last 2 rounds, it was too heavy for me to "cheat" it up there, so ...

    ... ironic how i thought the rope climbs would be easier than the C&J ... oooh, i was so wrong! unknown and unknowable indeed. ha!

    30.7.11

    I fought the rope... and the rope won.

    Hi! I’m Tery, your neighborhood dorkness monster! My ego got blasted to hell today! Wow! I was so excited about yesterday’s rope climb/C&J games WOD that I did it with matt today … I was thinking, “oh yeah, the C&J will be tough, but I got this”. Uhhhh... NOT SO MUCH.

     

     

     

     

     

    • 15 foot Rope climb, 5 ascents
    • 115 pound Clean and jerk, 5 reps
    • 15 foot Rope climb, 4 ascents
    • 125 pound Clean and jerk, 4 reps
    • 15 foot Rope climb, 3 ascents
    • 135 pound Clean and jerk, 3 reps
    • 15 foot Rope climb, 2 ascents
    • 145 pound Clean and jerk, 2 reps
    • 15 foot Rope climb, 1 ascent
    • 155 pound Clean and jerk, 1 rep
    IMG_3159IMG_3157

    I fought the rope and the rope won ... but I finished ... and definitely NOT sub 7:00 ... in fact, we might multiply that time ... yeah, it was brutal. It wasn’t so much that I was gassed, it’s that I’m really frickin SLOW and it's HARDER than it looks!

    Yeah, so my grip also fatigued around round 2... so of course, the timer just ticked away while I stared at the rope going up and struggled to move faster going down. Then I failed the last C&J and finally got it on the 3rd attempt... talk about an ego squasher!

    So Matt and I had a good laugh, did our best, and moved onto expedition training... we’re working on knots, rescue systems, and climbing techniques... THIS, I got ;)

    big girls need love too

    20080523_00420080524_03720080527_014

    Too big

    (around 165-175lbs, post baby)

    Yeah. This is what happens when I took too much time off from climbing and getting outdoors. This is just fat.

    Tery 9-14-2006 10-21-32Tery 11-1-2008 1-20-20Tery 12-27-2008 5-30-46

    Too skinny

    (around 120-125lbs, post expedition)

    This is what I usually look like after a big climb. The altitude, elements, and hard work tends to take a lot out of you. This is also what happens when I don’t eat enough (or eat enough of the right foods). This is what I call skinny fat.

    f18e27da6d111e1429d

    Too funny

    ... he he he ... sorry ... I digress ... blame it on Ali G :)

    5648169908_182e8e6b85_o2
    4/2011 5/2011 7/2011

    Getting there

    (around 130-135lbs, early training)

    Re-setting and building baseline for body weight strength, endurance, and recovery. Getting myself mentally disciplined for the tough road of training ahead. I’ll spend time detoxing my body, putting weight back on, more more efficiently, and breaking bad habits (there are many!). I’m not quite there, but it’s a good start. The photo of me in the red top on the far right was taken today.

    Tery 2-12-2008 11-38-29Tery 2-12-2008 9-54-46Tery 2-12-2008 11-36-10

    Just right

    (around 150-155, pre-expedition)

    Last 3-5 months before the expedition. I have the muscle weight and a good layer of fat for those long, hard climbing days. I can usually lift a lot more, can maintain heavy work capacity for longer periods, and recover more efficiently. Diet is super strict, calories are really high (4000-4500cal per day), and there’s no room or inclination for food cheating. These aren’t the most accurate photos of me pre-expedition, but they’re the closest ones I could find.

    West Buttress 5-22-2010 11-31-19 PM

    Denali 2010 Team

    Matt (220), Me (155), Jetze (235), Matt (210), Dustin (210), Mark (215)

    Laurens (220), Franz (230)

    Pack weights: 55lbs

    Sled Weight: 80lbs

    For Denali 2012, it’ll just be Matt and Me... with an estimated 25-30% increase in weight because we don’t have a larger team to spread out the burden of group gear.

    26.7.11

    a lil sumin’ sumin’

    IMG_20110620_090704ok, maybe working out while still recovering from my cold isn’t the smartest thing to do, but I am addicted to the adrenaline rush and the post-wod endorphin release ... so I drank lots of fluids (with my delicious watermelon BCAAs), ate a big breakfast, and walked into our CF garage out back with Cody and Matt ... now that Big Bunny agreed to take the “CF-Nazism” down a few notches, I’m beginning to really enjoy our “family workouts” more.

    Also kinda torn because I really like CFC programming

    3 rounds @12:48

    • 10 box jumps (21”)
    • 10 HPSU (thin band, no wall)
    • 10 pullups
    • 10 squats
    • 10 pushups
    • 10 TTB

    ouch... didn’t look tough, but it was (180 reps?!). What a way to brush away the cobwebs by getting the blood moving.

    .. so if there’s 1 thing I could improve overall, it would be speed and staying tough in ROM.

    I went pretty unbroken on everything, I was just slow ... box jumps and TTB are perfect examples of things that I could improve. This WOD capitalised on many of my weakest movements, so this was good.

    17.7.11

    WODs I forgot to Post... Duuuhhh... sooo behind

    7/05 Filthy 50

    For time:
    50 Box jump (21”)
    50 Jumping pull-ups
    50 Kettlebell swings (1pood)
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press (45#)
    50 Back extensions
    50 Wall balls (#14)
    50 Burpees
    50 Double unders

    OMG, I love chippers… my first filthy 50 and it was delightfully awful.

    did this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … I really couldn’t scale too much ... had to go 45# bar, 1 pood KB and 14# ball because that’s all we’ve got @ home... I’m a dork because I actually got through the first 25 pullups before I realised that they were jumping .... gonna be sore…

    my goal was sub 30:00 … 29:34 … YEAH BABY!!!

    7/8 Ouch

    Favorite quote of the day: “Definitely love the crackhouse feel to this box…”

    I don’t know WTF I did to my knees this week, but they’re still swollen and “aching” … prolly didn’t help that I worked out this week too.

    So yesterday and today … RICE RICE RICE… I miss my box.

    7/12

    A1 10x10yd Farmers Carry (135/95 or 40% of 1RM DL)
    B1 Skin-the-cat
    C1 Turkish Get-Up 10x per arm

    10min AMRAP
    Walking Lunges (from bar to wall)
    5 CTB Pull-ups
    Walking Lunges (from wall to bar)
    5 Wall Climbs

    Post-WOD: 4×15 Back Extensions

    oh yeah … as I was updating BTWB, I noticed I forgot to add this … 4 rounds, 2 pullups … V-V-Awkward/Awful looking wall climbs … getting arms and legs to work concurrently was a challenge!

    7/13 Makeup

    Strength

    Press: Advanced 5×2 @ 92% (85# rounded from 87.4)

    Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed

    Workout of the Day

    CFC Home WOD @ 19:59!!!    (woo! just under my goal of 20:00 and within the 25 Min Cap)

    • 18 Deadlift (70#)
    • 400 M Run
    • 15 Front Squat (70#)
    • 400m Run
    • 12 Power Cleans (70#)
    • 400m Run
    • 9 Cleans (70#)
    • 400m Run
    • 6 Power Snatch (70#)
    • 400m Run
    • 3 Snatch (70#)
    • 400m Run

    doh, housebound again, but i managed to get in WOD in @ home and work on presses 5×2 @ 85. Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed.

    Wed WOD 19:59 @ 70# (yay! made my sub 20min goal)

    7/15

    Deadlift @ 135-150-135-135
    Intermediate 4×3 @ 86%

    form over function ... today was another non-good lifting day. sore, lazy core, and feeling weak from days prior.

    5 Rounds, each for time: (3:00 Cap/ Round)
    10 Pull-ups (Vested if possible)
    15 Clapping Push-ups (Vested if possible)
    20 SDHP (95#/65#)
    Rest the exact amount of time it took you to finish the round.

    2:14 and 3:00 ... I buggered this up by resting for 1:00 when I lost track of my heat delay ... Jason and I finished around 23:something

    oooph … SDHP fun … bouncing pushup thingys not so much … fun WOD though! Jason and Ali rule :)

    7/16 “Daniel”

    For time @ 21:47
    50 Pull-ups
    400m Run
    21 Thrusters (95/75)
    800m Run
    21 Thrusters
    400m Run
    50 Pull-ups

    OMG! I totally KA-RUSHED this WOD! Pullups totally unbroken, thrusters light and easy, I lapped Matt at least twice during the runs…

    ... and then I woke up … with a TERRIBLE hangover from last night. Some people drink … but me? Bacon cheeseburger and fries… it was a delish treat as Kori and I talked about allergies, babies, and biochem (don’t judge, Bryce!). Birthdaypalooza was AWESOME.

    No matter, I envisioned Skins telling me to HTFU and then finished Daniel @ 21:47 w/ 65# … in this gawsh-awful heat. I wanna go back to bed.

    Oh yeah, just got back from canoeing (can this count as Post-WOD?) and expedition-specific stuff (3:1 z-pulley, self-arrest, 200# recovery, and sandbag throwing). Matt has no compassion for my cheat-meal hangover.

    11.7.11

    Monday! Monday! Monday!

    Strength: 5×2 Back Squat @ 92%

    My knees got banged up from expedition skill work this weekend … so I mentally did back squats with my ice packs on them ... pretty swollen

    Metcon for time @ home  11:41
    50-40-30-20-10 (12 Min Cap)

    • Kettlebell swings (1.5/1.0)
    • Sit-ups

    KBS went unbroken and steady … situps were unbroken too but SLOW as mud … my ego says “yeah, I got this” until right around 30′s … then SPLAT! HIT THE WALL!

    not too much else to report other than that we have been REALLY busy here @ home with wedding stuff

    9.7.11

    Check!

    West Buttress 5-9-2010 3-49-44These are photos of us in Talkeetna, Alaska last year. Most guide services require validation and review of all rescue skills prior to leaving for the expedition for safety and liability. Some types of climbers get insulted by it, but for us, no worries ... I think it was a fun activity to do together, we both believe that one can never practise rescue skills enough, and it was encouraging for us to demonstrate that we make a great team right before getting on the mountain :)

    WOD? Check!

      10 min AMRAP @ 5 rounds, 2 burpees
    • 5 Burpees
    • 10 Pull-ups
    • 15 Power Wall Balls (14#)
      Ok, Drywall may call these "AIDS workouts", but they're helping me HTFU ... and (although I love you, Jimmy, and Derek's programming too), Bryce's programming helps me (and many others) put up some damned good numbers. I didn't see the girls there doing 10lb weighted deadhangs with us when I visited you at your box. Just sayin'. :)

    Deadlift and Squat practise? Check!

    DL: 5x6 @ 60% (165#) ... Matt played coach and shook his head a lot (equivalent to Bryce rolling his eyes, I think). What started out as Intermediate 4×4 @ 79% ended up being what you see above ... I struggled with unbroken multiples... pick up the bar, short rest at top, deep breath, tap down, then explode back up at tempo as fluid movements. Apparently, I have no problem keeping good form with singles, but my back kept initiating poorly when trying to string multiples... regardless of the weight (I even had a hard time practising them at 80#!). I can “feel” when I get it right, but it’s not consistent. I guess this movement is a skill I need to work on - it’s frustrating because my body just won’t do what I tell it to do. Old dog, new tricks?

    Fixed line ascent and knots? Check!

    Matt and I got our expedition training plan settled. We’ve been working on keeping our technical skills solid and making adjustments because we’re going unsupported and alone. Luckily, ascending fixed lines and practising knots isn’t a skill we have to worry too much about. Although time consuming and can wear the body down, we just do them, check them off, and move on. Cody had fun barking at us while we climbed about 20ft up the tree.

    3:1 rescue pulley system? Check!

    Practised getting loaded sandbags out in the forest preserve. The heat was exhausting, but we managed. Some interesting lessons learned and adjustments to be made since it’s just us 2 and there won’t be a 3rd on our rope to help make setting up initial anchors easier ... we’re still working out how we can stabilise an anchors to hold 200lbs from a self-arrest position before attempting to set up the pulley system. It’s possible, but our rescue system is going to have to be adjusted.

    Time for yummy dinner. Finally.

    Keeping it paleo ... but I definitely need to get more calories in (averaging about 2700 per day). I start feeling weak, lethargic, and light-headed when I go more than 2 hours. I wonder if there’s something wrong with my metabolism...?

    Long day. Given how behind we are on wedding stuff and the project proposals I’ve been bidding on during the week, I wish there were more hours in it for us to be more productive ... I would be happy with an even 30. We should speak with Mrs O’Hara about this.

    6.7.11

    Getting ready for the day

    Getting ready for the day Breakfast is my favorite meal ... even @ 0540 ... nothing like good fuel to get your engines started

    Avocado and broccolini were gone before I remembered to photograph. Yum. My appetite is there ... but its still slow to digest

    I know what I'm supposed to eat and when. I've invested enough time and energy to know better. Its about choices. Some days I make foolish choices, some days I am wise about it. I know I have to work hard to earn those moments of triumph ... no matter how big or small.

    <blathering begins>

    With that said, I acknowledge my strengths and weaknesses ... and let myself be human. There will be days when I'm weak, and some strong. No sense creating more mental drama because of a bad day ... I have to approach training over longer periods of time, not hours or days ... but weeks and months... just like how we climb big mountains

    The challenge is consistency and discipline... and not whining about it... or complaining... or making excuses. Just stay consistent and let the minutia go when I can.

    Still, I'm not convinced that I'm focused enough. Wedding and career stuff have been BIG distractions... its tough juggling so many big things and maintaining my relationships.

    ... ok, I'll add balance to my list of values to continually work on... along with squats or a 5x deadlift string...

    Don't get me wrong, I'm not getting down on myself. Writing all this down helps me process my thoughts and commit.

    <blathering ends>

    5.7.11

    eyes dotted, T’s crossed, and the little promises

    Tery 6-10-2008 9-17-17This is a photo of me having sushi ... kinda like my birthday sushi fun fest on Friday ... talk about junk food hangover the next day!
    Suz’s comment the other day highlighted it best, “it’s funny, those little promises you make to yourself”. She’s spot on. I’ve noticed that Crossfitters have their little unspoken “code” of badassness.
    Going lighter? Then must go unbroken. Going RX? Only if they are good reps. Going to break? Then only for 5 seconds.

    ... the things we rationalise in our heads to let ourselves be human
    So I thought, “yeah, your digestive tract played hard, so make it up to yourself ... old school!”. Do a 2-a-day this week!

    SURE. Just try it, how bad can it be if you rest at least 4 hours in between?! Just eat more ... you’re in pretty good shape, right?! how bad can it be?!

    um. really bad. really really really really bad. Oh boy, I think I’m gonna be sore on Thursday... I can tell and I totally see the foolishness of my ways. BCAA’s and yoga, don’t fail me now! Bad ego! Bad! Bad!

    Made up Monday’s workout:

    filthy 50 @ 29:34
    • 50 box jump
    • 50 pullups
    • 50 lunges
    • 50 TTB
    • 50 push press @ 45#
    • 50 back extensions
    • 50 wall balls @14#
    • 50 burpees
    • 50 double-unders
    OMG, I love chippers… my first filthy 50 and it was delightfully awful.

    Idid this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … had to go 45# bar and 14# ball because that’s all we’ve got @ home.
    goal was sub 30:00 … 29:34 … YEAH BABY!!!

    Saturday’s workout:

  • 150 kb swings (10 min cap)
  • Every break = 5x 2-for-1 wall balls
    LOVE LOVE LOVE KBS ... HATE HATE HATE WB ... 6:02

    i hate WB so much that i REFUSED to let that thing go... nothing lighter than 1 pood at home, so
    if broken means putting the KB on the ground, then i went unbroken.
    um. no post or pre-wod ... not a chance.

    Notes: eating enough solid food throughout the day made the difference ... 4 solid meals of at least 25g protein and several snack sessions got me through today... that and hearing matt tell me that he didn’t want to climb with me if I was going to whine and make excuses.

    I know myself well enough that I don’t come out of the gates with guns blazing or always have eyes dotted and T’s crossed ... in fact, I usually need a red hot poker shoved up to get me going ... but once I do, I can keep going ... and going ... so we’ll see how I feel. I’ll just try to work out tomorrow and see how it goes...
  • 30.6.11

    Know Thyself

    48bI’m not quite there yet - but there’s always time and I have a way to go. As Matt & I start doing some preliminary planning for the expedition, I feel it’s time to check in with myself and take an honest, realistic look. Please bear with me as I blather on ...

    • Diet: I'm getting better, but let's face it, I am still an addict. I still want cheat meals. I confess that I'm still letting myself ease in simply because Denali is 10 months out and I don't want to burn myself out going hard all the time. Know thyself. Give it a month or 2 and then -BAM- I become Diet-hypomanic because the mental pressure of the expedition kicks in.

      Side note: today's craving... quart of chocolate gelato (800 cal), fried shrimp (about 500cal), and 4-box of Sweet Mandy B's cupcakes (about 2200 cal) ... So, I'm not worried about the calories because I need to gain weight ... I'm worried about how I'm going to feel and perform afterwards ... ugh ... that's gonna suck ... really suck ... well, I just ruined a perfectly good cheat meal for myself ... no longer tempted... I'm such a chicken!

    • Physical Training: Consistency! Consistency! Consistency! I'm still easing my way into a training pace, which will make maintaining it easier over time. I know I can burn myself out, but I also know I can rival the laziness of Turkey-the-Cat if I’m not careful - so this is a balancing act. So far, I'm CF'ing 3-5 times a week (for now) - which is good.

      These are my milestones: Around 9-6 months out from expedition, I'll ramp up to 4-5x a week with 2-a-days once a week. Then 5-3 months out, I'll keep the 4-5x a week but ramp up to 2-a-days maybe a few times a week. By the last 2 months, I'm going to aim for 2-a-days as part of my daily schedule with several long, heavy chippers throughout the week... why? My body has to be ready for those tough storm days or those heavy vertical moving days. So far, it seems like the most realistic approach for me.

    • Technical Training: Know it in your sleep, know it in a storm, know it when your rope partner punches through a bridge, just F’ING KNOW IT... that pretty much sums it up. I have to remind myself that wilderness skills are perishable. I don’t believe I’ll ever forget HOW to tie knots, beacon search, probe, or set anchors ... but being able to do them as if second nature when it matters is critical.

      A climbing buddy once said that you can never practise rescue and climbing techniques enough because the safety of team members and having a good experience are at risk. Last year, Matt and I were prepared, but a couple of folks on our team weren't ... frostbite and AMS became trip killers ... and not fun at all when you’ve trained hard, got yourself mentally and physically prepared, and spent 5-figures to climb a mountain with a pretty narrow summit window.

    • Expedition/Logistical Planning: it’s just me, Matt, and our well-seasoned gear. We started putting together the plan for our climbing gear, protection gear, layering systems, food, fuel, and camping gear together. Since this is my 5th (and Matt’s 3rd) time on this mountain, we’re pretty solid in terms of planning this out. The major adjustments will be pack weight, food/fuel rationing, and cache/carrying strategy since we’re going unsupported and on a different, more challenging route (west rib).

      I finally got around to looking at all the videos from last year ... given the bad injuries and death, it wasn’t particularly easy (story for another day). But we need to take everything and our trip report into consideration as lessons learned ... and move forward. Since it's just us two unsupported for Denali this time (i.e., no guides/sherpas to help build camps, cook, guide, handle logistics, food/fuel planning), there will be major pack weight increases, more recovery time needed, cache/carry adjustments on the route, and more disciplined eating... I confess that my biggest lesson was that I made things harder on myself... I just wasn't eating or drinking enough when we got above 14k ... that and we didn't check in with the other team members to ensure they were taking care of themselves as well (btw, frostbite and AMS are very preventable).

      No doubt, mountaineering is a team sport and you can't f#ck around when you risk so much... so if you ever see me slack off or complain, I give you free reign to give me hell or remind me what it will take to get Matt to safety if we’re above 17k feet and he’s too injured to get down on his own. Alex was totally right - failure is NOT an option.


    Anyhoo, on Tuesday, I worked on cleans ... here's some of the videos ... please don't judge me!


    2997 - warm up @ 75 (15-45-15). Haven't worked on cleans in a while so I came in knowing it'd feel a little rusty. There aren't enough hours in the day ...


    2998 - not sure, but this is either 95 or 115 (25 or 35# plates)? I guess it doesn't really matter at this point because I'm still warming up and working on my timing (or lack thereof) ... neutral spine, time the pull, aware of hips, elbows underneath, explode, get under the f’ing bar! ... that sorta thing


    2999 - added more weight ... as matt point out, a bunch of things here ... gotta bend hips and kness to get under the bar faster, thus avoiding that odd-looking wide landing. I also lost engaged, neutral spine. I still struggle with that in many lifts so it needs to be continous work.


    3001 - coach matty really gets into the mix now ... i can see that i'm starting to over-think it and not just getting aggressive under the bar ... and just doing what he says!


    3003 - tad better ... but not by much ... one thing improves, other things appear ...


    3006 - elbows and back... the work continues...

    so yeah ... there are many, many more opportunities for improvement, but you get the picture. I’m not "awful", but my cleans definitely need work and I know what I need to do. It’s a work in progress like the rest of everything else in life and certainly not the end of the world.

    29.6.11

    It’s all about the fun...

    023b

    This is a photo of Abbey, Patrick, and I at the Bigfoot Triathlon... Abbey was done because she did the sprint distance (and did she ever!), I was transition sherpa and cheerleader, and Patrick was 1/2 done with his run here... total Level 1 fun!

    Strength: Press
    Advanced 5×4 @ 88% of last CFT
    Intermediate 4×5 @ 77%

    So I started at 5×4 @ from 83# all the way down to 75# ... WTF?! I honestly felt weak … not my day… and definitely not enough good calories today

    WOD: Elizabeth (12 min cap) @ 9:31
    3 rounds, 21-15-9 of

  • Squat Clean
  • Ring Dips
    I suffered this WOD with 85# and a purple band for the ring dips … started with nice and smooth squat cleans, then by round 2, they got chopped into power cleans with front squats … minimal breaks … work in progress  

    Post-WOD: 3 rope climbs (15’) + 3 skin the cats ... Rope climbing is fun! Skin the cats are fun! WOD’ing with Japirish is AWESOME!

    Not my best day, but not my worst.

  • 28.6.11

    Mountain Athlete

    bd12b2a5-0da8-41f4-805c-09f19ae5e6a9Cleans @ home

    Cleans are a favorite, but a perishable skill. Worked on timing clean movement sequence for an hour with Matt - I need to work on getting under the bar more ... started at 80 and stopped at 145 when my legs/back started getting sloppy. Best work and comfort level around 125 - I’ll post video of the ones I want to work most later.

    Metcon (forest preserve)

    20min AMRAP of

    • 400m run
    • Unbroken double unders (Record rounds & highest/lowest du unbroken streaks)

    Route: http://www.gmap-pedometer.com/?r=4611047 . According to Google pedometer, it’s 409m, but it’s fine

    10a29cec-f538-42c6-8000-9cd198594b0a7 rounds + 5 DU
    17-38-11-8-18-24-22
    Tough, but fun! I found myself jogging the last 3 rounds  to save something for the DU. Also a bit of a mental struggle finding pace and sticking to it... as well as keeping the DU consistent.

    Post @ 15 + 15 TTB ... rings are definitely easier and lots of fun in our yard with big tree, dogs, and Matt. I also played around with this wrapping knee over arms thingy that I saw on Mountain Athlete ... might be useful for fixed line ascent movements or ice climbing.

    Notes:

    I’ve been chatting with Rob at Mountain Athlete and he’s provided extremely helpful suggestions for my programming and conditioning for Denali. Given his expertise and skill, he’s a no-brainer to work with as a sport-specific complement to my overall CF conditioning ... plus it’s FREE and something that Matt wants to do with me here at home. He knows and understands the community, he leverages CF principles, It’s FREE, and the programming is specific to mountaineering/climbing

    ... so this is a good fit... oh yeah, did I mention that the information is free?!

    27.6.11

    Another day, another WOD

    Back Squat: 5×5 @ 115

    Oops… I got confused and went 5×5 … I also went lower than 88% to maintain integrity in ROM (and an extra round for practise). It felt awkward, but improved… Kurt’s “puppet-string-pulling” and “turning-the-saucers” cues have helped A LOT and I was sincerely shocked to hear Coach say that they were the best looking squats he’s seen me do ... so either I’ve actually improved ... or I REALLY sucked awful before...

    Metcon @ 8:17 (12min cap)

    10-8-6-4-2
  • Deadhang Pullups
  • Strict HSPU

    Suspended from purple bands for HSPU (in the hopes of weaning myself away from the wall). Since I was 3+ min under the cap, I think I scaled too much. I used the purple band for less than half of the deadhangs in rounds 1&2. I need to challenge myself more and stop overthinking it

    Post-WOD: 1 min max cals, 1 min rest x 3 @ 16-16-15

  • 22.6.11

    A little patience and finesse

    Tery 3-1-2009 12-13-22bThis is a photo of me with my old running pal, Herschel 2 years ago (he's got a great 8:00 pace). He's a 62 year old school teacher who got into running after losing his daughter to cancer ... I met him in 2006 at a race after losing mine and we became friends. Nice fellow ... I haven't seen him in ages. Good times.

    Overall, I’m enjoying myself again - I have a bad habit of burning myself out a little every time the team does a big climb and lose sight of why I train, diet, and prepare so hard in the first place. I love the Alaskan mountain range. I love climbing. I love climbing with Matt... So I know I need to stay fit and healthy in order to keep climbing with him ... but fitness and health are mental and spiritual, not just physiological.

    Having said all that, instead of unleashing my intensity so early in the game (10 mo), I think maybe I’ll try a little more patience and finesse this time ... you know, ease my way in so that (1) I don’t burn myself out, (2) I remain healthy, and (3) I can get my skill work down and tap into the rage only when I really need it. Don’t get me wrong, my intensity will undoubtedly increase as we get closer to the expedition date, but I also wanna save a lil sum’in sum’in for that last push.

    Pre (pick 2):

    • 100 double unders in 3 sets ... getting better, but there are definitely tweak opportunities
    • 5? ab wheel... I was “on a roll” but ran out of time for class

    Press: 4x6 @ 75#
    Arms feel really weak after all those pushups last night ... I had failures at round 3 & 4 but had to keep going. That's the price you pay for going off the reservation, so to speak. Oh well, my body can handle it ... it's my ego that's the problem!  :)

    WOD: 15 min AMRAP @ 7 rounds 12 situps?

    • 10 Burpees
    • 15 Russian Kettlebell Swings (2/1.5 pood)
    • 20 Sit-upsPost – 4×10 YTWL

    Me mountain girl, me like carry odd-shaped heavy sh*t. I officially loooooove all things kettlebell. Hips made the work more of a rest... which is also what I did on the situps ... yeah, a little sore after yesterday’s suitcase WOD and m y pre-WOD ab wheel...

    Ok, so I admit I lost count, but I know I was about 6-7 situps behind Rachel. She and Tiff are beastesses! Every time I nip ahead on KBS or burpees, Rachel flies by me during the situps! Awesome work, girl! It was SOOO fun chasing the young guns!

    21.6.11

    no time, no gym, no excuse...

    in-room WOD...

    • 60 pushups
    • 60 situps
    • 60 squats with filled suitcase (maybe 20lbs?)
    • 1:00 handstand holds

    ... doh ... frickin stopwatch reset at 5:30-something so I’m not sure what my time was... the squats burned good with that heavy suitcase! Not nearly as intense as the CFC-Wod posted today ... but no access to oly bars or pullup bar :(

    ... also wanted to add a run to it, but not familiar with area and not too safe at 9pm...

    20.6.11

    I love breakfast!

    The day hasn't started until you've had a good breakfast! Having said that, I hope you have a bountiful and yummy day!

    5 eggs w/ pepper and onion
    1 avocado
    1 peach


    18.6.11

    Double up!

    IMG_0422IMG_0421 Took the last 2 days off in the hopes of resting enough for a double today. The goal here is to start getting my body accustomed to long, hard move days on the expedition ... here are my goals for the week Thu 16/6 - Fri 17/6: Rest Days Sat 18/6 - here we go!
      #1 WOD: CF Total @ 520
    • Squat: 165 (135-155-165-175f-175f)
    • Press: 90 (65-85-90-95f-95f)
    • Deadlift: 265 (185-225-255-265-275f)
    Not my best day and definitely no PRs earned, but I still have weight to gain and 11 months of opportunities to improve until we leave for the expedition. Matt validated that the disparity in squat and deadlift results might indicate the need to continue working at those squat movements more and build on that deadlift. There’s definitely an opportunity to fix the knee caving and foot placement... which brings it back to how engaging that glute/ham chain better will help me get more weight moving. I can turn my total into a +600! I think I may also attempt with Billy S and Mike H next time as our #s are closer and they are good to work with. The fact that I matched my deadlift PR being 20lbs lighter than last year says something about the coaches and new cues they’ve taught me. Just need to do more, get stronger, and more confident with the movements. Press is down by 12%, but that’s better than down the 25% I was about a month ago. Chip chip chip away!
      #2 WOD: 4 Rounds @ 25:40
    • 800M Run
    • 10 Hang Power Snatches (65)
    • 20 Power Wall Balls (14)I REALLY need to improve my running, but I looooove HPS and power wall balls are easier for me to manage than that full squat in regular wall balls ... yes, yes, yes ... I’m working on that! Also, I should rest a little after doing the CF total... ouchy...

    Post - TTB and ab wheel from my “Pick 2” list ... Oh yeah, the Ab Wheel of delight... not so much