Time to Grow a Pair

Busted up my toe after cleaning up the KBs on Tuesday. Putting weight on it causes awful pain.
Strength: Bench Press @ 3x 85-90-95-100-105 (3x PR = 120 ... a LOT of work to do)
WOD @ CFC: 15 + 1 pullup

• 15 min AMRAP
• 3 CTB Pull-ups
• 6 Push-ups
• 9 Squat Jumps

Unbroken except for pushups in 3's/4's after round 10. I wimped out and did pullups instead of CTB. Bad toe prevented full jump squats or pushups.

This was really fun ... but I have to be honest about something ... I worked hard, but my mental game was off throughout and I just didn't find myself pushing to failure.
Post-WOD:

10 deadhangs @ 3-2-2-1-1-1 ugh!

5 min on versa-I-hate-you-climber

---

Notes: After numerous surgeries and frostbite incidents, you'd think I'd be more careful about taking care of my feet... Glenn's article on the CFC blog today hit close to home and I really appreciated reading that. I only have a few years left to climb the big peaks and made some huge sacrifices to do so ... so without my feet, I'm in real trouble.

In 11 months, we leave for our solo Denali climb and it's time to get my head together. Climbing may not be my career, but it's been my life since I was 14. This will be my 6th season on this mountain and its time to make what few years I have left to count. Something to think long and hard about.

I remember this Army Cpt on Denali last year who lost his legs in Afghanistan ... there he was, dragging his body and his 125+lb sled up and down each cache/carry and working hard during each push ... he climbed 1/3 as fast, but that SOB was hard as nails and always smiled/waved when we passed along the route or saw him at camps. When we finally saw him come into high camp, Matt said that even though he endangers the lives of his climbing team with the handicap, he had a lot of guts for attempting this, we have absolutely no excuse for complaining, and it was time for us to grow a pair. Too true. This guy not only stood in harm's way for us, but set an example for us to aspire to.

http://www.pbs.org/wgbh/nova/denali/climb/

http://www.summitpost.org/mount-mckinley-denali/150199

20100227 Training: "DT" ish Mess

Strength:
Bench Press Reps 3-3-3+ @ 63%-72%-81% of 1RM (120)

85-90-100(3)

Miscalculated. I needed to do 76-86-97

Metabolic Conditioning:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds @ - Deadlift
- Power Clean
- Jerks of any kind

Repetition Schemes:
A. 9-6-3 reps @ 200# men/135# women
B. 12-9-6 reps @ 155# men/105# women
C. 15-12-9 reps @ 135# men/95# women
D. 21-15-9 reps @ 95# men/65# women
E. 30-20-10 reps @ 65# men/45# women

Yeaaahhhh... So the goal was to do "C" to test the balance of my strength,
but my head got stuck wanting to do the 21-15-9 rep scheme after Skins Scott
and I talked through possibilities. So I ended up with:

Round1: 21-15-9: steady, but unbroken

Round2: 21-15-9: steady, broke once each set. Felt heavy and I started to question if I did the right weight

Round3: 21-15-9: slow, steady chipping (7's, 3's, 2's). Got heavier and the mind game started, "Something is wrong, this is too heavy for round 3. No T, you're being a wuss. Just keep f'ing going..."

Round4: 21-15-9: slower, kept chipping (6's, 3's, 2's) with my head game still going back and forth

Round5: 21-12-12: slower but still chipping at 3's and 2's, and then I look up at Eileen cheering me on next to the board and notice... "Huh?! Oh S###!!! I was supposed to do 15-12-9?!?!?" ... grinded out what was left with a time of 16:58 ... under the 20:00 cap but beyond myself. ... not only was I upset that I did more work than I needed to, but how poorly I kept it together slapped me in the face. I was all over the place. I failed reps and had to redo them in rounds 4 and 5. I lost form and ended up push pressing some of my jerks. The last round, I did 12 cleans and 12 jerks. Heck, I even did a C&J during one of my failed clean reps. "BA" that I did more reps at the higher weight? Not so much. More like "DA" (dumbass!). The fact of the matter is, the coaches put a lot of work into programming and working with us to improve our skills, power, and efficiency - I defeated the purpose of the WOD by not paying attention to detail and not focusing more at the tasks at hand. I may be "strong", but I also need to be smart, aggressive, and powerful too. I need to pay attention. Staying dialed-in is probably one of the reasons why I gas out earlier than I need to, work inefficiently, and waste time. I should have been able to finish this sub 15:00. I missed out on a great opportunity to improve movements I use naturally on the mountain. Big FAIL and hard lesson learned 68 days left and I have to stop putzing around

Posted via email from Sine Qua Non

20100227 Training: "DT" ish Mess

Strength:
Bench Press Reps 3-3-3+ @ 63%-72%-81% of 1RM (120)

85-90-100(3)

Miscalculated. I needed to do 76-86-97

Metabolic Conditioning:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds @ - Deadlift
- Power Clean
- Jerks of any kind

Repetition Schemes:
A. 9-6-3 reps @ 200# men/135# women
B. 12-9-6 reps @ 155# men/105# women
C. 15-12-9 reps @ 135# men/95# women
D. 21-15-9 reps @ 95# men/65# women
E. 30-20-10 reps @ 65# men/45# women

Yeaaahhhh... So the goal was to do "C" to test the balance of my strength,
but my head got stuck wanting to do the 21-15-9 rep scheme after Skins Scott
and I talked through possibilities. So I ended up with:

Round1: 21-15-9: steady, but unbroken

Round2: 21-15-9: steady, broke once each set. Felt heavy and I started to question if I did the right weight

Round3: 21-15-9: slow, steady chipping (7's, 3's, 2's). Got heavier and the mind game started, "Something is wrong, this is too heavy for round 3. No T, you're being a wuss. Just keep f'ing going..."

Round4: 21-15-9: slower, kept chipping (6's, 3's, 2's) with my head game still going back and forth

Round5: 21-12-12: slower but still chipping at 3's and 2's, and then I look up at Eileen cheering me on next to the board and notice... "Huh?! Oh S###!!! I was supposed to do 15-12-9?!?!?" ... grinded out what was left with a time of 16:58 ... under the 20:00 cap but beyond myself. ... not only was I upset that I did more work than I needed to, but how poorly I kept it together slapped me in the face. I was all over the place. I failed reps and had to redo them in rounds 4 and 5. I lost form and ended up push pressing some of my jerks. The last round, I did 12 cleans and 12 jerks. Heck, I even did a C&J during one of my failed clean reps. "BA" that I did more reps at the higher weight? Not so much. More like "DA" (dumbass!). The fact of the matter is, the coaches put a lot of work into programming and working with us to improve our skills, power, and efficiency - I defeated the purpose of the WOD by not paying attention to detail and not focusing more at the tasks at hand. I may be "strong", but I also need to be smart, aggressive, and powerful too. I need to pay attention. Staying dialed-in is probably one of the reasons why I gas out earlier than I need to, work inefficiently, and waste time. I should have been able to finish this sub 15:00. I missed out on a great opportunity to improve movements I use naturally on the mountain. Big FAIL and hard lesson learned 68 days left and I have to stop putzing around

Posted via email from Tery's Diet & Training

20100207 Training: God is Watching

Spent yesterday pre-superbowl at the police academy with Matty instead of what Mo calls "CFC Church". Very ok, though ... Amy's "Booyah Butter" made up for every moment of pain ... and the 3 slices of the pizza Matt ordered. Yes, I must come clean that I cheated. After 3 weeks of Paleo discipline, I had my Adam & Eve moment. Trust me, I'm feeling very guilty. 40 years in a Hispanic-Catholic family inoculated me into the whole culture of guilt and embracing your inner masochist.

Anyway ...

Bench Press 5-3-1+ @ 67.5%/76.5%/85.5%

Strength work : 80-95-105(3)
Still weak. I know. Still scaled 10%. I know. I'm busting my ass and working on it. My body refuses to recover like it would 10 years ago. Rather bemusing this whole aging thing.

From Alaskan Qualifier, Coach blessed us with a Metcon of 4 rounds for time of:
- 6 CTB pull-ups (3 for women)
- 6 Ring dips (3 for women)
- 500M row (I ran instead)
- 6 Thrusters (95 or 80% of max press)

Metcon @ 18:03

I'm sure I've mentioned it before but yes, my IQ drops about 150pts and I get Turrets Syndrome when I train. Women were supposed to do 3 reps instead of 6 (see above) ... in true turtle form, I struggled through 2 rounds of doing 6 reps of everything. When I finally realized what I'd done, I scared the poor donut-eaters in the gym and then realigned. 85lb thrusters of hell and ring dips of Satan ...

Running. I kept flashing in my mind the day Coach asked if I was hurt or in pain. He told me that I could step the box jumps only if I was hurt but not to stop. I got out of my head to make the distinction and started jumping ever since. This helped me with the running. As I was rounding out the last 100m of each running round, I really wanted to walk because of the pain in my legs and lungs. But I remembered this moment and the day I spent trudging around Windy Corner ... and kept on going. The last round of the run was really, really hard.

CTB and Ring Dips weren't as tough as I thought they'd be. Maybe because I'm a little lighter still and I'm recouperating... maybe because I do one of those movements at least once a day. Full-Movement ring dips will be bandless very soon. I was too frustrated with the little band to do CTB so I got pissed and did them on my own ... a little slower, but I'm secretly thrilled.

Thrusters felt heavy and awkward. Depth got better as I fatigued and began thinking of the movement as heavy wall-balls. That seemed to help and Matt stopped barking at me to re-do them. I'm not complaining, but I have to wonder if he conferences with the CFC coaches when I'm not around. Actually, I think Matt is awesome, but an incredible handful of mischief.

Physical Energy: 5
Mental Energy: 4
Sleep: 6 hrs (poo!)
Soreness: 3-4
Health/Recovery: 80%
Stress: 4
Weight: 136 (YES! 11lb gain! WOO HOO!)

Posted via email from Tery's Diet & Training

2009 11 22 WOD #2 - I did it!

apologies for not posting this last night, but better late than never!

Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.

Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs

This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)

My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.

2009 11 13: "Fran"-ish WOD

Bench press 1-1-1 @ 95-105-123(PR)

MetCon 3 rounds @ 9:38
- Thruster (65) 15 reps
- Pull up 15 reps

note to self: check the weight before starting the WOD so what i thought were 55lb thrusters turned out to be 65lb thrusters

... um, yeah ... i'm sore