subtle and steady goes it…

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

Week of 8/22 - 8/28

Monday 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

Week of 8/8: glug glug glug

Did 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.

a lil sumin’ sumin’

ok, 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.

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

This 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...

Movin and shakin!

I really liked this workout because it’s one of those mental - keep it going no matter what - kinda workouts.

12 min AMRAP @ 11+3 pullups

5 Pull-ups

7 Burpees

9 Box Jumps (16″)

I was moving ok until the last minute … and I must confess that I mentally checked out … although Donna, Anj, and I had some pretty good synchronised box jumps going for a few rounds, I hit my goal and just didn’t find myself pushing to finish that 12th round … where were you, Josh?! Pullups unbroken until round 9, burpees steady, breaks were a bit too long (5-8sec as usual), but quick box jumps saved me.

So I brought in my dear friend, Marty, in for the first time. He really liked the Oly instruction but got floored around 4:00 of the WOD and kinda sat for the rest … luckily, his girlfriend wants to come too, so hopefully, they’ll come back!

BEST. CHIPPER. EVER.

As I get my head back into it, I reflect on the why’s and the how’s. Rudy, AKA “Jedi Mind Trick Coach”, asked me what my general analysis was of my time management. Without going into detail, I sent a few bullet points. Now, there is a reason why I call him “Jedi Mind Trick Coach”... instead of replying with a few suggestions as I expected, he asked me what my next steps were.

Best way to mess with someone who likes to analyse and study things is to ask them an open question... ‘nuff said.

I guess I’m talking about all this because the training plan process that I’m going through with Rudy coaching me along is like a chipper. It’s not like I’m doing anything really new, but more about how I can do things better. I’m learning to do things for myself... I’m learning to keep things simple... and I’m learning to plan more efficient training so that I can keep climbing while I’m in school and after menopause.

I guess my next steps will be to (1) deal with the bullet points, then (2) define the 2 measurements he suggested: Heavy and Long (more about this later)

What I like about Rudy and Bryce’s coaching is that that they force me to keep things simple, disciplined, and focused. Truth be told, I won’t struggle with movement integrity as much as I’ll struggle with the former ... and that is why I love crossfit and the coaches at CFC. Matt says I’m a bunny because I just hop-hop-hop along in life without a care in the world. He may be right, but perhaps not for long.

---

So yesterday ...

Skill: Front Squat 3×3

Jessica, AKA “The Blond Fury”, and I agreed to take it easier (1) because we wanted to save something for the chipper and (2) because we didn’t have time to change shoes.

Having blathered that, we checked our egos and focused on quality over quantity. I don’t remember how heavy we worked up to (65-75-85#?), but it was all nice and solid. Worked the elbows, good knee tracking, and stable heels.

Unlike the skill work, the WOD was a little ... messier ...

Chipper for time @ 32:48?
100 Air Squats
90 Box Jumps (16”)
80 Sit-ups
70 Wall Balls (10#)
60 Kettlebell Swings (1 pood)
50 Push-ups (on knees)
40 Pull-ups
30 Burpees
20 Toes-to-Bar
10 Handstand Push-ups (2 mats) 

I suffered a bit but this was GREAT because this is my kind of workout. Set a pace, stay on it, and chip away at it until it’s done. Broke the air squats into 30’s and was pleased I could keep hitting depth. Box jumps started out bad as my quads rebelled, but then I got into a groove and strung 5-10 at a time. My ego wanted me to go unbroken, but my brain said to leave something for the wall balls. Had to fight for unbroken situps and got annoyed when my body rebelled against the WBs on the last 10-15 reps. Checked my ego again and did steady pushups on knees (10’s and 5’s), but I got frustrated during the pullups because my grip and lats just fell apart. Burpees and TTB were slow, but steady. Good news is that I only fell on my head only once during the HSPUs. Overall, it was very fun, but it’s frustrating when your body just won’t do what you tell it to!

Observation. I can remember play-by-play during chippers like this, but I suddenly have alzheimers during those short, sprinty WODs! Oh well. It’s all good and I was happy to get my “GRRR!” on.

BEST. CHIPPER. EVER.

Seriously, it was inspired. Bryce is sadistic, but he’s a genius. This torture session MUST have been of his doing because it seemed rather tall-people oriented (just sayin’). But no name? Personally, I thought it was epic and deserves one. So here are a few that might come to mind:

"Bryce" ... obviously
"Ultimate Failure" ... does this really need explanation?! ... really?!
"Lava Ladder" ... steady flow that burns the heck out of everything in it’s path.
"Anxiety Attack" ... because this is how you feel until you call time.

---

yesterday ...

Sleep: 7-9hrs?! wow!

Strength: 80%-ish

Mental energy: 8

Physical energy: 8

Diet: 6 ... this is annoying. I'm going to start logging today.

Health: a bit of cloggy lung... poo

Stress: 8 ... my professor is sadistic ... more like bastard sadistic instead of make-you-better Bryce kinda sadistic.

I heart chippers and getting back into it!

For Time @ 15:46 (20 min cap)

40 Hang Power Cleans (75#)

40 Box Jumps (16")

40 Burpees

40 Calories on C2

20 Hang Power Cleans (75#)

20 Box Jumps (16")

20 Burpees

20 Calories on C2

doh! AWESOME WOD that beat me down and called me susan!

i was chugging away until the 2nd round of burpees ... then BAM! dry heaves and started staring at the floor!

then my ego got slapped when i saw jessica blast through and had 5 calories on me by the time my sorry butt finally hit the rower - wow! baby has not slowed THE FURY down! what a tough chase!

I finally finished 2 calories behind and hit the deck!

woo! this was a great lung burner - level 2 fun indeed!!!

Broke 1x on 1st round of HPC’s, then twice on 2nd round ... god, I love HPC and they felt good. just wish my body would keep up with my head!

Broke 2x on each round of the box jumps. we only have 24”er have at home, so 16” was a blessing!

Burpees felt ok in first round, but dry heaves hit on the 2nd round and I really found myself falling behind there

My rowing has improved, but fatigue and inconsistent movement prevented me from pulling more efficiently - I found myself pulling 2x per calorie instead of 1-1.5 pulls per calorie. ANY rowing ability I have I owe to coaches Bryce, Ben, and Rudy, I was a TOTAL mess before they taught me what to do... trust me, anyone knows how embarrassing it was... in fact, almost as bad as how I used to run! (oh yeah, THAT bad! ha!)

I’ve always enjoyed the mental challenge of chippers and I have to admit that bodyweight WODs are helping me build a little confidence because my strength definitely isn’t back yet. Partnering with Ali G has been great and it feels so good to get back into the box more and more.

---

Overall, I’m starting to feel my head get there - little by little, bit by bit... just chipping away. Sometimes ya gotta let yourself hit rock bottom before you get your “GRR!” back on. I’ve still got 14 months until Denali and 6 months before the wedding, so I’m not kicking myself toooo hard just yet.

Monday, 11 April

Alison and I agreed to make this WOD up on Sunday so we can do it together. Unbroken pullups look really intimidating so we agreed to hold off. I worked on 10 deadhangs, did 50 situps, 50 TTB (the bar at home is easier to string, go figure!), ran 800m with the dog, and did 30 pushups. It’s not much and I didn’t time it, but I managed to do something given how sore I’ve been.

Sunday, 10 April

Really needed a day off, still sore and needed more calories. I’m clearly not eating enough.

Saturday, 09 April

Kinda sore from yoga! My hamstrings and arms are sore from all the inversions and bound bends. I went really deep on friday and managed to get into full posture expressions - balance and strength slowly coming back. yay!

Friday, 08 April

Ashtanga Yoga, Primary Series, 90min ... get ‘er done.

Post yoga
worked on Pullups, TTB, pushups, and situps. I think I'm going to do at least those since I can sneak off for a bit each day.

---

so this week...

Sleep: better, averaged 5-7hrs
Strength: 80%-ish
Mental energy: 8.5
Physical energy: 8
Stress: 7 ... I hate my professor and lab partners
Diet: 5, not too naughty, but also not enough quality calories
Health: cloggy lungs and see above

3/28 - 4/2

Mon 3/28

21-15-9 reps @ 5:45 (yikes! v-close to time limit!!)
Hang Power Cleans (65#)
Wall Balls (14#)
Box Jumps (20″)

Would've liked to go a little lighter/lower to get speed up, but we don't have 5# bumpers or a lower box @ home. Need to work on metcon REGARDLESS - this was a struggle and I was really slow!!

Post – 3 x 10 Glute Ham Raises

oh, i'm gonna feel these in a couple of days...

http://beyondthewhiteboard.com/workout_sessions/1154041

Tue 3/29

Ashtanga yoga (full primary series) ... yeah. v-sore glutes... i wanna chalk it up to having an asian ass... but that'd be wimping out. my glut/hams are flexible because of yoga, but underdeveloped in terms of strength. i think my squat movements will really improve if i can improve that... work in progress

Wed 3/30

15 min AMRAP @ 7 rounds, 2 DL
9 Deadlifts (75#)
12 Push-ups
15 Box jumps (20")

coach said i wasn't working hard enough because i wasn't cursing... that's kinda sad ... and maybe true because i think there was 1 more round in me. my goal was to do 7 rounds, so i was trying too hard to time each round at 2:30 ... which felt way too slow. i also scaled down weight instead of just doing it RX'd... it was too light (even though my form went to crap in the last round when i finally decided to go faster)

oh well. when in doubt, challenge yourself. lesson learned..

http://beyondthewhiteboard.com/workout_sessions/1159112

Fri 4/1

Lack of access to equipment prevented me from hitting regular CFC WOD, but I managed to do ashtanga yoga (full primary series). Better than bananas for diminishing soreness and working out the kinks (really sore from glute/ham raises!)

Sat 4/2 (CFC Fri 4/1 Makeup)

WOD: 7 Rounds @ 13:42
3 Hang Power Snatch (75#)
5 Handstand Push-ups
7 Pull-ups

Yay! Was able to get a WOD in! V-slow, but HPS unbroken (maybe light?). Still working on full depth for HPU. CTB unbroken in first round, then 2-3's. Still working on getting my "GRRR!" back on.

Post-WOD
me laying on the floor ... and then 5 x :05 l-sits

http://beyondthewhiteboard.com/workout_sessions/1166777

Still need to do power cleans, though.

---

So out of 10 this week ...

stress: 2-3

health: 85%

mental energy: 8

physical energy: 8

sleep: 7 (kitties are insane)

diet: 7 (i ate a whole pack of maria cookies, 2 orders of fried shrimp, a whole box of orange milanos, and a cadbury's on thursday ... oooh, so naughty on cheat day and probably not enough calories spread out each day, but diet is improving. boy did i feel the junk food hangover later, though.)

20100215 Training: 80 days left

Press 5-5-5+ of 1rm+5lbs @ 58.5%, 67.5%, 76.5%
58-68-78(4)

Ugh! So weak! It's just taking me so long to recover. I want to be 30 again so that I can bounce
back right away after being sick. Sheeesh.

... by the way, Weight Math IS different than Normal Math. For some reason, I thought my first round
would be 84#, so I loaded it and wondered why it seemed so heavy for a first round ... I could FEEL
the coaches rolling their eyes as they laughed and shook their heads. Time to readjust and get to
business.

The 1st round felt smooth, 2nd round was a little tougher, but the 3rd gave me trouble. I was pretty
frustrated that 78# would do that after 3 reps given that I can usually power through weight like
this less awkwardly. Keep working...

Metcon 5 Rounds @ 6:10 (plus or minus 1 round of push presses)
15 Push press (55#)
15 Box jumps (21")

Right. So this is embarrassing. Not only did it take me too long to get set up and psyched, but I
managed to drop my IQ along the way as well. I had it in my head that we started with box jumps so I
did my 5 rounds ... believing my last round was push presses ... only to realize that I did a 6th
extra round when I called time and Coach got a puzzled look on her face...

As punishment, I got teased relentlessly ... again ... nothing worse than being ganged up on by
Paws, BeeDub, and Mango all at once.

3x max push ups (90s rest) @ 15-10-8

Improving. Wish I could do more. I want to be able to bang out 25 each round

Posted via email from Tery's Bits & Bobs

20100201 Training: Hell's Half Acre Regional

Press 5-3-1+ reps of 1RM @ 67.5%/76.5%/85.5%
53-75-81(5)
It felt good, but I'd hoped for more reps than 5. Enjoyed doing this part with Liz.

Metcon (from 2009 Hell's Half Acre Regional) @ 6:59
21-15-9

• Box jump (21")
• Kettlebell swings (1 pood/36lbs)
• Sumo-deadlift high-pull (60lbs)

I didn't feel as efficient on the KBS as I usually would, my guess is that I need to strengthen my quads and hamstrings more. It was a good workout and I was glad to sneak in under 7:00 ... I could hear Coach pushing me to make the deadline. It was not pleasant.

2009 12 14 Makeup: Tery's 1st workout back

last week, Coach met with me to check progress

2009 11 18 WOD - Lots of deadlifts

Today's WOD seemed interesting. Ever since I bombed "Linda", I've been afraid of hurting my back with crappy deadlifts.
Although I'm definitely strong enough to deadlift well over 200#, today's training session was a total mental and skill game.

MetCon @ 21/18/15/12/9/6/3 reps for time (9:43 ... I know, it's crap)
- Deadlift (105#)
- Box jump (20"/12")

In spite of the low weight, the first 2 rounds were a bit slow because I was so afraid of arching my back. Once I hit round 3, I found my rythym and the weight was no longer a problem - just the time I was losing.
I also managed to bomb the box jumps pretty good (they are bane of my existence, I might add) and then have to lower them so that I didn't fail.

Ended up stepping reps here and there and dropping from 20" to 12". It was a humbling struggle but my partner kept me going. Nothing like a few military salty-dogs and jarheads barking at you to move your silverback ass.
I'm going to go back to practicing ashtanga again - yoga is a great thing to do for balance, flexibility, and functional strength. I also need to keep working on my suck-list. Which is long and embarrassing ... more later.
All in all, the pain was delicious and I'll be back for more on Friday. Tomorrow is a rest day, but I'm going to visit the pull-up and running monsters and have a little tousle.

2009 10 20 totally wimped

Skills: Double-unders. I was stringing 5-7 at a time with Paws's AWESOME tips! He's my new hero!

 

Metcon 7 rounds @ 8:21

• 7 Box jumps (20 RX'd, went 18")
• 7 Hang power cleans (95# RX'd, went 55#)
• 7 Burpees

WTF? I think I was so intimidated seeing 7 rounds that I didn't challenge myself enough. I went too light on HPC and too low on box - it showed in my time and I wasn't "struggling" with the weight towards the end. Although I'm disappointed, I was pleased that I didn't break sets and "maintained my composure" until the last round. I dry-heaved a little bit right after I finished, but I think that was from pushing myself to finish feeling strong.

 

So … if anyone sees me wimping like this again, feel free to ask me how 18000ft felt or how much I really want the summit

2009 10 05 Cleans!

So frustrated! Ate an entire box of crackers yesterday and a load of croutons today ... looking forward to understanding this in our diet study, Alex (thanks!)

Strength: Power Cleans @ 53-73-83
... must correct premature shrug + stabilise squat. (Thanks, Rudy!)

Metcon 5 rounds @ 6:57
- Pullups @ Green (blue band next)
- Box @ 18"

first round, 12" other 4 Head isn't in it. Ego feels like I'm not challenging myself, brain afraid of exasperating my IT band. Advice on therapy would be appreciated as foam roller does only so much - was able to run 400m warm up slowly and 1 round of box @ 18" ... when shooting pain returned, it was tough to go down to 12"

2009 09 26 WOD: Fight Gone Bad

3 Rounds total, 5 stations for 1min - each 5min round allows 1min break before next one.

 

Stations:

• Wall-ball: 20# ball, 10 ft target (per rep)
• Sumo deadlift high-pull: 75# (per rep)
• Box Jump: 20" box (per rep)
• Push-press: 75# (per rep)
• Row: per calorie

The clock does not reset or stop between exercises. On "rotate" signal, athlete(s) must move to next station immediately. One point is given for each rep or each row calorie. Highest scores win.

 

Although I was not competing, I was really nervous. We were in St Charles with other affiliates in the region - other regions competed as well. Pretty amazing!

 

This is how I did: Intermediate
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11

 

My goal was 200, I scored 243

 

Next year, I look forward to trying RX and getting better numbers (fabu strategy, Rudy, thanks!). if it weren't for Kerry asking me what the Denali summit looked like whenever I struggled and the incredible energy in there, I wouldn't have pushed harder. It was fun cheering the team and watching these amazing athletes. So yeah, I think I'm getting addicted - I start off scared as hell of these workouts, but the endorphin rush afterwards is like crack

2009 09 22: another FGB variant

this was by far the most brutal session i’ve experienced so far. strength and conditioning took on new meaning today; great challenge!

7 Rounds @ 31:53
- 10 Wallball @ 12#
- 10 Sumo-deadlift high-pull @ 55# (?)
- 10 Box jumps @ 24″
- 10 Push press @ 55# (?)
- 10 Cal Row

mod box jump to step after jumping a few times and feeling pain shoot down my leg.

“pukie” killed my time … in fact, several times. thanks to bryce for putting the bucket next to my wall ball spot so i didn’t have to run to the bathroom so much …

lessons learned:
- wasted a lot of time taking breaks during sets; should’ve paced myself
- need a quicker way to work the o-weights without sacrificing correct form
- i was really slow, but i did as RX’d and finished … it just means i need more conditioning

… i noticed that i have little guns too now … yeah, baby!

2009 09 18 WOD: "Fight Gone Heavy!"

3 rounds of:

• DB Thruster 25/20 (Reps)
• Sumo deadlift high-pull, 95 pounds (Reps)
• Box Jump, 24" box (Reps)
• Push-press, 95 pounds (Reps)
• Decline Row Damper on 10 (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

FGH @ 154pts

• DBT Thruster (20#ea): 10-7-6
• SDHP (55#): 9-8-7
• Box (24"): 17-13-17
• PP (55#): 15-10-10
• Decline Row (cal): 9-8-8

lessons learned:
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par

2009 09 10 WOD

my head wasn't into it. good form, crap effort.

C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline

MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#

halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end

… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!

… then again, i could just be PMS'ing ….

2009 09 09 Tuesday’s WOD (need to make up on Thursday Rest Day)

I’m looking forward to finding out what my PR is for this (but then again, everything is a PR for me these first few months!)

Clean and jerk 1-1-1 to max

Then, for time: 30-20-10 reps of
* Box jumps 24/20″
* Ring push ups
* Sumo-deadlift high-pull