ate leftover mac & cheese... then 7-7-7 amrap... not good.
yeah, i'm not 20, 30, or even 40 anymore ... HA!
7:00 AMRAP in the ATL with my 50+ yr old client and her exec team (who is drinking the CF BCAAs)
7 burpees
7 power snatch @ 75#
8 rounds, 2 burpees, a lot of fun, and a little heaving...
Monday 8/22Overhead 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.
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.
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
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
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
no access to pullup bar in ohio woods, so i worked on my super-suck list of situps, airsquats, and wallballs … 50 each
Did Monday on Tuesday...T = toughed it out @ 08.09.2011 at 8:28 pm
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.
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.
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?
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.
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.
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.
Did 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
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!)
These 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!
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.
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!
This 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):
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?
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!
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
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!
This is a photo of my goals for the week. When I originally set them, I decided that I wanted to move more efficiently and build more confidence before throwing on the weight. I have great PRs from last year’s expedition training, but I relied too much on EMOTION and not on EFFICIENCY.
If I can improve HOW I work, I believe I can exceed those PRs. I also decided that this year, I am going LISTEN more and just do what the coaches say (i.e., be more “coachable”). I confess that I get performance anxiety and am honestly intimidated, but I really trust them... I mean, if it weren’t for Bryce, Rudy, Alex, and the CFC gang, I wouldn’t have been able to physically do what I did last year... TBD....
So, I tried my first 2-a-day today ... partly because I wanted to see if I could do it and partly to get mentally prepared for the onslaught of training & adapation in the coming months ... also because of peer pressure. Yes, peer pressure. CrossFit nurtures peer pressure, guilt, and perfectionism. If you grew up with a large, close-knit family, catholic guilt, competitive team sports, and someone close who is/was in the Millitary or Law Enforcement ... then you’re a prime candidate for CF addiction. Good stuff.
This 2-a-Day included making up Monday’s WOD and then visiting my friends @ Construct. Drywall and Anderson gave me so much flack about not visiting that I HAD to go... seriously, it’s like living around my siblings again ... except white and a helluva lot more fit ;)
... anyhoo ...
WOD: 5 rounds @ 5:49
5 shoulder to over head @ 80#
10 burpees
They started as push presses, and then they became push jerks as the burpees kicked my butt. Need to keep those elbows up so I'm not wasting so much energy. Burpees slow, but steady. I confess to going lighter than necessary, but this was my 2nd WOD today and I didn’t get to rest the suggested 4 hours in between WODs ... I also believe that Drywall, Anderson, and Marty let me win... frickin Westside my arse!
Derek has done a terrific job with CF Construct. I'm going to send a few friends who live in his neighborhood his way. I really enjoyed seeing remnants of the old CFC box there and it was just so nice to hang with some of the old gang. Good people all around.
so far ranking from 1-10 ...
Home WOD @ 9:46
Arguably one of my most favorite lifts, hang power cleans are v-reminiscent of picking up a backpack ... something mountaineering makes climbers accustomed to ... they went unbroken and moved quickly, but I see how there was an opportunity to improve efficiency by using my legs more than muscling it up with my arms – no reason to wear myself out when there were 50 burpees looming over me!
I broke very few times during double-unders, but incremental improvements in that area saved time given how much said burpees made me suffer... still, I refused to break during those even though fatigue slowed my pace. I may not be the fastest, but I’m steady!
I really loved this workout and was disappointed that I didn’t get to do it CFC (sodding repairman ruined my afternoon!) but tomorrow is another day
Pre-WOD/Strength
I wanted to work on deadlifts as RX’ed, but I’m going to save that for my next visit at CFC and when my toe heals ... it’s still pretty bruised and stings like heck when I put weight on it. I’d also like more eyes on my deadlifts because I have some bad habits to break and work to do.
So I did 4x10 GHDs instead and will surely feel it tomorrow!
Post-WOD
Notes: i have a lot of work to do over the next 11 months from a fitness perspective, but technical climbing work is going strong ... knots, fixed line ascents, working the ice axes, camp setup/breakdown. next step is to start seeing my friends at CF construct to flip tires, pull heavy sleds, and get more of those camp-packmule activities going again...
gotta love a good kick in the ass by eric, big john g, anderson, and drywall. they encourage and provide a safe environment for unleashing my inner neanderthal ;)
5 Rounds @ 23:44
5 Wall Climbs
10 Burpees
10 KB Snatch (per arm)
Rest 2 minute
… the rest in between made a HUGE difference in recovering for next round … I kinda wish I thought to track time per round, though
KB Snatch was awkward at first, but when I figured it out, they went unbroken. I really like wall climbs but burpees…not so much. We have a tumultuous relationship
Did the Foundations class with Kurt and Rachel @ 7pm to work on ROM integrity. Foundations class is really great – learned new ways of doing old things and got opportunity to nick bad habits. Really, really great!
Lesson learned: Climbing makes me quad-dominant so a few glute/ham cues (“rotating dinner plate” and “stretching the string”) made a big difference. Will have to work on this a lot so I don’t default to old habits in WODs.
Self-analysis: I can really see a difference in performance working out at CFC and @ home. I recognize the pack animal in me and the need for group stimuli to push through or get aggressive. Not sure if it’s influenced growing up in a large family or always being part of a climbing team, but I work best with at least 1 person there “mushing” me. I thought about this a lot and realise that if Matt and I are climbing solo, I need to be more self-motivating and self-disciplined. Don’t get me wrong, I can still do it, I’m just saying I observed better performance.
Ok, I gotta come clean. I kept oscillating between starting the Paleo challenge Saturday, Sunday, or Monday and messed myself up. Gotta come clean - I had feta cheese in my omelet, hashbrowns, and a bagel during brunch with the gang today. So I guess I have to start the challenge on Monday after all.
Ugh. I let peer pressure get to me and realise how impressionable I can be ... where once I was a leader now a follower be...
Also, one of the coaches busted me on FB ... sheesh. I deserved that too.
I was going to post a photo of said brunch, but I also promised Elisabeth that I wouldn’t post naughty foods until the end of regionals. BTW, not that it makes it ok, but she was at brunch too!
Anyway, I made up a workout from last week.
Pre-WOD:
3×10 GHD + little ab wheel thingy of pain
50 double-unders
WOD: Made up Wednesday’s @ 8:46
2 Rounds @ 8:46
15 Deadlift (75)
15 Push-ups
10 Power Clean (75)
10 Burpees
5 Power Snatch (75)
5 Handstand Push-ups
I really scaled down weight (75#) and HSPUs were reduced to 2-sec handstands, but I’m glad my snatches went unbroken, I maintained ROM integrity, and that I kept breaks really short when I took one. I can’t say how much I appreciate other CF’ers pushing me to stay consistent. I wonder if they’ll ever know what kind of pathetic slob I’d be if left to my own devices... seriously, if it weren’t for climbing and my love for the outdoors, I’d be well on my way to becoming morbidly obese with all kinds of health issues like the rest of my family.
... keep calm and carry on ...
sleep: 9 (a full 8+ hours!)
diet: 4 (I blew it with brunch)
health: 6 (allergies?!?!)
recovery: 7 (stiff, but not sore)
physical energy: 8 (really felt great after WOD and hanging with the CFC gang)
mental energy: 8 (see above)
stress: 6
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.
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.
For Time @ 15:46 (20 min cap)
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!!!
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.
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
(Adam, Ali G, and Skins here lookin strong before we go into the workout)
Power snatches 5-3-1+ (70%/80%/90%) @ 73-83-93(4)
Metcon 3 rounds @ 6:11
Brutal.
Thrusters slow but unbroken 1st rnd, then 4's and 3's the last 2. Didn't too feel "too" heavy at first but it snuck up on me and burpees took the rest. Stared at bar a lot but the burpees were steady. I need a bigger gas tank :)
Today also took paleo challenge photos. My before and after are more significant than I thought. TBA!
"Freddy's Revenge"
5 rounds for time of:
5 shoulder to overhead (110% of 1RM press)
10 burpees
Freddy was scary, but I managed. Working in the corner helped me focus at the task at hand. Went unbroken on everything and had a steady pace ... I love push jerks cause it's a backpack movement to me, but 6:16 seemed a little fast @ 95lbs? ... maybe I wrote it down wrong?
Well, 110% of my 1RM press of 95lbs would be 105lbs so cutting that 10% (10lbs) off would make a difference. Also, push jerks is on my list of favorite movements (like pushing up ice blocks for a snow shelter or pushing up my backpack over a snow lip during a climb) and being 12lbs underweight helps me get up and down those burpees a LOT faster. If it’s wrong, someone please call me on it because it seems awfully fast no matter how I rationalize it.
Double-under PR day, though. When there's no pressure of a clock, I string them along ... even listened to Bryce answer my question about scaling as I produced that 20 PR ... relaxed, mindlessly mindful, and just doing what needs to be done. Tina and Alex were right. When I over-think things, I am my own worst enemy.