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

on 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

mental chipper delights

1K 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 :)

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.

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.