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

2009 09 12 earning today's WOD

tomorrow is a rest day, but today, i still have to earn it.

so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.

“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.

5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks

my very first dt wod @ 11:10
w2/85#

really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!

today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
                 12-9-6 rounds, not 12-9-9
                 w2 = 80#, not 85#
5. get under the f’ing bar