Check!

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!

10 min AMRAP @ 5 rounds, 2 burpees
• 5 Burpees
• 10 Pull-ups
• 15 Power Wall Balls (14#)
  Ok, Drywall may call these "AIDS workouts", but they're helping me HTFU ... and (although I love you, Jimmy, and Derek's programming too), Bryce's programming helps me (and many others) put up some damned good numbers. I didn't see the girls there doing 10lb weighted deadhangs with us when I visited you at your box. Just sayin'. :)

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.

Double up!

Took the last 2 days off in the hopes of resting enough for a double today. The goal here is to start getting my body accustomed to long, hard move days on the expedition ... here are my goals for the week Thu 16/6 - Fri 17/6: Rest Days Sat 18/6 - here we go!

#1 WOD: CF Total @ 520
• Squat: 165 (135-155-165-175f-175f)
• Press: 90 (65-85-90-95f-95f)
• Deadlift: 265 (185-225-255-265-275f)

Not my best day and definitely no PRs earned, but I still have weight to gain and 11 months of opportunities to improve until we leave for the expedition. Matt validated that the disparity in squat and deadlift results might indicate the need to continue working at those squat movements more and build on that deadlift. There’s definitely an opportunity to fix the knee caving and foot placement... which brings it back to how engaging that glute/ham chain better will help me get more weight moving. I can turn my total into a +600! I think I may also attempt with Billy S and Mike H next time as our #s are closer and they are good to work with. The fact that I matched my deadlift PR being 20lbs lighter than last year says something about the coaches and new cues they’ve taught me. Just need to do more, get stronger, and more confident with the movements. Press is down by 12%, but that’s better than down the 25% I was about a month ago. Chip chip chip away!

#2 WOD: 4 Rounds @ 25:40
• 800M Run
• 10 Hang Power Snatches (65)
• 20 Power Wall Balls (14)I REALLY need to improve my running, but I looooove HPS and power wall balls are easier for me to manage than that full squat in regular wall balls ... yes, yes, yes ... I’m working on that! Also, I should rest a little after doing the CF total... ouchy...

Post - TTB and ab wheel from my “Pick 2” list ... Oh yeah, the Ab Wheel of delight... not so much

Fri 5/20: WOD

Power Clean 5-5-5 @ 85-95-105

It felt super light, but my goal was consistency first, heavy weight second ... Coach said 2 out of 5 looked good. I have some bad habits to correct so I’ll do this again tomorrow. 

Then 21-15-9 @ 5:50
- Deadlift (105#)
- Pullups

It was hard not going to RX DL weight, but I know I have to break bad habits on that front first (i.e., turtle back). So there were short, 1x breaks per round on the DL. My pull-ups were disappointingly slow work, though. Was only able to keep them in 2s and 3s. 6min on the Versaclimber was tough and I can use the feeling light-headed excuse all I want, but for a sub-6 sprinty-type workout, the truth is that I didn’t mentally get in it. Tomorrow is another day to turn it around and I’ll keep chipping away.

---

ranking from 1-10 today...
sleep: 8
diet: 8
health: 8
recovery: 8
stress: 7 (personal stuff)
physical energy: 7 (I took 3 points off for too much energy?!)
mental energy: 7 (see above … I felt kinda hyper)

Sunday 5/15: Paleo Challenge Day 0 ... Planning & Mentally Preparing

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

Post-WOD:
10 deadhangs (3-3-3-1)
(#?) double-unders and yappy hallow ring fun ... I just love the CFC gang because they tolerate my silliness

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 ...

---

ranking from 1-10 today...

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

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.)

Video from yesterday's Valentine's Day WOD

5 rounds of
- 5 deadlifts
- 5 hang cleans
- 5 push jerks
- 5 squats

what i thought was 45-45-55-65-75 looks like 45-45-55-65-85 after looking at the video ... seems i'm back to being space cadet because it looks like i misloaded the bar on the last round ... i think i put the 5's back on when i switched out the 10's to the 15's ... ( i knew i was little pooped, but i also knew it felt heavy!)  whatever, i finished it whether it was 10# more or less. i really liked the workout, though.

round 4 @ 75

round 5 @ 80 (part 1) ... yeah, lost balance, kinda sat down, but managed to keep it together and get back up... only to fail on the transition to push presses. ha!

round 5 @ 80 (part 2)

i know, they looked more like push jerks... old pack mule... err, dog trying to embrace new tricks.

hmm...

5 reps each of deadlift, hang clean, push press, and squat @ 45-45-55-65-75

kept things light to focus on good movement and consistency. didn't feel bad at all.

there was a little knee tracking, over extension of head/back, and droopy elbows ... but i corrected them as i went and kept pretty consistent. last round was funny when i cleaned too low and ended up sitting on the groud ... no worries, though. i leaned forward and pushed through! ha!

video to come shortly...

CF-Mode and Feeling It

Strength

Hang Clean 1rm @ 83(2)-103-123-143(4)-133(f)-133

Stopped at 133# because movement was beginning to degrade and my elbows weren’t getting under the bar fast enough anymore. Even though I tend to over-think what I’m supposed to do, I know there’s still some work to be done to match or better my 155#PR. Years of climbing and yoga gave me a propensity towards strength work (“It’s just a big backpack, T!”), so I’ve decided to work on quality of movement over the next few months rather than quantity of weight. The big PRs will be there. There’s a 180#PR waiting there in me ... I guess I’m just not feeling it yet.

Metcon
7 rounds Light and fast @ 18:08

5 Handstand Push-ups (abmats, abmats, abmats ... ugh)

10 Deadlifts (85# ... I know, weak sauce, but I have bad movement habits I want to break first)

10 Chest-to-Bar Pull-ups (V-weak sauce! Purple band on a few rounds, barely pull-ups at that!)

20 Double-unders (This felt good. Only broke once for all rounds and it deserved a good “HA!” at the end.)

I admit that got angry with how weak I’ve become in the metcon department ... but tomorrow is another day and I know there’s plenty more where that came from :)

Notes:
Interesting thing today. Coach noted that I don’t seem to be in CF-mode yet ... Bryce jokes with me a lot so this one didn’t strike me right away. But I think he’s right (he usually is and I love/hate that).

I guess I’m just not feeling that intensity yet. S’ok, though. I’ll get there and I’ll work to gain the weight that will help me along. The coaches tease me a lot and get on my case, but I can’t argue with people who really know how to call me out my lazy BS in order to get me to improve. These guys are total gems to put up with some of our adolescent behavior ... and my god-awful eating habits lately (for another post).

So even though I’m mixing in the yoga and home CF’ing, I’ve been coming into the box only 2x a week. I paid for 3x and am only wasting my own money and time. The intensity needs to be worked all around, I suppose. Truth be told, I’m a little burned out. This year has been REALLY frickin busy.

I’m not trying to make excuses ... I’m just REALLY tired! This year, I got in 2 semesters of full-time, labs with every class, pre-med coursework ... then climbed Denali (Mt McKinley) ... then climbed the Tetons ... then did my WEMT ... then did 6 weeks of NPS and IHS rotations ... then moved twice, bought a new house, renovated it, and moved again ... built 3 websites for friends’ businesses ... then got engaged and am now planning a wedding and trying to get a job. All the while still training, getting sick once in a while, having accidents, doing some volunteering, running a few races, getting injuries, and trying to nurture a relationship. Dude, seriously?! I’m a bit pooped!

Stress: 6
Strength: 75%
Mental energy: 7
Physical energy: 6
Health: still cloggy lungs, but improving
Diet: pretty bad. i eat clean (i.e., paleo) all week, then i pull out the chocolate, cheese, and popeyes around 8pm because i’m feeling too lazy to cook ... then i tell myself that i need to gain weight anyways (yeah, i know, it’s the wrong kind of weight. seriously?! this is shameful. i was one of the paleo challenge winners earlier this year and look at me now! i didn’t just fall off the wagon, i jumped off with eyes wide open. man, i can see bryce showing me his tatoo and rolling his eyes at me. it’s the worst!)
Sleep: 7-8ish ... i’ve been so lazy lately, who knows!?

coming home

Woo! Fun first day back at the CFC box! Sooo luxurious
compared to our gritty home CF garage (and significantly warmer!). Also
didn't realise how much a goof I am until Carlo, Anj and Randy reprised a
few stories ... even Bryce chimed in about how Ben would get me fired up,
how badly I used to run (still kinda do), or how scary my rowing looked.
(embarrassing, but that's CFC love for ya ... I think?) I may be 3 months
out of shape, but I've still come a long way since last year.

Having said that...

Overhead Squat 5-5-5 @ 75-85-90

Metcon @ 5:40
30-20-10 Reps
Deadlift (110)
Wall Ball (12)

Post - BB Step-ups 5-5-5/leg

I put a bigger focus on quality (movement) over quantity (weight) today.
So I went lighter than RX'd because I thought this would be a good
opportunity to "re-baseline". WB felt good overall but the coaches noticed
that the bottom of my DLs were sloppy (turtle back, ugh I soo gotta work
on that). I allowed myself to break once per round and (apprently) only
spewed 2 bad words. The coaches and a few fellow CF'ers were so
disappointed, they called me soft... never a dull moment!

Truth be told, I was just beaming and thrilled to see everyone ... even
had to hug Bryce. Lots of new faces and green shirts. Even walking around
and seeing all the new equipment and cubbies made me get a little mushy
inside.

I read that "CF-Devotees" are a little fanatical in the non-CF media ...
but with all due respect, I suspect these folks have never really enjoyed
the taste of a supportive, tight-knit community like this ... the kind
that welcomes you "home" after being gone for as short a time as 3 months.

Stress: 5
Strength: 70%
Mental energy: 7
Physical energy: 7
Health: asthma still sucks but breathing better today. A lot of congestion
lately, though.
Diet: slightly naughty bunny, but not "awful"
Sleep: 7 hours next to "Mr-I-Shake-The-Walls-Snoring". He's lucky I'm
crazy in love with him and that he's so cute it hurts.

20100417 Training: Cashed!

Keeping up with the young guns is motivating,
but my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)

So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�

Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar

I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)

My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.

20100417 Training: Cashed!^Keeping up with the young guns is motivating, but
my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)

So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�

Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar

I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)

My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.

20100323 Training: Looking for Redemption

Another day down. Only 44
left... man, it's going by really fast.

Strength: Deadlift 5-5-5 (find 5RM)
Came in late but got to work with the nuclear-power twins, Mr January &
Billy, at CFWL so I warmed up with 135 right into 185 and 200 ... then ran
out of time. Goal was 5x200 so I'm happy. DL weren't pretty, but not awful
either. I'm not fearing DL's like I used to now that I understand what my
body is supposed to do and how to work on improving.

Metcon 5 rounds @ 11:10
- 10 pull ups
- 100 single unders
- 10 burpees
Rudy and Bryce's voices kept playing in my head, "Are you going unbroken?!".
Anjali and Adam were right - just get over the mental crutch of the band and
get to work! First round unbroken (yay!), then 5's, then 3's. I love you
guys. Slow, but steady all the way.

Post WOD: 3x5 GH raises
Painful, but will be very helpful with squats, DL, rowing, and full
clean/snatch movements down the road

Sleep: 6.5 (doggy kept getting us up)
Stress: 5 (chemistry exam and need new home!)
Mental energy: 7
Physical energy: 7
Diet: 6 (not enough protein today, need to fix that)

20100316 Training: Room to Improve

Not bad, not great, room to improve.

Strength:
Deadlift 3x5
Snatch 8x2

I love snatches, but I struggle with deadlifts ... and coach knows it ... so
deadlifts they were: 3x5 @ 185/155/155 ... gluts will be a little sore
learning controlled lowering to load next rep. Gotta be committed when you
deadlift, I overthought it and prevented myself from pulling my 3x5 goal of
200lbs. Shoulda, coulda, didn't.

Metcon: Clean and Jerk ladder (55-65% of 1RM Clean and Jerk): With a
continuously running clock do one clean and jerk the first minute, two clean
and jerks the second minute, three clean and jerks the third minute...
continuing as long as you are able. Use as many sets each minute as needed.

8rds + 5 @ 85lbs
Reps were steady but too slow to keep pace with the ladder - had enough in
me to go another round or two but was just too slow. need to pick up the
pace or lower weight a tad. It felt good, but got a little sloppy finishing
round 5. I was a little disappointed that I didn't get more aggressive under
the bar to string them more efficiently... and effectively faster. It was
good fun and would like to do this again :)

Post WOD Skill - 3 x max pull ups (2 min rest) @ 3-2-1
yeah. arms/lats tired from pull-ups yesterday. Not that many considering I
was pooped from strength and WOD... but it's time to work and work I must do

Sleep: 6hrs
Mental Energy: 7
Physical Energy: 7
Stress: 7 (I have tests and am stressing inorganic chemistry)
Diet: better with paleo kits made (turkey breasts, peas/broccoli, nuts,
dried cranberries), whey packets, boiled eggs ready to go, and my nalgene

Posted via email from Sine Qua Non

20100308 Training: CrossFit Total

"CrossFit Total"
Back squat, 1 RM @ 150 (160 PR)
Press, 1 RM @ 95 (same as PR)
Deadlift, 1RM @ 245 (same as PR)

Total: 490

Still struggling with squat depth so I it makes it difficult to improve.
Wasted a lot of energy "overthinking" and setting Press and DL. Felt really
weak today.

Posted via email from Tery's Diet & Training

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

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20100216 Training: Chipping Away

No doubt about it, the expedition is getting close. Having said that (Jenn!), skills, fitness, cold-weather, and mental training will continue until we board the Otter that will get us on the glacier.

I practiced knot-tying with my mitts on today while Matt did ran to/from work with a 75lb heavy pack.

Sound like a strange skills to develop? Perhaps. But imagine trying to set up a shelter, hump out your cache, or tie out an anchor when it's -20f, winds are a zippy 50+MPH, and snow is whipping your face to shreds. Yeah, these are things we want to do quickly, efficiently, and without mistake.

Truthfully, I am confident I can reach my fitness goals, it's just that I've gotta get my mental game on. I just don't feel as focused and confident. I feel overwhelmed. School full-time,

Anyway,

DL @ 145(5)-168(5)-191(13)

Metcon: 8 rounds + 3 Hang Cleans
Hang Cleans @ 65lb
KBS @ 40lb

Mean workout, but great. I can feel the DOMs coming! Yay!

I spoke with Coach for a few minutes to talk about my training strategy. He validated a lot of my thoughts but I need to continue working on them. Wish I had someone to bounce things off of and get advice that's more specific to training for the expedition.

Oh yeah, it's on.

20100131 Training: Skills & Rest

today is my rest day, but … i came into the gym and worked on some skill development

• double unders: did them for 20min. i strung 3-4 here and there, but i am convinced that this is a perishable skill. you don’t use it, you lose it!
• kipping swing: not so much for the pullup, but more for prepping myself into that very first muscle-up. i keep the whole hollow core leverage swing motion in my head as i channel my inner jeff tucker and pull my body higher and higher into that parallel position
• deadhang/isometric hold pullups: these i can do … but not exceptionally well or strung together in a workout
• muscle-up: got just to the point of transition and then . . . . . .!

these are items on my “oh my god, i really stink at these things” list. box jumps and the rower are definitely in there too with squat exercises, but i can only chip away at so much on my rest day before it becomes a workout day...

. . . now, are these things tantamount to my being able to serve as an expedition asset? not exactly, but i certainly think my strength and endurance built from all this will prevent me from becoming a liability. i’m just sayin’.

20100126 Tue WOD: Frustration

I'm going to lay it out right now. I'm so frustrated I can hardly type ...

I get it. I lament the limitations of my age, recovery from illness, financial responsibilities, managing the household, and school ... it's a crap attitude to have, but there it is. Not because I'm a masochist or looking for attention, but because I keep getting reminded everywhere I turn and every time I think I've made a little progress.

It's really hard to keep a stiff upper lip when I struggle to climb easy routes, carrying fractions of my usual hauls, or go faint during a workout that normally charges me up. My body just won't fucking recover fast enough and it's playing with my head and confidence level. Talking with Eileen last week made me feel better knowing I'm not alone and I think of how hard Alma has it too, but it doesn't erase the fact that we struggle with things we have no control over.

It's frustrating and overwhelming. I get all sorts of feedback ... some of it is surprising and helpful, some of it contradicts what others say, some of it is embarrassing or just downright insulting. It's hard to be called ridiculous when you're making a genuine attempt to learn, put the work in, and not ask for special treatment. I'm doing my best to be coachable, but I also think it works both ways. If it weren't for the faith a few patient, understanding folks had in me, I might have given up by now.

You know, I was really looking forward to going to the gymnastics cert ... I was also looking forward to competing at Sectionals too ... but in 103 days, I have a major expedition, a semester of classes to ace, a condo to sell, and a home to take care of. It's hard to be asked why I'm not doing this or going to that, but I can't say I'm committed to Matt and not take care of him after he spent night after night doing the same for me ... I can't say I'm being fiscally responsible when I'm spending money on things I don't immediately need for the expedition ... I can't say I've prioritized school if I miss out on 12 solid hours of studying I really need to do ... it's hard to be open, social, and positive but keep your mouth shut at the same time ... especially when you've got your eyes on a target further than most people are willing to see.

I'm not going to lie. When you get kicked in the pants so many times over so many years, people telling you that you're "not in the top percent", or having to go at things alone ... it gets harder. I want to yell at Matt for eating ice cream in front of me while I weigh, measure, and pick at meals I don't even want to eat. I want to scream every time I need 8 hours of sleep knowing that I won't get it tonight. I want to cry when I can't pick up the damned bar or finish off that deadhang. I want to punch that stupid fucking Resident for "...have you thought about having children? You should really think about that soon given your age.". Sometimes I feel like taking back that ice cream box, sitting on the sofa, and giving up.

I get it. I overthink it. I worry too much. I take on too much. I need to get over it. My mental game is a big issue. I am my own worst enemy. I'm a pain in the ass. I know!

But dammit, I'm really trying. There are only so many hours in the day and I'm struggle just to put on a nice face and keep up.

Alright. Venting is done. I'll adjust my attitude now.

---

Strength: Deadlift 3-3-3+ @ 130-150-165 (63%-72%-81%) weak and inconsistent form

Gymnastics:
- Ring dips @ 5-5-5
- Worked on the swing to get me into that muscle-up
- 3 isometric 90-degree pullup holds for :30 each

Metcon 5 rounds @ 3:38
- 7 Hang Squat Cleans @ 45 (60% of max clean would've been 81)
- 7 burpees

... yeah, I realize I needed to go heavier. They felt like heavy airsquats and I went completely unbroken ... even with burpees (which are at the top of my suck list). 35# probably would have added another 3-4 minutes - which might have been more realistic and gainful. It was tough, but I still feel like I cheated myself today. I know I'm ultimately responsible for the mistakes I make and I am learning to filter what coaching is legit and what is out-of-context. Time to move on to tomorrow.

2010 01 11 WOD: 1st day back from quarantine!

Hooray! It was so nice to see everyone after being so sick and returning from ice fest. Losing 20lbs made ice climbing easy this past weekend, but not for lifting today ;)

CrossFit Total (CFT)
- Back squat, 1 RM @ 150(f)-125-130, (PR 175#)
- Press, 1 RM @ 85-90(f)-95(f), (PR 105#)
- Deadlift, 1RM @ 175-205-230(f), (PR 225#)

130+85+205=420 ... shamefully weak!!! I'm around 75-85% of my normal performance level. It's so humbling and frustrating. Feels like all the hard work I put in these 4 months went down the drain...

But, I am looking forward to working on squat and DL skills again! Nothing like being lightfooted to get that flexibility back in gear!

120 days left!