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.

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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.

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.

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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...

Mountain Athlete

Cleans @ home

Cleans are a favorite, but a perishable skill. Worked on timing clean movement sequence for an hour with Matt - I need to work on getting under the bar more ... started at 80 and stopped at 145 when my legs/back started getting sloppy. Best work and comfort level around 125 - I’ll post video of the ones I want to work most later.

Metcon (forest preserve)

20min AMRAP of

• 400m run
• Unbroken double unders (Record rounds & highest/lowest du unbroken streaks)

Route: http://www.gmap-pedometer.com/?r=4611047 . According to Google pedometer, it’s 409m, but it’s fine

7 rounds + 5 DU
17-38-11-8-18-24-22
Tough, but fun! I found myself jogging the last 3 rounds  to save something for the DU. Also a bit of a mental struggle finding pace and sticking to it... as well as keeping the DU consistent.

Post @ 15 + 15 TTB ... rings are definitely easier and lots of fun in our yard with big tree, dogs, and Matt. I also played around with this wrapping knee over arms thingy that I saw on Mountain Athlete ... might be useful for fixed line ascent movements or ice climbing.

Notes:

I’ve been chatting with Rob at Mountain Athlete and he’s provided extremely helpful suggestions for my programming and conditioning for Denali. Given his expertise and skill, he’s a no-brainer to work with as a sport-specific complement to my overall CF conditioning ... plus it’s FREE and something that Matt wants to do with me here at home. He knows and understands the community, he leverages CF principles, It’s FREE, and the programming is specific to mountaineering/climbing

... so this is a good fit... oh yeah, did I mention that the information is free?!

I want more KINESTHETIC AWARENESS!

Pre-WOD @ 3 rounds of
A1 – 1 min AMRAP of Handstand Push-ups (rest 1 minute)
A2 – 1 min AMRAP of double-unders (rest 1 minute)
A3 – 1 Rope Climb (rest 1 minute)

WOD 3 Rounds @ 4:36 - 3:01 - 3:46
- 20 KB Swings (1 pood)
- 20 Wall Balls (14#, then 12#)
- 500M Row
- Rest 3 minutes

That's ok, though. Thanks to the infinite patience of Bryce and Glenn, I managed today's WOD of delight ... Josh kept me on my toes and moving! Woo! I love the young guns - they are badass!

I underestimated the WB @ 14# and moved to a 12# in round 1 when I noticed how poorly I was moving on the bottom ... it made a huge difference and I'm ok ditching the ego. I was able to keep my row between 1:55-2:10 throughout all rounds as well as go unbroken on KBS - it felt tough, but really good! I'm digging the kettlebells!

Post: POSE practise, rope climbs (great TTB cue, Bryce!), and then my "pick 2" of double-unders and deadhangs @ 4-3-2-2 ...

I want to broaden my kinesthetic awareness and build a quicker response ... working into yogic inversions like bakasana or Baddha Hasta Shirshasana? Check. Doing gymnastics handstand inversion tappy shoulder thingys on the spot? Um. Not so much... in fact, not even close.

WOD & Such

20 Min AMRAP WOD @ 10 rounds, 10 ses

• :30 handstand hold
• 5 Deadhang pull-ups
• 30 Double-unders

I loved chasing Kelly! We went back and forth between pullups and doubleunders and it was fun fun fun!

Around round 4 or 5, I got confused and did pullups after doubleunders and then had to go back and do the handstand to get myself back on track. Biceps also gave out and I had to use a band around round 4 … I really need to work on those more and this WOD was awesome! Handstands were a rest for me ... but I need to work on my balance so I can do walking and static handstands.

Post – 10 x 10 push-ups: not so much ... need to work on building up the strength to go unbroken with high-volume body weight movements. This was a good kick in the hiney.

Steady Freddy

Home WOD @ 9:46

• 10 Hang Power Cleans @ 75#
• 10 burpees
• 30 double-unders

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

• 2x10 pistols on each side ... WOW! I have a lot of work to do ... Matt found my struggle very entertaining
• 4 x TTB @ 6-6-4-5 ... still struggling to string them ... arms are still a little sore from Wednesday’s AMRAP
• 10 Deadhang Pullups @ 3-3-2-2 ... ugh! I’m working these until I can pull 10 strict!

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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 ;)

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ranking from 1-10 ... 

• sleep: 8
• diet: 9
• health: 7
• stress: 6
• recovery: 7
• mental energy: 7
• physical energy: 7

Tuesday 5/17: Paleo Challenge Day 2

This is a before and after photo of my range today. I cleaned it for the first time by myself - Yay! (Don’t judge! I’m still learning!) ... mayhaps a visual of my digestive system given the glutens, starches, and sugars I’ve been over-enjoying! But hey, that’s where I let myself go ... and every day is an opportunity to clean things up! I think I’ll keep these photos handy as a reminder of what will happen if I don’t take better care of myself.

Today’s WOD @ 26:46 (?)

1K Row
50 Pull-ups
50 Wall Balls
100 Double-Unders
500M Row
25 Pull-ups
25 Wall Balls
50 Double-Unders

Woo! I loved this chipper, but my body didn’t do what I was telling it to, so I let myself get angry. That helped, but then somewhere during pullups, I broke down and grabbed a purple band. First time in a year … Ego CRUSHED! Body awareness and squat movements also annoying because WBs were not hitting depth consistently even with 10#. Then I got flustered, did 30 WB instead of 25, and took :10+ on breaks. DU’s weren’t consistent either (5s, 10s, 15s?!). I ended up with 26:something-who-cares-cause-I-was-lazy-and-didn’t-earn-it! Went home, did GHDs and worked on front squats in shame! Lesson for today was more mental than physical. Loads of opportunities to improve!

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	Breakfast @ 07:52 1/2 avocado 1c grapes 20oz black coffee 12oz bottle of water Vitamins E, multi, and gingko biloba Didn’t have the appetite to finish the grapes or coffee, so I set them aside for my next meal
	Lunch #1 @ 10:55 Finished the grapes, coffee, & avocado 8oz beef tenderloin 1L nalgene of water & lemon broccoli/red pepper mix chunk turkey jerky (craving salt) I gobbled this up right when I returned from the box
	Lunch #2 @ 13:35 1/2 lb poached chicken 1 handful of dried cherries 1 handful of almonds still working on 1L nalgene
	Snack #1 @ 16:35 1/2 grapefruit handful of cherries 1.5 tbs almond butter 1 handful turkey jerky
	Dinner-ish @ 19:22 1 paleo pack (almonds, walnuts, turkey jerky, and cranberries) 1 chicken breast  (oops. didn’t make it into photo because I was hungry...)

ranking from 1-10 today…
sleep: 7
diet: 9 (2x yay!)
health: 9
recovery: 9
physical energy: 7 (I took 3 points off for too much energy?!)
mental energy: 7 (see above ... I felt kinda hyper)
stress: 7 (personal stuff)

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Notes:

I am enjoying the fact that my appetite is handling all this food well and I’m not craving the junk food like I thought I would ... but then again, it’s only day 2 and I feel good overall ... but we’ll see in another week. So far, my body has been responding well to my “re-ramp-up”, I’m going into training with a lot more knowledge and skills this time (thanks to the CFC Crew), and I’m trying to listen more and stick to good habits (my ego wants to go balls out and just lift a shitload of weight).

9 - 14 May: Skinny-fat Chick Alert! Skinny-fat Chick Alert!

Monday 5/9

Back Squat 3×3 @ 85-95-105?
Focused on ROM and getting rid of that wierd tootsie roll thing. ALL squat movements are on the top of my suck list, so I’m keeping it light and easy until I am consistent and more body-movement aware.

I’m not above scaling down if it means I can get it right EVERY time and get stronger... stronger glute/ham ROM is definitely on my list of goals. (note the skinny-fat photo of me on the left ... nice cleavage, but scary tummy pooch! eeesh!)

WOD

5 Rounds @ 7:38 of
1 Squat Snatch
4 Overhead Squats
10 Pull-ups

Went light to meet goal of a sub 8:00, but I  think I wimped out because I never really got out of breath or pushed myself to get more depth on those OHS ... Pullups in 3-4′s and nice easy snatch/OHS. I was half asleep and totally humbled by the wave 2 ladies! When I finally adjust to this schedule, I’m gonna start chasing them!

I also think I was half asleep cause it was my first workout at 6am this year! Yep, getting up every day @ 4:30 is going to be an adjustment, but I did it and I’m psyched! yay! (unfortunately, Matt is NOT a big fan because it impeded on his “morning time”, so we’re gonna have to work something out)

Still feeling the awful effects of my “see food” diet ... I am still paying for that red bull, pizzas, and 4lb box of brownie bites in more ways than 1. Coach Zack, I need you!!!

Tuesday 5/10

A – Muscle-up: skill work. worked on hip-to-ring hallowed kips, ctb, false grip, and ring dip
B – Double-Unders (3 min AMRAP): inconsistent but was able to string ‘em

WOD: 40-30-20-10 reps of

Power Wall Balls (14/10#)
Box Jumps (16″)

Ego checked @ 8:42!

I deserved that :30 penalty for not scaling appropriately! Started with 14# and broke at 15 in round 1 … ditched the b*tch and got a 10#er to get in gear …

Post – 4 x 10 Unbroken Toes-to-bar: 4-8-8-6

Wednesday 5/11

Ashtanga Yoga - primary series. Worked out a few kinks and building my isometric strength back. I wanted to go to CFC today, but I committed to 2:1, I’m sticking to it and letting my ego take a back seat. I’ll see how I feel next week when the Paleo challenge is in full swing...

Thursday 5/12

Worked on DL, presses, and hallows @ CFC and then GHD & deadhangs @ home. Weight not so much important, but getting rid of oddball movement was (e.g., tootsie roll knees, squat wannabe DL, et al). I wanted to makeup Wednesday’s WOD, but I was sore and still nursing my junk food hangover ... also I think I just chickened out... prolly more the latter.

Glutes are gonna be sore for treating my body like an amusement park for all these months. I confess I feel a little deflated being weak and looking scrawny now...

It’s actually scary. Somewhere between getting engaged and the holidays, I became this raging junk food addict alá skinny-fat chick. I look pretty good - but I feel generally crappy, “thick”, and really un-driven. I also let a lot of other things go too, but I’ll leave that for my personal blog... keep calm and carry on ...

Friday 5/13

got up @ 4am to make 7am flight for many, many meetings ... then delayed flight and getting home @ 23:45. i feel like i got robbed by united airlines in more ways than 1

… but i got in 50 situps, 50 pushups, and 10 wannabe HSPUs in a little conference room of the admiral club… not a true wod and in my brooks brothers suit, but better than nothing. I planned to get back to CFC in time and couldn’t get back... my 2:1 goal thrown out the window

food was scarce, but i managed to find a few plain burgers, a wilty airport salad, a banana, starbucks, and a milkshake i’m sure will haunt me tomorrow …

Side note, my glutes aren’t sore ... at all. I thought they “should” be given the work I’ve been doing this week (assuming I did the work right). The truth is, my lower back is a tad sore ... which means my G/H activation needs more work. It’s frustrating.

Saturday 5/14 - Paleo Challenge Day 1... kinda ...

I felt the bacon burger, fries, milkshake, and all the garbage I’ve been eating ... and it showed in my FRAN performance today. Oh yeah, I scaled it. First time ever. Ego checked!

55# @ 8:07 ... oh yeah. It was sad. I added 1:00+ to my prior Fran (7:02) and dropped thruster weight (RX=65#) . . . I’ve become weaker, still underweight, and metcon “gas tank” needs to grow before I am ready. Upside is - what a way to set the bar low for my first day on the paleo challenge! I’m TOTALLY gonna see HUGE gains!

But ... I promised myself that I would get my ROM in order and then work on “performance”. My body is used to carrying heavy weight and I know it will be fierce again pretty soon. The advantage I have this year over last year is that I have a TON more knowledge, body awareness, and skills (thanks to Coaches Bryce, Rudy, Alex, the “old box” gang, and the amazing HQ peeps at all the certs). I’m working! I’m working!

Today I ate:

- handfuls of dried cherries

- handfuls of turkey jerky

- spoonfuls of almond butter

- tuna sashimi (had 2 packages similar to package on left)

- kale salad with shrimp cocktail, onions, and herbs

- coffee (pre-wod), endurox (post-wod), and roughly 2L water (2 nalgenes)

Personal note: I woke up today feeling like a load was taken off my shoulders. I also am proud of myself for starting to open up to others about Diana. I just hope that the few things Matt & I are aiming for go through and our plans can actually carry in... keep calm and carry on ... keep calm and carry on ...

Abbey was supposed to meet me today to work on our ideas for adventure racing, my denali training, and her resume... but she never showed and I have to admit that I was both surprised and disappointed. I always admired her discipline and steadfastness too. Well ... keep calm and carry on ...

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out of 10 for this week...

sleep: 2 (planning for and doing 6am and 9am WODs are going to be a serious adjustment!)
diet: 4 (not consistent or disciplined, I definitely had a burger binge this week)
health: 6 (see above)
recovery: 8 (very strange! I hit it with integrity and expected to suffer more...)
physical energy: 7
mental energy: 8
stress: 6 (better, but still there)

Apparently, my ego has no bounds.

WOD @ 8:13 

50 Double-Unders
10 Power Cleans (110#)
40 Double-Unders
8 Power Cleans
30 Double-Unders
6 Power Cleans
20 Double-Unders
4 Power Cleans
10 Double-Unders
2 Power Cleans

Didn’t do a post until I got home - there was vinyasa and a 2k job with doggy, though. We love the forest and all the little animals.

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Ok. This prioritisation process is v-tough. I just need to stick. I'm avoiding the decisions I know I need to make. Slagging off and complaining is easier but not getting me anywhere... and it’s messing up my head. I keep saying I’ve made a decision, but then I oscillate. At my age, it shouldn’t be so tough and it’s not like I don’t know how to pick my battles or know where this is all going.

I need to choose between school and climbing.

In the timeframe I have left, it is unrealistic for me to simultaneously pursue a med degree, do charity work, train for/go on expeditions, and maintain a healthy relationship with Matt. My last relationship should have been my lesson, but noooo ... my ego just won’t let go.  I want to bite off more than what I can realistically chew.

I’ve never given up on anything. Anything. I set my sights on something, I plan, I mobilise, then I go get it. I’m always successful.

I wanted to change my career ... do a 180. Sure! I won’t be as strong as I used to be, but as long as I can contribute on the mountain, I can still be up there, right?! Go from a very successful career in technology to a wilderness MD. No problem.

I wanted to help this charity get grant money while helping me gain med credibility with research. Sure! My assistants structured my life for me and I can make up for all my karmic debt. I can make time and I can deal with the egos. No problem.

I’m getting married again. Sure! Matt is awesome. He’ll support my choices. He can go off to special forces while I am in med school. Wedding? Oh that’s easy. I’ve been married before... no problem.

Sure, I can defer med school until next year so I can do other things. The instructors I’m doing research for won’t mind if I go get married, go climbing for weeks at a time, do charity work too... No problem.

I’m Tery. My ego knows no bounds. I can do anything. It’s not like I’m not smart enough or don’t have a good work ethic. I can have it all.

OMG, I’m so full of crap.

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OK.  I'm done ranting and complaining. Time to grow a pair and let go. 
Sleep: 7
Stress: 8.5
Diet: 3
Health: 8.5
Strength: 65%
Mental Energy: 4
Physical Energy: 8

buddy lee jumpropes rule

Mon 3/14 - Fri 3/18

ok - Matt and I have a subscription to BTWB and it’s pretty good at tracking. I’m going to stick with it since he renewed our membership and it helps me measure my output (and laziness - ha!). I’ll also keep blogging... but it’s too much to post to the CFC blog, this one, and BTWB so I’ll try to post daily on BTWB, post once weekly here, and hope for the best. Here’s the link: http://beyondthewhiteboard.com/members/12929


Diet

all of my intake has been paleo this week except for my cheat day on thursday, although I still need to structure it better (measure, caloric tracking, time, etc) as well as minimize the sugar I’m consuming.

cheat day consisted of D&D holes, croissant with bacon/cheese/egg, has browns, a scoop of ice cream, and a quarter pounder meal. it wasn’t as epic as other days, but certainly made me feel sick later and is probably clogging the hell out of my arteries... ugh

ok, so I have an addiction to dried cherries (among other things), but now that I’m up to 135# and am struggling to jerk 22% less than my PR,  my inner athlete isn’t tolerating my inner lazy ass any more... plus my little pooch, although funny after being too skinny all summer, isn’t that funny any more... I’m also afraid of what my cholesterol looks like after 6 months of inconsistent eating.


Mon 3/14
4 Rounds
A1 – 5 deadhang pull-ups

WOD: 5 Rounds  of (12 min cap)
10 Deadlifts (45% of 1RM @ 125#)
15 Wall Balls (14#)
20 Box Jumps (21”)

tweaked my shoulder during warmup and pullups, so i did ashtanga yoga today instead (about 90 min). looks like great fun so I will try to makeup on friday.


Tue 3/15
Jerk 1-1-1-1-1
Then 1 mile @ 8:12

Which is only :15 faster than my 5k PR pace?!? It felt ok, but I’m not convinced I really pushed myself? (or I’m just SLOW!) Well, at least I’m consistent? :) Should add that to my growing suck-list.
Will makeup Jerks in the morning so Matt can watch. shoulder is still annoying


Wed 3/16
Jerk 1-1-1-1-1 (makeup)
@ home this morning: 95-105-115-125-135

love love love jerks, but still need to work work work on getting under the bar faster. wanted to keep going and am roughly 22% away from my PR, but i still have 14.5 months

CrossFit Games Open 11.1 @ 4.4 rounds
10:00 AMRAP
30 Double-unders
15 Power snatches @ 55# (Rx'd)

OMG. That hurt. Doubleunders totally saved me - broke 1-2x max per round. Power snatches were slow, but steady + consistent. Last round, I mixed up the order. Good stuff - I rate it level 2 fun.


Thu 3/17
ashtanga yoga (90 min). full primary series.

yesterday’s WOD hard-boiled my shoulder - it now has radiating/shooting pain down the arm. very knotty just below the left scapula and uncomfortable. the pain definitely showed in my ROM during some of my more advanced standing and inversion postures but I was able to breathe through most of it. (and for those of you interested, I practise ujjayi breathing techniques. michael grady wrote a good article about it here: http://www.himalayaninstitute.org/yi/Article.aspx?id=550 and here’s a decent definition of it at wikipedia: http://en.wikipedia.org/wiki/Ujjayi_breath)


Fri 3/18
ashtanga yoga (90 min). abbreviated primary series.

pain pain pain. shoulder still has distal pain radiation in left arm. ROLLING rolling golf ball helps, but I need to see chiro asap. yoga helped but I think I’ll just exasperate whatever this is if I try to makeup monday’s WOD. kinda pissed because it looks like good fun and my head seems to be getting back in the game.

Gonna re-work my training plan too. I didn’t think about recovery or incorporate yoga into it at all. I take yoga for granted because I practise almost daily and treat it as more of a personal prayer/meditation activity than a physically therapeutic application... if not for yoga, I wouldn’t be able to do a myriad of CF movements like l-sits, handstands, shoulderstands, etc...

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!?

20100204 Thu Training: Wed Makeup with Freddy's Revenge

"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.

Posted via email from Ancora Imparo

20100205 Fri Training: Perishable Skill

Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%

Although my RX should have been 118-134-149, I didn’t feel like I had enough punch to do the weight today. So Coach helped me scale it down 10% to 108(5) – 120(3) – 135(1)

I had to redo 120lbs thrice before getting to depth and failed my 2^nd attempt at 135lbs . . . my legs clearly went to mush while sick. I’ve always struggled with squat movements, but today was a very humbling statement about how much work needs to be done to get back to a 175lb squat. Looks like there is a lot of glut/hamstring work to be done in my immediate future. Oh joy!

But I can’t lie to myself. I am still 10+lbs under my target weight/lean mass. I simply don’t have my full strength or aggression back. I am simply not 100% . . . yet . . . but I’ll get there . . . in fact, I HAVE to get there in 89 days.

Metabolic Conditioning:

-          10 power snatches (75% of 1RM snatch)

-          50 double-unders

-          8 power snatches

-          40 double-unders

-          6 power snatches

-          30 double-unders

-          4 power snatches

-          20 double-unders

-          2 power snatches

-          10 double-unders

I love power cleans, jerks, and snatches. They’re functionally natural to me because it’s like how I pick up a heavy pack or an ice block during a climb. So seeing the snatches was exciting for me. Also, I was excited about the fact that we were doing doubleunders now after I’d strung a new PR of 20 . . .

But alas, while my snatches were solid, unbroken, and steady, my doubleunders were . . . well . . . they did me in. I’m convinced that doubleunders are a perishable skill. I ended up doing singles (3x to compensate) somewhere in the 3^rd round and just struggled. A tad disappointed to be sure.

… but man, those snatches felt good. So good, in fact, that my IQ dropped a few points and I did a few extra on round 2 (10 reps instead of 8). I wasn’t so much winded as I was frustrated that I couldn’t string more than 3 doubleunders at a time or go a tad heavier (78# would have been my RX’d weight). So my results were 9:05 with 65lbs. Not top performer, not bottom performer, but just right I guess . . . steady and a little stronger than yesterday.

I’m ok with that. Coach said I looked stronger . . . coming from him and how rare it is to get praise, I’ll definitely take it.

Posted via email from tery's bits and bobs

20100125 WOD: chipping away

Still chipping away. I'm glad I stopped myself during yesterday's WOD, I was getting really faint and was given yet another reminder that I am not 100%. I was honestly bummed, but it's time to move on. It is, after all, just 1 workout and I have tomorrow.

With that said,

Today's WOD:
Strength: Press 3-3-3+ (use CF Total 1RM @ 63%-72%-81%)

Metcon, 3 rounds:
Work 1 minute at each station for total reps:
- Wall ball
- KBS (53/35)
- Double-unders
- Rest

Optional Post-WOD: 3x max HSPU (90 seconds rest)

---

Press: 53-63-73(4)
HSPU: 10-9-7 w/ bands

WB @ 12: 25-24-22
KB @ 25: 20-17-19
DU's that I bombed: 5-10-7
Total: 159

Went lighter than usual on metcon given recovery. I'm convinced that DU's are a perishable skill ... and that my jumprope had it out for me tonight. If Rudy hadn't been watching, I'd have burned the thing.

HSPU were tough, but it felt good to get full range of motion with band stability and being about 18lbs underweight ;) Presses felt heavy ... still weak and not quite back in my rythym, but getting there bit by bit. 104 days

2009 12 19 Makeup WODs: slowly getting back!

I am not back @ 100% still, so I found myself working on skills and doing some of the strength work. I really wanted to do more metcon, but after blacking out a little on Wed's WOD and getting a reality check, I'm kicking my ego aside and trying to do something.

So...
* HSPU 7-7-8 (banded)
* Ring DH Pull-ups 2-1-2
* 75 Double-unders (strung 5-5-12-4-6-8-4-5-3-6-6, singles throughout)
* Pushups 10-8-10

Friday 18 Dec:
Jerk 3-3-3+ @ (135/1rm) 70%(94.5), 80%(108), 90%(121.5)
Felt weak after doing skills and moving earlier today, so I failed 1st rep @ 120. Need to really get more aggressive getting under the bar too.

Saturday 19 Dec:
Squat 3-3-3+ @ (165/1rm) 70%(115), 80%(130), 90%(150)
It felt much heavier than I thought it would and I need to work on my knee tracking. Its amazing what you can catch/learn when you video.

Overall, it wasn't easy, but I didn't feel woozy or like I'll be wiped out for tomorrow. I'll be back for another day. Hooray!

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 09 10 “Fight Gone Something Else”

FGB-lite kicked my patukas yesterday

3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep

KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5

148 … double unders just joined pullups and pushups on my suck list. they’re all just awful

i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time

the bright side is that there’s no where to go but up!

2009 08 25 WOD: Karen-ish

warmup: 400m run then 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats

MetCon: 50-40-30-20-10 reps (given my rather annoying (and rage producing) injured IT band, I scaled my WOD: 40-30-20-10 reps)
- Wall ball @ 8lb
- Double-unders

i was done under 18:00 (17:40)

first week doing xFit Chicago WODs, they’re good – wish i could afford going every day. such nice folks too

also wish my bodyfat was lower so that my runs didn’t thrash my joints so much. the drills bryce taught me helped – wow, the video showed me how much my running SUCKS! (and i was running a 9:40 avg like that?!)

dragged myself in … my IT band streaked pain, but i got through it. i actually started crying (more emotional relief than pain).

excited about tomorrow … if my sore body let’s me outta bed.