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.

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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 ...

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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

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

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 12 15 Makeup: Getting back is tough

2nd WOD after being out for 5 days . . . 10lbs lost and clearly not enough calories absorbed from what little I could keep down. As expected, these factors made themselves known in my performance today. I feel like 75% and performed so - but just more incentive to work smart, not hard. I'm just glad to be back in the gym.

Strength: 70%-80%-90% of 1RM (I don't know what it is yet, honestly. But my highest Clean and Jerk to date is 135#, so we used that to benchmark.)

Power cleans 3-3-3+ @ 85lbs/97lbs/110lb(1)
Form is improving, but I am still pretty weak. I struggled with 3 attempts on the last clean before finally it. Strong enough to lift it, but not aggressive enough to get under it today. Just need to keep plugging away.

Metcon 3 rounds @ 9:04
-      7 deadlifts (125lbs)
-      500m row

In true turtle form, I was SLOW! My rowing is still really inefficient albeit marginally improved. Asst Coach was kind enough to set my DL weights light for the workout since I'm not 100% back yet. Another lift I need to benchmark as well.

Overall, the metcon was rough. I kinda saw stars and blacked a bit on the last round . . . ended up crawling to the rower, working myself into a good rage, and finishing the workout. I found myself crying afterwards it hurt so much. Just a sign that I didn't hydrate enough, get enough calories in prior, or can push as hard as I normally would like. Certainly a work in progress and a lesson in disciplined fuel intake. Chipping away back to 100% and I am glad to do so. Every day is a new opportunity to improve and turn things around

20090 11 29 Turtle Workout after a great holiday weekend

Nothing more humbling after a 3-day thanksgiving binge than a 7-round workout with 4 navy seals, 2 endurance athletes, & a gal half my age ... well, of course, there is the whole thanksgiving event in and of itself.

We drove to Chardon, Ohio where I met matt's family for the first time. Good people, good eggs - I now know where Moosey-Matt gets the prankster spirit. His mom is a big kid and enables his antics (not that I can judge by any means).

They, like my family, are great - they are perfectly imperfect. They know how to laugh, accept each others' differences, respect each others' opinions, and value each other as individuals and members of a family. I got to see where he went to school, buried his dog, explored in the woods, and spent his days terrorizing his mom and sister.

I smiled a lot to myself thinking about how matt and I grew up in such different, yet similar ways. We came from different cultures and upbringing only to find ourselves in the same place with v-similar interests, values, and goals.

During a pitstop on our way back to Chicago, I bought a lottery ticket last night feeling like I already won. I'm glad he's my woobie and I think we're good for each other even though he smells.

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today's workout (makeup from yesterday)

Strength: Back Squats 1-1-1 @ a v-v-mediocre 135-155-165#

MetCon 7 Rounds: I forgot to look @ my time, but it was poo ... trust me ... I think it was around 7-8 minutes. Oh yeah, it was bad.

* Power cleans, (100% of power snatch) 3 reps
* Pull ups, 6 reps
* Push ups, 9 reps

slow slow slow pushups... on my knees for chunks of it

pullups (CTB/pink) were bleh... broke a few times on the last 2 rnds. v-inefficient and v-slow

power cleans were v-v-light @ 55# ... i honestly feel like i cheated @ this weight

so yeah, I really need to learn how to be more efficient overall. Totally felt the cheese, stuffing, pumpkin pie, and cookies from this week ... felt like i was working in mud in slow motion today!!

2009 10 05 Cleans!

So frustrated! Ate an entire box of crackers yesterday and a load of croutons today ... looking forward to understanding this in our diet study, Alex (thanks!)

Strength: Power Cleans @ 53-73-83
... must correct premature shrug + stabilise squat. (Thanks, Rudy!)

Metcon 5 rounds @ 6:57
- Pullups @ Green (blue band next)
- Box @ 18"

first round, 12" other 4 Head isn't in it. Ego feels like I'm not challenging myself, brain afraid of exasperating my IT band. Advice on therapy would be appreciated as foam roller does only so much - was able to run 400m warm up slowly and 1 round of box @ 18" ... when shooting pain returned, it was tough to go down to 12"

2009 10 03 AMRAP

Wow! My first "real" AMRAP!

15 minutes as many rounds as possible:
- 5 Handstand Push ups (24" box)
- 10 Power cleans @ 63#
- 20 Lunges

I completed exactly 7 rounds with 3 seconds left ...

metcon wasn't impossible, but i really need to work on speed & strength - had to redo several reps to finish properly. coach put me on bands to do a more free, albeit assisted, handstand. it helped with stability and definitely allowed me to feel the weight of my HSPU. good stuff - loved it, but not sure how i'll feel tomorrow

2009 09 17 WOD: "The Chief"

Max rounds in 3 minutes of:
- 3 Power cleans (135#)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

... so if i recall correctly, this is how I did:

55lbs @ 5-3-3-3-4 rounds per cycle
(since we only count full rounds, i missed getting 4 counts on a couple of rounds by only a few squats!)

lessons learned:
- use anterior deltoid to stabilise bar, not clavical (ow!)
- attempting another round with 25 seconds or less seems a wasteful use of energy
- wear socks for WODs with cleans
- get more aggressive pushing last round

must shorten suck list: practised double-unders and pull-ups/variants ... push-ups/variants next.

2009 09 06 WOD Makeup (9/1)

i realised too late that i messed up and posted the wrong info on the gym’s website … what a dumbass … i was blasted, though

Strength: Power Clean 3-3-3 @ 73#

WOD: 2 rounds @ 10:08
- 25 box (20″)
- 15 pullups (1.5 band)
- 500m row (25 pace)

* Pullups = very top of suck list = agents of Satan = killed my time
* Felt like I could’ve gone heavier on presses, but want to master form first