Showing posts with label Ring Dips. Show all posts
Showing posts with label Ring Dips. Show all posts

29.6.11

It’s all about the fun...

023b

This is a photo of Abbey, Patrick, and I at the Bigfoot Triathlon... Abbey was done because she did the sprint distance (and did she ever!), I was transition sherpa and cheerleader, and Patrick was 1/2 done with his run here... total Level 1 fun!

Strength: Press
Advanced 5×4 @ 88% of last CFT
Intermediate 4×5 @ 77%

So I started at 5×4 @ from 83# all the way down to 75# ... WTF?! I honestly felt weak … not my day… and definitely not enough good calories today

WOD: Elizabeth (12 min cap) @ 9:31
3 rounds, 21-15-9 of

  • Squat Clean
  • Ring Dips
    I suffered this WOD with 85# and a purple band for the ring dips … started with nice and smooth squat cleans, then by round 2, they got chopped into power cleans with front squats … minimal breaks … work in progress  

    Post-WOD: 3 rope climbs (15’) + 3 skin the cats ... Rope climbing is fun! Skin the cats are fun! WOD’ing with Japirish is AWESOME!

    Not my best day, but not my worst.

  • 24.2.10

    20100223 Training: Slow and Steady Sometimes Wins the Race

    Press 3-3-3+ @
    63%/72%/81%

    65(3)-75(3)-83(5)

    MetCon 4 Rounds @ 12:05

    - 10 burpees

    - 500 M row

    Post WOD

    - 3 x max ring dips (90 seconds rest) @ 3-2-2

    - I also worked on hollow swing & deadhangs

    Overall: I was happy to beat 12:30 goal, but sub 12:00 would've had me
    woo-hoo'ing. Burpees were steady and unbroken, row was a tad slower than I'd
    have liked... it's hard to tell, but I think I'm making improvements.

    Sleep: 5hrs

    Mental Energy: 5

    Physical Energy: 6

    Stress: 8

    Food/Calorie Intake: 6

    Posted via web from Tery's Diet & Training

    8.2.10

    20100207 Training: God is Watching

    Spent yesterday pre-superbowl at the police academy with Matty instead of what Mo calls "CFC Church". Very ok, though ... Amy's "Booyah Butter" made up for every moment of pain ... and the 3 slices of the pizza Matt ordered. Yes, I must come clean that I cheated. After 3 weeks of Paleo discipline, I had my Adam & Eve moment. Trust me, I'm feeling very guilty. 40 years in a Hispanic-Catholic family inoculated me into the whole culture of guilt and embracing your inner masochist.

    Anyway ...

    Bench Press 5-3-1+ @ 67.5%/76.5%/85.5%

    Strength work : 80-95-105(3)
    Still weak. I know. Still scaled 10%. I know. I'm busting my ass and working on it. My body refuses to recover like it would 10 years ago. Rather bemusing this whole aging thing.

    From Alaskan Qualifier, Coach blessed us with a Metcon of 4 rounds for time of:
    - 6 CTB pull-ups (3 for women)
    - 6 Ring dips (3 for women)
    - 500M row (I ran instead)
    - 6 Thrusters (95 or 80% of max press)

    Metcon @ 18:03

    I'm sure I've mentioned it before but yes, my IQ drops about 150pts and I get Turrets Syndrome when I train. Women were supposed to do 3 reps instead of 6 (see above) ... in true turtle form, I struggled through 2 rounds of doing 6 reps of everything. When I finally realized what I'd done, I scared the poor donut-eaters in the gym and then realigned. 85lb thrusters of hell and ring dips of Satan ...

    Running. I kept flashing in my mind the day Coach asked if I was hurt or in pain. He told me that I could step the box jumps only if I was hurt but not to stop. I got out of my head to make the distinction and started jumping ever since. This helped me with the running. As I was rounding out the last 100m of each running round, I really wanted to walk because of the pain in my legs and lungs. But I remembered this moment and the day I spent trudging around Windy Corner ... and kept on going. The last round of the run was really, really hard.

    CTB and Ring Dips weren't as tough as I thought they'd be. Maybe because I'm a little lighter still and I'm recouperating... maybe because I do one of those movements at least once a day. Full-Movement ring dips will be bandless very soon. I was too frustrated with the little band to do CTB so I got pissed and did them on my own ... a little slower, but I'm secretly thrilled.

    Thrusters felt heavy and awkward. Depth got better as I fatigued and began thinking of the movement as heavy wall-balls. That seemed to help and Matt stopped barking at me to re-do them. I'm not complaining, but I have to wonder if he conferences with the CFC coaches when I'm not around. Actually, I think Matt is awesome, but an incredible handful of mischief.

    Physical Energy: 5
    Mental Energy: 4
    Sleep: 6 hrs (poo!)
    Soreness: 3-4
    Health/Recovery: 80%
    Stress: 4
    Weight: 136 (YES! 11lb gain! WOO HOO!)

    Posted via email from Tery's Diet & Training

    26.1.10

    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.

    17.1.10

    20100117 Gymnastics Training w/ Jeff Tucker!

    wow!

    So this weekend, I got to work on parallelette handstands, free standing handstands, straddled inversions, every pullup variation ever, anything on a set of rings, L-body shaped stuff, and tumbling (oh yeah, I tumbled!) ... My upper body and core got one helluva workout but I got to to and learn things I never thought I could. It was awesome

    I'm thankful for all yogic practice because it helped me work through stuff that a CrossFit/gymnastics newbie like me wouldn't normally be able to. There were only 3 non-CF trainer/affiliate owners there so you can imagine the coaching I got with 30 in the room. Everyone got called names in the silliest, endearing ways - from madman, doodle-bug, lil' shit, kiss-ass, and bendy yogi (me).

    The class used words I've grown to love and become accustomed to: functional, efficient, full movement, purpose, and service to your community

    What a service to the community Jeff Tucker is indeed.

    I learned later that day from Coach @ home that Tucker's "service speech" isn't unique but sincere - totally ok since there wasn't a dry eye in the house as he spoke of his experience as firefighter, service to others, and his father sitting across the room

    .... Now if that doesn't inspire you into a muscleup, I don't know what will!

    (cue room full of raised lighters)

    14.12.09

    2009 12 14 Makeup: Tery's 1st workout back

    last week, Coach met with me to check progress

    29.9.09

    2009 09 29 WOD: Back on track

    Overhead squats: 43-53-63lbs

    7 Rounds Metcon 10:28
    - 3 Power snatch: RX 55 lbs
    - 6 Ring dips: blue band
    - 9 Wall ball: First 2 rnds 12 lbs, then last 3 rnds 8lbs