Nothing like a chipper to check the ego (and test your patience!)

Did the masters' WOD today with Mischief Matt & The Barky Bunch ... when I saw Matt suffer through those burpees, I realised I was next and all the bravado immediately went to shaking scared ...

CF Games Master’s WOD @ 24:22

• 10 Handstand push-ups (baby bands)
• 20 Wall ball (14#)
• 30 Toes-to-bar
• 40 Power cleans (75#)
• 50 Burpees
• 60 SDHP (1.5p KB)

There's lots of work to be done in terms of consistency, mental toughness, and efficient ROM.

I had to stop somewhere in the burpees to use my inhaler ... it's been a long time since I've had such a bad bronchial spasm, but it's my own bloomin’ fault for working out in the heat like that.

Power cleans started off cruddy but got corrected early thanks to Matt's cues. KB helped me to use my posterior chain and hip flexors better (or so Matt says) and I can tell I will feel it tomorrow. Glute and hamstring chain, grow baby, grow!!

It’s all good, though. I have work to do and chipping away at it like this was a good way to see how patient I really am and how steady I can be during longer durations... it takes 16-19 days of really hard work before you can make your first summit attempt (in addition to absolutely no comforts whatsoever) ... then what’s a 20-30min workout then, right?!

Man, not doing a proper climb in a year has made me soft! (and small! hahaha!)

20100201 Training: Hell's Half Acre Regional

Press 5-3-1+ reps of 1RM @ 67.5%/76.5%/85.5%
53-75-81(5)
It felt good, but I'd hoped for more reps than 5. Enjoyed doing this part with Liz.

Metcon (from 2009 Hell's Half Acre Regional) @ 6:59
21-15-9

• Box jump (21")
• Kettlebell swings (1 pood/36lbs)
• Sumo-deadlift high-pull (60lbs)

I didn't feel as efficient on the KBS as I usually would, my guess is that I need to strengthen my quads and hamstrings more. It was a good workout and I was glad to sneak in under 7:00 ... I could hear Coach pushing me to make the deadline. It was not pleasant.

2009 11 25 WOD: why I rage

This was an ego-buster workout today. I wanted to go heavier, but relented when coach said to go lighter. I may know my body, but not always best. To help my ego understand, I'll ask him why he thought that.

Press 1-1-1 to max @ 80-85-90-95f

I failed at 95#, but will keep working on it. I got good tips on using glut & lats. Need to work on it more!

30-20-10 Metcon @ 7:38
* Sumo-deadlift high-pull (55#)
* Burpees

65# would have slowed me, but I think I would've hit the 12min cap. I'll get there soon enough, though. Will definitely try heavier on SDHP next time and keep my head and chest up. Those burpees gassed me out big time but I didn't break until the middle round (which tends to be where my mental endurance lacks). I was slow, but steady and didn't stop - I think it helped me a lot.

Great energy in the box tonight. Was thinking of Alma and memories of chemo ... much worse and for a lot longer.

2009 09 26 WOD: Fight Gone Bad

3 Rounds total, 5 stations for 1min - each 5min round allows 1min break before next one.

 

Stations:

• Wall-ball: 20# ball, 10 ft target (per rep)
• Sumo deadlift high-pull: 75# (per rep)
• Box Jump: 20" box (per rep)
• Push-press: 75# (per rep)
• Row: per calorie

The clock does not reset or stop between exercises. On "rotate" signal, athlete(s) must move to next station immediately. One point is given for each rep or each row calorie. Highest scores win.

 

Although I was not competing, I was really nervous. We were in St Charles with other affiliates in the region - other regions competed as well. Pretty amazing!

 

This is how I did: Intermediate
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11

 

My goal was 200, I scored 243

 

Next year, I look forward to trying RX and getting better numbers (fabu strategy, Rudy, thanks!). if it weren't for Kerry asking me what the Denali summit looked like whenever I struggled and the incredible energy in there, I wouldn't have pushed harder. It was fun cheering the team and watching these amazing athletes. So yeah, I think I'm getting addicted - I start off scared as hell of these workouts, but the endorphin rush afterwards is like crack

2009 09 22: another FGB variant

this was by far the most brutal session i’ve experienced so far. strength and conditioning took on new meaning today; great challenge!

7 Rounds @ 31:53
- 10 Wallball @ 12#
- 10 Sumo-deadlift high-pull @ 55# (?)
- 10 Box jumps @ 24″
- 10 Push press @ 55# (?)
- 10 Cal Row

mod box jump to step after jumping a few times and feeling pain shoot down my leg.

“pukie” killed my time … in fact, several times. thanks to bryce for putting the bucket next to my wall ball spot so i didn’t have to run to the bathroom so much …

lessons learned:
- wasted a lot of time taking breaks during sets; should’ve paced myself
- need a quicker way to work the o-weights without sacrificing correct form
- i was really slow, but i did as RX’d and finished … it just means i need more conditioning

… i noticed that i have little guns too now … yeah, baby!

2009 09 18 WOD: "Fight Gone Heavy!"

3 rounds of:

• DB Thruster 25/20 (Reps)
• Sumo deadlift high-pull, 95 pounds (Reps)
• Box Jump, 24" box (Reps)
• Push-press, 95 pounds (Reps)
• Decline Row Damper on 10 (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

FGH @ 154pts

• DBT Thruster (20#ea): 10-7-6
• SDHP (55#): 9-8-7
• Box (24"): 17-13-17
• PP (55#): 15-10-10
• Decline Row (cal): 9-8-8

lessons learned:
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par

2009 09 10 WOD

my head wasn't into it. good form, crap effort.

C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline

MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#

halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end

… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!

… then again, i could just be PMS'ing ….

2009 09 09 Tuesday’s WOD (need to make up on Thursday Rest Day)

I’m looking forward to finding out what my PR is for this (but then again, everything is a PR for me these first few months!)

Clean and jerk 1-1-1 to max

Then, for time: 30-20-10 reps of
* Box jumps 24/20″
* Ring push ups
* Sumo-deadlift high-pull

2009 09 03: I definitely have a Suck List

if i remember correctly…

Deadlift 3rds/sets @ 83-103-133

21-15-9 reps @ 45lbs 5:41
- Sumo deadlift high-pull
- Thruster

truthfully, i am NOT happy with my performance today. even though i worked hard to complete, i didn't execute mechanics properly. no excuses, i was going light enough to perform correctly within 7:00 – i should have been doing it right than doing it fast. lesson learned.

my suck list (v1.0)
* pull-ups of any kind
* pushups of any kind

IT band is healing, not as much shooting pain – more dull pain. good news is that that pain has been replaced by the cramping in my calves

2009 08 30 WOD - fractional "Fight Gone Bad"

My Warm up: 400m run
With 3 rounds: 8 pushups, 8 pullups, 10 situps, 5 pvc squats, 3 samsons

Wooooow, "fight gone bad" (even fractional) is pure sadism. I LOVE IT!

Rules: 3 rounds of 5 stations with 1min break after ea round. Round 1@30sec, round 2@60sec, and round 3@90sec

WOD as Rx'ed:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20" box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

My score: 209
* WB: 12,16,20 (10lb/10ft)
* SDHP: 10-14-18 (45lb)
* Box: 8-11-14 (12", had to step up on a few the last 2 rounds)
* PP: 12-18-23 (45lb)
* Row: 3-12-18

Notes: - Is it a PR if it's my first time? :) - I can do a 4-5 pull-ups without the assistance of a band (Kipping is a miracle! Thank you Bryce!) - My ego doesn't understand why I can't do more weight. Its humbling as I learn and that I HAVE to let my IT heal first