It’s all about the fun...

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.

Any Day and Twice on Sunday

sunday 1 may
5 rope climbs @ 18ft… my fiancée has excellent rope hanging skills (I admit watching him climb is hot). Also did primary series ashtanga yoga - feeling better about expressing some of the strength postures fully, but I still need to clear my head to really “get there”.

I've been getting distracted too easily lately and I suspect that this is an underlying symptom of a greater problem... more later.

saturday 30 april
did 4k row with 90sec rest in between. i don’t think i set the timer correctly, but was able to keep pace between 2:05-2:15… and loved every awful moment.  I’m not the best rower in the world and I’m still learning, but I have to say that I’ve really grown to like it. Like double-unders, once I got the hang of them, I was able to move them from my “suck list” to my “fave list” in terms of skill. Yay! 

I then channelled Jeff Tucker a’la hip-to-ring swings and handstand practises :) OMG, these were soooo sooooo sooooooo much fun to do. I could do these all day!

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Notes

chipping away one bit at a time. having CF sectionals to judge each week helped my head and have at least something regular in our moving-target schedule. matt going to a rotating schedule for the next few months, school research, wedding planning, and personal distractions have been a challenge to manage.

I’ll admit it. I really miss angela and debbie. Even though they made my life incredibly easier and worry-free, I still don’t regret my decisions. I’d do it again any day and twice on Sunday...

we’ve been working on wilderness tech skills more. been going on heavy-pack hikes in the forest preserves, practising beacon/search/find/dig, fixed line ascents, z-pulleys, and sandbag hauls. can’t really do much self-arrest since there isn’t good snow or slopes to practise on. lot of flooding this week so it’s been good fun in the mud.

thinking of visiting crossfit construct to start flipping tires with eric again... I miss our little chats. ha! :)

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sleep: 8
diet: 7
health: 8
recovery: 8 (maybe 2:1 schedule can work)
physical energy: 8
mental energy: 7 (too many distractions, see below)
stress: 8 (hate prof, hate PMS, wedding planning annoying, and hate making tough decisions)

Fat Fran, I think I hate you more than Cindy…

Fran ... she's mean, she's ugly, and today... she's carrying a few extra pounds.

Today’s Mainsite Workout

• 135 pound Thruster, 15 reps
• 35 pound weighted Pull-up, 15 reps
• 95 pound Thruster, 21 reps
• 20 pound weighted Pull-up, 21 reps
• 65 pound Thruster, 36 reps
• 36 Pull-ups

Tery’s sissy-scaled down version: (somewhere under 21:13?)

• 65lb Thruster, 15 reps
• 5lb weighted Pull-up, 15 reps
• 55lb Thruster, 21 reps
• un-weighted Pull-up, 21 reps
• 45lb Thruster, 36 reps
• un-weighted Pull-up, 36 reps

Notes on the WOD:

Yeah, I scaled it by almost 50%, I’m not above admitting that I have a lot of work to do and a ways to go. If I can do it before, I can totally do it again.

But OOOOOOOOOMMMMMMMMGGGGGGG!!!

It was slow going, but steady-ish. I‘m not sure how my thrusters looked, but given what I know about my bad habits and history, I'm sure I would have benefitted from having a coach there going into the last round... it’s frustrating because I really want to get it right and I struggle with some movements ...

Speaking of trying to improve, I remembered to do something I used to do to keep myself honest. I mentally measured the bottom of each thruster where my tricep would almost touch my knees – whenever I’ve taken this approach I seem to get better depth and full range. But my hips and legs are going to be SORE! I guess that’s punishment for taking too much time off and getting complacent about my overall fitness and diet. Yes, yes, lesson learned.

Anyhoo, my back doesn’t feel sore but I can tell my abs and arms will be tomorrow, so I’m guessing that I didn’t move too poorly overall. I rested at the top of the thrusters and never put the bar down, so that helped. Pullups were single/doubles in the 3rd round and I was annoyed at how uncooperative my arms were being.

I hit the wall towards the end of round 2 and started thinking of my 2 friends with MS, fellow West Buttress climber, Pascal, and one of my personal heroes, Joe Puryear to get me going a bit more, but it was such a struggle and I’m sure I was still cursing up a storm. I’m going to have to think about why I have to work myself into such an emotional tizzy in order to get past the finish line each time. I know it can be annoying to others and is definitely something I can’t do near children, but it seems to be the only thing that works for me... any help or suggestions are welcome.

This would have been a great WOD to at the CFC box, but the storm would make my 12 mile round-trip take a couple of hours. A bummer, but OMG, I am just LOVING this storm!

Today, the intention was to focus on getting my head back into training, taking only 3-breath breaks only at the halfway point in between each round, and trying to move consistently and better instead of being “faster” or “stronger”. I think quality over quantity will help me in the long run – I’m naturally strong, but it doesn’t mean that I move efficiently to be stronger.

...Yeah, I ponder things a lot, but that doesn’t mean that space cadet here remembered to stop the timer (or even look at it) upon completion and total collapse. (I think there was dry heaving somewhere in round 3, I‘m honestly not sure). I think it took me longer to get up than the time it took to do the workout and I felt so traumatised that I totally forgot – thus the lack of accuracy in completion time. Seriously, I think my IQ drops by 75% and I become a mono-syllabic beastess when I workout. Anyway, I remember somewhere in round 2 seeing the clock around 9:24 ... not sure if there has been any improvement given how inconsistent I’ve been these last 3 months. But I can say that I haven't suffered this good in a long time

Consistency. Perhaps that is the ONE skill I should aim for in the next months.
* sleep: 5 (started using alarm to get to bed/get up at same time)
* stress: 8 (it hasn’t changed)
* health: 80% (coughy, but ok)
* diet: 4 (see below)
* physical energy: 7 (meh)
* mental energy: 8 (the storm is getting me excited, what can I say?!)

Diet: I’m guessing around 2000 calories, but I’ll start an online intake log and get better readings soon. One step at a time.

Before 11am: Only had 1/2 c of coffee... given my 4+ cups a day habit, this is a big improvement. God, I am SO addicted to this stuff.

Around noonish: whey protein with coconut milk. Also a couple of teaspoons of almond butter and avocado.

Around 3-ish: hot dog, plain. I was at costco and there wasn’t anything else available. Bad excuse, I know.

Really bad part  ... forgot to eat again until almost 7pm. Yes. I went THAT long without good calories. Got in a 4-egg omellete with some fresh turkey breast and an apple. It was my pre-wod.

Post WOD: endurox, water, and laying about on the floor.

yeow. makeup days can hurt.

warm up: 30 second hold for each per round for 20 minutes of Handstand Hold, Squat Hold, L Sit Hold, Chin Over Bar Hold result: 4 rounds, part of handstand hold the yoga helped me get the rounds done and fatigue wasn't much of an issue (more balance)... so if i keep at it, i should squeeze out another 1-2 next time i try something like this

WOD: Push press 3-3-3-3-3-3-3

Result 95 lbs, 105 lbs, 105 lbs(2), 115 lbs, 115 lbs(2), 120 lbs(2), and 115 lbs

v-inconsistent! weight felt good, but handled "heavier" than in the past. strength will come with time, but sheesh... my inconsistent movements showed in my inconsistent results. have to work on exploding under the bar more efficiently and locking out quicker. (side note: training with a cold bar in 32f weather sucks)

oh man, maybe i should’ve avoided doing 2 WODs today. i didn’t think the static WOD as a warmup was gonna be bad until i got into rounds 5-6 in the push presses. yeeeaah ... i’m gonna be sooooo sore tomorrow.

Sleep: 5
Stress: 7.5
Energy: 6 all-around
Health: cough still bad ... it really sucks!

Training Progress Overall

Good news: I’m up to 136# and about 90% capacity. Recovery is slow, but steady.

Still need to strengthen G/H movements and pulling movements. That would be...

G/H movements:

• squats
• kettlebells
• thrusters
• full cleans 

Pulling/Pressing movements:

• rowing
• pullups
• ring dips/muscleups
• strict press
• bench press

Some skill movements like doubleunders will always be a work in progress.

Cleans, jerks, snatches, and push movements are solid (I'm a cross between a yak and a llama, what do you expect?!)

Gymnastics & metcon improving, but may never be my strength. I'm built more like a beast of burden, not a spider monkey. However, that first muscleup is inevitable!

Posted via web from Tery's Diet & Training

2010 01 12 WOD: A little metcon to get things moving

I hate rowing. It's one of those things that I need to work on regularly. Coach Rudy and Paws really helped me smooth my rowing out so that I can learn to be a little more efficient. It's a process and I know I'll get there with consistency.

MetCon: 2k Row @ 9:11

Skills: Handstands, handstand pushups, dead-hang pull-ups, muscle-up transitions, double-unders, and hand balancing

So far, I'm functioning at about 85-90% of where I was before getting sick. Little/no soreness from yesterday's CFT and hopefully not too much tomorrow given how light/weak I am now. This was a bit of a lung-burner but it felt really good to be able to push myself again. Looking forward to getting my spit-fire aggression back!

2009 10 04 my monosyllabic WOD

practised 2x-unders (still suck), pullups, and hang/power snatch (form form form!)

pull ups @ 5-5-5 (blue & pink)

metcon: 14:10 30-20-10 reps of
- Push Press (53#)
- Pull ups (green)

with final 800m run (in my case, run/limp)

ugh. i become monosyllabic during the WOD - consequently, my IQ drops too. with that said, i called time after i finished the presses/pullups without running the 800m ... i'm such a lamer! (8:58, i wish!) had to re-do a few pullups and broke string, but strung 5 presses at a time. i'm still not 100% yet and missed most of my races this year, but perhaps this humbling time will help me reset and run better PS: watching anjali was inspiring today - she cursed at the bar, kept going, and finished strong