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.

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!)

Check!

These are photos of us in Talkeetna, Alaska last year. Most guide services require validation and review of all rescue skills prior to leaving for the expedition for safety and liability. Some types of climbers get insulted by it, but for us, no worries ... I think it was a fun activity to do together, we both believe that one can never practise rescue skills enough, and it was encouraging for us to demonstrate that we make a great team right before getting on the mountain :)

WOD? Check!

10 min AMRAP @ 5 rounds, 2 burpees
• 5 Burpees
• 10 Pull-ups
• 15 Power Wall Balls (14#)
  Ok, Drywall may call these "AIDS workouts", but they're helping me HTFU ... and (although I love you, Jimmy, and Derek's programming too), Bryce's programming helps me (and many others) put up some damned good numbers. I didn't see the girls there doing 10lb weighted deadhangs with us when I visited you at your box. Just sayin'. :)

Deadlift and Squat practise? Check!

DL: 5x6 @ 60% (165#) ... Matt played coach and shook his head a lot (equivalent to Bryce rolling his eyes, I think). What started out as Intermediate 4×4 @ 79% ended up being what you see above ... I struggled with unbroken multiples... pick up the bar, short rest at top, deep breath, tap down, then explode back up at tempo as fluid movements. Apparently, I have no problem keeping good form with singles, but my back kept initiating poorly when trying to string multiples... regardless of the weight (I even had a hard time practising them at 80#!). I can “feel” when I get it right, but it’s not consistent. I guess this movement is a skill I need to work on - it’s frustrating because my body just won’t do what I tell it to do. Old dog, new tricks?

Fixed line ascent and knots? Check!

Matt and I got our expedition training plan settled. We’ve been working on keeping our technical skills solid and making adjustments because we’re going unsupported and alone. Luckily, ascending fixed lines and practising knots isn’t a skill we have to worry too much about. Although time consuming and can wear the body down, we just do them, check them off, and move on. Cody had fun barking at us while we climbed about 20ft up the tree.

3:1 rescue pulley system? Check!

Practised getting loaded sandbags out in the forest preserve. The heat was exhausting, but we managed. Some interesting lessons learned and adjustments to be made since it’s just us 2 and there won’t be a 3rd on our rope to help make setting up initial anchors easier ... we’re still working out how we can stabilise an anchors to hold 200lbs from a self-arrest position before attempting to set up the pulley system. It’s possible, but our rescue system is going to have to be adjusted.

Time for yummy dinner. Finally.

Keeping it paleo ... but I definitely need to get more calories in (averaging about 2700 per day). I start feeling weak, lethargic, and light-headed when I go more than 2 hours. I wonder if there’s something wrong with my metabolism...?

Long day. Given how behind we are on wedding stuff and the project proposals I’ve been bidding on during the week, I wish there were more hours in it for us to be more productive ... I would be happy with an even 30. We should speak with Mrs O’Hara about this.

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...

Double up!

Took the last 2 days off in the hopes of resting enough for a double today. The goal here is to start getting my body accustomed to long, hard move days on the expedition ... here are my goals for the week Thu 16/6 - Fri 17/6: Rest Days Sat 18/6 - here we go!

#1 WOD: CF Total @ 520
• Squat: 165 (135-155-165-175f-175f)
• Press: 90 (65-85-90-95f-95f)
• Deadlift: 265 (185-225-255-265-275f)

Not my best day and definitely no PRs earned, but I still have weight to gain and 11 months of opportunities to improve until we leave for the expedition. Matt validated that the disparity in squat and deadlift results might indicate the need to continue working at those squat movements more and build on that deadlift. There’s definitely an opportunity to fix the knee caving and foot placement... which brings it back to how engaging that glute/ham chain better will help me get more weight moving. I can turn my total into a +600! I think I may also attempt with Billy S and Mike H next time as our #s are closer and they are good to work with. The fact that I matched my deadlift PR being 20lbs lighter than last year says something about the coaches and new cues they’ve taught me. Just need to do more, get stronger, and more confident with the movements. Press is down by 12%, but that’s better than down the 25% I was about a month ago. Chip chip chip away!

#2 WOD: 4 Rounds @ 25:40
• 800M Run
• 10 Hang Power Snatches (65)
• 20 Power Wall Balls (14)I REALLY need to improve my running, but I looooove HPS and power wall balls are easier for me to manage than that full squat in regular wall balls ... yes, yes, yes ... I’m working on that! Also, I should rest a little after doing the CF total... ouchy...

Post - TTB and ab wheel from my “Pick 2” list ... Oh yeah, the Ab Wheel of delight... not so much

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.

Aim Higher...

WOD @ 18:48

4 Rounds (20 min cap)

• 400M Run
• 20 Wall Balls (14#)
• 10 Pull-ups

Sodding 14# med ball taunted me the whole time ... my bad toe didn’t like the run either, but I just had to buck up. My breaks were too long and I found myself kinda ambling on that last run - but at least I survived and finished sub 19:00. I'm going to hear Matt scoffing at my weak sauce in my dreams tonight.

Part of me believes that I needed to aim higher ... there were many opportunities for me to just keep going, but I didn’t. Perhaps I was capable of a sub 17 time ... I think the only thing stopping me was me.

Post-WOD

• 10 Rope climbs @ 18' 12' ... yes, I had to get up the tree and hang/take down the rope myself ... sucked failing twice and having to start over. Not much of a climber these days, eh?! (I’ll post video of how sad they were later)
• 20 TTB @ 6-5-4-5 ... still not stringing more than 2-3 at a time ... even though I shook the cobwebs, I’m still kinda sore and pooped
• 10 deadhangs @ 3-2-2-1-1-1 ... sad, but kinda worn out

I thought I’d post photos of rope climbs we do at home. Matt enjoys watching me do the work myself and I know I need the exercise. I should also prolly consider wearing a rash guard, though ;) I fought the tree and the tree won... legs and hands were even more trashed

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)

sooo busted

15 min AMRAP @ 5 rounds + 12 WB 
10 Hang Power Cleans (85#)
15 Wall Balls (14#)
20 Lateral Jumps over Bar

I loooooooved this workout. I wanna do it again, actually. Monday WODs have been rather awesome lately - long durations with some heavy built-in.

HPCs definitely a fave movement - they were strong, steady, and unbroken. Good wrist flex, high elbows, hips moving well. Maybe it was a bit light but it offset the heavier wall balls that I struggled with.

Speaking of WBs, they were tough and really slowed me down - I had to break them into 3’s and 5’s. Clearly, metcon still needs to improve and I struggle with squats. I got annoyed that my body would not do what I was telling it to - so the f-bombs flew... (hey, change is incremental. I’m trying!)

The only thing I can think of with squats is weak glute/quad? I’m really flexible (17 years of yoga flexible) but I’m guessing I’m just really weak... or it’s mental. I’ll go into the gym on Thursday to get more eyes on it to find out.

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Notes

2on-1off seems to be working out a bit better for recovery and I tracked my schedule for the week ... yes, there was a huge difference in productivity ... but of course Coach knew that.

Getting distracted easily = need more compelling priorities

He sooo busted me. It’s the same tough love my father, my brothers, and Matt give. Seriously, you discipline-loving people drive me crazy. I hate it, but I also respond to it the best and know deep down inside that’s what it takes for me to get where I really want to go.

Got it. I made decisions last year, but the truth is, I’ve been avoiding putting them to action. Instead, I’ve put energy into distractions. I realise that first-things-first is the way to go. But FUD of losing my window is preventing me from shelving my dreams of being doc on the mountain and dealing with the here and now. I keep oscillating and it’s really annoying (and counterproductive).

Time to nut up or shut up.

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out of 10...

sleep: 4 (matt snores so loud, turkey hogs the bed, and cody farts)
diet: 6
health: 7 (see above)
recovery: 8 (until wed! ha!)
physical energy: 7
mental energy: 6
stress: 8.5 (decisions require action and change)

3/28 - 4/2

Mon 3/28

21-15-9 reps @ 5:45 (yikes! v-close to time limit!!)
Hang Power Cleans (65#)
Wall Balls (14#)
Box Jumps (20″)

Would've liked to go a little lighter/lower to get speed up, but we don't have 5# bumpers or a lower box @ home. Need to work on metcon REGARDLESS - this was a struggle and I was really slow!!

Post – 3 x 10 Glute Ham Raises

oh, i'm gonna feel these in a couple of days...

http://beyondthewhiteboard.com/workout_sessions/1154041

Tue 3/29

Ashtanga yoga (full primary series) ... yeah. v-sore glutes... i wanna chalk it up to having an asian ass... but that'd be wimping out. my glut/hams are flexible because of yoga, but underdeveloped in terms of strength. i think my squat movements will really improve if i can improve that... work in progress

Wed 3/30

15 min AMRAP @ 7 rounds, 2 DL
9 Deadlifts (75#)
12 Push-ups
15 Box jumps (20")

coach said i wasn't working hard enough because i wasn't cursing... that's kinda sad ... and maybe true because i think there was 1 more round in me. my goal was to do 7 rounds, so i was trying too hard to time each round at 2:30 ... which felt way too slow. i also scaled down weight instead of just doing it RX'd... it was too light (even though my form went to crap in the last round when i finally decided to go faster)

oh well. when in doubt, challenge yourself. lesson learned..

http://beyondthewhiteboard.com/workout_sessions/1159112

Fri 4/1

Lack of access to equipment prevented me from hitting regular CFC WOD, but I managed to do ashtanga yoga (full primary series). Better than bananas for diminishing soreness and working out the kinks (really sore from glute/ham raises!)

Sat 4/2 (CFC Fri 4/1 Makeup)

WOD: 7 Rounds @ 13:42
3 Hang Power Snatch (75#)
5 Handstand Push-ups
7 Pull-ups

Yay! Was able to get a WOD in! V-slow, but HPS unbroken (maybe light?). Still working on full depth for HPU. CTB unbroken in first round, then 2-3's. Still working on getting my "GRRR!" back on.

Post-WOD
me laying on the floor ... and then 5 x :05 l-sits

http://beyondthewhiteboard.com/workout_sessions/1166777

Still need to do power cleans, though.

---

So out of 10 this week ...

stress: 2-3

health: 85%

mental energy: 8

physical energy: 8

sleep: 7 (kitties are insane)

diet: 7 (i ate a whole pack of maria cookies, 2 orders of fried shrimp, a whole box of orange milanos, and a cadbury's on thursday ... oooh, so naughty on cheat day and probably not enough calories spread out each day, but diet is improving. boy did i feel the junk food hangover later, though.)

coming home

Woo! Fun first day back at the CFC box! Sooo luxurious
compared to our gritty home CF garage (and significantly warmer!). Also
didn't realise how much a goof I am until Carlo, Anj and Randy reprised a
few stories ... even Bryce chimed in about how Ben would get me fired up,
how badly I used to run (still kinda do), or how scary my rowing looked.
(embarrassing, but that's CFC love for ya ... I think?) I may be 3 months
out of shape, but I've still come a long way since last year.

Having said that...

Overhead Squat 5-5-5 @ 75-85-90

Metcon @ 5:40
30-20-10 Reps
Deadlift (110)
Wall Ball (12)

Post - BB Step-ups 5-5-5/leg

I put a bigger focus on quality (movement) over quantity (weight) today.
So I went lighter than RX'd because I thought this would be a good
opportunity to "re-baseline". WB felt good overall but the coaches noticed
that the bottom of my DLs were sloppy (turtle back, ugh I soo gotta work
on that). I allowed myself to break once per round and (apprently) only
spewed 2 bad words. The coaches and a few fellow CF'ers were so
disappointed, they called me soft... never a dull moment!

Truth be told, I was just beaming and thrilled to see everyone ... even
had to hug Bryce. Lots of new faces and green shirts. Even walking around
and seeing all the new equipment and cubbies made me get a little mushy
inside.

I read that "CF-Devotees" are a little fanatical in the non-CF media ...
but with all due respect, I suspect these folks have never really enjoyed
the taste of a supportive, tight-knit community like this ... the kind
that welcomes you "home" after being gone for as short a time as 3 months.

Stress: 5
Strength: 70%
Mental energy: 7
Physical energy: 7
Health: asthma still sucks but breathing better today. A lot of congestion
lately, though.
Diet: slightly naughty bunny, but not "awful"
Sleep: 7 hours next to "Mr-I-Shake-The-Walls-Snoring". He's lucky I'm
crazy in love with him and that he's so cute it hurts.

20100324 Training: Pizza and Ropes

I thought having a cheat day would be
ok now that the Paleo diet challenge is done (I placed 3rd, by the way -
hooray!) - but alas, some cheat days are not meant to be. What I should
probably try to do is find a balance that allows me to "enjoy food" and yet
still get the performance that I need. Having said that,

Pre-WOD: boston cremes, vanilla ice cream, and entire thin-crust pizza.
Totally regretted it during the WOD.

Strength: Pull ups & Rope climbing
Climbed part of the rope with Ross, we then mixed in ring and bar pullups.
There is a difference between 22-yr old male shoulders and 40-yr old female
ones. Ha! :)

Metabolic conditioning @ 6:00
30-20-10 reps
Hang power clean (65 lbs)
Wall ball (12 lbs)

... I'm taking a :03 penalty for jumping the gun. Rather funny given that
I'm not known for speed... at all... ever. Seriously,

Post-WOD: ran 2.75m home, then proceeded to finish off donuts and ice cream.
Yummy, but painful. I am afraid to know how poorly I will recover from all
this. Time to revisit the diet (or at least a more "normal" version of it)

Sleep: 6.5 hrs
Stress: 3 (I admit that I got some online retail therapy in)
Mental Energy: 8
Physical Energy: 7
Diet: 2 (see above)

20100312 Training: Chipper

Metcon @ 22min something

100 Box Jumps (20")

80 KBS 1 pood)

60 Wall Balls

40 pull-ups

20 cals on the rower

chip, chip, chip away. adam, ali, and tim were awesome pushing me through tonight... i was slow, but steady until the pullups ... then broken all over the place (literally and figuratively) ... finished right around 22 something. this might have been interesting scaled with my weight belt and no mini-band helping my sleep-deprived rear get through.

Knee pretty sore from my weighted run. I landed funny I think and it showed in my box jumps. Also not enough good calories. Dragging ass all week

I really need to sleep

Posted via email from Tery's Diet & Training

20100209 Training: West Loop fun!

Gymnastics: practiced Skin the Cat

Metcon @ 5:39 5 rounds
- 10 Burpees
- 10 Wall Ball

This was a lung burner. It was awesome. I did this with Tim next to me and we kept a great pace ...
until round 4 when it was struggle time. I went steady and unbroken on burpees, broke on wall balls
in 3's and 4's after round 2. Hit the wall on round 5, but just kept pace with Tim and was happy to
finish sub 6:00

Optional Post WOD
3x 5 Partner GH Raises (rest as needed) These were pretty fun - not as much as skin-the-cat, but good fun. Got toe cramps

Posted via email from Tery's Bits and Bobs

20100202 Training: Aggressive indeed!

I'm feeling better. Diet and rest are making big differences.

Power Cleans 5-3-1+
1RM+5 @ 67.5%/76.5%/85.5%

5 rounds, unbroken reps of:

• Wall Ball @ 12lbs
• Hang Power Clean (45% of 1RM Clean)

30 seconds of rest in-between exercises

A break on the wall ball is any non-movement with the ball in hand.
A break on the hang power clean is any pause more than 2 seconds at the top or bottom.

Optional Post WOD: 3x max push ups (90 seconds rest)

---

Coach agreed that I'm still not @ 100% work capacity so I scaled back 10% from my lifting totals today. I'm almost there and only about 100# underweight now ... (yes, I gained 8lbs back! Woo hoo!)

Power cleans: 85-95-105(5)
1RM = 135#

• 67.50% @ 91 (82 scaled)
• 76.50% @ 103 (93 scaled)
• 85.50% @ 115 (104 scaled)

Strength ambling back, but I can't sustain. Weight gain, food, and rest. I'm on it.

• WB 12#: 27-26-15-13-7
• HPC 63#: 27-19-15-15-10

Wasted a few WB reps not hitting red line. I also want to apologise to everyone last night. My hands refused to cooperate in spite of having plenty # left in me ... Thus, I got rather angry when I'd break and got a little
"vocal". Can I call a do-over? ...at least for fun? This was awesome and arguably my favorite WOD :)

Pushup Max: 10-10-8
Beh. It's gonna take time

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 14 Makeup: Tery's 1st workout back

last week, Coach met with me to check progress

2009 11 22 WOD #2 - I did it!

apologies for not posting this last night, but better late than never!

Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.

Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs

This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)

My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.

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