subtle and steady goes it…

2:1 schedule still going ...

5 rounds @ 10:48
• 10 Box Jumps @ 20"
• 10 pullups
• 10 pushups
• 10 situps
• 10 squats

kept box, situps, and squats unbroken, pullups in 3-4's, pushups in 4-5's, and breaks at no more than :05 ... goal was to do sub 2:00 rounds, so i still have work to do

Post:
• 3x10 TTB
• 2x250m row @ sub 2:05
• 5x7 GHD

... i'm sure DOMs from yesterday's masochist-fest will set in tomorrow ... get some!

keeping with the paleo diet, I’m finally getting into the swing. I let myself become such a junkfood junkie that getting myself to cheat only 1 day a week was a struggle

for me, it’s helping me recover more efficiently and lets me work harder (ie, less suffering during workout). got a routine finally and now matt is on board… more on that laer

mental chipper delights

1K Row
1 Mile Run
50 CTB Pull-ups
100 Games Standard Push-ups
200 Air Squats
1 Mile Run

Ok, I gotta say this. While today’s wod was AWESOME and I’ve come a long way on rowing and pullup skills, I am once again the DORKNESS MONSTER … I took a wrong turn somewhere, then down the block and saw THAT THE BOX WASN’T THERE! So I ran back around… 48:15?

Pushups were v-slow, but steady in broken in sets of 10 doing 5 on the knees and 5 strict... breaks no longer than 5-7 seconds ... it’s the little things. Pullups are getting better and I managed to keep each attempt at multiples until the last 10 reps ... when my arms stated to give out, I had to chip it out with singles... yeah, I had to work up a good angry for those.

The real trouble were with the squats ... all squat movements tend to give me a hard time. I broke those up in 15’s and 20’s and got pretty woozy around 150 ... mentally, I was all over it. Physically? Ooh... sometimes the body refuses to do what you want it to. But I had my sights on the end and got that last mile done ... well ... after going around the wrong block and then going back to finally find the finish :)

Another day, another WOD

Back Squat: 5×5 @ 115

Oops… I got confused and went 5×5 … I also went lower than 88% to maintain integrity in ROM (and an extra round for practise). It felt awkward, but improved… Kurt’s “puppet-string-pulling” and “turning-the-saucers” cues have helped A LOT and I was sincerely shocked to hear Coach say that they were the best looking squats he’s seen me do ... so either I’ve actually improved ... or I REALLY sucked awful before...

Metcon @ 8:17 (12min cap)

10-8-6-4-2

Deadhang Pullups

Strict HSPU

Suspended from purple bands for HSPU (in the hopes of weaning myself away from the wall). Since I was 3+ min under the cap, I think I scaled too much. I used the purple band for less than half of the deadhangs in rounds 1&2. I need to challenge myself more and stop overthinking it

Post-WOD: 1 min max cals, 1 min rest x 3 @ 16-16-15

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.

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!

---

	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)

---

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).

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!

---

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! :)

---

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)

I heart chippers and getting back into it!

For Time @ 15:46 (20 min cap)

40 Hang Power Cleans (75#)

40 Box Jumps (16")

40 Burpees

40 Calories on C2

20 Hang Power Cleans (75#)

20 Box Jumps (16")

20 Burpees

20 Calories on C2

doh! AWESOME WOD that beat me down and called me susan!

i was chugging away until the 2nd round of burpees ... then BAM! dry heaves and started staring at the floor!

then my ego got slapped when i saw jessica blast through and had 5 calories on me by the time my sorry butt finally hit the rower - wow! baby has not slowed THE FURY down! what a tough chase!

I finally finished 2 calories behind and hit the deck!

woo! this was a great lung burner - level 2 fun indeed!!!

Broke 1x on 1st round of HPC’s, then twice on 2nd round ... god, I love HPC and they felt good. just wish my body would keep up with my head!

Broke 2x on each round of the box jumps. we only have 24”er have at home, so 16” was a blessing!

Burpees felt ok in first round, but dry heaves hit on the 2nd round and I really found myself falling behind there

My rowing has improved, but fatigue and inconsistent movement prevented me from pulling more efficiently - I found myself pulling 2x per calorie instead of 1-1.5 pulls per calorie. ANY rowing ability I have I owe to coaches Bryce, Ben, and Rudy, I was a TOTAL mess before they taught me what to do... trust me, anyone knows how embarrassing it was... in fact, almost as bad as how I used to run! (oh yeah, THAT bad! ha!)

I’ve always enjoyed the mental challenge of chippers and I have to admit that bodyweight WODs are helping me build a little confidence because my strength definitely isn’t back yet. Partnering with Ali G has been great and it feels so good to get back into the box more and more.

---

Overall, I’m starting to feel my head get there - little by little, bit by bit... just chipping away. Sometimes ya gotta let yourself hit rock bottom before you get your “GRR!” back on. I’ve still got 14 months until Denali and 6 months before the wedding, so I’m not kicking myself toooo hard just yet.

Monday, 11 April

Alison and I agreed to make this WOD up on Sunday so we can do it together. Unbroken pullups look really intimidating so we agreed to hold off. I worked on 10 deadhangs, did 50 situps, 50 TTB (the bar at home is easier to string, go figure!), ran 800m with the dog, and did 30 pushups. It’s not much and I didn’t time it, but I managed to do something given how sore I’ve been.

Sunday, 10 April

Really needed a day off, still sore and needed more calories. I’m clearly not eating enough.

Saturday, 09 April

Kinda sore from yoga! My hamstrings and arms are sore from all the inversions and bound bends. I went really deep on friday and managed to get into full posture expressions - balance and strength slowly coming back. yay!

Friday, 08 April

Ashtanga Yoga, Primary Series, 90min ... get ‘er done.

Post yoga
worked on Pullups, TTB, pushups, and situps. I think I'm going to do at least those since I can sneak off for a bit each day.

---

so this week...

Sleep: better, averaged 5-7hrs
Strength: 80%-ish
Mental energy: 8.5
Physical energy: 8
Stress: 7 ... I hate my professor and lab partners
Diet: 5, not too naughty, but also not enough quality calories
Health: cloggy lungs and 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

20100309 Training: Finishing up with a 2k row

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Today was the last day of the paleo diet challenge. I rowed my heart out, went home, and pigged out so much I stayed up all night wired from the sugar and felt sick the next morning. It was beautiful and I plan to do a bit more cheating this week.

Today’s workout: 2k row for time

I shot for sub 9:00, ended with 8:43 (2:10 pace). Definitely improved thanks to Woods Bros most excellent coaching and a few friends barking at me to consistently pull hard. I don’t HATE rowing, but I’m not that crazy about it either. I’m still learning how to be more efficient and how to built up that gas tank so I can stay strong in the last 750m. it was good.

So what does this have to do with my training for Denali? A little in that my body is adjusting to the demands of sustaining work output over longer periods of time and strength comes in different forms. The thing that strikes me the most was that I’m starting to recover well – I wasn’t completely floored or wasted 30-40min afterwards. I was ready to go again … this is huge since we climb, cache, or carry 8 hours each day with very heavy packs during the expedition (which is about 21 days).

I think what I enjoy the most about crossfit is that it’s constantly varied … so that everyone has the opportunity to showcase their strengths and expose their weaknesses. No one seems to be immune to the different parts of the workout – so everyone there collectively suffers and strives in their respective areas. I may have the strength to get a heck of a lot of weight off the ground and move it around but I don’t necessarily have the gas tank to do the body weight stuff that the smaller girls can. One girl’s 135lb power clean is another’s 24” box jump or muscle up.

I think because of this, I’m improving. With all this varied work, I’m glad to know that my 60lb backpack and 80lb sled won’t prevent me from “pulling my own weight” after 8 hours of climbing with it and helping to set up a bomber-proof camp, build the snow/ice shelter, pull someone out of a crevasse, or gear up for a technical pitch.

Coach will be incorporating my weight belts into workouts now that I have to start more “pack mule” training… lots of dragging heavy weight, carrying heavy weight, pulling heavy weight, pushing heavy weight, and lifting heavy weight … all the stuff a mountain girl needs…

Well, maybe another 15lbs of lean muscle and a bigger gas tank would be nice… I’ll never turn down more strength and endurance ;)

Posted via email from Tery's Diet & Training

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

via Ping.fm

Posted via web from Tery's Diet & Training

2009 10 07 WOD: The Fast and the Furious?!

[Note: this is an old workout transferred from my notebook to this blog so that I can track better]

Ok, seriously ... WTF? I really need to work on form and flexibility. My head was there, but my body wasn't doing what I was telling it to. Very frustrating!

Warmup:
- Squat Drills
- 400m run

MetCon @ 6:56
50 OH Squats @ 25#
200m row every time you break the squat/drop the bar

(I broke at 25 and then again at 40 ... boy I was pissed on that last one! I didn't have to drop the bar and really felt like I quit mentally)

Sleep: 6hrs
Performance rating: 2
Nutrition rating: 4
Stress: 5/6

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 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

20091027 WOD "TABATA Something else"

Complete 32 intervals of :20 work then :10 rest

• first 8 intervals are pull ups
• second 8 are push ups
• third 8 intervals are sit-ups
• last 8 intervals are squats

There is no rest between exercises.

 

The total score is determined by adding up the total number of reps in any set of each exercise.

---

Pendlay Row: 63-83-93 (worked on form, work on weight next time)

 

Total Score @ 261

• Pullups: 41 (8/7/7/5/4/4/2/4 blue band)
• Pushups: 50 (9/8/7/5/5/6/5/5 knees)
• Situps: 64 (10/9/9/8/7/6/7/8)
• Squat: 106 (14/13/13/13/12/13/13/15 too slow)

 Instead of pushing hard, I paced myself out of fear of losing steam ... such a mental game!

 

20091014 - Snatch! and WOD

redemption is my word this week

Strength: Snatch 1-1-1 @ 55-65-75

head still in "power clean mode" - made ben giggle @ my confused "snatch cleany thing" ... could have cleared more if i moved correctly. i clearly have work to do

Metcon 2k Row @ 9:33
"rowing all over the place" - still awkward and inefficient. output didn't match the effort. should be working at least 1:00-2:00 faster.

tapped PAWS for rowing tips … he's so awesome. i have a hero crush for paws like steve house.

2009 09 29 Practice

Metcon 5 Rounds @ 9:01
- 100m Row
- 10 Burpees
- 10 Pull ups: blue band

Paced, unbroken sets until round 5. Bryce's MB Clean drills and the wall squats were really good - sadistic, but good

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 07 Fun (but tough) WOD today!

Fun (but tough) WOD today!

 

"In teams of three: Row 21-15-9 cals, burpees, push press.

 

One person will row, the others will do burpees or push press as long as it takes the rower to finish their respective calories."

 

We were a slow, but high-scoring team (14:30 +/-). for my part:

• burpees: 19-16-11
• presses: 15-11-9
• row: average 27 rpm

we over-thought how to keep track of #s and i messed up on my 21cal row round, so it slowed us down. it hurt. but it was fun