Mon 3/14 - Fri 3/18

ok - Matt and I have a subscription to BTWB and it’s pretty good at tracking. I’m going to stick with it since he renewed our membership and it helps me measure my output (and laziness - ha!). I’ll also keep blogging... but it’s too much to post to the CFC blog, this one, and BTWB so I’ll try to post daily on BTWB, post once weekly here, and hope for the best. Here’s the link: http://beyondthewhiteboard.com/members/12929


Diet

all of my intake has been paleo this week except for my cheat day on thursday, although I still need to structure it better (measure, caloric tracking, time, etc) as well as minimize the sugar I’m consuming.

cheat day consisted of D&D holes, croissant with bacon/cheese/egg, has browns, a scoop of ice cream, and a quarter pounder meal. it wasn’t as epic as other days, but certainly made me feel sick later and is probably clogging the hell out of my arteries... ugh

ok, so I have an addiction to dried cherries (among other things), but now that I’m up to 135# and am struggling to jerk 22% less than my PR,  my inner athlete isn’t tolerating my inner lazy ass any more... plus my little pooch, although funny after being too skinny all summer, isn’t that funny any more... I’m also afraid of what my cholesterol looks like after 6 months of inconsistent eating.


Mon 3/14
4 Rounds
A1 – 5 deadhang pull-ups

WOD: 5 Rounds  of (12 min cap)
10 Deadlifts (45% of 1RM @ 125#)
15 Wall Balls (14#)
20 Box Jumps (21”)

tweaked my shoulder during warmup and pullups, so i did ashtanga yoga today instead (about 90 min). looks like great fun so I will try to makeup on friday.


Tue 3/15
Jerk 1-1-1-1-1
Then 1 mile @ 8:12

Which is only :15 faster than my 5k PR pace?!? It felt ok, but I’m not convinced I really pushed myself? (or I’m just SLOW!) Well, at least I’m consistent? :) Should add that to my growing suck-list.
Will makeup Jerks in the morning so Matt can watch. shoulder is still annoying


Wed 3/16
Jerk 1-1-1-1-1 (makeup)
@ home this morning: 95-105-115-125-135

love love love jerks, but still need to work work work on getting under the bar faster. wanted to keep going and am roughly 22% away from my PR, but i still have 14.5 months

CrossFit Games Open 11.1 @ 4.4 rounds
10:00 AMRAP
30 Double-unders
15 Power snatches @ 55# (Rx'd)

OMG. That hurt. Doubleunders totally saved me - broke 1-2x max per round. Power snatches were slow, but steady + consistent. Last round, I mixed up the order. Good stuff - I rate it level 2 fun.


Thu 3/17
ashtanga yoga (90 min). full primary series.

yesterday’s WOD hard-boiled my shoulder - it now has radiating/shooting pain down the arm. very knotty just below the left scapula and uncomfortable. the pain definitely showed in my ROM during some of my more advanced standing and inversion postures but I was able to breathe through most of it. (and for those of you interested, I practise ujjayi breathing techniques. michael grady wrote a good article about it here: http://www.himalayaninstitute.org/yi/Article.aspx?id=550 and here’s a decent definition of it at wikipedia: http://en.wikipedia.org/wiki/Ujjayi_breath)


Fri 3/18
ashtanga yoga (90 min). abbreviated primary series.

pain pain pain. shoulder still has distal pain radiation in left arm. ROLLING rolling golf ball helps, but I need to see chiro asap. yoga helped but I think I’ll just exasperate whatever this is if I try to makeup monday’s WOD. kinda pissed because it looks like good fun and my head seems to be getting back in the game.

Gonna re-work my training plan too. I didn’t think about recovery or incorporate yoga into it at all. I take yoga for granted because I practise almost daily and treat it as more of a personal prayer/meditation activity than a physically therapeutic application... if not for yoga, I wouldn’t be able to do a myriad of CF movements like l-sits, handstands, shoulderstands, etc...

Video from yesterday's Valentine's Day WOD

5 rounds of
- 5 deadlifts
- 5 hang cleans
- 5 push jerks
- 5 squats

what i thought was 45-45-55-65-75 looks like 45-45-55-65-85 after looking at the video ... seems i'm back to being space cadet because it looks like i misloaded the bar on the last round ... i think i put the 5's back on when i switched out the 10's to the 15's ... ( i knew i was little pooped, but i also knew it felt heavy!)  whatever, i finished it whether it was 10# more or less. i really liked the workout, though.

round 4 @ 75

round 5 @ 80 (part 1) ... yeah, lost balance, kinda sat down, but managed to keep it together and get back up... only to fail on the transition to push presses. ha!

round 5 @ 80 (part 2)

i know, they looked more like push jerks... old pack mule... err, dog trying to embrace new tricks.

20100310 Training: No rest for the weary

<!-- Converted from text/rtf format -->

Jerk 5-5-5+ reps at 60%/70%/80%

85-98-113(8)

I loved doing the jerks. Even big Eric was there to coach me through. But my body wasn’t cooperating. I’d been running on fumes for the past few days trying to study for exams and prepping for papers. I had been averaging 3-4 hours of sleep per night for the last 3 nights and finally crashed.

I think I had another 3-5 reps in me … but the body can’t do much when it NEEDS to sleep and eat more.

Metcon 5 rounds: DNF

8 Overhead squats (60)

30 Double-unders

Optional post WOD: DNF

3x Max push ups (90 seconds rest)

Oh yes, big DNF’s. after the jerks, I could barely walk or set up. I was dragging and waddling around I was so tired. When Coach asks you twice if you’re ok and gives you a funny look, it’s time to get over the ego, go home, and get some frickin rest.

I may have been able to get away with this when I was 25, but I can’t do that anymore at 40. The pneumonia debacle was a big, humbling wakeup call … better to play it safe and I won’t lose much missing a day. We just make it up on the next and fight another day.

Speaking of the fight. There are many reasons why I scream, curse, and get myself into a rage when I work out … its how pissed I am that my 40 year old body won’t perform the way I want it to or recover as well as it used to. The frustration level manifests itself into a kind of “workout rage”… that and the fact that I have raging hormones, it’s a nice release to get it out, and it’s a little hard to control when I get to a certain intensity level.

Posted via email from Sine Qua Non

20100227 Training: "DT" ish Mess

Strength:
Bench Press Reps 3-3-3+ @ 63%-72%-81% of 1RM (120)

85-90-100(3)

Miscalculated. I needed to do 76-86-97

Metabolic Conditioning:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds @ - Deadlift
- Power Clean
- Jerks of any kind

Repetition Schemes:
A. 9-6-3 reps @ 200# men/135# women
B. 12-9-6 reps @ 155# men/105# women
C. 15-12-9 reps @ 135# men/95# women
D. 21-15-9 reps @ 95# men/65# women
E. 30-20-10 reps @ 65# men/45# women

Yeaaahhhh... So the goal was to do "C" to test the balance of my strength,
but my head got stuck wanting to do the 21-15-9 rep scheme after Skins Scott
and I talked through possibilities. So I ended up with:

Round1: 21-15-9: steady, but unbroken

Round2: 21-15-9: steady, broke once each set. Felt heavy and I started to question if I did the right weight

Round3: 21-15-9: slow, steady chipping (7's, 3's, 2's). Got heavier and the mind game started, "Something is wrong, this is too heavy for round 3. No T, you're being a wuss. Just keep f'ing going..."

Round4: 21-15-9: slower, kept chipping (6's, 3's, 2's) with my head game still going back and forth

Round5: 21-12-12: slower but still chipping at 3's and 2's, and then I look up at Eileen cheering me on next to the board and notice... "Huh?! Oh S###!!! I was supposed to do 15-12-9?!?!?" ... grinded out what was left with a time of 16:58 ... under the 20:00 cap but beyond myself. ... not only was I upset that I did more work than I needed to, but how poorly I kept it together slapped me in the face. I was all over the place. I failed reps and had to redo them in rounds 4 and 5. I lost form and ended up push pressing some of my jerks. The last round, I did 12 cleans and 12 jerks. Heck, I even did a C&J during one of my failed clean reps. "BA" that I did more reps at the higher weight? Not so much. More like "DA" (dumbass!). The fact of the matter is, the coaches put a lot of work into programming and working with us to improve our skills, power, and efficiency - I defeated the purpose of the WOD by not paying attention to detail and not focusing more at the tasks at hand. I may be "strong", but I also need to be smart, aggressive, and powerful too. I need to pay attention. Staying dialed-in is probably one of the reasons why I gas out earlier than I need to, work inefficiently, and waste time. I should have been able to finish this sub 15:00. I missed out on a great opportunity to improve movements I use naturally on the mountain. Big FAIL and hard lesson learned 68 days left and I have to stop putzing around

Posted via email from Sine Qua Non

20100227 Training: "DT" ish Mess

Strength:
Bench Press Reps 3-3-3+ @ 63%-72%-81% of 1RM (120)

85-90-100(3)

Miscalculated. I needed to do 76-86-97

Metabolic Conditioning:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds @ - Deadlift
- Power Clean
- Jerks of any kind

Repetition Schemes:
A. 9-6-3 reps @ 200# men/135# women
B. 12-9-6 reps @ 155# men/105# women
C. 15-12-9 reps @ 135# men/95# women
D. 21-15-9 reps @ 95# men/65# women
E. 30-20-10 reps @ 65# men/45# women

Yeaaahhhh... So the goal was to do "C" to test the balance of my strength,
but my head got stuck wanting to do the 21-15-9 rep scheme after Skins Scott
and I talked through possibilities. So I ended up with:

Round1: 21-15-9: steady, but unbroken

Round2: 21-15-9: steady, broke once each set. Felt heavy and I started to question if I did the right weight

Round3: 21-15-9: slow, steady chipping (7's, 3's, 2's). Got heavier and the mind game started, "Something is wrong, this is too heavy for round 3. No T, you're being a wuss. Just keep f'ing going..."

Round4: 21-15-9: slower, kept chipping (6's, 3's, 2's) with my head game still going back and forth

Round5: 21-12-12: slower but still chipping at 3's and 2's, and then I look up at Eileen cheering me on next to the board and notice... "Huh?! Oh S###!!! I was supposed to do 15-12-9?!?!?" ... grinded out what was left with a time of 16:58 ... under the 20:00 cap but beyond myself. ... not only was I upset that I did more work than I needed to, but how poorly I kept it together slapped me in the face. I was all over the place. I failed reps and had to redo them in rounds 4 and 5. I lost form and ended up push pressing some of my jerks. The last round, I did 12 cleans and 12 jerks. Heck, I even did a C&J during one of my failed clean reps. "BA" that I did more reps at the higher weight? Not so much. More like "DA" (dumbass!). The fact of the matter is, the coaches put a lot of work into programming and working with us to improve our skills, power, and efficiency - I defeated the purpose of the WOD by not paying attention to detail and not focusing more at the tasks at hand. I may be "strong", but I also need to be smart, aggressive, and powerful too. I need to pay attention. Staying dialed-in is probably one of the reasons why I gas out earlier than I need to, work inefficiently, and waste time. I should have been able to finish this sub 15:00. I missed out on a great opportunity to improve movements I use naturally on the mountain. Big FAIL and hard lesson learned 68 days left and I have to stop putzing around

Posted via email from Tery's Diet & Training

20100204 Thu Training: Wed Makeup with Freddy's Revenge

"Freddy's Revenge"

5 rounds for time of:

5 shoulder to overhead (110% of 1RM press)

10 burpees

Freddy was scary, but I managed. Working in the corner helped me focus at the task at hand. Went unbroken on everything and had a steady pace ... I love push jerks cause it's a backpack movement to me, but 6:16 seemed a little fast @ 95lbs? ... maybe I wrote it down wrong?

Well, 110% of my 1RM press of 95lbs would be 105lbs so cutting that 10% (10lbs) off would make a difference. Also, push jerks is on my list of favorite movements (like pushing up ice blocks for a snow shelter or pushing up my backpack over a snow lip during a climb) and being 12lbs underweight helps me get up and down those burpees a LOT faster. If it’s wrong, someone please call me on it because it seems awfully fast no matter how I rationalize it.

Double-under PR day, though. When there's no pressure of a clock, I string them along ... even listened to Bryce answer my question about scaling as I produced that 20 PR ... relaxed, mindlessly mindful, and just doing what needs to be done. Tina and Alex were right. When I over-think things, I am my own worst enemy.

Posted via email from Ancora Imparo

20100130 Training: Dirty South!

Today’s training was accomplished at the new and fabu CrossFit WestLoop (one of the 2 CFC locations). I really like having all the space and am looking forward to getting myself on that sled on a regular basis. Climbing, yoga, and running won’t quite prepare me for dragging a 70lb sled with another 50-60lbs on my back . . . so all the variety CrossFit brought me will be welcome indeed. Well, rowing, double-unders, and box jumps . . . they are unnatural exercises and spawns of Satan
. . . anyway! Here’s what I worked on today:

Strength Conditioning:
Jerk 3-3-3+  (Target 63%-72%-81% @ 1RM +5#)

Metabolic conditioning:
Workout #3 from 2009 Dirty South Crossfit Games Regional
8 minute AMRAP of:

• 5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
• 10 CTB pull-ups Optional Post WOD 3x max ring dips (90 seconds rest)

AMRAP = as many rounds as possible

---

Jerk: 85(3)-95(3)-115(4)-125(f)

Lifts felt solid until I went over 100. Clearly, my strength isn’t back yet, but I’m confident it will be soon. My goal is to be back to 100% (135# 1RM) by mid-February, then attempt a PR sometime in March. Ultimately, I want to be able to jerk Matt’s weight. So maybe if we starve him some and I pump up a lot, this dream could become a reality ;)


Metcon:  5 rounds, 2 pullups
Yeah, this one was tough. I had to redo a few reps because I didn’t have the right movements on the first round and needed to find my rhythm. Once I did, I wasn’t super fast, but I didn’t break any C&J’s. Pullups were CTB for the first 3 rounds, then to chin. Broke pullups in 5s, then in 3s. Not enough strength to go bandless, but I’m getting there.

Speaking of progress, I can’t say enough how much I appreciate having such good coaches to keep the movements legit and help me get more efficient. As small as improvements are and as slow as I am, their help has made a difference and the results are beginning to show. I find that certain coaches (and even regular members) are especially helpful with certain things. I really appreciate the community in spite of the fact that the cost of membership is rather high.

2009 12 19 Makeup WODs: slowly getting back!

I am not back @ 100% still, so I found myself working on skills and doing some of the strength work. I really wanted to do more metcon, but after blacking out a little on Wed's WOD and getting a reality check, I'm kicking my ego aside and trying to do something.

So...
* HSPU 7-7-8 (banded)
* Ring DH Pull-ups 2-1-2
* 75 Double-unders (strung 5-5-12-4-6-8-4-5-3-6-6, singles throughout)
* Pushups 10-8-10

Friday 18 Dec:
Jerk 3-3-3+ @ (135/1rm) 70%(94.5), 80%(108), 90%(121.5)
Felt weak after doing skills and moving earlier today, so I failed 1st rep @ 120. Need to really get more aggressive getting under the bar too.

Saturday 19 Dec:
Squat 3-3-3+ @ (165/1rm) 70%(115), 80%(130), 90%(150)
It felt much heavier than I thought it would and I need to work on my knee tracking. Its amazing what you can catch/learn when you video.

Overall, it wasn't easy, but I didn't feel woozy or like I'll be wiped out for tomorrow. I'll be back for another day. Hooray!

2009 11 30 WOD back after Thanksgiving

today wasn't easy. It's one of my favorite workouts as I'm really learning to love oly weightlifting, but it sneaks up on you no matter how much you like it. HPC's are one of the new lifts I'm really beginning to like and get a little proficiency in.

Strength: Snatch @ 65-85-95f-95f-95

Spent time working on form and efficiency. Ran out of time to attempt 105# a second time, but practice will get me there.
Metabolic Conditioning: 21-15-9 reps @ 5:40
- Hang power clean @ 65
- Push press/jerk @ 65

I went slightly heavier than the RX'd 50% of Clean and jerk max (my PR is 125# so far) but it felt good to push myself to failure. Truthfully, I could have made the sub 5:00 goal, but I made the mistake of breaking during the 2nd round and dropping the bar to rest too much . . . instead of resting while holding at the top, I wasted time dropping the bar, cleaning it up, and then finishing the push presses . . . and then I stared at the bar a lot too. It easily added a minute I didn't need to add. Ironically, I was killing the first round and fought well through the last . . . I just didn't keep up a steady pace through the 2nd.

Ran 5k to the box and part way home . . . it was dark and it's Chicago . . . plus I run really slow!!! ;)

2009 09 30 Rolling Deep

Strength: Push jerk (5-5-5)
Did an extra round at 53lb to warm up, then 53-73-83 ... my body felt like it could do more, but it's important for me to nail down the mechanics since I'm still new. (oooh ... if I only had those lovely Rogue Do-Wins)

Video of my mediocre push jerks (hope it shows up):


Metcon: 4 Rounds
- 400m Run (last 2 rounds on row)
- 10 Front Squats (53lbs)
- 10 Kettlebell swings (35lbs)

I think I should have pushed harder and not break up the sets - it lost me a lot of time. Mediocre squat depth on last round. Flipping IT band stinging me so I ended up on the rower again. Mediocre performance, IMHO

2009 09 12 earning today's WOD

tomorrow is a rest day, but today, i still have to earn it.

so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.

“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.

5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks

my very first dt wod @ 11:10
w2/85#

really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!

today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
                 12-9-6 rounds, not 12-9-9
                 w2 = 80#, not 85#
5. get under the f’ing bar