so many, so tired, so sore … so good

i was tickled pink to sneak into CFC for a lil visit on my rest day ... rudy gave me crap (I expect nothing less), bryce rolled his eyes at me, ambassador called me skinny, and i forgot my jacket ... funny how things change but stay the same … god, I love those guys

I also love all the snow ... love love love love loooooove the snow ... love it, hate it, and just can't stop looking at it ... makes for easier sled pulling and cushioning for my knees ;)

matt and i are still working high volumes with 2-a-days 3x a week to help us prepare for those long, hard camp move days (periodisation!?) ... doing our wods in the forest preserve, non-heated garage, and backyard in this snow-packed, subzero weather is definitely keeping me innoculated ... but i still miss WOD'ing with the gang in the nice warm digs and being able to sling f'bombs without being lectured

so I haven’t been posting my daily wods … but i have them all on my little cards (which I keep pretty organised) … I found it too time consuming to spend the additional time to post them (plus I don’t think anyone actually reads these) and matt seems to enjoy cataloging our workouts on his laptop. me? I just do what I’m told.

squats are still weak (and awkward) … its strange because I use the same legs to pull 150-200lbs for hundreds of meters in the forest preserve … I’m sure there’s something mechanically going on that I can’t seem to figure out.

tweaked my elbow pretty bad and there’s little I can do with it without the searing pain giving me what for. I also think I’m running incorrectly because my lower back starts to hurt … this is a new problem and I have no idea how to correct this.

overall, I’m working steady… expeditions are 10-21 days long, so it’s not like a marathon where it’s over within 5 hours or

health = 8
mental = 7.5
endurance = 8
strength = 7
recovery = 3
diet = 5
sleep = 6-7hrs

12/1–12/5 oh yeahh…

Thursday – 1 Dec (2 month anniversary – yay!)

5 rounds @ 7:45

7 squat clean @ 65#

14 KBS @ 1p
tried to be light and fast … and unbroken … squats not pretty, but at least matt didn’t make me redo them!

Sunday – 4 Dec

5 rounds @ 13:25

7 hang snatch

11 TTB

15 pushups
um ... in addition to the list in the photograph, i need to work on my counting skills ... i either did 5 or 6 rounds ... in the midst of all my excitement, i also did 15 ttb and 10 pushups for the first 2 rounds until i checked the card ... sheesh ... deadlifts were rough and not well-tempo'ed by the time i got to 225, so i backed off and worked on ring dips ... max effort for 3 rounds @ 8-4-4 with the lil blue band ... yeah, weak sauce

Monday – 5 Dec

Barbell Complex (Find heaviest load unbroken)
5 Rounds NOT for time:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat

awesome … my average was only 10% under PRs (net 9% gain pre-wedding)

… don’t laugh, but i remembered cues bryce used on me when i first started CF’ing and visualised picking up my backpacks … validation that fixing ROM can make things better (or i was just lucky and i’ll be hurting tomorrow)

6 months and work still to do…

Week of 11 Nov: Long & Heavy

Long & Heavy

Travelled a LOT this week, but managed 3 long/heavy workouts.

Tuesday: 5k
Wednesday & Friday: 200-rep body weight WOD
Monday: squat ROM workshop
Sunday: 4.5mile, 40lb, 14min pace rucking ...

So the idea of doing all this endurance work and not enough strength work will prevent me from gaining weight ... but the truth is, I struggled the most with endurance when we climbed Denali and not necessarily strength. So we shall see...

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.

---

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.

big girls need love too

Too big

(around 165-175lbs, post baby)

Yeah. This is what happens when I took too much time off from climbing and getting outdoors. This is just fat.

Too skinny

(around 120-125lbs, post expedition)

This is what I usually look like after a big climb. The altitude, elements, and hard work tends to take a lot out of you. This is also what happens when I don’t eat enough (or eat enough of the right foods). This is what I call skinny fat.

Too funny

... he he he ... sorry ... I digress ... blame it on Ali G :)

4/2011	5/2011	7/2011

Getting there

(around 130-135lbs, early training)

Re-setting and building baseline for body weight strength, endurance, and recovery. Getting myself mentally disciplined for the tough road of training ahead. I’ll spend time detoxing my body, putting weight back on, more more efficiently, and breaking bad habits (there are many!). I’m not quite there, but it’s a good start. The photo of me in the red top on the far right was taken today.

Just right

(around 150-155, pre-expedition)

Last 3-5 months before the expedition. I have the muscle weight and a good layer of fat for those long, hard climbing days. I can usually lift a lot more, can maintain heavy work capacity for longer periods, and recover more efficiently. Diet is super strict, calories are really high (4000-4500cal per day), and there’s no room or inclination for food cheating. These aren’t the most accurate photos of me pre-expedition, but they’re the closest ones I could find.

Denali 2010 Team

Matt (220), Me (155), Jetze (235), Matt (210), Dustin (210), Mark (215)

Laurens (220), Franz (230)

Pack weights: 55lbs

Sled Weight: 80lbs

For Denali 2012, it’ll just be Matt and Me... with an estimated 25-30% increase in weight because we don’t have a larger team to spread out the burden of group gear.

WODs I forgot to Post... Duuuhhh... sooo behind

7/05 Filthy 50

For time:
50 Box jump (21”)
50 Jumping pull-ups
50 Kettlebell swings (1pood)
50 steps Walking Lunge
50 Knees to elbows
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.

did this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … I really couldn’t scale too much ... had to go 45# bar, 1 pood KB and 14# ball because that’s all we’ve got @ home... I’m a dork because I actually got through the first 25 pullups before I realised that they were jumping .... gonna be sore…

my goal was sub 30:00 … 29:34 … YEAH BABY!!!

7/8 Ouch

Favorite quote of the day: “Definitely love the crackhouse feel to this box…”

I don’t know WTF I did to my knees this week, but they’re still swollen and “aching” … prolly didn’t help that I worked out this week too.

So yesterday and today … RICE RICE RICE… I miss my box.

7/12

A1 10x10yd Farmers Carry (135/95 or 40% of 1RM DL)
B1 Skin-the-cat
C1 Turkish Get-Up 10x per arm

10min AMRAP
Walking Lunges (from bar to wall)
5 CTB Pull-ups
Walking Lunges (from wall to bar)
5 Wall Climbs

Post-WOD: 4×15 Back Extensions

oh yeah … as I was updating BTWB, I noticed I forgot to add this … 4 rounds, 2 pullups … V-V-Awkward/Awful looking wall climbs … getting arms and legs to work concurrently was a challenge!

7/13 Makeup

Strength

Press: Advanced 5×2 @ 92% (85# rounded from 87.4)

Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed

Workout of the Day

CFC Home WOD @ 19:59!!!    (woo! just under my goal of 20:00 and within the 25 Min Cap)

• 18 Deadlift (70#)
• 400 M Run
• 15 Front Squat (70#)
• 400m Run
• 12 Power Cleans (70#)
• 400m Run
• 9 Cleans (70#)
• 400m Run
• 6 Power Snatch (70#)
• 400m Run
• 3 Snatch (70#)
• 400m Run

doh, housebound again, but i managed to get in WOD in @ home and work on presses 5×2 @ 85. Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed.

Wed WOD 19:59 @ 70# (yay! made my sub 20min goal)

7/15

Deadlift @ 135-150-135-135
Intermediate 4×3 @ 86%

form over function ... today was another non-good lifting day. sore, lazy core, and feeling weak from days prior.

5 Rounds, each for time: (3:00 Cap/ Round)
10 Pull-ups (Vested if possible)
15 Clapping Push-ups (Vested if possible)
20 SDHP (95#/65#)
Rest the exact amount of time it took you to finish the round.

2:14 and 3:00 ... I buggered this up by resting for 1:00 when I lost track of my heat delay ... Jason and I finished around 23:something

oooph … SDHP fun … bouncing pushup thingys not so much … fun WOD though! Jason and Ali rule :)

7/16 “Daniel”

For time @ 21:47
50 Pull-ups
400m Run
21 Thrusters (95/75)
800m Run
21 Thrusters
400m Run
50 Pull-ups

OMG! I totally KA-RUSHED this WOD! Pullups totally unbroken, thrusters light and easy, I lapped Matt at least twice during the runs…

... and then I woke up … with a TERRIBLE hangover from last night. Some people drink … but me? Bacon cheeseburger and fries… it was a delish treat as Kori and I talked about allergies, babies, and biochem (don’t judge, Bryce!). Birthdaypalooza was AWESOME.

No matter, I envisioned Skins telling me to HTFU and then finished Daniel @ 21:47 w/ 65# … in this gawsh-awful heat. I wanna go back to bed.

Oh yeah, just got back from canoeing (can this count as Post-WOD?) and expedition-specific stuff (3:1 z-pulley, self-arrest, 200# recovery, and sandbag throwing). Matt has no compassion for my cheat-meal hangover.

Thu 5/19: Reading, Reflections & Strength Work

Strength Work

Wednesday’s Foundations workshop got me excited about working more on ROM, so I decided to do strength work today instead of hitting the WODs... first things first, right?!

I started with snatches and then broke them down into front squats, OHS, and GHDs - all the while keeping it light (between 65-85#) and just plugged away. They felt really good and I had fun, but they weren’t as consistent as I’d have liked. Every time I failed more than 2 reps, I’d drop 10# and just do more.

With Stephanie and Emmit coaching me along, I did at least 6-7 sets of 4 with additional corrective reps thrown in, then hit the GHDs for 4 sets of 10.

Big takeaway: consistency and engaging the glut/ham chain better. I also felt better squat depth using Kurt’s cues from Foundations - rotate the dinner plates & pull the string !! These cues gave me more position awareness and a little more consistency.


Reflections
Looking back, I worked really hard last year, learned some basics, and had solid gains, but I think my biggest lesson from training was working smarter. I didn’t pay as much attention to ROM integrity & consistency back then, all the while hitting these solid PRs with only 8 months between day 1 and basecamp ... the conclusion being how greater the gains I can have this time around armed with more knowledge, 12 months, and a history to glean from. Very exciting, but I need to be more patient.

Speaking of which, I think of Tucker discussing a lot of this in his gymnastics class. He said that a sign of a great athlete is one who has great body awareness and control (i.e., kinesthetic awareness). They can quickly assess what their body needs to do and execute it with efficiently.

That really stuck and has been inspiring. Climbing for decades made my body accustomed to carrying a lot of weight over long distances, so I should feel patient and confident enough knowing that I can let go of my ego and focus on where the coaches are trying to get me.


Reading: Diet and Addiction
I am an addict ... I have substance addictions with sugar, caffeine, nicotine, and alcohol. The latter of the 2 never became a problem for me because excessive use isn’t socially acceptable, there are many support systems out there to help you, and I nipped these issues pretty early in life. However, sugar and caffeine is marketed, rationalised, and defended on an epic level ... like crack cocaine, it’s all cheap and highly accessible. Consuming extraordinary amounts of sugar and caffeine has become part of the mainstream American lifestyle. It's ok to give someone the stink eye if they're in public with a ciggy or carrying a 5th of whiskey, but heaven forbid if you give a 2nd look at the big chick in the corner stuffing her face with ice cream?! How is that not seriously FUBAR?!

Anyway, someone suggested I take Concerta to deal with what seems to be ADHD, but I thought about taking a closer look at my behavior and trying at least 1 holistic method before getting an RX. After reprioritising a few things in my life, controlling my intake, and giving my schedule more structure, I’m starting to feel like I’m normalling out in 2 weeks... I immediately noticed fewer of those weird ADHD spurts/crashes after that caffeine-rich post-wod drink or junk food sugar fix.

Don’t get me wrong, I’m still a strange and energetic character, but I don’t feel so jittery and like I’m jumping out of my skin. Also, my skin texture seems a little less clogged, I feel more motivated/positive, and I’m sleeping a bit better overall.

Chipping away at this book and a few articles thus far:

Livestrong article on diet - http://www.livestrong.com/article/113530-diet-nutrition-adhd/

Understanding nutrition - By Eleanor Noss Whitney, Sharon Rady Rolfes

ADHD Diets - http://www.webmd.com/add-adhd/guide/adhd-diets

ADHD/ADD Natural remedy Report (www.treatADDnaturally.com)

Phospholipid spectrum disorders in psychiatry and neurology - by Malcolm Peet, Iain Glen, David F. Horrobin

Nutrition and ADHD: Omega-3 Fatty Acids, Micronutrients and Attention Deficit Hyperactivity Disorder - By Natalie Sinn

Scattered Minds: Hope and Help for Adults with Attention Deficit - By Lenard Adler, Mari Florence

Kitty Yoga & Calendars

Actually, he’s not practising yoga, but his flexibility and strength is definitely being challenged by Matt! I might call this “Felinasana”!

I dreamt of pullups last night and woke up with rather sore biceps. Perhaps it’s a sign to practise them more... so I’m going to do

- 25 pullups,

- 25 pushups,

- 50 situps, and

- 50 air squats

every day no matter what.

The numbers are low enough where I can bang them out without messing up my whole day if I plan to CF or do yoga later but enough reps where I can develop some level of proficiency. The goal here is that when I have to do high reps in a WOD, I can work towards going unbroken and start challenging myself.

Having blathered all that, I don’t have a rower and am still pretty sore, so today I did the above and the primary series instead of CFC’s RX WOD.

For now, 2-3x a week is OK, but not ideal (roughly CF’ing every 2 days). I’m working towards 3-4 a week (every other day). Eventually I’d like to be able to train 3on-1off ... which is where I need to be for the expedition.

So Coach had me log my activities from wake to bed because it appears that I need to get my schedule in order before laying out a training plan. I love and hate the fact that he can spot my weaknesses with such ease.

Here it is (click the screenshot):

I looked at it ...  and yes, I lack structure. I do a lot of stuff. My days don’t seem to be very organized. Given how I have a mobile device that allows me to muck about with facebook, TXTs, IMs, and the internet, it also looks like I have too many distractions.

I am Tery and I am addicted to my computer, my android, and all the stuff that comes with them... kinda like ice cream, bacon, cupcakes, and cheese ... in that order.

When I’m supposed to be working on wedding stuff, I get a little facebook ping ... and then 2 hours whisk by. When I’m supposed to be studying or doing lab work ... I’ve got my blog, some other blog, or facebook up too.

Productivity is a problem that could become my limiting factor in whatever fitness/training goal I try to set if I don’t deal with it now.

Right. So I know I tend to analyse a lot, but I also have this niggling feeling that Rudy is giving me a Jedi-Mind-Trick hint ... in fact, I can almost hear his voice ... “get yo shit in order first, T!”.

So the $200k question is: how the F*** do I do that? A little context...

1. I no longer have a housekeeper ... and we’ve discovered that I am a LOUSY housekeeper. I really try and am committed to the lifestyle adjustment, but there’s a serious learning curve here, doing a good job isn’t easy, and boy it takes a LOT of time! Sometimes it’s a little embarassing to admit that I lived like this for many years, but I am grateful for a chance to improve my life in different ways. Work in progress.

2. I no longer have assistants ... learning to manage my time efficiently without relying on someone else is REALLY HARD because you have to be self-disciplined (which I never really had to be). It’s not that I’m lazy, it’s just that I need to develop new habits and skills ... like #1.

3. I get distracted easily ... with external things that pop up (like a phone call that turns into an hour, a facebook message that MUST be answered now, or the cat taking a crap on the laundry basket) ... or internal things that my INTJ head can’t let go of (like pontificating on my blog as I’m doing right now) ... other than getting an RX for Adderall or Concerta, I’m not sure what to do or how to deal with what could be some form of ADHD.

4. Prioritising ... in business, I was great. I was decisive. I was the boss. I had a plan and could excute the crap outta anything. But now, it’s personal. Everything is important. I am now half of a whole. I’m 40+ years old and it’s like I’m starting all over again. I can’t do things the way I used to if I want to keep this marriage. I certainly need to figure out how to prioritse in such a way that everyone wins. This is going to be tough and I realise that some things will have to give.

20100605 Training: Sore!

Strength: Back Squat 3-3-3
Bypassed these due to sore back... ugh

8 min AMRAP @ 5rds + 4DU's
3 Handstand push-ups
6 CTB pull-ups
12 Double-unders

Post WOD: 5 x 5 Toes-to-bar (30 seconds rest)

CFWL open gym - yay! shoe malfunction, jumprope broke, and kinda flipped
over on band during HSPU, but managed to finish.

TTB were fun fun fun. I love those too. Yoga helps me manage through CF core
stuff. Helped stretch out my oh so sore back. I don't what did it
specifically, but it's hurting.

20100604 Training: coming clean

Deadlift 3-3-3 @ 185-215-215
ok. gotta come clean. i tend to let my shoulders drop on DLs... so now my
lower back is sore. it's not an excuse and i should know better. need to be
lifting correctly before lifting heavy... esp since i haven't been on the
bar since before the expedition. my bad.

10-8-6-4-2 reps @ 7 min something
Clean and Jerk (85#)
Burpee
Box Jump (20")

Post - 3 x 15 supine ring rows (rest as needed)

WOD was tough, but felt good (7-ish?). i went light to ease my way back in
and keep pace. i love C&J and i love being back in the gym.

20100429 Training: coming into the home stretch

I'm glad I took yesterday
off because I was pretty thrashed from the last 3 days of functional drills
and heavy lifting. not to mention the fact that my recovery is of a 40-year
old and NOT a 25 year old. so I may still be able to maintain a solid level
of performance, but recovery from pushing hard takes longer. it's a
physiological fact. To get the same results as those 15 years younger than
me, I have to work harder.. and working harder means longer recovery.



Truthfully, I'm just thrilled to be healthy, fit enough for the climb, and
able to manage recovery enough where I'm not tooooo slowed down (as if this
is possible . I AM La Tortuga after all). Having said all that, here's how
things ran today.



Gymnastics: worked on muscleups and butterflies. I can string 3-5 kipping
pull-ups and deadhangs, but muscleups and butterflies are still on the list.
Got into my transition from the muscleup but lost the ring dip when my
elbows flared out . gah. So after 3-4 more attempts, I worked on butterfly
movement and getting better at my kipping pullup. Lots of opportunity to
improve here.



Metcon: 8min AMRAP @ 4 rounds, 1 f-squat



- 4 power cleans @ 85lbs

- 6 front squats @ 85lbs

- 8 box jumps @ 21"



Power cleans not a problem at all - it was the quad-burning front squats
that gave me trouble. that and the fact that I'm still slow with box jumps
as well. I could keep going, I was just slow and lost my unbroken momentum
around the 3rd round. Lost a few reps here and there for bad form on box and
squat (quel surprise!). Glad I went lighter though because I tend struggle
with squats in general. not sure why that is, but just another thing to work
on. I'm flexible, pretty strong, and can do them - just not consistently. Go
figure. I guess can't be perfect. but I can be hard-working!



Generally speaking, I'm dealing with a lot of stress coming into the home
stretch before the expedition and finals next week, but I feel ok. For those
who know me, I am true to form . when hell breaks loose and crisis ensues,
I'm the one who gets calm and pulls everyone out of the hole. However, if
given too much time to over-think, over-analyse, and brood, I'm a mess and
my own worst enemy.



Diet: 7

Sleep: 6

Stress: 8

Soreness: 5

Energy level: 6

Mental strength: 8

Phys Strength: 6

20100427 Training: Turtle Recovery

I felt every one of my 40 years today
when I woke up...
Press 3x5

5 Rounds for time of:
20 Push press (75/55 or 45-50% of 1RM press)
15 Pull ups

Post skill - 3x15 push-ups (time each set, 1 min rest)

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3x5 presses @ 80-80-85(f)-80
failed on rep #3 @ 85lbs ... naughty ego, naughty!

turtle-paced metcon @ 15:08
um, just realised i did 50% of my 1RM push press instead of strict press...
yeah, thought 65# felt too heavy... also did some push jerks in there too.
pullups were 5's, 3's, then 2's ... very poor recovery today after
yesterday's tireflip/farmer carry WOD thrashing. (good fun, but i paid
dearly for it today... also didn't help that i ate 3 cheeseburgers, arroz
con pollo, and a huge cheese omelette in addition to the huge paleo kit i
carry around for snacks... tough balance between clean food for efficient
recovery and "naughty food" that lets you put on needed lbs.)

Stress: 8
Sleep: 4hrs
Recovery: 3
Mental energy: 6
Physical energy: 5

20100426 training: functional

yesterday (Mon) was another functional
WOD...



4 rounds

- 3 tire flips (about 400-450lbs)

- farmer's carry (about 50lbs each) roundtrip



wow, this totally wiped me. even my hair is sore. eric must be getting
inspiration from bryce. great expedition prep.



Sleep: 7

Stress: 7

Mental energy: 8

Physical energy: 7

20100426 training: functional

yesterday (Mon) was another functional
WOD...



4 rounds

- 3 tire flips (about 400-450lbs)

- farmer's carry (about 50lbs each) roundtrip



wow, this totally wiped me. even my hair is sore. eric must be getting
inspiration from bryce. great expedition prep.



Sleep: 7

Stress: 7

Mental energy: 8

Physical energy: 7

20100418 training: no rest for the weary

seems I missed out on CFC open gym hours today after studying for 5 hrs. Was sad to see the doors locked and the lights off

But no rest for the weary! I still felt pretty good and did a "light WOD" with Matt at the academy

5 rounds
- 10 pullups
- 10 burpees
- 10 situps
- 10 squats
- 10 pushups
- 10 box jumps

My stopwatch stopped around 7min so I lost track of it . . . But suffice to say that it really ate crow

Sleep: 7
Stress: 6
Diet: 7
Mental strength: 7
Phys strength: 7
Energy level: 6

20100417 Training: Cashed!

Keeping up with the young guns is motivating,
but my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)

So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�

Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar

I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)

My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.

20100417 Training: Cashed!^Keeping up with the young guns is motivating, but
my 40-year old body can only do so much. There are limits to where my
physical capabilities can take me at the moment and it'll take time for me
to get there ... if I don't run out of time, that is ;)

So I didn't do grace today because�Diesel convinced me to do the Crossfit
Games online qualifier WOD with them. These guys are total beasts but I
loved it!�

Metcon: 5 rounds @ 7:00 something, I think
- 10 deadlifts @ 145lbs
- 10 box jumps @ 20"
- 10 toe-to-bar

I went light on the deadlifts knowing that I'd be doing tire flips later
(yeah right!). They were strung together unbroken in the first 3 rounds,
then in 5's the last 2 - slowish, but steady. My strategy in everything is
to take my time if I need to, but never stop. It tends to serve me well. I
thought I miscounted them in round 4, so I did an extra for good measure
(Miscounting is a v-bad habit of mine. What?! I'm the old bag training with
the young guns - something's gotta give, dude!)

My deadlift strategy was irrelevant. It was the box jumps that cashed me in.
By the time I got to the TTB in the 4th round, I was struggling. Interesting
because I tend not to struggle with those and can string them along nicely.
The WOD was awesome, but unfortunately, it cashed me out of Eric's big tire
flip WOD and Grace (30 C&J for time) for later today ... so I'll have to
return tomorrow for a double with sled pull. Ugh. Only 14 training days
left.

20100307 Training: Monday Makeup

(Adam, Ali G, and Skins here lookin strong before we go into the workout)

Power snatches 5-3-1+ (70%/80%/90%) @ 73-83-93(4)

Metcon 3 rounds @ 6:11

• 10 thrusters (80lbs)
• 10 burpees

Brutal.

Thrusters slow but unbroken 1st rnd, then 4's and 3's the last 2. Didn't too feel "too" heavy at first but it snuck up on me and burpees took the rest. Stared at bar a lot but the burpees were steady. I need a bigger gas tank :)

Today also took paleo challenge photos. My before and after are more significant than I thought. TBA!

Posted via web from Tery's Diet & Training

20100215 Training: 80 days left

Press 5-5-5+ of 1rm+5lbs @ 58.5%, 67.5%, 76.5%
58-68-78(4)

Ugh! So weak! It's just taking me so long to recover. I want to be 30 again so that I can bounce
back right away after being sick. Sheeesh.

... by the way, Weight Math IS different than Normal Math. For some reason, I thought my first round
would be 84#, so I loaded it and wondered why it seemed so heavy for a first round ... I could FEEL
the coaches rolling their eyes as they laughed and shook their heads. Time to readjust and get to
business.

The 1st round felt smooth, 2nd round was a little tougher, but the 3rd gave me trouble. I was pretty
frustrated that 78# would do that after 3 reps given that I can usually power through weight like
this less awkwardly. Keep working...

Metcon 5 Rounds @ 6:10 (plus or minus 1 round of push presses)
15 Push press (55#)
15 Box jumps (21")

Right. So this is embarrassing. Not only did it take me too long to get set up and psyched, but I
managed to drop my IQ along the way as well. I had it in my head that we started with box jumps so I
did my 5 rounds ... believing my last round was push presses ... only to realize that I did a 6th
extra round when I called time and Coach got a puzzled look on her face...

As punishment, I got teased relentlessly ... again ... nothing worse than being ganged up on by
Paws, BeeDub, and Mango all at once.

3x max push ups (90s rest) @ 15-10-8

Improving. Wish I could do more. I want to be able to bang out 25 each round

Posted via email from Tery's Bits & Bobs

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