Slack-jawed yokel

Posted in back squats, box jumps, knees-to-elbows, wall ball on July 30, 2014 by coughingsparks

Last night’s lousy sleep left me sort of slack-jawed and drooling. I at least showed up a little early and got to do some mobility for my poor shoulders and quads. I hid in my hood and tried to sleep on the floor of the gym, but then they wanted a group picture, so I had to get up and smile. Then we did 4×5 back squats at 80% (haha…right…)

-155×5 (yeah…not 80%)

I did it with decent form for the most part. I don’t feel bad about it, even though it wasn’t 80%. Finished with 12-minute AMRAP:

-20 wall balls
-15 TTB
-10 box jumps (30″/24″)

I got sort of sad 2 rounds, 33. The TTB screwed my up pretty good. I put my hand wide, which has been working well for me lately, and my right shoulder felt REALLY BAD in that position, so I had to narrow it somewhat and do my old 1, swing, swing…2, swing, swing. Ah well…I have a rest day tomorrow luckily.

Gaining another 5 pounds

Posted in cleans, double unders, jerk on July 29, 2014 by coughingsparks

Today was another clean complex, every 90 seconds for 12 minutes (8 sets):

-Hang clean
-Pause split jerk

I put another 5# on, doing the complex at 120#. The hardest part is digging out of the hole in the front squat. We were given the option of doing them as power cleans, but I am pretty committed to doing these all as full cleans because I need to get stronger in the front squat. It was like other complexes in that set 1 sucked, set 2 was better, and so on until sets 7 and 8, which were a bit of a struggle. But I’m glad I decided to put those 2 1/2# cookies on the bar.

Finished with:

-10 DU
-10 power cleans at 65% of 1RM clean
-20 DU
-8 power cleans
-30 DU
-6 power cleans
-40 DU
-4 Power cleans
-50 DU
-2 Power cleans
-60 DU

I did it at 95#, and got 10:28. I could have had a better day at DU, but it still wasn’t bad. It’s 210 DU in 12 minutes, which is actually a lot. And I did it with time to spare, so I did it right.

175 KB swings

Posted in handstand, kettle bells on July 29, 2014 by coughingsparks

Yesterday was a fun handstand skill session, where we were doing a lot of unilateral loading, like shoulder touches and spotted handstand walks (still not really there, but closer). The WoD was 12-minute AMRAP:

-25 KB swings (24kg/16kg; again? OK…)
-25′ handstand walk (3 wall walks/12 hand releases/10 shoulder touches)

I got 6 rounds, 25 with 12 hand releases. For someone who is not the best at gymnastics, I am actually pretty comfortable with unilateral upside-down hand loading. In terms of the WoD, for those of you taking notes at home, that’s 175 KB swings in unbroken sets of 25 in 12 minutes. I probably couldn’t have written my name with a gun to my head when it was all over as my grip was completely shot. But it was a tremendous score and I’m pretty pleased, even scaled.

“I’ll Try Anything…”

Posted in box jumps, burpees, kettle bells, overhead squats on July 29, 2014 by coughingsparks

Saturday was a partner WoD that was pretty fun. It was a series of red-line sprints, tagging each other each round for a 20-minute AMRAP:

-5 OHS (135#/95#)
-10 over-the-box burpees
-15 KB swings (24kg/16kg)

I was definitely dubious about the weight of the overhead squats, but was convinced to do it, and it ended up working well and I managed them all unbroken, albeit with a lot of concentration and funny faces. In any case, I was paired with this compact little powerhouse chick from Flower City Crossfit (Megan? I want to say? I’m terrible with names) who helped us crush the WoD with 9 rounds, 12. I ended up climbing up the box in the second round, but it ended up being the right decision, otherwise I would probably have stopped moving all together.


Posted in handstand, muscle-ups, rowing, thrusters on July 25, 2014 by coughingsparks

Today was 15 minutes to practice kipping handstand push-ups. I can do it with 2 abmats unassisted and one with a spotter. Finished with:

-600m run (600m row)
-9/6 Bar MU (30″ box plus 45# and 25# plates)
-10 thrusters (135#/95#)
-400m run (500m row)
-7/5 Bar MU
-10 thrusters
-200m run (400m row)
-5/4 Bar MU
-10 thrusters

14-minute cap

I got 35, which was 1 MU into the last round.

Rowing PR (nothing else matters)

Posted in double unders, knees-to-elbows, push-ups, rowing on July 23, 2014 by coughingsparks

Today was some interval training, starting with 4-400m sprint with 1:1 rest, which of course for me, meant a 500m row. Now, I haven’t tested my 500m in a long time, but I should mention that when I used to test it, I wouldn’t do anything else that day. That said, my splits were pretty interesting:


That’s a 2-second PR, which is HUGE. And, I think I could probably do it faster, because, like an idiot I stopped at 484 and let it coast to 500. Had I pulled to the end, I probably could have shaved another second off. Oh well, gives me something to look forward to. And at least, as slow as they were, none of my splits was over 2:00.

Finished with tabatas, or something. 8 minutes, for cumulative reps, of:

-TTB (20)
-Sit-ups (44)
-Push-ups (18?)
-DU (27)

Eh. By the double unders, my arms wouldn’t work any more. Honestly, I left it on the floor in the first minute and a half of class, so didn’t have a lot left for the rest of the day. Still, I tried. I didn’t just dog it.

Not enough chalk in the world

Posted in pull-ups, snatches, wall ball on July 22, 2014 by coughingsparks

Today was a lot of kipping drills that were very fun and effective, I think. A lot of stuff from the floor, and then from the box that included timing, which is definitely a big problem with me, if not the biggest problem. That, and my grip gives out. Doubly so today. It was very hot and humid, so my custom grips that I made out of tape failed within minutes, bunched up and became pretty much useless, especially during the WoD, which was 10-minute AMRAP:

-5 power snatch (135#/95#)
-10 pull-ups
-20 wall balls

I got 2 rounds, 12 at 85#, and definitely got stuck on the pull-ups, but generally got runs of 3, and then 2, so it wasn’t all bad. I sort of wish I’d gotten back to those wall balls, because I think I could have had a good shot at finishing that third round. Still, not a horrible score.


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