13.2 PR

Posted in box jumps, dead lifts, jerk, push press on October 29, 2014 by coughingsparks

Today was Open WoD Wednesday, which meant a randomly selected Open WoD from the last 3 (4?) years. Today was a good one, 13.2, which was 10-minute AMRAP:

-5 STO (115#/75#)
-10 DL
-15 box jumps

Last year, I got 192 and it was the one and only I regretted not doing again with step ups. Well, I did it with step-ups this time and got 248. So, lesson learned.

More in the tank

Posted in burpees, cleans, rowing, snatches on October 29, 2014 by coughingsparks

Yesterday was 1RM OHS (Finally. Finally!). I got:

-45×1
-75×1
-85×1
-95×1
-105×1
-115×1
-125×1
-135×1

That is a 20# PR, and I felt like I had more in the tank.

Finished with burpees. Again. I told them there were other exercises in the Crossfit canon. It was a 12-minute AMRAP:

-400m run (500m row)
-14 burpees
-7 cleans (165#/115#)

I got 2 rounds, 1. Meh. Definitely tired of burpees.

Double burpees?? My favorite!

Posted in burpees, jerk, push press, snatches on October 26, 2014 by coughingsparks

Yesterday was 13-minute AMRAP:

20-10-5
-HPS (95#/65#)
-Burpees
-STO
-Burpees

They’ve been doing this a lot, putting burpees twice in a WoD. It’s annoying. But at least it’s not OTB burpees, or burpees to a target. There’s some consolation in that. In any case, I got 1 round, 11. I have no idea if that’s any good because I had to leave right at 1000. I’m glad I got at least 1 round though.

Back Squat and Partner WoD

Posted in back squats, box jumps, muscle-ups, push-ups, wall ball on October 24, 2014 by coughingsparks

Today was a maintenance set of back squats:

-45×5
-135×5
-150×5
-150×5
-150×5

Because we had 20 minutes to do it, and there were three of us sharing a rack, I worked in the 8-8-7-6-5 CTB with the green band that I had missed on Monday.

Finished with a parter WoD:

P1:
-80 box jumps (24″/20″)
-60 wall balls (20#/14#)
-40 HSPU
-20 Bar MU

P2:
-200m run (30 DU)

15-minute time cap

My partner (Sheriff!Matt as opposed to Coach!Matt or NewYork!Matt, whose name I find out is actually Nat) and I got 13:45 with my scaling being the DU, which was a good choice because transitioning on and off the rower for 250m is just annoying, and regular push-ups, and jumping bar MU. I also stepped the box jumps.

It was more or less fun.

13.4 revisited

Posted in cleans, jerk, knees-to-elbows on October 23, 2014 by coughingsparks

Yesterday was 13.4 again for Open WoD Wednesday, which was 7-minute AMRAP:

-3 C&J 135#/95#
-3 TTB
-6 C&J
-6 TTB
-9
-9

I got a massive improvement over last time of 55 with 64, which is pretty good.

Easing back in

Posted in kettle bells, knees-to-elbows, snatches on October 21, 2014 by coughingsparks

I think I may have uncovered the secret to not having shoulder pain while returning the bar behind the back of the neck. Today’s complex was, for load:

-Snatch push press
-Snatch balance
-OHS

I got 95×3, and the trick was to do a narrow grip for the push press, let the bar back, widen the grip, and then do the snatch balance and the overhead squat, and then dump the bar forward. This is the only way to save my shoulders and with a narrower grip, the return becomes less tweaky, not completely tweak-free, but better.

The WoD was 10-minute AMRAP:

-10 KB snatch left (24kg/16kg)
-10 wall ball sit-ups (20#/14#)
-10 KB snatch right
-10 TTB

I got 4 rounds, 2, which is pretty much par for the course. The snatch got difficult because there were just so very many of them, even though I’m not bad at them. I definitely did not get into a great rhythm. The TTB went about how one might expect. I wasn’t able to string any today, but I did do the first set without coming off the bar, so that’s something.

And when she was good…

Posted in back squats, burpees, competition, dead lifts, knees-to-elbows, rowing on October 19, 2014 by coughingsparks

…she was very, very good; and when she was bad, she was horrid.

Yesterday was the Festivus Games. I won 2/3rds of it, but actually 7th overall, which is a bit of a bummer because I was edged out of the final WoD by one place. For the first WoD, the 2K Row, I PR’d and won by 21 seconds at 7:26. I did between 1:50 and 1:55 for the first 1500 and then just put the hammer down for the last 500m, red-lining it all the way to the finish. It was a good strategy, but difficult in the beginning to reign it in and actually force myself to slow down. But I’ve done it before, and I know it works and yesterday was no different.

But I sold my soul to the Devil to get a sub-7:30 2K. When I was done, I could barely climb off the rower. I was staggering, literally. Before WoD 2, I did a few air squats and thought, uh-oh. WoD 2 was never going to be my WoD (10-minute AMRAP of 50 OTB burpees, 30 back squats 95#/65# and 10 TTB), as there were absolutely no movements in it that 1.) I’m good at or 2.) I like. But even then, the row caught up quickly and by the second set of burpees I knew I was pretty well fucked. I took 22nd place at 125, which was the death knell to making it into the final, no matter what I did on the third.

The third WoD, the 5RM DL, I PR’d again, by 10#, getting 245# and winning that event as well. Not making it to the mystery WoD was a bit ambivalent for me. On one hand, I really, really didn’t want to do a fourth WoD. On the other hand, my heart sank when I saw them carrying out the kettlebells and barbells. It ended up being 21-15-9 thrusters (95#/65#) and Russian KB swings. I would have done well at that, even tired.

In the end, I did what I set out to do: to win WoDs 1 and 3. Podium would have been nice but I really can’t be too upset about winning 2/3rd of it.

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