I'm Not Breathing Fire Quite Yet; I'm Just Coughing Sparks

Going backwards

coughingsparks — Thu, 26 Jan 2012 15:38:28 +0000

I’m going down on my lifts and I’m not sure why, other than being a little down lately mentally and discouraged and not having the best diet ever recently d/t dental work. So, started with an abysmal front squat:

45×5
95×3
105×3
115×3
125×3
125×3

Finished with a marginal improvement in the 10!:

-KB snatch right 25#
-KB snatch left 25#
-Push-ups (knees)

Managed it in 8:07, about a minute faster than last time, in August, with 20#. Push-ups are still sucky.

So don’t miss

coughingsparks — Thu, 26 Jan 2012 04:51:17 +0000

Horrible day today, rushed to get to the gym, started out in a terrible mood, and had a crappy OHS:

45×5
65×5
75×5
75×5

Finished by adding 51 seconds onto Annie:

50-40-30-20-10
-double unders
-sit-ups

Just couldn’t get a good run of DUs except once but mostly it was 2 at a time. Also, because I was missing so much, my arms got all cut up by the rope and I had to wear long sleeves at work so my patients didn’t think I was a self-mutilator. Blergh.

Forgot to update last night

coughingsparks — Wed, 25 Jan 2012 13:06:38 +0000

Started out yesterday with a lousy 5×5 press:

45×5
65×5
70×5
75×5
80×5
85×5

It was weird, because that’s 5# below what I got last time, but I could barely do it.

Finished with a 20kg Cookie as Rx’d, which is a WoD I made up, 5 rounds for time of:

-10 decline sit-ups with a 45# plate, arms extended
-20 overhead lunges with a 45# plate

Got 13:37, about 25 seconds slower than my fastest time, by no means the worst.

Just a dead lift

coughingsparks — Sun, 22 Jan 2012 04:46:03 +0000

No time. 5×5 DL, matched last two times:

45×5
135×5
155×5
175×5
195×5
205×5

Meh. No spirit today; hamstrings dead from yesterday. Typing left-handed. Night-night.

75% Triplet

coughingsparks — Sat, 21 Jan 2012 00:27:15 +0000

Back to 5s this week, starting once again with front squats, matching last time:

45×5
85×5
95×5
105×5
115×5
125×5

Finished with 3/4 of the Triplet of Pain, mostly because I didn’t have enough time for 20 minutes, which I will certainly do next time: 15 minutes AMRAP:

-5 Thrusters 95#/65#
-7 HPC
-10 SDLHP

I managed six rounds, five thrusters, seven cleans. My absolute record on this, in 20 minutes is eight rounds, five thrusters. I’ll revisit this one at some point.

Last Two Days

coughingsparks — Thu, 19 Jan 2012 14:42:57 +0000

So my back feels OK, but I somehow tweaked my neck; I woke up with it messed up a couple of days ago. I managed a 5×3 press:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

That matches last time and I think it may be a while before I go up again. I tried a metcon after that involving squat cleans but started with too much weight, my neck hurt, I got discouraged and did the unthinkable: I quit.

Back to yesterday: I started with a 5×3 back squat, again matching last time, more or less;

45×5
115×3
135×3
145×3
155×3
165×3

Not too bad. I finished with my first post-Katrina Rx’d Shoulder Hell: 5 rounds for time of:

-2 presses 95/65
-4 push presses
-6 push jerks
-30 double unders

Managed in 12:17, about 40 seconds faster than the last time (pre-Katrina), making my second true post-baby PR. Yes!

Hubris

coughingsparks — Tue, 17 Jan 2012 04:51:23 +0000

Back on 3s with the deadlift but I think I might have tweaked my back in a moment of greed:

45×5
135×3
165×3
185×3
205×3
225×3
235×3

That last set had truly wretched form so although I met a true PR, I’m not particularly proud. I should have stuck with a solid 225. Oh well.

Finished with a CFNYC WoD from a few days back, 3 rounds for time of:

-15 Overhead lunges 45#/35#
-15 TTB

I used 45# for the lunge because that’s what was available and hanging leg curls and got 9:53. Not too bed, I guess.

OHS Revisited, Front Squats, Mad Dog

coughingsparks — Sat, 14 Jan 2012 20:09:53 +0000

Has my sister in town today so we got to work out together, which was nice. She really wanted to do overhead squats and because I didn’t do great yesterday, and because Si like them, I agreed:

45×5
65×3
75×3
75×3
80×3
85×3

Not too bad. Because we had more time than I usually have, we did front squats also:

45×5
95×3
105×3
115×3
125×3
135×3

That matches last time, but oh well. Finished with Mad Dog, which is three rounds for time of:

-500m row
-21 Thrusters

Rx is 65# barbell but because of the way Island is set up, I have to
Do dumbbell thrusters, and I used 20# in each hand and got 11:16, about 50 seconds faster than last time, which is fine with me.

OHS, 300

coughingsparks — Fri, 13 Jan 2012 16:08:02 +0000

I really wanted to do the 300 today, mostly because 1.) I haven’t done [part of] it since October and 2.) I was on the mood for a long metcon. However, this didn’t leave me a lot of time for lifting so I did a very brief OHS:

45×5
65×5
75×5
75×5

Then, on to the 300:

-25 pull-ups (under-bar rows)
-50 dead lifts 135#/95#
-50 push-ups (knees)
-50 box jumps 18″
-50 floor wipers each side 135#/95#
-50 KB clean and press 35#/25#
-25 pull-ups

I got 23:01, which is a one of my best times ever but definitely not a PR because in my pre-Katrina days, I’d do real push-ups.

Even the scaled ones killed me this time. Man, do I hate them. Box jumps were hard today too, probably because of just doing them yesterday. But I chip, chip, chipped away at it and got it done eventually.

Press, Belly Buster

coughingsparks — Fri, 13 Jan 2012 01:01:05 +0000

PR’d my press today, which is a little surprising considering I missed the last two days:

45×5
65×5
75×5
80×5
85×5
90×5

This is actually another milestone for me because it matches my true 5RM for this lift, which I’ve apparently only gotten one other time. I baaaaaarely got it up for the fifth rep but I locked it out so it was legitimate. Hmmm…

Finished up with an old favorite of mine, the Belly Buster, three rounds for time of:

-20 KB swings 45#
-20 Box Jumps 22″
-20 Decline sit-ups

Managed it in 9:52. Yes, that is slower than last time, but last time I mistakenly used 30# KB thinking it was actually 45# because they are both black, and they are the only two black kettle bells at Island. Oops. So, I think I actually did better today.