Group WoD and Handstand Stuff

Posted in box jumps, burpees, double unders, handstand, knees-to-elbows, rope on November 24, 2015 by coughingsparks

Saturday was a Team WoD with Teams of 5, 14 minutes for max reps:

-3 minutes of burpees (everyone)
-3 minutes of lunges (2 at a time)
-3 minutes of DU (everyone)
-5 minutes of rope climbs (one at a time)

We got some sort of number, 800 or something. Totally doesn’t matter. I got 41 burpees, which is pretty good, I guess. I don’t know. I only got 63 DU, which is pretty bad for three minutes, but I just tripped and tripped and tripped. The rope climbs went OK, because, with teams of five, I got a nice long break between them.

Today was a lot of handstand skill work with a max effort handstand hold, which was 1:10 butt-to-wall. We also did some pirouette drills, spotted, which was interesting. The WoD was 6-minute AMRAP:

-10 box jumps
-8 TTB (TTR)

I got 5+1.


Posted in pull-ups, thrusters on November 20, 2015 by coughingsparks

I woke up this morning 17 minutes before having to be at the Crossfit class. So, I was very tired and didn’t get to have coffee. Not that it matters too much. The WoD was 9-minute AMRAP:

-Muscle ups (Pull-ups)
-Thrusters (165#/105#)

I did it with pull-ups and the Rx’d thruster weight and got 1 round. Slow, but I’m only going to do a WoD like this so fast.

No engine to speak of, but I can still Turkish Get-Up

Posted in fight gone bad, kettle bells, turkish get-up on November 19, 2015 by coughingsparks

Yesterday was our first Fight Gone Bad in over two years (June 9, 2013 was the last): 3 rounds for reps:

-Wall ball (20/10, 14/9)
-SDLHP (75/55)
-Box jumps (20″)
-Push press (75/55)
-Row for calories

One minute rest

I did fairly dismal at this. Two years ago, I had PR’d with 289, but I only got 256 yesterday, which was broken up as 109, 79, 68. That is a testament right there to just how out of shape I am right now. I did phenomenal…for five minutes, and then experienced a precipitous drop off. It took a while for my lungs to recover too. Apparently, we’re going to be going up on metcon easing into the Open, which is good and I think, very necessary. I can’t blame the gym altogether though, because my sucky schedule has put me down from five days a week to four mostly and sometimes three.

Today was a make-up from Monday, 14-minute EOMOM:

-1 Turkish Get-up per side, straight across for seven sets

I did well on this, 24 kg. I may be the only female who can do a 24kg TGU at my gym, however I cannot even do one pistol. Go figure. The metcon was way too easy, and I should have done the mens’ scaling, 7-minute AMRAP:

-10 Russian KBS (24kg/16kg)
-10 weighted sit-ups (25#/10#)

I got 8 rounds, 15, my limiting factor mostly was just the time that it takes to do the movements. I was not short of breath. It was a nice cool-down after FGB yesterday, but not challenging in the slightest.

Back, finally

Posted in back squats, push-ups on November 17, 2015 by coughingsparks

My new schedule is not the best thing ever. Most weekends, I end up doing three days in a row of no Crossfit or, as with this weekend, three days in a row of no exercise. So, I was pretty short of breath today, even though we were just doing lifting stuff. We did 4×7 back squats at what was supposed to be 80%, which would have been 175#, but no. Just no. I did it at 155#, and it was still hard. It was mixed in with 4×7 or 7×4 ring dips, which I scaled with ring push-ups. Good way to ease back in though.

Tomorrow is our first FGB in over two years, and I don’t have much of an engine to speak of, so this will be interesting.

Not below parallel, thank everything holy

Posted in knees-to-elbows, push press on November 13, 2015 by coughingsparks

I am very sore from pistols yesterday.  Luckily, they didn’t program anything below parallel.  The WoD was 8-minute AMRAP:

-Push press (135#/95#)

I did it as prescribed and got 4+24, which was pretty good.  I was hoping for five, but I got burned out on the TTB.  I did do the push press unbroken through the set of 12 though.  It was a nice WoD.  I did the TTB mostly one at a time, but did a good job of hanging onto the bar.

Bag of Goodies

Posted in pistols, pull-ups on November 12, 2015 by coughingsparks

Today was a make-up day.  I could have made up yesterday, which I skipped because my daughter didn’t have school, my husband did, and I took her to the indoor waterpark when I might have otherwise gone to Crossfit.  Anyhoo, I made up Monday, which was 20-minute running clock:

10 minutes:

-Every two minutes 10 pistols, preferably weighted

10 minutes:

-Even: max effort bar muscle up (chest to bar pull-up, regular pull-up)
-Odd: 20 air squats as quick as possible

I did my pistols with a band, which I love and hardly ever get to do any more, but it is truly the best scaling, as it is the most difficult and doesn’t mimic the movement–it IS the movement.  I wish they let me use it all the time.  I got 5-6-5-5-5 pull-ups.  I spent the rest of the time doing mobility, which I badly need to do, like a lot more often.

Not enough double unders

Posted in dead lifts, double unders, kettle bells on November 10, 2015 by coughingsparks

Today was a max effort 3RM snatch grip DL, which was meh…I topped out at 165x3x2. Finished with 5RFT:

-20 Russian twists
-40 DU

10-minute cap

I did it with 24kg and got through 4+14. Could have been worse. My ankles are still sore from last week, but I had some runs in the 20s, so it ain’t all bad.


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