Press and snatch

Posted in isabel, knees-to-elbows, pull-ups, snatches on May 6, 2016 by coughingsparks

Came in early again today for my own strength work, 3RM press, which I PR’d at 110#. Did 4-3-3-3-3 strict pull-ups and only had time for 7-6-5 strict TTB. The class itself was 15 minutes for:

-Snatch
-Hang snatch

It went about as one might expect, I got to 70#. Some things don’t change. I had some nice ones at 55#, but as the weight goes up, it gets slower and slower and slower, until it’s a power snatch-overhead squat. Finished with full snatch Isabel:

-30 snatches (135#/95#)

6-minute time cap

I did it at 55# and didn’t technically make it, got 6:01 or thereabouts BUT I had at least 3 power snatches in there that I refused to count.

Squat and pull

Posted in back squats, rowing on May 5, 2016 by coughingsparks

Yesterday I did supplemental strength on my own, heavy set of 3 back squats, got up to 195#, which, after poring through a year’s worth of archives, seems to be a 3RM. So that’s good. The metcon for the actual WoD day was:

-400m run (row)
-18 muscle ups
-400m run
-15 muscle ups
-400m run
-12 muscle ups

200m penalty run for every broken set. 15-minute cap.

I scaled all the way to ring rows for this one because even with kipping pull-ups, it would have been not good. I finished in 11:01, with 2 penalty rows. Between ROWing and ring ROWS it was a lot of pulling.

DT

Posted in cleans, dead lifts, knees-to-elbows, push-ups on May 3, 2016 by coughingsparks

Today was heavy DT, which was 5 RFT:

-12 DL (205#/145#)
-9 HPC
-6 deficit HSPU 9″/6″

15-minute time cap

I didn’t do that. I did the weight at 115# and did ring push-ups and finished in 9:56. I was able to get through the HPC unbroken, which was a good feeling. The DL was no big deal either. I thought I chose good scaling.

I did show up early to the gym and did a complex of:

-High hang squat clean
-Hang squat clean

I got up to 130#. I then did 6-5-5-4-3 strict TTB.

Sore traps

Posted in burpees, double unders, front squats, jerk on May 2, 2016 by coughingsparks

Saturday was 10-minute AMRAP of:

-10 STO (135#/95#)
-20 V-ups (suitcases)
-40 DU

I got 3+30 with one good round of DU (10-15), one crappy round (5-10), and one awesome round (32) of DU. I did the STO unbroken in the first three sets, and then broke the fourth into 2.

Today was 5-3-1 of front squats, and I was glad to see some strength finally. I didn’t expect a PR today because we aren’t doing much strength these days, I didn’t get a ton of sleep last night, and I’m cutting, which inherently means not eating enough, and I didn’t. I got 145, 155, 165, and dumped 175 on the floor. Not a surprise. I’m thinking of starting to do more strength on my own, in addition to the gymnastics that I’m doing. The WoD was a 7-minute AMRAP of:

-8 weighted pistols (24kg/16kg)
-10 burpees

The scale was goblet squats, which I did at 16kg and I got 5+2, pretty fast for me. I’m fast(ish), but not particularly strong.

Three days’ worth

Posted in box jumps, burpees, cleans, jackie, pull-ups, push-ups, renaissance periodization, wall ball on April 29, 2016 by coughingsparks

Tuesday: Complex:

-2 full pocket snatch
-2 OHS

I actually did OK at this complex, for me, which was 85#. The WoD was a 6-minute AMRAP:

-10 no-extension burpees
-10 box jumps

Did OK at this for me, again, with 4 rounds.

Wednesday: Jackie:

-1000m row
-50 thrusters 45#/35#
-30 pull-ups

Ignored the 10-minute time cap and took 4 1/2 minutes off of my PR with 10:52.

Today: every four minutes for 20 minutes (5 rounds):

-5 Hang squat cleans (225#/155#)
-10 box jump overs
-20 unbroken wall-balls
Rest with remaining time each round

I did this at 115#, because it was supposed to be 70% of 1RM, and it was still really heavy. I think I got 2:07, 2:21, 2:24, 2:38, 2:53, but I did do the wall balls unbroken.

I am up to 7-6-5-4-3 on ring push-ups and did 3-3-3-3-2 on strict pull-ups and 6-5-4-3-2 on strict TTB. My weight is down to 203.2. Hungry AF, but apparently it’s starting to pay off ALTHOUGH I was pretty sluggish on the WoD this morning. I don’t know if it’s because my quads have never been that strong or I’m too hungry. Mostly my metcon has been going well.

Rowing and more rowing

Posted in dead lifts, pull-ups, push-ups, rowing, snatches on April 25, 2016 by coughingsparks

Today was my third consecutive day of rowing. Saturday was 2 RFT:

-800 run (row)
-25 OH plate lunges (45#/25#)
-15 pull-ups (I think they were supposed to be chest to bar or something)
-15 Hang full snatch (135#/95#)

I did it at 55# and got 1+41. Even though I did not finish, I had a great day for kipping pull-ups, getting sets of 5 or so at a time.

Today was every 90 seconds x3 max effort muscle ups/pull-ups. I got 12, in the form of 5, 4, 3, which is pretty good. The WoD was 3 RFT:

-400m run (row)
-12 DL (315#/205#)
-12 strict HSPU (push-ups)

10-minute cap

I got through 2 rounds. I knew the time cap was unrealistic. I also knew that I was going to sacrifice time to get the deadlifts without getting hurt, so I figured I might as well do the Rx weight.

Jerk PR? I guess?

Posted in jerk, rowing on April 22, 2016 by coughingsparks

Today was a pretty good day to be me. Started with a 1RM rack jerk, and I got 165#, which I’m pretty sure is a PR, according to my Stats page. I’m not 100% sure; I feel like I’ve put that overhead before, but it’s been a long time. The WoD was teams of 3, rowing for calories over 10 minutes, 10 for males, 8 for females. I did 10, because 8 is not worth the transition time off the rower. We got 179.

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