Oof

Posted in burpees, cleans, double unders, front squats, jerk, pull-ups, push-ups, thrusters on April 26, 2015 by coughingsparks

Yesterday was a competitor’s Open Gym.  They started with a mile run for time, and I practiced double unders, trying to do 10-20-30, etc.  I didn’t manage a set of 20, although I did manage to do 10-20-30-40 last week.  Did 4×3 FS at 80%, which was:

-45×5

-95×3

-115×3

-125×3

-135×3

-140x3x3

Then did a complex of:

-Power Clean

-Clean

-Jerk

I got up to 135 but it wasn’t with very good form.  I finally video’d myself, and as it turns out, I pull too early. So then I stripped the bar down to 95# and did it again, and then 115# and did it again.  Then 3×3 clean dead lifts at 160#. Then 4 max effort strict HSPU or, in my case, ring push-ups, which I did better at 7-6-5-5.  Lastly, the Bergeron Beep test, which is death by EMOM:

-7 thrusters (75#/55#)

-7 pull-ups

-7 burpees

I asked what we should do if we couldn’t make it through one round in one minute, and I was told to do it as a seven-minute AMRAP.  I might have been able to make it through the first round, maybe, but they didn’t do the clock right and we had to stop about 45 seconds in, and re-start.  I got 3 rounds, 7 in the seven minutes.  I had set my expectations pretty low for this WoD, luckily, seeing as it’s full of things I’m fairly bad at.  I feel like I need a break from burpees and thrusters though because of my back.  I’ve been mobilizing the posterior chain when I get time and seeing the chiropractor once a week, but nothing seems to have any sort of lasting effect.

As a side note, I have re-initiated the 20# vested push-up progression at home, and have done 5-4-3-2-2 so far and 5-4-3-3-2.  I skipped yesterday because of the ring push-ups.  Trying to get some strict pull-ups in there as well. I also forgot to mention Friday that I did 100 hollow rocks and 100 superman holds.  I had to break them up into sets of 20 and alternate as it was the only way not to bring in a leg on the hollow rock, which I didn’t.

Today not much better

Posted in box jumps, burpees, overhead squats on April 24, 2015 by coughingsparks

Back continues to hurt, headache persists.  WoD was 12-minute AMRAP:

-100 DU

-50 burpee box jumps

-30 OHS (115#/75#)

-15 MU

Got 150 reps.  It took four of those minutes just to get through the double unders.  Then, the rest of the time for burpee box jumps.  Just not a great day.

Not feeling great

Posted in burpees, presses, thrusters on April 24, 2015 by coughingsparks

Wednesday did not go very well. Had a 3×5 press at 75%, which was:

-45×5
-75×5
-85×5
-90×5
-90×5
-90×5

The WoD was 8-minute AMRAP infinity ladder, ascending by 1:

-Thrusters (135#/95#)
-Lateral over-the-bar burpees

I did fairly badly on this WoD at 6 rounds, 8. Just didn’t have it today. Lower back pain, period cramps, headache, dizziness…didn’t go well.

Lifting and more lifting

Posted in back squats, overhead squats, pull-ups, rowing, snatches on April 21, 2015 by coughingsparks

Today was all Competitors’ programming, starting with 3×5 back squat at 75%:

-45×5
-95×5
-115×5
-135×5
-155×5
-160×5
-160×5
-160×5

Then, snatch complex:

-Power snatch
-Full snatch
-OHS

Got up to 95# with moderate success. I tried to focus on “putting it in my pockets,” which helped get under the bar somewhat. I still have a problem getting under the bar, and it can be more of a power snatch that sort of gets stuck in the middle, then pressed out, and THEN an OHS.

I then did 4 max effort strict pull-up sets with rest in between and got 3-3-2-2, in between of which, I did 3×3 snatch grip DL at 100% at 105#. I finished with a 10-minute row for calories and got 178, which is apparently pretty good, as it was the top female score (so far) and beat even some of the boys. But, I’d like 200. I tried to keep my calories over 1000/hr, but it wasn’t to be after 7:00. My legs definitely got tired. It’s a different row than a 2K, as the stroke rate is slow (23-24 spm), but each stroke has to be very powerful.

Arch Hollow Kick

Posted in box jumps, double unders, handstand, pistols, push-ups on April 20, 2015 by coughingsparks

Today I finally was around for the arch-hollow-kick-ring thing.  And I’m actually OK at it, believe it or not.  The skill was a 12-minute EMOM:

-0,3,6,9: 30 sec. ring push-ups

-1,4,7,10: 10 arch hollow swings on rings

-2,5,8,22: 20-second hardest handstand hold

I got 21 ring push-ups, which was one of the lower scores of the day BUT, I did NOT do them on my knees and I no-repped myself when I didn’t get full ROM.  Only way from here is up.  I just wish I could have retained the strength that I had gained from doing 2 linear progressions on push-ups.  I’m not 100% sure that I have…I guess once you start, you really can’t stop. Did nose-to-wall handstands.

The WoD was a 9-minute AMRAP:

-8 HSPU (1 wall walk with 5-second pause)

-12 box jumps

-16 pistols (modified)

I got 4 rounds, 1 wall walk.

Finished out the day with 35 GHDs for time and got 2:08.  I don’t think I’m doing these right.  I mean, I don’t go back all the way; I can’t because it makes my back hurt in a very bad way.  But my butt slips and before I know it, my legs are totally straight and I’m just doing a weird sort of straight-legged sit-up.  I may need coaching on this.  It was still hard, but more annoying because I kept having to reset my butt.  Then I did 2×16 back extensions.  That was it for the Crossfit Competitors supplemental programming, so I spent the rest of my time trying to string a whole bunch of DU.  I made it to 10.  Then, after many attempts, 20.  Then, after many attempts, 30.  We have one coming up that I want to say is for time of 10-20-30-40-50-40-30-20-10 and whenever you break, you have to start over from the set you were on.  I will not be able to do this in under an hour unless I practice between now and then.

Feats of Strength

Posted in competition on April 20, 2015 by coughingsparks

Saturday was the Festivus Games. I took 8th overall. WoD 1 was, for time:

-1K Row
-50 wall balls

Took 3rd on this WoD with 6:03. My strategy was to go very slowly on the rower. I kept my pace between 1:55 – 2:00 with a stroke rate of 23 or 24. I was bound and determined to get the wall-balls unbroken, and I pretty much did, not even pausing until 44. My judge counted 49 to my 50 and I couldn’t hear her very well, so I had to pick the ball back up and get another. But it was a good strategy and a real luxury to be able to row slowly, and yet quickly, if that makes sense.

WoD 2 was:

0:00 – 2:00: max effort front squats (135#/95#)
2:00 – 4:00: rest
WoD 3:
4:00 – 10:00:
-6 power cleans (135#/95#)
-6 bar over burpees (lateral, stepping OK)

WoD 2 was my worst finish (22nd) of 30 reps. I thought I was doing better, but then I heard other people saying how they got 40, 42, 45, etc. I should have held onto the barbell for longer, but it was the one thing I hadn’t yet done, like, ever. WoD 3 was better, 7th place finish at 71 reps. Of course, I wasn’t fast at the burpees, but I was super-fast with the cleans, to try and make up for it. It was reasonable; I don’t think I could have gone much faster.

WoD 4 was 5-minute AMRAP:
-5 push press (115#/75#)
-15 box jumps (24″/20″)
One-minute rest
Wod 5:
One minute DU

Again, I did well at WoD 4, finishing 5th with 128. I went as fast as I could with stepping and again, super-fast with the push press and it was a good strategy. I wasn’t too worried about jumping because it would have been a bad strategy for this particular WoD, especially considering how smoked my legs now were. WoD 5 was a bit of a shit-show with 47, a 14th place finish. Well, it could have gone worse.

I feel like we all moved well from CFP and definitely better than some of the people who ended up on the podium. As nice as it is to win, or to place, I feel good about the stuff that I did do.

Feeling Better

Posted in burpees, cleans, pull-ups, push-ups on April 15, 2015 by coughingsparks

I felt better today after my meltdown yesterday.  I opened a can of crazy and poured it all over my husband on the phone and he told me to calm down and not lose perspective.  Today started out with, for competitors: 8-minute EMOM of 5 hollow body/arch position with 1 hip rise on the rings.  I think I did this right?  But I’m not sure.  I got a pretty good rhythm down towards the end.

The class started with 10-minute EMOM:

Even: ME strict pull-ups

Odd: ME push-ups

I got 14 pull-ups and 34 push-ups.  I’ve lost strength since my weighted push-up linear progression, sadly.  I may have to start it back up again.

The WoD was 8-minute AMRAP infinity ladder of:

-3 power cleans (155#/105#)

-3 bar-facing burpees

-6 cleans

-6 burpees

-9…

-9…

I got 81 reps, which is 21 into the set of 15.  That’s pretty damn good, actually.  Also, it bodes well for Saturday’s Festivus WoD of 6-minute AMRAP of 6 bar over burpees and 6 power cleans at 95#.

I then went to the chiropractor, who told me to hold off on any unilateral leg loading (read: pistols) for a while because it’s causing derangement of my hips, and may be what’s making my lower back hurt.  Poop.  I was starting to get better at those too…Hopefully all the lifting in the next few weeks will make up for it.

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