Dusting off Travel WoD 30

Posted in dead lifts, Travel 30 on January 13, 2017 by coughingsparks

More open gym today, pulled a set of 5RM dead lift, which went pretty well at 245# Finished with Travel WoD 30, which I haven't done in a long time, 3 RFT:

-100 single-unders
-50 air squats

Got it in 7:39, which is fairly slow, but I don’t feel too bad because I haven’t done it in 4 1/2 years. My record is 6:38. I had to break the air squats down to sets of 10 in the second round.

Horrible chipper

Posted in airdyne on January 12, 2017 by coughingsparks

So, we have a few people with extremity injuries at our gym, including a coach who tripped over a barbell while teaching class and broke his hand (I was there. I saw it happen), who programmed the following for another athlete with a sprained elbow:

-80 cal Airdyne
-60 back squats (95#/65#)
-40 GHD sit-ups
-20 cal Airdyne

I did it because I saw it on Instagram and knew that I would never in a million years program it for myself. I finished in 16:23, and I have to say that the last 20 calories on the Airdyne were worse than the first 80…

More open gym

Posted in rowing, wall ball on January 10, 2017 by coughingsparks

Made up my own metcon again today, 4 RFT:

-500m row
-20 wall balls

This was awkward AF because I was sort of wall-balling with one hand, but I only missed once and got 13:03. It was exhausting, so that was good.

Open Gym

Posted in back squats, box jumps, double unders on January 9, 2017 by coughingsparks

Made up my own stuff today, as I can’t push or pull anything right now, 5RM back squat at 175#, which is fine. Metcon, 3 RFT:

-20 box jumps
-20 v-ups
-20 DU

Finished in 8:15, no idea if that is good or bad because I made it up.

Wednesday, Friday

Posted in box jumps, burpees on January 6, 2017 by coughingsparks

My fitness has been a little stagnant lately on account of my pulled trapezius. Wednesday was EMOM 10 minutes Odd: pull-ups, Even: ring dips and I did ring rows and box dips, which was mostly a waste of time. The WoD was 6 RFT:

-10 lunges (95#/65#) front racked on rounds 2,4,6, overhead on 1,3,5
-10 burpee box jump overs

12- minute cap

I did this one at 45#, all front racked and still didn’t finish, which I predicted. I got through 5, I think.

Today was another one where it was scaled down so much I didn’t break a sweat, mostly burned out my lats, AMRAP 12 minutes:

-6 BMU
-10 sHSPU
-16 pistols

I scaled it down to 12 ring rows, 10 box push-ups, and 16 goblet squats at 12kg and got 6.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, burpees, cleans, dead lifts, double unders, knees-to-elbows, pull-ups, push-ups, snatches, wall ball on January 3, 2017 by coughingsparks

Friday: 0:00 – 8:00: AMRAP:

-8 HSPU (push-ups)
-10 Squat snatch (115/85)
-15 box jumps

8:00 – 15:00: establish 1RM snatch

I don’t remember what I got for the first one, five and something maybe with 55#. I did meet my snatch PR at 115#, but of course it was a power snatch.

Saturday: 22-minute relay-style partner AMRAP:

-8 bar-over burpees
-6 front racked lunges 135/95
-4 muscle ups

We did it with 65# and regular pull-ups (or jumping pull-ups) and got 10 plus something.

Monday: Squat clean, which was 150# and then 6-minute AMRAP:

25 bar-facing burpee buy in and then:
-4 DL at clean weight
-40 DU

Did 20 DU and got 2 plus something. It was slow, it was the slowest in class.

Today: 15-minute AMRAP:

-5 squat snatch (185/125)
-10 TTB
-15 Wall ball

I started at 55 and had to drop to 35, unfortunately and did KTC and got 6 plus something.

Friday, Monday, Tuesday, Wednesday

Posted in dead lifts, double unders, grace, isabel, jerk, karen, knees-to-elbows, pull-ups, rowing, wall ball on December 28, 2016 by coughingsparks

Friday: Merry Christmas from the Girls: for time:

Isabel: 30 snatches (135#/95#)
Grace: 30 clean and jerk
Karen: 150 wall ball
Amanda: 9-7-5 ring muscle ups/squat snatch

30- minute time cap

I made it through 9 pull-ups of Amanda, but TBH, I didn’t really want to do the squat snatch at all, even pulled back to 65#, which is what I would have had to have done. I also did Karen really, really slowly. The good news is that I PR’d my Isabel by a minute and a half, down from about 7 1/2 minutes to 6:04.

Monday: FT:

-1000m row buy-in, then
5 RFT:
-15 pull-ups
-7 push jerks (135#/95#)

I cut the pull-ups back to 8 and finished in 12:27 or something.

Tuesday: 5 squat cleans x7, up 5# since last week. This did not go all that well, I did mostly sets of 3 at 125#. The WoD was 7 minutes x30 seconds on, 30 seconds off of bar-facing burpees. I got 42, consistently getting 6 each round.

Today: 14-minute AMRAP:
-50 DU
-40 Wall balls
-30 DL (115#/75#)
-20 TTB

I got 1 + 125.