Back to back

Posted in back squats, box jumps, burpees, christine, cleans, dead lifts, fran, jerk, kettle bells, rowing, snatches, wall ball on May 26, 2017 by coughingsparks

Tuesday I went to the gym late in the day, which I don’t usually do. First was Christine, 3 RFT:

-500m row
-21 BW DL (208#)
-21 box jumps

This took forever, 31:33. I don’t think it was supposed to take that long, but I pulled those reps one at a time and it took a while.

Following that, I was supposed to have done 20-minute EMOM, another “stamina:”

-Even: 12-calorie row
-Odd: 15 wall balls

I made it through eight minutes of this and then stopped. I think this was supposed to be one of those days that’s divided, but obviously that’s not practical most days.

Wednesday: I went back the following morning, which didn’t go very well, but at least the lifts were light:

1.) Power clean: 110x3x3
2.) Clean pull: 125x3x3
3.) Back squat: 130x3x3
4.) Fran: 21-15-9
-Thrusters 65#
-Pull-ups

This was about my slowest Fran ever, almost doubling my time at 15:31. Again, doing the pull-ups one at a time.

Today was:

1.) Snatch:
60×2
65×2
70×2
75x2x2

2.) Clean and Jerk:
95×2
100×2
110×2
115x2x2

3.) Front squat: 115x3x5

4.) 4 RFT:
-15 calorie row (was supposed to be the Airdyne, but they were all in use)
-18 wall balls
-15 KB swings 35#
-12 Burpees

This went better than I thought it would, at 15:53. Finished up with mobility.

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Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-MU
-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:

165×3
170×1
165×3
175×1
165×3
180×1

Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

Even:
-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

Mix

Posted in box jumps, burpees, cleans, jerk, snatches on May 19, 2017 by coughingsparks

Today I started with the CFP workout, which was 15-minute AMRAP, 4 rounds, in one-minute increments:

-1 minute box jumps
-1 minute burpees
-1 minute V-ups (suitcases)
-1 minute rest

I got 50, 51, 52, 52, pretty consistent. Then I did some Bergeron stuff from today, but didn’t have time for all of it, so I did the snatch:

65×3
70×3
75×2
75×2
80×1
80×1
85×1

Next was the clean and jerk:

100×3
110×3
115×3
125×3
130×2
135×1
135×1
135×1

Wednesday

Posted in cleans, front squats, push-ups on May 18, 2017 by coughingsparks

Yesterday was:

1.) Hang clean:
95×4
100×4
110×4
115x3x3

2.) Hang clean pull:
125×5
130x5x4

3.) FS:
140×5
145×1
140×5
150×1
140×5
155×1

The set of 5 I could barely do on the front squats, but I managed.

4.) EMOM 16:

-12 front racked KB lunges 12kg
-12 (8) push-ups
-12 Box step ups with 12kg KB
-50-second plank hold on elbows

This was pretty awful feeling. It was supposed to be 35# and 30# respectively, as well as 12 push-ups, but it devolved pretty quickly into 8. But again, I did it, so there you have it.

Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks

Friday:

1.) Snatch:
55×4
60×4
65×4
70×3
75x3x2

2.) C&J:
100×3+1
110X3+1
115×3+1
125×3+1
130×3+1(x2)

3.) BS:
155×4
165×1
155×4
170×1
155×4
175×1

4.) 3 RFT:
-400m row
-21 burpees
11:08

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10

Monday:

1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)

13:15

2.) Hang snatch:
60×4
65×4
70×4
75x3x3

3.) Hang snatch pull:
80×5
85x5x4

4.) BS:
160×5
170×1
160×5
175×1
160×5
180×1

Today:

1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

Ben Bergeron is trying to kill me.

Posted in cleans, front squats, pull-ups, renaissance periodization, rowing, thrusters on May 11, 2017 by coughingsparks

Yesterday was Day 2 of #builtbybergeron, this time was four things:

1.) Hang squat cleans from mid-thigh(ish):
-60% x 4 = 95#
-65% x 4 = 100#
-70% x 4 x 3 = 110#

This went fairly well: light enough weight to be able to focus on form.

2.) Clean pull from hang or mid-thigh-ish:
-70% x 5 = 110#
-75% x 5 = 115#
-80% x 5 x 3 = 125#

Again, pretty good.

3.) Front squat:
-77% x 5 = 135#
-83% x 1 = 145#
-77% x 5 = 135#
-85% x 1 = 150#
-77% x 5 = 135#
-87% x 1 = 155#

I’ve never done this rep scheme before and it was sucktacular, like very, very hard. I did it. I didn’t dump, but it was a close run thing.

4.) Metcon: 13-minute AMRAP:
-55 cal row
-55 thrusters 65#
-55 pull-ups
-55 HSPU

This went about as I expected, did well on the row and then was doing the thrusters in sets of 5. As one might imagine, by the time I got to the pull-up bar, I had something like 75 – 90 seconds left, so I only got 6 pull-ups, which means a score of 116. Good, is what I’m supposed to say: gives me something else to get better at.

In any event, everything is sore today. My midsection is completely wrecked from the 90 GHDs after not doing them for about a year, like it hurts to sneeze. My quads are destroyed. It hurts to flex or extend my arms. Also, I may not be eating enough to compensate for the increase in volume. I’m still eating like I’m doing a light day, which this^^^ definitely is not. I purchased and downloaded the new RP cutting templates, so we’ll see how that goes. Back tomorrow though.

Dust this off

Posted in dead lifts, pull-ups, push-ups, rowing, snatches on May 9, 2017 by coughingsparks

Haven’t posted in months. I’ve decided to start sort of doing my own thing, still at Crossfit Pallas. Group fitness there has been making me miserable lately, so I’m starting to do Built By Bergeron as of today and will do this for a little while, I think. I need a change. Oh, and I’m going to need to go on a cut, sadly because I am more doughy (and by doughy I mean bad at gymnastics) than I’d like. In any event, today’s programming was:

1.) AMRAP 3 minutes:
-12 calories on the Airdyne (I used the rower because every Airdyne was in use)
-12 power snatch 65#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-8 power snatch 80#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-4 power snatch 95#

I got 1 + 19, 1 + 16,, and 1 + 13 respectively.

2.) For time(?):
-12 MU (red-banded strict pull-ups)
-30 HSPU (push-ups)
-8 MU
-20 HSPU
-4 MU
-10 HSPU

Even with my scaling, I did it in 15:38, but I really tried to be a stickler for form. I’m sort of like, whatever, I need to improve in gymnastics so much that it sort of doesn’t matter.

3.) NOT for time, 3 rounds:
-30 GHDs
-15 DL 155# (was supposed to be 185#, but I didn’t feel equal to that on my first day).

I have to admit that I broke up the GHDs, as I haven’t done them in a while. All in all, it took over 90 minutes to do the day’s programming, but it felt good. I was by myself, which I mostly prefer and got to listen to my own music. I did some mobility, but I am probably going to be hurting tomorrow.