Sotts and heavy cleans

Posted in burpees, cleans, sotts on July 3, 2015 by coughingsparks

Today, while everyone else was front squatting, I got to do Sotts press in sets of five clean grip in the front, in which I got up to 65# and snatch grip in the back, in which I got up to 55#.  The WoD was 8-minute AMRAP:

-3 squat cleans (225#/155#)
-10 burpee box overs

I got 3 + 1 with 135#.  I ended up power cleaning and front squatting for most of it.  I don’t think I’ve ever done that heavy weight in a WoD.  I started out doing squat cleans; I really did, but at that weight, it devolved quickly.

Gun-shy rope climb, awesome Airdyne

Posted in airdyne, eat to perform, rope, running on July 2, 2015 by coughingsparks

Today was one of those weird test days, 30 minutes to do:

-2 minutes of rope climb
-90 seconds of GHD sit-ups
-2 minutes of shuttle sprints
-2 minutes Airdyne for calories

I got 2 rope climbs, which is what I got the last time we did this. The staph infection has made me a little gun-shy of the rope climb, not that I’ve ever been, like, phenomenal at doing them.  I did a good bit of mobility prior to climbing the rope, but my back is still a bit of a wreck.  I also had a lot of missed attempts.  It’s like my body doesn’t want anything to do with climbing the rope. Got 30 GHDs, which is worse than last time but again, wasn’t really feeling it with my back and I kept sliding off the back of the GHD, making it more of a crunch.  I got 10 sprints, which, for a non-runner, is not too bad.  Last was the Airdyne, which I dominated at 42 calories, the best of the day up until then.

There were only three people in class, so I spent the rest of the time on the fancy InBody scale in the dog hair trap office (“we just mopped yesterday, but with the three of them…”).  Survey says: 204.9 pounds, 22% BF.  BOO!  Like I said, it’s not that I’m mad for aesthetic reasons, I just really don’t want to be going into a (bunch of) gymnastics cycle(s) with 45# of fat on me. That’s a barbell worth of fat.  In any case, I’m back on the horn with ETP to tweak my macros and help me figure out exactly WHEN I’m supposed to be eating WHAT because clearly, being left to my own devices is not working.

I can’t believe I got it all done

Posted in airdyne, cleans, jerk, pull-ups, push-ups, snatches on June 30, 2015 by coughingsparks

in the time I had this morning.  Started out with this barbell complex:

-2 power cleans
-2 HPC
-2 push jerk

This did not work out all that well for me.  Nothing really wanted to move and my back hurt a bit so I only got up to 125#.  Next was 3RM power snatch slow to the knee.  These went better and I stopped at 90# before my form could really go bad.  Then 10-10-10 front rack step-ups on the box, which I did at 45-65-65.  Then 4-3-2 pull-ups with 10-9-9 push-ups.  The pull-up progression was supposed to be 5-4-4, but, as I said in the beginning, I simply don’t progress that fast and 5 is my max set a mere 2 weeks ago so I’m not really sure what they expect.  By the end, I’m supposed to do 9.  Hey, I’ll be over the moon if I get 9, but my all-time, pre-baby (now she’s four, almost) record for strict pull-ups is 7.  Finished with one minute on, one minute off for 10 minutes on the Airdyne, and I got 21-21-20-19-20.

Lousy Cindy

Posted in cindy on June 29, 2015 by coughingsparks

Had to go to the 0600 class again today, and I will tomorrow also.  I am very stiff and tired at this hour, physically, even if I am mentally awake.  My back didn’t feel very good to begin with, and the WoD was 20-minute AMRAP:

-400m run (500m row)
3 rounds:
-5 pull-ups
-10 push-ups
-15 air squats

The run/row counts as a round, and I got 7 + 3.  That’s bad even for me, and I have a bad Cindy to begin with.  Like usual when my low back is out, I had to resort to strict pull-ups after about the fourth round.  I also was pretty slow on the push-ups.  I just felt like I was moving underwater today.  Definitely the worst score in class (although not everyone was going Rx’d).

20 RM success

Posted in back squats, box jumps, dips, L-sits, reverse hyper, running on June 29, 2015 by coughingsparks

Saturday was a big lifting day. Started with Pendlay rows and dips, 10-10-10 at 115#(?), I think, and 3-3-2 dips. Then went on to the 20RM back squat, which I did successfully, but at lighter weight:

-45×10
-115×5
-135×4
-145×4
-145×20(!)

Mind you, it was still hard, but I did do it, with some cheering on by my impromptu lifting buddy, a 20-year old swimmer with aortic valve disease that makes him not be able to lift more than half his body weight. So, instead of doing a 20RM back squat, he had to do 20 unbroken jumping squats with 95# front racked. Poor bastard. Nice kid though. I miss being 20, when I knew everything too…

Then did the WoD, which was 7-minute AMRAP:

-10 box jump overs
-60′ sprint to bay doors and rig

I actually did jump this time, every time, and stepped down, which was more athletic, but also slower. I got 7+3, I think. Then did 10-10-10-10 good mornings at 45-65-65-65. Finished with 2xME z-sit, which was 15 seconds each, I think, then hanging L-sits x2, which was around 5 seconds. Then ME hollow body hold x2, which was 21 seconds each. Finished with 4×10 reverse hypers at 140#.

Power Clean Double, unilateral loading

Posted in knees-to-elbows on June 26, 2015 by coughingsparks

Today started with 10 minutes to establish 2 RM power clean, which I got at 150#.  Surprising, considering that I took Benadryl last night at 1830, 50mg, and was unconscious by 1930, then slept until 0630 this morning.  The WoD was 4-minute AMRAP:

-6 lunges (185#/125#)
-10 TTB

1 minute rest, then 4-minute AMRAP:

-10 lunges (135#/95#)
-6 TTB

I got 2+8 on the first, using a box step up with 65# front racked, and then 2+12 on the second with 45# barbell box step-up.  Did OK on the toes-to-bar.  Didn’t string them, but maintained grip pretty well.

Bar MU

Posted in muscle-ups, rowing, snatches on June 26, 2015 by coughingsparks

Wednesday was bar MU drills. The WoD was 3 RFT:

-7 Power snatch (70%)
-10 Bar MU
-200m Run

I did the power snatch at 80#, did jumping BMU from the 30″ side and rowed 250m. The time cap was set at 12 minutes, but it ended up being lifted and I finished in 14:04. It’s not that I can’t do jumping BMU, it’s just that I do them…very…slowly. No missed reps though.

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