Archive for July, 2009

Rest Day/L-sits

Posted in L-sits, rest day with tags , on July 31, 2009 by coughingsparks

Today is a rest day, which is always nice on a day I have to work because the day doesn’t feel as rushed. Nonetheless, I parked the parallettes in the middle of the living room and did L-sits. My new record is 21 seconds. If I put the parallettes in the way of everything and trip over them, I will be more likely to use them, and my SO is out of town all weekend, so they’re going to stay right there.

New Back Squat PR/Travel WOD 30

Posted in back squats, Travel 30 with tags , on July 30, 2009 by coughingsparks

Back squats, like presses, are something of a goat for me. I am under the impression that to be a monster at back squats, you need to be a tiny little compact person like Annie or Nicole, not a six-foot-something Viking elf like me. But you know what they say about goats and the hopper and all that jazz: do more of them. That being said, I did 7×2 back squats today: 115-135-145-155-165-165-165. I am within around 12 pounds of my body weight now, which is pretty exciting, but today wasn’t that day because my form sucked on the last set. That belly breathing thing is great though. I think that was what helped me get that PR today.

The metcon I chose was fairly stupid in retrospect, but I was feeling good after the back squats, so I thought, what the hell? I did Travel WOD 30, which is three rounds for time of:

-100 single jumps
-50 air squats

It’s actually five rounds, but I scale the thing, because, well, read my blog title. Anyway, even after back squats, I did it in 8:07, which is two minutes faster than last time, which was a month ago. So yay! I think I will do three rounds of it one more time, and then bump it up to four, and then five. We’ll see. Maybe I’ll be ready sooner.

Then I came home and greased the groove on handstand push-up progressions on the paralettes. For now, that means three rounds of six reps full depth, head to the floor, elbows tucked, with my toes on the ground. When I can do three sets of 10, I will put my toes on the first stair step. These are really, really hard though.

Group workout

Posted in free workout with tags on July 29, 2009 by coughingsparks

Today was a free track workout with other Crossfitters in the area. The weather was iffy, very humid and lightly sprinkling periodically. We started with some basic dynamic warm-up type stuff, then planks interspersed with tuck jumps. Then, on to the WOD.

Five rounds for time of:

-10 Kettle bell swings with 1-pood kettle bell
-10 (or so) long-jump burpees (done for distance, but ended up being about ten)
-17 walking lunges (again, done for distance, but it was about 17 each time)

My time: 10:09 Finished with a POSE jog around the track and some cool-down stretches. I really like doing the group WODs. I go a lot harder, a lot faster with other people there. So I’m starting to get my mojo back a little.

New Overhead Squat PR/Deadlifts

Posted in dead lifts, overhead squats with tags , on July 28, 2009 by coughingsparks

It felt good to get a PR today; I haven’t gotten one in a while. I have felt lately that there is a weight in my head dragging my entire body down. I’m not depressed, I’m just very tired all the time, to the point where I’d rather stick a fork in my eye than do metcon. I can’t wait for my vacation. Anyway, I started with the dynamic warm up, then did five sets of five overhead squat: 75-80-85-85-90. 90 is my new PR, and just over half of my body weight, which is a milestone. I’ve been Crossfitting for three months now, so that feels good.

Then, on to dead lifts, five sets of five, 115-135-145-155-165.

Free track work out tomorrow. That will be nothing but metcon, so hopefully will kick my butt into gear.

Big Hike

Posted in Uncategorized on July 27, 2009 by coughingsparks

I took a four and a half mile hike in Treman Park today, which I know is not terribly Crossfit-ish, but my husband wanted to go and we’re gearing up for the Grand Canyon. It was also a very nice day. We saw a big snake; I haven’t seen a snake that big in a while. My right knee hurt coming back down the trail, which I’ve sort of come to expect, and is why I don’t hike that often.

Back to the gym tomorrow.

Rest Day

Posted in rest day with tags on July 26, 2009 by coughingsparks

Woke up late today, and went grocery shopping. Didn’t really do anything physical other than farmers walk, my stuff. Replenished my cashew, almond, and macadamia supply. That’s all.

Back Squats/Billy Goat Jump

Posted in back squats, billy goat jump with tags , on July 25, 2009 by coughingsparks

I feel like I have plateaued lately. Maybe it’s a three-month slump; who knows? I upped my fat to 2x to see if that’s going to help, although I don’t really want to do that very much (due to vanity, I know, I know…). Anyway, back to back squats today, five sets of five 115-125-135-135-135. I did the breathing thing today and that helped. My dead hangs have also been in the toilet lately, I haven’t gotten a fourth since that first time about a week ago.

Then on to Billy Goat Jump, which I bailed on last time after the first round:

21-18-15-12-9-6-3 reps for time of:

-Box jumps
-Dips (in my case, bench dips)

This time, I did my SDLHP with a 1-pood kettle bell, which was helpful, because I made it through at 11:55. Not too bad. At least I finished a metcon for once.