Archive for September, 2009

Front Squats/New Dip PR

Posted in dips, front squats, overhead squats with tags , , on September 30, 2009 by coughingsparks

Today I started out with 5×5 overhead squats, my typical 65-75-80-80-80. If my form isn’t good, I don’t increase the weight. Overhead squats is no place to let your ego get the best of you. Then I did 5×3 front squats:

95×3
105×3
115×3
125×3
135×3

I was doing dead hangs in between sets on the overhead squats and got four for the first time in months. I then did as many dips as I could on the dip station and got 10, which is a new PR!

In other news, I got an adorable (red!) 15-pound kettle bell for my birthday and an 8-pound medicine ball. I will be using the medicine ball for Karen because I had an epic fail last time I tried that WOD with a 20# med ball. So yay!

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Press/Mile Run

Posted in presses, running with tags , on September 28, 2009 by coughingsparks

I decided to hit up my goats today: presses and running. I started with a 5×5 press:

45×5 (warm-up)
65×5
70×5
75×5
80×4(F)
75×5

Not all that bad. After that, I ran one mile on the treadmill at 7:57, which is 42 seconds faster than last time. Granted, the last time I did it, it was on an attempt to run 2 miles, where I quit after one, so it’s not that great, but still, new PR.

Overhead Squat/Grace/Mom

Posted in grace, overhead squats with tags , on September 27, 2009 by coughingsparks

Today, one of the managers of the globo complemented me on my overhead squat as I was coming in the door. He said that it’s a hard lift and most people don’t do it, but that my form was perfect. *beam* So I did my OH squat today, 5×5 65-75-80-80-80. The weight depends on how I’m feeling.

I had really been in the mood to repeat Grace again with more weight to see what it was like, so today I tried it with 75 pounds. Last time I did it in 3:56 with 65 pounds; today was 6:48 with 75 pounds. Oof. No big surprise, but those 10 extra pounds make a huge difference. I liked it better though a little heavier. Last time just felt way too easy. I like Grace a lot. There’s something about doing that many C&J in a row to make you feel like a badass.

In other news, my mom has now been doing sorta-Crossfit-ish stuff in her workout for just over two months and has gone from doing 3:10 500m splits in her 6k row to doing 2:30 500m splits. She does lots and lots of thrusters now too. I talked to her today about it:

Mom: I used to not be able to do them at all, and now I do 30-50 with 10 pound dumbbells in each hand.
Me: Wow, that’s awesome.
Mom: Yeah, but I don’t like them.
Me: Um…yeah, you’re not supposed to. Nobody likes them. Even fire breathers who can do them with 95 pounds over and over hate them.
Mom: Oh good then; I’m not alone.
Me: Nope. Wait ’til you meet Fran.
Mom: What?

I explained what that was, but I don’t think you can really convey Fran without actually doing it. Fran is like the Matrix: you can’t explain what it is, you have to actually go there.

Deadlift/Double Under

Posted in dead lifts, double unders, handstand, overhead squats with tags , , , on September 26, 2009 by coughingsparks

I started with my usual 5×5 overhead squat, which was 65-75-80-85-85, pretty good form. Then I went on to 5×5 dead lift, which I did relatively recently, but I still wanted to beat my last one, so it was:

5×95 (warm-up)
5×135
5×155
5×165
5×175
5×180

Yeah, I put the little cookie-like 2.5# weights on to get that last set but still…>BW!

I then went on to practice double unders. I like to do this on Saturday at my gym because there’s no one in the group fitness room. And I had a breakthrough: two in a row! I can’t do three in a row, but I’ve never done two in a row, so yay! I finished the day out with slow negative handstand push-ups to roll out at the bottom. This is another thing that’s good to do on a Saturday.

Barb Wire Lite at Home

Posted in barbwire with tags on September 24, 2009 by coughingsparks

Today I stayed at home and did Barb Wire from the other day, scaled of course, and only three rounds. Rx’d, it’s four rounds for time, with three-minute rests in between of:

-40 sit-ups (the one thing I can do all in a row with no breaks)
-30 push-ups (I did half of these military-style, and half girlie)
-20 pull-ups (used the gray band)
-10 heavy thrusters (I used 25# dumb bells, because that’s what I have at home)

My rounds were 4:50, 5:12, 4:49. The last round was fastest because I had gone to all girlie push-ups at that point. But I wasn’t about to do a fourth round. By the third round, my pull-ups were one at a time.

Back Squat/Dip

Posted in back squats, dips, overhead squats, running with tags , , , on September 23, 2009 by coughingsparks

I started with overhead squats today, my usual 5×5: 65-75-80-80-80. I went down today because I hate working out first thing in the morning, being typically nocturnal, and because I wanted really good form. I then did 5×5 back squats. I know that I was supposed to use the same weight for the whole thing, but eh…I didn’t want to. So I started out with 5×95 as a warm-up then did:

5×115
5×125
5×135
5×140
5×145

I then did three sets of five bar dips. I was going to run and started to, but realized that after doing two different kinds of squats (again), running was stupid, so I stopped after 6/10 of a mile. I hate to admit to this because I really do suck at running, but there it is.

New Front Squat PR/Double Unders

Posted in double unders, front squats, handstand, overhead squats, pull-ups with tags , , , , on September 22, 2009 by coughingsparks

My back finally stopped hurting from Michael the other day, so I could try and catch up on the CFI WODs. Today I did started with 5×5 overhead squats, 65-75-80-85-85. The more I do these, the better. However, I seem to have hit a wall on dead hangs. Four is my absolute PR, and I can’t seem to get more than three in the gym. I don’t get it, because I do them all the time and my diet Zone/Paleo perfection. Nonetheless, I seem to have plateaued.

Anyway, I did the 5×1 front squat from the other day, which was:

5×95
3×105
1×115
1×125
1×135
1×145
1×155

I can see my body weight on the horizon, which is nice. Doing front squats for max effort makes me less nervous than doing back squats for max effort in the globo, because with the safety bars on the squat rack, I know I can dump the weight easily if I need to, no that I ever have. In the globo, you can’t do that.

The other part of the prescription today was double unders. I still am not great at these, and have never gotten two in a row. My jump rope kept hitting me in the back of the head for some reason, so I couldn’t get a good rhythm going.

I finished up with my new favorite thing, which is a slow negative HSPU against the wall (but facing away) with a roll out at the bottom. I did 10 of these or so.