Archive for October, 2009

Back Squat

Posted in back squats with tags on October 31, 2009 by coughingsparks

I woke up today feeling terrible, and woke up late, so only had time to do a 4×5 back squat, not even a 5×5 back squat:

45×5 (warm up)
95×5 (warm up)

That was it. I still don’t feel good.

In Soviet Russia, Kettlebell Cleans You!!!

Posted in dead lifts, turkish get-up with tags , on October 29, 2009 by coughingsparks

Today I decided to deadlift, 5×3. I have to think about form because I am too straight-kneed at the bottom per Clea, which means I am lowering the weight around my knees. Fine on the way up, not on the way down. So I tried to think about that today:

95×5 (warm-up)
115×5 (warm-up)
135×4 (warm-up)

Not bad. Over my BW on the last one. I then ended with Turkish Get-Up with a 25# KB. I do these in the ladies only room at the globo and get some weird looks, but I think that’s because when I’m done I curl up into the fetal position and whimper quietly to myself. I did a total of 30 on each side, broken down into sets of five. Then I ended with 10-9-8-5-4-3-3-3 of push-ups on what pass for pathetic parallettes, which are the foot thingies on the dip station. Not a bad day. Finally starting to come around after the Filthy Fifty.

Overhead Squat/Dip

Posted in dips, overhead squats with tags , on October 28, 2009 by coughingsparks

I was going to do the prescribed CFI work-out today, which was 1, 2, 3…10 overhead squat and ring (bar) dip, but the globo was very crowded, so I just ended up doing a light 5×5 OHS with 65-75-75-75-75, then bar dips to failure. I did PR, with an initial set of 11, then it was 6-5-5-4-4. I could have gone on, but I am extremely tired today and I just sort of felt fatigued all over.

Press/Eight-Pound Karen

Posted in karen, presses with tags , on October 27, 2009 by coughingsparks

Today, I was really at a loss of what to do, exactly. I am still hella sore from the damn Filthy Fifty, so 90% of Crossfit was off-limits. I finally decided to do a 5×3 press, which was:

45×5 (warm-up)
65×4 (warm-up)

I felt pretty good about that, but I wanted to do some metcon, so after a few minutes of hemming and hawing, I finally left the globo and went home to do Karen with my new 8# medicine ball. Eight pounds may not be a lot of weight, but 150 wall-balls is a lot of repetitions, so it was plenty hard. I did it in 6:06. When I can do it in under five minutes, I’ll increase the weight.


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

Today’s a rest day, and I usually don’t post on rest days (because let’s face it, I’m fairly lazy), but I just have to say that I’m sore in very weird places after the Filthy Fifty yesterday. At least I know to do the Filthy Fifty on the last day of the cycle so that I have a day to recuperate before doing Crossfit again. Anyway, I am sore in a couple of places I did expect and a couple of places I didn’t expect and I’m trying to figure out the latter.

My glutes are sore and my hip extensors, which is no big surprise because you end up using those groups for the box jump, KB swings, lunges, KTEs, and goblin squats. My low back is sore from the back extensions, again no surprise. What was a surprise is that my calves hurt at all and my oblique abs hurt as much as they do. For the former, the only thing that could possibly have caused that is the 150 singles (which typically don’t give me a problem unless I do a LOT more than that) or perhaps doing 50 box jumps in a row (although that may have been the easiest part of the WOD and one of the only where I did all 50 reps without stopping). My obliques hurt a lot which can only be from doing the floor wipers. This is interesting, because it tells me that as great as KTE is, perhaps I need to incorporate floor wipes more often, although they never show up in the Crossfit arsenal (and they should because they take a lot of core control).

My quads aren’t sore at all, which is somewhat surprising, although I was very good about the foam roller after. I also am sore on my side, around my seventh or eighth rib, which is where my lats attach. That’s probably from jumping pull-ups. I also greased the groove at home later on pull-ups, which was probably stupid.

The Filthy Fifty

Posted in filthy fifty with tags on October 25, 2009 by coughingsparks

I woke up today and decided it would be a good day to tackle the Filthy Fifty, a good chunk of which I did as Rx’d. Last time I attempted it I choked about three exercises in, so I was very nervous about doing the WOD today, but, well, there’s a part of the 300 training video where one of the athletes says that if you’re not nervous before your workout, you might not be training hard enough: 00:24:

I mean, it might be macho bulls**t, but I can buy still buy it. I am often nervous before doing the big stuff, like trying to top Grace or Fran, or doing anything 1-1-1-1-1. Anyway, so today was going to be the Filthy Fifty, and I was not going to choke:

-50 24″ Box Jumps (I did 20″)
-50 Jumping Pull-ups (as Rx’d)
-50 One-pood KB swings (as Rx’d)
-50 Walking Lunges (as Rx’d)
-50 KTE (I did 95# floor wipers, 50 on each side, which was plenty hard)
-50 45# push press (as Rx’d)
-50 Back Extensions (I used one of the welded bars of a Nautilus machine and a Swiss ball)
-50 Wall Ball (I did goblin squats with a 25# KB)
-50 Burpees (I did full military push-ups instead which again, was plenty hard)
-50 Double Unders (I did 150 singles)

All told: 35:27, which is just under half an hour faster than when I did it last time, which was in my first week of Crossfit. This was before I knew about scaling anything. I am now at six months, still scale it, although I do all the reps. And yes, I definitely felt like puking afterwords.

Weighted Pull-ups/Grace WTF?

Posted in grace, pull-ups with tags , on October 24, 2009 by coughingsparks

I had a short day at the gym today. My gym has kettle bells that are even smaller than the one I have at home: 10 pounds. So I attempted a weighted pull-up today. They are hard, even with a light kettle bell, mostly because you have to secure it with your toes while hanging, then do the pull-up. So I did five dead hangs, three sets of one with the weight, and then three more. Meh.

Went on to do Grace (30 C&J for time), because I’ve been wanting to do it for a while. I used 75# and got 3:38, which is three minutes and ten seconds faster than last time, hence the WTF. And I didn’t even do it all that long ago. Time to switch up to 80 I guess, although I will say that I felt nauseated after.