Archive for November, 2009

Push-ups/Grace

Posted in grace, handstand, push-ups with tags , , on November 29, 2009 by coughingsparks

Today, thanks to Jim, I started week one of the hundred push ups plan, at Tier 3, which was 10-12-7-7 with 60 seconds of rest between. I did fine. I incorporated it into my warm-up, with sit-ups and air squats between. I then went on to the newer, heavier Grace, with 80 pounds instead of 75 and my stupid watch didn’t start. I was listening to music, so I calculated my time based on that, estimating about 5:45. Last time I did it, I got 3:38 and that was with 75 pounds. Trust me, five pounds makes a big difference. My form was sucky too. But I’ll do better next time for sure. I finished the day with handstands rolling down the wall, which I can only really don on the weekends. All in all, a good day.

Travel WOD 30 Redux

Posted in overhead squats, Travel 30 with tags , on November 28, 2009 by coughingsparks

I feel very tired and somewhat despondent today. I went to the gym and did a rather sorry 3×5 OHS which was 65-70-75, then went on to do Travel 30 again, just to see if I could break seven minutes. It’s three rounds for time of:

-100 singles
-50 air squats

Turns out that I can: 6:38. Now, next time I can add a round.

New Dead Lift PR

Posted in dead lifts, push-ups with tags , on November 27, 2009 by coughingsparks

I decided to do a max effort dead lift today, just for funsies. Lately I have been doing too many rest days, just because of the holidays and going out of town &c. The next few weeks aren’t going to be much better either but oh well. What I did today was:

95×5 (warm-up)
115×5 (warm-up)
135×3 (warm-up)
155×3 (warm-up)
175×1
185×1
195×1
205×1
215×1

215 is a new PR, up from 210, so I am now at 120% BW. My goal is 150% body weight eventually. I greased the groove on pull-ups periodically at the gym. I need to get back into greasing the groove because I can’t seem to get more than 5 lately. I then went on to do a pyramid of push-ups, which are getting somewhat easier, but I still don’t like them. I started at 10 and then went down to one. I should really be timing this when I do it…

OHS/Slow Bear Complex

Posted in bear complex, overhead squats with tags , on November 25, 2009 by coughingsparks

I started today with OHS, which I haven’t done in a little while, 5×5, which ended up being 65-70-75-75-75. I then went on to the Bear Complex, which in retrospect, I ended up using the same weight and went a minute and a half slower than last time. I thought I was going faster, but I checked the last time I did it and I used the exact same weight, 90 seconds faster. I did five rounds with a minute rest between of:

-7 power cleans
-7 front squat
-7 push press
-7 back squat
-7 push press

My weights were 45-55-60-65-65, and I did it in 16:47.

I am very disappointed.

100-Pound Press!!!

Posted in presses, running with tags , on November 24, 2009 by coughingsparks

Got back from Boston yesterday. I didn’t do much Crossfit-wise, mostly due to being so tired. Switching from nights to days to nights is very difficult on my system; it’s like being jet-lagged all the time. Staying nocturnal sort of sucks too, though, so I can’t really win. Yesterday turned into a rest day because we spent most of it driving. The day before ended up being just a ton of walking, and I suppose I should have done some Crossfit-y stuff, but I couldn’t bring myself to do it.

So, back in the globo today. Actually, occasionally taking off more than one day in a row is good. I did 5×1 press today, determined to put 100 pounds over my head, seven months into Crossfit:

45×5 (warm-up)
65×3 (warm-up)
75×3 (warm-up)
80×1
85×1
90×1
95×1
100×1 (yay!)

I tried last time but just couldn’t lock it out. I barely did it today, but did lock it out.

I then went on to my quest for the endurance run. I add 1/10th of a mile each time, making today 1.2 miles, which is sad. I don’t know; I think my limiting factor on this is not my cardiorespiratory endurance, but the fact that after a mile, my right knee really starts to hurt. I may be relegated to one-mile runs multiple times, which I know defeats the purpose, but one mile or so seems to be the maximum that my joints can take.

Travel 30

Posted in Travel 30 with tags on November 21, 2009 by coughingsparks

I was so tired today from working last night and then only sleeping for a couple of hours in the car that I only did a short metcon, Travel WOD 30, which is five rounds for time of:

-100 singles
-50 air squats

I did three and got 7:25, which is sort of sucky because I got it in 7:17 last time, but it’s not horrible either. I only broke my last set of squats. And I just did it, like, a month ago. So I don’t feel too bad. As I said before, when I break seven minutes, and/or can do all three sets of air squats unbroken, I will add a round.

Jerk/CFB MetCon

Posted in box jumps, jerk, knees-to-elbows, thrusters with tags , , , on November 19, 2009 by coughingsparks

Today’s prescription from CFB for strength was a 5×3 jerk. I don’t like jerks (hehe. Jerks.), as they are something from the hopper that I dread. I can press a lot more than I can jerk, which irritates me because it should be the other way around. I got:

45×3 (warm up)
65×3
70×3
75×3
80×3
85×3

Meh.

I then went on to the metcon, which I had to scale, three rounds for time of:

-20 box jumps
-15 KTE (I did 10 and even then had to pyramid them 4-3-2-1)
-10 thrusters with 30% BW in each hand (LOL, yeah right. I did 25# in each hand which was fine)

All told, 11:22. My hands are pretty sore from doing pull-ups and dips all night. I did them every hour at 15 minutes past until about three in the morning, when I reached muscle failure and my hands hurt so much I had to stop. I had wicked bad callouses today that got razored down. Tomorrow’s a rest day so I am going to give my whole shoulder girdle a break, not to mention my poor hands.

I am headed for Boston early Saturday morning and am hoping to pay Alex and CFB a visit, but it’s up to my mom. We’ll see.