Archive for December, 2009


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

I had a sort of kind of OKish day today. I started with 3×5 OHS, which was supposed to be 5×5, but I just wasn’t feeling it, so it was a mere 65-75-80. I then went on to a 0.75x1RM 5×4 back squat, which was very hard:

115×5 (warm up)
135×4 (warm up)

I finished with a little double under practice, but I just couldn’t get a good rhythm. My legs were like lead today in all of my stuff, so I’m looking forward to tomorrow’s rest day.

Front Squat/Nasty Girls

Posted in front squats, nasty girls with tags , on December 30, 2009 by coughingsparks

Another day with very little time. I started with front squats, 5×3, which was:

95×5 (warm up)

145 is my 3RM. On the second to last set, I realized that as it was hard to keep my elbows up, and which is why I stuck with it for the last set. I then went on to Nasty Girls, which is Rx’d as:

Three rounds for time of:
-50 Squats
-7 Muscle Ups
-10 Hang Cleans 135#

What I did was two rounds of 50 squats, 7 pull-ups, 7 dips and 10 hang cleans with 95#, which was plenty hard and I was slogging at the end. I really wanted three rounds, but I was down to doing one and two cleans at a time and running out of time at the gym. I am going to try this again in a month or so and see if I can do better…


Posted in overhead squats, presses, rowing with tags , , on December 29, 2009 by coughingsparks

I started the day with a cup of Jeff’s ridiculously strong French press coffee and then decided that I would go for the globo fitness challenge of the 500m row. The top time in my age class was 1:46. More on that later. I began with PVC snatch work and would have liked a turn at the Oly platform but some people were doing bicep curls on it (WTF???). Anyway, I did a 5×3 OHS, which was 65-75-80-85-90, getting fantastic depth. I then did a 5×1 press, which was a little disappointing:

45×5 (warm up)
65×3 (warm up)
75×2 (warm up)
100×0 (F)

I’m disappointed that I couldn’t get 100 over my head today because I know I can; I’ve done it twice now. So I got pissed off and channeled that energy into the 500m row, getting it in 1:39, which cuts three seconds off of my PR and made me #1 in my age class and #2 overall on the leader board. I only trailed the top score by one second, and she’s, like, on Cornell crew or something. Anyway, I am very happy with my new PR, which is also under a minute forty. Yay!

Dead Lift/Inverted Burpees

Posted in dead lifts, inverted burpees with tags , on December 27, 2009 by coughingsparks

I didn’t have a ton of time today, but I decided that I really wanted to dead lift. It is my very favorite lift and is the one and only that actually favors freakishly tall humans like myself. I did a 5×3, which was:

115×5 (warm up)
135×4 (warm up)
155×3 (warm up)
205×3 (new 3RM!)

Next time I do this, I probably am not going to go up in weight because 205 was very hard and my form was not the best ever. I interspersed with toes to bar.

I finished with another pick from the hopper deck (Ace of Spades, I think…), 100 inverted burpees for time. People who scoff at this workout have clearly never tried it. It is like doing box jumps and air squats and handstands and KTE all at the same time. And it is especially challenging after doing dead lifts because it taxes the hamstrings big time. Anyway, I hadn’t done it since July, and I took three minutes off of my original time, coming in at 14:46. Part of the reason I was going faster was that I would come out of the plow position and go straight into the handstand without standing in between. I couldn’t do that for all 100 reps, but I did it for a good chunk of them and that made them go very fast. I thought I was super-slow (and my pants kept falling down), but I really scorched my previous time so yay!

Back Squat/Run of SUCK

Posted in back squats, overhead squats, push-ups, running with tags , , , on December 26, 2009 by coughingsparks

I was so very, very happy to be back in the gym today after my three-day hiatus. I started with a 5×5 OHS, which was 65-75-80-85-90, getting great depth and rock solid feet. I then went on to a 5×3 back squat, interspersing toes to bar, and got:

115×5 (warm up)
175×3 (new 3RM!)

I can only squeeze out about two or three toes-to-bar, but I like them. I then did my push-up progression and am in about the same spot I was before, with 14-14-10-10-9, rather than 15. I hate push-ups. I picked the 5k run out of the hopper deck last, and made it about 3/4 of a mile before my knee gave out. This has me very worried for the competition. I don’t run out of energy or cardiorespiratory endurance. I can feel my knee starting to go and then that’s it. Maybe if I Ace it next time.

Merry Christmas

Posted in Uncategorized on December 25, 2009 by coughingsparks

I am feeling better now. I violated my diet today with eggnog and a cookie. Christmas comes but once a year and eggnog tastes great when you have big, yucky tonsils and don’t want to eat anything. Back at it tomorrow, and back in the gym. And, and! I got a 35# KB for Christmas! Yay! Now I can do Hansen in the comfort(?) of my own home.

Also, I am officially registered as an athlete in the NY/NJ Sectionals. Eek!


Posted in Uncategorized on December 23, 2009 by coughingsparks

Yup, I’m definitely sick. My temperature climbed and climbed at work last night to top out at 101.5. Luckily, because of where I work, it was easy to get diagnosed (strep throat) and get a prescription. But I’ll be out of commission for a bit…