Archive for February, 2010

Oly/Monthly Challenge

Posted in jerk, snatches with tags , on February 27, 2010 by coughingsparks

I’m sore in strange places today, such as the sides of my neck and the very apex of my abs where they attach to the sternum. I was pretty tired when I woke up today, but I am attempting five on, two off, and also do not like to miss an opportunity to work out on Saturday due to the lack of other people and staff at the gym. I worked on my kipping swing, but it’s not easy on the squat rack, which is the only place high enough to do it. I also did a 5×3 squat snatch of 55-65-70-70-70. I am getting more solid on the 70 now; it feels comfortable. This lift still scares me. I finished with 3×5 push jerk, which just wasn’t feeling quite right, but I did 65-75-80 then stopped.

I finished with a kamikaze sort of last attempt at the globo monthly challenge, which is a one-mile virtual bike track over hill and dale on a stationary bike. I just put it in gear and went for it, and won by one second, coming in at 2:45. My legs were like jello afterwords, like I could barely walk down the stairs, but it was totally worth it. So I get two days worth of glory on the dry erase board.

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Friday Fun :(

Posted in 300, friday fun with tags , on February 26, 2010 by coughingsparks

I had to do Friday Fun all by my self today. Apparently, people had met earlier to do it and no one told me, so it was just me. We decided yesterday to do the 300 today, which technically isn’t a Crossfit WOD; it’s a Gym Jones WOD (I know dun dun dun!), but it is perfectly appropriate as a Crossfit WOD:

-25 Pull-ups
-50 Dead lifts 135#
-50 Push-ups
-50 Box Jumps
-50 Floor Wipers
-50 Clean & Press 35# KB
-25 Pull-ups

I scaled the DL and the floor wipers down to 95#, which is what I figure the women’s weight would be anyway, had this been a Crossfit WOD. I also scaled the clean and press down to 25#. I did 8 dead hangs at the beginning for the pull-ups and jumped for the rest like a punk. My time was 24:57, which made my goal of under 25 minutes. Note to self: learn to kip. The sectionals are exactly one month away and if I don’t learn to kip, I am going to be screwed.

I am also thinking of switching my schedule to five on, two off, rather than 3:1. I feel so much better after two days off, and this would always keep Friday as an “on” day.

Front Squat/Monthly Challenge

Posted in front squats with tags on February 25, 2010 by coughingsparks

Like most work days, I didn’t have a ton of time today, so I kept it simple beginning with a 5×3 front squat and meeting my 3RM:

45×5 (warm up)
95×3 (warm up)
105×3
115×3
125×3
135×3
145×3

I don’t really do front squats enough, because this has sort of been a plateau for me for a while. It was three minutes to five (and I really need to leave at five if I want to get to work on time), so I re-attempted the monthly challenge, which is this one-mile course on the electronic bike. One of the trainers gave me some good advice, which is to pick a relatively hard gear and stick with it rather than worrying about shifting. This took thirty seconds off of my time, and I am within two seconds of beating the current leader on the board. So I might actually attempt it for real: 2:48.

Snatch Balance/Press/Gospel

Posted in gospel, presses, snatches with tags , , on February 24, 2010 by coughingsparks

I got to the gym relatively early today and as is typical, hogged the Oly platform for a while. I did a 5×5 snatch balance with 45-55-60-65-70. I really have to focus on dropping under the weight; because I use such light weight, the urge to push press and squat suddenly underneath increases as my sets get heavier, which defeats the purpose.

I went on to a 5×1 press, determined to get triple digits once again:

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

I finished up with my made-up WOD called Gospel, which is AMRAP in 12 minutes of:

-20 KB swings
-10 Goblin squats
-2 pull-ups

I added a whole round onto this one, going from six to seven rounds. Although two pull-ups may not sound like a lot, this WOD really burns out your forearms because it’s grip for the first, grip for the second, and by the time you get to the third in the triplet, you don’t want to hold onto anything. Finished out with the longest free-standing handstand ever, probably not more than three seconds, but still…all in all, a pretty good day.

OHS/Back Squat/Long WOD

Posted in back squats, cleans, overhead squats with tags , , on February 23, 2010 by coughingsparks

Two rest days back to back because I felt like straight-up @$$ yesterday. I thought I was getting the GE that’s going around, but I felt fine(ish) today, so that probably wasn’t it. I did spend all day on the couch, moaning and groaning. Crossfitters do not make good sick people. Anyway, I may switch to a five and two schedule though because when I take off two (or more) days in a row, the first day back is always gravy. Today was no exception. I started out with a 5×3 OHS, 65-75-80-85-90. I got good depth and was pretty solid; in fact, I felt like I could have gone heavier. But it was a nice set in any case.

I then went on to back squats, 5×3, meeting my 3RM:

115×5 (warm up)
135×3 (warm up)
145×3
155×3
165×3
175×3

Again, I felt like I could have gone heavier, but my form would have gone out the window. As it was, it ended up a nice, solid effort. If I mess up the back squat, my lumbar spine will be very upset and will punish me. I am going to focus on strength this cycle as it is, because I really didn’t do much of it last cycle.

I finished with a pick from the Hopper Deck, which was for time:

21-18-15-12-9-6-3
-Cleans
-Sit-ups
-Back extensions

It didn’t specify what type of cleans so I did power cleans with 75#. Now, 75# is not a lot of weight; in fact, that’s very, very light. But doing 84 of them is no joke, and I had to rest in the middle of sets, so it ended up being perfect. I probably could have done them unbroken with 65#, but it’s supposed to be difficult, and I did this WOD in 17:21. I also probably should have done AbMat sit-ups too, because these felt way too easy.

Split?/Annie

Posted in annie, jerk with tags , on February 20, 2010 by coughingsparks

During The Chipper yesterday, splitting on the C&J came up in conversation and it was suggested by Dan that I consider a split. I have done splitting with dumbbells and it always felt weird. On the other hand, if you actually watch lifting in the Olympics, everyone splits. So I decided to attempt the C&J with a split, keeping the weight light and working on technique. I did a mere 4×5 with very light weight at 45-55-65-75. It was interesting. I put my right leg forward preferentially, and I doubt I will ever be able to do it the other way, mostly because I have a fusion in my right foot that eliminates the joint in the great toe. It was a last resort after a bunionectomy that did nothing to alleviate the chronic pain I was feeling.

I ended with Rx’d Annie:

50-40-30-20-10 of
-Double unders
-Sit-ups

I had done this as Rx’d for the first time at the beginning of the month and got 13:41. Today’s time was 12:34 so I took over a minute off. I’m pretty happy with that. Tomorrow is definitely going to be a rest day, as everything is sore from yesterday’s Friday Fun.

“Elite…It smells elite.”

Posted in chipper, friday fun with tags , on February 19, 2010 by coughingsparks

Today was Friday Fun. Unfortunately, I had to miss it last time d/t being out of town and apparently, they repeated FGB and everyone did better. Anyway, today’s WOD was The Chipper, which is the last WOD from last year’s Crossfit Games. And yes, I scaled it. It is, for time:

-100 pound Squat clean, 15 reps (as Rx’d)
-30 Toes to bar (as Rx’d sorta, but I didn’t always keep my legs perfectly straight)
-30 Box jump, 20 inch box (as Rx’d)
-10 Muscle-ups (as Rx’d…just kidding! 30 dips, 30 pull-ups on the Gravitron with 52# assistance)
-25 pound dumbbell Push press / push jerk, 30 reps (as Rx’d; 25# in each hand, obviously)
-30 Double-unders (as Rx’d…I killed these!)
-95 pound Thruster, 15 reps (I did 65#)
-30 Pull-ups (on the Gravitron with 52# assistance)
-30 Burpees (as Rx’d)
-300 feet Walking lunge with 25lb plate held overhead (as Rx’d)

All told, 32:38. I’m not at all ashamed of the scaling measures that I took. I matched the time of my male counterparts, most of whom scaled the WOD in some way, whether it was dialing down the initial cleans or the thrusters and the intensity was great. The Chipper is, as someone on the mainsite said, The Filthy Fifty’s evil cousin. The top time at the games was Charity Vale at 18:24, as Rx’d of course. Some day…