Archive for May, 2010

Front Squat/Box Jumps

Posted in box jumps, front squats with tags , on May 29, 2010 by coughingsparks

I did better than I thought on front squat today. Usually, the front squat is a struggle because it’s always on Saturday, which is day 5 of 5 for me, workout-wise, so it’s using the last shredded reserves of power left from the four brutal days before it. Considering also that I didn’t do it last week, I did not bad on the 5×5:

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

I’m fairly certain that’s a new 5RM, which is great because I plateaued on this lift for months and months. I finished up with a made-up WOD from January, which was one minute on, one minute off x8 of box jumps. Last time I did it, I used an 18″ box and got 188. Today I used a 22″ box and got 163 at 22-21-20-20-20-20-20-20. I was disappointed that my number went down that much, but I was happy with my consistency throughout the WOD.

OHS/Tire Torture/Yoga

Posted in overhead squats, tire torture with tags , on May 28, 2010 by coughingsparks

When I got up, all I wanted was a nap and a popsicle. I didn’t want to work out. At all. I knew I was going to be by myself today, even though it’s Friday, so I decided to start with a 5×4 OHS, and did pretty well at it with 65-75-80-85-85. I then went on to a made up tire flipping WOD, which was AMRAP in 20 minutes of flip n’ jump, which would have been better had I brought water, but I did 52. It was hot, hot, hot outside.

I finished with something that I haven’t done in a while, which was a yoga class. I talked with my sister last night, who has been into yoga for a long time, and she’s getting pretty good at it. I realized that I missed it a lot, and it’s a good adjunct for the brutal, intense world of Crossfit. It was a yoga basics class, but it was nice and I felt really good at the end. I wish I consistently had time for both. All in all, I spent two and a half hours at the gym today, which is rarely something I’m able to do. I also attempted the yoga headstand, which is really f-ing hard. I can do it, but only with a wall. It’s way harder than a regular headstand. I have to try it some more.

Back Squat/Grace

Posted in back squats, grace, Uncategorized with tags , on May 27, 2010 by coughingsparks

Met my last weights exactly again today. I suppose next time I should do 165 on my 5×5:

45×5
95×5
115×5
125×5
135×5
145×5
155×5

Finished up with Grace, as Rx’d for the first time ever, which is:

-30 C&J for time at 95#

I got 7:04, which is better than I thought I would do. I thought I’d be over ten, but hey, you never know.

OHS/Michael

Posted in michael, overhead squats with tags , on May 26, 2010 by coughingsparks

Another hot, hot day. I was not terribly motivated due to the heat and the four hours of sleep this morning…so I did Michael, one of the longest WODs out there. I started with a 5×3 OHS, meh at 65-75-80-80-80. I should have done 85 on the last one. I finished with Michael, which is three rounds for time of:

-800m run
-50 sit-ups
-50 back extensions

The back extensions have been the worst part of this WOD the last two times I did it, and today was no different, but I pulled off a 1:11 deduction, which is AOK. I did 27:17 last time, and got 26:06 today. My endurance has been sucktastic lately, so I’ll take it.

So it’s like that, is it?

Posted in dead lifts, paleo, presses with tags , , on May 25, 2010 by coughingsparks

Stellar week last week, but this week might just suck if today’s any indication. Got to the gym late on a work day, and ended up forgoing my usual run at the end for my Tuesday DL and press, each 5×5, and they both sort of sucked. The dead lift was:

45×5
135×5
155×5
175×5
195×5
205×5
215×4(F)

Suck. Then the press was:

45×5
65×5
75×5
80×5
85×5
85×4(F)

Suck again. Oh well. You can’t always win it.

PS, it’s very hot.

PPS, today’s ONE YEAR OF PALEO! Win!

Learn and Play New Sports 2

Posted in Uncategorized on May 23, 2010 by coughingsparks

Went to Letchworth State Park today and hiked around for a while. Not quite the intensity of Crossfit, but my hamstrings are definitely tight from biking yesterday. It was spectacular and again, a nice change. Back in the gym Tuesday.

Learn and Play New Sports

Posted in Uncategorized on May 21, 2010 by coughingsparks

I overslept and knew that I wasn’t going to make it to the gym and still leave town. I had a meeting at the hospital and woke up in plenty of time for that so decided to bike to work. It’s only three miles but it’s straight up a hill the entire way and because my endurance sucks right now, it was quite the workout, rivaling any WOD in intensity. Coming back down was a lot of fun with barely any energy expended and it was nice for a change of pace. It was also a beautiful day.