Archive for August, 2010

Last Two Days

Posted in dead lifts, double unders, front squats, gospel, presses with tags , , , , on August 31, 2010 by coughingsparks

I did sort of crappy over the last two days. On Sunday, I did DL and press, five each:

45×5
135×5
155×5
175×5
195×5
215×5

45×5
65×5
75×5
80×5
85×5
85×5

Finished with a lot of jump rope and double under practice.

Yesterday did front squats which were really difficult for some reason:

45×5
95×5
115×5
125×5
135×5
135×5

Finished with my made-up WOD Gospel which is AMRAP 12 minutes of:

-20 KB swings
-10 Goblet squats
-2 Pull-ups

I use a one-pood KB and I got 6 rounds, 20 swings, which is almost a whole round less than last time. Boo.

Went for a hike today.

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100 Inverted Burpees meh…

Posted in inverted burpees with tags on August 26, 2010 by coughingsparks

Did 100 inverted burpees for time today and didn’t do very well, coming in at 14:41. My last time was 14:08, and I really don’t like going slower. Oh well, better next time hopefully.

Untimed Bear Complex

Posted in bear complex with tags on August 25, 2010 by coughingsparks

So the bear complex isn’t supposed to be timed, I’ve come to find out, which is just as well, really. That being said, I did much better today than I usually do, although I haven’t done it since November of last year. The bear complex is five untimed rounds of:

-7 HPC
-7 Front Squat
-7 Push Press
-7 Back Squat
-7 Push Press

But you do them one at a time x7x5, going up in weight each time you do it. If you set the barbell down you have to start all over again, but you can set it on your hips or on your shoulders and rest. I did 45-55-65-70-75. I had topped out at 65 last time, so this is a lot better. The repeated push press is definitely the hardest part.

Yesterday

Posted in back squats, rowing with tags , on August 24, 2010 by coughingsparks

Did back squats yesterday, 3s with a possible new 3RM, although I didn’t go down as far as I should have:

45×5
115×5
135×3
145×3
155×3
165×3
175×3
185×3

Finished up with a 2K row at 7:56, pretty consistent with what I usually get.

Yesterday and Today

Posted in belly buster, dead lifts, double unders, front squats, presses with tags , , , on August 22, 2010 by coughingsparks

I’m doing threes this cycle. Yesterday was DL and presses, for:

45×5
135×5
155×3
175×3
195×3
215×3
225×3

45×5
65×3
75×3
85×3
90×3
95×3

Followed up by 1000 single jumps.

Today was front squat. I was really hoping for 155, but that didn’t happen:

45×5
95×5
115×3
125×3
135×3
145×3

Finished up with the Belly Buster, my hardest scaling yet, three rounds for time of:

-20 KB swings 45#
-20 Sit-ups, switched up today from normal to on the incline bench
-20 Box jumps 22″

Did it in 9:18. Even though this is my slowest time by far, I am going to stick with this scaling. It takes a cake WOD and makes it rather sucktacular.

Past few days

Posted in 300, running with tags , on August 18, 2010 by coughingsparks

I’ve been pretty bad about going to the gym lately. I’m just not feelin’ the end-of-the-day thing. I did some sort of lifting the other day but now I don’t remember what and re-did my 400-m sprint, coming in the same as last time at 1:25. Did the 300 today, which I haven’t done in a while, and I scaled it a little differently, subbing in under-bar rows for the pull-ups:

-25 Under-bar rows
-50 DL 95#
-50 Push-ups
-50 Box jumps
-50 Floor Wipers
-50 Clean and Press 25# KB
-25 Under-bar rows

Did it in 22:35, which is a PR, but was also probably an easier scaling choice.

Back Squat/Grace

Posted in back squats, grace with tags on August 13, 2010 by coughingsparks

Sort of a crap day yesterday. I’m not crazy about working out at the end of the day, but what are you going to do? Did back squats:

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

Finished up with a really crappy Grace (30 C&J for time with 95#) at 7:57, about a minute slower than last time.