Archive for September, 2010

Crappy Marcus

Posted in box jumps with tags on September 18, 2010 by coughingsparks

I had the slowest Marcus time ever today. It was ridiculous. Marcus is 100 box jumps and 100 air squats for time and I did it in 9:01. I just couldn’t get a rhythm going at all. Of course, I had done Elizabeth less than 14 hours before hand but still, sucky.

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Elizabeth

Posted in elizabeth with tags on September 17, 2010 by coughingsparks

So I’ve only done Elizabeth one time, which was back in December, and I got 9:20, but the a lot of the dips were on the bench. Elizabeth is 21-15-9 cleans and ring dips. Today I did it with the same weight, 95#, and scaled it with the red band and bar dips. I did a lot slower at 12:20, but I’m not sure if that’s an improvement because of the scaling or a pathetic add on because it is three minutes slower. I don’t know.

An Improvement? No way…

Posted in diane, overhead squats with tags , on September 16, 2010 by coughingsparks

Started with OHS today, which has really slipped. I did badly, with 5-5-5 of 65-75-75 and it was shaky all the way. I really need to get back into doing these frequently. Finished up with Diane, which was:

21-15-9
-DL 155#
-HSPU

I put my feet on a bench, that’s my scaling, it was also my scaling last time, and I got 8:05, an actual improvement over last time, which was 8:53. Huh.

Front Squat/Rowing/Back Squat/Box Burpee

Posted in back squats, box jumps, burpees, front squats, rowing with tags , , , , on September 13, 2010 by coughingsparks

Yesterday, did a pretty good front squat, matching my usual for 5x:

45×5
95×5
115×5
125×5
135×5
145×5

Finished with a 2K row at 7:58. Meh.

Today, did a 3x back squat, making another pretty good 185:

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

Finished up with 30 box burpees for time at 3:35.

Many, many updates

Posted in dead lifts, presses, rowing, running, Travel 30 with tags , , , , on September 11, 2010 by coughingsparks

Counting back, let’s start with Wednesday. I was in Rochester for work, staying with family, who took me to a huge YMCA. While it didn’t have a lot for Crossfit, e.g., one squat rack, no space anywhere, it did have something unique: a 100m indoor track with a Concept 2 in the corner, so I got to do one that I want to say was on the main site a little bit ago that was five rounds for time of:

-400m Row
-400m Run

It really sucked. I got 20:37 on that but I have no idea if that’s any good or not.

Thursday, back at the Y, did 5x OHS, which I haven’t done in a while, kinda crappy at 65-75-75-75-75. I can do better, I just need to get back into it. Finished with another crappy one, Travel WOD 30, which is for me three rounds for time of:

-100 singles
-50 air squats

I got one of my worst times ever at 7:29. Not my finest moment.

Off Friday, and back in the gym today for my typical Saturday of DL and press, and actually PR’d the first one:

45×5
135×5
155×5
175×5
195×5
220×5

220 is my new 5RM on the dead lift, because I knew I wouldn’t be able to get 225, especially after my dismal performance last week, so I did the 2.5lb cheat, which I actually kind of like. I met my 5RM on the press, which I haven’t seen in months:

45×5
65×5
75×5
80×5
85×5
90×5

Not a bad day, really.

Front Squat/Bad Cookie

Posted in 20kg cookie, front squats with tags , on September 6, 2010 by coughingsparks

Did great on the front squat today, for 3s:

45×5
95×3
115×3
125×3
135×3
145×3
155×3

Good, clean, felt good. Definitely tight throughout the shoulders today, but did one I made up called the 20-kg cookie, which is five rounds for time of:

-20 walking overhead lunges with 45# plate, arms straight
-10 incline sit-ups with 45# plate, arms straight in front.

I did badly today at this, getting 15:50, after having gotten 13:16 back in May. Bad, bad, bad.

Getting back into the groove

Posted in back squats, dips, tire torture with tags , , on September 5, 2010 by coughingsparks

Got good numbers on a 3x back squat today, for the first time in a while:

45×5
115×5
125×5
135×5
145×5
155×5
165×5

Interspersed with some ring dips. My globo finally knuckled under to pressure from a bunch of us and bought rings. They’re plastic with a rubber grippy thing, which is actually rather comfortable, but they are a little springier than I’m used to. We have them tangled into the squat cage and only, like, four of us use them. Everyone else uses the stupid TRX bands. It was a very nice day, so I did 50 flip n’ jumps for time with the tire, getting 12:34, 13 seconds slower than last time. Eh, it’s OK; I did it less than a month ago. It felt good. I feel good. More fun tomorrow.