Archive for September, 2011

Big DL PR

Posted in dead lifts, snatches with tags , on September 30, 2011 by coughingsparks

I will say right now that I will be glad for a rest day. I started with practice at what Crossfit calls the snatch balance and what Coach Tom calls the kick snatch, 3×3 at 45-55-65. This is a scary lift, I think, because I always feel that I am going to dump backwards. What can I say, some were solid and some not so much. Went on to do 3×3 full snatch, which ended up being 45-55-55. Again, some were good and some not.

Went on to a ?x3 dead lift;

45×5
95×3
115×3
135×3
155×3
175×3
185×3
195×3

Win! That last set, ugly though it was, set a new 3RM for me by 20#. If only everything else could progress so quickly. Well, at least I’m OK at something and I am thisclose to my body weight.

I would have gone on to metcon of some sort, but I got in a very long, deep conversation with fellow Crossfitter and Christian Rebekah (who is quite the fire breather), so ran out of time (darn! Haha).

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Wall-Ball

Posted in back squats, burpees, overhead squats, wall ball with tags , , , on September 29, 2011 by coughingsparks

Went back to UA today. The professional MMA team, the Bomb Squad was training, which is always fun to watch although I don’t envy some of their circuits. Anyway, started with a ring dip, pull up, and squat warm-up. My forearms are even more sore than yesterday, partially due to DOMS, and partially because I had to type up a 4,000-word lease for my husband.

I went on to a 5×5 OHS:

45×5
55×5
60×5
67×5
67×5

67# is a new 5RM, for sure. It’s a weird weight, but all I could find were 5kg bumpers. Oh well. I went on to a 5×3 back squat, which was:

45×5
75×3
85×3
95×3
105×3
115×3

That more or less matches what I did last time. Finished up with another horrible WoD of my own design:

Five rounds for time
-10 Wall Ball 16#
-10 Squat Thrusts

I loathe the wall ball; it is absolutely a goat right now. I’d also be lying if I said I hit ten feet every time. I got 10:05 on this one and really had to dig deep not to stop at three rounds.

Blarg.

School again

Posted in snatches with tags on September 28, 2011 by coughingsparks

Today was another lifting class with Coach Tom. Of course my forearms ate fried from the tire flipping yesterday, all those little finger flexors, but not as bad as the very first time I did it and couldn’t close my fist afterwards.

I started today with a warm-up/metcon of 500 single jumps and a 1k row, which got me nice and glowing. I didn’t want to kill myself before the class either, but nor would I have time after, so I kept it simple.

We worked pretty much exclusively on snatches, which is good. I used the empty bar for most of it until Tom came over with two 10-pound bumpers and had me add them on. This was good as I never would have picked them up voluntarily. Getting 65# up was hard. I really had to psych myself put in order to do it and even then I got it overhead, but wouldn’t call it a snatch.

I am wicked tired now; the thing with practicing these lifts is that you’re actually doing them, which, after an hour, turns out to be its own metcon.

I need to eat lunch now.

Flip n’ Dip

Posted in dips, front squats, tire torture with tags , , on September 27, 2011 by coughingsparks

Went back to UA today. I started with my simple warm-up and I am closer than I was a month ago on getting a pull-up. Besides pull-ups, push-ups, and squats for a warm-up, I also like to do inversions to pike on the rings, which is good for core strength, grip strength, and hamstring flexibility.

I went on to do a so-so front squat 5×5:

45×5
65×5
75×5
85×5
95×5
95×5

It was OK, not great. I finished with a WoD of my own design which is three rounds for time of:

-18 tire flip and jump
-10 ring dips

I use the smallest tire for the time being and jump into the middle and back out the other side, so for each flip there are two jumps. I used the blue band for the ring dips and barely got through them. All told, 16:03.

Oly class tomorrow at noon; hopefully I can attend.

Mad Dog

Posted in mad dog, overhead squats, presses with tags , , on September 26, 2011 by coughingsparks

I was in the gym (Island) at the crack of dawn this morning because K woke up at 0445. I suppose I could have gone back to sleep but she took an hour to nurse and by then I was too awake. I also needed to go early if I was going to go because Jeff, having watched K continually for the last three days, now has a ton of stuff to do.

So there I was on little sleep, no breakfast, and no coffee. Nonetheless, I started with a 5×3 OHS and made it my bitch with a new PR:

45×5
55×3
55×3
60×3
60×3
65×3

Went on to the press, although my shoulders were a little tired:

45×5
55×3
60×3
65×3
75×3
80×3

I skipped over 70 because I wanted to hit 80 and not get fatigued beforehand. Cashed out with a WoD from last week on the Black Box, Mad Dog, which is:

Three rounds for time:
-500m row
-21 Thrusters

Rx’d for women is 65#, but I did two 20# DB in 12:04. Interestingly, I split my time almost perfectly between the row and the thrusters. Hmm.

Back home

Posted in push-ups with tags on September 25, 2011 by coughingsparks

I’m back in Ithaca, hopefully back to the gym tomorrow. Another early day this morning, starting at 0400, with the majority of it in the airport, and then back at home buying groceries, spending time with the family, etc., so no exercise as such other than walking around the Newark airport during my layover. I ate like crap too (pizza last night, stromboli for lunch; OMG SO YUMMY!!! You need to break the rules sometime when you’re on vacation) so I need to rein in the diet once again although I had a good, virtuous Paleo dinner tonight of what might have been the worst chicken I have ever made, yummy carrot soup and a salad with Honeycrisp(R) apples and Craisins(R) and toasted almonds.

I did another hotel room workout yesterday morning, which was a 15 minute AMRAP of:

-5 girl push-ups
-10 sit-ups
-15 air squats

I got in exactly 12 rounds, which was my goal. For early morning workouts, I was stiff from sitting in conference all day, but it was one of those things where I actually felt better later in the workout. I am definitely looking forward to getting back into “real” Crossfit once again however.

I also have to shout out to my awesome brand-new-to-Crossfit sister who is starting her first Elements class tomorrow at the famed Black Box, so huge HUGE good luck to her!

On the road

Posted in push-ups with tags on September 23, 2011 by coughingsparks

Didn’t post yesterday because I was tired from waking up at 0330 after five hours of sleep. My only exercise was walking about a mile and a half. Woke up today and did a short hotel-room metcon of my own making. For time:

-100 sit-ups
-100 air squats
-50 girlie push-ups

All told, 13:53. Tomorrow I may run up and down the stairs. We’ll see.