Archive for October, 2011

Tabata Something Else

Posted in tabata something else with tags on October 30, 2011 by coughingsparks

Today was Tabata Something Else 32 rounds of 8 each 20 seconds on 10 seconds off pull-ups, push-ups, sit-ups, and squats. I got:

Pull-ups: 5-4-2-4-2-2-2-2
Push-ups: 10-8-6-5-6-5-5-5
Sit-ups: 10-10-9-9-8-8-8-8
Squats: 14-13-12-10-10-9-9-9

I guess that makes my total 24, because you’re supposed to add up your worst rounds, right?

I had literally enough time to do this WoD and nothing else, so I definitely wasn’t as warmed up as I would have liked to have been. I guess it’s better than doing nothing at all though.

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11-kg Cookie

Posted in 20kg cookie, front squats with tags , on October 29, 2011 by coughingsparks

Back at Island today for a go at 5×3 front squats:

45×5
85×3
95×3
105×3
115×3
125×3

The last one is a new 3RM, but certainly wasn’t easy or particularly pretty.

I skipped the CFNYC WoD today because it was 10 rounds of 10 ring dips and pull-ups, which is just too similar to yesterday’s. So I revisited an old one of my own making, the 20-kilo cookie, which was:

Five rounds for time

-20 overhead straight-arm lunges
-10 weighted sit-ups, arms straight up, on the decline bench

Back in the day, I would do this with a 20-kg plate, but I scaled it to 11 kg today and got 9:53. It was good; I was breaking the sit-ups into twos at the end. My rear end is already sore now so I shudder to think what it’ll be like tomorrow.

In the comfort of my own home

Posted in burpees, pull-ups with tags , on October 28, 2011 by coughingsparks

I knew if I wanted to exercise today, it would have to be at home. However, yesterday’s Rx for CFNYC worked out nicely (yesterday being a rest day for me). It was:

10 rounds for time of:

-12 pull-ups
-12 burpees

I scaled to 8 & 8, and used the gray band. I ended up with 15:38, and not every pull-up counted. I kind of wanted to get through it because I was intermittently running between the living room for burpees and Katrina’s room, where the pull-up bar is, all while occasionally soothing her. It’s a good home WoD although I am looking forward to doing some heavy lifting again soon, hopefully tomorrow.

Dog Tired

Posted in dips, knees-to-elbows, overhead squats with tags , , on October 27, 2011 by coughingsparks

Last night, Katrina thought it would be good to wake us up every three hours, so I slept less than six, all broken up. So, not at my best this morning, attempting CFNYC’s metcon, 20-minute AMRAP of:

-10 Squat snatch
-10 ring dip
-10 knees-to-elbows

It called for 95#/65#, but I used 45# and did OHS, bench dips, and hanging leg tuck.

I ended up with eight rounds even, and not terribly short of breath, just fatigued, mostly in the shoulders; it’s a deceptively shoulder-heavy metcon, and after yesterday’s shoulder fun, it was mostly just a rather painful slog.

Just Nine Minutes?!

Posted in just nine minutrs, presses with tags , on October 25, 2011 by coughingsparks

Nice day to be back at UA. I don’t get to go there on work days, so it’s always nice to be back. Anyway, started with a 3×3 press:

45×5
65×3
70×3
75×3
80×3
85×3

At least, I think that’s what I think; I wasn’t paying sufficient attention to the plates I was putting on and getting 2 1/2# mixed up with 5#, but I know I ended on 85#, which meets my 3RM.

Finished with the Crossfit NYC WoD for today. I am going to try and follow their metcon (unless I really hate it or can’t do it), because it’s my sister’s gym and it’ll be a way to work out with her even though she’s in Manhattan.

Anyway, the WoD is called Just Nine Minutes and it’s three rounds AMRepsAP with 65#

-60 seconds HPC
-60 seconds front squat
-60 seconds push press
-60 seconds rest

Total reps is the score and I got 121. I’m fairly happy with that, especially after the press (CFNYC did max effort press before this WoD, yeesh…). That said, the push press was far and away the hardest element. I could get somewhere around 18-20 HPC, like 12 FS, and the rest push press per round. The good news is my front squat is significantly better than it used to be.

Nice WoD. I recommend it.

Shortest Metcon Ever

Posted in back squats, grace with tags , on October 24, 2011 by coughingsparks

Getting out of the house today proved to be difficult and I ended up with, like, 35 minutes to warm up, lift, do metcon, and cool down. I started with a 5×5 back squat, matching last time:

45×5
75×5
85×5
95×5
105×5
115×5

It was fine, although I may try and go up next time.

After that, I had to do the shortest metcon I could think of, which was Grace: 30 C&J for time. Last time I did it, a few weeks ago, I used 65# and got 5:00 even. Today I increased the weight to 75# and got 3:45.

Huh. I’ll take it.

Two Days’ Worth

Posted in box jumps, burpees, competition, dead lifts, front squats, handstand, kettle bells, push-ups, rowing, wall ball with tags , , , , , , , , , on October 22, 2011 by coughingsparks

So, here’s two day’s worth of updates, and quickly, ’cause I’m tired. Yesterday, 5×5 front squats:

45×5
65×5
75×5
85×5
95×5
105×5

I think that’s a new PR. Funny story though: I was in the middle of my set (this is at Island), and a guy who was bench pressing tried to take the only two 25# plates on my squat cage. I sort of looked at him.

Him: You’re not gonna use these are you? (At the time, I was on 65#)
Me: Yes I am.
Him: Really?
Me: Yes, please.
Him: I’m glad you said something ’cause I was gonna take them.

I wanted to say, I really can front squat 95#. Really I can; in fact, I plan on squatting even more than that today. I helped him get a couple of plates from the next squat rack, which surprised him, because I think he thought I was just being a jerk.

Anyway, finished up with a 2010 New Jersey Sectional WoD of:

-1k Row
-30 Box Burpees
-1k Row

Finished in 12:22, which actually beats my competition time, although I was only using a 12″ box rather than an 18″ or 20″. Still, not bad.

The big news from yesterday is that I have my one-armed handstand back! Yay!

Today I worked out at UA with my sister up from Manhattan who has just finished an Elements class at the Black Box in New York.

We did 5×5 dead lift, which was for me:

45×5
95×5
135×5
155×5
175×5
195×5

That last is definitely a new 5RM, and I think it helped jumping from 95 to 135#. We finished with a made-up WoD, three rounds for time of:

-20 Wall Ball
-20 KB Swing
-20 Push-ups

I finished in 11:03, using a 16# wall ball, 10′ target, 35# kettle bell, and push-ups on the bars of the GHD. My sister finished in 9:45 with an 8# wall ball, 20# kettle bell, and sane push-ups, so I think we both made appropriate scaling choices. We finished up by basically playing around on stuff like tires and rings and the mats. It was really fun.