Archive for March, 2012

Wha?

Posted in box jumps, cleans, competition, presses with tags , , , on March 29, 2012 by coughingsparks

Yesterday, I did pretty much the same press that I’ve done lately:

45×5
65×5
75×5
80×5
85×5
90×2(F)

I have failed at 90 the past few times. Whatever.

Onward and upward. Did an older CFNYC WoD, which I underestimated, but was still nice and short for the work day, five rounds for time of:

-Power Clean 95#
-Box Jump 20″

Got it as Rx’d in 6:00. This one really, really gasses your legs. I know, duh, right? Anyway, it’s a good, short workday WoD that made my lungs burn.

So, when I got to work, I somehow got talked into doing the swimming portion of the Cayuga Lake Triathlon, which is swimming, like, half a mile. WTF? I don’t know how to swim. I mean, I can move through the water without drowning (probably), but I am soooo not a swimmer. Anyway, it’s 128 days away as of now, and ironically, it is the weekend following Strongman, which requires a completely different kind of training. Oh well, broad time and modal domains, amirite?

Help me, help me, help me!

DL, Back Squat, 12.5

Posted in back squats, competition, dead lifts, fran with tags , , , on March 27, 2012 by coughingsparks

Did DL yesterday and nothing else d/t yet another dirty diaper and subsequent time constraint. Did OK on it nonetheless:

45×5
135×5
155×5
175×5
195×5
215×5

So that’s not too bad; in fact, it’s a PR.

Did a back squat today, which was more of a slump:

45×5
115×5
125×5
135×5
145×4(F)

Started heavier than I usually do, but perhaps too heavy. IDK. I can do 155, just today wasn’t the day. Finished with the 5th open WoD, 12.5, which is AMRepsAP in 7 minutes of this ascending pyramid:

-3 Thrusters 95#/65#
-3 CTB Pull-ups
-6 Thrusters
-6 Pull-ups
-9 Thrusters
-9 Pull-ups
Etc., etc., etc.

I did 65# thrusters and regular pull-ups, although I cannot kip, and may never kip in this lifetime and got 34. That’s better than I thought I would get, actually, all things considered. The time seemed to run out quickly.

Annie, Thrusters

Posted in annie, competition, fran, overhead squats, presses with tags , , , , on March 25, 2012 by coughingsparks

Friday I did an attempt at a 1RM press, which was not as good as I had hoped:

45×5
65×3
75×3
80×2
85×2
90×1
95×1
100×1
105×0(F)
105×0(F)

Oh well. But I killed Annie, like blew it out of the water, as Rx’d:

50-40-30-20-10
-Sit-ups
-Double unders

Did it in 11:03 which beats my PR by about a minute and a half. Who knew? I did the sit-ups unbroken, and my abs were very sore yesterday.

Yesterday, did an OHS, which was an attempt just to get back into it because I never do them any more and I used to be pretty good:

45×5
65×5
75×5
75×5

That was a good start. I finished with CFNYC’s 12.5 prep, which was five rounds of AMRepsAP, one minute on, one minute off of:

-Thrusters 95#/65#
-Chest-to-bar pull-ups

I got through one round and had to go and change K’s diaper. Aaaargh!! At least it was only one round. So I had to start over again, and I got:

Thrusters: 17-13-15-13-13 (71)
Pull-ups: 5-5-4-4-4 (22)

I was somewhat strategic about the pull-ups because I would do as many as I could at the start, one at 30 seconds, and one at, like, 55. So my total was 93.

I scaled it, but not like I normally do. I did regular pull-ups. Really.

DL, DU

Posted in dead lifts, double unders with tags , on March 22, 2012 by coughingsparks

Yesterday, started with a 5×3 DL, which ended up being better than I thought it would be when I first started:

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

I wasn’t sure I’d even be able to get 225, because everything felt so stiff and sore for some reason. So that was good, although it didn’t really break new ground.

Finished with double under practice and got 27 in a row, which is by far a record, pre-Katrina or otherwise. Woot!

Front squat, back squat, slow buster

Posted in back squats, belly buster, front squats with tags , , on March 20, 2012 by coughingsparks

Yesterday had no time for anything but a front squat:

45×5
95×3
115×3
125×3
135×3
145×3

I think that was it. Honestly, I don’t remember.

Today was back squat, no great either at:

45×5
95×3
115×3
135×3
145×3
155×3
165×3

That was it. I was interrupted at the beginning AGAIN by K needing to be changed, but such is life. Finished with a very slow Belly Buster, three rounds for time of:

=20 KB Swings (45#)
-20 Box Jumps (22″)
-20 Decline Sit-ups

Got 10:15, 25 seconds slower than last time. The box jumps killed me after two days of squats. I need to do something different tomorrow.

Press, 12.4 Gordo

Posted in competition, karen, presses with tags , , on March 17, 2012 by coughingsparks

Started with a pretty lousy 5×3 press:

45×5
65×3
75×3
85×3
90×3
95×2 (F)

Maybe I jumped up too fast from 75 to 85; I dunno.

Anyway, went onto 12.4, the qualifier, which was 12 minutes as many reps as possible of:

-150 wall balls (20#, 10’/ 14#, 9′ I used 16# and no target but I got good height)
-90 DU
-30 MU

I got two rounds AS RX’d. Just kidding. I got 196. Got some really great runs of double unders and managed the Karen portion in 9:50, 40 seconds faster than last time, so no complaints there.

But thank goodness tomorrow’s a rest day is all I’m saying.

Oh, that’s better

Posted in back squats, dips, double unders, overhead squats, wall ball with tags , , , , on March 16, 2012 by coughingsparks

Today I knew I could do better at the OHS/Dip thing from two days ago (2 attempts at max effort on each with 65# on the OHS), and sure enough I got 16, 5, 12, 4. That’s more like it. The trick was to do it first. In fact, I pretty much did it as a warm up, but the dumb thing was following it with back squat:

45×5
95×5
115×5
125×5
135×5
145×4(F)

That’s no good. I did 155 the last two times, but these things happen. Moving on. Wrapped up with CFNYC’s WoD of 5 rounds for time, max reps of:

-1 minute wall ball 20# (I used 16#)
-1 minute double unders

For my first round I had nothing but equipment problems. My jump rope tangled and the lead in my pencil broke. Nonetheless, for wall balls I did 21-14-13-12-11 and for double unders I did 7-16-10-12-10, for 72 wall balls and 55 DUs, 127 in all.