Archive for August, 2012

Killah Annie, Lousy Barbara

Posted in annie, barbara, front squats, presses on August 31, 2012 by coughingsparks

It’s weird; when I have a good lifting day, I have bad metcon, and when I have a bad lifting day, I have a good metcon day. I wonder if that happens to anyone else. Wednesday, I had a terrible front squat day:

45×5
95×5
105×5
115×5
125×3(F)

Wha?

But I finished with a new PR on an Rx’d Annie:

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

I nailed that in 10:28, beating my last PR by over 30 seconds.

Today was the opposite. I actually had a pretty good press, approaching the numbers I was getting before the triathlon threw everything:

45×5
65×5
75×5
80×5
85×5
90×3(F)

Although the last was technically a fail, I prefer to fail at 90 than at 85. Then I finished with an attempt at a four-round Barbara, 4 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats. For some reason the first round (done with under-bar rows) just did me in. I don’t know why. I slept like crap last night and didn’t really want to be there, so maybe that was the problem, and I definitely was running out of time. But that was it. Suck.

DL and Shorty Metcon

Posted in box jumps, dead lifts, knees-to-elbows, push-ups on August 28, 2012 by coughingsparks

Had sorry of a crap dead lift today, but didn’t really get  to eat at work yesterday, so what do you expect?

45×5
135×5
155×5
175×5
195×5
205×4 (F)

I knew I was in trouble when 175 felt tough, and I didn’t want to get hurt, so there you have it.

Finished with CFNYC’s WoD from yesterday and today, five rounds for time of:

-5 box jumps 30″
-5 clapping or hand-release pushups
-5 toes-to-bar

I did what was probably a 26″ box jump, which was plenty high, let me tell you, hand-release pushups, and one round of knees-to-elbows, and the rest hanging leg curl, because my midsection  is a wad of cookie dough, apparently. Anyway, I finished in 6:04, so that was OK.

Back squat and shoulder hell

Posted in back squats, shoulder hell on August 27, 2012 by coughingsparks

I got a pretty decent back squat in today, better than I thought I would do:

45×5
95×5
105×5
115×5
125×5
135×5
145×5

135 felt too easy so I went in, and actually got it. I don’t know; I pretty much expect to plateau on back squat, so it’s always rather a nice surprise when I improve.

Finished with Shoulder Hell, five rounds for time of:

-2 press
-4 push press
-6 push jerk
-30 double unders

Used 65#, and PR’d at 10:44. Yay!

Deloaded Jeremy

Posted in Uncategorized on August 25, 2012 by coughingsparks

Started with an overhead squat and dumped 65# on my very first lift, wtf?

45×5
65×2(F)
65×3
65×3
70×3
70×3
70×3

I can do more than 70# on three reps, but that first one threw me for a loop. I condoled myself by thinking that the fact that I was doing them was way more important than the weight, do I was able to finish.

Went on to a fairly decent  press:

45×5
70×3
75×3
80×3
85×3
90×3

Solid.

Finished with CFNYC’s De-loaded Jeremy:

21-15-9

-PVC overhead squats
-Burpees

Finished in 5:06, doing the overhead squats unbroken. Not bad…

Rowing: Did I do that right?

Posted in front squats, rowing on August 24, 2012 by coughingsparks

Well, color me confused. I always have a hard time interpreting CFNYC’s team WoDs for my own use and I think I sometimes do them wrong. But I’ll get to that later. First, a so-so front squat:

45×5
95×3
105×3
115×3
125×3
135×2(F)

Yes, I failed the last, but it was better than I’ve been doing on this stupid lift, so I’ll take it.

OK, on to the confusion. The team WoD, I think, was 12 rounds of rowing 500m every three minutes, with three people on each team, which I took to mean rowing 500m every three minutes x4, which I did:

1:43
1:52
1:54
1:56

But I think it was that each person was rowing every nine minutes. Done as I did it, this is a brutal WoD with a very intense short metcon bracketed by itty, bitty one-minute rests. As performed by yours truly, it’s really really hard and my legs were gassed from the front squat but I was determined to get them in under 2 minutes each, so that I managed. Woot!

Decent DL

Posted in dead lifts on August 22, 2012 by coughingsparks

I had to trade metcon today for a pretty good DL:

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

215 felt to easy and it was going to cost my metcon to pull another set, but I was going to do it anyway. The last one was hard and I did not have the best form ever, but I did it.

Just do it already

Posted in back squats, box jumps, double unders, presses, push press, Travel 30, Uncategorized on August 21, 2012 by coughingsparks

Again, the days worth, and from my mobile device. Thank goodness for Swype. Saturday, the odd duck f room  CFNYC, the rounds, AMRAP in 4, 6, 8 minutes, with a for minute rest between sets:

-10 HSPU (downward dog pushup with feet on 20″ box)
-15 box jump, 20″
-20 chest to overhead (135/95, I did 65#)
-25 pull-ups (under-bar rows)
-30 double-unders

I did:

10-15-20-25-10
10-15-20-25-30-1
10-15-20-25-30-6

Monday, just did back squat and some double-under practice:

45×5
115×3
125×3
135×3
145×3
155×3

Today I was exhausted. Did an OK press:

45×5
65×5
75×5
80×5
85×5
85×3 (F)

I definitely psyched myself on the last one, pretty much told myself it wasn’t going to happen.  I finished with Travel WoD 30: 3 rounds for time of:

-100 singles
-50 air squats

It’s actually five, but I’ve never been able to do it. I finished in 9:00, which I think is pretty bad, but I’d have to look.

ETA: yes, that’s bad. My record is 6:38.