Archive for September, 2012

Burpees and Thrusters

Posted in burpees, cleans, dead lifts, jerk, thrusters on September 28, 2012 by coughingsparks

So Wednesday was my last straight across, this time DL:

45×5
175×5
175×5
175×5
175×5
175×5

It was OK, but next time I’ll probably do 185. Finished with the Crossfit Games 2012 first video buy-in, which was seven minutes of burpees. I got 71, which is far and away my worst score ever. My record is 78.

Not great day today either. Started out with 5×5 C&J, which went like this:

45×5
65×5
75×5
85×5
75×5

I went down in weight because my form was not good. It’s ironic too, because I can do Grace as Rx’d, but last time I did C&J, it was clean and push press. So I need to get better at the skill, rather than the strength.

I finished with a terrible Death by Thrusters, which is one, two, three etc. on the minute, each minute until you can’t anymore. I got 9, which is pretty bad.

Straight Across, Straight Across

Posted in front squats, presses, turkish get-up on September 25, 2012 by coughingsparks

So, continuingthe straight across yesterday, press that I thought was heavier than it actually was, so I did six rounds instead of five and switched up in the middle:

45×5
75×5
75×5
75×5
80×5
80×5
80×5

Finished with an eight-minute AMRAP,

-5 20-kg decline sit-ups
-20 double-unders

Got 5 rounds , not getting great runs on double-unders, but that’s ok.

Today, did straight across front squats, which SUCKED.

45×5
115×5
115×5
115×5
115×5
115×5

Was super tired after that, so did TGUs, five on each side at 22.5 add then 25#. Eh.

Back Squat Straight Across/World’s Slowest Buster

Posted in back squats, belly buster on September 22, 2012 by coughingsparks

For a change of pace today I did a 5×5 back squat straight across:

45×5
135×5
135×5
135×5
135×5
135×5

It’s a lot harder than it looks. The first set is really, really hard and then on the second set, your legs are tired from the first and so on and so forth. Anyway, I almost dumped on one of them, I think the fourth rep of the third round. Maybe I’ll do straight across all waek.

Finished with the slowest Belly Buster ever, three rounds for time of:

-20 KB swings 45#
-20 Box jumps 22″
-20 Decline sit-ups

Did it in 11:16, which is a minute slower than last time, which was 25 seconds slower than the time before that.

Poop.

Front Squat/DL/Burpee

Posted in burpees, dead lifts, front squats on September 21, 2012 by coughingsparks

Did a pretty good front squat today:

45×5
95×3
115×3
125×3
135×3
135×3

Ended with one from CFNYC, five rounds for time of dead lift and burpee, rx’d was 185, I did 155, which was a good scaling choice at 6:38.

That’s all.

Pressterday

Posted in presses on September 20, 2012 by coughingsparks

Did a press and nothing else yesterday because I had no time and because I contused my ankle climbing over the turned over coffee table we have blocking the baby from going from the living room to the bathroom and my ankle reallyreallyreally hurt. So, a GREAT press:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

Word.

300, Back squat, Competition

Posted in 300, back squats, competition, dead lifts on September 18, 2012 by coughingsparks

Three days of blogging, so not wasting time:

Saturday, 300, which I quit asst the end, not my finest moment:

-25 pullups (green band)
-50 DL 135/95
-50 pushups
-50 box jumps 20″
-50 floor wipers 135/95, each side
-50 KB clean and press 35/25
-25 pullUPS

I can’t even count it really, because I DNF’d on the last set of pullUPS, at 21 minutes, when I realized I had to go to work and I was doing the pullups one at a time.

Monday, ran out of time again, and had a miserable back squat,

45×5
115×3
125×3
135×3
145×3
155×2(F)

Just want feeling it.

Today, did a pretty bad DL,

45×5
135×3
155×3
175×3
195×3
215×3

Finished with the secondĀ  Crossfit Morristown competition WoD from 2010:

-10 front squats 135/95
-20 DU
8, 30, 6 , 40, 2, 60

Finished in 11:03, good, b it 25 seconds longer than last time. Not having the best time ever.

Cindy and Albany

Posted in albany, cindy, front squats, presses on September 14, 2012 by coughingsparks

Wednesday, I did an OK press, matching what I have previously done:

45×5
65×5
75×5
80×5
85×5
90×3(F)

I psyched myself out on this one because I told myself I could only do three reps, so that’s what it ended up being. Finished with five rounds of Cindy for time:

-5 pull-ups (green band)
-10 push-ups
-15 squats

I’m doing band-assisted because my trapezius has been f’d up for quite a while and I am slowly, with the help of my dad (who’s a chiropractor) rehabbing it back into shape. But I do like this scaling better than under-bar rows…
Anyway, I managed 9:08.

Today, I did a pretty decent front squat:

45×5
95×5
105×5
115×5
125×5
125×5

That’s more than I’ve done in a while, so that’s good.

Finished with a scaled Crossfit Albany WoD, three rounds for time of (15-minute cap):

-10 C&J 135/95
-50 ABMAT sit-ups

Did the sit-ups flat, and the jerk was more of a muscle-push-press, especially towards the end. Did it in 12:21