Archive for October, 2012

EMOM, Press, In da’ box

Posted in back squats, burpees, front squats, kettle bells, overhead squats, presses, pull-ups on October 30, 2012 by coughingsparks

Lots of catching up to do. I’ll start with yesterday. I followed Crossfit Pallas’ programming yesterday, starting with an every minute on the minute (EMOM) 20-second wall sit x5, which was fairly easy BUT, boy did I feel it today, in my ADducters, like crazy. Went on to a meh 6×2 back squat, which was supposed to be an 8×2 back squat, but I ran out of time:

45×55
115×2
135×2
145×2
155×2
165×2
165×2

Finished with a rather brilliant WoD, 100 KB swings for time with EMOM 5 burpees, which I did in 6:56 because I was not about to do five more burpees, no thank you. I used a 35# KB. This one sucks because you want to rest after doing the burpees but you can’t because the quicker you do the kettlebell swings, the fewer burpees you have to do.

Today I did not feel at all motivated at Island and it showed with a miserable front squat:

45×5
95×5
115×5
125×5
125×5

Then I left. Partially because I did so badly, I decided to make Crossfit Pallas finally happen, had my parents watch Katrina and went to the 1600 class. We did some skill work with the jerk and with GHD sit-ups which I like, then a really good 6×2 press:

45×5
75×2
95×2
100×2
105×1(F)
100×2
100×2

The second-highest in a class of six people, mixed boys and girls. Woot! I lifted with the guy who lifted heavier than me, mostly because we were roughly the same height. They tried to pair me with a girl, but sharing a rack is much easier if your buddy is around your size, and he was, like, 5’10” as opposed to 5’5″. Finished with 5 rounds for time of:

-10 OHS 65#/45#
-8 GHD sit-ups
-6 pull-ups
-4 toes-to-rings

I got 10:33, subbing in 16 regular sit-ups and 1 1/2″ band assist pull-ups. I wanted to GHDs, I really did, but as the tallest person in the class, and only two GHD machines, they were set way too short and I had to think quickly. Next time I’ll do something else. It was still slow though…IDK. At least I did the OHS unbroken. :S

ETA: Crap! It was supposed to be four rounds, not five! No wonder it was so slow…

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Striped Angie

Posted in angie on October 27, 2012 by coughingsparks

I followed Crossfit Pallas programming today, starting with the steps at L-sit, getting 6, 4, 3 seconds. They wanted a total of three minutes, but that’s not happening. I used to be ok at them too.

Went on too 100 double unders, which I find are easier once I’m sweaty, one, because my pants stay up and two, because my muscles are warmed up.

On to the metcon. They called for Angie,

-100 pull-ups
-100  pushups
-100 sit-ups
-100 squats

But it could be broken down however, so I did 10 sets of 10, with a green band (1 1/2), and knee pushups. Finished in 24:57. My triceps are already sore. I hated the WoD, but I’m glad I made myself do it.

In other news, I’m sorry of finding myself wondering how hard it would be to get into training for the Scottish games. I went to the Celtic festival over the summer and it looked like fun…

Back Squat, Snatch Balance, Clean, HSPU

Posted in back squats, cleans, handstand, snatches on October 26, 2012 by coughingsparks

Started with a not-too-bad back squat:

45×5
95×5
115×5
125×5
135×5
145×5

Went on to snatch balance:

PVCx5
45×5
45×5
45×5

When I have time, I want to some sort of snatch work as much as possible, whether that is OHS, snatch, or snatch balance.

I finished with a metcon of my own making, three rounds for time of:

-10 Cleans 95#
-10 HSPU

I did the HSPU with two risers from an aerobic step, plus one of those weird, squishy disks that people use to stand on for balance? I guess? Anyway, it worked pretty well and was really super hard. I did it in 7:58. The cleans were pretty fuggo, and I think my biceps will be sore tomorrow, plus I have bruises on my anterior shoulders, so there you go.

OHS, Shoulder Hell abbr.

Posted in overhead squats, shoulder hell on October 25, 2012 by coughingsparks

Easing back in, once again, with a light 5×5 OHS:

45×5
65×5
65×5
65×5
65×5
65×5

Finished with another metcon of not pushing super-hard, but getting through OK, three rounds for time of:

-2 press 65#
-4 push press 65#
-6 push jerk 65#
-30 DU

Finished in 7:27, even getting a couple of good runs. More fun tomorrow.

Finally a metabolic pathway!

Posted in 20kg cookie, dead lifts, front squats on October 23, 2012 by coughingsparks

Yesterday, had a so-so front squat in the same line as the back squat the other day where I could settle for a lower weight with better form:

45×5
95×3
115×3
125×3
135×3
135×3

Not my best, not my worst.

Today I did another so-so lift, the dead lift:

45×5
155×3
175×3
195×3
215×3
225×3

The last one was really hard and probably ugly to watch, but I didn’t get hurt, so that’s good. I did a little work with empty-bar snatch balance, and tried 55, but was having a hard time landing it properly, so stuck with 45, which was certainly better and faster.

I decided to just try an easy metcon today because I wanted to start easing back in. I am definitely still sick and coughing, but maybe I could do something? Here is what I did, five rounds for time of:

-6 decline 20-kg sit-ups
-25 air squats

I did it in 8:19, taking little breaks when needed. I just needed to do something to get back into some sort of metcon, even something simple. And I felt great afterwards.

What did I do again?

Posted in back squats, presses on October 21, 2012 by coughingsparks

Back squat Friday? I think?

45×5
115×3
135×3
145×3
155×3
155×3

That’s right. I was thinking that I wanted a clean 155, rather than a sloppy 165.

Saturday, I got the elusive 105 on my press so that’s something:

45×5
75×3
80×3
85×2
90×2
95×1
100×1
105×1
110×0

I couldn’t help myself on the last one. 😀

Press, treatment

Posted in presses, rest day on October 18, 2012 by coughingsparks

Had a press yesterday and nothing else:

45×5
75×3
80×3
85×3
90×3
95×3
100×2 (F)

I want that third rep! It’ll come, but not today. No metcon, or anything else really. I’ve been trying to drill my L-sit, which I used to be pretty good at (record: 21 seconds), and the gym has a dip station that I can use, so I’m up to five seconds, working back slowly.

Thanks everyone for your support. I saw a doctor (sort of) yesterday at work. Their boss doesn’t like back door medicine, but at the end of the day they can do whatever they want, and I can keep a secret. The secret mystery doctor said my lungs sounded crackly(!), so it’s not all in my head. So I got a secret script for a secret Z-pack, which CVS is currently filling for me. OMG, I hope it works. I have plenty of energy, but ZERO work capacity.

This too shall pass.