Archive for November, 2012

Omg, my @$$

Posted in box jumps, dead lifts, presses, push-ups on November 29, 2012 by coughingsparks

Ok, so those pistols about killed me. Still. I had to lower myself into any seated position yesterday, to say nothing of picking stuff up off the floor. So it’s a goods thing we didn’t have too do anything with any glute or hamstring engagement yesterday, such as, say, a WoD with dead lifts. Oh wait…

Started out with Sott’s press, 4×3, which was

PVCx3
45×3
55×3
60×3
60×3

Those are way harder than they have any right to be, but I still like them.

Ended with a 12-minute AMRAP of:

-2 DL (185/135)
-10 push-ups
-2 DL
-15 box jumps (24/20)

I did Rx plus, with 155#, because I knew that wasn’t going to be the hard part of the WoD. I got five rounds even. Not too bad, I don’t think, but we’ll see.

Now I’m doing mobility with a tennis ball…

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Front squat, handstands, pistols

Posted in front squats, handstand, pull-ups, push press on November 27, 2012 by coughingsparks

Yesterday was a strength day with 5×3 front squats, which I hadn’t done in a while, but I was in a rut, so the break actually turned out to be good:

45×5
95×3
115×3
125×3
135×3
145×3

That last one meets my pre-Katrina PR, I think. Certainly the best I’ve done since having her 16 months ago and then being pregnant for 9 months before that. Two years then. Or more.

Finished CFP’s miserable squat clean 7-minute AMRAP:

-5 Squat clean (165/135)
-10 ring dip

I did 95# and push-ups, and got 3 rounds, 2 squat cleans, using 95#. That was about average for the day, so I think my scaling was good, but it was really, really hard.

Got to go to CFP today! We did pistol practice, which I am terrible at, but need the practice, then handstands, which I’m good at. I can get up on either hand now for the one-armed, although my right is much stronger and I can hold it for a long time. Handstands are fun.

Finished with 2 RFT of:

-10 push press (95/65)
-20 pull-ups (blue band)
-30 pistols (blue band, attached above)
-40 ABMAT sit-ups

I did it in 9:47. I whipped through the push press and the sit-ups, thank goodness. It was fun as well. Good day.

Karen

Posted in karen on November 25, 2012 by coughingsparks

Yesterday was Karen. I wanted to do OHS, but I spent the majority of my scant lifting time looking for a 16# medicine ball, which was in a utility closet that needed to be opened by the desk staff. Oh well, I wasn’t married to the idea and my shoulders were very sore from the dips and pull-ups the previous day. So, Karen it was after a brief warm-up of pull-ups, push-ups, sit-ups, and squats. So it ended up being

-150 wall balls for time at 16# (20/14) at no target

I throw the ball up as high as I can and try to shoot a couple feet past the top of the squat rack, which apparently is eight feet? I don’t know. In any case, it was my slowest Karen EVAR at 12:12. My shoulders completely gave out. Usually it’s my legs, but my shoulders and arms just couldn’t do it.

*choke*

Another long-ish metcon

Posted in burpees, dips, double unders, kettle bells, overhead squats, pull-ups on November 23, 2012 by coughingsparks

Started with OHS today because the skill work was MU transitions, and I don’t have any rings at the moment. So, OHS was:

45×5
65×3
70×3
70×3
75×3
75×3

Pretty solid overall.

Finished with the metcon, five rounds for time of:

-3 MU (3 pull-ups/3 bar dips unassisted)
-Farmers’ carry KB (I used 45# in each hand)
-10 Burpee-over-KB (burpee, jump laterally over the kettlebell)
-30 DU

Got 21:37. I don’t know how that was until they post the chalkboard from today. It felt a little slow, but I got some decent runs of DU in there, so we’ll see.

Last three workouts

Posted in handstand, jerk, knees-to-elbows, overhead squats, rowing, snatches, turkish get-up on November 21, 2012 by coughingsparks

Monday was snatch balance, which was not too great:

45×5
55×3
55×2
65×1, but pretty ugly.

Finished with ground to overhead AMRAP 5 minutes at 65# and got 45, doing snatch only. That was pretty good in terms of the rest of the people who did the WoD, but that’s still a sucky snatch balance. Practice, practice, practice.

Tuesday was split jerk practice and again, I practiced both the split jerk and the push jerk, neither of which I am very good at. I did 75# on the push jerk, but only got good form a couple of times. Finished out with 13-minute AMRAP of:

-3 HSPU (pike push-up on bench)
-6 KTE
-9 OHS 95/65

I got four rounds, 3 KTE. Even today, my shoulders and triceps are burned badly from doing Murphy. Yes, still. I could only today do a pull-up. Two, actually, so yay!

Today I actually got to go to CFP, which is always great. We started with TGUs, which I am not new to, so I did it with a 10# med ball. OK, it’s really hard, even though my 1RM is 45#. My wrists were burning out trying to keep my hand and fingers in the perfect position. Not easy.

Finished off with a lovely WoD that played to my strengths (at least the way I did it):

-15 KB swing (55/35)
-600m run (haha, yeah right, I rowed)
-20 KB swing
-600m row
-25 KB swing
-600m row
-20 KB swing
-600m row
-15 KB swing

I finished with 14:57, one of the fastest times all day (up until then), but it’s hard to say whether or not a run translates EXACTLY to a row in terms of time. It was plenty hard, I will say that.

We finished with ABMAT Tabata sit-ups, and I got 11-12-11-11-11-10-10-10. That was fun.

Get a massage, get a PR. Mergy.

Posted in murphy on November 17, 2012 by coughingsparks

Today, in honor of Veterans’ Day, CFP had a special WoD for charity, which was an individual or team Murphy, with up to teams of three. My parents agreed to watch Katrina at around 10ish so I could go, but I still had a daycare slot at Island at 0900, so I went to the in-house spa instead and got a 30-minute massage. It was great and I need to do it more often. After that, I dropped off Katrina and went to CFP. There were a ton of people, and the team-Murph broke down like so:

-Everyone run one mile
Break up:
-100 pull-ups
-200 push-ups
-300 sit-ups
-Everyone run one mile

Now, I can’t run, because even running around the block hurts my knees and hips but I can sure row, so I asked to sub in two 2K rows instead, changing the name from Murphy to M-ERG-y. I didn’t come with anyone, but one of the other members, Mark, showed up a little after I did and jumped in after my first row so I wasn’t doing the middle by myself. But, BUT. I PR’d my 2K row on the first row, taking off six seconds and getting 7:42 What the what? Probably not the best idea in the beginning of one of the hardest CF workouts there is, but I was still pretty happy. What I ended up doing was:

-2K row (7:42)
-71 pull-ups with the green band
-125 push-ups on knees
-150 air squats
-2K row (8:19)

Oy vey. I finished in 46:32 and we finished in 48:58. The two owners did it individually, with a 20# vest, which is how it is really supposed to be Rx’d and both beat an hour, I think. Sheesh.

I can’t pick anything up off the floor now and my shoulders are sore already, as are my triceps. This one will take a few days to recover from.

Stupid Jerk/KB swing, back extension

Posted in jerk, kettle bells, L-sits, overhead squats on November 16, 2012 by coughingsparks

Wednesday’s workout featured the push jerk heavily, which is not a lift I’m particularly skilled at, so I started with 5×5, which was:

45×5
65×5
65×5
65×5
75×5
75×5

It’s pretty light, I know, but like I said, I’m not real good at them. For example, I do Grace as Rx’d, but it ends up being a push press rather than a push jerk. Finished with the WoD, which was 4 rounds for time of:

-5 push jerk (I did 5)
-1 rope clime (3 green band pull-0ups, three KTE)

I accidentally erased the time, but I think it was four or five minutes.

Today was a light day, three attempts at max L-sit, which was my normal 5, 3, 2 seconds. I also threw in some OHS, just for the hell of it:

45×5
65×3
65×3
65×3
70×3
70×3

Finished with what was supposed to be a team WoD, but I was alone, so it was AMRAP eight minutes of:

-15 back extensions
-15 KB swings 55/35

Got five rounds exactly. Tomorrow is a team Murph. Puke.