Archive for December, 2012

Ballet class

Posted in burpees, presses, rowing on December 31, 2012 by coughingsparks

Today was an interesting day. Did 5×3 press, but was requested to think about form, rather than trying to max out a 3RM, so it was:

45×5
65×3
75×3
80×3
85×3
85×3

After doing press at CFP, I have to think about the press differently. I can put up more weight than that IF I use my lower back, which is a no-go. So, I pretended I was back in ballet class, butt squeezed, ribs lifted, abs tucked, posture flawless, add to that seeing eight fingernails in the mirror, forearms perpendicular to the ground. Pressing this way is very challenging on the abs, and you end up feeling a pull just below the scapula, a sort of stretch. And it’s like switching from a high bar to a low bar back squat in terms of dropping a number to begin with.

Finished with the following awful WoD:

-Row 250m
-30 Burpees
-Row 500m
-25 burpees
-Row 750m
-20 burpees
-Row 1000m
-15 burpees

Finished in 19:16. I’m happy with that time because I just wanted to come in under 20 minutes and I got some good sets of burpees in there and a fairly decent pace on the rower.

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Two days

Posted in burpees, handstand, pistols, push-ups, rowing, snatches on December 29, 2012 by coughingsparks

Yesterday I could barely make it through the warm-up, which was 3 RFT of:

-10 air squats
-10 leg thrusters
-10 push-ups
-Samson stretch 5 reps each leg

You know it’s bad when you have to scale the warm-up. I made it through, but it was not pretty and I had to go to knees for some of the push-ups.

Finished with the WoD, which was five rounds of time for:

-10 pistols
-20 burpees
-30 ABMAT sit-ups

Yeah…I did three and scaled the pistols, still getting 12:56. I did mess up my wrist pretty good on the last set of burpees. I felt sudden pain and something was poking out my wrist just below my right thumb. Got a bruise later on in the day, which persists now. I don’t think I broke anything, I think I just sprained it a little landing wrong, which is part of the reason why I stopped at three, also because I was sucking wind on the sit-ups, which were decline bench.

BUT ENOUGH COMPLAINING, because today went much better than the last week. I made up my mind before even going to the gym that I was not doing any more high-rep metcon for today or tomorrow (being a rest day), as today was scheduled for Angie. So I snatched, and snatched, and snatched some more, just with the empty bar. No plates at all, just drilling, drilling, drilling technique, every kind of snatch I could think of in sets of 5. High hang power snatch, high hang full snatch, hang power snatch, hang full snatch, OHS, full power snatch, full snatch, full snatch, full snatch. Over and over and over. Then I went upstairs and hit the heavy bag for a little bit, remembered that boxing is really boring and did gentle double unders, seven singles, one DU, seven singles, two DU, seven singles, three DU, until I missed and would start again. Then did max effort HSPU. I got as low as about five inches x2, which is a yoga block on its side. I wanted to do three inches, a yoga block on its back, but I didn’t have that today. I will say that the width of the hand makes a big difference, to a point: wider is easier.

Finished with an attempt and PR(!), like all-time PR, on the 500m row, which was Island’s fitness challenge this month, coming in at 1:38. Finally!

Double unders and more double unders

Posted in double unders, push-ups, sotts, wall ball on December 27, 2012 by coughingsparks

Following CFP programming (sorta) although CFP is closed right now for the holidays. Yesterday was tabata planks, which are surprisingly hard and I had to go to knees for the last 2 sets. This was followed by five rounds for time of:

-20 Wall balls 16# 9′ target
-40 Double unders

I finished in 18:49. I started doing these WoDs in a room that I had forgotten about, the old spin room, now new we’re-not-calling-it-Crossfit-because-we-don’t-want-to-get-sued-but-it’s-really-Crossfit room, which has some punching bags, all the med balls, two plyo boxes and a ton of –wait for it– empty space. Well, this place has rubber mats, not the nice wood smoothness of the Oly platform that I’m used to for double unders. More friction = more difficult double unders, so it was harder than I anticipated.

Today was supposed to be max effort HSPU, but eh…I did Sott’s press instead because I felt like it:

45×5
55×5
60×5

All I had time for. Finished with the 12-minute AMRAP:

-5 wall walks
-15 med ball cleans 20#
-25 DU

Got three rounds. Again, the double unders didn’t go very well and I subbed in 75 singles on the second round because for whatever reason I couldn’t even do one. The wall walks turned into push-ups because my sneakers were slippery on the wall, mostly and I was not feeling particularly strong today.

The not eating at work thing is starting to get me down and I realized as I was taking a shower that a lot of my stuff has plateaud over the last year, and going 9,10,12,13 hours without food might have something to do with that. Only getting in 30 minutes of Crossfit on workdays may have something to do with that too. I don’t know. I’m pretty discouraged right now. I go in with a good attitude, but it doesn’t really do much good when I feel exhausted and drained all the time. My DL has plateaud. My FGB has actually gotten worse. Whatever I am doing is not working. I feel like I’m beating my head against a wall, doing the same thing over and over with the hope of a different result.

I don’t know.

Shredded legs

Posted in dead lifts, marcus on December 24, 2012 by coughingsparks

So news on the neck front is not so good. I worked a 12-hour shift yesterday and when I woke up, I couldn’t move my head. I started crying because I’m sick of my neck hurting all the time and having each day be worse than the one before. Then I took a Vicodin. And a Flexeril. And some Motrin. About an hour later, everything was doing a lot better, although I really hate what Vicodin does to my insides. But it helped get me through the day. I made a doctor’s appointment for more of the same, just in case. I don’t like taking narcotics, but it really is going to help my neck muscles relax not being in quite so much pain.

Anyway. My sister was in town and so we went to Island, which was PACKED. We had to wait for the Oly platform, and some other girl had to use it after us. We did 3RM DL, which turned out pretty good (almost):

45×5
155×3
175×3
195×3
215×3
225×3
235×2(F)

So, 225 it is, a weight I have actually been with for a year. I haven’t PR’d on 3s in a year.

Finished with a fairly fast Marcus:

-100 box jumps (18″)
-100 air squats

Finished in 10:17, about 30 seconds faster than last time. My sister kicked my butt though at 9:45. Then again, muscles don’t contract all that well on Flexeril. Excuses, excuses.

12 Days of Christmas

Posted in chipper on December 22, 2012 by coughingsparks

Once again, it’s that time of year. A big holiday chipper, although not the same one from last year that CFNYC did; this one was from CFP, in the form of the cumulative pyramid, i.e., 1-2-1-3-2-1-4-3-2-1, etc:

-1 Burpee
-2 Pull-ups
-3 Squats
-4 Box jumps (24/20)
-5 Hand-release push-ups
-6 TTB
-7 Sit-ups
-8 Pistols, each side
-9 Wall balls (20/14)
-10 Lunges
-11 KB swings (35/25)
-12 HSPU

I did it in 24:57, pistols were modified with a band, 12# ball (couldn’t find the 16# ball, didn’t have time to look), 2 risers and the pink thingy for the HSPU. Everything else Rx’d. It was pretty good, I had a steady pace and only had to break up the TTB and the pull-ups. This was partially because my hands were slipping and I didn’t have chalk, and I forgot my chalk-in-a-can Magic Grip. other than that, it went OK.

ETA: Whoops, I did it backwards. They were doing 1-1-2-1-2-3-1-2-3-4. Oh well; I don’t think it makes a difference. I hope not anyway.

Back Squat (a PR? Really?), dips

Posted in back squats, dips on December 22, 2012 by coughingsparks

Today started with a PR (yay!) on the back squat:

45×5
115×2
135×2
155×2
165×2
175×2

Woot! I wasn’t sure, but I looked, and that is a PR (post-Katrina, not all time, but still).

Finished with the WoD, which was four rounds of:

-15 Goblet squat (75/55)
-10 ring dips

I subbed in 45#, the biggest KB at Island, and bar dips with 27# assist on the Gravitron. Got 7:06. Towards the end, I was losing my grip on the kettle bell. I was definitely breaking up the dips, so I think the scaling was pretty good. My neck now has an acute problem on top of the chronic stuff, which my dad adjusted tonight, thank goodness. He said it was C1, which I suspected. I knew it was really high up, because I lost rotation to the left (that made the mirror ESSENTIAL in re-racking my back squat weight). Every time I turned my head to the left, it felt like someone was driving a bolt from behind my right ear to my left ear. Tonight I took some Flexeril as well.

Tomorrow is the Cumulative Christmas Chipper, which was supposed to be Monday, but got changed to tomorrow, which sucks because I don’t have time to scramble a schedule that was put into place last week, including, well, work and child care. I really wanted to do this one with the other children. Oh well. I wasn’t counting on it. I will rise to the occasion and kick its butt flying solo (if I have the right music).

Snatch

Posted in box jumps, snatches on December 21, 2012 by coughingsparks

Late again. Only had 25 minutes to work out, so I did my best. I did a few snatches, not terribly well, I grant you, but about 75#, probably mostly muscling the weight up x5. Finished with the metcon, three rounds for time of:

-9 Box jumps 24″/20″
-6 back extensions
-3 full power snatch (115/75)

Did it in 4:03 with 65#. I couldn’t even begin to pull 75#. I’ll spare you the part where I say how much I suck at this.

Meh.