Archive for January, 2013

Olympic Lifting

Posted in jerk, snatches on January 31, 2013 by coughingsparks

I think I’m going to sleep pretty well tonight. I got to go to CFP today for the Thursday Oly class, which I hadn’t done yet, but Tuesday made me realize how badly I needed it. I wish I could go more often, but I was lucky enough to go today. We started out with full snatch, which I did 45 and then 65, and Tom had me doing high hang snatch mostly. We also did snatch grip RDL, and snatch grip DL, which is really hard and more engaged in the hamstrings. I wanted good technique, so I didn’t go above 155. We then did split jerk from the rack, which, again, was OK, and I don’t think I did more than 80. We finished with some DL, and I did, I think 165, without mixing the grip, RDL and regular.

Some rest day.

OMG, MOVE!!/Agility, mobility

Posted in agility, burpees, dips, knees-to-elbows, overhead squats, rest day on January 31, 2013 by coughingsparks

This is a high class problem, BUT, sometimes doing Crossfit at Island is a square peg in a round hole. For a globo, they’re pretty open minded. There are great squat cages. There are kettlebells. There are Dynamax balls. There is one set of bumpers and a platform. There are two Concept II rowers. And, most vitally important of all, there is on-site child care. That being said, at the end of the day, it is still a globo. Yesterday made that painfully obvious. The first part was no problem, 3×4 OHS:

45×5
65×3
75×3
75×3

So-so. I ain’t as good as I once was, to quote Toby Keith. The next part was the frustrating part, AMRAP 15 minutes of:

-5 OHS 70% of 4RM, which was 55# (not really, but that’s what I did)
-10 TTB
-5 ring dips (bar dips)
-10 burpees

On my first set, everyone decided they wanted to use BOTH dip stations: the actual dip station with the pads for your back if you want to do leg lifts and the Gravitron (you can do strict dips on it if you kick the foot assist thingy out of the way). So I wait about 10-15 seconds, the clock ticking, and figure no one is moving, so I do the 10 burpees for the round instead. By then, the bar dip station is free, so I knock out my first set, albeit out of order. No big deal. Then, on round two, no problem. Round three, all are tied up, again, so I do my burpees out of order, again. Knock out another five dips on the dip station. On the fourth, the guy doing leg tucks on the bar dip station has stepped away for a rest a few feet from the dip station. I’m impatient, but not rude. I ask if I can jump on for just five. He says, “Oh, I just have one more set.” So I try not to act too annoyed (after all, they have as much a right to be there as I do), and kick the foot thing away from the Gravitron and knock them out there because I don’t have time to explain that 1.) I just need to do five, which will take mere seconds, and 2.) I’m on a timed circuit. He realizes then what I’m doing and sort of is contrite, but by then, I’m back to OHS. I ended up with four rounds, 2 TTB, but the whole thing is sort of wah, wah, waaaah…

Today was an active rest day. That is what I now do on Thursday. I’m going to try and work on some goats, specifically agility, and do the foam roller and tennis ball. Today was a tabata bar hop, because that was miserable for me last week, and I think it’s mostly a matter of practice. So it was lateral bar hop, which was 16, 16, 12, 10, 12, 14, 14, 12. It helps to have music, because that can give a beat for when to jump. I finished with 15 minutes of foam rolling and tennis ball. My shoulders are pretty wrecked from the last few days.

Yesterday and Today

Posted in box jumps, cleans, front squats, kettle bells, knees-to-elbows, presses, pull-ups, push press, push-ups on January 29, 2013 by coughingsparks

Yesterday was supposed to be skill practice at the rope climb, but because there is no rope at Island, I did a 4×5 press instead:

45×5
65×5
75×5
80×5
85×5

Again, I’m thinking more about form than about numbers, still getting used to having knuckles up and butt tucked. Finished with the 13-minute AMRAP of:

-15 KB swings (55/35)
-8 Box jump (24″/20″)
-7 pull-ups (2″ band)
-1 rope climb (7 TTB)

With my scaling, I got 4 rounds, 30 reps. I wanted 5, but the TTB weren’t going to happen on the last round. It was a grip killer.

Today was behind-the-neck snatch-grip push press 5×3:

45×5
65×3
75×3
85×3
90×3
95×3

Definitely hard, and again, I have a lot to think about. Nobody in the class had done them before, but then I realized that actually, I had done them because that’s how you get into an overhead squat.

Finished with two WoDs. The first was a three-minute AMRAP of:

-1 power clean (135/95)
-1 hang clean (135/95)
-1 FS (135/95)

I got 9 rounds even, as Rx’d, but boy was it ugly. I asked them if they wanted it to be Rx’d or pretty, and they weren’t going to get both, and they said Rx’d, slowly if need be. I did sort of OK for a while, but I know my form broke down in the end. Still not a bad showing in terms of numbers.

The second WoD was AMrepsAP of:

-2 minute push-up, chest to ground
-2 minute sit-up ABMAT butterfly

I got 27 and 70. Predictably, my push-up was one of the weakest in class and my sit-up was the strongest. Not a bad day overall.

Diane

Posted in diane on January 26, 2013 by coughingsparks

Got to go to CFP today, which was great, particularly because I don’t get to go on Saturday very often and I got to meet some new people, as well as seeing people that I don’t get to see very often. So, after a very, very long warm-up, including a work-up into DL and a lot of loosening the hamstrings, we did Diane, which I haven’t done in about 2 1/2 years:

21-15-9
-DL (225/155)
-HSPU

I did it Rx’d for DL and three ABMATs for HSPU and got 7:01, which is about a minute faster than last time with maybe harder scaling? I don’t know. I did it with pike push-ups last time, so it’s hard to say. I did the first and last set of DL unbroken, so that’s good.

Jerk Blues

Posted in jerk, push-ups, wall ball on January 25, 2013 by coughingsparks

Today started with the split jerk, which I did my best at to get into the WoD, warming up with something like this:

-45×5
65×5
65×5
75×3 or maybe 2

I don’t know. I’m so very bad at this lift, that I’m not even sure my practice is much good. Whenever I do d a split jerk, or even a push jerk, it just feels so very weird that I don’t put a lot of weight on it. I can muscle it up, as I’ve said, but it’s not the same thing. So, my weight for the WoD was subsequently light. At least there were only three rounds:

-5 split jerk 60% (of 1RM, I presume, but I have no idea what that might be, so it was 65# for me)
-15 hand release push-ups
-20 wall ball (I used 16# and no target)

I finished in 6:46, and didn’t find it particularly hard, other than the mechanics of the split jerk and the difficulty of the push-ups. The wall-balls were cake, pretty much. A nice little WoD, although I would have preferred to push press. Oh well.

Rest Day/Front squat

Posted in double unders, front squats, L-sits, pistols, rest day on January 24, 2013 by coughingsparks

Yesterday was supposed to be a day of Crossfit, but I woke up feeling like I needed about three more hours of sleep and besides, BESIDES, my traps were wrecked and it was a day for a lot of snatch and TTB, both of which highly involve the traps. So I went to Island, dropped Katrina off, and lay on my back and stared at the ceiling. OK, that’s not completely true, I rolled and rolled the tennis ball and the foam roller over every part that was sore and it really helped today. I need to do that more often. I also got, like, a nine-second L-sit, my longest since the baby was born. Also, did you know you can kip a bar dip? I didn’t know that. But this video teaches you how to do it. My mind was blown. And it works really, really well. So simple.

Today was a one rep max front squat to start:

45×5
95×4
115×3
125×2
135×1
145×1
155×1

Meets my 1RM. That’s fine for now. My last one was about three months ago.

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

-20 DU
-10 pistols (2″ band looped up top)
-5 double KB squats (55/35)
-1 lung lap (16 total)

I really did 10 pistols, not 10 each side, I hope that was right. I’m not that good at them, even with help and between that and the lunges, I want to be able to sit down tomorrow. I got 12:27. The DU broke down a little in the middle, but I did the last set unbroken. I finished with a reeeeeeeallly long one-arm handstand hold. I’ve been pretty good about Laurie Galassi’s HSPU progression, like 3-4x/week and it’s starting to pay off. That, plus the greasing the groove push-ups.

Fran/Burpees/Tabata Something Pallas

Posted in agility, cleans, fran, jerk, kettle bells, presses, push press, tabata something else, turkish get-up on January 22, 2013 by coughingsparks

OK, I have a lot of catching up to do. We’ll start with Saturday, which was Fran, but I started with some cleans to begin with:

45×5
65×3
75×3
85×3
95×3
95×3

I’m trying to practice these a lot, because my Olympic lifting is so very deficient (more on that later). Towards the end, I was definitely muscling the weight up. Ah well, on to Fran, which actually went pretty well, a decent time with my hardest scaling yet:

21-15-9
-Thrusters (95/65)
-Pull-ups (2″ band: Blue at Pallas, I guess, but mine is green; it’d be nice if they were all standardized)

I got 6:26, which is comparable to other times I’ve gotten in the past, but I’ve pretty much usually done under-bar rows. I got the first and the last set of thrusters unbroken, which was helpful. That was my goal going in was to at least get the first set of thrusters unbroken. I thought it went well, anyway.

Yesterday was max effort TGUs. I did about what I did last time I tried this:

25×3
30×3
35×1
45×1

I should probably go heavier at Island, where there is such an extensive set of dumbbells, but 45# is already pretty scary. Finished with an horrific WoD, three rounds for time of:

-10 HSPU
-20 mountain climbers
-30 burpees
-40 sit-ups

I got two rounds in at 11:55. It thought I had time to do the whole thing in 15 minutes or less, and so thought I had time to do it on a work day, but when I saw it was going to take me 12 minutes for the first round, I had to stop at two. The burpees are what broke me off about this WoD, although the mountain climbers are no picnic either. Obviously, I scaled the HSPU by using two step risers and the pink thingy. I don’t feel particularly stellar about my performance, but what are you going to do?

Later that day, I did 17 push-ups unbroken at work during a potty break, so it wasn’t all bad.

Today was stupid split jerk presses. I HATE the split jerk. Actually, I hate the jerk in general. I am not at all good at it, particularly the split jerk. The press is no problem, even in a split jerk bottom, but it’s getting there that’s hard, so we did 3-3-3-3, and it went something like this:

45×3
65×3
75×3
75×3
75×3

It got better towards the end, but I can press a LOT more than that, so it was frustrating to BARELY get the jerk and then have the weight be too easy for the three presses. I punished myself on the WoD, though, which was like Tabata This or Tabata Something Else, with:

-KB swings (35/25)
-Barbell lateral hops
-Shoulder-to-overhead (75/55)
-Air squats

Score is cumulative of worst four rounds. I did the men’s scaling (HAHA!) and got 39. It was near the bottom, but what broke me off was not the wighted stuff, e.g., the shoulder-to-overhead (although that was definitely hard) and certainly not the KB swings, but the barbell hops. I am not coordinated in that way, so I was doing these really slowly, trying not to trip on my feet. More practice is needed.