Archive for February, 2013

Front Squat/Mini-chipper AMRAP thingy

Posted in front squats, handstand, kettle bells, knees-to-elbows, pistols, push press on February 26, 2013 by coughingsparks

Did 5×5 front squat today, which went something like this:

-45×5
95×5
115×5
135×3(F)
125×5
125×3(F)
125×5

That meets a post-Katrina 5RM (set 1/7/12). Finished with the 10-minute AMRAP of:

-50 push press (65/45)
-40 pistols (20 each)
-30 KB swings (55/35)
-20 TTB
-10 HSPU

I scaled the pistols by doing negatives, rolling backward, and standing up, which is what, I think, everyone in my class did. I also used 3 ABMATS for the HSPU and ended up with 147 reps total, which is three shy of a full round. But I’m not upset because I thought I did well. I got through something like 38 push press unbroken. I did, like, 10-3-3-2-2 or something on the TTB. By the time I got to the HSPU, my shoulders were about done though. Getting down was easy, it was the getting back up part. I should probably learn to kip these, I suppose.

Barbara Week 3

Posted in barbara on February 24, 2013 by coughingsparks

Normally I don’t go to the gym on Sunday, but I am going to be missing tomorrow because it’s Katrina’s first day of pre-school(!). So, today was an ideal day to do two-round Barbara again:

-20 pull-ups (2″ band to knees)
-30 push-ups (knees)
-40 sit-ups
-50 squats
-3 minute rest

Surprisingly, I beat my last time by 22 seconds, coming in at 12:20. Last time I did 12:42, or 14:42 because I took 5 minutes of rest rather than 3, so even that’s not quite accurate.

Kettlebells

Posted in kettle bells on February 23, 2013 by coughingsparks

KB WoD. 2 RFT:

-20 Burpees jumping over KB laterally
-20 1-arm OHS KB (55/35–>10 each side)
-20 KB swings
-20 Goblet squats
-20 KB snatch (10 each)

17:30.

Solid

Posted in back squats, presses on February 22, 2013 by coughingsparks

A good, solid day today, meeting 2 PRs. Nothing new, but better than the last 3RM back squat:

45×5
135×3
145×3
155×3
165×3
175×3

Interspersed with HSPU, in which I continue Laurie Galassi’s HSPU strict progression, which has gotten much better. I’m down to 2 reps with the pink thingy and a ten-pound plate, so that’s good. I credit this progression and coaching cues from CFP for my recent press success:

45×5
75×3
85×3
90×3
95×3
100×3

The last one wasn’t even super hard. It was a struggle on the 3rd, but not like last time, which was ten days ago. Interspersed with 10, 10, 8 20-kg sit-ups on the decline bench. Was supposed to be GHD sit-ups, so I had to make do.

ETA: grabbed the last spot tomorrow morning for CFP!

Front squat/Awful mini-chipper/Agility

Posted in agility, double unders, front squats, overhead squats, snatches on February 21, 2013 by coughingsparks

Yesterday started with a front squat:

45×5
95×3
115×3
125×3
135×2(F)
135×2(F)

That’s really bad. My 3RM is 145. Finished with 8 minute AMRAP of:

-10 Power snatch (75/55)
-30 DU
-10 OHS (75/55)
-30 DU

I got, like, 1 round, 8 DU, or something like that. Of course, having a discouraging front squat before that didn’t help matters. I probably should have taken a rest day yesterday, actually. It was like hitting my head against a wall.

Today was agility, which was tabata bar lateral hops at 20-14-12-12-12-10-10-10. I need to not wear pants that fall down. I hate being slowed down by a wardrobe malfunction. I can do these better, although that 20 is pretty good. Finished with a LOT of rolling around with the ball and the roller. That was nice.

Bittersweet

Posted in back squats, dead lifts, pull-ups, push press, SDLHP, thrusters on February 19, 2013 by coughingsparks

Yesterday was brutal. Started with a 2RM, which went like this:

45×5
155×2
175×2
195×2
215×2
225×2
235×2
245×2

That last one is definitely a PR, not that I’ve done 2RM DL before, but 245 was my 1RM before, so yay! THAT SAID. The WoD was:

-80 pull-ups
-EMOM 2 DL at 80% of 2RM

I used a green band and still DNF’d. I got five minutes and something for 42 pull-ups. The problem was that the DL was 195#, which is pretty heavy for a WoD, plus I’m not great at pull-ups to begin with. So, by the fifth minute, my DL was broken into two sets, which is always going to screw you on an EMOM, so I ended up with about 15 seconds left in the round. That, or I could rupture a disc. I could definitely feel my form starting to go. CFP suggested taking a full minute break and then getting back into it. Oh well, I can’t feel too bad, because I DID PR.

Today was sort of insane. The only way to go to CFP today was at 0700, a mere 7 1/2 hours after clocking out from work, give or take. Went to bed at 0030, up at 0630, in the gym at 0649, although in reality, it was only 30 minutes less sleep than I would have gotten going in at 0900, so it didn’t really matter. In any case, I hemmed and hawed about actually going in that early, or skipping it altogether, but I don’t usually miss an opportunity to go. If you want to do what you love, you’ll find a way; if not, you’ll find an excuse.

So. It was 8×2 push press, which was something like:

45×2
75×2
85×2
95×2
105×2
110×2
115×0(F)
110×2

I usually don’t just push press, so I don’t know if this is good or bad or what. Got some good coaching cues, though, which I had also gotten on the strict press, gotta put the head through the window. Finished with a pretty good WoD, which reminded me a lot of the triplet of pain, which was

8 minute AMRAP
-10 thrusters (95/65)
-10 SDLHP (95/65)

CFP said it would be easy until it’s hard, then it’s a precipitous drop off. Yup. That’s right, that’s exactly what happened. The first round was really easy, and then 5 thrusters into the second round, it was like what the crap??? I did pretty well though, 4 rounds, 8 thrusters.

So, after all this, I went home and ate breakfast, had coffee, then went back out to Island with Katrina, because we had a slot at Kids Cove and I wanted Katrina to get to play with the other kids. I did a 3RM back squat, which was no great shakes, but I can’t make myself feel bad about it because the WoD was pretty leg-intensive:

45×5
115z3
135z3
145×3
155×3
165×3

I’m pretty darn sleepy.

Barbara F-up

Posted in barbara on February 17, 2013 by coughingsparks

So, I did two rounds of Barbara yesterday for the Paleo challenge, but screwed up and took a five minute rest instead of a three-minute rest, which was this:

-20 pull-ups (2″ band)
-30 push-ups (knees)
-40 sit-ups
-50 squats

Got 14:42. I guess I can extrapolate and say 12:42, but that’s going to be a hard time to beat next week. I got 4:36 out the gate for the first round, which is better than last time, so we’ll see.