Archive for May, 2013

Forging Elite Fabulosity

Posted in burpees, free workout, snatches on May 31, 2013 by coughingsparks

Haven’t posted in a while d/t sewing madness, making 80s shorts for my two coaches for the upcoming Battle of the Burn Sunday. They want cheesy 80s, so that’s what they’ll get. Anyway, yesterday was this team WoD. One person bear crawls down to cones then sprints back, then carries the 20# med ball to a farther set of cones and back while the other does 16kg KB swings, which is how the WoD is scored. We got 173. We did it in the park 2 blocks from the box and it was first thing in the morning, so basically I was trying not to put my hand on a slug crawling through the wet grass. I would have screamed. Just saying.

Today was:

-60 burpee lateral barbell hops
-40 sit-ups
-20 snatch at 65% of max

I did it at 9:56 with 65 pounds. Felt good.

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Gymnastics

Posted in double unders, handstand, kettle bells, knees-to-elbows on May 28, 2013 by coughingsparks

Today’s WoD:

-90′ Walking KB lunges (24kg/16kg each hand)
-30 KB STO (24kg/16kg, again in each hand)
-40 TTB
-50 HSPU
-100 DU

15-minute cap

Did 132 reps including the 90′ walking lunge with 8kg KB (the walk was harder than the STO, believe it or not), TTB rx’d, HSPU which was really knee push-ups (Joey probably thought I was kidding when I said that’s how I would have to scale it to get through all 50 at that point of the WoD).

Back Squat/Box Jump etc.

Posted in back squats, box jumps, kettle bells, thrusters on May 28, 2013 by coughingsparks

Back squat:

45×3
95×3
135×3
145×3
155×3

WoD:

-30 Box jumps (30″/24″)
-200′ run
-30 KB swings (24kg/16kg)
-200′ run
-30 thrusters (45#/35#)
-200′ run

7:04.

Team WoD/Murphy

Posted in murphy, muscle-ups, pistols on May 26, 2013 by coughingsparks

Friday was a team WoD, which was 12-minute AMRAP of:

-20 pistols (alternating partners and legs)
-14 med ball slams (20#, back and forth)
-2 muscle ups (3 pull-ups, 3 ring dips)

We started with 3, 3, 3, 3, but went to 3, 3, 1, 1, 1, etc., when the ring dips got too hard. We ended up with 4 rounds, 27 reps, or something like that. Eamon made me do the hardest scaling yet on the pistols, which was pistol down, squat up, no rolling. It got a little easier towards the end and I only fell down a couple of times. I can’t pistol to a ball or a box for whatever reason, so I have to do something else as a scale.

Yesterday was Murphy, or team Murphy, which is supposed to be:

-1 mile run
-100 pull-ups
-200 push-ups
-300 squats
-1 mile run

I did it in a team of 3, which was still bracketed by a row (2K on either end for me), and the rest of it divided among us. I Rx’d the pull-ups this time, but only did about 20 because my partners were doing the lion’s share, and did the push-ups on my knees, and we finished in 30 minutes.

The other nine

Posted in jerk, presses, push press on May 23, 2013 by coughingsparks

Today was 5-5-5 press, 3-3-3 push press, and then 1-1-1 push/split jerk:

Press:

45×5
65×5
75×5
80×5
85×5
90×3(F)

Push press:

75×3 (Was told to stay at the press weight to start. Oops)
90×3
95×3
100×3
105×3

Jerk:

105×0(F)
75×1
85×1
95×1
100×0
100×1
105×1

Hell’s Bells

Posted in kettle bells on May 22, 2013 by coughingsparks

That one good day in 10 was today, incidentally. The WoD was 15-minute AMRAP of:

-16 KB swings (24kg/16kg)
-8 Goblet squats
-4 TGUs (alternating, or 2 and 2 for each hand)
-Bonus points for doing it unbroken, e.g., not putting down the kettlebell, not scaling down for the Turkish get-ups). So, what has two thumbs and did it 1.) Rx’d, 2.) Unbroken, and 3.) at six rounds even, one of the highest scores of the day up until then? This chick right here. BAM!

Why can’t they all be like that?

Back in the real world

Posted in double unders, knees-to-elbows, push-ups on May 21, 2013 by coughingsparks

Monday was back to reality after a four-day hiatus. We did an FGB style WoD with five one-minute rounds for reps with a one minute rest x3:

-TTB
-DU
-Walking lunge
-Sit-ups
-Push-ups

I got 90, 83, and 85 reps for a total of 258. That’s a low score. No doubt about it. Unfortunately, for every good day I have, I seem to have about nine bad ones. There are times that I wish I didn’t have to yell out my score. It’s embarrassing, more often than not. On a good note (I’m supposed to focus on one thing that went well), I am starting to string about 2 TTB. The trick is to leave your shoulders closed for about half a second on the back swing. The problem was that I was doing it, but on the second one I would not get my toes all the way up, even though I had almost no swing at the bottom so I no-repped quite a bit. At least I can start trying to string them together. Maybe now they’ll come faster. I hope so, because I’m really tired of being the slowest of the day on the BW stuff.