Archive for July, 2013

Four-day hiatus

Posted in dead lifts, dips, double unders, pull-ups, wall ball on July 30, 2013 by coughingsparks

Had to have another four-day hiatus from Thursday to Sunday d/t moving. Unfortunately, I’ve had to do this in May, June, and now July. But I came back Monday, which was a 1RM DL:

-45×5
-135×5
-155×5
-175×3
-195×2
-215×1
-225×1
-235×10

Not the best. Finished with:

10-8-6-4-2
-DL at 65% (155)
-Chest-to-bar pull-ups

I did it with regular kipping pull-ups in 6:30 and was often linking two pull-ups together, which is pretty good for me.

Today was 20-minute AMRAP:

-70 DU
-50 ABMAT sit-ups
-30 wall ball
-10 ring dip (green band)

Got 2 rounds, 140 reps. Also not too bad.

Team WoD

Posted in knees-to-elbows, pistols, rowing on July 25, 2013 by coughingsparks

Yesterday was a team WoD of:

-200m row (I rowed until my partner got back, 341m)
-60 pistols (30 each, 15 each leg; I did negs)
-40 TTB (divided as needed)
-400m run (500m row?)
-40 pistols
-30 TTB
-800m run (1021m)
-20 pistols
-20 TTB

We finished in 16:46. My butt is sore.

Clean complex/OHS

Posted in box jumps, burpees, cleans, overhead squats on July 23, 2013 by coughingsparks

Yesterday was 20 minutes to established a clean complex max:

-Clean grip DL
-Full clean
-Hang clean

Like the snatch, I opted to do squat cleans every time, and got 115. Again, not a clean PR, but probably a squat clean PR. Finished with AMRAP 8 minutes of:

-10 burpee box jump overs (24″/20″)
-20 sit-ups

Got 4 rounds, 6 burpee box jump overs, which was not at all the worst in the class.

Today was 1RM OHS:

-45×5
-65×5
-75×3
-85×2
-95×1
-105×1
-115×1
-120×0 (F)

Feeling pretty good about this, really. I don’t think I’ve ever tested out my 1RM OHS, because you can’t drop weights at Island, but I think it’s pretty good so far. Finished with 6 minutes AMRAP:

-3, 6, 9, 12…OHS at 60% of 1RM (70#)
-20 DU

Got 12 even. Again, not at all the worst in class.

I’m calling it a PR

Posted in snatches on July 20, 2013 by coughingsparks

Today was 25 minutes to establish a 1RM snatch max. I decided to try and do full snatch for the entire time and got 85 pounds, which is a PR on the full snatch, although technically, my PR has been 95# in the past, power snatch. But really, it’s a snatch-grip-deadlift-reverse-curl-press, so I can’t really count it. But 85# is a PR by 20# on the squat snatch, so I’m pretty OK with that.

Air squats and double unders

Posted in double unders on July 19, 2013 by coughingsparks

Today was 10 RFT of:

-15 air squats
-30 double unders

15-minute time cap.

I did 7 rounds, 25. Not as well as I had hoped of course, and I probably should have just taken it one round at a time, rather than thinking, at round two, “I’m not going to make it.” Not that I slacked off the rest of the time, but still.

Push press

Posted in box jumps, handstand, kettle bells, push press on July 17, 2013 by coughingsparks

Today was a 1RM test of the push press, or 1RM+

-45×5
-75×5
-85×3
-95×2
-105×1
-115×5
-125×2
-135×0(F)

Finished with a 7-minute AMRAP of:

-4 wall walks
-1 push-up
-8 KB swings (24kg/16kg)
-12 box jumps (24″/20″)

Got 3 rounds even. The hardest part? The push-up.

EMOM

Posted in knees-to-elbows, rowing, thrusters, Uncategorized on July 16, 2013 by coughingsparks

First was EMOM x10 minute 10 TTB, which I did knees-to-chest. I was able to string them, so maybe it was too easy. I don’t know. I sometimes don’t know what to expect on these things. Then a two-minute rest, then EMOM x10 minutes thrusters 95#/65# x4. Probably should have scaled up, as this was pretty easy. Two minutes rest and then 3-minute 25′ sprint. I did 3 minutes on the rower and got 805m.

Saw the orthopedist today and was basically told that 1.) I don’t need surgery, 2.) I can never run again (no big surprise there), 3.) I need to not do pistols ever again either and 4.) I might benefit from physical therapy, but probably not much.

Meh.

ETA: I also need to dial in my diet. I’ve been pretty bad lately with trying to move and throwing a birthday party. My cooking mojo also has been lacking lately, as it’s been too hot to cook. I got it back a little today by making chicken salad with chipotle mayo and cucumbers from scratch over a bed of fresh greens. It was really good and actually pretty quick too. Even cooking the chicken, it went together in about 40 minutes.