Archive for September, 2013

I’m a good athlete…I’m a good athlete…

Posted in back squats, double unders, pull-ups, wall ball on September 30, 2013 by coughingsparks

Today was 1RM back squat, and I kept my expectations low, but not low enough:

45×5
115×5
135×3
155×2
165×1
175×2 (The first one was bad, so I did a 2nd, meeting what I did last week on this lift)
185×0(F)

So I missed my PR by 20# post-baby and 30# forever. That was really a bummer. I had hoped for 185, or really, for 195#, which is my current 1RM, but to miss it by 20? It was pretty heartbreaking. And this carried into the WoD, which was FGB style 3 rounds for reps of:

-Wall balls (20/10, 14/9)
-DU
-Pull-ups

I did pretty badly at 126 or something like that. I honestly lost count on the third round of DU. Had I had a good day of dubs, I could have killed this WoD, but today just wasn’t my day. I also didn’t eat all weekend, which might have something to do with it.

I also did 34 burpees, as is the custom, 17 before and 17 after.

What went well: I broke a pull-up record and did 4 on the last round strung in a set of kipping, so that was great.

What needs improvement: Ugh, I don’t even want to talk about it. My back squat. Of course. Poop.

What I’m grateful for: A strong STO. At least I still have that. For now.

Drowning Nancy

Posted in nancy on September 30, 2013 by coughingsparks

Saturday was Nancy, which is 5 RFT:

-400m run (500m row for me)
-15 OHS 95#/65#

I finished in 21:20, the slowest in class, BUT on days that I row instead of run, I always wonder which is harder in a WoD with OHS, running between, which taxes your legs, or rowing, which taxes everything. I want someone who can run, and who knows what their Nancy time is, to try it with a 500m row and tell me which one is harder, because I hate to compare when it’s not exactly the same WoD.

High and Heavy

Posted in box jumps, dead lifts on September 27, 2013 by coughingsparks

Today was a team WoD of:

21-15-9
-DL (275#/185#)
-Box jump (30″/24″)

But it was first partner does 21 and 21, second does 21 and 21, etc. So you get quite a little bit of rest. Me and my partner did it in 9:40 with 155# DL for me. It was a pretty fast time, and I did all the DL unbroken, which sort of makes me think I should have done it Rx’d. But, BUT…I don’t particularly like doing heavy dead lifts for time and at 155#, my back didn’t round once that I could perceive. So, I got my money’s worth.

What went well: Doing the DL unbroken. Doing the box jumps unbroken (sort of slow, but still…)

What needs improvement: I don’t know. It wasn’t that the WoD was done badly, it wasn’t, it just perhaps should have been done heavier. Who knows???

What I’m grateful for: STEAK!!! I got to go to John Thomas last night, hands down the fanciest restaurant in Ithaca and had the beef special, which was two 5-ounce filets mignon in demi-glace with wild mushrooms, spinach on the side, and to start, the salad of tomatoes, smoked fresh mozarella with a basil vinaigrette. Yes, I finished with creme brulee because I wouldn’t NOT have dessert at a fancy place like that. Nomnomnom.

Muscle up Mayhem

Posted in dips, muscle-ups, pull-ups on September 26, 2013 by coughingsparks

Yesterday was:

-30 muscle ups for time

15 minute time cap.

Prefaced with a bunch of drills for kipping. I scaled it by doing 45 regular pull-ups and 45 ring dips with the red band. I still have bruises on my arm from the 100 KB swing/3 ring dip EMOM WoD. Oh well. I finished the WoD in 12:40, which is fine for me, although I did have a few no reps on the pull-ups. Towards the end, I was doing them one at a time (as is my fashion) and screwed up the timing so didn’t get my chin over the bar. I also ripped my hand, just as the first rip was just about healed.

I had a dream last night that I could do muscle ups and that they were pretty easy. I have this dream every once in a while. Mostly, I can grip the rings really, really well and have no problem pulling. In real life, I cannot maintain a false grip, and by that I mean hang in a false grip for any length of time, much less do a kipping swing. I know that there are other ways to do the muscle up, but I need a lot more pull-ups (preferably to the belly button) and ring dips (preferably to the armpits) before I think it’s a reality for me.

What went well: Getting in a body weight WoD in under the time cap. Getting some pretty good kipping pull-ups, even stringing two or three every so often. Pointing my toes, keeping the legs tight. Only using the red band for the dips and doing them unbroken up until the last set (I broke it down to 9 sets of 5 each).

What needs improvement: Ring dips, mostly. Timing on the kipping swing and keeping tight core, tight lats. Stronger grip so I don’t need to come off as soon. Three to four. Four to five. Ad infinatum.

What I’m grateful for: It’s my husband’s birthday today. He is 36. I have been with him for about half of that and I am grateful for him as a loving and affectionate husband, very talented photographer/videographer, and incredibly, spectacularly good dad.

Also, how did I get over 40 hits yesterday???

Back Squat/Chipper thingy

Posted in back squats, double unders, kettle bells, knees-to-elbows, push press, push-ups on September 24, 2013 by coughingsparks

Today started out with a back squat for 2, like, 75%, 80%, 85%, 90% or something like that. In any case, it ended with 90%, which I did:

45×5
115×2
135×2
155×2
165×2
165×2
175×2

I did 165 twice because the first one wasn’t very good. The second wasn’t great either, and actually, 175 was better. I tried not to think about anything except speed out of the bottom. I try not to attach any emotion to the back squat because squatting makes me so sad, most of the time. So, I am a machine. A forklift. With a bouncy rubber ball at the bottom.

Finished with AMRAP 15 minutes of:

-50 DU
-40 KB swings (24kg/16kg)
-30 push-ups
-20 TTB
-10 push press at 70%

I did 1 round, 124 reps, Rx’ing the double unders, the KB swings, the toes to bar, doing the push press at 90#. It wasn’t the best day ever of dubs, but I got a few good runs of 20 or so. The push-ups were done at knees, which was just as well, because I was STILL doing them 2 at a time at the end.

Went well today: Meeting the 90% goal on the back squat exactly with not too bad form. Nailing the KB swings, 40×2 unbroken.
Needs improvement: push-ups. Probably TTB, but I’m getting better at these too.

I am grateful for: The most beautiful girl in the entire world is my daughter. We went to gymnastics today for the first time in about 3 months (newly renovated!) and I chased her around and around and around and tackled her and counted her ribs (have to make sure they’re all there), and she laughed and laughed. Then I did 14kg ground-to-overhead a bunch of times and she laughed some more (fire from the hips so you can get the height). She’s so amazing. I am so lucky that that’s the daughter God saw fit to give us.

Too fast to care

Posted in snatches on September 21, 2013 by coughingsparks

Today’s WoD was a partner WoD of:

-150 snatches for time (75#/55#)

I was partnered with this guy who was visiting from Michigan who plays rugby, so he’s about my height, but about 230# or thereabouts. In other words, 75# is a tinker toy for him and, let’s face it, 55# is a tinker toy for someone like me who is 6’1″ and 190# or thereabouts. So, we crushed it in 7:48. It’s sort of fun to do a WoD with someone who is awesome because he was ripping through them 15 at a time unbroken so I was like, “OK, so that’s how we’re doing it.” There was definitely a too-fast-to-care vibe going on, at least for me though, and I know my form fell apart at the end.

But still…wicked fast.

Heavy

Posted in box jumps, dead lifts, front squats on September 21, 2013 by coughingsparks

Yesterday was 15 minutes AMRAP of:

-10 DL (135#/95#)
-10 sit-ups ABMAT
-10 Front squats (135#/95#)
-10 Box jumps (24″/20″)
-10 push press (135#/95#)

I am one of the few people who did is as prescribed (the push press weight scared people off, I think), and did a very respectable 3 rounds, 42 reps.

Nice.