Archive for October, 2013

HSPU/DU

Posted in double unders, handstand on October 31, 2013 by coughingsparks

Yesterday was practice handstand walking, which, if I’m honest, I don’t care about all that much. Ever since I turned 30, when I roll out of a free-standing handstand, my neck hurts for days so I’d just as soon stick to the wall #thingsthatworkbetterwhenyoure10. In any case, I practiced unilateral loading for a while. Finished with 7-minute AMRAP:

-8 HSPU
-30 DU

I got 2 rounds, 3 HSPU starting with 2 ABMATS, kipping, even though it wasn’t allowed and going to piking off a box on the second round, where I couldn’t even do one, which still wasn’t the greatest. Yeah, so apparently, we weren’t allowed to kip from 2 ABMATS, only from 1, and had to do strict for 2 ABMATS, just as I was getting used to doing it with 2 instead of 3. Whatever. I suppose I should be doing it with piked more often anyway, because I’m not real good at those either. I am, however, getting somewhat better at kipping with 2 ABMATs. Sort of. If you squint.

What went well: 8 HSPU in a row the first round with 2 ABMATs, a new record for me. A PR, if you will.

What needs improvement: HSPU. Strict, I guess you could say.

Hahaha! No…

Posted in back squats, kettle bells, pull-ups on October 29, 2013 by coughingsparks

Today was a 5RM back squat, but as T-Rex put it, not with the intent of dumping the last set or making it look like “death on a stick” (his words, not mine, although I may be paraphrasing; he said something about death) coming out of the hole. The thinking is that we are going to be doing this 12-week strength progression on squatting and are supposed to add 5# per week (LOL), so this being the first week, it isn’t supposed to be an all-out effort. Which it wasn’t:

-45×5
-115×5
-125×5
-135×5
-145×5
-155×5

That’s exactly normal and the last set wasn’t all that bad. T-Rex wants speed in the middle section coming out of the bottom when the rebound effect of down-and-up no longer is helping, and it was good advice.

Finished with this chipper:

-50 KB snatch (25 per hand at 24kg/16kg)
-50 ABMAT sit-ups
-50 pull-ups
-50 front-racked KB lunges (25 per leg 24kg/16kg)

16-minute time cap

Finished in 13:04. So the title of this post refers to the pull-ups. I started doing them Rx’d and couldn’t string, so was doing them one at a time starting with the fifth rep. At that point, I went to ring rows because 50 wasn’t going to happen, and although I DNF a lot, it’s not the best practice ever and I need to stop going into every WoD thinking that I’m going to DNF, when, if I scale properly, I don’t have to. And it was still bloody hard with ring rows; I was doing them 3 at a time towards the end. Also, for some strange reason, the KB snatch comes really easily to me, and I was the first one done on those.

What went well: The back squat was solid, not stellar, but solid. The KB snatch went well, unbroken and not particularly difficult, as were the sit-ups.

What needs improvement: Kipping pull-ups.

Another 12-minute fail

Posted in burpees, cleans, double unders, push press on October 28, 2013 by coughingsparks

Today started with every 2 minutes for 10 minutes:

-High hang squat clean
-Hang squat clean
-2 push press

Start at approximately 50% of 1RM. Well, I started at 75#, which is heavy, but it was OK because I went 75, 85, 95, 105, ending at 115#, which I missed a couple of times and finally forcibly curled (oops) for the first. My right wrist has been bugging my for about 2 weeks now. I woke up in pain 2 Sundays ago and it hasn’t really ever gotten better, although I keep hoping that it will. Of course, it makes cleans and push press hard. Also, I re-injured whatever vascular issue was going on in my left wrist, so now that hematoma has gotten a lot bigger and more purple.

Of course, none of this was helped with the WoD, which was:

-75 burpees
-EMOM run to the curb and back, starting at 00:00

12-minute time cap.

Now, I don’t run, and that’s such a short run that it’s not worth getting on the erg, so what to do? Well, I brought my jump rope with the intent of doing DU, maybe 5-10 per round, and T-Rex DID allow it, but when I asked how many to sub in, he said 20. Uh… o__O So I started with 20 and got 4 burpees in my first minute. He then let me go to 15, which still meant on a stellar round, doing the DU unbroken, I got about 7 burpees. In any case, I finished with 60 burpees, so I needed about 3 more minutes.

*sigh*

What went well: A fairly heavy complex that, 6 months ago, I definitely would not have been able to do. Some of the dubs went well.

What could be improved: Mostly body parts that are currently not working at 100%, including bilateral wrists. Other than that, quicker elbows, stronger pull, more efficient clean.

Win-Lose

Posted in double unders, front squats, kettle bells, push-ups on October 25, 2013 by coughingsparks

Started out with deja vu, 5RM front squat, which we did 10 days ago:

-45×5
-95×5
-105×5
-115×5
-125×5
-135×5
-140×3(F)

I don’t feel bad though; I met my PR that I had just set and it was pretty good.

Finished with 3RFT:

-25 goblet squats (24kg/16kg)
-25 DU
-25 push-ups (knees)
-25 DU

12-minute time cap

Missed the time cap, unfortunately, by 25 double unders, and I was doing a bunch of those sets unbroken. The push-ups, even from the knees, is what did me in at the end. I really thought I would make it. Oh well.

What went well: Meeting my new 5RM front squat handily. Double unders.

What needs improvement: Push-ups.

Three for three, but ow…

Posted in box jumps, jerk on October 23, 2013 by coughingsparks

Today was 6 RFT:

-8 split jerk, alternating legs (155#/105#)
-10 box jumps (24″/20″)
-12 sit-ups

I did it as Rx’d in 14:07, by no means slow, really, and again, one of only a couple of people who had Rx’d so far in the day (again!), but I missed the box in my 3rd round or so. I changed my mind about going halfway through and hit my shin. Oops. It doesn’t really look like anything now, but it will probably be a little beat up tomorrow. Weirdly, I also broke a blood vessel in my left wrist, so that’s all black and blue now too and a little tender. Good thing tomorrow’s a rest day.

What went well: I did all of them as split jerks, not pressing out at all. I Rx’d and got a pretty decent time. The sit-ups were cake, as usual.

What could have gone better: I was stepping down the box jumps, so perhaps that should have been quicker. I was not going deep enough into the split towards the end.

The Gun Show

Posted in burpees, snatches on October 22, 2013 by coughingsparks

Today was this little treat:

-15 power snatch (95#/65#)
-15 burpees to a target 6″ (sorta)
-10 power snatch (115#/85#)
-10 burpees
-5 power snatch (135#/95#)
-5 burpees
-10 power snatch (115#/85#)
-10 burpees
-15 power snatch (95#/65#)
-15 burpees

I did it Rx’d in 14:37. Almost no one was going Rx’d, so that was kind of a great feeling. I’m starting to get more of the ah-ha of the snatch and they are definitely starting to feel better. I got yelled at on the last set not to muscle, so I apologized, because I really wanted to finish, and that’s what happens when I hurry. Then I took some deep breaths, focused, and pulled the weight into the hips, shot them back, caught in a 1/4 squat and did the movement better. I mean, I had some good and some bad throughout, like the first 3 at 95# (my 1RM, BTW) were beautiful, and the last two were more muscled and pressed out. But I was able to do it, as prescribed, which I really wasn’t sure about.

What went well: Pretty much the whole thing, actually.

What needs improvement: The snatch, but not like before.

Monday

Posted in dips, double unders, kettle bells, L-sits, muscle-ups on October 22, 2013 by coughingsparks

Yesterday was a bunch of muscle up transitions and then EMOM x8 minutes:

-Muscle up transition
-3 ring dips
-5-second L-sit

I did them on low rings, with a foot assist on the ring dips and only a couple rounds of L-sits, which turned into Z-sits (tucked legs). I used to be good at L-sits but then again, I used to practice.

Finished with 12-minute AMRAP:

-30 DU
-5/3 muscle ups (transitions)
-8 KB thrusters (16kg/12kg each hand)

I had two rounds in which I did the double unders really fast AND unbroken and did surprisingly well at 6 rounds even. And in the last round I did 27 in a row. Not a bad day at all for that.

What went well: A stellar day for double unders. Thrusters were unbroken too, but pretty slow towards the end.

What needs improvement: L-sits really. I’m not going to say muscle ups because I don’t anticipate a muscle up in my lifetime, so I’m going to focus on the realistic stuff, like a 21-second L-sit, which was my pre-baby PR. That’s a good goal, actually. Ring dips, too.