Archive for November, 2013

Team Clusters and Box Jumps

Posted in box jumps on November 30, 2013 by coughingsparks

Today was one for a crowd, 18 people, but it didn’t feel cramped, IMHO. Two heats, 5 teams of 2 in the first heat; 4 in the second, so 18 people:

For time, switching off:

-21 clusters (that’s a squat clean with a thruster at 95#/65#)
-21 clusters
-21 box jumps (24″/20″)
-21 box jumps
-15 clusters
-15 clusters
-15 box jumps
-15 box jumps
-9, 9, 9, 9

12 minute time cap.

My buddy and I got 135, which was pretty comparable to the rest of the group; only 2 teams actually made the 12-minute cap and no one got under 10 minutes (except T-Rex and Eamon, who did this at a competition last winter and got 7:01, but they’re elite athletes so whev). It totally smoked my legs, which were already a little tired from doing, like, a million squats yesterday. But it was a lot of fun.

What went well: I was solid on the clusters, getting through them pretty quickly and steady on the box jumps. I set a good pace for our group and knocked a lot of reps out quickly.

What needs improvement: I’m still jumping up and stepping down the box jumps and I would be faster probably if I could cycle them by jumping up and down.

I forgot my water bottle so I had to use one of my daughter’s sippy cups. Afterwards, I went home and did Day 6 of the push-ups with a 10# vest: 6-5-4-3-2.

Reps, so many many reps

Posted in double unders, kettle bells, overhead squats on November 30, 2013 by coughingsparks

Yesterday was Open Gym from 0900 to 1200, but they did write a WoD as well. I started out with double unders to warm up and actually PR’d at 53, so yay! Then I went on to 3s OHS:

-45×5
-75×3
-85×3
-95×3
-105×3
-105×3
-115×3

That meets a PR, which is fine. Finished with the WoD, which was AMRAP 15 minutes:

-30 air squats
-30 sit ups
-30 KB swings (24kg/16kg)

Because I’m actually pretty good at all of those movements, it was a never-ending rep fest, done completely unbroken with 5 rounds, 20 reps Rx’d. That’s 470 reps. That’s a lot.

What went well: Everything!

What needs improvement: Nothing! I am a beast!

Back Squat/Pistol/DU

Posted in back squats, double unders, pistols on November 27, 2013 by coughingsparks

Today was the beginning of another strength cycle, this time with 3s, starting with back squat:

-45×5
-115×3
-135×3
-145×3
-155×3
-165×3
-175×3

This meets my current 3RM, which is more or less what I wanted and T-Rex said not to dump if possible, because we are working up from here, or trying to. It was definitely a challenge, in any case, but doable.

Finished with a 10-minute AMRAP of:

-10 pistols (5/side)
-20 DU

I got 7 rounds, 10 reps doing pistols to a 20″ box. There is no other scaling I can get to work, not elevating my heel on a plate, not doing it to a med ball, nothing. I sometimes have done negatives, but I need to start working on getting out of the bottom on one leg, or I may never actually improve on this movement. I suppose the key is to just go down a few inches each time, like to a plate stack that is 18″ next time we do pistols, then 16″, etc. There was a time, however, that I couldn’t do them to a box, so they HAVE gotten better over time. Trust the process.

What went well: The back squat went about as well as I had hoped.

What needs improvement: I had a bad day for double unders, so my arms and my rear end are all whip marked from missing. Some times these go well, and sometimes…not so much. Pistols need improvement, but I’m not all that worried because I am not going to try and tackle every gymnastic movement at the same time. I know even scaling the way I did today, I’m going to be sore tomorrow.

140. 140!

Posted in jerk, pull-ups, push press, push-ups on November 26, 2013 by coughingsparks

Today started with 15 minutes to get to 1RM push press:

-45×5
-75×3
-95×2
-105×1
-115×1
-125×1 (old 1RM)
-135×1
-140×0(F)
-140×1
-145×0(F)

So, I PR’d by 15 pounds(!). Came out of left field really. That’s a 3/4 BW STO! Ironically, too, it is now 5# heavier than my jerk weight. So, need to work on that.

Finished with 20-15-10-5
-Pull-ups
-STO (135#/95#)

15-minute cap

I finished it Rx’d in 12:02, solid. Got another run of 9 pull-ups first, which was good. Some of the STO were push press, some push jerk as I got tired. My lower back was starting to get sore on the push press, which is a sign that I’m not doing them right. That’s when I would either rest or jerk.

What went well: The push press! The WoD too actually.

What needs improvement: Push jerk, I guess.

Finished with Day 5 of the push-up prescription with 10# vest: 5-5-4-3-2. This was hard after a very shoulder intensive day, but ultimately, it was doable.

Snatch is Paleo

Posted in isabel, pull-ups, push press, snatches on November 25, 2013 by coughingsparks

Coach T-Rex has a shirt that says that and to be honest, I was a little disappointed that he wasn’t wearing it today because it was the Day of the Snatch. We started with 10 minute EMOM:

-EVEN:
-Snatch grip dead lift
-Snatch grip high pull from the floor
-Hang snatch
-ODD:
-Snatch any flavor (hehe!)

We could go up on odd minutes, higher than on even if we wanted to and I finished the entire thing with 95# although the hang snatch was horrific and pressed out and ugly. I tried at 105# and missed twice. Eh, sometimes it’s there and sometimes it’s not. I think I got in my own head too much. Triple digits are nice but disloyal.

Finished with 30 snatches for time at 70%, which for me was 66.7, so I rounded to 70# and got 2:57 and most of them were pretty good. So, in other words, a scaled Isabel.

What went well: 95# isn’t that bad, and I did well at the WoD.

What needs improvement: The snatch is always a challenging lift not just for me, but for anyone, so it’s a constant learning curve. At least gone are the days of crying in my car on the way home from snatch day.

Finished with Day 4 of the weighted push-up progression, doing 5-4-4-3-2. These were easy today, probably because I did them warm. I mean, they weren’t too easy, but my form didn’t break down. I also did some dead-hang-release-kip-pull-up-hold-repeat, about 5 sets of 3.

Rx Fran

Posted in fran, push-ups on November 24, 2013 by coughingsparks

Yesterday was my first Rx Fran, which they generously capped at 15 minutes. I was afraid of a 10-minute cap, but as it turned out, even that was fine:

21-15-9
-Thrusters (95#/65#)
-Pull-ups

Finished it in 7:39, which was a lot better than I thought I would do. Not every single pull-up was perfect, but I had a great run on the first of 9, not strung, but I told myself not to come off the bar until I absolutely couldn’t hang on, because after that, the pull-ups were going to be a lot harder. Also, for the first time, I did every single thruster unbroken. Before today, I had done 21 and 9 unbroken, but never 15, but I was able to do it yesterday. So that means, unsurprisingly, that the pull-ups are where the delay is. But I still did OK despite that.

What went well: Fran. Fran went well. Doing unbroken thrusters went well. Having some nice runs of pull-ups went well also.

What needs improvement: Efficient kipping pull-ups, specifically grip strength and timing.

Went home early and started Day 2 of the push-up progression, wearing, as recommended, the 10# vest: 5-4-3-2-2. Then, today I did Day 3 with the 10# vest: 5-4-3-3-2.

More Gymnastics

Posted in kettle bells, muscle-ups, pull-ups, push-ups, SDLHP on November 22, 2013 by coughingsparks

Today was a lot of time spent on muscle up transitions. I will endeavor not to say anything disparaging about my ability or lack thereof to do muscle ups. I did my transitions on fairly low rings and just did them a bunch of times. My kipping is definitely not strong enough to do a transition on the high rings, or my core isn’t tight enough or my timing is not right. Pick a reason. But, one thing at a time. So we spent about 25 minutes on that. Finished with a short WoD, 3 RFT:

-6/4 muscle ups (Low ring jumping MU/Strict CTB/strict pull-ups/kipping CTB/kipping pull-ups/banded strict pull-ups)
-10 KB hang snatch 5 each side and then switch (24kg/16kg)
-10 SDLHP (24kg/16kg)

I scaled using strict pull-ups and Rx’d the KBs and got a pretty respectable 5:42.

What went well: The strict pull-ups went better than I thought, and I got the first four unbroken, which I wasn’t sure I’d be able to do. I was solid on the KB, but that was to be expected.

What needs improvement: Most muscle up stuff. Stronger kipping on the high rings (they make it look so easy), hanging in the false grip. Ring dips. Any one of the many pieces to the muscle up.

As a bonus, I did Day 1 of the new push-up program, which was a test of push-ups I could do consecutively with good form and I got 15, which is not a lot, but about what I expected.