Archive for January, 2014

How did you miss that?

Posted in back squats, cleans, thrusters on January 31, 2014 by coughingsparks

Today was an 8RM back squat, which I feel like we just did, but I can’t, for the life of me, find it, so maybe it was on a Thursday and I missed it completely. In any case:

-45×8
-95×5
-115×6
-125×8
-135×8

It’s pretty bad, really, but about what I expected.

Finished with Death by Clusters (or squat clean + STO, by any means necessary at 45% of clean weight, which was 65#, and I got 10, 4 which was one of the better scores.

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Strict movement/Bar hops/Snatches

Posted in agility, dips, pull-ups, snatches on January 29, 2014 by coughingsparks

Today was 3×12 strict pull-ups and ring dips and I got green band and red band respectively. Ended with AMRAP 7 mintues EMOM:

-20 lateral bar hops
-HPS (95#/65#)

Score is total snatches.

Got 17.

DL/OTB Burpee/Double Wall Ball

Posted in burpees, dead lifts, wall ball on January 29, 2014 by coughingsparks

Yesterday was 5 RFT:

-5 DL at 70% (175#)
-10 OTB burpees
-15 double wall ball (wallball with an extra squat)

Got 19:00

L-sit/TTB/Box Jumps

Posted in box jumps, knees-to-elbows, L-sits on January 27, 2014 by coughingsparks

Today was 3 attempts for max effort L-sit from boxes. I got 15 seconds, but I’m not counting it because I don’t count L-sits from boxes, only from parallettes, which I did, and got 10 seconds. This is my personal preference.

Finished with 7-minute AMRAP of:

-10 TTB
-20 box jumps

Got 3 rounds, 6.

#noregrets #yolo

Posted in cindy on January 25, 2014 by coughingsparks

Today was supposed to be Cindy XXX:

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

But I decided in the car on the way over that I wasn’t going to do that, even scaled. So, without telling anyone, when the clock started, I did a regular old Cindy, AMRAP 20 minutes:

-5 pull-ups
-10 push-ups
-15 squats

Ever since starting the push-up progression, I’ve wanted to do Cindy because it IS a benchmark and it’s really, really hard for me anyway. Last time I did it was in March of last year and I got 9 rounds, 1. Then, we did a 1/2 Cindy in the beginning of November and I got 4 rounds, 12. So, I was curious. Today I PR’d at 11 rounds, 3, a 23% increase in work capacity. Also, I got 6 rounds in at the 10 minute mark, so that beat the pants off my old 1/2 Cindy.

What I did may have been dishonest, but I have no regrets. It was the best possible use of these 20 minutes this morning on a WoD with pull-ups, push-ups, and squats. Here’s how I look at it: Cindy XXX is an up-scaled Cindy. Regular Cindy is hard enough for me, so I figured it was a smart scaling choice. Had I attempted Cindy XXX as prescribed, I would have spent the majority of the WoD staring at the pull-up rig. As it was, I didn’t really stop moving too much, so it was actually more difficult than attempting Cindy XXX would have been. I may get in trouble, but I don’t really care. At the end of the day, you own your own fitness.

What went well: The squats of course were cake; they are for most people. The pull-ups went pretty well and I never got to doing them one at a time. I couldn’t string really, but I also wasn’t coming off the bar too much.

What needs improvement: The push-ups are still the hardest part, but it was going a lot better than it sometimes does and I hardly ever did one at a time and always started with at least a set of five.

Front Squat/Box Burpee

Posted in box jumps, burpees, front squats on January 25, 2014 by coughingsparks

Yesterday was 8RM front squat, which was not so great:

-45×8
-75×8
-95×8
-105×8
-115×8

Or something. I know I ended at 115#, which is frankly, an embarrassment. I’ve been doing this for somewhere between 4 and 5 years and my front squat is still really embarrassing. Maybe I could have gone heavier, but I could feel my back starting to go on the second half of the last set. It was one of those sucky days when I could look at the board and see people half my size and weight who have only been doing Crossfit for 6 months getting 120, 125, 130, and I just felt very sad.

Finished with six minutes of box burpees and did a very respectable 51, which was actually pretty good, way better than I thought I would do. I was going for 40, so yay! Not bad for a huge athlete. I didn’t go hot out the gate and I think that helped. I was just sort of slow and steady and I never, ever stopped. So I didn’t burn out like some of the people did.

What went well: The burpee box jumps, of all things. Who knew?

What needs improvement: The front squat, but I have no idea how. I’ve been doing it badly for so long now that I’m not really sure that there’s much hope for me in this department. Even when I was doing this lift once a week, I still wasn’t really seeing gains. IDK.

More and more gymnastics

Posted in dead lifts, jerk, knees-to-elbows on January 23, 2014 by coughingsparks

Yesterday was 3 supersets of:

-10 pull-ups
-10 ring dips

We were supposed to use the same band as the last two times. Well, I missed the last time, which was 8, and the time before I did the pull-ups strict with no band, but there is no way I was going to be able to do that with 10 because I don’t know anyone who gets that strong that fast. So, I used the 1″ band for the pull-ups and did them in two or three sets each and used a 1/2″ band for the ring dips and did them unbroken.

The metcon was 10-minute AMRAP:

-6 STO (115#/85#)
-8 DL (115#/85#)
-10 TTB

I did it Rx’d and got 5 rounds, 9, which was way better than I thought I would do. I push jerked the weight and I got the TTB in 2-3 sets each, which was OK. My grip and forearms really got tired on this WoD.

What went well: Tossing around a barbell, as always. I did every STO and DL unbroken at the Rx’d weight. Ring dips went pretty OK too, all things considered.

What needs improvement: I need the Gymnastics Fairy to bestow the magical power of stringing toes to bar because goodness knows I can’t really do it. I just can’t get my legs up and down that quickly without swinging. I suppose my strict pull-ups need work too, but that’s true for every Crossfitter on the planet who does not come from a gymnastics background, and even some who do.

My child started gymnastics today, speaking of which. And by that I mean a class where they run little obstacle courses and hang from “the big-girl bar” although they also do strict TTB. It’s pretty cool to see toddlers who can do this, and a couple of them truly can. Not my daughter, not today, but someday perhaps. She can hang from the big girl bar. LATS, baby! #dannybroflex.

Speaking of gymnastics, I had an epiphany during my post-WoD shower after we did HSPU in regards to scaling, although I doubt it will be a popular idea, but it’s FAIR, dammit. The scaling should be in inches ROM, not ABMATs. So, for example if I, at 6’1″, have a 12″ ROM on 2 ABMATS, we should say, OK you can use 12″ ROM. If that’s 3 ABMATs for someone even taller, or 1 ABMAT for someone shorter, so be it, it would still be 12″ for everyone, which would make it more fair. This will never happen because the Games are not scaled that way; it would be similar to using %BW as the standard on barbells. But it would be cool…