Archive for February, 2014

14.1 On The Books

Posted in competition, double unders, snatches on February 28, 2014 by coughingsparks

Today was the first day of the Open, which was a 10 minute AMRAP of:

-30 DU
-15 snatches (75#/55#)

I was really, really hoping for 200, because it seemed reasonably achievable for someone like me, but alas, it was not to be. But 183 is really not an unreasonable score either. It didn’t go stellar, but was no means as bad as it could have been. As I surmised, the double unders were where it fell apart. I did the first two rounds with unbroken snatches and then did the last two in two sets, so that was pretty good. I had a hard time starting the second set of double unders for some reason and that slowed me down by a good 45 seconds. Oh well. It’s done now.

My one bit of advice is to make sure your toes are warm. Mine were freezing and by the end of the WoD they were numb. Not saying warm toes would have dramatically altered my score, just that doing it with cold toes sucked.

Thrusters were the easy part

Posted in double unders, muscle-ups, pull-ups, thrusters on February 27, 2014 by coughingsparks

Yesterday was muscle up drills and I try and go into gymnastics days with an open mind and a good attitude and try and do my best but make no mistake: we ain’t friends. So it was partner assisted transitions with and without the box. On the middle rings, we had two assistants each, and that was probably the best thing. I got a good, quick transition and pressed out, with my two trusty assistants. I was put on the high rings, but I know that I can’t pull high enough to do a strict muscle up (as evidenced by my flailing, suppinated grip, wildly kipping, one-at-a-time chest-to-bar pull-up) and I can’t swing in a false grip, so I can’t do a kipping muscle up.

Then, onto the WoD, which was AMRAP 12 minutes:

-7 thrusters (135?/95#)
-3 muscle ups
-50 DU

Got 2 rounds 12, scaling with 5 strict pull-ups. Other scaling choices were 3 strict CTB pull-ups (LOLno), 5 strict pull-ups, 9 kipping pull-ups, or 9 ring rows. Although, some people did do strict pull-ups with bands, which was also totally fine. The bad news was that it was definitely the lowest score in class. Obviously, I struggled on the pull-ups. I didn’t have the best time at double unders either. Not the worst ever, but still not stellar like it’s been lately. The good news was that I got the thrusters unbroken all three rounds and they were f-ing heavy and I did the pull-ups without a band (although I did them one at a time for the last three in each round).

Maybe I can do a strict pull-up progression after I’m done with the 20# vest push-up progression. I’m not doing that as consistently this time around mostly because we’ve been doing a lot of that sort of movement in class, i.e., push-ups, HSPU, ring dips, and burpees. Also, we’ve been warming up with quite a few push-ups lately, so even on days I work and don’t have time, I’m still doing some push-ups, most days.

Massive Push Jerk PR

Posted in box jumps, jerk on February 25, 2014 by coughingsparks

Today was a sort of funny rack jerk rep scheme: 2×3, 2×2, 2×1, which was sort of like this:

-45×3
-65×3
-85×3
-105×3
-115×3
-125×3
-130×2
-135×2
-145×1
-155×1

I tossed all my chips in at the end and sort of pushed it up and it was ugly, but it counted, which adds 15 pounds onto my push jerk PR (and makes it a mere 10# off my front squat, WTF?) . Also, this technically puts me on the leaderboard, at least temporarily.

Finished with 6 RFT:
-10 sit-ups
-8 box jumps (24″/20″)
-6 alternating split jerks at 70% (110#)

This was sucky because of my new PR. I did it Rx’d and got 10:31, by no means the fastest in class (but the heaviest girl), but I really got stuck on the jerk, barely splitting, pressing out, breaking down sets towards the end. Still not too bad, but also not much fun. Cycled the box jumps on the first round, but that was it. I’m not very fast at those. Did well on the sit-ups of course, did those unbroken, as well as the box jumps.

The plight of the uneven athlete

Posted in kettle bells, pull-ups, wall ball on February 25, 2014 by coughingsparks

Yesterday was a very ambivalent sort of a day. We started with some kipping and chest-to-bar drills (can only do them with a supinated grip, just like in the Open last year), and then did this WoD:

15-minute AMRAP:
-100 wall balls
-75 KB swings (24kg/16kg)
-50 pull-ups

It went exactly how I knew it was going to go. I flew through the wall balls in a hair under four minutes (65-20-15, thank you very much), the fastest in class, then blasted through the KB swings in another 3 1/2 minutes, again finishing first, so I had 2/3 of the WoD done in the first half. Then…I spent the second half of the WoD doing 15 effing pull-ups, one at a time even from the beginning, for a grand total of 190. Go me. I can’t string them together any more and I feel like I just have this big, floppy, stupid body that can’t do any body weight WoD stuff on days when we have to do a lot of pull-ups.

Solo Team WoD

Posted in burpees, push press, push-ups, wall ball on February 22, 2014 by coughingsparks

There were 9 of us for the Team WoD today and so I opted to go by myself because I don’t actually like partner or team WoDs all that much. I feel like I’m going to let the other person down and I’d rather just do it by myself. I like working out with other people around me, but I don’t really like being accountable to someone else’s score. In fact, it’s one of the main reasons I didn’t like team sports as a kid. So I did this, for reps:

-2 minutes max effort wall balls
-1 minute rest
-2 minutes max effort burpees
-1 minute rest
-2 minutes max effort push-ups
-1 minute rest
-2 minute max effort STO 65#

I got 51, 30, 29, 28, for a total of 138, which ended up being really, really good, actually. The partner WoD was three minutes of those things, switching off with hanging from the bar, standing at the top of the DL, standing in the front rack position, and planking.

Test Fail

Posted in double unders, knees-to-elbows, overhead squats on February 22, 2014 by coughingsparks

Something about test days usually makes me perform worse, and I know it’s all psychological, but it still makes it difficult. So, it was three attempts at max HSPU and DU, which I got 3 with 2 ABMATs, kipping and 24 respectively, which, when compared to my PR of 9 and 53, is pretty damn sad. I can do it if I’m not thinking about it, but the minute it’s like HEY, THIS IS A TEST, I can’t really do it very well.

Finished with AMRAP 9 minutes ascending by 3s:

-OHS (95#/65#)
-TTB

I got 99, stringing knees-to-chest. It’s a step back, but at least I can string them, which I can’t do on TTB and end up doing one, swinging, doing two, swinging, etc.

Fire Ass

Posted in box jumps, double unders, push press on February 20, 2014 by coughingsparks

Today was a rest day for me, but I can still barely sit down or stand up thanks to the pistols. We (I?) either need to do them once a week, or never again because I am so sore from doing them, regardless of the scaling or the number that we do, that I’m not sure they’re worth it. Perhaps that’s something to tackle after the push-up progression; I don’t know.

Anyway.

Yesterday was 3RM push press, which went very well:

-45×5
-75×3
-95×3
-105×3
-115×3
-125×3
-130×3
-135×3

Followed it up with a 12-minute AMRAP:

-25 DU
-15 STO (115#/85#)
-10 box jumps

I got 4 and 30, which was better than I thought I would do. I got some excellent runs of double unders, including #3 unbroken, to which I can attribute, again, my lucky purple shirt.