Archive for March, 2014

I got a Musc** U*!

Posted in cleans, double unders, muscle-ups, pull-ups on March 31, 2014 by coughingsparks

Half a muscle up, is what that is. We spent a lot of time on muscle up drills this morning and I did it on the low rings for a while, then did it a couple of times with the middle rings set at about six feet, which I managed to do, even pressing out. I guess that’s something. Finished with 8-minute AMRAP:

-50 DU
-15 cleans (95#/65#)
-5 MU (10 strict pull-ups)

I got 1 and 65 which wasn’t actually that bad, at pretty tough scaling.



Posted in handstand, jerk, knees-to-elbows on March 31, 2014 by coughingsparks

We did hand stand push-ups Saturday 3×8 at the hardest scaling without kipping, which for me is the pike on the 24″ box. Finished with:

-STO (125#/90#)

I did it Rx’d but not well on the KTE at 8:27. I can’t string them, but do one, swing, do two, swing, etc…I can string KTC, but not KTE or TTB. OTOH, I was the only person (I think) to do the STO unbroken (push jerk). \o/

I hope Dave Castro steps on a tack.

Posted in burpees, competition, thrusters on March 28, 2014 by coughingsparks

Today was 14.5. I am very glad it’s over and I have a deep bone weariness from doing it this morning, and then from clearing brush for 3 hours this afternoon. I really don’t want to see pull-ups or dead lifts or KB swings tomorrow because my forearms are already sore from wielding the long-handle loppers all afternoon (that will cut through a 1 1/2″ branch, but you gotta want it).

-21 thrusters (95#/65#)
-21 OTB burpees
-18 thrusters
-18 burpees
-15 thrusters
-15 burpees
-12 thrusters
-12 burpees
-9 thrusters
-9 burpees
-6 thrusters
-6 burpees
-3 thrusters
-3 burpees

Finished in 18:50. The thrusters went OK, the burpees went very, very slowly. The hop over the bar is actually what did me in. Had it been regular burpees or burpees to a target, that would have been preferable. I hate OTB burpees, always have, always will. Also, when I saw the workout last night on Facebook, I straight up didn’t want to do it. One of the guys at the gym (a Masters athlete) said, “If I can do it, you can do it.” I said it wasn’t a matter of not being able to do it; I knew I could; I just didn’t WANT TO.

It was every bit as miserable as it sounds. I don’t ever want to do it again but I am fairly confident it will show up in the Open again next year.

Spicy wrists

Posted in box jumps, overhead squats on March 27, 2014 by coughingsparks

Yesterday was rather taxing on the wrists. Started with every 90 seconds for 12 minutes 2 OHS:


Eh. My 3RM is 115 so I was really hoping to PR with 120# today, but that didn’t happen. Oh well. Finished with 8-minute AMRAP:

-10 OHS (115#/75#0
-15 box jumps

I stepped up. Probably should have jumped. I bailed the first OHS for no good reason onto my left index finger, incurring a lovely blood blister. Ended up with 3 rounds, 11, not a bad show really.

TGU/Unbroken DL WoD

Posted in burpees, dead lifts, turkish get-up on March 25, 2014 by coughingsparks

Today we started with 8 minute EMOM:

-2 TGU, one on each side

I did it at 35#, which was too easy, but there’s nothing in kettle bells between 35 and 53, so I didn’t know what else to do.

The WoD was:

-21 DL (225#/155#)
-21 sit-ups
-10 burpees
-15 DL
-15 sit-ups
-10 burpees
-9 DL
-9 sit-ups
-9 burpees

10-minute time cap

Did I do it unbroken? Yes. Did I do it quickly? Yes, at 5:57. Do I answer my own questions when I’m alone? Yes.

A good WoD for me.

Front Squat/thruster/push-up

Posted in front squats, push-ups, thrusters on March 24, 2014 by coughingsparks

Started out with 5s front squat:


Not a PR but also higher than the bottom-to-bottom we just did. Finished with:

-10 thrusters (95#/65#)
-15 hand-release push-ups
-10 thrusters (115#/75#)
-15 hand-release push-ups
-10 thrusters (135#/85#)
-15 hand-release push-ups

10-minute cap

Had the best time in the class of 5:35, but not all of those hand-release push-ups were pretty. Everyone has a tendency to flop, which is true for me as well. Still, did the first two sets of thrusters unbroken, and the last in 2 sets. Not too bad.

Lots of lunges

Posted in burpees, kettle bells on March 24, 2014 by coughingsparks

On my last day in Florida, we warmed up with 3 RFT:

-15 KB swings
-5 TGU each side

I did it with 35#, and then for the last two sets did 3 TGUs, because it was taking forever.

Finished with a partner WoD:
-150 lunges 2 KB front racked
-5 burpees EMOM

I was paired with a really big dude who was new to CF, and with him being new and me being sucky at lunges, we started at 72#, then switched to 50# and it still took forever at 14:57. Cashed out with 50 partner sit-ups (link arms lying side be side and use leg for momentum, switch half way through) and 50 link legs sit-ups.