Archive for May, 2014

“Get your amms down.”

Posted in cleans, dead lifts, double unders, jerk on May 30, 2014 by coughingsparks

Today was a drop in at WorkPlay Crossfit in Abington, Massachusetts. I am here for the Northeast Regionals. Started with 5×10 DL, which was:

45×10
135×10
165×10
175×10
185x 10
190×10

Kept it nice, but it still got hard. Finished with 3 RFT:

10 clean and jerk
30 double under

I was told to keep my arms (they say it funny here) down and it helped a lot in the second and third round, to focus on that. Got a decent enough score of 8:42. A pretty fun WoD.

Press/Heavy WoD

Posted in cleans, jerk, presses on May 28, 2014 by coughingsparks

My sort of day today: 4×5 press at 65% (pretty light, but focusing on technique)

-45×5
-45×5
-75×5
-75×5
-75×5
-75×5

Finished with 10-minute AMRAP:

-10 C&J (either 65% of clean 1RM or actual press 1RM, whichever is heavier)
-10 box jump over

I got 4 rounds, 2 at 100#. Technically, I should have gone to 110#, because that is my 1RM press, but it would have gotten pretty ugly, pretty quickly, and today was supposed to be about form. And it did go well and was pretty enough…

Decent enough, but…

Posted in handstand, kettle bells, pull-ups, wall ball on May 27, 2014 by coughingsparks

Started with 8-7-6-6-5 pull-up progression, which, with the thicker red band, is going fine, even well, still hard, but definitely doable with good form. We went on to some handstand stuff, but it wasn’t fun because my lower back is becoming a bit of a chronic issue. I am also totally OK with never getting a handstand walk in my lifetime. The WoD was actually sort of fun:

-100 wall balls (20/14)
-50 KB swings (32kg/24kg)
-25 HSPU

12-minute cap

I finished in 10:40, BUT I did knee pike on the box and did the HSPU unbroken which was sort of cheating. Like I said last time, full pike is too hard and knee pike is too easy. IDK.

I need a shower.

OMG slow so slow

Posted in burpees, front squats, rowing on May 26, 2014 by coughingsparks

Started with 4×5 front squat at 75% of 1RM:

-45×5
-75×5
-105×5
-125×5
-125×5
-125×5
-125×5
-125×5

Finished with 3 RFT:

-800m run (1000m row)
-30 air sqats
-30 burpees

20-minute time cap

I got 2 rounds even. My row was really, really slow, like 2:15-2:20 on the second round and hit a wall even on my first set of burpees. Bleh. It was one of those times when I was sort of questioning if I have the mental fortitude to do Crossfit, blah, blah, blah…

Snatch/pistol

Posted in pistols, snatches on May 26, 2014 by coughingsparks

Saturday was 15 minutes to establish a heavy set of 2 snatches:

-45×2
-65×2
-75×2
-85×2
-95×0
-95×1
-100×0

My back has been hurting lately, so 95# is about what I might expect. Finished with 7-minute AMRAP of:

-3 power snatches at 70%(?<–65#)
-6 weighted pistols (12 regular/scaled pistols)

I got 6 rounds with 65# and 18″ box.

Dismal Jackie Time

Posted in jackie, pull-ups on May 23, 2014 by coughingsparks

Started with the pull-up progression, which was 8-7-6-5-5 and I went up a band again because I didn’t do it very well last time, so now I’m on the purple band, rather than the red. Finished with Jackie:

-1000m row
-50 thrusters (45#)
-30 pull-ups

I wish I could say that I got better since doing it last year but alas, I added 28 seconds, getting 15:38. I do it Rx’d, and I almost went to ring rows because we were told the stimulus was NOT to do the pull-ups one at a time (which I knew was what was going to end up happening), but was sort of coaxed back up to the rig, where I did them, you guessed it, one at a time. I did a few sets of 2, but not very many. The thrusters didn’t go very well either and I got 10 right off the bat, but then immediately had to go to 5, and then to 3.

Just a dismal, dismal score. I’m frustrated, disappointed, and angry with myself.

Dat @$$

Posted in dead lifts, double unders, pull-ups on May 22, 2014 by coughingsparks

Redeemed myself yesterday, at least in the 1RM DL. I used the belt that my sister got me for Christmas, actually for the first time and I do like it:

-135×5
-185×5
-205×3
-225×1
-235×1
-245×1
-255×1
-265×1
-270×1!

That is a 15# all-time PR. Bam.

Finished with a rather sad little WoD, but my lats were pretty much done after that DL, 4 RFT:

-3 DL at 70% (190#)
-10 CTB (regular) pull-ups
-30 DU

8-minute time cap

Got a pretty dismal 2 rounds, 3.