Archive for October, 2014

Well darn…

Posted in double unders, kettle bells, knees-to-elbows, wall ball on October 30, 2014 by coughingsparks

Today was a great day in that Crossfit Pallas officially opened for business in the new space. It is very large and very beautiful. Two of the old Crossfit Pallas could fit in the women’s bathroom alone. So, it is with a heavy heart that I did not finish the WoD:

-30 double KB C&J (24kg/16kg)
-40 TTR (rings)
-50 wall ball
-100 DU

15-minute time cap

I got 141, which is 21 DU. The C&J were a lot harder than I thought they were going to be. I think my technique sucks because I was down to doing 3 reps at a time pretty quickly. And it’s ironic, because it’s essentially Grace, which I can do at 2:54 with much heavier weight and it took me, like, 4 minutes to get through them today. Which really sucked because by the time I got to the toes-to-rings, I was way behind, and now on the thing that I knew was going to be the worst. I chipped out the wall ball in a fairly sad 5 sets, not typical, and by then I was down to trying to do 100 DU in 2 1/2 minutes. Had I been fresh, and had had an outstanding day for DU, maybe I could have pulled it off, but not today.

I sure hope tomorrow goes better. I really want to be worthy of such a beautiful gym.

13.2 PR

Posted in box jumps, dead lifts, jerk, push press on October 29, 2014 by coughingsparks

Today was Open WoD Wednesday, which meant a randomly selected Open WoD from the last 3 (4?) years. Today was a good one, 13.2, which was 10-minute AMRAP:

-5 STO (115#/75#)
-10 DL
-15 box jumps

Last year, I got 192 and it was the one and only I regretted not doing again with step ups. Well, I did it with step-ups this time and got 248. So, lesson learned.

More in the tank

Posted in burpees, cleans, rowing, snatches on October 29, 2014 by coughingsparks

Yesterday was 1RM OHS (Finally. Finally!). I got:

-45×1
-75×1
-85×1
-95×1
-105×1
-115×1
-125×1
-135×1

That is a 20# PR, and I felt like I had more in the tank.

Finished with burpees. Again. I told them there were other exercises in the Crossfit canon. It was a 12-minute AMRAP:

-400m run (500m row)
-14 burpees
-7 cleans (165#/115#)

I got 2 rounds, 1. Meh. Definitely tired of burpees.

Double burpees?? My favorite!

Posted in burpees, jerk, push press, snatches on October 26, 2014 by coughingsparks

Yesterday was 13-minute AMRAP:

20-10-5
-HPS (95#/65#)
-Burpees
-STO
-Burpees

They’ve been doing this a lot, putting burpees twice in a WoD. It’s annoying. But at least it’s not OTB burpees, or burpees to a target. There’s some consolation in that. In any case, I got 1 round, 11. I have no idea if that’s any good because I had to leave right at 1000. I’m glad I got at least 1 round though.

Back Squat and Partner WoD

Posted in back squats, box jumps, muscle-ups, push-ups, wall ball on October 24, 2014 by coughingsparks

Today was a maintenance set of back squats:

-45×5
-135×5
-150×5
-150×5
-150×5

Because we had 20 minutes to do it, and there were three of us sharing a rack, I worked in the 8-8-7-6-5 CTB with the green band that I had missed on Monday.

Finished with a parter WoD:

P1:
-80 box jumps (24″/20″)
-60 wall balls (20#/14#)
-40 HSPU
-20 Bar MU

P2:
-200m run (30 DU)

15-minute time cap

My partner (Sheriff!Matt as opposed to Coach!Matt or NewYork!Matt, whose name I find out is actually Nat) and I got 13:45 with my scaling being the DU, which was a good choice because transitioning on and off the rower for 250m is just annoying, and regular push-ups, and jumping bar MU. I also stepped the box jumps.

It was more or less fun.

13.4 revisited

Posted in cleans, jerk, knees-to-elbows on October 23, 2014 by coughingsparks

Yesterday was 13.4 again for Open WoD Wednesday, which was 7-minute AMRAP:

-3 C&J 135#/95#
-3 TTB
-6 C&J
-6 TTB
-9
-9

I got a massive improvement over last time of 55 with 64, which is pretty good.

Easing back in

Posted in kettle bells, knees-to-elbows, snatches on October 21, 2014 by coughingsparks

I think I may have uncovered the secret to not having shoulder pain while returning the bar behind the back of the neck. Today’s complex was, for load:

-Snatch push press
-Snatch balance
-OHS

I got 95×3, and the trick was to do a narrow grip for the push press, let the bar back, widen the grip, and then do the snatch balance and the overhead squat, and then dump the bar forward. This is the only way to save my shoulders and with a narrower grip, the return becomes less tweaky, not completely tweak-free, but better.

The WoD was 10-minute AMRAP:

-10 KB snatch left (24kg/16kg)
-10 wall ball sit-ups (20#/14#)
-10 KB snatch right
-10 TTB

I got 4 rounds, 2, which is pretty much par for the course. The snatch got difficult because there were just so very many of them, even though I’m not bad at them. I definitely did not get into a great rhythm. The TTB went about how one might expect. I wasn’t able to string any today, but I did do the first set without coming off the bar, so that’s something.