Archive for November, 2014

Plank.

Posted in burpees on November 24, 2014 by coughingsparks

It’s deload week so today was every 3 minute plank for load x5 (15 minutes). I was the blue ribbon loser at 10#. Honestly, I don’t know how to do these without my back hurting. As I can stay tight, my back doesn’t hurt, so I guess I need to get stronger so I can stay tighter longer so my back doesn’t hurt, so I can put on more weight. IDK.

Finished with 5 RFT:

-100′ bear crawl
-100′ broad jump (3 burpees every 5 jumps)

15-minute cap

Surprisingly, I finished this paradox of a bodyweight WoD at 14:24. This was a paradox because it was an all bodyweight WoD that was actually easier for taller athletes, to some extent, longer bear crawl, longer broad jump. I stepped the burpees too because it was more efficient and there was already enough jumping in this WoD.

Weird day.

Lousy 14.1

Posted in competition, double unders, snatches on November 24, 2014 by coughingsparks

We repeated 14.1 Saturday, which was a 10-minute AMRAP:

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

When we actually did it in February, I got 183. Saturday, I got 166. I would like to do it again at some point. Suffice to say it was not a good day for double unders.

Meh.

“140??”

Posted in burpees, thrusters on November 21, 2014 by coughingsparks

Today, we started out with 10 minutes to establish 2RM thruster:

-45×2
-95×2
-115×2
-125×2
-135×2
-140×2!

I made giant jumps, probably too big to get to 140#, but 10 minutes is not a lot of time. Coach Tim was definitely incredulous when I told him my thruster weight as he was writing scores, hence the title. I even re-counted: mens’ bar (45#), 25# plates x2 (95#), 10# plates x4 (135#), 2.5# plates x2…yup, 140#. Heeheehee!!

Finished with a de-loaded gymnasty WoD, 8 RFT:

-10 burpees
-10 thrusters (75#/55#)

12-minute cap

I got 6 rounds, which was my goal. As it happened, it was NOT a bad score.

Snatch PR

Posted in box jumps, handstand, push-ups, snatches on November 20, 2014 by coughingsparks

Yesterday I started with 5-4-3-3-2 HSPU with 3 ABMATs before class started. Then it was a re-test of the (full) snatch, every 2 minutes for 20 minutes:

-65×1
-75×1
-80×1
-85×0
-85×0
-85×1
-90×1
-95×1
-100×1!
-105×1 (Power snatch)
-105×1!

But boy was it ugly. I was exhausted even coming in. It’s no secret that I don’t get enough sleep. On days I work I go to bed at around 0030, actually fall asleep closer to 0100, and then have to be up at 0700. It’s a little better on days I’m off, but I never actually feel caught up. Also, I had taken a muscle relaxer the night before because I wanted my shoulder to feel better. It does, after a fashion, from mobilizing it like crazy the previous morning. But it made me hung over.

Finished with AMRAP 8 minutes:

-30 box jumps (24″/20″)
-20 push-ups
-10 power snatch (95#/65#)

Got through 2 rounds. I had to hurry that last set of snatches, getting them done in the last 30 seconds. Every so often, the second round goes faster, I think because at that point I’ve pretty well warmed up the movements.

Turkish Get-Up/No Kipping

Posted in kettle bells, pull-ups, rowing, turkish get-up on November 18, 2014 by coughingsparks

Started the day with 1RM TGU, which I matched a PR at 24kg, which didn’t go great because I put the wrong leg up on both sides. I missed on the medball the times I tried it as well. Finished with a partner WoD;

Partner 1:
-800m run (1000m row)

Partner 2:

-50 KB swings (24kg/16kg)
-30 pull-ups

It was my partner’s first day ever of Crossfit in a WoD class (rather than foundations) and we both did ring rows and 16kg swings and got 18:15. I opted out of doing kipping pull-ups because we have done kipping in some capacity four times in the last week, including today. My shoulder is tweaky, like it doesn’t want to let my arm above a certain level. Ring rows were hard enough, anyway.

1RM Back Squat

Posted in back squats, knees-to-elbows on November 18, 2014 by coughingsparks

Yesterday was 1RM back squat:

-45×5
-115×5
-135×3
-155×3
-175×2
-185×1
-195×1
-205×1
-215×1!
-220×1!

15# PR. I tried to go in staying mindful and keeping a tight midline and both those things seemed to help. Finished with 7-minute AMRAP:

-3 jumping medball squats (20#/14#)
-3 TTB
6,6,9,9…

I got 15 rounds 10 which is OK not great. I still can’t string for more than about six in a WoD.

Snatch and gymnastics

Posted in knees-to-elbows, pull-ups, snatches on November 16, 2014 by coughingsparks

Yesterday was every 90 seconds for 12 minutes:

-1 full snatch

I did it at 85#. I don’t know. Sometimes I nail it and it seems easy, sometimes I can’t do it at all. OTOH, there was a day not long ago that I couldn’t full snatch more than 75#. We have a 1RM test tomorrow, I think of the back squat and then later a 1RM snatch, Wednesday perhaps.

Finished with 4 RFT:

-5 power snatch (135#/95#)
-10 TTB
-15 pull-ups

10-minute cap

I got 3 rounds Rx. I was pulling those snatches pretty slowly and still a little press-y. The bad news about the TTB is that I was not able to string. The good news was that I still did them unbroken. So that’s good.