Archive for December, 2014

Home WoD and then What the What???

Posted in cleans, double unders, jerk, pull-ups on December 31, 2014 by coughingsparks

Yesterday was open gym from 1000-1200, but I couldn’t make it because of work, so I did a version of the home WoD, 5 RFT of:

-20 air squats
-20 sit-ups

Easy peasy, pretty much, and I tried to warm up enough so my knees wouldn’t hurt too bad, but in the quiet of my living room…boy do my knees make a lot of noise when I squat. I never notice it in the gym. In any case, I got 6:18.

Today was an open gym that I could make it to, this complex for weight:

-Clean
-Hang clean
-Front Squat
-Jerk

I got 135, but it wasn’t all that great.

Finished with a very confusing 10-minute AMRAP infinity ladder:

-1,2,3,4,5…clean (135#/95#)
-3,6,9,12,15…pull-ups
-5,10,15,20,25…DU

I got 91, which is 5 cleans and 1 pull-up. I haven’t done kipping pull-ups in quite a while so it was a bit of a shit show. I’m looking forward to regularly scheduled programming. And not being sick.

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Couldn’t meet PR

Posted in box jumps, burpees, front squats, kettle bells, pistols on December 29, 2014 by coughingsparks

Today was heavy 3 squat of our choice, and I picked front squats, because we haven’t done that in a really long time, and it showed:

-45×5
-95×3
-115×3
-135×3
-145×3
-155×2(F)

My PR is 155×3, so there that is. Finished with 8-minute AMRAP:

-12 pistols (step up to 20″ box)
-12 burpee box overs
-12 KB swings (24kg/16kg)

Got 3 rounds, 5. I have yet to find a pistol scale that I really like. I think I’m getting worse at these because I tried rolling onto two feet the other day and wasn’t able to. :/

Not much lately

Posted in back squats, crossfit total, pistols, push-ups on December 27, 2014 by coughingsparks

I’ve only gone to Crossfit a couple of times in the last week due to the holidays, inability to obtain childcare, and being sick. I went on 12/23, when we did the Crossfit total, which, this time was press, squat, dead lift and I argued that even at Crossfit Pallas, it had previously been, and was meant to be squat, press, deadlift, and was told it had ALWAYS been press, squat, deadlift. Well, I’m right, dammit, and I like my way a lot better because the press gives your legs a break between the squat and the dead lift. But hey, I don’t run the place, so I shut up and did it as written:

110×1
205×1
265×1

580, a 15# PR. Meh. A PR is a PR, but none of those in themselves are PRs, either. Oh well.

Yesterday, I felt pretty bad, like sick bad, but did the workout anyway during open gym, which was 5×5 back squat at 75%, and I did it at 155#, feeling sort of shitty and dizzy the whole time. Finished with 9-minute AMRAP:

-bear crawl
-9 v-ups
-bear crawl
-6 typewriter push-ups (I did regular because nuh-uh, nope, no-no)
-bear crawl
-6 pistols

I got 3 rounds, with the most pathetic pistol negatives ever. Then I went to my parents’ house later and fell asleep. Then went home, watched The Nightmare Before Christmas, and fell asleep. I feel a little better today, but definitely smart to take a bit of a break.

Fight Gone Somewhere

Posted in box jumps, double unders, kettle bells on December 22, 2014 by coughingsparks

Today was 3 rounds for reps (scored by round) of:

-One minute DU
-One minute 50′ shuttle sprints
-One minute box jumps
-One minute KB snatch (24kg/16kg)

I got 80, 64, 70. It was OK, I guess. The DU really make or break the score, and it wasn’t the best ever. Also, I was doing the world’s slowest bounding box jumps, which I haven’t really done since the baby (4+ years ago). But they wanted us out of our comfort zone and I sort of have been procrastinating on doing bounding box jumps. I still am not crazy about them, but that’s what I did.

Turkey

Posted in double unders, jerk, overhead squats, rowing on December 21, 2014 by coughingsparks

Yesterday was a bit of a turkey. I was tired, sore, and probably slightly hung over. I’m at that time of year where everything hurts. My low back hurts, left anterior hip, right shoulder, which is really, really tweaky. That said, the 9-minute AMRAP was rather pathetic:

-12 alt leg split jerks (135#/95#)
-50 DU
-12 OHS (135#/95#)
-400m run (500m row)

I ended up doing it at 75#, because my back was just not feeling stable enough to go below parallel with heavier weight. Also, putting more than that overhead felt like death on my right shoulder. In any case, I got the lowest score at 1 round, 12.

Unilateral leg loading

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

Thursday was EMOM:

Even:
-95#/65# box step ups back rack
Odd:
-10 hollow rocks

I managed it Rx’d and did it pretty well, I thought. Back racked box step ups are always harder than you think they’re going to be. Finished with 4 RFT:

-25 burpees
-10 thrusters (135#/95#)

I got 2 rounds, 13 or 20 something. It was crazy heavy and no one finished.

Last Open WoD Wednesday

Posted in cleans, competition, knees-to-elbows, wall ball on December 17, 2014 by coughingsparks

Today was 20-minute AMRAP:

-5 power cleans (145#/100#)
-10 TTB
-15 wall balls

I got 7 rounds, 4. Amazingly, I strung the first 7 TTB. Where that came from, I don’t know. For sure, TTB is the hardest part of this WoD. I did do the wall balls unbroken though.