Archive for January, 2015

There and back again

Posted in dead lifts, push-ups on January 30, 2015 by coughingsparks

Today was 6-5-5-4-3 CTB or 95# Pendlay rows. Some people were doing pull-ups. I did a few pull-ups because it was actually every 2 minutes for 10 minutes with whatever worked in, so I did a few pull-ups. Finished with 4 RFT:

-5 DL (275#/155#)
-20 push-ups
-30′, 60′, 30′ shuttle sprint

I did these KNEES because 80 is just too many and even with knees, I was doing them 2 at a time at the end. In any case, I made good time at 6:55.

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Good day to be a shorter version of me. Maybe.

Posted in dips, front squats, knees-to-elbows on January 28, 2015 by coughingsparks

Today was 6-5-4-3-3 of the CTB progression, worked in with ring dips. I did the ring dips Rx’d, but one at a time towards the end. I did Pendlay rows again at 95#. Finished with a weird-ass EMOM thingy, like a Death By, sort of, 2-minute infinity ladder:

-5 FS (135#/95#)
-10 TTB
-5 FS
-10 TTB
-6 FS
-12 TTB
-6 FS
-12 TTB
-7…
-14…
-7…
-14…

You stop when you start running into the next 2 minutes. As one might imagine, I didn’t get too far, even subbing in KTC (or, if we’re honest, knees-to-belly-button), getting 2 rounds, 17.

We were supposed to finish with some sort of rowing tabata thingy, or a 1K row (really? REALLY? That’s the equivalent for me of a good person’s Fran…) or 3-minute AMRAP dubs, but we finished the death by almost exactly at 1015, and I was pretty tired from my daughter waking up several times last night to vomit. So there’s that. She’s better now, but the whole family is pretty tired.

Good day to be me

Posted in back squats, box jumps, cleans, jerk on January 28, 2015 by coughingsparks

Yesterday was 3×7 back squat at 70%, which was:

-45×7
-115×7
-135×7
-155×7
-155×7
-155×7

It was OK, mostly because I wore a belt. That made it way better. Finished with a pretty good WoD, if you’re me, 4 RFT:

-6 power cleans (135#/95#)
-10 box jumps
-6 split jerk
-10 box jumps

13-minute cap

Finished in 8:19, first in my class.

2 rounds again

Posted in double unders, kettle bells, rope on January 26, 2015 by coughingsparks

Today we started with max effort crow pose, and I could do it for 2-3 seconds. Next was 6-5-4-3-2 in the CTB pull-ups with 12-10-8-6-4 push-ups. I scaled back the Pendlay rows even more today, going down to 95# and doing them one at a time. Finished with 8-minute AMRAP:

-1 rope climb
-15 KB swings
-30 DU

Got 2 rounds, 8, slow as usual.

Probably 2 Rounds

Posted in cleans, handstand on January 26, 2015 by coughingsparks

Last time I worked out was Friday, and we did 5-4-4-3-2 CTB and seated KB press since I am not doing HSPU. I did 115# Pendlay rows and then started with 8kg, found it to be too light, and switched to 12kg. Finished with 4 RFT:

-3 power cleans (155#/105#)
-6 full cleans
-9 HSPU
-12 v-ups

12-minute cap

I think I did 2 rounds, 6, or something like that. I can’t really get my low back fixed right now because I’m not sure when I possibly can, so when we do gymnastics (which I suck at anyway) and full cleans/front squats (which I suck at anyway), I have to go VERRRRRYYYYY SLOOOOWWWWLLLYYY. So the V-ups were one at a time. The full cleans were basically one at a time, with perfect form. For HSPU I did around-the-world x2. Also slowly.

Good feeling’s gone

Posted in box jumps, burpees, snatches, wall ball on January 21, 2015 by coughingsparks

I knew just looking at the WoD that today wasn’t for me. I did it anyway but it was a big, heavy slog. I don’t feel fat most days, but I definitely feel just super heavy and slow on days like this, 18-minute AMRAP:

-60 OTB burpees
-50 box jumps
-40 TTB
-30 wall balls
-20 snatches (135#/95#)
-10 muscle ups

Even with TTB scaled to KTC and snatch scaled to 75#, I still only got through like 4 or 5 of the snatches. It was just a big, slow slog of crap and I felt tired and dehydrated and sleep deprived and just generally not good. Also, I really need to get my low back fixed.

I can do that

Posted in dead lifts, kettle bells, push-ups on January 21, 2015 by coughingsparks

Yesterday was 20 minutes to establish heavy 3 front squat. My back has been feeling really not good so even holding the bar in the front rack hurt, so I took it pretty easy:

-45×5
-95×3
-115×3
-125×3
-135×3

Finished with a WoD that I thought might hurt, but turned out to be fine and I was one of the few people able to do it as Rx’d(!!!) at least up until then, 4 RFT:

-5 DL (315#/205#)
-10 one-armed KB OHS (24kg/16kg)
-15 push-ups

10-minute cap

I just barely squeaked by at 10:00, but I managed it. The push-ups were the hardest part, honestly. And I like to dead lift and have the capability of doing 205# touch-and-go, which was a huge advantage. Also, one-armed KB OHS is one of my freaky circus tricks that I happen to be good at. So, a good day.