Archive for February, 2015

Here a goat, there a goat

Posted in back squats, burpees, pistols, push-ups on February 28, 2015 by coughingsparks

Today started with 8-7-6-5-5 Pendlay rows with strict ring dips. I didn’t do that many strict ring dips, just did as many as I could, which was more like 3-2-2-1-1. Then was the WoD, which was:

8-minute AMRAP
-8 back squats (135#/95#)
-7 bar-over burpees (lateral)
-6 back racked lunge steps
-5 push-ups

I had to approach this one quickly because I had to sub in back rack 20″ step ups. Also, it’s difficult for me to back rack from the ground anyway on account of my decrepit, arthritic, inflamed right shoulder so I started with 85#, which seemed easy in warm-up but proved impossible in the first round so I unfortunately had to waste precious time unloading the barbell. That was a bummer and I haven’t done it in a while. So, I did the WoD at 75# and got 2 rounds, 9. Not great, but it’s a WoD full of my goats. There is nothing redeeming about it for me. So I made my way through it as I do. I guess the lesson is to go lighter than I might normally if I have to do weighted step-ups (which are harder than lunges, I think, although I do like them better).

Finished with 5-4-4-3-2 banded pistols. I am pretty sure I can do one on the right. I sort of did it afterwards without assistance, but with a lot of hopping and flailing. So, yay? I am reallyreallyreally close tho…

BRING ME MORE WEIGHTS!!!

Posted in competition on February 27, 2015 by coughingsparks

Yesterday, I went to the chiropractor. Her name is Sarah and she specializes in Crossfit athletes (and is going to marry Coach Darrin at some point this year, I hear). She. Is. Awesome. I can see why the coaches rave about her. She did a lot of soft tissue stuff and found the trigger points (“boy, you’re really locked up” is something I heard a lot). Then she worked them and it was intense, but incredible effective. She worked on my back and also my stupid right shoulder. She adjusted my lower back and put on a piece of K-tape. She got me between the shoulder blades too, which pretty much always needs to be done. I see her again next week.

And not a moment too soon.

Today I started with Day 2 of my top sekrit pistol progression, 5-4-3-3-2. It wasn’t as hard today and I think I might be closer than I think to being able to do and actual pistol, at least on the right leg. My goal is my birthday this year (9/30), but IDK… I did it without the band on the right leg and almost did it. o_O

Also, today marked the beginning of the Open for the 2015 Reebok Crossfit Games. I did watch the contest last night between the very talented (and easy on the eyes) Rich Froning Jr. and hey-I-think-I-met-him-at-Regionals-crazy-good-Oly-lifting garden gnome Matt Fraser. The WoD was:

9-minute AMRAP
-15 TTB
-10 DL (115#/75#)
-5 snatch (115#/75#)

-Immediately followed by, as in clock does not stop-

6 minutes to establish 1RM C&J

I was sort of on the fence about whether to do this scaled or Rx because I am that bad at TTB, but I CAN do them so your argument is invalid. Also, the barbell weight may as well be tinker toys, so the scaled weight wouldn’t even be fun. In any case, I got 96 reps, which is 3 rounds plus 6 TTB (again, thanks to Sarah; I wouldn’t have been able to do nearly so many if she hadn’t fixed my back). Rich Froning is right; there comes a point where you just can’t grip the bar. I didn’t even get particularly tired, my forearms and hands just would not cooperate and hold the bar. Thank God I’m really, really good at the other stuff because I could fly through it and make up time. I mean, 96 is a pretty lousy score as these things are measured (ETA: not LOUSY; there are plenty of people who can’t do TTB AT ALL or will do their first in this WoD, but lousy compared to most of the mostly-Rx women in my gym, like me. But really, there are no women in the gym like me; there’s just ME), but it’s fine for me, really. I can barely type. Brushing my hair was hard.

The clean and jerk was hilarious because this is literally the last thing we did in the gym. Some people complained about that because they were sore but it was a master stroke really because everyone, EVERYONE knew their 1RM going in and so when the coaches said that it was supposed to be around 90%, everyone subsequently knew that number as well. The funny part is, I expected not to be able to get above 135, so that’s what I planned for in terms of gathering plates. Sooooo….I had to run across the gym during the WoD for two more 10s at which point Coach Matt yelled, “Bring this woman more weights!!!” It was awesome, and I hit 155# flawlessly. I mean, it was prettier than the one on Wednesday and I also was absolutely, 100% confident I could hit it. There was not even the merest doubt in my mind.

Great start to the Open.

Ambivalent Oly Total

Posted in cleans, jerk, oly total on February 25, 2015 by coughingsparks

Today I started with 5-4-3-2-2 pistols with a green band on the highest bar in the Foundations Room. I could barely do it, particularly on my left leg. Still…I did it. This was extracurricular, really. The actual day started with max effort snatch, followed by max effort C&J for an Oly total, which I’ve never actually done. So, the snatch…sigh. Be ready for a massive amount of fucking profanity.

Can we power snatch? “Preferably not.” That’s a NO. “I know the answer to this question is going to be ‘no,’ but can we split snatch?” “NO.” So, I did full snatch as requested, pleasantly, politely, respectfully, deferentially even, and with an open mind. And then, my frustration pretty much built and stayed up for the entire wretched 15 minutes we had to do this stupid fucking lift that I fucking hate, even after two years of fucking it the fuck up. My power snatch is 110, my hang split snatch is 110, my OHS is 135 (with more there, I think) and even my HANG full snatch is 95, but I could not get beyond 80 today from the flooor to the bottom. Of course, I can power snatch it easily. I can squat it easily and stay down and even have an entire conversation with Head Coach Eamon in the fucking bottom of my fucking overhead squat at 80 fucking pounds. I can hold that fucking shit up all day.

But some stupid shit happens in the middle between the ground and overhead. I pull too early. My feet are too narrow. I lose core tension. I don’t pull myself under the bar. I don’t have the power of positive thought (fun fact I learned today: they’ve added an 11th physical skill to the Crossfit pantheon [strengthstaminaspeedagilityaccuracycardiorespiratory-endurancecoordinationbalancepowerflexibility, and yes, I just did that from memory], which is ‘mental game’ LOL). I fall down (LOLOL). I dump. And dump. And dump. And dump. I hear the words. I know they’re true. But I have a difficult time applying them in the moment. It’s like my brain is disconnected from my spinal cord, won’t transmit those messages to my back, legs, etc., the working parts that can make or break the lift and although, as evidenced above, I have 2+2, I can’t make them add up to 4.

Anyway.

Crazy lady.

Anyway.

The clean and jerk went a whole lot better, mostly because I was angry and I had done 20 cleans at 125# yesterday and I was nice and warm from snatching 80 pounds, like 15 times. And I PR’d, like, 4 things. I did full cleans (for the most part) because, of course “preferably” we squat all the way to the bottom, and I did, with lightning quick elbows. So I did a full clean and split jerk of 155 and then went on the successfully [muscle/power] clean 160, although I couldn’t get it overhead (today). So, that is a C&J PR, a split jerk PR, a squat clean PR, and a power clean PR.

For an Oly total of 235#.

Bring on the fucking Open, I say.

That’s a Heavy-Ass Clean

Posted in cleans, double unders, handstand, presses on February 24, 2015 by coughingsparks

I got up very, very early today to go to Crossfit at 0600. We started with a 3RM press, which went very, very well:

-45×5
-75×3
-85×3
-95×3
-100×3
-105×3
-107×3!

What followed was a brief period of DU practice, which…eh. Finished with 4RFT:

-5 power cleans (185#/125#)
-15 HSPU
-30 DU

12-minute time cap

I did friggin’ great at this WoD, for all that I scaled the HSPU to 12kg seated press (which, by the way, I still had to break up), but Rx’d the clean (which was really heavy) and the DU (the last set of which I did unbroken). I got 10:45. A solid day.

Agility Monday

Posted in agility, burpees, front squats, knees-to-elbows on February 23, 2015 by coughingsparks

I’ve been watching a lot of Games stuff on YouTube recently and somewhat better about Crossfit. I got to CFP early today and did 4-minute Tabata lateral bar hops, using my new Tabata timer in my phone. As much as I suck at this fast-twitch muscle quicky-quick stuff, I’m a lot better than I used to be: 20-18-17-16-16-16-16-16. There was a day that I couldn’t do more than 10 as a Tabata minimum, so that’s come up in the last 2 years. I’d like to practice these more, of course, like all my goats.

The strength was 8-7-6-5-4 CTB progression, Pendlay rows. I’m getting better at these too. I am definitely looking forward to not having my back hurt as much, or not at all. The other thing during this was, again, GHD sit-ups, which again, I’m not going to do. I did a curl up from the floor as V-ups are also a no-no right now. I think my core is not strong enough to a lot of these movements safely as even before I f’d up my back, v-ups and hollow rocks hurt my back if I didn’t tuck in a foot.

Finished with 8-minute AMRAP:

-6 front squats
-10 TTB
-16 bar-facing burpees

I got 3 rounds, 8 with KTC. And I have to say that I did the burpees unbroken and I squat cleaned the first rep of each set of front squats so, go me.

Video Killed the Radio Star

Posted in box jumps, burpees, cleans, rowing on February 22, 2015 by coughingsparks

Yesterday was a FGB-style team WoD:

-1 minute row for calories
-1 minute burpees
-1 minute hang squat clean (45#/35#)
-1 minute box jumps (20″)

We got some sort of number in a team of 3. It was fairly fun, fairly spicy. The hardest part may have been those stupid uber-light squat cleans. Yuk.

Anyway.

Today was the shoot for the promo video, and so I did a bunch of clean and split jerk at 115#, nice light weight that I could do over and over again for the camera. I did it in workout stuff (CFP stuff, of course) and then again in nurse stuff. The videographer really, really wanted the stethoscope in the shot, and we finally did it, but only by taping it to my shirt with clear tape because don’t think it didn’t get caught up in the barbell before we figured out to do it. Thank God the weight was light.

I also wussed out on the 2-minute row-for-calorie challenge at Crossfit Games on Facebook, but I had heard a female put up a score of 64, so I didn’t end up doing it…oh well. The men’s winner was on the Olympic rowing team and got 89 or something stupid like that.

Taking it somewhat easy

Posted in cleans, front squats, jerk, pistols, pull-ups, push press on February 20, 2015 by coughingsparks

Today was the following complex, EoMOM x12 minutes:

-1 power clean
-2 front racked lunges
-3 STO

I subbed in 2 front squats and got up to 110#. This is by no means the most I can do, but I was being very careful about my back and it wasn’t worth it to go too nuts today.

Finished with 8-minute AMRAP:

-20 pistols
-10 CTB pull-ups
-5 push press (155#/105#)

I got 2 rounds, 23 using regular pull-ups and my new favorite pistol scale, which I like to call The Curtsy. It’s pretty much what it sounds, one leg tucked behind the other, toe down as needed. I like it because it gets full ROM and you can’t really cheat. I was able to Rx the weight because initially they had said that Pendlay rows were going to be the scale, and then changed their minds and we had the choice of doing pull-ups or kipping swings x20, so I ended up doing regular pull-ups. It was definitely a very careful, tiny kip with mostly a muscled pull-up, but it went OK.

Supposed to see the chiropractor next Thursday, thank Everything That is Holy.

Also, I signed up for the *&^%ing Open because I got the following e-mail from CFP:

“Hey Everybody!

We’re putting together a promotional video for the box, and also to submit to Crossfit HQ in their media contest that ends in the middle of March. We have selected you guys to participate because you all exemplify what the CFP community is, and have been with us for a while.

The video clips we would like to use everybody in are a blend on an ‘athlete + real world’ scenario. The goal would be to have you guys be doing different movements (we have one picked out for each of you) with one portion of the movement being workout clothes, and then flashing to a shot of you all in your work uniforms/get ups.”

So, I really should do the Open.