Archive for March, 2015

Team WoD

Posted in box jumps, burpees, wall ball on March 31, 2015 by coughingsparks

Today was the last day of the Pendlay Rows 10-9-8-7-6. The WoD was a team WoD, 12-minute AMRAP:

-20 partner wall balls (20#)
-15 box jump overs (each, one behind the other)
-10 “low-five/high-five” burpees (high five at the bottom and the top, very silly)

We had a team of 3 because there were only 3 people in our class, and we got 3 rounds, 25. Partner WoDs are nice because you go a little faster than you might normally.


15.5 Again, Faster

Posted in competition on March 30, 2015 by coughingsparks

Friday morning put me into a downward spiral that lasted the duration of the weekend. I was depressed. I lay on my couch and stared into the abyss. I questioned everything about Crossfit and about life in general. I got navel-gaze-y and existential. I got more depressed. Then I got the idea in my head to re-test 15.5, even though I had never, ever, ever re-tested an Open WoD in the three years I’ve been doing this. I got the idea on Sunday morning and by Sunday night, I was determined to do it, so I spent about an hour and a half rolling out my poor legs while watching Firefly on Blu-Ray.

I came to the gym at 0750 this morning hoping to find a judge. Coach Tim was willing to judge, but had to run out (probably for coffee, I’m thinking, whatever) or Coach Matt could do it after foundations. Matt didn’t show up until later, so Coach Tim ended up coaching Foundations while Coach Eamon was going to do the 0815 class. Luckily for me, in the midst of this chaos, Yogi and Man-About-Town Lex stepped up and volunteered to judge me. He assured me he was an excellent judge/motivator and that he had the day off, so it was no inconvenience. My exact words were, “what the hell, let’s do this.”

I strategized completely differently this time. I took a (literal?) page from Mentality WoD’s website regarding 15.5 and 1.) pulled a couple of very heavy thrusters at 85#, like 5 or so in a row, then de-loaded down to 65#, 2.) understood that 18 calories into the set of 21 was halfway 3.) broke the sets intelligently, 4.) Didn’t bend over and stare at my hands and 5.) chilled out on the rower. I still rowed about a pull per calorie, but not OBSESSIVELY. I slowed down on the first round, 9-9-9, five deep breaths between sets. Then 7-7-7 in the second set, five to seven deep breaths between sets, then 5-5-5 on the third set, seven to 10 deep breaths, and then one big set of 9 at the end, which was very, very hard and I made some funny noises.

In any case, I went from 12:51 to 11:05 for a 1:46 PR, which rocketed me up the leaderboard, with my best finish yet at, like, 740th place (there are still scores to be finalized right now), but it put me about 600-700 places up the leaderboard, if the leaderboard were judged on 15.5 alone.

Huge win.

The Aftermath

Posted in rowing on March 28, 2015 by coughingsparks

Today was 9-9-8-7-6 CTB/Pendlay rows, likely marking the end of the cycle. Finished with a nice and gentle 4x800m run with even rests between. I did 4 x 1000m row instead, despite rowing yesterday. My goal was consistency, which I achieved nicely: 3:52, 3:50, 3:49, 3:49.


Posted in competition on March 28, 2015 by coughingsparks

Yesterday was 15.5, which was

-27 cal row
-27 thrusters (95#/65#)
-21 cal row
-21 thrusters (95#/65#)
-15 cal row
-15 thrusters (95#/65#)
-9 cal row
-9 thrusters

I got 12:51. The next person who says “you should [have] rock[ed] this, it’s right in your wheelhouse” is going to get punched in the teeth.

That is all I have to say about this WoD.

This, on the other hand…

Posted in box jumps, double unders, push-ups, thrusters on March 26, 2015 by coughingsparks

Yesterday went badly. The day of or before the chiropractor (i.e., Wednesday, always does; I just have to accept that). We started with 5 rounds, not for time of:

-10 push-ups
-10 v-ups

I did curl ups. I tried to do them well, but hollow rock anything definitely exacerbates my back, so I have to be super, super careful. And I was.

The WoD was a hot mess, AMRAP 12-minutes:

-50 DU
-10 thrusters (95#/65#)
-15 box jumps (24″/20″)

Everything hurt. Landing the double under hurt. Jumping the double under hurt. Thrusters certainly hurt and I would stay down at the bottom for a few seconds each time, just to stretch my back. It was just sucky and painful and slow and my 2 rounds, 46 reflected that. It was the slowest score, like, dramatically. I don’t really feel too bad.

Went back to the chiropractor yesterday, and I just wish that my back would stay better. I’m also not 100% sure what is exacerbating it so much, and that’s frustrating in and of itself. I’m looking forward to the end of the Pendlay row cycle, but I’m not 100% sure that’s all of it…

Actually not too bad

Posted in burpees, dead lifts on March 26, 2015 by coughingsparks

Tuesday was 3×5 DL at 70%-75%, which was supposed to be between 200# – 215# but…


I just like having two 45# plates on each side. That’s all.

Finished with 5 RFT:

-10 DL (135#/95#)
-20 barf-acing burpees

12-minute time cap

I knew there was no way I was going to finish in the time cap, but I DID get 4 rounds, which is more than I thought I would. My back didn’t feel great, but for once it didn’t slow me down either.

Pendlay Pistol Power snatch

Posted in knees-to-elbows, overhead squats, snatches on March 23, 2015 by coughingsparks

Today was EOMOM:

Even: 9-8-7-7-6 Pendlay rows
Odd: 30 seconds max effort pistols

I was getting around 10 each time, scaled into a curtsy.

The WoD was 10-minute AMRAP:

-6 power snatch (115#/85#)
-7 OHS
-8 TTB

Got 3 rounds.

Wish my lower back didn’t hurt, blah blah blah.