Archive for April, 2015

At least I can deadlift…

Posted in box jumps, dead lifts, handstand on April 30, 2015 by coughingsparks

Today was a lot of HSPU practice.  Good drills, fall-forward, wall walk, pike on the box, and pike on the box with a foot up.  Then, the WoD, which was a variation of Diane, for time:

21-15-9

-DL (225#/155#)
-Box jumps 24″/20″
-HSPU

10-minute cap

I started with pike on the box with a foot up, got through about 4 in 2 minutes, and then both feet on the box, got through about 3 more, and then regular push-ups and finished 96 reps. I did the dead lifts unbroken. Stepped the box jumps.

Also, I am up to 6, 5, 4, 3, 2 push-ups with a 20# vest, which will hopefully help my HSPU.

Clang and Bang

Posted in airdyne, back squats, dead lifts, presses, pull-ups, push-ups, snatches on April 28, 2015 by coughingsparks

Today was a massive Open Gym lifting day. Started with 3×5 back squat, add 5-10 pounds from last week:

-45×5
-115×5
-135×5
-155×5
-165×5
-165×5
-165×5

It was difficult, but not impossible. Next was 5RM press, then 2 sets at 90% of that, one minute apart:

-45×5
-75×5
-85×5
-90×5
-95×5
-100×4
-90×5
-90×4

Eh. Close enough. Last was 3×5 DL at 80%:

-45×5
-135×5
-185×5
-205×5
-225×5
-225×5
-225×5

Again, heavy but not terrible. Then was one minute ME snatch at 95#, wherein I got 6, with a few missed attempts. Then one minute ME CTB pull-ups. There was some debate over whether they were supposed to be strict or kipping, but kipping won out. I got 5. Although that’s not a great score and I certainly wasn’t stringing them, I WAS able to get my chest on the bar finally by placing my hands just a little farther apart. Who knew?

Last was 10 minutes of one minute on, one minute off the Airdyne for calories, and I got 22, 22, 21, 20, 20. This is harder than it looks. Last time I used the Airdyne, which was the first time, I broke the belt in two, so they finally fixed it.

Also, at home last night, I got 5-5-4-3-2 20# push-ups, and had done 5-4-4-3-2 the night before.

TGU, Team WoD

Posted in kettle bells, rope, turkish get-up on April 27, 2015 by coughingsparks

Today started with EMOM:

Even: 2 Turkish get-up, one on each side

Odd: 10 hollow rock

I did the TGU at 24kg, which is great, but I can barely do it.  It makes me wish that there was something between 16 and 24kg.  Oh well; it’s a high-class problem to have.  I did miss one on the left side, in the second round so I started on the left side thereafter, and that seemed to help.  I think I did the hollow rocks wrong last week, as we were not rocking, but holding the position.  Huh.

The WoD was, in teams of three, four rounds for reps:

-Partner 1: farmer’s carry 24kg/16kg each (pacer, when done, switch stations)

-Partner 2: Rope climbs

-Partner 3: KB swings (24kg/16kg)

We got 220 total.  I did well at the KB swings, one rope climb per round.  This one is a forearm killer; there is literally no part where you are not gripping something, including the dry-erase marker to write down your score.  Fun WoD though for all that.

Oof

Posted in burpees, cleans, double unders, front squats, jerk, pull-ups, push-ups, thrusters on April 26, 2015 by coughingsparks

Yesterday was a competitor’s Open Gym.  They started with a mile run for time, and I practiced double unders, trying to do 10-20-30, etc.  I didn’t manage a set of 20, although I did manage to do 10-20-30-40 last week.  Did 4×3 FS at 80%, which was:

-45×5

-95×3

-115×3

-125×3

-135×3

-140x3x3

Then did a complex of:

-Power Clean

-Clean

-Jerk

I got up to 135 but it wasn’t with very good form.  I finally video’d myself, and as it turns out, I pull too early. So then I stripped the bar down to 95# and did it again, and then 115# and did it again.  Then 3×3 clean dead lifts at 160#. Then 4 max effort strict HSPU or, in my case, ring push-ups, which I did better at 7-6-5-5.  Lastly, the Bergeron Beep test, which is death by EMOM:

-7 thrusters (75#/55#)

-7 pull-ups

-7 burpees

I asked what we should do if we couldn’t make it through one round in one minute, and I was told to do it as a seven-minute AMRAP.  I might have been able to make it through the first round, maybe, but they didn’t do the clock right and we had to stop about 45 seconds in, and re-start.  I got 3 rounds, 7 in the seven minutes.  I had set my expectations pretty low for this WoD, luckily, seeing as it’s full of things I’m fairly bad at.  I feel like I need a break from burpees and thrusters though because of my back.  I’ve been mobilizing the posterior chain when I get time and seeing the chiropractor once a week, but nothing seems to have any sort of lasting effect.

As a side note, I have re-initiated the 20# vested push-up progression at home, and have done 5-4-3-2-2 so far and 5-4-3-3-2.  I skipped yesterday because of the ring push-ups.  Trying to get some strict pull-ups in there as well. I also forgot to mention Friday that I did 100 hollow rocks and 100 superman holds.  I had to break them up into sets of 20 and alternate as it was the only way not to bring in a leg on the hollow rock, which I didn’t.

Today not much better

Posted in box jumps, burpees, overhead squats on April 24, 2015 by coughingsparks

Back continues to hurt, headache persists.  WoD was 12-minute AMRAP:

-100 DU

-50 burpee box jumps

-30 OHS (115#/75#)

-15 MU

Got 150 reps.  It took four of those minutes just to get through the double unders.  Then, the rest of the time for burpee box jumps.  Just not a great day.

Not feeling great

Posted in burpees, presses, thrusters on April 24, 2015 by coughingsparks

Wednesday did not go very well. Had a 3×5 press at 75%, which was:

-45×5
-75×5
-85×5
-90×5
-90×5
-90×5

The WoD was 8-minute AMRAP infinity ladder, ascending by 1:

-Thrusters (135#/95#)
-Lateral over-the-bar burpees

I did fairly badly on this WoD at 6 rounds, 8. Just didn’t have it today. Lower back pain, period cramps, headache, dizziness…didn’t go well.

Lifting and more lifting

Posted in back squats, overhead squats, pull-ups, rowing, snatches on April 21, 2015 by coughingsparks

Today was all Competitors’ programming, starting with 3×5 back squat at 75%:

-45×5
-95×5
-115×5
-135×5
-155×5
-160×5
-160×5
-160×5

Then, snatch complex:

-Power snatch
-Full snatch
-OHS

Got up to 95# with moderate success. I tried to focus on “putting it in my pockets,” which helped get under the bar somewhat. I still have a problem getting under the bar, and it can be more of a power snatch that sort of gets stuck in the middle, then pressed out, and THEN an OHS.

I then did 4 max effort strict pull-up sets with rest in between and got 3-3-2-2, in between of which, I did 3×3 snatch grip DL at 100% at 105#. I finished with a 10-minute row for calories and got 178, which is apparently pretty good, as it was the top female score (so far) and beat even some of the boys. But, I’d like 200. I tried to keep my calories over 1000/hr, but it wasn’t to be after 7:00. My legs definitely got tired. It’s a different row than a 2K, as the stroke rate is slow (23-24 spm), but each stroke has to be very powerful.