Archive for May, 2015

Gymnastics again

Posted in handstand, snatches on May 29, 2015 by coughingsparks

Today was a lot of handstand practice. The WoD was 3 RFT:

-12 lunge steps (95#/65#)
-10 HPS
-8 HSPU

9-minute time cap

I finished 2 rounds, 8 using box step ups and, well…I started with pike on the box HSPU, but that got too difficult, so I went to push-ups with my hands and feet close together and was still doing them 2 at a time, and I STILL was time capped.

Eh. I don’t have anything nice to say.

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Big Weight Wednesday

Posted in back squats, overhead squats, presses, rowing, snatches on May 28, 2015 by coughingsparks

Yesterday was hours worth of lifting, starting with 4×2 back squat adding 5-10 pounds from last week, which was:

-45×5
-115×4
-135×2
-155×2
-175×2
-185x2x4

Took my time about it too.  On to the press, which was supposed to be 3×3 at 90% with a 2-minute rest, but it ended up being:

-45×5
-75×3
-85×3
-95×3
-100×3
-103x3x3

Then did the complex, which was:

-2 Hang snatch
-2 OHS

Got up to 80# today, which is an improvement over 65#, but to tell the truth, I’ve always had an easier time with these from the hang.  Tried 85# several times, but fell down, lost tension at the bottom, or turned it into a power snatch/OHS.  Still, 80# over 65#.

Finished with a 3x500m row with 1-minute rest between, going all out each time, which ended up being:

-1:37.3
-1:50.7
-1:57.8

I did great on the first one.  On the second one, at 250m, I hit a wall and my legs would no longer move, same with the last one.  I can’t be too upset though because the first one was within 2 seconds of my PR.  Also, if you truly go all out on the first, with a one-minute rest between, you should see a discrepancy between the first, the second, and the third.

Memorial Day Murph

Posted in murphy on May 28, 2015 by coughingsparks

Monday was Murph, which I did to the best of my ability, a weird little Murph/Cindy-on-a-Boat:

-2K Row
-10 rounds of Cindy
-5 pull-ups
-10 push-ups
-15 squats
-2K Row

Finished in 48:57.  Mostly, it was boring.  I don’t know what to say about Murph.  It’s a long time domain full of stuff that I hate.  I did the WoD all by myself in a gym full of cottonwood pollen, which was essentially snowing down and getting up my nose.  The one thing I will say is that this was the first version of Murph that I’ve done the Rx movements; the past 2 times, it’s either been with a band, or with knee push-ups, so this is an improvement.  Also, I managed NOT to tear, so that’s good too. Even had a pretty decent kip swing.

Regionals Friday and Saturday

Posted in box jumps, burpees, cleans, competition, front squats, knees-to-elbows, rowing, snatches on May 28, 2015 by coughingsparks

Friday was Regionals in Hartford, CT, and for once this year we got to use the athlete warm-up equipment, which was nice. Friday was 5RM front squat from the floor, which was:

-45×5
-95×5
-115×5
-125×5
-135×5
-145×4(F)
-145×2(F)

Couldn’t get those last few reps off the floor, but it was still pretty good. Finished with the WoD of 7-minute AMRAP ascending by one rep of:

-Front squat at 75%
-TTB

I got 7 rounds, 2, at 95#, also pretty good.

Saturday, I just sort of made things up because I couldn’t really do any of the gym WoDs because of lack of equipment, so I did a complex of:

-1 Power snatch
-1 OHS

I hit a PR on this one at 115#, so that was good. I had to psych myself up for it to by doing a high pull first, and it was pretty ugly but it would have counted in competition. I then did the Sectionals WoD #1 from 2010, which was:

-1K Row
-30 burpee box jumps
-1K Row

PR’d by over a minute at 11:56.

Hamstring fun

Posted in cleans, front squats, handstand, jerk, reverse hyper, rowing on May 20, 2015 by coughingsparks

Today started with 4×2 FS, adding 5-10# from last week:

-45×5
-115×2
-135×2
-155x2x4

Heavy, but doable.  The barbell complex was:

-2 Hang clean
-1 Jerk

I got up to 135# successfully for the whole complex and 145# for one hang clean.

Then was 6 rounds of max effort HSPU with one minute rest between, which was 10-6-5-5-4-4.  Not too bad, really. Then 4×500 row at 90%, which was supposed to be 1:45 pace, with a one-minute rest between:

-1:47.7
-1:47.1
-1:46.8
-1:47.4

Also, not too bad at all.  Finished with 3×5 reverse hypers.  I brought the weight up to 125# and did them with continuous contact and traction, which is how Coach Eamon showed me how to do it today.  It changes the nature of the exercise.  Ran out of time for the L-sit.

Light snatch

Posted in box jumps, handstand, overhead squats, snatches on May 20, 2015 by coughingsparks

Yesterday started with:

-Full snatch
-Hang snatch
-Overhead squat

Once again, I stayed at 65#.  I could have gone up, but not very well.  Even though the weight was light, I did better technically this time around.  I do need to be patient though and not add weight until it’s perfect, even though 65# is very light.  The WoD was 5 RFT:

-5 full snatch (135#/95#)
-10 HSPU
-15 Box jump

I did it at 55#, with seated 12kg KB press and got 10:45.

Lifting day again

Posted in airdyne, back squats, dips, pull-ups on May 18, 2015 by coughingsparks

Although today would not normally be a lifting day, it was today due to a weird-ass schedule because of Regionals.  Started with 4×3 back squat, adding weight from last week:

-45×5
-115×3
-135×3
-155×3
-175×3
-180x3x4

I did a ton of mobility before ever getting near the bar and I took my sweet time getting this done.  It was still wicked heavy though, but I was able to do it.

Next was 12-minute EMOM:

E: Max effort strict pull-ups
O: Max effort strict dips

I got 17 pull-ups and 11 dips.  I should get back into doing these at home, plus the push-up progression.  The problem is that the only time I have to do it is at night after I get home from work and at that point, I’m too exhausted to do anything.  Still, it could have been worse.  It took a long time to even get one of these strict movements, so I’m grateful for the strength that I have.

Next was 10 minutes on the airdyne for calories, which was difficult, but mostly really boring and sort of interminable.  I got 156 calories.  I guess that’s good; I don’t know.  It was hard.  I was sweaty.  Finished up the day with 3×10 good mornings.  I actually stuck with just the barbell for this.  Honestly, with how my back has been feeling, this was really more of a mobility thing for me and got way easier in the third set.