Archive for June, 2015

I can’t believe I got it all done

Posted in airdyne, cleans, jerk, pull-ups, push-ups, snatches on June 30, 2015 by coughingsparks

in the time I had this morning.  Started out with this barbell complex:

-2 power cleans
-2 HPC
-2 push jerk

This did not work out all that well for me.  Nothing really wanted to move and my back hurt a bit so I only got up to 125#.  Next was 3RM power snatch slow to the knee.  These went better and I stopped at 90# before my form could really go bad.  Then 10-10-10 front rack step-ups on the box, which I did at 45-65-65.  Then 4-3-2 pull-ups with 10-9-9 push-ups.  The pull-up progression was supposed to be 5-4-4, but, as I said in the beginning, I simply don’t progress that fast and 5 is my max set a mere 2 weeks ago so I’m not really sure what they expect.  By the end, I’m supposed to do 9.  Hey, I’ll be over the moon if I get 9, but my all-time, pre-baby (now she’s four, almost) record for strict pull-ups is 7.  Finished with one minute on, one minute off for 10 minutes on the Airdyne, and I got 21-21-20-19-20.

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Lousy Cindy

Posted in cindy on June 29, 2015 by coughingsparks

Had to go to the 0600 class again today, and I will tomorrow also.  I am very stiff and tired at this hour, physically, even if I am mentally awake.  My back didn’t feel very good to begin with, and the WoD was 20-minute AMRAP:

-400m run (500m row)
3 rounds:
-5 pull-ups
-10 push-ups
-15 air squats

The run/row counts as a round, and I got 7 + 3.  That’s bad even for me, and I have a bad Cindy to begin with.  Like usual when my low back is out, I had to resort to strict pull-ups after about the fourth round.  I also was pretty slow on the push-ups.  I just felt like I was moving underwater today.  Definitely the worst score in class (although not everyone was going Rx’d).

20 RM success

Posted in back squats, box jumps, dips, L-sits, reverse hyper, running on June 29, 2015 by coughingsparks

Saturday was a big lifting day. Started with Pendlay rows and dips, 10-10-10 at 115#(?), I think, and 3-3-2 dips. Then went on to the 20RM back squat, which I did successfully, but at lighter weight:

-45×10
-115×5
-135×4
-145×4
-145×20(!)

Mind you, it was still hard, but I did do it, with some cheering on by my impromptu lifting buddy, a 20-year old swimmer with aortic valve disease that makes him not be able to lift more than half his body weight. So, instead of doing a 20RM back squat, he had to do 20 unbroken jumping squats with 95# front racked. Poor bastard. Nice kid though. I miss being 20, when I knew everything too…

Then did the WoD, which was 7-minute AMRAP:

-10 box jump overs
-60′ sprint to bay doors and rig

I actually did jump this time, every time, and stepped down, which was more athletic, but also slower. I got 7+3, I think. Then did 10-10-10-10 good mornings at 45-65-65-65. Finished with 2xME z-sit, which was 15 seconds each, I think, then hanging L-sits x2, which was around 5 seconds. Then ME hollow body hold x2, which was 21 seconds each. Finished with 4×10 reverse hypers at 140#.

Power Clean Double, unilateral loading

Posted in knees-to-elbows on June 26, 2015 by coughingsparks

Today started with 10 minutes to establish 2 RM power clean, which I got at 150#.  Surprising, considering that I took Benadryl last night at 1830, 50mg, and was unconscious by 1930, then slept until 0630 this morning.  The WoD was 4-minute AMRAP:

-6 lunges (185#/125#)
-10 TTB

1 minute rest, then 4-minute AMRAP:

-10 lunges (135#/95#)
-6 TTB

I got 2+8 on the first, using a box step up with 65# front racked, and then 2+12 on the second with 45# barbell box step-up.  Did OK on the toes-to-bar.  Didn’t string them, but maintained grip pretty well.

Bar MU

Posted in muscle-ups, rowing, snatches on June 26, 2015 by coughingsparks

Wednesday was bar MU drills. The WoD was 3 RFT:

-7 Power snatch (70%)
-10 Bar MU
-200m Run

I did the power snatch at 80#, did jumping BMU from the 30″ side and rowed 250m. The time cap was set at 12 minutes, but it ended up being lifted and I finished in 14:04. It’s not that I can’t do jumping BMU, it’s just that I do them…very…slowly. No missed reps though.

All the weights

Posted in cleans, push press, rowing, snatches on June 23, 2015 by coughingsparks

Started the day early, in the gym by 0600, not my first choice, but much better than at the end of the day, which was my other option.  Started with:

-1 power clean
-3 push press

At the end, 2 sets at 90%

I got up to 140#, then backed down to 125# for the last two sets.  Then was 5 RM snatch, which was 95#, but the last two were definitely a little press-y.  Then was 3×5 snatch DL at 100% of 1RM, which was 115#.  Then the gymnastics 4-9-4-9-3-8 alternating pull-ups and push-ups.  The second one was really 3.5 for the pull-ups, not 4.  This new progression is going to progress too fast, I can tell already.  Not trying to be negative, but 1.) I’ve never progressed quickly on gymnastics, especially not one rep per week, and 2.) Carrying around 10-12 extra pounds is unhelpful for gymnastics skills in general. So, I’ll probably be repeating weeks a lot.

Finished up with 6x250m row with 45 second rest.  That was pretty happily consistent: 0:49, 0:50, 0:51, 0:52, 0:52, 0:52.

Handstand stuff

Posted in box jumps, handstand on June 23, 2015 by coughingsparks

Yesterday was a light day, a lot of handstand practice.  I would have like to have tried to do handstand walking assisted, but with my wound, I really didn’t want anyone near my ankles, so I just did unilateral hand loading for a while.  The WoD was 8-minute AMRAP:

-20 box jump overs/climb overs/step overs
-10 HSPU

I got 4 rounds, 23, with knees on the box pike.  I wasn’t really feeling feet on the box yesterday.