Archive for August, 2015

It’s a Bar Muscle Up Workout

Posted in cleans, muscle-ups on August 28, 2015 by coughingsparks

Today was EMOM 12 minutes:

-1 full clean and jerk

I got up to 135# with fairly decent form. I’m never going to like squat cleans; I’m just gonna put that out there. But it was OK. The WoD was:

-10-8-6-4-2 Bar muscle ups
-2-4-6-8-10 Power cleans (225#/155#)

10-minute cap

I finished in 7:58 with 95# and jumping bar muscle ups. The nice thing is that I didn’t miss a single rep. And I didn’t break up the cleans until the last set.


Finally Something I’m Good At

Posted in presses, wall ball on August 27, 2015 by coughingsparks

Yesterday started with 3×3 press with 3-second pause:


Finished with 4 RFT:

-25 wall balls
-25 sit-ups
One minute rest

I got a nice, brisk time of 9:00. I’m always glad when it’s stuff I’m good at.

Slow Chipper

Posted in box jumps, double unders, jerk, pull-ups on August 25, 2015 by coughingsparks

Today started out with 3-minute Tabata, alternating hollow body hold and Superman hold. I maintained the hollow body without pulling in a leg, which is unusual. Supermans are and always will be easier. We then did max effort chest-to-bar pull-ups. I did zero. Then I tried again with regular pull-ups and got 2. The metcon was:

-50 (unbroken) DU
-20 STO (145#/100#)
-30 box jumps
-40 pull-ups
-50 DU
-40 pull-ups
-30 box jumps
-20 STO
-50 DU

I got through 11 box jumps of the second one, scaling the pull-ups back to 20. It was slow and arduous and not terribly successful.

Chief-ish and HPC

Posted in chief, cleans, jerk, knees-to-elbows on August 24, 2015 by coughingsparks

Saturday was a version of The Chief, 5 rounds, 3 minutes each, with a one-minute rest between of:

-3 Power cleans (135#/95#)
-6 push-ups
-9 pistols (the original has air squats)

I got 3+2, 2+12, 2+3, 2+5, 2+7 modifying the pistols. I am quite sore from the push-ups today, but I did them pretty well, I think.

Today was every 90 seconds for 15 minutes (11 rounds):

-Clean pull
-Hang power clean
-Push jerk

I got up to 145#. The WoD was 9-minute AMRAP:

-10 power cleans at 65% of 1RM
-6 TTB

I got through 4+8 with 105#. It’s a lot of cleans, it’s very grippy, and my back started to hurt towards the end, so I wouldn’t say it went all that well. I was muscle cleaning for most of it, I would say.

Good rope climbs/OHS/rowing

Posted in overhead squats, rope, rowing on August 21, 2015 by coughingsparks

Today was a fun team WoD, teams of three, chipper-style, one at a time, 20-minute AMRAP:

-25 rope climbs, divided however
-120 OHS (95#/65#)

Use remaining time to do 10-calorie at a time row as many as possible. Our team of three got to 50 calories. I had great rope climbs and did the OHS like they were air squats. The row was no problem either. It was a 0600 class, which didn’t feel great, but what I discovered is that having tons of water is the key to having a successful class.

Handstand stuff and Tabata

Posted in burpees, double unders, handstand on August 20, 2015 by coughingsparks

Tuesday was some handstand walk stuff, going into the wall a few steps, which was fine.  The WoD was 9-minute AMRAP:

-10 hand taps
-10 V-ups
-10 superman rocks

I got, like 5 + 10, maybe?  I don’t remember.

Yesterday was Tabata not for counting, 4 minutes each:

-Air squats
-No extension burpees
-Double unders

It was OK.  I didn’t have anything left for double unders at the end.  I’m looking forward to getting out of de-load week.

Pause BS, push-ups, wall balls

Posted in back squats, push-ups, wall ball on August 17, 2015 by coughingsparks

Today started with pause back squats 4×3 at 60%:


Coach Jim literally made us count out loud “one one-thousand, two one-thousand,” which made it more difficult because you couldn’t hold your breath. The WoD was supposed to be death by sprinting the length of the gym, and then 50 wall balls with a 15-minute time cap, but I did push-ups instead and got through 9 rounds + 4, to 12:09 with the wall-balls.