Archive for September, 2015

A little better

Posted in burpees, dead lifts, pull-ups, rowing on September 29, 2015 by coughingsparks

Today was my first day back after a bit of a hiatus since last week.  Knee felt better, but it also helps that we didn’t go below parallel a lot.  Strength was every 90 seconds for six minutes of pull-ups.  I got 14 in five sets, which is meh.  My lats are pretty tired from aerial class on Sunday, as are my forearms.  Metcon was 12-minute AMRAP of:

-12 OTB burpees
-9 DL (225#/155#)
-200m run (250m row)

It wasn’t as bad as I thought it would be and I got 3 + 21.

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More knee pain

Posted in cleans, double unders on September 25, 2015 by coughingsparks

Yesterday was ugly.  Knee still hurt and I didn’t know how bad it was until I couldn’t hit a power clean at 150#, which is doable on most days, and certainly nowhere near my PR of 165#.  It just sort of hurt worse and worse.  I did finally hit it.  The WoD, I simply shouldn’t have done, which was 3 RFT:

-10 Power cleans (185#/125#)
-10 Front racked lunges
-50 DU

90-minute cap

This was just a shit show.  It was extremely painful.  I got through 1+41 with the Rx weight and body weight lunges and it just really hurt.  Now I have three days off and I need to figure out a series of exercises that I can do and not bend my knee at all, especially under weight because it hurts.

Knee pain

Posted in burpees, knees-to-elbows, wall ball on September 22, 2015 by coughingsparks

Started Aerial class on Sunday, which was a lot of fun, but trashed my fingers and my forearms, because it is very grip-y.  Fun though.  Today was my first Crossfit since Friday and my first metcon since Thursday, and it was 13-minute AMRAP of:

-25 burpees
-25 wall balls (everyone to 10′)
-25 KTC

I got 1+41, which is a lousy score.  I am getting slower at burpees I think, and although I’m good at wallballs, when they follow burpees, it generally doesn’t go well for me.  Also, my left knee is acting up and causing me pain bending for a squat, so I was doing them one and two at a time, which is not at all typical.  I hope it’s just inflammation and nothing bad.

Four of four

Posted in cleans, jerk, knees-to-elbows on September 18, 2015 by coughingsparks

Today was just 1RM C&J.  My legs were still pretty tired, so it was definitely going to be a power clean today, and I did it at 155#, which is about 10# off my PR, but not a real surprise.  I didn’t expect to PR today, and 155# isn’t too bad.  I actually missed 155# twice.  The first time, I just didn’t pull it right and the second time, I totally over-thought the jerk.  Just stood there with it racked for a good 15 seconds.  Cashed out with 5-4-3-2-2 strict TTB.

Pause squats/rowing/lactic acid team WoD

Posted in Uncategorized on September 17, 2015 by coughingsparks

Yesterday was 20 minutes to 2RM pause back squat (2 seconds):

-45×10
-95×2
-115×2
-135×2
-155×2
-165×2
-175×2
-185×2

A lot better than I thought.  Finished up with a 2K row, which also went better than I thought at 7:30, not a PR, but pretty good.

Today was a 13-minute AMRAP team WoD:

-40 calorie row (20 each)
-30 air squats (synchronized)
-20 ring dips (10 each)

I was the second to row, and although I was fine at it, being the second rower sucks for the air squats and makes a lot of lactic acid in the quads.  I know I’m going to be sore tomorrow.  Modified the ring dips, but I’m hoping bands might make a comeback.  In any case, we did OK at 3 rounds.

I’m not bad, just slow

Posted in cleans, jerk, thrusters on September 15, 2015 by coughingsparks

Started with every 90 seconds for 12 minutes (eight sets):

-High hang clean
-Hang clean
-Jerk

I split jerked and got to 140#. The WoD was:

-50 clusters (115#/75#)

7-minute cap

The best athletes in the gym were finishing in 6:42, 6:47, so I did not have high hopes. I lost count midway through, but I think I got 33 or possibly 37, but I didn’t even come close to finishing…

Pause Squats/Wall Balls/Burpees

Posted in back squats, burpees, push-ups, wall ball on September 14, 2015 by coughingsparks

Saturday was 5RM pause squats:

-45×7
-95×5
-115×5
-125×5
-135×5
-145×5
-155×5

I probably could have gone up, but it was looking good at 155, so I stuck with it. The Metcon was:

-80 Wall balls
-40 burpees
-400m run (500m row)

12-minute time cap

Finished in 11:09. I did about as expected. I did the wall balls in just over 3 minutes, was the first one off, and then totally choked on the burpees. They took about 6 minutes, which is glacial. I was stepping up towards the end.

In other news, I’m starting Aerial circus class on Sunday, which will be very core-centric, so I may find some motivation to start the push-up progression again (which I did, 20# vest, back from the beginning 5-4-3-2-2), also did 4-minute Tabata this morning alternating hollow hold and superman. I did the whole thing as prescribed, which is sort of a big deal, like not pulling in a leg. So, we’ll see how this mostly-gymnastics-based thing goes.