Archive for October, 2015

Three days’ worth

Posted in back squats, burpees, cleans, front squats, jerk, kettle bells, knees-to-elbows, push-ups on October 26, 2015 by coughingsparks

Wednesday was:

-100 KB swings (24kg/16kg)
-75 burpees
-50 front squats (135#/95#)
-25 HSPU

18-minute time cap

I got to 218, which is 38 into the front squats. It was tougher to do the front squats than to do the burpees. I started at 10 reps, and very quickly went to 5.

Thursday was:

-5×10 back squats at 60%
-superset with max effort push-ups

I did this at 135#. I don’t remember how many push-ups I did. Not very many. Then was 3-minute tabata each of

-Air squats
-TTB

By tabata rules, I got 14 and 3.

Friday was:

20-minutes to establish a 2RM clean and jerk, not touch and go. I got to 150#. My legs were very sore from the two days prior, almost as bad as the time we lunged 400m. I refused to squat these for this reason.

12 Days; That’s no good…

Posted in cleans, competition, dead lifts, jerk, kettle bells, pistols, pull-ups, push press, rope, rowing on October 20, 2015 by coughingsparks

I’ve done stuff, I guess.

10/9: Group WoD, unscored, Russian KBS, V-ups, Rope Climbs, Air squats. Rope climbs were beautiful thanks to aerial class, but definitely still slow.

10/13: EMOM alternating Russian twists (12 kg?), and max effort Z-sit (not L-sit, because I don’t think it’s a viable option for me). Metcon, 4 rounds, every 4 minutes of:

-12 pistols (step-ups on a box–my least favorite scale because it is way too easy to cheat, and if I don’t cheat, it is horrifically slow).
-400m run (500m row)

I got them all around 3 minutes or more. Slowest in class. Tried not to cheat though.

10/14: 12-minutes to heavy clean and jerk. This went surprisingly well and I think I got either 155 or maybe 160. It was a while ago, I don’t remember. I remember it was pretty good though. Metcon: 15-12-9-6-3 CTB pull-ups, Clean and jerk 135#/95#). 10-minute cap, I think. I got through the round of 12, which is what I predicted. I dumped the grips and went back to tape, which was better. I got a round of 5, which is pretty good for me.

10/17: 5×10 DL at 60% (175#) supersetted with 5×10 push press at 60% (95#). This was hilarious because it felt fine at the time, but I’m still sore from it. Over the next few days it felt like I was being beaten by a baseball bat. So sore. But, I did the same number as the boys, so that’s nice.

10/20: 14.1: 10-minute AMRAP 30 DU, 15 snatch (75#/55#). The good news is, I’m not getting worse at this WoD, 170, which is better than last time (166) but not as good as the actual open (183).

Uhhh…

Posted in box jumps, burpees, cleans, double unders, knees-to-elbows, overhead squats, pull-ups, wall ball on October 8, 2015 by coughingsparks

I can’t remember what I did on Tuesday’s WoD, it was 10-minute infinity ladder of:

15/30/45/60…DU
10/20/30/40…wall balls
5/10/15/20…TTB

I think I got 3 + ?. I don’t remember. Into the DU on the fourth round for sure, but not that far I don’t think.

Yesterday was 5×10 OHS at 50%, which was 75# which I dropped in the fourth round, because my mind wandered. This was interspersed with max effort pull-ups and 2 minute rest, which I got 12 on. The metcon was 4-minute AMRAP of no-extension burpees. My goal was 40 (low, I know, but I am slow on burpees and I’m hardly getting faster as I push inexorably on towards 40 years of age), and I got 51. My shoulders were definitely fried from the other stuff.

Today was a make-up from Monday, which was 2RM TNG cleans, which I made power cleans because, yeah. So I got 150 for 1 and 145# for 2. The metcon was fun, 10 RFT:

-1 clean at 85% of complex (125#)
-6 box jumps

six-minute cap

I got done in 4:54 and I’m proud to say I didn’t look at the clock once.

New grips?

Posted in box jumps, cleans, knees-to-elbows, pull-ups on October 2, 2015 by coughingsparks

Today was 3 RFT:

-21 box jumps
-15 power cleans (135#.95#)
-9 bar muscle ups (pull-ups)

12-minute time cap

I tried my new grips today and I’m not crazy about them.  I got through 2 + 28 and the pull-ups are what slowed me down.  Not that I was likely to finish even with grips that I like, but they are pretty bulky.  I’m hoping they break in.  I may have to shorten them as well.

Finished with 5-4-4-3-2 strict TTB.

5RM press, DU, high-volume back squats, rowing

Posted in back squats, double unders, presses, rowing on October 1, 2015 by coughingsparks

Yesterday was 5RM strict press, which we haven’t done in a while:

-45×5
-75×5
-85×5
-95×5
-100×5
-103×5!

The metcon was 7-minute AMRAP:

-10 goblet squats (32kg/24kg)
-30 DU

I did ok at this one, which completely came down to how fast you could do double unders, and got 4 + 5.

Today was a make-up from Monday, starting with 5×10 back squats at 50%, which was 115#, supersetted with max effort push-ups, where I got 34.  The metcon was:

-800m run (1K row)
-2-minute rest
-400m run (500m row)
-1-minute rest
-200m run (250m row)

I got 9:54, which broke down as 3:50, 1:51, and 0:49.  On the first one, I hit a lactic acid wall at 450m, going from about a 1:53 pace to about a 2:04 pace, which was impossible to recover from, thanks to the back squats.