Archive for December, 2015

2 days with a big gap

Posted in jackie on December 29, 2015 by coughingsparks

The last time I trained was 12/23, and did a horrible double Jackie, 2 RFT:

-1000m row
-50 thrusters (65#/45#)
-30 pull-ups

20-minute time cap

I know I’m not good at Jackie, so I got 1+1 and used the second 1000m row to cool down, really. I then took another 5 days off due to feeling crappy and the holiday, so trained again today for the first time since then, doing the at-home WoD of 10-minute tabata air squats (that would be 20), and got between 10-13, certainly not a great score, but at least I was moving, followed by a 100-hollow rock cash-out. I had done tabata of hollow hold and Superman the day before, but this was the first met-con-ish thing that I had done.

Another PR…Wha???

Posted in cleans, competition, jerk, knees-to-elbows on December 22, 2015 by coughingsparks

We repeated 13.4 today, which was a 7-minute AMRAP:

3,6,9,12,15…
-C&J 135#/95#
-TTB

I got 62, which is better than the other 2 times I’ve done it, both of which were 55. My wrist felt better although it still does hurt. I dumped every rep, even from the beginning to save my wrist, but I think it was a good strategy as well.

Three more days

Posted in back squats, burpees, cleans, double unders, overhead squats, pull-ups, push-ups, snatches on December 21, 2015 by coughingsparks

Friday: max strict pull-up test: 5, max effort push-ups 12, pretty bad. Metcon: AMRAP 8 minutes 12 push-ups, six cleans 185/125, 3 rounds+???.

Saturday: Hang snatch, snatch, OHS, did it the other way around and did better than usual 75#, metcon 7-minute AMRAP 10 OHS (95#/65#), 10 pull-ups, 3 rounds, 12, I think.

Monday: I sprained my wrist somehow Saturday, and now it hurts a lot, so I had to modify today’s workout quite a bit. It was 1RM for the day and then 3×3 with explosive out of the bottom at 75%, which was 205# and 155#. The metcon was 4RFT 8 bar step ups at 65#, 16 OTB burpees and 32 DU. I did it with singles and used hex dumbells for the burpees and got 3+10.

Easing back in slowly

Posted in dead lifts, double unders, knees-to-elbows, rowing, wall ball on December 17, 2015 by coughingsparks

Yesterday was my first metcon in a week, and it was a good one for easing back in, 3 RFT:

-400m run (500m row)
-20 wall balls
-10/7 MU (15 pull-ups/ring rows)

15-burpee penalty for any breaks

Well, I had no intention of doing a single burpee yesterday, so I did ring rows and got 12:50. It was challenging but not vomit-inducing.

Today was 4 RFT:

-10 DL at 50% (140#)
-15 TTB
-50 DU

10-minute cap

I scaled it to KTC and took the DU down to 30 and got it in 9:30. I tried to choose scaling that would be reasonably achievable in 10 minutes and I feel that I made good scaling choices.

Sick…and then a PR???

Posted in back squats on December 15, 2015 by coughingsparks

I had been off of Crossfit for five days, thanks to a stupid cold, so today was my first day back, and we did a 1RM back squat. I didn’t expect any greatness, anything over 200# would have been fine, and I didn’t have a belt, but I did manage to PR by 1# at 221#. This is actually a big deal to me BECAUSE it was unbelted so…win.

Dogging it

Posted in burpees, knees-to-elbows on December 10, 2015 by coughingsparks

Yesterday was so utterly not my WoD that I barely tried: 14-minute AMRAP:

-60 OTB burpees
-40 TTB
-20 squat snatches (135#/95#)
-10 BMU

I got 100, mostly because I didn’t want to squat snatch anything. I put 55# on the bar because I needed something to jump over on the burpees. Also, we just did them with 14.5, so I didn’t feel a compelling need to rush. I’m definitely feeling sick today too, and didn’t have a ton of energy yesterday.

Smorgasbord

Posted in back squats, kettle bells, pull-ups, push-ups, rowing on December 8, 2015 by coughingsparks

Saturday was, for time:

-1000m row
-200′ Farmer’s carry
-40 alternating 1-arm KB clean AHAP
-30 V-ups

I think there was a time cap, but I don’t remember. I think I finished in 7:24, with 16kg KB clean and suitcases for V-ups.

Today was 3×3 back squats at 90% (LOL), 3×3 HSPU or weighted push-ups and 3×3 (weighted?) strict pull-ups. I did my back squats at 175#, although 190# was my 90%, but 175# felt good and looked good as far as I know, so that’s what I did. I did my push-ups with 25# plate, which is actually harder than a vest because of how it’s distributed. I did my pull-ups strict with body weight, which was fine. Sort of a light day, which is nice, but tomorrow is going to hurt.