Archive for January, 2016

Open 12.2

Posted in competition, overhead squats, snatches on January 29, 2016 by coughingsparks

We started with a complex of:

-Hang snatch
-OHS

I actually did them all squatting and got 90#, which is about as good as it’s ever been. The WoD was 12.2, which was 10-minute AMRAP:

-30 power snatch 45#
-30 Power snatch 75#
-30 Power snatch 100#

I got 67, and I feel like I’ve done this WoD before, but there is no record of it.

Oh good. Bodyweight.

Posted in kettle bells, pull-ups, push-ups on January 28, 2016 by coughingsparks

Yesterday was 4×5 pull-ups and 4×5 ring dips. I technically did the pull-ups as prescribed, like I did 20, but they were broken up quite a bit. The ring dips were done with feet on the ground, at least a little bit. The WoD was 3 RFT:

-15 KB swings
-15 HSPU (push-ups)
-15 CTB pull-ups (ring rows)

9-minute cap

I didn’t finish. I knew I wasn’t going to. I got 2+19.

Back squat, clean, box jump

Posted in back squats, box jumps, cleans on January 26, 2016 by coughingsparks

Today started with 1RM for the day back squat, and then back down to 5×1 at 90%, which was 205 and 185 respectively. The WoD was 7-minute AMRAP:

-10 power cleans (135#/95#)
-15 box jumps

I got through 3+14.

Team WoD and KB Snatch

Posted in double unders, kettle bells, pull-ups on January 25, 2016 by coughingsparks

Saturday was a miserable Partner WoD, 40-30-20-10:

-Partner 1: Air squats
-Partner 2: Holds bottom air squat
Then switch
-Partner 1: DU
-Partner 2: Holds plank, then switch

12-minute cap

I was paired with 2 people, so they were acting as one, and we got 10:37. I had a run of 24 double unders on the set of 40, so thought I was doing OK, but then it devolved into sets of 2-3. I don’t like partner WoDs sometimes because I freak out because I’m making people wait. It’s stupid, but I’d rather just be responsible for myself sometimes. Not that they really cared, but still.

Today was 3 RFT:

-10 Hang KB full snatch Left
-5 BMU (pull-ups)
-10 Hang KB full snatch Right
-5 BMU (pull-ups)

12-minute time cap

It was slow going at 10:51, but apparently it was technically sound. Part of it is that I’m just slow in general, but my back got pretty well thrown out by doing that super heavy power clean the other day. I did it at 12kg as well.

15.1 Again

Posted in competition on January 22, 2016 by coughingsparks

We re-did 15.1 and 15.1A today with mixed results: 0-9 minutes, AMRAP:

-15 TTB
-10 DL (115#/75#)
-5 Power snatch

9-15 minutes:

Establish 1RM C&J

I got 93 for 15.1, which is 3 less than last year, but I was going quite slowly, even from the beginning, on the TTB. For 15.1A, I got 160#, which is 5# more than last year.

Heavy cleans

Posted in cleans, pull-ups, wall ball on January 21, 2016 by coughingsparks

Yesterday was a similar format to Saturday, in that there were four rounds, three minutes each with a two minute rest of:

-25 wall balls
-7/5 MU (pull-ups
-10 hang squat cleans (185#/125#)

I did 36, 36, 33, 31, 31.

Saturday, Monday, Today

Posted in box jumps, burpees, dead lifts, double unders, front squats, kettle bells, overhead squats on January 19, 2016 by coughingsparks

Saturday was five rounds, 3-minute AMRAP:

-30 DU
-15 DL (95#/65#)
-10 OHS
2-minute rest

I got 1+30 for the first four rounds and then I couldn’t breathe very well, so I got 45. I did, for the first four rounds, have a great day for double unders though.

Yesterday was 1RM for the day front squat, which was 175# matching a PR, and then 4×2 at 85%, which was 155#. The WoD was two partners, one doing walking lunges 100′ with 25# plate overhead and the other doing max v-ups. I can’t remember what we got. It doesn’t really matter, honestly.

Today was EMOM 10 minutes Odd: 5 good mornings; Even: max dead hang from the bar. I did it at 65# and only held on for 30 seconds. The WoD was 3 rounds for reps:

-1 min burpees
-1 min box jumps (30″/24″)
-1 min KB swings (32kg/24kg)

I got 140, which is better than I thought. I really made my money on the KB swings.