Archive for February, 2016

Saturday and Monday

Posted in box jumps, cleans, dead lifts, double unders, front squats on February 29, 2016 by coughingsparks

Saturday was a 1RM power clean, which I did at 160#? I think? The metcon was 7-minute AMRAP:

-6 DL (265#/185#)
-50 DU

I took the number down to 20 DU and got 4 rounds even.

Today was 6RM FS, which was 145#. The WoD was an 8-minute Tabata of box jumps and v-ups (which I did modified) and I got 6 and 11 respectively.

Front squats and Isabel

Posted in front squats, isabel on February 26, 2016 by coughingsparks

Did open gym today because they were doing 16.1 in the main gym, which I wasn’t going to do. So I did a heavy set of 5 FS at 155#. I followed it with my second Rx Isabel, 30 snatches for time at 95#, and got 7:36. That’s one second faster than when I did it 16 months ago. Most were muscle snatched and pressed. I guess it still counts though.

EMOM x2

Posted in box jumps, overhead squats, pull-ups, thrusters on February 25, 2016 by coughingsparks

Yesterday was 8-minute EMOM:

E: 10 thrusters (115#/75#)
O: 10-15 CTB pull-ups (I did jumping)

2-minute rest

8-minute EMOM:

E: 10 OHS (95#/65#)
O: 10-15 box jumps

The idea was to do around 30 seconds worth of work and have around 30 seconds of rest. I did 10 jumping CTB pull-ups (and my calves are sore today), and 10 box jumps. It worked out to about 30 seconds each time and it was a good bit of exercise.

Long pause back squats

Posted in back squats, double unders, kettle bells on February 23, 2016 by coughingsparks

Today was 15 minutes to establish 1 back squat with 5-second pause, 2 regular. I got up to 175#, but I feel like I had more in the tank. You never know with these weird ones. The metcon was 7-minute AMRAP:

-30 DU
-15 KB swings (32kg/24kg)
-10 jumping air squats

I did it at 3+14. I could have gone faster.

Burpees and more burpees 13.1

Posted in box jumps, burpees, competition, rowing on February 22, 2016 by coughingsparks

Saturday was 4 rounds for reps (each round) of:

-Minute 1: 45-second row for calories
-Minute 2: Box jumps
-Minute 3: Burpees
-Minute 4: Rest

I got 48, 48, 38, 38. I always think I’m going faster than I actually am on burpees. Oh well.

Today was a repeat of 13.1, 17-minute AMRAP:

-40 burpees
-30 snatches 45#
-30 burpees
-30 snatches 75#
-20 burpees
-30 snatches 100#
-10 burpees
-AMRAP snatch 120#

I got the exact same score as three years ago: 146.

Open-ish cluster pull-up

Posted in cleans, pull-ups, thrusters on February 19, 2016 by coughingsparks

Today was EMOM until failure, then 8-minute AMRAP:

-3 clusters (165#/110#), 5 CTB pull-ups (pull-ups)
-3 clusters, 7 CTB
-3 clusters, 9 CTB
-3, 10
-3, 11
-3, 12

Two scores, for making it through each minute, and then a final AMRAP score. I got 2 rounds as an EMOM and then 5 + 2 total. It’s about what I expected, no worse, no better. It was actually a relief to get back to the barbell.

Pause front squats/dubs/hollow rocks

Posted in front squats on February 18, 2016 by coughingsparks

Yesterday was heavy set of 3 front squats with 3-second pause; I got up to 150#. The WoD was EMOM even: DU, odd: hollow rocks. I didn’t count.