Archive for March, 2016

EMOM rowing OHS box jumps

Posted in box jumps, overhead squats, rowing on March 31, 2016 by coughingsparks

Yesterday was 15-minute EMOM:

-Row 15/10 calories
-9 OHS (95#/65#)
-12 box jumps

I did 15 calories. I made it OK every minute and it was very tough. I do have more energy with my new diet template and am doing intra-workout 1 scoop whey and some juice with water. Works as well as Vitargo and doesn’t taste terrible.

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God-is-Watching Squats

Posted in double unders, front squats on March 29, 2016 by coughingsparks

Today was 3 of:

-FS 5-sec pause
-FS 3-sec pause
-FS

All no more than 70%. I did it at 125#, and I call it a God-is-watching squat because you can’t bounce out of the bottom, although it is tempting. The WoD was 3 RFT:

-25 air squats
-50 DU

8-minute time cap

I didn’t have the best day ever of DU, and did it by the skin of my teeth at 7:49.

Tossing heavy stuff around

Posted in burpees, cleans, jerk, rowing on March 28, 2016 by coughingsparks

Saturday was:

-800m run/row
-15 PC (185#/125#)
-600m run/row
-12 PC
-400m run/row
-9 PC
-200m run/row

For once, I did an even Steven row, because of all the pulling movements, which was the right choice. I got 14:37.

Today was 2 split jerk from the rack, and I got up to 155#, a little pushy, but not too bad. The WoD was an 8-minute Tabata of:

-Hollow hold
-Burpees
-Plank hold
-Burpees

I kept my burpees consistent at 5, which is pretty fast for me.

What’s better than doing 14.5 (again)?

Posted in cleans, front squats, jerk, shoulder hell on March 25, 2016 by coughingsparks

NOT doing 14.5 again. It was programmed as 16.5 but because I did not sign up for the Open, I do not have to do it. I have done it three other times; I didn’t even really want to do it the first time, so…I’m not doing it. So, I made up my own day, starting with a barbell complex of:

-Squat clean
-Front squat
-Split jerk

I got up to 155#, which is about what I expected. I then repeated a very old Crossfit Ithaca WoD 5 RFT:

-2 press (95#/65#)
-4 push press
-6 push jerk
-20 DU

I took just over four minutes off of my time from three years ago, going from 10:37 to 6:28, so that was good.

Abs

Posted in box jumps, kettle bells, L-sits on March 24, 2016 by coughingsparks

Yesterday was every 90 seconds for 7:30 L-sit. I did about fifteen seconds each time, with a z-sit. I don’t know. I’m not great at it. I don’t try all that hard at it. I used to be good but it would have to take effort every day and I’m just not there right now. The WoD was 10-minute AMRAP:

-40 box jump overs
-30 Russian KB swings (32kg/24kg)
-20 v-ups (suitcases)

I did better than I thought I would with 2+8. I weighed myself yesterday too and was 207.8.

3 out of 4 ain’t bad?

Posted in burpees, rowing, thrusters on March 22, 2016 by coughingsparks

Today was 16-minute cycle:

-1st minute: 45 sec row for calories (15 sec “rest”–really means transition off the rower)
-2nd minute: 21* thrusters (95#*/65#*)
-3rd minute: 15* burpees
-4th minute: rest

* Most people, including me, scaled the weight; I scaled to 45#. I also scaled the reps down to 17 on the thrusters and 12 on the burpees. The score was total calories on the rower, or so I thought. I got 67, the highest in class including the males, but the other score was the lowest reps on the other stuff. I actually did great for the first 3 rounds, maintaining 17 and 12 consistently, and then it all fell apart in the last round, where I got 10 and 9 respectively. I did do well on the other three though.

Snatch woes

Posted in renaissance periodization on March 21, 2016 by coughingsparks

Today was 15 minutes to establish a 2RM full snatch, which went about as well as one would expect, 65#. As soon as I put on 70#, it turned into a power snatch. The WoD was 3-minute AMRAP power snatch at 75% of 2RM, so I put 55# on the bar and did 18.

I started Renaissance Periodization today to attempt to drop weight because I am too heavy and haven’t been paying attention lately to what I put in my mouth. I weighed myself this morning and was 209.4.