Archive for May, 2016

Three more days, including Murph

Posted in cindy, double unders, jerk, knees-to-elbows, murphy, overhead squats, rowing on May 31, 2016 by coughingsparks

Saturday was pretty good, 3 RFT:

-500m row
-20 TTB
-10 STO (135#/95#)

12-minute time cap

I did KTC and got it in exactly 12:00. Not too bad.

Yesterday was Murph, which I did like I did it last year:

-2k Row
-10 rounds of Cindy
-5 pull-ups
-10 push-ups
-15 squats
-2K Row

I did way worse than last year, like 9 minutes worse with 57:00. I got it in 48-something last year. I was not at all motivated. Cindy is so boring. I may have to listen to music next time because I just wasn’t feeling it. The rest of the day I was exhausted too, and not in a good way.

Today was a bit of a de-load, 12-minute AMRAP:

-10 OHS light
-40 sec DU
-20 V-ups

I did it at 45# and did suitcases instead.

Back in ONEderland, BUT…

Posted in box jumps, burpees, pull-ups, renaissance periodization, thrusters on May 26, 2016 by coughingsparks

Stepped on the scale and got 199.6 today, so I’m back in 1derland, which is nice, but I am definitely sick, coughing, sore throat, low energy. So of course, yesterday was a lung burner, 16-minute AMRAP:

-50 box jumps
-40 thrusters (95#/65#)
-30 bar over burpees
-20 CTB pull-ups

What can I say? It went badly. I made it into two of the pull-ups, with burpees that was crawling down to the floor, crawling back up, jumping, and then catching my breath, and I mean on every burpee. It was bad. I’m glad I’m off today.

Yeah…Power, not Squat

Posted in cleans, push-ups on May 24, 2016 by coughingsparks

Today was 15 minutes to establish 1RM clean, was supposed to be a squat clean, but no. I was not about to do that today, not after 8 days off, and then wall balls, squat all the things on Saturday, 1RM back squat yesterday, just no. I got to 155#, but it was ugly. The WoD was 7-minute AMRAP:

-3 Power cleans (185#/125#)
-9 push-ups

I got 4+5. Meh. The push-ups were hard.

Hero WoD, 1RM Back squat, 2K row

Posted in aveline, back squats, rowing on May 23, 2016 by coughingsparks

Saturday was Aveline, a new hero WoD for one of our coaches, who delivered her daughter stillborn on 4/20. 2 partners:

-800m run (row, both partners go together)
-30 squat snatch 135#/95# (can be divided)
-800m run
-30 squat clean and jerk (can be divided)
-800m run
-5 rounds of Mary (her other daughter’s name is Mary, may be divided)
-10 pistols
-15 pull-ups
-800m run

I was paired with one of the best athletes in the gym; I think she played or plays D1 ice hockey or something. She did the weights Rx’d; I did them with an empty bar because I was very sore and tired from the previous day and I really had nothing to prove AND I wanted to ease back in AND not slow her down much (she was easy going and very nice). She did the HSPU, I did the pistols, modified, and we divided up the pull-ups and actually, I had a spectacular day for those, getting a set of 8 right out of the gate. We ended up finishing in 27:50, which was not bad.

Today was 1RM back squat, not the best day to do it really. I thought I did 205#, but because I’m bad at bar math, I actually did 215#, which is only 6# off of my PR. I did a 2K row and told myself really any time below 8 minutes would make me happy. My quads were on fire, but I finished in 7:36, which is not too bad.

Very deconditioned

Posted in back squats on May 20, 2016 by coughingsparks

Had eight days off due to a trip, so came back for the first time today and it was fairly awful. Started with 5-3-1 back squats and got 165, 175, 185. Finished with AMRAP x3:

-1 minute wall balls
-1 minute push-ups
-1 minute DU

I did singles and didn’t keep track of my score. My body didn’t want to move at all.


Posted in back squats, cleans, pull-ups, wall ball on May 11, 2016 by coughingsparks

Today I started with a heavy set of three pause back squats, got up to 165#.  Did 4-4-3-3-3 pull-ups as well.  The WoD was 6-minute AMRAP:

-25 wall balls to 10′ target for everyone
-20 pull-ups (I did 10)

1-minute rest, then 7-minute AMRAP:

-20 pistols (lunges)
-10 power cleans (115/80)

I got 1+32 and 3+4 or something like that.  I wasn’t feeling it today and by all rights should have taken today as a rest day.  I couldn’t string the pull-ups and the lunges just hurt.

Two days

Posted in box jumps, burpees, dead lifts, knees-to-elbows, overhead squats, pull-ups, push-ups, rowing, snatches on May 10, 2016 by coughingsparks

Yesterday I did on my own 5RM front squat at 145#, and did 6-5-4-3-2 strict TTB. In class we did EMOM:

-Even: 3 pull-ups
-Odd: 7 ring push-ups

It was supposed to be muscle ups and HSPU, but you know. It was nice because it meant I didn’t have to try and find the time to do it on my own.

The WoD was three rounds, four minutes each:

-400m run/row
-5 DL at 80%

At 12:00, 400m sprint. I did it at 225#, and did my sprint at 1:21, which is pretty slow, really, but I went too hard in the beginning. I should have been smarter about it.

Today I did snatch balance for 3 by myself and got up to 80#. The fact that I can’t snatch balance a ton is, I think, diagnostic of my larger issue with the full snatch, which is, well, balance. It’s not that I can’t snatch balance, it’s just, as with my full snatch, it gets slower and slower as the weight gets heavy, which defeats the purpose. I also did 3-4-3-3-3 pull-ups.

The actual WoD was 4 RFT:

-15 burpee box jump overs (24″/20″)
-10,8,6,4 OHS (225#/155#)

15-minute time cap.

I finished in exactly 15:00 with 95#. As one might imagine, the OHS was not actually the reason for the speed (or lack thereof), it was the burpee box overs. The OHS I actually did unbroken, except for the set of 4, where I accidentally dumped on the second rep.