Archive for August, 2016

Starting from scratch

Posted in back squats, push press on August 29, 2016 by coughingsparks

Because it has been a long time since I posted, I am not going to attempt to back-date; I’m just going to start from here. Today was super-sets of:

10-7-5 Back squat
10-7-5 push press from the floor

I got 135-145-155 and 102-112-122 respectively, up 5# on the back squat since last time and 2# on the push press. I’m thinking this might be it though because it was reallyreallyreally hard.

What? Burpees?

Posted in burpees, kettle bells, rope on August 16, 2016 by coughingsparks

Today was a Fight-Gone-Bad style interval WoD, 16 minutes, 4 rounds for reps:

-1 minute burpees
-1 minute KB snatch alternating
-1 minute rope climbs
-1 minute rest

I was ridiculously consistent on this with 16, 18, 1 every round, for a total of 64, 76, and 4, or 144. The crazy part is that I beat a lot of better people on the burpees. Don’t ask me why; I just had a great day for burpees.

Another 4-day Hiatus

Posted in front squats, knees-to-elbows, push-ups on August 15, 2016 by coughingsparks

My right hip hurts for no apparent reason, despite taking a four-day hiatus. But I did go back today, again by myself (I hope this is it for open gym), for 5 RFT:

-10 HSPU (push-ups)
-11 FS at 50% 1RM clean
-12 TTB

15-minute time cap

I did it at 75# and got it in 15:03. I was able to string a bunch of TTB, which was helpful, because I wouldn’t have gotten so close to the time cap. So that’s now a thing I can do.

Tuesday, Wednesday

Posted in back squats, burpees, cleans, dead lifts, push press, rowing on August 11, 2016 by coughingsparks

Tuesday was fun strength, 10-7-5 back squats, superset with 10-7-5 push press from the floor. I got 125, 135, 145 and 95, 105, 115 respectively.

Yesterday was horrible intervals, 20 minutes:

3 minutes:
-400m run/row
-AMRAP Bar-facing burpees
-1-minute rest

3 minutes:
-400m run/row
-AMRAP power cleans (135#/95#)
-1-minute rest

-Bar-facing burpees
-DL (185#/125#)
-Bar-facing burpees

I got 17 each for the power cleans and DL, and 28 total burpees. Eh.

DT, FGB, Monday

Posted in DT, fight gone bad, pull-ups, snatches on August 8, 2016 by coughingsparks

Friday was DT, which is a great WoD and I wondered where it had been all my life, 5 RFT:

-12 DL (155#/105#)
-9 HPC
-6 STO

I got a very good time of 8:14, one of the best of the day, but it’s also all things I’m good at, tossing around a pretty heavy barbell without EVER having to squat it. Yes, ma’am.

Saturday was Fight Gone Bad, 3 rounds, five exercises, one minute per exercise, for reps:

-Wall balls
-Box jumps
-Push press
-Row for calories

I got 270, which broke down as 105, 85, 80. This is by no means a PR, but definitely better than last time. I didn’t fall off as sharply, in other words, and my score was much better as a result. I really make my money on the wall ball, the SDLHP and the push press, not so much on the row. But I like Fight Gone Bad as a rule.

Today was 1 minute on, 1 minute off for 10 minutes of plank on hands, which was OK. I had good music because, like I have been lately, I was by myself. The WoD was:

-3-6-9-12 Snatch (115#/75#)
-9-15-21-27 CTB pull-ups

12-minute time cap

I did it with regular pull-ups and got 65. Because I’m not actually in the class, I missed that you could mess with the rep scheme to finish. Oh well. I got all the snatches. I doubt I would have gotten any more pull-ups any other way…


Posted in nancy on August 4, 2016 by coughingsparks

Yesterday was Nancy, 5 RFT:

-400m run (500m row)
-15 OHS (95#/65#)

16-minute time cap

I ignored the time cap, as usual, and got 16:45, slower than my last two.


Posted in diane on August 2, 2016 by coughingsparks

Diane has always been a bit of a crapshoot for me, and I don’t think I’ve ever done the same scaling twice, 21-15-9:

-DL 225#/155#

I did it with regular push-ups and got 6:02, so that’s good.