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.

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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
-SDLHP
-Box jumps
-Push press
-Row for calories
-Rest

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…

Nancy

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.

Diane

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#
-HSPU

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