Archive for September, 2016

Aaaaand there it is

Posted in box jumps, cleans, front squats, jerk, thrusters on September 29, 2016 by coughingsparks

Yesterday was establishing a 1RM clean and jerk. I was a good girl: I did them as squat cleans, getting all the way up to 155#, and then I pulled 165#…aaaaand it turned into a power clean, just like that. It’s great in a way because hey, I can power clean 165#, but then I tried to squat it and I dropped it, so there that is.

The WoD was AMRAP 5 minutes:

-Squat clean and jerk 165#/110#

I got 21 but I do have to say, they told us we could cluster it, which I did because I was thinking that if the barbell is moving up anyway, just press it out and save time.

Today was a make-up day because the gym is closed for the next three days. So I made up Friday’s WoD, which was to re-test a 1RM push press from the rack. Big mistake. I did super-heavy STO yesterday and I just was not up to it, missing my PR by 20# at 135#, but that ended up being a blessing because the WoD was 5 RFT:

-5 push press at 60% of push press weight
-5 FS
-15 box jump overs

10-minute cap

I did it at 85# and just barely made it at 9:41.


Saturday, Monday, Tuesday

Posted in box jumps, burpees, kettle bells, knees-to-elbows, pull-ups, push-ups, rowing, snatches, wall ball on September 27, 2016 by coughingsparks

Saturday was 10-minute AMRAP:

-10 TTB
-20 Walking lunges
-10 Russian KB swings (32kg/24kg)
-20 wall balls

Had a great day for TTB, PR’ing at 9. Got 3+2, I think.

Monday: 1RM DL, which we haven’t done in forever, got 275#, which is about what I got last time, I think, definitely not a PR. WoD was:

-800m run
-30 TTB
-400m run

8-minute cap

Got through it in 6:41, with rowing and with KTC, because no. We just did them the previous WoD day.

Today was a partner WoD, 20-minute AMRAP:

-100 wall balls
-80 HSPU
-60 burpee box jump overs
-40 Full snatch (135#/95#)
-20 MU

Got 1+15, I scaled to PU, and we both snatched 45#, I did pull-ups as well.

Embrace the suck

Posted in airdyne, burpees, rowing on September 23, 2016 by coughingsparks

Wednesday was:

-75 calorie row (4-minute time cap)
2-minute rest
-1-mile run
2-minute rest
-50 burpees

I got the row in 3:37, did 75 calories on the air dyne after for 13:50, and finished in 21:04. I sold my soul for the rowing time, and was pretty well done for the rest. I couldn’t stop coughing during the air dyne and stepped all my burpees.

Snatch EMOM

Posted in dips, double unders, snatches on September 20, 2016 by coughingsparks

Today was a 15-minute EMOM:

-5 squat snatches
-5 strict ring dips
-50 DU

I did OK. I did the squat snatch at 55#, which is very light, but they looked and felt pretty good. The ring dips I did with a red band, the lightest. I got between 44-50 DU and made it through on the last three rounds.

Cleans, Back squats

Posted in back squats, double unders, front squats on September 19, 2016 by coughingsparks

Saturday was 15 minutes to 1RM pocket clean and jerk, which I got to 145#. It was OK. WoD was 6-minute AMRAP:

-5 Front squats at 70% of complex weight
-50 DU

I got 3+2 with 105#. Had a spectacular day of DU, with a run of 44, not a record, but a pretty amazing string for a WoD.

Today was re-test for back squats, a 5RM and then a 1RM. I knew from the beginning that my 1RM was doomed. Not that I would have PR’d with different build-up, but I would not have tried to do 5RM as a build up for 1RM ever, ever. That said, I got 175# and 205#. I have no idea if that first one is a PR. I doubt it. I know the second one is not, it is off by 16#.

Tuesday, Wednesday, Friday

Posted in back squats, box jumps, burpees, pistols, push press, push-ups, rope, snatches on September 16, 2016 by coughingsparks

Tuesday: 10-7-5 back squat with 10-7-5 push press from the floor. I got 140,150,160 and 103,113,123, up 5 pounds and 1 pound respectively.

Wednesday: 10 minutes to 5 RM T&G Power snatch, got up to 100×4. A little curl-y.

WoD: 10-minute AMRAP:

-10 power snatch (95#/65#)
-10 Bar-facing burpees

I got 4+15, I think, on this one. I did well, in any event.

Today: 13-minute AMRAP
-20 pistols
-5 strict HSPU
-10 kipping HSPU
-10 box jumps (30″/24″)
-1 legless rope climb

I didn’t do any of that except the box jumps. I used a band for the pistols, I did 5 pike push-ups and 5 regular push-ups, and I did a regular rope climb. I didn’t do very well, getting 2 + 20, but I also wasn’t trying all that hard as it is a WoD full of things that I am truly awful at. So it was more like strength, really.

Saturday, Today

Posted in burpees, cleans, pull-ups, rowing, thrusters on September 12, 2016 by coughingsparks

Saturday was the following chipper:

-50 calorie row
-40 thrusters (95#/65#)
-30 Bar-facing burpees
-20 thrusters
-10 MU

12-minute time cap.

I sold my soul to the devil for a very speedy rowing time of 2 1/2 minutes or thereabouts, because I was done following that. I sought to do the thrusters 10 at a time, but that ended up being a laughable goal, it was actually five pretty consistently. The burpees were slow, even for me, doing them two at a time. I got 111 total. I don’t know. Bar-facing burpees always and without fail give me a headache for the rest of the day, and I spent some time sleeping on the couch. I was actually exhausted all weekend; I don’t know what that was about .

Today was 18-minute AMRAP:

-400m run/row
-5 power cleans at 65% of 1RM
-15 CTB pull-ups
-2 minute rest

This was a weird one. I was not having the best day ever for kipping pull-ups, so I scaled to 8 regular pull-ups, which I was still doing in 5 sets. I got 3+6 at 105#. It wasn’t the worst thing ever. Most of my rowing splits were under 1:50.

Also, I started a gymnastic progression back up, 5-4-3-2-2 on both strict TTB and push-ups.