Archive for November, 2016

Break and then 2 days

Posted in burpees, cleans, double unders, front squats, pull-ups, snatches on November 29, 2016 by coughingsparks

Yesterday was 7 by 1 squat clean, 4 front squats at 60%, which was 105#. I went a little light because I was off for four days for Thanksgiving and out of town. I forgot my sneakers and I just didn’t want to try that hard. The WoD was:

-30 Bar-facing burpees
-30 seconds rest
-30 Bar-over burpees

7-minute cap

I did OK in the beginning, but hit a wall on the second round after about 10, and then barely made the time cap at 6:43.

Today was 12-minute AMRAP:

-75 DU
-15 Power snatch (75#/55#)
-7 Ring MU (kipping pull-ups)

I ended up with 2+82. It was OK. I’ve been doing all right at double unders lately.

Three Days

Posted in dead lifts, jerk, pull-ups, rowing, wall ball on November 22, 2016 by coughingsparks

Friday: 1RM DL, meh at 275#, the same as it was at the beginning of the cycle. The metcon was a 1-mile run/2000m row for me, at 7:54, obviously not trying to set any records here, just get through it in under eight minutes, TBH.

Saturday: 14-minute AMRAP:
-2/4/6/8/10/12…Muscle ups
-15 wall balls

I got through the set of 12, I think, plus 4 or thereabouts. I don’t remember.

Monday: Weather interfered, didn’t go.

Today: 1RM weird 2-second pause jerk, 2 seconds in the dip, 2 seconds over head. I don’t know, I didn’t care for it and only did 135#, which is not nearly as much as I think I can do. The metcon was 3 RFT:

-30 air squats
-10 STO 155#/105#

8-minute time cap

This was a generous time cap; I don’t think anyone DNF’d. I got 5:43.

Sore shoulders

Posted in double unders, push-ups, rope on November 17, 2016 by coughingsparks

Yesterday was a 10-minute AMRAP of:

-50 DU
-12/9 sHSPU
-1 Legless rope climb

I got 3+21, using a regular rope climb. My handstand push-up devolved into a regular push-up, which then devolved into a knee push-up because my shoulders were completely fried from the previous day. I also had pulled a muscle in the left side of my neck, so that didn’t help anything.

Heaviest Kettle Bell EVER

Posted in kettle bells, knees-to-elbows on November 15, 2016 by coughingsparks

Today was 5 rounds of 4 minutes:

-25 KB swings (32kg/24kg)
-20 pistols
-15 TTB

I was the only person of the day up until then to do the KB swings Rx and unbroken to boot, but I scaled the rest way back, to body weight lunges and, like, 6 TTB because I could not string them together and got 2:30, 2:21, 2:20, 2:24, 2:24. I probably scaled too much, but it was still difficult.

Partner WoD, Clusters

Posted in burpees, cleans, double unders, overhead squats, thrusters on November 14, 2016 by coughingsparks

Saturday was a 2-person relay AMRAP 15 minutes:

-10 OHS (135#/95#)
-50 DU

One person would do a round and then the other. I did it at 65#, and started with Rx DU, and then went down to 40 and we got 11+25. Unexpectedly, I did PR my DU with 61 during the warm-up, so there’s that…

Today was 1RM cluster, which I don’t ever recall doing, but I did OK at with 145#. I don’t have the strongest front squat in the world, but once it’s up and on my shoulders, I’m golden. The WoD was 7-minutes of bar-facing burpees WITH and EMOM of 2 clusters at 155/105. I did better than I thought at this with 30 burpees, still not fast, but I thought I’d barely break 20.

DL Meh

Posted in dead lifts, pull-ups, rowing on November 11, 2016 by coughingsparks

DL today 7×1 at 83%, 83%, 88%, 88%, 93%, 93%, 98%. I ended by doing 255# for the last three, because I just wasn’t feeling it, going up to 270. The WoD was weird:

0:00 – 2:00: 400m run/row
2:00 – 3:00: 200m run/row
3:00: AMRAP pull-ups

I don’t remember exactly what I did, I do know I only got 4 pull-ups. I think I did the row at 1:28.

Uh…

Posted in rowing, thrusters, wall ball on November 10, 2016 by coughingsparks

Nine days since I posted. I’m not going to bother catching up. Here’s what I did yesterday, i.e., what I remember:

-50 cal row
-2 minute rest
-50 wall ball
-2 minute rest
-50 thrusters (95#/65#)

This one SUCKED. I mean, it went sort of OK, the row I did at 2:20, which is actually kind of slow for me and finished the wall ball at 6:40 and finished the entire WoD at 14:08 because I’m super-slow at doing thrusters. My legs are very sore now.