Archive for December, 2016

Friday, Monday, Tuesday, Wednesday

Posted in dead lifts, double unders, grace, isabel, jerk, karen, knees-to-elbows, pull-ups, rowing, wall ball on December 28, 2016 by coughingsparks

Friday: Merry Christmas from the Girls: for time:

Isabel: 30 snatches (135#/95#)
Grace: 30 clean and jerk
Karen: 150 wall ball
Amanda: 9-7-5 ring muscle ups/squat snatch

30- minute time cap

I made it through 9 pull-ups of Amanda, but TBH, I didn’t really want to do the squat snatch at all, even pulled back to 65#, which is what I would have had to have done. I also did Karen really, really slowly. The good news is that I PR’d my Isabel by a minute and a half, down from about 7 1/2 minutes to 6:04.

Monday: FT:

-1000m row buy-in, then
5 RFT:
-15 pull-ups
-7 push jerks (135#/95#)

I cut the pull-ups back to 8 and finished in 12:27 or something.

Tuesday: 5 squat cleans x7, up 5# since last week. This did not go all that well, I did mostly sets of 3 at 125#. The WoD was 7 minutes x30 seconds on, 30 seconds off of bar-facing burpees. I got 42, consistently getting 6 each round.

Today: 14-minute AMRAP:
-50 DU
-40 Wall balls
-30 DL (115#/75#)
-20 TTB

I got 1 + 125.

Burpees, thrusters, CTB pull-ups

Posted in burpees, pull-ups, thrusters on December 22, 2016 by coughingsparks

I almost cherry-picked yesterday’s WoD because of how badly I didn’t want to do it, but I figured I was going to be forced to take time off over the weekend for the holidays, so I opted to go. It was an 11-minute AMRAP:

-10 CTB pull-ups
-8 Bar-facing burpees
-10 thrusters (95#/65#)
-8 Bar-facing burpees

I had by far the lowest score in the class, even with regular pull-ups at 2 + 2.

Push jerk, push-up, TTB

Posted in jerk, knees-to-elbows, push-ups on December 20, 2016 by coughingsparks

Today started with a 5RM push jerk from the rack, which topped out at 135×4. It’s pretty heavy, but my shoulder and the left side of my neck has been hurting for about two weeks now, so it makes going over head difficult and makes doing strict push-ups very painful, so I suppose I should give it a break. The WoD was 10-9-8-7-6-5-4-3-2-1 sHSPU (push-ups) and TTB, which I scaled down to KTC because of the shoulder thing and because of the 10-minute time cap, and I finished at this scaling at 9:05. It was OK. It was painful. But I made it.

Saturday, Monday

Posted in box jumps, cleans, front squats, kettle bells, rope on December 19, 2016 by coughingsparks

Saturday was a partner WoD, relay style, 25-minute AMRAP:

-8 box jumps 30″/24″
-8 HSPU (push-ups)
-1 rope climb

I paired with my husband and we got 16+12.

Today was the fourth week of cleans, which was 4 squat cleans, 1 front squat, adding 5# from last week, for 120#. I’m looking forward to next week because even though it’s 5# heavier, there are no front squats. The WoD was a 6-minute AMRAP:

-10 KB swings (32kg/24kg)
-10 box jumps (24″/20″)

I got 5.

Crossfit Cough

Posted in burpees, cleans, dead lifts, knees-to-elbows, wall ball on December 16, 2016 by coughingsparks

Yesterday was 3 squat cleans, 2 front squats, adding 5# from last week, which was 115#. It’s getting heavy. The odd thing is that the squat cleans aren’t too bad, but the front squats are. The WoD was, for time:

-25 burpees
-800m run (row)

Before the WoD started, I said, “if I get it under five minutes, it’ll be a miracle.” Well, amen. When I don’t have to jump over anything, I’m actually kinda quick, so I finished it in 4:35. So that’s good.

Today’s WoD was five rounds of 2 minutes:

-12 DL (225#/155#)
-12 TTB
-AMRAP Wall-balls
-1 minute rest

I did well at this one also, scaled the TTB down to KTC and was the highest score so far that day and the first three-digit number at 101.

Pull-ups, box jumps

Posted in box jumps, pull-ups on December 13, 2016 by coughingsparks

For time: 9-8-7-6-5-4-3-2-1 muscle ups with 10 box jumps after each, time cap of 12 minutes, got 4+1 doing strict pull-ups. The accessory work was four rounds for quality of 10 strict HSPU (push-ups) and 20 Russian twists.

Saturday, Monday

Posted in double unders, snatches, wall ball on December 12, 2016 by coughingsparks

Saturday was 13-minute AMRAP:

-30 wall balls
-25 CTB pull-ups

I did jumping pull-ups because no, and got 3+31?

Today was:

0:00 – 10:00
-5RM power snatch

I did better than I thought I would at this, doing 105# with sort of meh form. Still, a triple digit number for 5. Beats a sharp stick in the eye.

10:00 – 22:00: AMRAP:
-10 Power snatch (95#/65#)
-30 DU
-10 OH lunges
-30 DU

I did not have the best day ever for double unders and got 2 + 50