Archive for January, 2017

Monday through Friday

Posted in back squats, box jumps, burpees, competition, dead lifts, jerk, pull-ups, snatches on January 27, 2017 by coughingsparks

Monday was AMRAP 13 minutes:

-Full snatch
-Ring MU

The snatch weight was supposed to increase on each and was way heavier than I felt like doing, so I stuck with an empty 35# barbell and did kipping pull-ups and got three or four rounds, I don’t remember.

Tuesday I skipped completely because it was a snow day and I didn’t feel like driving and didn’t feel like taking my daughter and didn’t have anyone to watch her.

Wednesday was 13.2, 10-minute AMRAP of

-5 STO (115#/75#)
-10 DL
-15 Box jumps (24″/20″)

Did better than the actual open, where I got 6 + 12, and did 7 + 10, but I stepped this time and I’m not 100% sure I did that last time

Today was 3×10 back squat, was supposed to be at the same weight as last week, but that wasn’t happening, so instead of 155 it was 145#, followed up with 50 bar-facing-burpees for time with a 5-minute time cap. As I suspected, it turned into an AMRAP for me and I got 43.


Wednesday, Today

Posted in back squats, box jumps, cleans, competition, double unders, knees-to-elbows on January 20, 2017 by coughingsparks

Wednesday was 20 minutes to complete 3×7 back squat at 70%, which was 155#, interspersed with 12 HSPU (push-ups) and 12 pull-ups (RR). The WoD was a 5-minute AMRAP:

-10 box jump overs
-5 kipping pull-ups (RR)

I was fairly slow on this, and don’t remember what I got, maybe five rounds? I have to do box overs pretty slowly as a rule on account of my crappy knees, so it’s never quick…

Today was a repeat of 16.2, which I did as prescribed last year and scaled this year, one of those exploding AMRAPs that if you make it through the first set in under four minutes, you go onto the next, if you make it in less than eight minutes, onto the next:

-25 TTB
-50 DU
-15 Squat cleans (135/85/55)

-25 TTB
-50 DU
-13 Squat cleans (185#/115#/75#)

…11 squat cleans 95#
…9 squat cleans 115#
…7 squat cleans 135#

I did all the scaling, KTC, 1:1 single unders, and made it all the way up to 135# and got through 3 of those, which was actually much harder than the Rx would have been because I only got 77 last time and I got 4+78 this time, which turned out to be a 20-minute, increasingly heavy AMRAP.

Saturday, Monday, Tuesday

Posted in back squats, box jumps, double unders, wall ball on January 17, 2017 by coughingsparks

Saturday was:

-40-30-20-10 DU
-30-25-20-15 Wall balls
-16-12-8-4 TTB

12-minute cap

Subbed in GHD sit-ups and got 10:51

Yesterday I struck out on my own because the WoD was some sort of infinity ladder with thrusters and burpees. Did 3RM on back squat and got 185#. Did a WoD of 7-minute AMRAP:

-9 box jumps
-12 air squats
-15 GHD sit-ups

I don’t remember what I got, six maybe?

Today I was back in with everyone else and did the WoD, which was a 12-minute AMRAP:

-30 DU
-30s plank
-3 DL (265#/185#)

Got 6 + 20. The plank was supposed to be weighted, but no.

Dusting off Travel WoD 30

Posted in dead lifts, Travel 30 on January 13, 2017 by coughingsparks

More open gym today, pulled a set of 5RM dead lift, which went pretty well at 245# Finished with Travel WoD 30, which I haven't done in a long time, 3 RFT:

-100 single-unders
-50 air squats

Got it in 7:39, which is fairly slow, but I don’t feel too bad because I haven’t done it in 4 1/2 years. My record is 6:38. I had to break the air squats down to sets of 10 in the second round.

Horrible chipper

Posted in airdyne on January 12, 2017 by coughingsparks

So, we have a few people with extremity injuries at our gym, including a coach who tripped over a barbell while teaching class and broke his hand (I was there. I saw it happen), who programmed the following for another athlete with a sprained elbow:

-80 cal Airdyne
-60 back squats (95#/65#)
-40 GHD sit-ups
-20 cal Airdyne

I did it because I saw it on Instagram and knew that I would never in a million years program it for myself. I finished in 16:23, and I have to say that the last 20 calories on the Airdyne were worse than the first 80…

More open gym

Posted in rowing, wall ball on January 10, 2017 by coughingsparks

Made up my own metcon again today, 4 RFT:

-500m row
-20 wall balls

This was awkward AF because I was sort of wall-balling with one hand, but I only missed once and got 13:03. It was exhausting, so that was good.

Open Gym

Posted in back squats, box jumps, double unders on January 9, 2017 by coughingsparks

Made up my own stuff today, as I can’t push or pull anything right now, 5RM back squat at 175#, which is fine. Metcon, 3 RFT:

-20 box jumps
-20 v-ups
-20 DU

Finished in 8:15, no idea if that is good or bad because I made it up.