Archive for the 20kg cookie Category

Finally a metabolic pathway!

Posted in 20kg cookie, dead lifts, front squats on October 23, 2012 by coughingsparks

Yesterday, had a so-so front squat in the same line as the back squat the other day where I could settle for a lower weight with better form:

45×5
95×3
115×3
125×3
135×3
135×3

Not my best, not my worst.

Today I did another so-so lift, the dead lift:

45×5
155×3
175×3
195×3
215×3
225×3

The last one was really hard and probably ugly to watch, but I didn’t get hurt, so that’s good. I did a little work with empty-bar snatch balance, and tried 55, but was having a hard time landing it properly, so stuck with 45, which was certainly better and faster.

I decided to just try an easy metcon today because I wanted to start easing back in. I am definitely still sick and coughing, but maybe I could do something? Here is what I did, five rounds for time of:

-6 decline 20-kg sit-ups
-25 air squats

I did it in 8:19, taking little breaks when needed. I just needed to do something to get back into some sort of metcon, even something simple. And I felt great afterwards.

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Two at a time

Posted in 20kg cookie, front squats, presses, pull-ups with tags , , , on March 13, 2012 by coughingsparks

Did a 5×5 Front squat yesterday, which was OK:

45×5
95×5
105×5
115×5
125×5
125×5

Finished with CFNYC’s WoD for yesterday, which was:

-20 HSPU
-30 Pull-ups
-40 KB swings 35#
-50 Sit-ups

Finished in 8:01, subbing in feet-elevated-on-a-box push-ups (12, with 8 regular) and under-bar rows for pull-ups.

Did 5×5 press today, which, meh…

45×5
65×5
75×5
80×5
85×5
90×4(F)

Finished with the 20-kg cookie, which is one I made up, five rounds for time of:

-10 inclined sit-ups with 45# plate extended
-20 45# plate overhead lunge

Did it in 14:47, which is well over a minute slower than last time, but not my slowest time. Yay.

Forgot to update last night

Posted in 20kg cookie, presses with tags , on January 25, 2012 by coughingsparks

Started out yesterday with a lousy 5×5 press:

45×5
65×5
70×5
75×5
80×5
85×5

It was weird, because that’s 5# below what I got last time, but I could barely do it.

Finished with a 20kg Cookie as Rx’d, which is a WoD I made up, 5 rounds for time of:

-10 decline sit-ups with a 45# plate, arms extended
-20 overhead lunges with a 45# plate

Got 13:37, about 25 seconds slower than my fastest time, by no means the worst.

Back squat/made-up WoD

Posted in 20kg cookie, back squats with tags , on December 29, 2011 by coughingsparks

CFNYC is testing this week so I’m following them sporadically. So today I started with a 5×5 back squat, which finishes my cycle of 5s and puts me back at 3s:

45×5
95×5
105×5
115×5
125×5
135×5
145×5

That last one is a new 5RM, but I almost got stuck in the bottom of the last one. I shouldn’t be scared to dump; after all, I did it the other day, but at the same time, I don’t want to tweak my back either.

Finished with a made up WoD, with 20kg Cookie elements, AMRAP in 10 minutes of:

-10 decline sit-ups with 45# plate arms straight ahead
-3 push-ups
-20 air squats

I managed 4 rounds exactly. Those 20-kilo decline sit-ups are extremely hard, and although I did the first set unbroken, by the third I was doing 2s.

11-kg Cookie

Posted in 20kg cookie, front squats with tags , on October 29, 2011 by coughingsparks

Back at Island today for a go at 5×3 front squats:

45×5
85×3
95×3
105×3
115×3
125×3

The last one is a new 3RM, but certainly wasn’t easy or particularly pretty.

I skipped the CFNYC WoD today because it was 10 rounds of 10 ring dips and pull-ups, which is just too similar to yesterday’s. So I revisited an old one of my own making, the 20-kilo cookie, which was:

Five rounds for time

-20 overhead straight-arm lunges
-10 weighted sit-ups, arms straight up, on the decline bench

Back in the day, I would do this with a 20-kg plate, but I scaled it to 11 kg today and got 9:53. It was good; I was breaking the sit-ups into twos at the end. My rear end is already sore now so I shudder to think what it’ll be like tomorrow.

Front Squat/Bad Cookie

Posted in 20kg cookie, front squats with tags , on September 6, 2010 by coughingsparks

Did great on the front squat today, for 3s:

45×5
95×3
115×3
125×3
135×3
145×3
155×3

Good, clean, felt good. Definitely tight throughout the shoulders today, but did one I made up called the 20-kg cookie, which is five rounds for time of:

-20 walking overhead lunges with 45# plate, arms straight
-10 incline sit-ups with 45# plate, arms straight in front.

I did badly today at this, getting 15:50, after having gotten 13:16 back in May. Bad, bad, bad.

Back Squats/Made-Up WOD

Posted in 20kg cookie, back squats, Uncategorized with tags , on May 20, 2010 by coughingsparks

Started with a 5×5 back squat today and met my last weights exactly, but felt more comfortable this time around:

45x5x2 (warm up)
95×5 (warm up)
115×5
125×5
135×5
145×5
155×5

I think I’ll be able to go to 165 next time I do this.

I finished up with a WOD that I made up myself. My grip is pretty well shot from Tire Torture yesterday, so I had to make something up that didn’t rely on holding onto anything (e.g., pull-ups, KB swings, KTE, etc.). I came up with what I’m going to call the 20kg Cookie, 5 rounds for time of:

-20 OH Lunges with 45# plate
-10 incline 45# plate sit-ups with arms straight in front

This one was rough on the shoulders, and the sit-ups were brutally difficult at the end. I was breaking those down into sets of two and even one by the end. Definitely a good length, good rep scheme, good intensity. All told, 13:16.