Archive for the belly buster Category

Crushed it

Posted in belly buster, presses, rowing on February 12, 2013 by coughingsparks

Nothing like a day that more or less plays to my strengths. Started with the CFP Belly Buster, AMRAP 10 minutes of:

-12 KB swings (55/35)
-10 box jump overs 20″
-8 KTE

Rx’d it with 5 rounds, 9 KB swings. Caught myself with a few no reps on the KTE, but corrected it and didn’t count them. I was going for five, so I’m pleased. Went on to finding a 3RM strict press in 8 minutes. I did:

-75×3
-85×3
-90×3
-95×3
-100×3

Sets a post-Katrina PR and meets the pre-Katrina PR, so yay! And I’m glad too because I was stuck at 95×3 for over a year.

Felt good, so I finished by testing out the 500m row, not too bad at 1:40.

A good day.

Back Squat Straight Across/World’s Slowest Buster

Posted in back squats, belly buster on September 22, 2012 by coughingsparks

For a change of pace today I did a 5×5 back squat straight across:

45×5
135×5
135×5
135×5
135×5
135×5

It’s a lot harder than it looks. The first set is really, really hard and then on the second set, your legs are tired from the first and so on and so forth. Anyway, I almost dumped on one of them, I think the fourth rep of the third round. Maybe I’ll do straight across all waek.

Finished with the slowest Belly Buster ever, three rounds for time of:

-20 KB swings 45#
-20 Box jumps 22″
-20 Decline sit-ups

Did it in 11:16, which is a minute slower than last time, which was 25 seconds slower than the time before that.

Poop.

Front squat, back squat, slow buster

Posted in back squats, belly buster, front squats with tags , , on March 20, 2012 by coughingsparks

Yesterday had no time for anything but a front squat:

45×5
95×3
115×3
125×3
135×3
145×3

I think that was it. Honestly, I don’t remember.

Today was back squat, no great either at:

45×5
95×3
115×3
135×3
145×3
155×3
165×3

That was it. I was interrupted at the beginning AGAIN by K needing to be changed, but such is life. Finished with a very slow Belly Buster, three rounds for time of:

=20 KB Swings (45#)
-20 Box Jumps (22″)
-20 Decline Sit-ups

Got 10:15, 25 seconds slower than last time. The box jumps killed me after two days of squats. I need to do something different tomorrow.

Press, Belly Buster

Posted in belly buster, presses with tags , on January 12, 2012 by coughingsparks

PR’d my press today, which is a little surprising considering I missed the last two days:

45×5
65×5
75×5
80×5
85×5
90×5

This is actually another milestone for me because it matches my true 5RM for this lift, which I’ve apparently only gotten one other time. I baaaaaarely got it up for the fifth rep but I locked it out so it was legitimate. Hmmm…

Finished up with an old favorite of mine, the Belly Buster, three rounds for time of:

-20 KB swings 45#
-20 Box Jumps 22″
-20 Decline sit-ups

Managed it in 9:52. Yes, that is slower than last time, but last time I mistakenly used 30# KB thinking it was actually 45# because they are both black, and they are the only two black kettle bells at Island. Oops. So, I think I actually did better today.

Dead lift, mini belly buster

Posted in belly buster, dead lifts with tags , on December 20, 2011 by coughingsparks

Started with a 5×5 DL, although my legs were very sore from doing 200 air squats not 24 hours earlier:

45×5
135×5
155×5
175×5
195×5
205×5

That last one is a new PR, and it feels good to get out of the rut I was in. Finished with a mini Belly Buster, three rounds for time of:

-20 decline sit-ups
-20 45# KB swings

Did it in 6:21, short and heavy for a work day.

Triple Digit Overhead

Posted in belly buster, presses with tags , on November 27, 2011 by coughingsparks

Good milestone today. My traps were quite sire from FGB yesterday, which is weird. Wall-ball and push press must be to blame but oh well. So, that said, I decided today would be good for finding my 1RM on the press:

45×5
65×5
75×3
85×2
90×1
95×1
100×1

That last one I baaaaaaarely got but I really wanted triple digits, and slowly locked it out. Also, that’s only 5 pounds from my pre-Katrina 1RM.

Finished up with the Belly Buster, three rounds for time of:

-20 Box Jumps
-20 KB Swings
-20 Decline Bench sit-ups

I used a 22″ box, I think, which was an 18″ box with a 45# bumper plate on top. I used what I thought was a 45# KB, but turned out to be a 30#, because they are the only two black ones at Island. Of course I didn’t realize it until the third round, although I was thinking, man, I’m knocking this out of the park. In any case, I got 9:27, which is almost exactly my time from last time, when I was using a 12″ box, so I like to think I increased my work capacity.

That was weird…

Posted in belly buster, front squats with tags , on September 6, 2011 by coughingsparks

Had kind of an odd day today. I didn’t have a ton of time this morning, so I did a fairly quick warm-up and went into my first set of front squats since I started lifting again, 5×5:

45×5
65×5
75×5
85×5
90×5
95×5

So the weird part is that my 5RM front squat is the same as my 5RM back squat. I cannot explain that other than the fact that I HAVE been incorporating front squats and relates things (i.e., thrusters) into my metcon. Historically, I have had a 20# discrepancy between my front squat and my back squat, and I was actually dreading the lift today.

I finished up with an old favorite, the Belly Buster, which is three rounds for time of:

-20 KB Swings 35#
-20 Decline Bench Sit-ups
-20 Box Jumps 12″

All told 9:20. Slow, but I added a riser to the step, making the box higher than I normally do. I couldn’t ever do the sit-ups unbroken. I would have liked to add on some cardio but totally ran out of time.

In other news, I paid a visit to Ultimate Athletics today, who bought all of Crossfit Ithaca’s equipment and I have to be honest, it was love at first sight. Boy is that a beautiful gym. I may have to join even though their hours aren’t great. They open at, like, 10:30, which is OK on most days but simply will not fly on work days when I am on from 11 to 11. I wish they opened at 9; that I could swing. They’re also closed on Sundays. And they don’t have on-site daycare like Island does. But if I want to get really good, I should go to a place with 1.) the right equipment, that you are allowed to drop on the floor and 2.) like-minded individuals. Also, I miss the intimacy of a Crossfit-style gym, small, where everyone knows everyone else.

I think in the end it’s going to be a matter of the heart wants what the heart wants.

P.S., I bought new workout clothes today that actually fit and don’t look like crap.