Archive for the billy goat jump Category

Good News and Bad News

Posted in billy goat jump, overhead squats, pull-ups with tags , , on October 2, 2009 by coughingsparks

The good news today is that I got my fifth dead hang pull-up! Yay! My secret is greasing the groove at home. Lately, when I think about it, at the top of the hour every hour I do as many pull-ups as I can on my cheesy little doorway pull-up bar. It’s a laughable device really, but five dead hangs! Who’s laffing now?

At the gym, I did my overhead squats, 5×5, which was 65-75-75-80-80. I have hit and miss days on these. I suppose I should switch up the rep scheme, but I find that I get better as I go, so by the time I’m on my third round, my form is pretty damn good.

The bad news is that my re-attempt at the Billy Goat Jump was fairly horrible. That’s a CFI WOD:

21-18-15-12-9-6-3 of:
-SDLHP (I use a one-pood kettle bell)
-Box jump (20″)
-Dips (I do bench dips)

Part of the problem is that my legs were tired from overhead squats, from jumping rope, and from front squats the other day. The other problem is that I missed, like, the seventh jump on my very first set, which is both embarrassing and painful. So that sort of threw me off for the rest of the WOD. I made it in 11:52 which is a mere three seconds faster than when I did it two months ago. Then afterward I felt terrible too, my chest hurt and I started coughing. Please God let me not be getting sick…


Back Squats/Billy Goat Jump

Posted in back squats, billy goat jump with tags , on July 25, 2009 by coughingsparks

I feel like I have plateaued lately. Maybe it’s a three-month slump; who knows? I upped my fat to 2x to see if that’s going to help, although I don’t really want to do that very much (due to vanity, I know, I know…). Anyway, back to back squats today, five sets of five 115-125-135-135-135. I did the breathing thing today and that helped. My dead hangs have also been in the toilet lately, I haven’t gotten a fourth since that first time about a week ago.

Then on to Billy Goat Jump, which I bailed on last time after the first round:

21-18-15-12-9-6-3 reps for time of:

-Box jumps
-Dips (in my case, bench dips)

This time, I did my SDLHP with a 1-pood kettle bell, which was helpful, because I made it through at 11:55. Not too bad. At least I finished a metcon for once.

Billy Goat Slump

Posted in billy goat jump, handstand, overhead squats with tags , , on June 18, 2009 by coughingsparks

I started the day with 10 minutes on the elliptical. I like the elliptical for days that I don’t feel like rowing, or for when the Concept 2 is in use. I can always tell, because when I can hear the sonorous shhh….shhh…shhh sound that only a Concept 2 can make, I know that it is being enjoyed(?) by someone else. But I did not succumb to its siren song today. I then did 12-15-15 push-ups, sit-ups, air squats. I can’t always do a lot of push-ups. Even when I was in the Army I sucked at them. But I do try and do them every day. Then, on to overhead squats: five reps each 45-60-65-65-65-65. It’s gotten to the point now that the first few sets now feel fine, which is good, is what I was going for, and is the reason that I do them every single day.

Following that I attempted the Billy Goat Jump WOD from Crossfit Ithaca, which is, for time, 21-18-15-12-9-6-3 sets of:

-Sumo Dead Lift High Pull
-Box Jumps
-Dips of any flavor (e.g., ring, regular, assisted)

I used 65 pounds for my SDLHP (I wore really stretchy pants today!), and pulled over the box. The nice young men using the Oly platform let me have the 10 pound bumper plates because they were doing 300-pound dead lifts and let’s face it: didn’t really need them. I started with my first set of 21, doing great, although my thumb would sometimes catch on my headphone cord and rip my headphone off my left ear! Oops. I did box jump up, step down, which is what Scott at Crossfit ‘Cuse said I should do to save my knees, then those wussy girl dips with the box.

When I got onto set two, I realized right away that I would not be able to finish the WOD as Rx’d. Typical WOD, looks easy until you actually try the thing. So I finished up with 9-9-6-6-3-3, all in, I think, 13:30 or so. But I was done. I may modify that WOD to be AMRAP instead. I like it, but I can’t do it as Rx’d. Finished with handstand drills, all up on the right leg, because my left still hurts from the other day. Now that I can do both sides, next time I do the 100 inverted burpees WOD, I will certainly alternate.