Archive for the chipper Category

Out of Town

Posted in box jumps, chipper, cleans, dead lifts, dips, kettle bells, push press, push-ups, snatches, thrusters on March 20, 2014 by coughingsparks

I’m in Florida right now, working out at Crossfit Panoply in St. Cloud. I’m doing this from my mobile device, so I’ll get right to it.

Yesterday was 3-3-3 straight across DL at 80%, with the last set as an AMRAP, so I did it at 205#, with 7 reps at the end. Perhaps I could have done more, but I wanted good form.

The WoD was 5-minute AMRAP x3:

5 snatch (115#/75#)
7 push ups
1 minute rest
5 power cleans
7 sit ups
1 minute rest
5 dead lift
7 air squats

I got 4/5, 9/1, 8, which ended up being the best female of the day. Apparently, I’m some sort of fire breather at this gym, which I also found out today.

The WoD today was the following chipper:

-50 thrusters (45#/35#)
-50 jumping pull-ups
-50 ring dips (red band)
-50 box jumps (24″/20″)
-50 push-ups
-50 kettle bell swings (53#/35#)
-50 push press

Finished in 23:46.

12 Days of Christmas

Posted in chipper on December 20, 2013 by coughingsparks

Today was the dreaded comprehensive pyramid 12 days of Christmas:

-1 squat clean (50% of 1RM clean)
-2 STO
-3 front rack lunges
-4 pistols (20″ box)
-5 box jumps
-6 KTE
-7 wall balls
-8 push-ups
-9 pull-ups
-10 burpees
-11 front squats
-12 dead lifts

25-minute time cap

Done, of course 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…etc. Happily, some of the people in my class didn’t know that and just thought it was 1-2-3-4-5…LOLZ. I did it with 65#, which in retrospective was probably light, but I didn’t make the time cap, so eh…my official score was 11, 12, 11, or 11 and 32, or 320 reps. BUT. I decided at the beginning that I wasn’t going to stop at the time cap because f**k the time cap; it’s Christmas. So I finished all 360 reps and got 29:32 by my watch. This one is deceptive because at around Round 6, when only about three or four minutes have gone by, you think (foolishly), I got this. No. No you don’t. And this particular 12 days of Christmas has 5 gymnastics movements so it wasn’t likely to happen for me. Still, not bad.

What went well: Surprisingly, the push-ups went OK and I did them unbroken for the first 2 rounds. I mean, the easy stuff was easy, the box jumps, the barbell stuff, it was OK.

What needs impovement: Any gymnastics movement, really. I went easy on the pistols today because I was so insanely sore last time, I think I overdid it. It was still plenty difficult scaling for me, so I stuck with it.

Updates and more updates

Posted in box jumps, burpees, chipper, double unders, rowing on August 6, 2013 by coughingsparks

Saturday: 31 heroes. I missed this the last two years in a row. Last year was the thrice-damned triathlon and the year before that, I had just had Katrina eight weeks prior and could barely deadlift 155 pounds, much less do something horrific like 31 heroes. Anyway:

Partner 1:
-Some sort of sandbag run 45#/25#

Partner 2:
-8 Thrusters 155#/105#
-6 rope climbs
-11 box jumps (30″/24″)

I ended up in a team of 3, so always, two people were running and one was working, so I would do 1000m rows at a time (for a total of 4000m when all was said and done). We Rx’d it (rawr!!) and got 5 rounds, 4 thrusters. As it happened, I didn’t do a single box jump. Not one.

Monday:

Press EMOM 3 reps at 65% of 1RM push press, which was 65#. Basically just to stretch.

The metcon was:
-150 DU buy-in, then:
3RFT:
-10 push press (95#/65#)
-15 box jumps (24″/20″)
-20 burpees

I did it in 16:20, which is fairly slow, but I was one of the few people who did it Rx’d, so yay!

Today:

5k run

They didn’t tell anyone what the WoD was on the website, so I should have suspected that’s what it was going to be. It was OK though, because I think I’ve only tested my 5k row like once since Katrina was born two years ago. In any case, I PR’d my all-time record of 20:35 by 33 seconds, getting 20:02, which means I am the width of a hair above 20 minutes, so sub-20 is realistic as a PR. I had a good strategy this time though, which was to keep a 2:00/500m pace for almost all of it, up until the last 1k, when I really sprinted, and it worked out well. So, yay, again!

STO/TTB/SDLHP, KB OHS etc.

Posted in chipper, jerk, kettle bells, knees-to-elbows, overhead squats, pull-ups, push press, wall ball on April 23, 2013 by coughingsparks

I am sick with Katrina’s cold. Headache, low-grade fever, cough, chest pain, runny nose, the works. But not too sick to work out. Yesterday was:

5-5-5-5-5 push jerk:

45×5
65×5
75×5
85×5
90×5
90×5

That’s not a huge number, but they felt solid, so don’t care. The WoD was 2RFT:

-15 push press (115/75)
-15 SDLHP (115/75)
-15 TTB

10-minute time cap. I finished in 6:20 Rx’d. Not too shabby. Lucky for me, there were two elements I am good at. The TTB burned out my (already pretty tired) forearms and I still have a hard time stringing them deep in the WoD. But still. Not a bad time at all.

Today was 15-minute AMRAP:

-50 wall ball (20, 10/14, 9)
-35 KB OHS (16kg/12kg each hand)
-20 pull-ups
-35 KB Thrusters
-50 double unders

I’m having a hard time remembering the entire WoD because I got 105, which means all the pull-ups Rx’d. It took forever to get through the KB OHS. I knew that it would, wall ball or not. But I was told not to scale, so there you have it. I don’t really feel bad about it, because I sort of expected to get through the KB OHS slowly and also because I was stringing some of the pull-ups 2 at a time Rx’d. So there you have it again. Progress.

Short, short, long

Posted in chipper, grace, snatches on February 5, 2013 by coughingsparks

Saturday was Grace, or Grace-ish, as it shall henceforth be known,

-30 clean & jerk for time 135/95

The good news? I killed it at 4:27, down from 6:11, a remarkable difference on such a short WoD. The bad news? I didn’t actually do Grace, I did 30 clean and push press. I jerked the first two and then just push pressed the rest because it became more efficient to do so. So my time, as good as it is, doesn’t really count (although it was pretty fast, and, some would argue, harder than jerking the weight).

Monday was two things. The first was EMOM x6 minutes of:

-2 snatch from the ground
-1 hang power snatch

I did this with 65#. It went OK, for the most part.

The second thing was three rounds for time of:

-3 HPS (115/75)
-9 CTB pull-ups

I did it with 75# and a 2″ band and finished at 3:38. I guess that’s good, but not all those snatches were pretty.

Today was a CFP day for me, which was this big, giant chipper-y 3 RFT of:

-2 rope climbs (6 trips down the floor and back up)
-21 box jumps 20″
-21 ABMAT sit-ups
-40 foot walking lunge
-21 kTE (KTC)
-21 KB swing (55/35)
-21 push-ups (knees)

Finished in 24:23. One of the other women in the class said I shouldn’t have scaled. Well, maybe not, but it just turns it into a different WoD then, one that would take 35 minutes. IDK. It was plenty hard. CFP said to not scale as much as possible and then scale when you have to.

12 Days of Christmas

Posted in chipper on December 22, 2012 by coughingsparks

Once again, it’s that time of year. A big holiday chipper, although not the same one from last year that CFNYC did; this one was from CFP, in the form of the cumulative pyramid, i.e., 1-2-1-3-2-1-4-3-2-1, etc:

-1 Burpee
-2 Pull-ups
-3 Squats
-4 Box jumps (24/20)
-5 Hand-release push-ups
-6 TTB
-7 Sit-ups
-8 Pistols, each side
-9 Wall balls (20/14)
-10 Lunges
-11 KB swings (35/25)
-12 HSPU

I did it in 24:57, pistols were modified with a band, 12# ball (couldn’t find the 16# ball, didn’t have time to look), 2 risers and the pink thingy for the HSPU. Everything else Rx’d. It was pretty good, I had a steady pace and only had to break up the TTB and the pull-ups. This was partially because my hands were slipping and I didn’t have chalk, and I forgot my chalk-in-a-can Magic Grip. other than that, it went OK.

ETA: Whoops, I did it backwards. They were doing 1-1-2-1-2-3-1-2-3-4. Oh well; I don’t think it makes a difference. I hope not anyway.

12 Days of Christmas PUNISHMENT!!

Posted in chipper with tags on December 26, 2011 by coughingsparks

I had a carb-o-riffic last couple of days, what with my mother’s baking and all the crap at work yesterday, plus I said I’d reign it in today, but Jeff made me a special cookie so I had to eat that, I needed some serious punishment this morning, so I embarked on one thing, one WoD by CFNYC called The 12 Days of Christmas. Based on that title alone, you can imagine the rep scheme, 1, 2-1, 3-2-1, 4-3-2-1, &c, for time. The exercises were as follows:

1. HSPU (I did a regular push-up)
2. 24″ Box Jump (I think I did 22″)
3. 95#/65# Thrusters (I used 45#)
4. Pull-ups (I did under-bar rows)
5. Burpees
6. TTB (I did 2x floor wipers)
7. 20#/14# Wall balls (I used 16# and didn’t have a target)
8. 55#/35# KB Swings
9. Double unders
10. 45#/25# Overhead plate lunge
11. 95#/65# HPC (I used 45#)
12. 95#/65# Hang power snatch (I did 45# OHS like a punk)

All told, 32:55, so even though I wussed out on a lot of stuff, my scaling was good. If you count the reps there are 364 of them, which is a LOT. I was about dead after this one. But it’s a really good chipper. I sort of wish I had gone heavier on the last two, but I definitely want to do this again, also with snatches. This was the prescription for yesterday at CFNYC and they had a 3RM back squat prior. That seemed like overkill to me. Big chippers, as far as I’m concerned, stand alone.