Archive for the competition Category

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:

6-4-2
-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.

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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.

16.3

Posted in competition, muscle-ups, snatches on March 11, 2016 by coughingsparks

The incredible luxury of not actually doing the Open is being able to scale the WoDs however the hell I want. 16.3 was a 7-minute AMRAP of:

-10 snatches (75#/55#)
-3 BMU

The scale was 5 jumping CTB pull-ups, and of course lighter weight for the snatch. I thought jumping CTB was a little silly, so I did jumping BMU instead, which was much more difficult, and more fun. In any case, I got 5+1. I did the snatch unbroken.

Another three days

Posted in box jumps, competition, push-ups on March 7, 2016 by coughingsparks

Friday was 16.2. I skipped 16.1, but did 16.2, which was one of those four-minute-at-a-time ones, starting with 25 TTB, 50 DU, and 15 squat cleans at 85#, then, if you get through that in under four minutes, you go up to 25 TTB, 50 DU, and 15 squat cleans at 115#, etc., topping out at 20 minutes. I knew I wouldn’t make it out of the first four minutes, and I was right; I got 77, which is 2 cleans into the first round. I definitely was hitting something on the double unders, because when I got out in the middle of the floor, I strung about 30. Oh well.

Saturday was 8-minute AMRAP infinity ladder 3, 6, 9…

-Box jumps
-HSPU (push-ups)

I made it successfully through the round of 15. My daughter was there cheering me on, and that helped a bit.

Today was five rounds of 1-minute plank on elbows, followed by 10-minute Tabata of:

-Air squats
-V-ups
-Jumping lunges
-Hollow rocking
-Air squats

No one was keeping track of reps. I can’t do jumping lunges, as it turns out, big surprise there. I didn’t go too crazy on the last set of air squats because doing too many of them makes me very sore.

Burpees and more burpees 13.1

Posted in box jumps, burpees, competition, rowing on February 22, 2016 by coughingsparks

Saturday was 4 rounds for reps (each round) of:

-Minute 1: 45-second row for calories
-Minute 2: Box jumps
-Minute 3: Burpees
-Minute 4: Rest

I got 48, 48, 38, 38. I always think I’m going faster than I actually am on burpees. Oh well.

Today was a repeat of 13.1, 17-minute AMRAP:

-40 burpees
-30 snatches 45#
-30 burpees
-30 snatches 75#
-20 burpees
-30 snatches 100#
-10 burpees
-AMRAP snatch 120#

I got the exact same score as three years ago: 146.

Open 12.2

Posted in competition, overhead squats, snatches on January 29, 2016 by coughingsparks

We started with a complex of:

-Hang snatch
-OHS

I actually did them all squatting and got 90#, which is about as good as it’s ever been. The WoD was 12.2, which was 10-minute AMRAP:

-30 power snatch 45#
-30 Power snatch 75#
-30 Power snatch 100#

I got 67, and I feel like I’ve done this WoD before, but there is no record of it.

15.1 Again

Posted in competition on January 22, 2016 by coughingsparks

We re-did 15.1 and 15.1A today with mixed results: 0-9 minutes, AMRAP:

-15 TTB
-10 DL (115#/75#)
-5 Power snatch

9-15 minutes:

Establish 1RM C&J

I got 93 for 15.1, which is 3 less than last year, but I was going quite slowly, even from the beginning, on the TTB. For 15.1A, I got 160#, which is 5# more than last year.