Archive for the gospel Category

Last Two Days

Posted in dead lifts, double unders, front squats, gospel, presses with tags , , , , on August 31, 2010 by coughingsparks

I did sort of crappy over the last two days. On Sunday, I did DL and press, five each:

45×5
135×5
155×5
175×5
195×5
215×5

45×5
65×5
75×5
80×5
85×5
85×5

Finished with a lot of jump rope and double under practice.

Yesterday did front squats which were really difficult for some reason:

45×5
95×5
115×5
125×5
135×5
135×5

Finished with my made-up WOD Gospel which is AMRAP 12 minutes of:

-20 KB swings
-10 Goblet squats
-2 Pull-ups

I use a one-pood KB and I got 6 rounds, 20 swings, which is almost a whole round less than last time. Boo.

Went for a hike today.

Gospel

Posted in gospel with tags on June 16, 2010 by coughingsparks

I find that as I get more into MMA, I spend less and less time at the globo. I told the instructors at MMA that if they got a squat cage and a pull-up bar I would quit the globo entirely. But I’m not at that point yet. So I did a little metcon in Gospel, which is my made-up AMRAP in 12 minutes of:

-20 KB swings 35#
-10 Goblin squats 35#
-2 pull-ups

I got seven rounds last time and the time before and finally beat it today by a bit, getting seven rounds, 14 swings. I see eight in my future.

Sunday Gospel

Posted in gospel with tags on April 18, 2010 by coughingsparks

I didn’t sleep very well today and kept on waking up, which is unusual. I know that I have a strange sleeping pattern from staying up all night frequently, but sleeping during the day doesn’t generally bother me. So I woke up tired. I was going to do Karen today, but my legs are tender from yesterday and from the other day, so I did Gospel instead, which isn’t as quad intensive:

AMRAP in 12 minutes of:

-20 KB swings
-10 Goblin (goblet?) squats
-2 Pull-ups

It was sluggish, but I managed to meet my score last time of seven rounds, although I cheated a little because I did the last 2 pull-ups after the timer went off. Oh well. I was going to do the push-up program today, but I my arms were just done. On the other hand, as part of my warm-up I did about seven of the close-hands tricep push-ups, so that was good.

I did have a little bit of a win today. The monthly challenge at the globo was that hamstring flexibility test and I beat the current leader by getting 45 cm to her 43, which apparently is “excellent” according to their standards. I don’t think I’m going to retain the leader position as there are plenty of other girls way more flexible than me in the globo, those girls who only do yoga and pilates. But I was feeling flexible today, even if I wasn’t feeling particularly strong.

Snatch Balance/Press/Gospel

Posted in gospel, presses, snatches with tags , , on February 24, 2010 by coughingsparks

I got to the gym relatively early today and as is typical, hogged the Oly platform for a while. I did a 5×5 snatch balance with 45-55-60-65-70. I really have to focus on dropping under the weight; because I use such light weight, the urge to push press and squat suddenly underneath increases as my sets get heavier, which defeats the purpose.

I went on to a 5×1 press, determined to get triple digits once again:

45×5 (warm up)
65×3 (warm up)
80×1
85×1
90×1
95×1
100×1 (yay!)

I finished up with my made-up WOD called Gospel, which is AMRAP in 12 minutes of:

-20 KB swings
-10 Goblin squats
-2 pull-ups

I added a whole round onto this one, going from six to seven rounds. Although two pull-ups may not sound like a lot, this WOD really burns out your forearms because it’s grip for the first, grip for the second, and by the time you get to the third in the triplet, you don’t want to hold onto anything. Finished out with the longest free-standing handstand ever, probably not more than three seconds, but still…all in all, a pretty good day.

Presses/So-so Gospel

Posted in gospel, presses with tags , on January 19, 2010 by coughingsparks

Got a late start today (what else is new?) and began with a 5×5 press, which was:

45×5 (warm up)
65×5
70×5
75×5
80×5
85×5

That matches my 5RM. It was pretty solid, all in all. I then went on to my homemade WOD called Gospel, which is AMRAP in 12 minutes of:

-20 KB swings
-10 Goblin squats
-2 Pull-ups

I used a one-pood KB and got six solid rounds yet again. The good news is that I didn’t lose a round; the bad news is I didn’t gain a round either. My forearms really burn out on this one. But I like it and I’m going to do it again.

On Friday, a bunch of us at the globo are going to take over a corner of the floor and do Fight Gone Bad, so I’m a little nervous about that due to the fact that 1.) I’ve never done it before, 2.) my back is still sore and 3.) I’ve been slow as hell on everything lately. So we’ll see.

Have You Heard the Good News?

Posted in dead lifts, gospel, overhead squats with tags , , on December 6, 2009 by coughingsparks

Sunday is a great day to spread the gospel, I found out today. I approached the globo manager who complimented my OHS a few weeks ago and asked him if he’d heard of CF and he said sure he had. He was interested in it after hearing about it from other people and was talking about starting a functional fitness class for them. He had even told them about me and my OHS *beam*. Anyway, I printed the What is Fitness? article and gave it to him and he was very receptive. Yay progressive globo! Now get rid of those Nautilus machines and give us a GHD!

For my own workout, I did the same OHS as yesterday, 5×5 of 65-70-75-80-85. I am going to ride this streak as long as I have it, y’all. I then went on to a 0.80x1RM 5×3 dead lift, which was:

95×5 (warm up)
115×5 (warm up)
135×3 (warm up)
155×3 (warm up)
170×3
170×3
170×3
170×3
170×3

It was nice. I probably should have done 175, but my form was great at 170 so I felt pretty good about it. I finished out with a made-up WOD of AMRAP in 12 minutes of:

-20 KB swings (one-pood)
-10 goblin squats (one-pood KB as well)
-2 pull-ups

I did six solid rounds with manymany breaks. This one is fairly brutal. Definitely going to do it again. Perhaps I should name it then. How ’bout Gospel.