Archive for the grace Category

Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-MU
-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:

165×3
170×1
165×3
175×1
165×3
180×1

Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

Even:
-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

Friday, Monday, Tuesday, Wednesday

Posted in dead lifts, double unders, grace, isabel, jerk, karen, knees-to-elbows, pull-ups, rowing, wall ball on December 28, 2016 by coughingsparks

Friday: Merry Christmas from the Girls: for time:

Isabel: 30 snatches (135#/95#)
Grace: 30 clean and jerk
Karen: 150 wall ball
Amanda: 9-7-5 ring muscle ups/squat snatch

30- minute time cap

I made it through 9 pull-ups of Amanda, but TBH, I didn’t really want to do the squat snatch at all, even pulled back to 65#, which is what I would have had to have done. I also did Karen really, really slowly. The good news is that I PR’d my Isabel by a minute and a half, down from about 7 1/2 minutes to 6:04.

Monday: FT:

-1000m row buy-in, then
5 RFT:
-15 pull-ups
-7 push jerks (135#/95#)

I cut the pull-ups back to 8 and finished in 12:27 or something.

Tuesday: 5 squat cleans x7, up 5# since last week. This did not go all that well, I did mostly sets of 3 at 125#. The WoD was 7 minutes x30 seconds on, 30 seconds off of bar-facing burpees. I got 42, consistently getting 6 each round.

Today: 14-minute AMRAP:
-50 DU
-40 Wall balls
-30 DL (115#/75#)
-20 TTB

I got 1 + 125.

Sub-3 Grace

Posted in cleans, grace, jerk on June 12, 2014 by coughingsparks

Yesterday was EOMOM hang squat C&J for 16 minutes, which was meh:

-95×1
-105×1
-115×1
-125×1
-130×1
-135×1
-140×0
-140×1
-145x0x3

Or something. 140# ultimately.

Finished with Grace, 30 C&J for time, which I PR’d by a shocking 1:03, getting 2:54. This is unprecedented and I don’t know what to say except that I dropped the bar every time and that helped considerably.

I feel slightly dirty

Posted in back squats, grace, push-ups on December 31, 2013 by coughingsparks

CFP still closed for the holiday and I have to figure out how to go Thursday and Friday because there is still no school. Wah…I just want my life to go back to normal. So, although there have been at-home WoDs programmed, I haven’t really done any of them mostly because I HATE WoDing at home because there are a million other distractions, I don’t have a great place to do it, and it’s always body weight stuff. Excuses, excuses, I know. I may have to tomorrow though. But today, after being grumpy around my family for a while and bemoaning the first-world problem of a closed CFP, my husband kicked me out of the house and told me to go to Island.

Now, I haven’t set foot in there in almost 10 months, and I gotta tell you, it was a little surreal. They comped me the day, which was nice and they didn’t have to do that. I also ran into two CFP-ers (Andrew and Jana) doing The Seven, which, no thank you. I wanted to squat, which was no great shakes, but at least I did it:

-45×5
-115×5
-115×5 (forgot to add weight. Oops)
-125×5
-135×5
-145×5
-155×5

Finished with an OK, not great, Grace, 30 C&J for time at 4:02, only 5 seconds off my PR, which isn’t too bad. Then the Crossfit Cough started and I couldn’t shake it for about 15 minutes. I don’t think I have asthma, but any really fast, intense <5 minute WoD does it to me. My chest is on fire and I cough and cough and cough and can't really stop for a while.

What went well: Grace went well, and anything around four minutes is not too bad in the grand scheme of things. ETA: Heh, the first time I did Grace after having Katrina, I did it with 65# at 5:00, so you can see how far I’ve come, even though I didn’t PR today #trusttheprocess.

What needs improvement: The back squat was OK, meeting what is typical, but I did 160 last time. I am STILL sore from Karen the other day, so that was a PR with a steep price. My quads feel better for the workout I chose to do today, but I am definitely not back to 100%.

Finished with the LAST DAY of the push-up progression(!), 9-9-8-7-6 (having done 9-8-8-7-6 yesterday), which means 2-3 days off, and then a re-test, trying to beat 17. We’ll see how that goes.

Grace PR

Posted in grace on June 15, 2013 by coughingsparks

Today was Grace, which I did legitimately this time, i.e., with push jerk instead of push press (well…except reps 26, 27, and 28 or so), 30 C&J for time of 3:57, which is exactly 30 seconds faster than last time an definitely a PR. Go me!

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.

DL, Press, Grace in Your Face

Posted in dead lifts, grace, presses with tags , , on April 10, 2012 by coughingsparks

Did a not-too-bad 3-set of DL yesterday:

45×5
135×3
155×3
175×3
195×3
215×3
225×3
230×3

I need to remember the fractional plates. Using 2 1/2# plates I think may help me out of my slump. Of course, that doesn’t really apply on today’s press:

45×5
65×3
75×3
85×3
90×3
95×3

So I met what I usually do. Too bad Island doesn’t have 1# plates.

My plan for metcon today was going to be the 2nd WoD from Guerilla Fitness 2010, which involves a lot of front squat and double-unders, but there was a guy using the Oly platform for, like, a really long time. He was wearing Vibrams and doing clean and jerk starting with a body bar and ending with, like 85# or so, doing split jerk with pretty immature form. Whatever, you have to start somewhere, but I was in a pretty bad mood and could see my allotted hour (only have from about 0910 to 1005 if I push it on non-work days because of child care, and 0910 to 0945 on work days) slipping away, so I finally asked him how much longer. I could tell that I was cutting him short but he’d been on for about 20 minutes and there’s only one Oly platform so I needed to know in case I would have to change my plans. He graciously said he was on his last set.

At that point, I had about eight minutes left, not enough for the 15-minute-capped WoD I had in mind (that I’ve never actually done in under 15 minutes, by the way), so I was already changing my plans. So he moved to a squat rack for whatever and I decided to do Grace as Rx’d with my remaining time, rubbing it right in his pleasant, unassuming face:

-30 C&J (135#/95#)

I killed it in 6:11, blowing away my pre-Katrina time of seven and change. I was childishly enraged at having to wait for the only Oly platform in the place even though he was using it legitimately. A little, mean part of me wanted to show him how it was done, too (dip and drive, get UNDER the weight, lightning-quick elbows, ’cause you can’t just go up to people, especially a dude when you’re a chick and say, “fella, you’re doing it WRONG”). Another part of me was frustrated about not making many, if any gains lately. I sort of couldn’t stand him for being able to take his sweet-ass time with his exercise routine while I was counting every second, making calculations bout how long it takes to change my shoes and how many sets would it take to work up to 95# in as few as possible. I did Grace very bitchily this time around. Very bitchily. When I was finished I told him he could have the platform back.

I sort of hate myself right now.

I wish Innocuous Vibram Man luck with his Oly lifting.