Archive for the isabel Category

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.

Press and snatch

Posted in isabel, knees-to-elbows, pull-ups, snatches on May 6, 2016 by coughingsparks

Came in early again today for my own strength work, 3RM press, which I PR’d at 110#. Did 4-3-3-3-3 strict pull-ups and only had time for 7-6-5 strict TTB. The class itself was 15 minutes for:

-Hang snatch

It went about as one might expect, I got to 70#. Some things don’t change. I had some nice ones at 55#, but as the weight goes up, it gets slower and slower and slower, until it’s a power snatch-overhead squat. Finished with full snatch Isabel:

-30 snatches (135#/95#)

6-minute time cap

I did it at 55# and didn’t technically make it, got 6:01 or thereabouts BUT I had at least 3 power snatches in there that I refused to count.

Front squats and Isabel

Posted in front squats, isabel on February 26, 2016 by coughingsparks

Did open gym today because they were doing 16.1 in the main gym, which I wasn’t going to do. So I did a heavy set of 5 FS at 155#. I followed it with my second Rx Isabel, 30 snatches for time at 95#, and got 7:36. That’s one second faster than when I did it 16 months ago. Most were muscle snatched and pressed. I guess it still counts though.

Four days

Posted in burpees, dead lifts, isabel, knees-to-elbows, L-sits, pistols, push-ups, rowing, snatches, wall ball on August 4, 2015 by coughingsparks

Friday was 5×2 DL, early in the morning:


It was heavy, but pretty well done.  We finished with an AMRAP calorie row with teams of three, alternating people 15 calories or 10 calories at a time for men or women, for 15 minutes.  I rowed 15 calories because as I explained to my two male teammates, it wasn’t really worth the transition time on and off of the rower for me to do 10.  Tim paired us up essentially by size/skill level and I was with two giant firefighters and we got 353…which is a lot.

Saturday was a weird-ass AMRAP, 25 minutes:
-400m run (500m row)
-Max OHS (95#/65#)


-400m run
-Max TTB


-400m run
-Max pistols


-400m run
-Max push-ups

I got…21, 26 (TTR), 24(?), 21(?).  I definitely should have done a 400m row, instead of a 500m, as I was starting the other stuff about 35 seconds later than everyone else, either they’re fast, or I’m slow, or both.

Yesterday was a snatch shit show.  The complex was:

-Snatch pull
-High hang snatch
-Hang snatch

I got 35#.  I tried for 55#, several times, and either couldn’t do it, or fell down.  I’m literally getting worse at the snatch every time I do it.  Finished up with Isabel, 30 snatches for time, which is supposed to be 95#, but I did it with 75# (power, obviously), and got 3:07.

Today was an EMOM of even minutes max effort hollow body push-ups for 30 seconds and odd minutes hanging L-sit (z-sit).  I got 30 push-ups total, but they were all pretty good.  I would drop down after about 10 seconds on the z-sit because, let’s be honest, I don’t really give any sort of a shit about gymnastics right now.  There, I said it.  The WoD was 12-minute AMRAP of:

-30 wall balls
-15 burpees

Didn’t have time to mobilize my lower back before the WoD, so I couldn’t really do burpees.  I got 3 rounds, and the burpees were me kneeling down to the floor, coming up on one knee, stepping up, and jumping.  It took about two minutes at the end to get through the last 15.

Rx Isabel

Posted in isabel, overhead squats, snatches on November 2, 2014 by coughingsparks

Friday was 12-minute every 90 seconds:

-Hang snatch
-Pause OHS

I did it at 75#, which was all full snatches. Finished with Isabel:

-30 Snatch (135#/95#)

8-minute time cap

I’ve never actually done Isabel as prescribed. I got to about rep 9, and started dumping. I was told to take the weight down to 85#, but I said I would do that if I pulled one more missed rep. So a waited for a bit, and then tried to focus on leaning and pulling in to the hips, which seemed to work. In any event, I finished at 7:37.


Snatch is Paleo

Posted in isabel, pull-ups, push press, snatches on November 25, 2013 by coughingsparks

Coach T-Rex has a shirt that says that and to be honest, I was a little disappointed that he wasn’t wearing it today because it was the Day of the Snatch. We started with 10 minute EMOM:

-Snatch grip dead lift
-Snatch grip high pull from the floor
-Hang snatch
-Snatch any flavor (hehe!)

We could go up on odd minutes, higher than on even if we wanted to and I finished the entire thing with 95# although the hang snatch was horrific and pressed out and ugly. I tried at 105# and missed twice. Eh, sometimes it’s there and sometimes it’s not. I think I got in my own head too much. Triple digits are nice but disloyal.

Finished with 30 snatches for time at 70%, which for me was 66.7, so I rounded to 70# and got 2:57 and most of them were pretty good. So, in other words, a scaled Isabel.

What went well: 95# isn’t that bad, and I did well at the WoD.

What needs improvement: The snatch is always a challenging lift not just for me, but for anyone, so it’s a constant learning curve. At least gone are the days of crying in my car on the way home from snatch day.

Finished with Day 4 of the weighted push-up progression, doing 5-4-4-3-2. These were easy today, probably because I did them warm. I mean, they weren’t too easy, but my form didn’t break down. I also did some dead-hang-release-kip-pull-up-hold-repeat, about 5 sets of 3.

Worth it!

Posted in burpees, front squats, isabel, kettle bells, pistols, presses, pull-ups, push press on June 25, 2013 by coughingsparks

Three days worth of posting, so here we go: Saturday was Isabel, 30 snatches for time. I got 5:56 at 75 pounds. There were some good ones in there, but by rep 25, it was a muscle snatch. Oh well. Cashed out with 3 minutes of lateral bar hop burpees, in which I got 26. I just couldn’t move my feet. Period.

Yesterday started with a 2RM press, which was:


I was hoping for triple digits, which I got, so that was good. It was followed by four rounds for time of:

-10 push press (95#/65#)
-10 lunge with front rack (95#/65#, 5 each side, thank goodness)
-10 lateral bar hops (over and back is one)

I got it in 6:42 Rx’d, but the lateral bar hops, really any lateral hopping anything are my kryptonite. And now my butt hurts a lot so I was thinking everything would be fine as long as we didn’t have a WoD today with pistols…OH WAIT.

Today was kipping practice, followed by AMRAP 12 minutes of:

-20 KB swings (24kg/16kg)
-16 sit-ups
-12 pistols (6 each side)
-8 pull-ups

I got four rounds even with the only scale negative pistols. But I am SO close on the right. Not in a WoD, but still. I Rx’d the pull-ups and got up to three in a row in the first and second round, which is good. I over-think these in practice, like the rope climb. I never practice the rope climb before I go up, because in a WoD, I don’t think about it, I just do it. Same thing today. I got the eighth pull-up with 2 seconds to go, which was great…and then I saw that I tore the palm of my right hand. Still worth it, but it stings like crazy. I’ll glue it at work tomorrow.