Archive for the just nine minutrs Category

Sick, then better

Posted in just nine minutrs, sotts on December 28, 2013 by coughingsparks

Got the gastroenteritis on 12/24 at around midnight, and had a lot of fun in the bathroom until about 0400, when I made the decision to seek care in my very own ER. I could have not bugged them, but I didn’t want to be sick on Christmas day, and I knew they would be able to help. I got to my room and was flocked upon by about four nurses and had an IV, 3 liters of NS, 8mg zofran, and 10mg reglan. 5 1/2 hours later, I went home and slept all day while Jeff took care of Katrina. By that night, I was able to eat some bread that my mom had baked. By Christmas morning, I was a lot better and had a normal Christmas dinner (roast leg of lamb with pan sauce, wild rice portabello pilaf, salad and yule log cake [chocolate sponge, espresso mascarpone filling, ganache glaze, and meringue mushrooms]).

Hit the gym yesterday for the first time in 3 days, and eased in with a 5×3 Sotts press:

-45×3
-55×3
-65×3
-70×3
-75×3

So, that’s five pounds more than last time. Not that we hit this lift too much. Finished with an old favorite, Just Nine Minutes, AMRAP x3 rounds:

-1 minute HPC (65#)
-1 minute FS (65#)
-1 minute push press (65#)
-1 minute rest

I got 161, up from 143 last time, but it was hard as it always is after a long break. Also, this was the first time I’ve done it from the floor rather than from the rack (at Island, I didn’t know any better).

What went well: Sotts went well. Just Nine Minutes went well too, even though it was hard.

What needs improvement: I don’t know. It was a day for easing in, rather than going all out.

Went home and did 9-8-7-6-6 push-ups, having done 9-8-7-6-5 the previous day.

10!, Just Nine Minutes, Bear

Posted in back squats, bear complex, box jumps, dead lifts, just nine minutrs, overhead squats on September 4, 2012 by coughingsparks

OK, starting with Saturday. So-so overhead squat:

45×5
65×5
65×5
65×5
65×5
65×5

I then went on to a pretty good one of my own making, 10-9-8-7-6-5-4-3-2-1:

-20kg decline sit-ups
-Box jumps 20″

Got it in 11:33, again harder than I thought it would be, particularly the sit-ups. The box jumps were most assuredly the easy part.

Yesterday, did an OK back squat:

45×5
115×3
125×3
135×3
145×3
155×3
165×3

I don’t feel great about the last one because I’m not sure it completely would have counted; I don’t think I broke the plane every time. Oh well. Finished with CFNYC’s Just Nine Minutes, AMRepsAP three rounds of:

-One minute HPC 95/65
-One minute Front Squat 95/65
-One minute Push Press 95/65
-One minute rest

Managed 139, which is only four off from my PR.

Did a marginal dead lift today:

45×5
135×3
155×3
175×3
195×3
215×3

Finished with the Bear complex, five rounds of seven reps each, one following the next:

-HPC
-FS
-PP
-BS
-PP

Done for weight, not for time. Got 45-55-65-70-75, meeting my PR. Yes!

DL & Just Nine Minutes

Posted in dead lifts, just nine minutrs with tags , on February 24, 2012 by coughingsparks

Started with a 5×6 DL:

45×5
135×5
155×5
175×5
195×5
205×5
205×5

Finished with Just Nine Minutes, which is three rounds AMRepsAP of (65#)

-One minute HPC
-One minute front squat
-One minute push press
-One minute rest

Got 143, which is a decent improvement from 121.

Just Nine Minutes?!

Posted in just nine minutrs, presses with tags , on October 25, 2011 by coughingsparks

Nice day to be back at UA. I don’t get to go there on work days, so it’s always nice to be back. Anyway, started with a 3×3 press:

45×5
65×3
70×3
75×3
80×3
85×3

At least, I think that’s what I think; I wasn’t paying sufficient attention to the plates I was putting on and getting 2 1/2# mixed up with 5#, but I know I ended on 85#, which meets my 3RM.

Finished with the Crossfit NYC WoD for today. I am going to try and follow their metcon (unless I really hate it or can’t do it), because it’s my sister’s gym and it’ll be a way to work out with her even though she’s in Manhattan.

Anyway, the WoD is called Just Nine Minutes and it’s three rounds AMRepsAP with 65#

-60 seconds HPC
-60 seconds front squat
-60 seconds push press
-60 seconds rest

Total reps is the score and I got 121. I’m fairly happy with that, especially after the press (CFNYC did max effort press before this WoD, yeesh…). That said, the push press was far and away the hardest element. I could get somewhere around 18-20 HPC, like 12 FS, and the rest push press per round. The good news is my front squat is significantly better than it used to be.

Nice WoD. I recommend it.