Archive for the karen 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.

13.3 yet again

Posted in competition, double unders, karen, push-ups on February 4, 2015 by coughingsparks

Today started out with a three-peat of 13.3, 12-minute AMRAP:

-150 wall balls
-90 DU
-30 MU

Last time I did this, it did not go very well. I did the first 75 unbroken and when I tell people that, they’re like WOW. But it was not smart. So, I thought long and hard about how I was going to approach it today. I initially opted to do 60-30-30-15-15, but even that did not happen. I decided early on to not even try and break my Karen time, which is the split. I didn’t care if it was going to take nine minutes, if it meant more double unders. So I did 50-20-20-10-10-10-10-10-10, very deliberately looking at the clock and letting it count down 10 seconds between each of those. It paid off big time because although I didn’t PR my Karen (7:26), I did pretty damn good at 7:39 and then just stayed as calm as possible for the DU and got the second split, 240 reps right at 12:00, beating my previous PR of 218.

The point is, strategy is very, very important in this WoD.

We finished with 6-5-5-4-3 Pendlay rows with 12-10-10-8-6 push-ups, which I did. My legs are very jello like right now.

13.3 revisited…and not well

Posted in competition, double unders, karen, pull-ups, wall ball on September 20, 2014 by coughingsparks

Yesterday started with practice at muscle up transitions, followed by max effort strict pull-ups, wherein I got 6, which is a post-baby PR. Finished with a re-visit of 13.3, 12-minute AMRAP:

-150 wall balls
-90 DU
-30 muscle ups

When I did this last time, I got 214. I got 218 this time. I’m disappointed. I was trying to break my Karen time, first off, and couldn’t even do that, getting 7:44. Doing the first 75 unbroken was impressive, but dumb. I red lined early, and it showed later because I couldn’t do more than about 12 in a row after that. Then, I just had nothing left at all for the double unders. Very disappointing performance.

Again, Faster

Posted in karen, overhead squats, snatches on December 28, 2013 by coughingsparks

Back in the gym today, back a little sore from Sotts yesterday, but none the worse for wear. Started with a made-up snatch complex, every 90 seconds for 18 minutes (including 00:00 and 18:00):

-Snatch grip DL
-Full snatch

I got 80# and failed at 85#, unfortunately. Did get a good bit of practice and made tiny little jumps.

Finished with Karen, 150 wall balls for time, and PR’d that bitch by 46 seconds, getting 7:26, having not done it since the open last year.

What went well: Karen went great. I got sets of 25 until 100, then 20, 10, 10, 10, I think. Still pretty good. And what my sister told me is true, Karen goes very well in Oly lifters.

What needs improvement: Snatch. Always and forever.

Off to do 9-8-7-7-6 push-ups.

13.3: Karen PR

Posted in competition, double unders, karen on March 22, 2013 by coughingsparks

Did 13.3 today, which was the same as 12.4 last year, 12 minutes AMRAP:

-150 Wall Ball (20#, 10’/14#, 9′)
-90 DU
-30 MU

I beat last year’s 196 reps with 210 reps., and PR’d my Karen time with 8:12. Good stuff.

Karen Rewind

Posted in karen, snatches on December 1, 2012 by coughingsparks

Today’s WoD was supposed to be Nancy, but seeing as how there’s no way to do overhead squat followed by rowing at Island, so I had to come up with something else. I started with the 6×2 snatch from earlier this week, which was

-45 x 2

My form was not good, I will say that, do eventually I just unloaded the bat and snatched that for a while, which was better. I don’t know…

Finished by re-doing Karen

-150 wall balls for time, 20/14

I did much better this time, at 10:38, with, as usual, 16# ball and no target.  Still not my best, but beats my last effort by about 90 seconds. So that’s good.

CFP suggested dropping my hands between reps, which is a great idea. If you’re coordinated, which I’m not. I did it a little and it is easier on the stems, but it wool take some practice.


Posted in karen on November 25, 2012 by coughingsparks

Yesterday was Karen. I wanted to do OHS, but I spent the majority of my scant lifting time looking for a 16# medicine ball, which was in a utility closet that needed to be opened by the desk staff. Oh well, I wasn’t married to the idea and my shoulders were very sore from the dips and pull-ups the previous day. So, Karen it was after a brief warm-up of pull-ups, push-ups, sit-ups, and squats. So it ended up being

-150 wall balls for time at 16# (20/14) at no target

I throw the ball up as high as I can and try to shoot a couple feet past the top of the squat rack, which apparently is eight feet? I don’t know. In any case, it was my slowest Karen EVAR at 12:12. My shoulders completely gave out. Usually it’s my legs, but my shoulders and arms just couldn’t do it.