Archive for the knees-to-elbows Category

Wednesday, Today

Posted in back squats, box jumps, cleans, competition, double unders, knees-to-elbows on January 20, 2017 by coughingsparks

Wednesday was 20 minutes to complete 3×7 back squat at 70%, which was 155#, interspersed with 12 HSPU (push-ups) and 12 pull-ups (RR). The WoD was a 5-minute AMRAP:

-10 box jump overs
-5 kipping pull-ups (RR)

I was fairly slow on this, and don’t remember what I got, maybe five rounds? I have to do box overs pretty slowly as a rule on account of my crappy knees, so it’s never quick…

Today was a repeat of 16.2, which I did as prescribed last year and scaled this year, one of those exploding AMRAPs that if you make it through the first set in under four minutes, you go onto the next, if you make it in less than eight minutes, onto the next:

-25 TTB
-50 DU
-15 Squat cleans (135/85/55)

-25 TTB
-50 DU
-13 Squat cleans (185#/115#/75#)

…11 squat cleans 95#
…9 squat cleans 115#
…7 squat cleans 135#

I did all the scaling, KTC, 1:1 single unders, and made it all the way up to 135# and got through 3 of those, which was actually much harder than the Rx would have been because I only got 77 last time and I got 4+78 this time, which turned out to be a 20-minute, increasingly heavy AMRAP.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, burpees, cleans, dead lifts, double unders, knees-to-elbows, pull-ups, push-ups, snatches, wall ball on January 3, 2017 by coughingsparks

Friday: 0:00 – 8:00: AMRAP:

-8 HSPU (push-ups)
-10 Squat snatch (115/85)
-15 box jumps

8:00 – 15:00: establish 1RM snatch

I don’t remember what I got for the first one, five and something maybe with 55#. I did meet my snatch PR at 115#, but of course it was a power snatch.

Saturday: 22-minute relay-style partner AMRAP:

-8 bar-over burpees
-6 front racked lunges 135/95
-4 muscle ups

We did it with 65# and regular pull-ups (or jumping pull-ups) and got 10 plus something.

Monday: Squat clean, which was 150# and then 6-minute AMRAP:

25 bar-facing burpee buy in and then:
-4 DL at clean weight
-40 DU

Did 20 DU and got 2 plus something. It was slow, it was the slowest in class.

Today: 15-minute AMRAP:

-5 squat snatch (185/125)
-10 TTB
-15 Wall ball

I started at 55 and had to drop to 35, unfortunately and did KTC and got 6 plus something.

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.

Push jerk, push-up, TTB

Posted in jerk, knees-to-elbows, push-ups on December 20, 2016 by coughingsparks

Today started with a 5RM push jerk from the rack, which topped out at 135×4. It’s pretty heavy, but my shoulder and the left side of my neck has been hurting for about two weeks now, so it makes going over head difficult and makes doing strict push-ups very painful, so I suppose I should give it a break. The WoD was 10-9-8-7-6-5-4-3-2-1 sHSPU (push-ups) and TTB, which I scaled down to KTC because of the shoulder thing and because of the 10-minute time cap, and I finished at this scaling at 9:05. It was OK. It was painful. But I made it.

Crossfit Cough

Posted in burpees, cleans, dead lifts, knees-to-elbows, wall ball on December 16, 2016 by coughingsparks

Yesterday was 3 squat cleans, 2 front squats, adding 5# from last week, which was 115#. It’s getting heavy. The odd thing is that the squat cleans aren’t too bad, but the front squats are. The WoD was, for time:

-25 burpees
-800m run (row)

Before the WoD started, I said, “if I get it under five minutes, it’ll be a miracle.” Well, amen. When I don’t have to jump over anything, I’m actually kinda quick, so I finished it in 4:35. So that’s good.

Today’s WoD was five rounds of 2 minutes:

-12 DL (225#/155#)
-12 TTB
-AMRAP Wall-balls
-1 minute rest

I did well at this one also, scaled the TTB down to KTC and was the highest score so far that day and the first three-digit number at 101.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, double unders, jerk, kettle bells, knees-to-elbows, overhead squats, push-ups, rope, wall ball on December 6, 2016 by coughingsparks

Friday: partner WoD, relay-style, 12-minute AMRAP:

-10 TTB
-10 OHS (95#/65#)

I did KTC because it was a lot, and we got 13+9.

Saturday: 15-minute AMRAP

-15 wall balls
-10 push-ups
-1 rope climb

I think I got 5 + 9.

Monday: for time:

-50-40-30-20-10 Double unders
-25-20-15-10-5 TTB
-10-8-6-4-2 Push jerk (165#/105#)

15-minute time cap

Finished in 14:56 and the only reason I made the time cap was because I had a phenomenal day of double unders, getting the first set unbroken, because the TTB took forever.

Tuesday: 4 sets of 3-minute AMRAP with 1-minute rest:

-15 Russian KBS (32kg/24kg)
-10 Box jumps
-2 wall walks (yuck)

Got 1+25, 1+22, 1+25, 1+25. There was no way I was going to do a second set of wall walks. It was fine.

Heaviest Kettle Bell EVER

Posted in kettle bells, knees-to-elbows on November 15, 2016 by coughingsparks

Today was 5 rounds of 4 minutes:

-25 KB swings (32kg/24kg)
-20 pistols
-15 TTB

I was the only person of the day up until then to do the KB swings Rx and unbroken to boot, but I scaled the rest way back, to body weight lunges and, like, 6 TTB because I could not string them together and got 2:30, 2:21, 2:20, 2:24, 2:24. I probably scaled too much, but it was still difficult.