Archive for the marcus Category

Shredded legs

Posted in dead lifts, marcus on December 24, 2012 by coughingsparks

So news on the neck front is not so good. I worked a 12-hour shift yesterday and when I woke up, I couldn’t move my head. I started crying because I’m sick of my neck hurting all the time and having each day be worse than the one before. Then I took a Vicodin. And a Flexeril. And some Motrin. About an hour later, everything was doing a lot better, although I really hate what Vicodin does to my insides. But it helped get me through the day. I made a doctor’s appointment for more of the same, just in case. I don’t like taking narcotics, but it really is going to help my neck muscles relax not being in quite so much pain.

Anyway. My sister was in town and so we went to Island, which was PACKED. We had to wait for the Oly platform, and some other girl had to use it after us. We did 3RM DL, which turned out pretty good (almost):

45×5
155×3
175×3
195×3
215×3
225×3
235×2(F)

So, 225 it is, a weight I have actually been with for a year. I haven’t PR’d on 3s in a year.

Finished with a fairly fast Marcus:

-100 box jumps (18″)
-100 air squats

Finished in 10:17, about 30 seconds faster than last time. My sister kicked my butt though at 9:45. Then again, muscles don’t contract all that well on Flexeril. Excuses, excuses.

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Yesterday

Posted in marcus, presses on September 6, 2012 by coughingsparks

Same thing again, decent lifting, crap metcon. Did a decent 5×3 press indeed:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

Baaaarely got that last one, but locked it out so it’s legit.

Finished with a glacially slow Marcus:

-100 box jumps 20″
-100 air squats

Did it in 11:33 and reminisced about the days when I could get it in eight minutes or so. *sigh*

Have to get back in the blogging habit

Posted in box jumps, cindy, double unders, marcus, overhead squats, presses, pull-ups, push-ups, shoulder hell on August 13, 2012 by coughingsparks

Again, I have three days of catch-up to do. So here I go and it’s going to be sketchy, because I have to start with Friday, and I only vaguely remember what I did. I want to say 5×3 press to start:

45×5
65×3
75×3
80×3
85×3
90×2 (F)

Finished with what was supposed to be a double under WoD, but ended up being a single instead, three rounds for time of:

-100 singles
-10 push-ups
-50 decline sit-ups

I did it in 15:29, and was doing the sit-ups three at a time towards the end. I am still sore today from that one.

Saturday, did OHS, again, I think, although I may have Friday and Saturday mixed up. Once again, I kept it simple, trying to ease my way back into everything:

45×5
65×3
70×3
70×3
70×3
70×3

Finished with a 20-minute AMRAP that I guess I could call Marcusindy:

-5 under-bar rows
-10 box jumps
-15 air squats

This one was miserable for my legs, my calves being sore from climbing Buttermilk Thursday and doing jump rope on Saturday, so I only managed 10 rounds. I think I should have put more under-bar rows in it too perhaps, because I did all of those unbroken, that or take out my resistance bands again.

Today, I did a horrible front squat, that was supposed to be 5×5:

45×5
95×5
105×5
115×4(F)

I went into it knowing it was going to suck and it surely did. Finished with a pretty good variation on shoulder hell, which was seven rounds for time of:

-5 push press 65#
-20 double unders

Did it in 10:07, and got some good runs in there.

Breaking even

Posted in marcus, presses with tags , on January 31, 2012 by coughingsparks

5×3 press:

45×5
65×3
75×3
85×3
90×3
95×3

Marcus:

-100 box jumps 18″
-100 air squats

10:44, 12 seconds faster than last time.

Legs

Posted in back squats, marcus with tags , on December 2, 2011 by coughingsparks

I haven’t had a “leg day” since well before Crossfit, but today kind of was one. I started with 5×5 back squat, which was:

45×5
95×5
105×5
115×5
125×5
135×5

Good, again, to get the Big Girl plates back on the bar. I didn’t really know what I wanted to do for metcon, so I decided to try for a full Marcus, which is for time:

-100 box jumps 18″
-100 air squats

About 20 box jumps in, I knew this was a bad idea, but I was bound and determined to persevere. By the 65th rep or so I was doing them one at a time. Even the first round of air squats only had 8 when it should have had 20. But I finished, in 10:56, by no means a record, but the first completed as-Rx’d Marcus since the baby.

No focus

Posted in front squats, marcus with tags , on October 3, 2011 by coughingsparks

I just had one of those days today in which my heart just wasn’t in it and I couldn’t decide what to do (granted, this is partially due to the fact that Katrina had me up three times last night, at 11pm, 3am, and 5am). I knew I was going to start with a 5×3 front squat, which actually went surprisingly well and I PR’d and probably could have gone on:

45×5
65×3
75×3
85×3
95×3
105×3
110×3

That is significantly better than last time and although the last set was hard, I suppose I should have attempted 115, even if I had dumped. I finished with a sort of crappy half-Marcus, which was:

-50 box jumps 20″
-50 air squats

I pulled it off in 5:25, which is about a minute slower than last time, which was on August 21st, but ultimately better because the box (or tractor tire, actually) was more than twice as high. Also, and this is good, I can do a 24″ box jump now, on the bigger tire. I went home after this fairly short day. Hopefully I’ll have time tomorrow to exercise, what with work and all.

Double Cardio/Marcus

Posted in marcus with tags on August 21, 2011 by coughingsparks

My weigh-in this morning did not go well–204#, what the f***? I am repeating tomorrow because I think it’s BS; I eat well (not Paleo though; my daughter can’t tolerate it in the breast milk–found that out the hard way) and have gotten a ton of exercise, in addition to breastfeeding. No way I took in 7,000 calories that didn’t get burned off at any point.

Anyway, enough wallowing. I went back to the gym today. My shoulders and chest are STILL sore, so upper body was out of the question. I started with 30 minutes of interval training on the Arc Trainer. I am not counting calories anymore on these machines, by the way. All I know is that it was hard. I messed around with dumbbell snatch, but with a 10# restriction, there is little point. So I decided to do a half-Marcus. Marcus was made up by my friend of that name (who deserves a sidebar at some point because he is awesome) and it is, for time,

-100 box jumps 20″ box
-100 air squats

I was not about to do that, so I did 50 and 50 with, like, a 9-inch box, by which I mean a step like for step class with three risers. I did it in 4:20 and wanted to go further but now I think that would have been a bad idea. I was pretty happy though because I was jumping up and down, rather than stepping either way. I finished with one of the Expresso Bike routes, which is a stationary bike with a bunch of routes on a computer and you log in and see how you rank with other people, etc. I rode for 26 minutes and, again, not counting calories, but I was dripping sweat on the machine, so I had pretty good intensity.

I am going to be hurting tomorrow for sure, I already know it, because climbing up stairs is difficult. Onward and upward!