Archive for the rope Category

Saturday, Monday

Posted in box jumps, cleans, front squats, kettle bells, rope on December 19, 2016 by coughingsparks

Saturday was a partner WoD, relay style, 25-minute AMRAP:

-8 box jumps 30″/24″
-8 HSPU (push-ups)
-1 rope climb

I paired with my husband and we got 16+12.

Today was the fourth week of cleans, which was 4 squat cleans, 1 front squat, adding 5# from last week, for 120#. I’m looking forward to next week because even though it’s 5# heavier, there are no front squats. The WoD was a 6-minute AMRAP:

-10 KB swings (32kg/24kg)
-10 box jumps (24″/20″)

I got 5.


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.

Sore shoulders

Posted in double unders, push-ups, rope on November 17, 2016 by coughingsparks

Yesterday was a 10-minute AMRAP of:

-50 DU
-12/9 sHSPU
-1 Legless rope climb

I got 3+21, using a regular rope climb. My handstand push-up devolved into a regular push-up, which then devolved into a knee push-up because my shoulders were completely fried from the previous day. I also had pulled a muscle in the left side of my neck, so that didn’t help anything.

Tons of updates

Posted in box jumps, burpees, cleans, dead lifts, dips, double unders, helen, jerk, kettle bells, knees-to-elbows, pull-ups, rope, rowing, thrusters, wall ball on October 20, 2016 by coughingsparks


DL 5×4, 205, 205, 220, 220, 235. This did not go well. I got through the first four sets just barely, and then couldn’t complete the fifth, even at 220. Just sore and tired. Interspersed with 15 push-ups, which I started strict and then ended up doing knees, because it was going to be better form anyway. The WoD was:

-100 DU
-40 KB snatch 32kg/24kg
-100 DU

8-minute time cap.

I did it Rx’d, sort of. The first 100 DU were supposed to take no more than 2 minutes, but I had done 75 in that time, so moved on to the KB snatch, which I did at 16kg, because 24 is redonkulous, even for a brick shithouse like myself. So I did the KB snatch, and then did 125 DU, and finished in 7:51

10/15: 5 RFT:

-15 CTB pull-ups
-30 pistols

15-minute time cap

I did regular pull-ups and scaled to 12kg front-racked lunges and still only got 3+4. Not a surprise. I am suck-tastic at both of those things.


10-minute AMRAP:

-20 Russian KB swings 32kg/24kg
-15 BBJO 24″/20″
-1 rope climb

I did 2+25, or something like that. The burpee box jump-overs took forever.


5 rounds of 2 minutes on, 2 minutes off:

-50 DU
-10 STO 165#/105#

I’m proud to say I was the only female of the day, at least in my class, who did the Rx’d weight. And I’m still sore two days later. I did 40 seconds of DU, ranging between 22 – 31 and got 24 TTB, which was the score. I’m proud of doing the weight Rx’d though and doing it unbroken thankyewverymuch.


7×1 DL: 225, 225, 245, 245, 260? I think? It was heavy… There were also sets of ring dips, 3-5 between these, and I did better with them than I had initially thought I would. I always think that I suck at ring dips, and I sort of do, but I’ve also been doing them on my own and I was able to do the three, almost every round. Anyway, WoD was:

-800m run (row)
-15 Bar-facing burpees
-15 thrusters 95#/65#

7-minute time cap


I just made stuff up today because I had already done all the programming for the week. I did 3-position cleans, which went less well than I’d hoped, only getting up to 125#. I finished with Helen-on-a-Boat, which I PR’d, incidentally:

3 RFT:

-500m Row
-21 KB swings 24kg/16kg
-12 PU

Finished in 12:57, about 15 seconds faster than my last PR, which was a year and a half ago.

Rope climbs, push-ups

Posted in double unders, push-ups, rope, rowing on October 7, 2016 by coughingsparks

Today was 15-minute AMRAP:

-200m run/row
-25 DU
-10 HSPU
-1 rope climb

I got 4 rounds with push-ups. I did them in about 4-5 sets, which is pretty bad, but I had a decent enough day for double unders and I was so smoked on the push-ups that by the time I got to the rope, it wasn’t too bad.

Tuesday, Wednesday, Friday

Posted in back squats, box jumps, burpees, pistols, push press, push-ups, rope, snatches on September 16, 2016 by coughingsparks

Tuesday: 10-7-5 back squat with 10-7-5 push press from the floor. I got 140,150,160 and 103,113,123, up 5 pounds and 1 pound respectively.

Wednesday: 10 minutes to 5 RM T&G Power snatch, got up to 100×4. A little curl-y.

WoD: 10-minute AMRAP:

-10 power snatch (95#/65#)
-10 Bar-facing burpees

I got 4+15, I think, on this one. I did well, in any event.

Today: 13-minute AMRAP
-20 pistols
-5 strict HSPU
-10 kipping HSPU
-10 box jumps (30″/24″)
-1 legless rope climb

I didn’t do any of that except the box jumps. I used a band for the pistols, I did 5 pike push-ups and 5 regular push-ups, and I did a regular rope climb. I didn’t do very well, getting 2 + 20, but I also wasn’t trying all that hard as it is a WoD full of things that I am truly awful at. So it was more like strength, really.

What? Burpees?

Posted in burpees, kettle bells, rope on August 16, 2016 by coughingsparks

Today was a Fight-Gone-Bad style interval WoD, 16 minutes, 4 rounds for reps:

-1 minute burpees
-1 minute KB snatch alternating
-1 minute rope climbs
-1 minute rest

I was ridiculously consistent on this with 16, 18, 1 every round, for a total of 64, 76, and 4, or 144. The crazy part is that I beat a lot of better people on the burpees. Don’t ask me why; I just had a great day for burpees.