Archive for the rowing Category

Back to back

Posted in back squats, box jumps, burpees, christine, cleans, dead lifts, fran, jerk, kettle bells, rowing, snatches, wall ball on May 26, 2017 by coughingsparks

Tuesday I went to the gym late in the day, which I don’t usually do. First was Christine, 3 RFT:

-500m row
-21 BW DL (208#)
-21 box jumps

This took forever, 31:33. I don’t think it was supposed to take that long, but I pulled those reps one at a time and it took a while.

Following that, I was supposed to have done 20-minute EMOM, another “stamina:”

-Even: 12-calorie row
-Odd: 15 wall balls

I made it through eight minutes of this and then stopped. I think this was supposed to be one of those days that’s divided, but obviously that’s not practical most days.

Wednesday: I went back the following morning, which didn’t go very well, but at least the lifts were light:

1.) Power clean: 110x3x3
2.) Clean pull: 125x3x3
3.) Back squat: 130x3x3
4.) Fran: 21-15-9
-Thrusters 65#
-Pull-ups

This was about my slowest Fran ever, almost doubling my time at 15:31. Again, doing the pull-ups one at a time.

Today was:

1.) Snatch:
60×2
65×2
70×2
75x2x2

2.) Clean and Jerk:
95×2
100×2
110×2
115x2x2

3.) Front squat: 115x3x5

4.) 4 RFT:
-15 calorie row (was supposed to be the Airdyne, but they were all in use)
-18 wall balls
-15 KB swings 35#
-12 Burpees

This went better than I thought it would, at 15:53. Finished up with mobility.

Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks

Friday:

1.) Snatch:
55×4
60×4
65×4
70×3
75x3x2

2.) C&J:
100×3+1
110X3+1
115×3+1
125×3+1
130×3+1(x2)

3.) BS:
155×4
165×1
155×4
170×1
155×4
175×1

4.) 3 RFT:
-400m row
-21 burpees
11:08

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10

Monday:

1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)

13:15

2.) Hang snatch:
60×4
65×4
70×4
75x3x3

3.) Hang snatch pull:
80×5
85x5x4

4.) BS:
160×5
170×1
160×5
175×1
160×5
180×1

Today:

1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

Ben Bergeron is trying to kill me.

Posted in cleans, front squats, pull-ups, renaissance periodization, rowing, thrusters on May 11, 2017 by coughingsparks

Yesterday was Day 2 of #builtbybergeron, this time was four things:

1.) Hang squat cleans from mid-thigh(ish):
-60% x 4 = 95#
-65% x 4 = 100#
-70% x 4 x 3 = 110#

This went fairly well: light enough weight to be able to focus on form.

2.) Clean pull from hang or mid-thigh-ish:
-70% x 5 = 110#
-75% x 5 = 115#
-80% x 5 x 3 = 125#

Again, pretty good.

3.) Front squat:
-77% x 5 = 135#
-83% x 1 = 145#
-77% x 5 = 135#
-85% x 1 = 150#
-77% x 5 = 135#
-87% x 1 = 155#

I’ve never done this rep scheme before and it was sucktacular, like very, very hard. I did it. I didn’t dump, but it was a close run thing.

4.) Metcon: 13-minute AMRAP:
-55 cal row
-55 thrusters 65#
-55 pull-ups
-55 HSPU

This went about as I expected, did well on the row and then was doing the thrusters in sets of 5. As one might imagine, by the time I got to the pull-up bar, I had something like 75 – 90 seconds left, so I only got 6 pull-ups, which means a score of 116. Good, is what I’m supposed to say: gives me something else to get better at.

In any event, everything is sore today. My midsection is completely wrecked from the 90 GHDs after not doing them for about a year, like it hurts to sneeze. My quads are destroyed. It hurts to flex or extend my arms. Also, I may not be eating enough to compensate for the increase in volume. I’m still eating like I’m doing a light day, which this^^^ definitely is not. I purchased and downloaded the new RP cutting templates, so we’ll see how that goes. Back tomorrow though.

Dust this off

Posted in dead lifts, pull-ups, push-ups, rowing, snatches on May 9, 2017 by coughingsparks

Haven’t posted in months. I’ve decided to start sort of doing my own thing, still at Crossfit Pallas. Group fitness there has been making me miserable lately, so I’m starting to do Built By Bergeron as of today and will do this for a little while, I think. I need a change. Oh, and I’m going to need to go on a cut, sadly because I am more doughy (and by doughy I mean bad at gymnastics) than I’d like. In any event, today’s programming was:

1.) AMRAP 3 minutes:
-12 calories on the Airdyne (I used the rower because every Airdyne was in use)
-12 power snatch 65#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-8 power snatch 80#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-4 power snatch 95#

I got 1 + 19, 1 + 16,, and 1 + 13 respectively.

2.) For time(?):
-12 MU (red-banded strict pull-ups)
-30 HSPU (push-ups)
-8 MU
-20 HSPU
-4 MU
-10 HSPU

Even with my scaling, I did it in 15:38, but I really tried to be a stickler for form. I’m sort of like, whatever, I need to improve in gymnastics so much that it sort of doesn’t matter.

3.) NOT for time, 3 rounds:
-30 GHDs
-15 DL 155# (was supposed to be 185#, but I didn’t feel equal to that on my first day).

I have to admit that I broke up the GHDs, as I haven’t done them in a while. All in all, it took over 90 minutes to do the day’s programming, but it felt good. I was by myself, which I mostly prefer and got to listen to my own music. I did some mobility, but I am probably going to be hurting tomorrow.

More open gym

Posted in rowing, wall ball on January 10, 2017 by coughingsparks

Made up my own metcon again today, 4 RFT:

-500m row
-20 wall balls

This was awkward AF because I was sort of wall-balling with one hand, but I only missed once and got 13:03. It was exhausting, so that was good.

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.

Three Days

Posted in dead lifts, jerk, pull-ups, rowing, wall ball on November 22, 2016 by coughingsparks

Friday: 1RM DL, meh at 275#, the same as it was at the beginning of the cycle. The metcon was a 1-mile run/2000m row for me, at 7:54, obviously not trying to set any records here, just get through it in under eight minutes, TBH.

Saturday: 14-minute AMRAP:
-2/4/6/8/10/12…Muscle ups
-15 wall balls

I got through the set of 12, I think, plus 4 or thereabouts. I don’t remember.

Monday: Weather interfered, didn’t go.

Today: 1RM weird 2-second pause jerk, 2 seconds in the dip, 2 seconds over head. I don’t know, I didn’t care for it and only did 135#, which is not nearly as much as I think I can do. The metcon was 3 RFT:

-30 air squats
-10 STO 155#/105#

8-minute time cap

This was a generous time cap; I don’t think anyone DNF’d. I got 5:43.