Archive for the running Category

Front squat rack jerk running

Posted in front squats, jerk, running on February 4, 2016 by coughingsparks

Yesterday was a complex of (from the rack):

-2 FS
-1 split jerk

I got up to 155, and front squatted 160#, but psyched myself out on the jerk. The WoD was 5-minute AMRAP:

-2 shuttle sprints
-15 hollow rocks

It was fun, mostly, and I got 6 rounds even.


Gun-shy rope climb, awesome Airdyne

Posted in airdyne, eat to perform, rope, running on July 2, 2015 by coughingsparks

Today was one of those weird test days, 30 minutes to do:

-2 minutes of rope climb
-90 seconds of GHD sit-ups
-2 minutes of shuttle sprints
-2 minutes Airdyne for calories

I got 2 rope climbs, which is what I got the last time we did this. The staph infection has made me a little gun-shy of the rope climb, not that I’ve ever been, like, phenomenal at doing them.  I did a good bit of mobility prior to climbing the rope, but my back is still a bit of a wreck.  I also had a lot of missed attempts.  It’s like my body doesn’t want anything to do with climbing the rope. Got 30 GHDs, which is worse than last time but again, wasn’t really feeling it with my back and I kept sliding off the back of the GHD, making it more of a crunch.  I got 10 sprints, which, for a non-runner, is not too bad.  Last was the Airdyne, which I dominated at 42 calories, the best of the day up until then.

There were only three people in class, so I spent the rest of the time on the fancy InBody scale in the dog hair trap office (“we just mopped yesterday, but with the three of them…”).  Survey says: 204.9 pounds, 22% BF.  BOO!  Like I said, it’s not that I’m mad for aesthetic reasons, I just really don’t want to be going into a (bunch of) gymnastics cycle(s) with 45# of fat on me. That’s a barbell worth of fat.  In any case, I’m back on the horn with ETP to tweak my macros and help me figure out exactly WHEN I’m supposed to be eating WHAT because clearly, being left to my own devices is not working.

20 RM success

Posted in back squats, box jumps, dips, L-sits, reverse hyper, running on June 29, 2015 by coughingsparks

Saturday was a big lifting day. Started with Pendlay rows and dips, 10-10-10 at 115#(?), I think, and 3-3-2 dips. Then went on to the 20RM back squat, which I did successfully, but at lighter weight:


Mind you, it was still hard, but I did do it, with some cheering on by my impromptu lifting buddy, a 20-year old swimmer with aortic valve disease that makes him not be able to lift more than half his body weight. So, instead of doing a 20RM back squat, he had to do 20 unbroken jumping squats with 95# front racked. Poor bastard. Nice kid though. I miss being 20, when I knew everything too…

Then did the WoD, which was 7-minute AMRAP:

-10 box jump overs
-60′ sprint to bay doors and rig

I actually did jump this time, every time, and stepped down, which was more athletic, but also slower. I got 7+3, I think. Then did 10-10-10-10 good mornings at 45-65-65-65. Finished with 2xME z-sit, which was 15 seconds each, I think, then hanging L-sits x2, which was around 5 seconds. Then ME hollow body hold x2, which was 21 seconds each. Finished with 4×10 reverse hypers at 140#.

Back squat PR…wha???

Posted in back squats, pull-ups, running, wall ball on October 13, 2014 by coughingsparks

Today started with a 5RM back squat, which was:


That last one was a 10# PR for sure, which is strange as I almost never PR in any sort of squat. I was later asked if it was strength or technique. I don’t know. But I’ll take it.

Finished with AMRAP 7 minutes:

-7 CTB pull-ups
-14 wall balls (20#/14#)
-200′ driveway sprint

I did regular pull-ups and got 4 rounds, 1 and even though I didn’t do CTB, I had some really good runs of, like, 5 pull-ups, which is really good for me, so it ended up being a decent WoD, in the end.

Muscle up work/Good day for Dubs

Posted in burpees, dead lifts, dips, double unders, muscle-ups, running, wall ball on July 9, 2014 by coughingsparks

Yesterday was muscle up transition work, spotted, followed by shooter’s choice skill work for 8 minutes, which I turned into an alternating EMOM of kipping swings on the rings and that thing I do with one strict pull-up and then three kipping with a hold at the top of each in a hollow rock.

Finished with 4 RFT:

-25 wall balls
-5/3 MU

12-minute cap

I did it in 5:53 using ring dip negatives because they didn’t want us using bands. Most people were getting between nine and 11 minutes, so one of two things happened. Either I am JUST THAT AWESOME at doing wall balls, or else my scaling was slightly too easy on the ring dips? I don’t know. I know I did the whole thing, but it was lightning fast, which I am usually not.

Today was a little double under skill work. I was encouraged to do a triple, but it didn’t happen. Not today. Someday, perhaps. Finished with 14-minute AMRAP of:

-40 DU
-20 burpees
-200′ spring
-5 DL at 70%

I did it Rx’d and got 3 rounds, 43 at 190#. I got the first set of double unders unbroken(!) and the next two in anywhere between 3-5 rounds, which is pretty good for me. I definitely came out the gate too fast, jazzed by that huge double under string, and got burned out big time by the third round, but it still was a decent enough score.

Partner WoD

Posted in box jumps, burpees, dips, rope, running on June 14, 2013 by coughingsparks

Today was a partner WoD where only one person could work at a time:

-100 box jump-overs
-50 ring dips (negatives)
-100 KB swings 16kg
-10 rope climbs
-50 burpees each alternating
-10 100′ sprint

My partner’s name was Adam and had never done Crossfit before, but clearly he had some sort of sport background, because he cleared the box without jumping on it (unlike me) and climbed the rope with no problem. We did pretty well at 25:36 and altogether, it was a fun WoD.

Cleans, FS, Sprint(?)

Posted in cleans, front squats, running on April 25, 2013 by coughingsparks

Yesterday was 3 sets of 2 3-position cleans (full power clean, HPC, high-hang squat clean):



Then 3×5 FS:


As expected.

Then, the quite laughable 25′ sprint 3-minute AMRAP, in which I went at a light jog and got 38, no-rep’d the first one because I didn’t touch the ground with both hands.