Archive for the SDLHP Category

More Gymnastics

Posted in kettle bells, muscle-ups, pull-ups, push-ups, SDLHP on November 22, 2013 by coughingsparks

Today was a lot of time spent on muscle up transitions. I will endeavor not to say anything disparaging about my ability or lack thereof to do muscle ups. I did my transitions on fairly low rings and just did them a bunch of times. My kipping is definitely not strong enough to do a transition on the high rings, or my core isn’t tight enough or my timing is not right. Pick a reason. But, one thing at a time. So we spent about 25 minutes on that. Finished with a short WoD, 3 RFT:

-6/4 muscle ups (Low ring jumping MU/Strict CTB/strict pull-ups/kipping CTB/kipping pull-ups/banded strict pull-ups)
-10 KB hang snatch 5 each side and then switch (24kg/16kg)
-10 SDLHP (24kg/16kg)

I scaled using strict pull-ups and Rx’d the KBs and got a pretty respectable 5:42.

What went well: The strict pull-ups went better than I thought, and I got the first four unbroken, which I wasn’t sure I’d be able to do. I was solid on the KB, but that was to be expected.

What needs improvement: Most muscle up stuff. Stronger kipping on the high rings (they make it look so easy), hanging in the false grip. Ring dips. Any one of the many pieces to the muscle up.

As a bonus, I did Day 1 of the new push-up program, which was a test of push-ups I could do consecutively with good form and I got 15, which is not a lot, but about what I expected.

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Smokin’

Posted in pistols, rowing, SDLHP, wall ball on August 2, 2013 by coughingsparks

Today was:

-600m run (750m row)
-20 pistols (neg)
-35 SDLHP (24kg/16kg)
-50 wall ball (20/14, 10/9)
-35 SDLHP
-20 pistols
-600m run (750m row)

Finished in 14:15, totally smoked. Not a bad time though…

Three days at CFP

Posted in box jumps, burpees, cleans, dead lifts, jerk, push press, SDLHP, wall ball on March 1, 2013 by coughingsparks

Well, it’s official: I am now a full-time, unlimited, no-holds-barred member of Crossfit Pallas! My daughter is in Montessori Monday, Wednesday, and Friday, making those days training days, assuming she’s not off of school. I can’t dump my Island membership yet, because there will be times she’s not in school and Jeff can’t watch her. I’ll figure something out for that until CFP gives the on-site child care they are talking about. Anyway. So more Crossfit at an actual box! And I just can’t get enough!

Wednesday started with the dreaded cleans, which eh…I just had to look it up to see where I actually ended up. It wasn’t pretty:

-45×5
-85×3
-95×2
-105×1
-115×1

Finished with a killer med ball WoD:

35-25-15-5

-Med ball cleans (20/14)
-Wall ball shots (10’/9′)
12-minute cap

Finished in 10:11, faster than some, slower than some. I’m not ashamed. It was really hard.

Yesterday had two fairly challenging WoDs. The first was every 90 seconds for nine minutes:

-2 DL at 75% of 1RM
-15 air squats

My butt gets very sore from doing pistols, and yesterday was no exception (nor is today, but it’s getting better). I did it at 185 pounds.

The second WoD was a partner WoD, ascending ladder of:

-Hold 35# plate overhead
-Box jump x1, 2, 3, etc.
-5 burpee penalty for dropping the plate

Then you switch, so one person’s always doing an odd number of box jumps and the other one is always doing an even number. I was paired with the newest person, and I had one of the strongest overheads in the class, so it was a great pairing. She dropped the plate twice, and we still got 17 rounds, 9 box jumps. She felt bad about the burpees, which I told her not to worry about. I really didn’t mind. I knew it was going to happen, and it was just a matter of how many times. I didn’t care. She had a lot of heart, and I was impressed with that.

As to box jumps, apparently I do them wrong. When I did them at sectionals, it was OK to open the hips on the jump. At CFP, you have to open at the top BEFORE jumping off. It’s a tiny, but fundamental difference that sort of messed with my head and I was no-repped on the very first one. I deserved it but it is a long-standing, like years, bad habit. It will take a while to break.

Today was the dreaded split jerk, but I was super-glad to be coached because I’m bad at it for that very reason: I am hardly ever coached. And despite having 11 people and only one coach, it still went pretty well. I PR’d even, but that’s not really the case because I have never done a 1RM:

-45×3
-75×2
-95×0(F)
-85×1
-95×1
-105×1
-105×1
-115×1

So that’s it, my 1RM for the time being. The footwork is the hardest part, because that’s only 10 pounds over my 1RM for the strict press, so theoretically, my jerk should be way higher.

Finished with a really brutal 6-minute AMRAP:

-3 push press (100/80)
-5 kettlebell SDLHP (72/55)
-7 burpees

I actually did pretty well on this one with 6 rounds, 2 push press. It had two things in in that I’m pretty good at, and even burpees go OK, when there’s only seven in a row. I did it unbroken, so I just need to speed it up.

We have Cindy/Mary tomorrow, and they want those of us signed up for the open to do it Rx’d. Poopy. I can do Cindy Rx’d, but definitely not Mary. I’ve never done Cindy Rx’d, and I’ll probably only do about three rounds or so, so we’ll see.

Bittersweet

Posted in back squats, dead lifts, pull-ups, push press, SDLHP, thrusters on February 19, 2013 by coughingsparks

Yesterday was brutal. Started with a 2RM, which went like this:

45×5
155×2
175×2
195×2
215×2
225×2
235×2
245×2

That last one is definitely a PR, not that I’ve done 2RM DL before, but 245 was my 1RM before, so yay! THAT SAID. The WoD was:

-80 pull-ups
-EMOM 2 DL at 80% of 2RM

I used a green band and still DNF’d. I got five minutes and something for 42 pull-ups. The problem was that the DL was 195#, which is pretty heavy for a WoD, plus I’m not great at pull-ups to begin with. So, by the fifth minute, my DL was broken into two sets, which is always going to screw you on an EMOM, so I ended up with about 15 seconds left in the round. That, or I could rupture a disc. I could definitely feel my form starting to go. CFP suggested taking a full minute break and then getting back into it. Oh well, I can’t feel too bad, because I DID PR.

Today was sort of insane. The only way to go to CFP today was at 0700, a mere 7 1/2 hours after clocking out from work, give or take. Went to bed at 0030, up at 0630, in the gym at 0649, although in reality, it was only 30 minutes less sleep than I would have gotten going in at 0900, so it didn’t really matter. In any case, I hemmed and hawed about actually going in that early, or skipping it altogether, but I don’t usually miss an opportunity to go. If you want to do what you love, you’ll find a way; if not, you’ll find an excuse.

So. It was 8×2 push press, which was something like:

45×2
75×2
85×2
95×2
105×2
110×2
115×0(F)
110×2

I usually don’t just push press, so I don’t know if this is good or bad or what. Got some good coaching cues, though, which I had also gotten on the strict press, gotta put the head through the window. Finished with a pretty good WoD, which reminded me a lot of the triplet of pain, which was

8 minute AMRAP
-10 thrusters (95/65)
-10 SDLHP (95/65)

CFP said it would be easy until it’s hard, then it’s a precipitous drop off. Yup. That’s right, that’s exactly what happened. The first round was really easy, and then 5 thrusters into the second round, it was like what the crap??? I did pretty well though, 4 rounds, 8 thrusters.

So, after all this, I went home and ate breakfast, had coffee, then went back out to Island with Katrina, because we had a slot at Kids Cove and I wanted Katrina to get to play with the other kids. I did a 3RM back squat, which was no great shakes, but I can’t make myself feel bad about it because the WoD was pretty leg-intensive:

45×5
115z3
135z3
145×3
155×3
165×3

I’m pretty darn sleepy.

Snatch Balance/Deload WoD

Posted in push-ups, SDLHP, snatches on January 18, 2013 by coughingsparks

Today was find a 1RM snatch balance. Well then. I can barely do the snatch balance, but I decided to try it and ended up with something like this:

45×5
55×5
60×0(F)
55×3
55×3
55×3

Finished with a WoD that I am sure is deloaded in preparation for Fran tomorrow: AMRAP eight minutes of:

-10 SDLHP (75/35<–why the difference, I wonder?)
-10 Med ball slams (20/14)
-10 push-ups

Did five rounds even, having the hardest time, of course, on the push-ups. Well, five rounds was my goal, anyway.

ETA: Ooh! Ooh! I almost forgot! I got my fifth dead hang today! Yay!

Press/KB Snatch

Posted in cleans, kettle bells, presses, push-ups, rowing, SDLHP, snatches, wall ball on December 4, 2012 by coughingsparks

Yesterday started with a 5×5 press, which matched what I’ve been doing up until now:

45×5
65×5
75×5
80×5
85×5
90×3(F)

Should have gone back down to 85, but oh well. Finished with the metcon:

21-15-9
-SDLHP (72/35 KB)
-Wall ball (20/14)
-Sit-ups

I killed this one (I think) at 5:40 Rx plus at 65# barbell and 16# ball.

Today was a lot of KB work at CFP, starting with the KB snatch, which I have definitely been doing wrong. I have been doing a sort of KB clean and press, not a true KB snatch in that I don’t drop underneath and pop the elbow up. This is a move that takes a lot of coordination and practice. So, as I got tired in the WoD, I started doing it wrong again, and now I have a bruise. More practice is needed. Anyway, the WoD was AMRAP in 15 minutes:

-5 KB snatch L (45/35)
-15 push ups
-5 KB snatch R
-200m run/row

I did it as Rx’d, and got 4 rounds, 5 KB snatch R, so almost 5 total. It’s one of the worst in the class, mostly because I refused to modify the push-ups. I’m so bad at them! That is almost always what slows me down in a WoD.

Finished with 10 minute find-your-3RM clean. Another lift I’m not that good at, I only got 105, which isn’t great.

Back Squat Dump/SDLHP/Push-up

Posted in back squats, push-ups, SDLHP with tags , , on April 6, 2012 by coughingsparks

Dumped my last back squat today, but it’s all right:

45×5
115×3
135×3
145×3
155×3
165×3
175×2(F)

I did 175 as a 3RM a little while ago but only one time, so it’s OK. Finished with a WoD of my own design, 21-15-9:

-SDLHP 75#
-Push-up

Did it in 6:44, a nice little WoD. Then I attempted my gym’s stupid monthly fitness challenge (stupid b/c I can’t do it), which is, from the knees, to toss a 4# medicine ball as far as you can. I managed 22′ which matches the current leader, but I really suck at it. It’s set up on the carpet amidst all these different machines and I was hitting everything but the tape. People were ducking and covering. Really, this is why I don’t play sports.

Oh, oh! Milestone today: I can get up off the ground without using my hands. I know that’s easy for most Crossfitters, but I haven’t been able to do it since the baby, so yay!