Archive for the shoulder hell Category

What’s better than doing 14.5 (again)?

Posted in cleans, front squats, jerk, shoulder hell on March 25, 2016 by coughingsparks

NOT doing 14.5 again. It was programmed as 16.5 but because I did not sign up for the Open, I do not have to do it. I have done it three other times; I didn’t even really want to do it the first time, so…I’m not doing it. So, I made up my own day, starting with a barbell complex of:

-Squat clean
-Front squat
-Split jerk

I got up to 155#, which is about what I expected. I then repeated a very old Crossfit Ithaca WoD 5 RFT:

-2 press (95#/65#)
-4 push press
-6 push jerk
-20 DU

I took just over four minutes off of my time from three years ago, going from 10:37 to 6:28, so that was good.

Increased modal domains across broad work capacity or something

Posted in presses, shoulder hell on December 29, 2013 by coughingsparks

Today was another day of open gym, with everyone sort of doing their own thing. Initially, I really wanted to repeat the kettlebell killer, because I’ve always want to repeat it after getting such a miserable time on it, but my legs are wrecked from yesterday so I thought going below parallel today was likely ill advised. And I still had a fine day. I started with press for 3 and PR’d, so that was good:

-45×5
-75×3
-85×3
-90×3
-95×3
-100×3
-105×3!

That was my old 1RM, actually.

Finished with an old Crossfit Ithaca WoD that I call Shoulder Hell, 5 RFT:

-2 press (95#/65#)
-4 push press
-6 push jerk
-30 double unders

Eh. I got 10:37, which is a six second PR, but I was definitely slow on the double unders. Still, a PR is a PR.

What went well: The press went great, didn’t know if I was going to get that third at 105#, but I got my head through and it happened. I also did better than I used to on the shoulder work, it was the double unders that were the slow part.

What needs improvement: The double unders. I have a hard time doing them in the WoD sometimes and my feet were catching on the singles leading in, so it was particularly hard.

I also still don’t feel 100% awesome. I am exhausted, even though I’ve been sleeping. Around the holidays, I get a little bit of social fatigue where I’m just around other people way too much, even though it’s fun, and the people are lovely. I’ve either been working, going out, or hosting. I need to be by myself and I need to craft/create or else I’m miserable and I haven’t had nearly enough of that lately.

OHS, Shoulder Hell abbr.

Posted in overhead squats, shoulder hell on October 25, 2012 by coughingsparks

Easing back in, once again, with a light 5×5 OHS:

45×5
65×5
65×5
65×5
65×5
65×5

Finished with another metcon of not pushing super-hard, but getting through OK, three rounds for time of:

-2 press 65#
-4 push press 65#
-6 push jerk 65#
-30 DU

Finished in 7:27, even getting a couple of good runs. More fun tomorrow.

Back squat and shoulder hell

Posted in back squats, shoulder hell on August 27, 2012 by coughingsparks

I got a pretty decent back squat in today, better than I thought I would do:

45×5
95×5
105×5
115×5
125×5
135×5
145×5

135 felt too easy so I went in, and actually got it. I don’t know; I pretty much expect to plateau on back squat, so it’s always rather a nice surprise when I improve.

Finished with Shoulder Hell, five rounds for time of:

-2 press
-4 push press
-6 push jerk
-30 double unders

Used 65#, and PR’d at 10:44. Yay!

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.

Last Two Days

Posted in back squats, presses, shoulder hell with tags , , on January 19, 2012 by coughingsparks

So my back feels OK, but I somehow tweaked my neck; I woke up with it messed up a couple of days ago. I managed a 5×3 press:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

That matches last time and I think it may be a while before I go up again. I tried a metcon after that involving squat cleans but started with too much weight, my neck hurt, I got discouraged and did the unthinkable: I quit.

Back to yesterday: I started with a 5×3 back squat, again matching last time, more or less;

45×5
115×3
135×3
145×3
155×3
165×3

Not too bad. I finished with my first post-Katrina Rx’d Shoulder Hell: 5 rounds for time of:

-2 presses 95/65
-4 push presses
-6 push jerks
-30 double unders

Managed in 12:17, about 40 seconds faster than the last time (pre-Katrina), making my second true post-baby PR. Yes!

First OHS, Shoulder Hell

Posted in overhead squats, shoulder hell with tags , on August 27, 2011 by coughingsparks

Still sore today, but I had a plan before I set foot in the gym. I started with 3×5 OHS with just the bar. I knew that I just had to go for it with weight and that was all there was to it. It wasn’t super easy but I managed it without dumping or falling over. I followed that with an old Crossfit Ithaca WoD that I call Shoulder Hell:

5 rounds for time of:

-2 presses
-4 push presses
-6 push jerks
-30 double unders

I used just the bar and subbed on 3x singles and got 8:27. I’m glad I chose the weight that I did.