Archive for the sotts Category

Sotts and heavy cleans

Posted in burpees, cleans, sotts on July 3, 2015 by coughingsparks

Today, while everyone else was front squatting, I got to do Sotts press in sets of five clean grip in the front, in which I got up to 65# and snatch grip in the back, in which I got up to 55#.  The WoD was 8-minute AMRAP:

-3 squat cleans (225#/155#)
-10 burpee box overs

I got 3 + 1 with 135#.  I ended up power cleaning and front squatting for most of it.  I don’t think I’ve ever done that heavy weight in a WoD.  I started out doing squat cleans; I really did, but at that weight, it devolved quickly.

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Sotts press

Posted in push-ups, sotts on September 9, 2014 by coughingsparks

Yesterday was my favorite freak, the 1RM Sotts press, which is back squat with a snatch grip and then press from the bottom squat and stand:

-45×1
-65×1
-70×1
-75×1
-80×1

Bam. Best female weight of the day up until then.

Finished with a bit of a lousy body weight WoD, 7-minute AMRAP:

-10 push-ups
-20 jumping lunges
-30 sit-ups

I got a sort of pathetic 3 rounds, 1. I can’t do that second thing very well, by being sore from Saturday’s fun of front racked lunges and the fact that my feet do not like landing in that position, having had multiple feet surgeries. It’s not that I can’t do it, I just have to do it extremely carefully because my toes don’t bend like other peoples’.

Sick, then better

Posted in just nine minutrs, sotts on December 28, 2013 by coughingsparks

Got the gastroenteritis on 12/24 at around midnight, and had a lot of fun in the bathroom until about 0400, when I made the decision to seek care in my very own ER. I could have not bugged them, but I didn’t want to be sick on Christmas day, and I knew they would be able to help. I got to my room and was flocked upon by about four nurses and had an IV, 3 liters of NS, 8mg zofran, and 10mg reglan. 5 1/2 hours later, I went home and slept all day while Jeff took care of Katrina. By that night, I was able to eat some bread that my mom had baked. By Christmas morning, I was a lot better and had a normal Christmas dinner (roast leg of lamb with pan sauce, wild rice portabello pilaf, salad and yule log cake [chocolate sponge, espresso mascarpone filling, ganache glaze, and meringue mushrooms]).

Hit the gym yesterday for the first time in 3 days, and eased in with a 5×3 Sotts press:

-45×3
-55×3
-65×3
-70×3
-75×3

So, that’s five pounds more than last time. Not that we hit this lift too much. Finished with an old favorite, Just Nine Minutes, AMRAP x3 rounds:

-1 minute HPC (65#)
-1 minute FS (65#)
-1 minute push press (65#)
-1 minute rest

I got 161, up from 143 last time, but it was hard as it always is after a long break. Also, this was the first time I’ve done it from the floor rather than from the rack (at Island, I didn’t know any better).

What went well: Sotts went well. Just Nine Minutes went well too, even though it was hard.

What needs improvement: I don’t know. It was a day for easing in, rather than going all out.

Went home and did 9-8-7-6-6 push-ups, having done 9-8-7-6-5 the previous day.

Hansen/Cleans/Sott’s of AWESOME

Posted in burpees, cleans, dead lifts, hansen, overhead squats, pull-ups, push press, sotts, wall ball on January 8, 2013 by coughingsparks

Saturday:

Was supposed to be an Oly total, like max effort clean and jerk plus max effort snatch, but that wasn’t going to happen at Island, so I decided to do something completely different. So I did a 5×3 OHS:

45×5
65×3
70×3
75×3
75×3
75×3

Did the HSPU progression. Finished with Hansen, which Rx’d is five rounds of:

-30 72# KB swings
-30 burpees
-30 GHD sit-ups

I did three rounds with a 35# KB and regular sit-ups. The burpees are what gets me on this WoD. I got 1713, I think. It was a long time ago now.

Yesterday I did 5×5 cleans. I wanted to DL, but I need more practice at the clean:

45×5
65×5
75×5
85×5
95×5
95×5

I can muscle up more weight than that, but I’m really trying to work on form and speed. I interspersed this with the HSPU progression, to save time. Finished with the CFP WoD, which was:

-50 wall ball (20/14) with
-EMOM 5 burpees

Five minute rest, then:

-50 burpees with
-EMOM 3 wall ball

This was for two times, and I got 2:58 and 4:45. This wasn’t as bad as I thought it was going to be. I thought I would need, like 10 minutes for each one, or a shorter rest period, but it wasn’t actually that bad.

Today was Sott’s press, which up until now I have been doing WRONG. I’ve been getting into a front squat and pressing from the bottom out front, when actually, you get into a back squat with a snatch grip and press from behind the back. Big difference. Anyway, we did 3×3:

28×3
45×3
55×3
65×3
70×3

OK, so I did five. And y’all, I had the second-highest weight for the day up until then, out-pressing dudes. WTF? I’m pleased, of course, but a little baffled. BTW, 70 is scary. I thought I would dump backwards for sure. I think I’m going to be sore tomorrow.

Finished with a 12-minute AMRAP of:

-3 DL (165/125)
-6 pull-ups
-9 double KB push press (35/25)

I got eight rounds, three DL, using 165# DL and the blue band and 25# KBs.

I feel like Tarzan today.

Double unders and more double unders

Posted in double unders, push-ups, sotts, wall ball on December 27, 2012 by coughingsparks

Following CFP programming (sorta) although CFP is closed right now for the holidays. Yesterday was tabata planks, which are surprisingly hard and I had to go to knees for the last 2 sets. This was followed by five rounds for time of:

-20 Wall balls 16# 9′ target
-40 Double unders

I finished in 18:49. I started doing these WoDs in a room that I had forgotten about, the old spin room, now new we’re-not-calling-it-Crossfit-because-we-don’t-want-to-get-sued-but-it’s-really-Crossfit room, which has some punching bags, all the med balls, two plyo boxes and a ton of –wait for it– empty space. Well, this place has rubber mats, not the nice wood smoothness of the Oly platform that I’m used to for double unders. More friction = more difficult double unders, so it was harder than I anticipated.

Today was supposed to be max effort HSPU, but eh…I did Sott’s press instead because I felt like it:

45×5
55×5
60×5

All I had time for. Finished with the 12-minute AMRAP:

-5 wall walks
-15 med ball cleans 20#
-25 DU

Got three rounds. Again, the double unders didn’t go very well and I subbed in 75 singles on the second round because for whatever reason I couldn’t even do one. The wall walks turned into push-ups because my sneakers were slippery on the wall, mostly and I was not feeling particularly strong today.

The not eating at work thing is starting to get me down and I realized as I was taking a shower that a lot of my stuff has plateaud over the last year, and going 9,10,12,13 hours without food might have something to do with that. Only getting in 30 minutes of Crossfit on workdays may have something to do with that too. I don’t know. I’m pretty discouraged right now. I go in with a good attitude, but it doesn’t really do much good when I feel exhausted and drained all the time. My DL has plateaud. My FGB has actually gotten worse. Whatever I am doing is not working. I feel like I’m beating my head against a wall, doing the same thing over and over with the hope of a different result.

I don’t know.