Archive for the Travel 30 Category

Dusting off Travel WoD 30

Posted in dead lifts, Travel 30 on January 13, 2017 by coughingsparks

More open gym today, pulled a set of 5RM dead lift, which went pretty well at 245# Finished with Travel WoD 30, which I haven't done in a long time, 3 RFT:

-100 single-unders
-50 air squats

Got it in 7:39, which is fairly slow, but I don’t feel too bad because I haven’t done it in 4 1/2 years. My record is 6:38. I had to break the air squats down to sets of 10 in the second round.

Advertisements

Just do it already

Posted in back squats, box jumps, double unders, presses, push press, Travel 30, Uncategorized on August 21, 2012 by coughingsparks

Again, the days worth, and from my mobile device. Thank goodness for Swype. Saturday, the odd duck f room  CFNYC, the rounds, AMRAP in 4, 6, 8 minutes, with a for minute rest between sets:

-10 HSPU (downward dog pushup with feet on 20″ box)
-15 box jump, 20″
-20 chest to overhead (135/95, I did 65#)
-25 pull-ups (under-bar rows)
-30 double-unders

I did:

10-15-20-25-10
10-15-20-25-30-1
10-15-20-25-30-6

Monday, just did back squat and some double-under practice:

45×5
115×3
125×3
135×3
145×3
155×3

Today I was exhausted. Did an OK press:

45×5
65×5
75×5
80×5
85×5
85×3 (F)

I definitely psyched myself on the last one, pretty much told myself it wasn’t going to happen.¬† I finished with Travel WoD 30: 3 rounds for time of:

-100 singles
-50 air squats

It’s actually five, but I’ve never been able to do it. I finished in 9:00, which I think is pretty bad, but I’d have to look.

ETA: yes, that’s bad. My record is 6:38.

Long Hiatus

Posted in dead lifts, Travel 30 with tags , on December 12, 2011 by coughingsparks

For the past week or so I have had pretty good GI distress, for, like five days in a row, then work, then work again, and then finally feeling better today. I did go to the gym about, I don’t know, 4 days ago and did a 5×5 back squat, which was OK at:

45×5
95×5
105×5
115×5
125×5
135×5

Today I did 5×3 DL first:

45×5
135×3
155×3
175×3
195×3
215×3

That’s a new 3RM, which is surprising considering how bad I’ve been feeling lately + dehydration + the BRAT diet. But it felt good. Finished with Travel WOD 30 three round version:

-100 singles
-50 air squats

Managed it in 7:49. I need to see how that compares to past performance. Probably not favorably, but really I was just easing back in.

Many, many updates

Posted in dead lifts, presses, rowing, running, Travel 30 with tags , , , , on September 11, 2010 by coughingsparks

Counting back, let’s start with Wednesday. I was in Rochester for work, staying with family, who took me to a huge YMCA. While it didn’t have a lot for Crossfit, e.g., one squat rack, no space anywhere, it did have something unique: a 100m indoor track with a Concept 2 in the corner, so I got to do one that I want to say was on the main site a little bit ago that was five rounds for time of:

-400m Row
-400m Run

It really sucked. I got 20:37 on that but I have no idea if that’s any good or not.

Thursday, back at the Y, did 5x OHS, which I haven’t done in a while, kinda crappy at 65-75-75-75-75. I can do better, I just need to get back into it. Finished with another crappy one, Travel WOD 30, which is for me three rounds for time of:

-100 singles
-50 air squats

I got one of my worst times ever at 7:29. Not my finest moment.

Off Friday, and back in the gym today for my typical Saturday of DL and press, and actually PR’d the first one:

45×5
135×5
155×5
175×5
195×5
220×5

220 is my new 5RM on the dead lift, because I knew I wouldn’t be able to get 225, especially after my dismal performance last week, so I did the 2.5lb cheat, which I actually kind of like. I met my 5RM on the press, which I haven’t seen in months:

45×5
65×5
75×5
80×5
85×5
90×5

Not a bad day, really.

Don’t wanna do NOTHIN’

Posted in Travel 30 with tags on August 4, 2010 by coughingsparks

My quads are sore from yesterday’s WOD so I’m probably going to take it easy today. I also just don’t feel like going and I know that if I try to work out on days like this, it just doesn’t work, and I’ll feel better tomorrow if I take today off. No guilt, it’s just what it is. Anyway, did Travel WOD 30, which I haven’t done in months. I thought that I would suck at it, but I got my second-fastest time ever at 6:46, so I shouldn’t complain. My legs are wasted today though. Travel WOD 30 is 3 (supposed to be five, but that ain’t happnin’) rounds for time of 100 singles and 50 air squats. I feel OK today, just super tired.

OHS/Travel WOD 30

Posted in overhead squats, Travel 30 with tags , on April 13, 2010 by coughingsparks

The only thing I can really do right now is squat. I started with my 5×5 OHS, which was OK, and like I said last time, I’m bringing my feet in and going much lower than I used to, so I am using less weight but with better form: 65-75-80-80-80. I then went up to row, figuring that I might be able to do that, but no. So I settled on Travel WOD 30, which is three rounds for time of:

-100 singles
-50 air squats

I did poorly at this, coming in at 7:20. I know the last thing that I’m supposed to do is try to PR, but my record on this is 6:38, so 7:20 is a pretty poor showing, but not too surprising given that I’ve essentially lost the power in my hips and am using mostly quads to get up and down on the squats. I also kept missing with the jump rope for some reason. Not my finest moment in Crossfit.

Tomorrow: the doctor.

On the Road

Posted in Travel 30 with tags on February 13, 2010 by coughingsparks

I am very stiff from time in a car, then a plane, then a car again. I would have liked to have worked out yesterday, but it ended up being an unintended rest day because I spent most of it sleeping. I got to go to the Brazilian steakhouse last night though, which was great. I like to call it the Paleo Palace. Anyway, I have been having muscle spasms of the hamstrings and quads, particularly on the right. I am trying to set up something tomorrow with Crossfit Orlando, so we’ll see.

Today I repeated Travel WOD 30, or my version of it, which is three rounds for time of:

-100 singles
-50 air squats

I got my second-best time of 7:00. My best time ever was 6:38, but I’ll take seven minutes. I finished with 100 sit-ups.