Archive for the turkish get-up Category

All the days

Posted in burpees, dead lifts, kettle bells, pull-ups, push-ups, rowing, thrusters, turkish get-up, wall ball on July 28, 2016 by coughingsparks

Oh man, let me see if I can remember. Friday:

21-15-9
-Thrusters 95#/65#
-400m run/row

4-minute rest

12-9-6:
-Thrusters 135#/95#
-200m run/row

I think I got 8:30 and 20:10 or something like that. I remember that it was very difficult. I remember that I did the 65# thrusters unbroken, so that was good. I remember that it was a little disheartening to load even more weight onto the bar during the rest period…

Saturday:

14-minute AMRAP:

-1 TGU per arm
-10 Russian KB swings
-5 each arm hang KB snatches
-10 burpees

I got 5 rounds even with a 16kg kettle bell, the heaviest of the females, I have to add.

Monday:

15 minutes to do:
-3×10 KB thrusters
-3×10 KB rows
-3×20 V-ups into 20 Russian twists

I did this with 12kg, which may have been too light, but I really had to go to the bathroom, so I went pretty quick. The WoD was 10-minute AMRAP:

-20 Wall balls
-200m run with the ball

I just rowed and got 5 even.

Tuesday:

10-8-6-4-2
-DL at 65%
-Muscle ups
-75 DU after each of these sets

15-minute cap

I think I finished in 11:14 with 185#, pull-ups, and 25 DU.

Wednesday:

10-7-5 Front squats. Got 115, 125, 130, I think. It was heavy. I don’t do these enough. The WoD was 7-minute AMRAP:

-12 pistols
-8 push-ups

I did it with 12kg KB lunges and got 4+7. You know it’s a bad sign when the shortest athlete in the gym gets the highest score…

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No engine to speak of, but I can still Turkish Get-Up

Posted in fight gone bad, kettle bells, turkish get-up on November 19, 2015 by coughingsparks

Yesterday was our first Fight Gone Bad in over two years (June 9, 2013 was the last): 3 rounds for reps:

-Wall ball (20/10, 14/9)
-SDLHP (75/55)
-Box jumps (20″)
-Push press (75/55)
-Row for calories

One minute rest

I did fairly dismal at this. Two years ago, I had PR’d with 289, but I only got 256 yesterday, which was broken up as 109, 79, 68. That is a testament right there to just how out of shape I am right now. I did phenomenal…for five minutes, and then experienced a precipitous drop off. It took a while for my lungs to recover too. Apparently, we’re going to be going up on metcon easing into the Open, which is good and I think, very necessary. I can’t blame the gym altogether though, because my sucky schedule has put me down from five days a week to four mostly and sometimes three.

Today was a make-up from Monday, 14-minute EOMOM:

-1 Turkish Get-up per side, straight across for seven sets

I did well on this, 24 kg. I may be the only female who can do a 24kg TGU at my gym, however I cannot even do one pistol. Go figure. The metcon was way too easy, and I should have done the mens’ scaling, 7-minute AMRAP:

-10 Russian KBS (24kg/16kg)
-10 weighted sit-ups (25#/10#)

I got 8 rounds, 15, my limiting factor mostly was just the time that it takes to do the movements. I was not short of breath. It was a nice cool-down after FGB yesterday, but not challenging in the slightest.

TGU, Team WoD

Posted in kettle bells, rope, turkish get-up on April 27, 2015 by coughingsparks

Today started with EMOM:

Even: 2 Turkish get-up, one on each side

Odd: 10 hollow rock

I did the TGU at 24kg, which is great, but I can barely do it.  It makes me wish that there was something between 16 and 24kg.  Oh well; it’s a high-class problem to have.  I did miss one on the left side, in the second round so I started on the left side thereafter, and that seemed to help.  I think I did the hollow rocks wrong last week, as we were not rocking, but holding the position.  Huh.

The WoD was, in teams of three, four rounds for reps:

-Partner 1: farmer’s carry 24kg/16kg each (pacer, when done, switch stations)

-Partner 2: Rope climbs

-Partner 3: KB swings (24kg/16kg)

We got 220 total.  I did well at the KB swings, one rope climb per round.  This one is a forearm killer; there is literally no part where you are not gripping something, including the dry-erase marker to write down your score.  Fun WoD though for all that.

Turkish Get-Up/No Kipping

Posted in kettle bells, pull-ups, rowing, turkish get-up on November 18, 2014 by coughingsparks

Started the day with 1RM TGU, which I matched a PR at 24kg, which didn’t go great because I put the wrong leg up on both sides. I missed on the medball the times I tried it as well. Finished with a partner WoD;

Partner 1:
-800m run (1000m row)

Partner 2:

-50 KB swings (24kg/16kg)
-30 pull-ups

It was my partner’s first day ever of Crossfit in a WoD class (rather than foundations) and we both did ring rows and 16kg swings and got 18:15. I opted out of doing kipping pull-ups because we have done kipping in some capacity four times in the last week, including today. My shoulder is tweaky, like it doesn’t want to let my arm above a certain level. Ring rows were hard enough, anyway.

Lots of TGU

Posted in knees-to-elbows, turkish get-up on July 1, 2014 by coughingsparks

Today was a very technical day for Turkish get-up, step by step, very deliberate, very thoughtful, first with PVC, and then with light kettle bells. The WoD was:

-3 minutes max effort 25′ sprint
-2 minutes TGU for load
-1 minute TTB

Rest 5 minutes, then repeat.

I got 52, 53, which was 40 sprints, 38 sprints (each way). I’m slow and careful sprinting, which makes it tough, but I tried to focus on speed out of the transition, which was the point. Then, I PR’d my TGU at 24kg, which was reallyreally hard, especially on the second round when my forearms were all slick because it is hotter than Hades today. Another amazing thing happened today which was that I got good coaching that enabled me to string 5 TTB together(!). This was on the second round, after doing my normal 1, swing, 2, swing that I usually do. I was told to widen my grip and push my head through, which seemed to work, and I got 5-3-2-1-1-1 on the second, for 13. We’ll just see if I can do it again…

TGU/Unbroken DL WoD

Posted in burpees, dead lifts, turkish get-up on March 25, 2014 by coughingsparks

Today we started with 8 minute EMOM:

-2 TGU, one on each side

I did it at 35#, which was too easy, but there’s nothing in kettle bells between 35 and 53, so I didn’t know what else to do.

The WoD was:

-21 DL (225#/155#)
-21 sit-ups
-10 burpees
-15 DL
-15 sit-ups
-10 burpees
-9 DL
-9 sit-ups
-9 burpees

10-minute time cap

Did I do it unbroken? Yes. Did I do it quickly? Yes, at 5:57. Do I answer my own questions when I’m alone? Yes.

A good WoD for me.

What the what?

Posted in double unders, knees-to-elbows, push press, turkish get-up on November 19, 2013 by coughingsparks

Today was two WoDs for the price of one. We started with 12 minutes of:

-EVEN: 2 TGUs per side
-ODD: 8 TTB

I finished Rx’d with 35 pounds, the heaviest in a class with pretty strong guys(!) and did all my TTB unbroken except the very last set.

Next was 8-minute AMRAP of:

-30 DU
-15 push press (115#/85#)

I got 2 rounds, 44 reps Rx’d, ONE SHY of 3 rounds even. Aaaargh!! I was so mad. I may have bit off more than I could chew because those push presses were really, really hard, and I usually have a pretty strong push press. My shoulders were smoked after the first WoD and I think that may have been part of the problem. Still, pretty much even with what most people had gotten all day.

What went well: A relatively strong TGU and most of the TTB unbroken, which is crazy because since when am I good at gymnastics and struggle with a heavy STO. WTF?? Oh well, I will take it. Actually, about the TGU, I had an epiphany as to why I was able to do a heavy one. I think it may be because I am comfortable in a one-armed handstand and am thus accustomed to similar unilateral loading, which is also there for a TGU. Maybe?

What needs help: I need to learn how to string the TTB and get them faster. Sometimes I can do it, and sometimes I can’t, and I’ve never done it in a WoD.