Archive for the Uncategorized Category

Pause squats/rowing/lactic acid team WoD

Posted in Uncategorized on September 17, 2015 by coughingsparks

Yesterday was 20 minutes to 2RM pause back squat (2 seconds):

-45×10
-95×2
-115×2
-135×2
-155×2
-165×2
-175×2
-185×2

A lot better than I thought.  Finished up with a 2K row, which also went better than I thought at 7:30, not a PR, but pretty good.

Today was a 13-minute AMRAP team WoD:

-40 calorie row (20 each)
-30 air squats (synchronized)
-20 ring dips (10 each)

I was the second to row, and although I was fine at it, being the second rower sucks for the air squats and makes a lot of lactic acid in the quads.  I know I’m going to be sore tomorrow.  Modified the ring dips, but I’m hoping bands might make a comeback.  In any case, we did OK at 3 rounds.

Buying some kip swings

Posted in Uncategorized on June 12, 2015 by coughingsparks

Knowing that there were kipping pull-ups in today’s programming, I spent a considerable amount of time before class mobilizing my lower back/hamstrings/hips.  It really makes a huge difference; if I don’t do it, I can’t kip, simple as that.  So, we started with a test for max effort strict pull-ups followed by max effort kipping pull-ups.  I got 5 and 8 respectively.  The WoD was EMOM:

0,4,8,12,16,20: 10 box jumps
1,5,9,13,17,21: 10 pull-ups
2,6,10,14,18,22: 10 front racked lunge steps (95#/65#)
3,7,11,15,19,23: Rest
I did 5 pull-ups and front-racked box step-ups with 45#.

Killer Partner WoD

Posted in Uncategorized on October 2, 2014 by coughingsparks

Tuesday was 20 minutes to a fairly heavy 5RM back squat:

-45×5
-115×5
-125×5
-135×5
-145×5
-155×5

165 is my 5RM, so it was OK, especially for not having done it for a while and being not so great at squatting.

Finished with a super fun partner WoD, 20-minute AMRAP, switching off:

-20 wall balls (20#/14#)
-15 KB swings (32kg/24kg)
-10 box overs (24″/20″)

We went unbroken and got 10 rounds, 35. She did 16kg, but it was still pretty bad ass.

Half-@$$ed playground WoD

Posted in Uncategorized on August 27, 2014 by coughingsparks

But I did skin my knee. I took my little one to the “blue playground,” not the red one, make no mistake, in workout clothes, in an attempt to do a WoD at the playground. I was going to do some sort of chipper, but the thing is that I have to mind her at the same time, so it ended up being this:

-25 skin-the-cats
-14 box jumps
-11 skin-the-cats
-100 lunges

11:07. Basically, I kept moving as much as I could. I did a few more box jumps at the end for good measure, un-timed.

At-home WoD

Posted in Uncategorized on August 25, 2014 by coughingsparks

I have absolutely zero child care this week, so will not make it back to CFP until Friday and Saturday, if I’m lucky. So, I have to make up my own stuff at home, which I don’t like, but there’s just nothing to be done. I did a spicy de-load of my own making today, 5 RFT:

-25 air squats
-25 sit-ups with the ABMAT

Did it in 8:02. More tomorrow.

Pain and more pain

Posted in front squats, Uncategorized on July 3, 2014 by coughingsparks

Yesterday was 1RM front squat, which was a little disappointing:

-45×5
-95×5
-115×3
-135×2
-145×1
-155×1
-165×1
-170×0(F)

Just couldn’t get out of the bottom on the last, which would have been a (tiny) PR. Still, I matched my PR and didn’t go down, so that’s something.

Finished with a 400m walking lunge for time, which I got 13:37 on. For once having long legs came in handy, but I can’t really sit down or stand up. I don’t think I’ve ever been this sore from a Crossfit WoD. Initially, it was going to be 600m weighted lunge, but they changed their minds.

Spicy Legs At-Home WoD

Posted in Uncategorized on January 1, 2014 by coughingsparks

Today I did the WoD that had been programmed yesterday (today’s WoD was a 10K run, which I couldn’t do, even if I wanted to), so it was 5 RFT:

-30 lunge steps
-20 sit-ups (Yes, I do have an ABMAT at home)
-10 tuck jumps

I finished in 10:22 as prescribed. On my fourth round, I realized that I had been doing the tuck jumps too slowly and sped that up, so had I done that the first three, it probably would have been a faster time.