Archive for back squats

Deconditioned again

Posted in back squats, cleans, presses with tags , , on May 22, 2012 by coughingsparks

I don’t know what to do about Crossfit. In order to swim better, I have to swim a lot, and lately that’s been five days a week, rather than doing Crossfit five days a week. I simply don’t have time for both. But I realized I hadn’t lifted in almost three weeks, which is also not good. So I did three pitiful lifts and called it a day:

BS:

45×5
115×5
125×5
135×5
135×4(F)

My legs were gassed. After THAT.

Press:

45×5
65×5
75×5
80×5
85×4(F)
85×3

Clean:

45×5
65×5
75×5
85×5
95×5

Meh. Finished with some one-armed handstands. At least I can still do that. And push-ups.

I’ll probably go to doing Crossfit 2x/week and jamming all my lifts in over those two days and trying to get my metcon in the pool. I have been doing interval training in the pool, and working up a sweat (yes, it is definitely possible). Swimming is hard in a completely different way and I still don’t have the endurance to do what I need to do. At the same time, I can’t lose all my strength, otherwise it will be post-Katrina all over again with no baby to show for it.

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12.1 Revisited and Swimming

Posted in back squats, burpees, swimming with tags , , on April 24, 2012 by coughingsparks

Yesterday, I had a somewhat OK back squat:

45×5
115×3
135×3
145×3
155×3
165×3
175×2.7

The last one had two good reps and one that didn’t break the plane. So I can’t really count it. I went on to revisit 12.1, which is AMRepsAP in 7 minutes of burpees and I got 78, which is one more than last time. That’s sort of sucky but I think my strategy wasn’t very good. I was going for 12 each minute but I think it was a waste of time on the first minute and maybe I could have done more. IDK.

Today I finally swam in the swimming pool. The people were nice and accommodating, but I suck. And swimming is really, really hard. I need a coach is what. There are actual classes down there so I should start doing that when I can. When my mother-in-law gets back to town in a couple of weeks for the summer, it’s going to get easier to fit in training sessions as she can usually watch the baby at the drop of a hat, for hours. 😀

So anyway, I farted around for about half an hour, kicking up and down and doing some half-assed different strokes that I randomly remember from a long time ago. The breathing thing is the hardest. Yeah, I’m going to need a helper.

New Back Squat/JT Junior

Posted in back squats, dips, push-ups with tags , , on April 13, 2012 by coughingsparks

So, CFNYC has been doing a different kind of strength, which I tried today and it’s actually pretty hard. I did my regular 3s back squat, with a little something extra:

45×5
115×3
135×3
145×3
155×3
165×3
115×10
115×7
115×4

Those last three sets are really hard. We’ll see if there’s a benefit. I’m hoping there is and I can get out of the slump that I’m in.

Finished with CFNYC’s WoD of JT Junior, 9-7-5 of:

-HSPU (downward-facing dog with feet elevated about 10 inches or so)
-Ring dips (bar dips)
-Push-ups

Did it in 10:00 even. This one is a horrible shoulder and tricep killer and exactly the type of WoD I need to do more of. Being the lone wolf that I am, I get the luxury of cherry picking the WoDs, so I tend to favor things I don’t mind or am good at and avoid things I hate, like a lot of upper body stuff. So it was good that I did it. I’m already feeling it in my triceps, so tomorrow’s going to be interesting.

Back Squat Dump/SDLHP/Push-up

Posted in back squats, push-ups, SDLHP with tags , , on April 6, 2012 by coughingsparks

Dumped my last back squat today, but it’s all right:

45×5
115×3
135×3
145×3
155×3
165×3
175×2(F)

I did 175 as a 3RM a little while ago but only one time, so it’s OK. Finished with a WoD of my own design, 21-15-9:

-SDLHP 75#
-Push-up

Did it in 6:44, a nice little WoD. Then I attempted my gym’s stupid monthly fitness challenge (stupid b/c I can’t do it), which is, from the knees, to toss a 4# medicine ball as far as you can. I managed 22′ which matches the current leader, but I really suck at it. It’s set up on the carpet amidst all these different machines and I was hitting everything but the tape. People were ducking and covering. Really, this is why I don’t play sports.

Oh, oh! Milestone today: I can get up off the ground without using my hands. I know that’s easy for most Crossfitters, but I haven’t been able to do it since the baby, so yay!

DL, Back Squat, 12.5

Posted in back squats, competition, dead lifts, fran with tags , , , on March 27, 2012 by coughingsparks

Did DL yesterday and nothing else d/t yet another dirty diaper and subsequent time constraint. Did OK on it nonetheless:

45×5
135×5
155×5
175×5
195×5
215×5

So that’s not too bad; in fact, it’s a PR.

Did a back squat today, which was more of a slump:

45×5
115×5
125×5
135×5
145×4(F)

Started heavier than I usually do, but perhaps too heavy. IDK. I can do 155, just today wasn’t the day. Finished with the 5th open WoD, 12.5, which is AMRepsAP in 7 minutes of this ascending pyramid:

-3 Thrusters 95#/65#
-3 CTB Pull-ups
-6 Thrusters
-6 Pull-ups
-9 Thrusters
-9 Pull-ups
Etc., etc., etc.

I did 65# thrusters and regular pull-ups, although I cannot kip, and may never kip in this lifetime and got 34. That’s better than I thought I would get, actually, all things considered. The time seemed to run out quickly.

Oh, that’s better

Posted in back squats, dips, double unders, overhead squats, wall ball with tags , , , , on March 16, 2012 by coughingsparks

Today I knew I could do better at the OHS/Dip thing from two days ago (2 attempts at max effort on each with 65# on the OHS), and sure enough I got 16, 5, 12, 4. That’s more like it. The trick was to do it first. In fact, I pretty much did it as a warm up, but the dumb thing was following it with back squat:

45×5
95×5
115×5
125×5
135×5
145×4(F)

That’s no good. I did 155 the last two times, but these things happen. Moving on. Wrapped up with CFNYC’s WoD of 5 rounds for time, max reps of:

-1 minute wall ball 20# (I used 16#)
-1 minute double unders

For my first round I had nothing but equipment problems. My jump rope tangled and the lead in my pencil broke. Nonetheless, for wall balls I did 21-14-13-12-11 and for double unders I did 7-16-10-12-10, for 72 wall balls and 55 DUs, 127 in all.

Two Days Again

Posted in back squats, presses, rowing with tags , , on March 9, 2012 by coughingsparks

Did presses two days ago, not too bad:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

That was all I had time for, unfortunately.

Yesterday was technically an off day, but I was going a little stir crazy inside with the baby, so I put her in the backpack carrier and schlepped her up Coy Glen Road, just like old times. She spent the majority of the trip gleefully pulling my hair. I think I did something bad to my foot or ankle because now it hurts.

Did back squats today and PR’d finally, bringing me back to pre-baby numbers:

45×5
115×3
135×3
145×3
155×3
165×3
175×3

So that was good. Protein at work FTW. Finished by rowing 2k like a sloth on Valium at 8:07. Yikes.