Archive for cleans

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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Wha?

Posted in box jumps, cleans, competition, presses with tags , , , on March 29, 2012 by coughingsparks

Yesterday, I did pretty much the same press that I’ve done lately:

45×5
65×5
75×5
80×5
85×5
90×2(F)

I have failed at 90 the past few times. Whatever.

Onward and upward. Did an older CFNYC WoD, which I underestimated, but was still nice and short for the work day, five rounds for time of:

-Power Clean 95#
-Box Jump 20″

Got it as Rx’d in 6:00. This one really, really gasses your legs. I know, duh, right? Anyway, it’s a good, short workday WoD that made my lungs burn.

So, when I got to work, I somehow got talked into doing the swimming portion of the Cayuga Lake Triathlon, which is swimming, like, half a mile. WTF? I don’t know how to swim. I mean, I can move through the water without drowning (probably), but I am soooo not a swimmer. Anyway, it’s 128 days away as of now, and ironically, it is the weekend following Strongman, which requires a completely different kind of training. Oh well, broad time and modal domains, amirite?

Help me, help me, help me!

Last Two Days

Posted in cleans, dead lifts, front squats, kettle bells, rowing with tags , , , , on March 6, 2012 by coughingsparks

Yesterday, I did a 5×3 front squat and I think I PR´d, for the first time in three months:

45×5
95×3
105×3
115×3
125×3
135×3
145×3

My all time 3RM is 155, so getting close. Finished with a not-too-bad 500m row at 1:40. The gym is doing it as March´s fitness challenge, which I may or may not do for real.

Work nutrition continues to be a problem. Ran my rear end off yesterday in the worst, busiest shift I´ve ever seen, ever. I got to be in charge for 8 hours of it, and, between breakfast at 0800 and midnight, had one Greek yogurt with its 140 calories (21g of protein though, not a total loss). But I think I may have a solution, although it is not optimal. Tomorrow I am going to make a, like, 2000 calorie protein shake and just bring that. I know that is not the best nutrition ever, but something has got to give. I´ve tried regular Paleo choices. I´ve tried Paleo finger food. Nothing works, but I am good about drinking water so this should work. I am tired of being at a plateau.

Speaking of which, today was a 5×3 DL, which worked out as:

45×5
135×3
155×3
175×3
195×3
205×3
215×3
225×3

I was absolutely determined to get 225, but it was not the best form ever. I finished with a made-up WoD of three rounds for time of:

-10 Power Cleans 95 pounds
-20 KB swings 45 pounds

Did it in 8:29. Nice little WoD, but difficult after the big DL.

Clean & Swing

Posted in cleans, kettle bells with tags , on February 21, 2012 by coughingsparks

Today’s WoD was one from earlier in the week from CFNYC: every minute on the minute do 3 cleans and 6 KB swings. I managed with 95#/35#. I missed a clean in Round 11, but did an extra one Round 20, so hopefully that counts.

OHS, Crossfit Albany WoD

Posted in cleans, jerk, overhead squats with tags , , on February 10, 2012 by coughingsparks

I started with a 5×5 OHS, which was meh:

45×5
65×5
70×5
75×5
75×5

Finished with an older WoD from Crossfit Albany, three rounds for time of:

-10 Power Cleans 95 pounds (I used 85)
-50 ABMAT sit-ups (I did them on the decline bench, which is about equally hard)

This WoD is supposed to have a 12-minute cap, done as Rx´d, but I did it in 14:47, thinking it was a 15-minute cap. Whoops. Not that it probably would have made a difference. I like this WoD and doing it as Rx´d would be great, especially if I could get below 12 minutes. My record is 12:37, so I have something to shoot for.

Screw it

Posted in back squats, cleans, push-ups with tags , , on January 31, 2012 by coughingsparks

Lousy back squat:

45×3
115×3
125×3
135×3
145×3
155×3

Backslid 10# yet again. I don’t know what to do, so tonight I made pizza from scratch with white flour, chevre and pepperoni. My low-grain diet is not doing anything for me, so why not a cheat meal? Finished with today’s CFNYC WoD, which was a bit of a strange bird: 5 cleans on the minute, plus ring dips for the remainder of the minute for 10 minutes. Well, I can’t do ring dips, so I subbed in regular push-ups, and got 5-3-2-2-4-3-2-2-2-2 with 85# cleans.

2012

Posted in cleans, double unders, presses, push-ups with tags , , , on January 2, 2012 by coughingsparks

I went on a walk yesterday with my dad and Katrina for about an hour, up a pretty gentle hill (the Black Diamond Trail, for those of you from the area). It was nice but W-I-N-D-Y. Katrina thought it was all very interesting from her little front carrier. The day was a rest day and there was no way I was going to Island on January 1. I hate the gym in January, when all the New Year’s Resolution twits come out of the woodwork. I’m all about health, but if you were serious, you would have been here any other time than January 1st. Never mind, by March the wheat will be separated from the chaff and the parking lot won’t be so freaking crowded. At least the New Year’s Resoluters are afraid of weights.

Anyway, that’s my curmudgeonly little spiel. On to the lifting. I did a very satisfactory 5×3 press to begin:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

95 is a new 3RM and is only 5# away from my true 3RM. It’s also satisfying to put up 95# because it’s the two 25# plates. I don’t know why, it just is.

Finished with CFNYC’s 1/1/12 WoD called 2012, a 20-minute AMRAP of:

-12 Hang squat cleans 135/95
-12 Double Unders
-12 Push-ups

I did 5 rounds even. I started with 75# cleans, but was breaking up the second set, so went down to 65# for the last three. I did the push-ups on my knees. I did the double unders as Rx’d, and even did 2 sets unbroken, so go me.