Tag: Air squat

Barcelona Hills

Got up this morning and ventured out for some running. Saw a park on the map that looked like it had some views of the city.

100 Band Pulls (red)

Ran 0.96 miles out to the park. Lots of stopping at street crossings and damn is it hilly here! When I got to the park, I walked up and found an area with some benches and flat-ish ground.

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3 Rounds

  • 40 Air Squats
  • 20 C2D Push-ups

The air squats seemed harder than they should have, but the push-ups felt easier. Took me about 5:58.

Walked back down to the streets and went a shorter way back for a 0.61 mile run. I guess I should have reported those in kilometers since I’m outside the United States. 🙂

Did 200 band pulls back in my room. I also brought a jump rope with me, so I could take that out one morning. I think I’ll do some hill sprints one day for sure. Use what you got!

2014 Memorial Day “Murph”

My third year doing this with Survival Fitness. I was in the 9am heat.

Murph-2014-WOD

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

* Break up the 100-200-300 however you want.

Definitely no weight vest for me. I don’t need to make a 40 minute workout any harder than it is. 😉 I wanted to go out conservative on the first mile this year and I sure did that. It was about an 8:20, but allowed me to get right into the middle part of the workout. Instead of going with 20 rounds of 5-10-15, I decided to go 4-8-12 this year for 25 rounds. I always die on the push-ups and that seems to allow me to continue through them. Headed out the door for the 2nd mile at 31:17, so I need to run the same pace as my first mile to beat my time from last year of 39:41. Ended up running a 9 minute mile to finish at 40:17, but I’ll take it since I haven’t been doing a lot of conditioning and recently started working my upper body again.

2014-05-26-murph-9am-heat

Over 4 heats we had close to 70 people complete “Murph” today. Time for some grilling and beering!

A Little More

Shoulder still feels good after getting a little heavy yesterday. Knocked out CS Activation before hitting the 9am class.

Warm-up

  • 4:00 Bottom Squat Hold
  • Leg Swings
  • Hurdlers

Strength

7×1 Back Squat @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×255#
  • 2×295#
  • 1×315#
  • 1×320#
  • 1×325#
  • 1×330#
  • 1×335#
  • 1×340#
  • 1×350# (PR match)

I was smoking every single up until the last one was a struggle. Almost got stuck in the middle. Really happy with it on the 7th rep though. Just over 2 months ago I missed 340 after going 305-315-325-335.

Accessory

RDLs

  • 2x5x225#
  • 5×235#
  • 5×245#
  • 5×250#

Used lifting straps. Started to cut off circulation in my thumb on the last set. Need to watch out for that.

Conditioning

10:00 AMRAP

  • 30s Handstand Hold
  • 20 Air Squats

First time doing holds and they felt good. Could feel over extension about half way through, so I tried to get my hands closer to the wall. Finished 8 full rounds plus a handstand hold.

Did a 6:00 squat hold and then CS Recovery at home.

Heart for Squats

My calves are a little sore from those 200 box jumps. Didn’t realize my hamstrings were sore until trying to do zombie kicks. No new issue with the shoulder after working it so far.

Warm-up

  • 20 Air Squats
  • 20 Zombie Kicks
  • Wrist Stretch
  • 10/10 Hurdlers (Forward, backward)

Strength

7×2 Front Squat @ 80+%

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×280#
  • 2×285#
  • 2×290#
  • 2×295#

Yeah! When I did the 60 Day Lifting Challenge I could never get 280# for 2 reps and now I’m flying past it.

Conditioning

20:00 EMOM

  • 4 Kip Swings (Hollow/Arch)
  • 8 Push-ups
  • 12 Air Squats

It was a “Make Your Own Cindy” workout. I figured I’d go with the 4-8-12 rep scheme for the push-ups and it worked. I did every set unbroken and didn’t start to fatigue until the last few sets when I was speeding up to get in more reps. This was my first time hanging from the bar in over a month so I didn’t want to get right into pull-ups. No issue with the swings, so that was good. I finished exactly 25 rounds, which would be all the reps for “Murph” if I had been doing actual pull-ups. My air squats were slow and controlled to keep good positioning, so I could definitely speed those up to make up for lost time doing pull-ups instead of just the swings.

Did a 5 and 4 minute squat hold before leaving the gym, then 6 and 5 when I got home. Cutting it short to 20 minutes today due to the 300 air squats.

Test Week

We’re doing a shit ton of tests this week. I’m already sore from getting back after it the last couple of days.

Warm-up

  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Shoulder Stretching
  • Bottom Squat Hold

Back Squat 1RM

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×275#
  • 1×295#
  • 1×315#
  • 1×335#
  • 1×350# (PR)

Yeah!! Smoked 335# so much easier than I did on Saturday.

Strict press was up next, but I took extra time with my squatting since I can’t do anything overhead. 25 minutes is not enough time to max out in 2 lifts.

MAX Ring Rows in 1:30

Can’t do C2B pull-ups, so I did ring rows instead. Got 26. I still suck at these.

MAX HR Push-ups in 1:30

Did 39 of them. I should start hammering a lot of HR push-ups each week to help with chest size and tricep strength.

500m Row

My PR was a 1:34.4 so I tried to keep around a 1:35 or less early on, then started to kick it in with 150m left. Pulled off a 1:32.2 for a PR by over 2 seconds. Keeps getting better, but after that one I know I can go harder out of the gate next time.

Conditioning

Supposed to be a 1/2 “Cindy” but no pull-ups for me.

10:00 AMRAP

  • 5 Pendlay Rows (95#)
  • 10 C2D Push-ups
  • 15 Air Squats

I did 9 rounds plus 5 rows, 10 push-ups, and 4 squats.

My weight is up to the heaviest I’ve ever been, at 202.5# this morning. Starting a body fat challenge today and I measured at 15.4% on the device at the gym. I think I have a bit of an unfair advantage after gaining 8# in a week on vacation. I’ll be able to drop back to 195# in less than 2 weeks.

80 More Burpees

My shoulders are actually tight this morning. Maybe from the 100 burpees? Or possibly from the power cleans? Went to the usual 9am class. Yesterday afternoon I had another appointment at Midland Chiropractic Sports Rehab. Seemed like they really dialed it up on the spinal decompression table because my low back was feeling weird the rest of the day.

Warm-up

  • 150m Row
  • 21 Air Squats
  • 150m Row
  • 15 Air Squats
  • 150m Row
  • 9 Air Squats

Strength

Back Squat 5×5 @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 5×260#
  • 5×265#
  • 5×270#
  • 5×275#

Upped the ante quite a bit from a month ago. Felt great!

Conditioning

4 Rounds

  • 10 Pistols (alternating)
  • 15 GHD Sit-ups (on Roman Chair)
  • 20 Burpees
  • 1:1 Rest

I did pistols instead of HSPU and GHD instead of T2B. My rounds were 2:05, 2:09, 2:07, and 2:09. That’s 180 burpees in the last 2 days. You know they’re coming in 14.4 or 14.5.

Skill

7:00 EMOM

  • 30 DU

I only missed once in the 4th minute after 16 dubs. The RPM rope is money!

Recovery Cards

My legs are trashed from the last few days. Was actually glad to see a deck of cards programmed for today.

Warm-up

About 6:00 on our own. I focused on some bottom squat holds and shoulder stretching for the most part.

Conditioning

“Deck of Cards”

Suits:

  • ♣ – Air Squats
  • â™  – AbMat Sit-ups
  • ♦ – 2x Russian Twists (35# KB)
  • ♥ – Burpees

Ranks:

  • Ace – 20 Reps
  • King, Queen, Jack – 10 Reps
  • 10 through 2 – face value
  • Joker – Same movement as last card, but double the reps

I substituted in the Russian Twists for American KBS because of my shoulder. Kept a nice steady pace and was lucky on my jokers, but I did get 4 hearts in a row at one point for 33 burpees. Finished in 26:11 and got home early. Rest day and chiropractor tomorrow. Hopefully the shoulder will be ready to go this weekend for whatever 14.3 brings.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 20 Zombie Kicks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 245#
  • 3 @ 275#

Felt solid.

3 Sets

  • 12 Front Rack Lunges (135#)
  • 12 Good Mornings (Black band)
  • 60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

  • 10 Hang power cleans (135#)
  • 10 Burpees

Rest 3:00

5:00 AMRAP

  • 10 Push Presses (115#)
  • 10 T2B

Rest 3:00

5:00 AMRAP

  • 10 Thrusters (95#)
  • 10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.

The Burpees

In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.

Warm-up

  • 20 PVC Pass-thrus
  • 10 HR Push-ups
  • 20 Air Squats
  • 10 HR Push-ups
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 200#

Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.

OHS

  • 5 @ 45#
  • 5 @ 105#
  • 5 @ 125#
  • 5 @ 145#
  • 5 @ 160#
  • 3 @ 190#

Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.

WOD

  • 100 Burpees

I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.

Finisher

5:00 EMOM

  • 10 T2B

Struggled on the last set.

Monday Morning

Went to the 9am class.

Warm-up

  • 300m Run (before class started)
  • 4 Rounds
    • 15s Air Squats
    • 15s Zombie Kicks
    • 15s PVC Pass-thrus
    • 15s Jumping Jacks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 225#
  • 5 @ 245#

Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.

3 Rounds NFT

  • 12 Lunges (135#)
  • 12 RDL(135#)
  • Rest 60s

Good burn with little rest.

WOD

20:00 Time Cap

  • 10 OHS (135#)
  • 10 Box jumps overs (24″)
  • 10 Thrusters (135#)
  • 20 Power cleans (135#)
  • 10 T2B
  • 10 Burpee C2B Pull-ups
  • 10 T2B
  • 20 Power cleans (135#)
  • 10 Thrusters (135#)
  • 10 Box jumps overs (24″)
  • 10 OHS (135#)

This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!