Tag: Air squat

An Easy-ish Deck

I made it to the 10am class which gives me enough time to pack and get ready for my trip. Flight leaves at 1:30.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s High Knees
  • 15s Air Squats
  • 15s Mountain Climbers

WOD

Deck of Cards

Suits:

  • ♣ – Russian KBS (53# KB)
  • ♠ – 1m Plank
  • ♦ – Air Squats
  • ♥ – Burpees

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 150m Run

I finished in 32:36. Planks really sucked because they brought down the intensity and at one point I had 6 of 9 cards come up a spade. Usually deck of cards is pretty brutal but today it wasn’t bad with the selected movements and the fact that the highest rep count was 10.

Finisher

Prowler Sprints – 25m High Push followed by 25m Low Push

Casey A. and I did some prowler sprints at the end of class. The first sprint we had 135# loaded on the heavy prowler and it was pretty easy, so we added another 45# plate for 180# of load and did 5 more down and backs. My legs are getting stronger because the heavy pushes are getting a lot easier.

Labor Day

I’m a little tired today, but it was nice to sleep in my own bed last night. Still coming off the high from the Level I Course.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

WOD

“Erin”
5 rounds

  • 15 DB Split Cleans (35#)
  • 21 Pull-ups

The last time I did this I used 40#, which is Rx. Decided to step it down a bit today and try to keep intensity higher. I finished in 16:10, compared to 21:13 with the 40s. I could have got by with the 40s and probably broke 20 minutes today with them.

Finisher

50-40-30-20-10

  • AbMat Sit-ups
  • Lying Leg Raises
  • Plank (seconds)

This was killer. I finished in between 19 and 20 minutes.

Strength

Matt was going for his 1RM, so I worked in with him on some sets.

Deadlift

  • 5 @ 225#
  • 5 @ 265#
  • 3 @ 315#
  • 3 @ 315#
  • 10 @ 225#

In that second set at 315 I felt it a bit in my back so shut it down and did the fallback set.

A Partner Ladder

Today I got to make up the WOD for Survival Fitness since Matt and Cora are out-of-town camping. I taught the 11am and then worked out with the noon class.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Nice easy warm-up to get the blood flowing.

WOD

Partner Ladder

  • 10->15 Burpees
  • 5->10 Ring Dips
  • 10->15 Wall Balls
  • 5->10 T2B
  • 500m Sandbag Run

* One partner working at a time for the reps. For example, partner A does 10 burpees, partner B does 10 burpees, partner A does 11, partner B does 11, and keep going until both have done the round of 15 reps.

Since we had an odd number of people in class, I teamed up with Marisol and Brian for a team of 3. Brian and I worked at the same time as partner A and Marisol was our partner B. It’s gotta be tough teaming up with two guys and getting shorter rest periods, but Marisol did awesome.

I did Rx ring dips through the round of 7. Then in round 8 I think I did 4 Rx and 4 with a purple band. In the round of 9 I maybe got 3 Rx and then in the round of 10 it was all with the band. I was really hitting a good rhythm with the T2B today and only had to break up the last 2 rounds so I didn’t rip my hands. When I finished the run, the clock read 29:40. I was a bit ahead of Brian and Marisol, so I’m not sure what our official team time would have been. I’m really happy with how this WOD turned out. I was planning for the top teams to be around 30 minutes which was pretty close.

Finisher

3 rounds

  • 1m Plank
  • 1m Russian Twists (35# KB)
  • 1m Table Top (30s each side)
  • 1m Rest

Not going to lie, this sucked after the WOD. Even the planks were hard to get through.

Push Pressin’

I went in to the 9am, which isn’t much recovery from 7pm last night, but I have a bunch of stuff going on later today. Rest day tomorrow, but I’ll probably go golfing in the morning.

Warm-up

2 rounds, 10:00 limit

  • 50 Jumping Jacks
  • 40 Air Squats
  • 30 PVC Pass-thrus
  • 20 Leg Raises
  • 10 Burpees

I didn’t make it through the 10 burpees at the end.

Strength

Find 1RM for Push Press. Shoot for 7 attempts with 2 minutes of rest between each.

  • 5 @ 45#
  • 5 @ 95#
  • 1 @ 120#
  • 1 @ 130#
  • 1 @ 145#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 175#
  • 1 @ 185#
  • 1 @ 190#

The best I had done before was 2 reps at 175#. I did more sets than I was supposed to but I didn’t think I would get that high, so my planning for the early weights was off. I really got a good dip and drive with the legs and 190# went up pretty easily. Always good to leave a bit in the tank for next time on a 1RM max. It’s better than failing on a rep.

WOD

10:00 AMRAP

  • 1-Arm Snatches (45# DB)

I was doing 5 reps with each arm before switching. Started off well, but kind of hit a wall in the middle. Ended up with 155 reps. Probably should have gone with 40# and kept a higher intensity.

Finisher

7 rounds

  • 10 Kroc Rows (60# DB, 5 each side)
  • 10 V-ups

Nice finisher to work the midline and get in some more strength work.

Weighted Chins

Feeling good. I think I like this 3 days on 1 day off schedule I’m trying to stick to. Walked 18 holes of golf this morning and went to the 7pm class.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

Weighted Chin-ups with 90 seconds of rest between sets

  • 8 @ 8#
  • 8 @ 10#
  • 6 @ 12#
  • 5 @ 15#
  • 4 @ 15#

I’m not entirely sure about the rep counts for the 10# and 12#, but I think they are right. Man, when you hit that wall, there is no way you’re doing another rep.

WOD

15-14-13…3-2-1

  • Burpees
  • Russian KBS (53#)

This is all about pacing yourself so you can keep going without resting. I finished in 11:42. Should have went heavier but I’m still taking things easy for my low back. I didn’t miss out on any intensity that’s for sure. That was 120 reps of each movement.

Finisher

Death by AbMat Sit-ups (by 2s)

Just like every other “death by” it doesn’t seem bad starting out, because it isn’t, but it sure does get tough. I managed to complete the round of 26 with about 2 seconds left in the minute and then got 25 out of 28 in the next minute. That’s a total of 207 sit-ups.

Sunday Partners

Went in for the 11am this morning. What a beautiful day!

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank

WOD

I was teamed up with Brett and we destroyed (I think) this WOD.

  • 100 Burpees
  • 100mm Prowler (50m high and 50m low)
  • 100 Air Squats
  • 400m Sand Bag Run (40#)
  • 100 HR Push-ups
  • 5 minutes of Plank
  • 100 Wall Ball Passes
  • 150m Farmer’s Carry (45# DBs)
  • 100 Pull-ups
  • 100mm Prowler (50m high and 50m low)

Both partner could be working on rep counts at the same time, so that’s burpees, air squats, push-ups, and pull-ups. We split the prowler pushes in half so we each had equal time at the high and low pushes. The sand bag run and farmer carry were done together. For the planks we each did a minute twice and then each did 30 seconds. Our total time was 27:56. My time for the 50 burpees at the beginning was 2:33, a new low.

Finisher

I had no idea what weights to grab for the farmer’s carry but found out the girls had more than me when I got out there. So after a couple of minutes off I picked up the 60# DBs and did a 130m walk with them, which was a struggle. Next time I have to do a farmer’s carry I’ll know.

Finish with L-Hangs

Feeling good and my back is better each day. Walked another 18 holes of golf this morning. The walking is probably helping too.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 10 rounds
    • 100m Run
    • 10 Suitcase Deadlifts (72# KB)

The runs were just a slow jog to loosen up.

WOD

5 rounds

  • 10 Ring Rows
  • 10 Burpees
  • 20 Goblet Lunges (53# KB)

I like this one because I need the ring row work, burpees keep up the intensity, and weighted lunges or good for the legs. I finished in 10:22.

Finisher

7 rounds

  • L-Hang (MAX)
  • 7 V-ups

Surprisingly my abs are sore today from the sit-ups we did yesterday. That rarely happens. I did mostly L-hang in the first round but after that it was a bent knee hang. The hangs sucked and I’m pretty sure I’ll be feeling them the next couple of days.

I stayed after a bit for open gym. Did some DUs and sucked so gave up on them for the day.

Strength

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 1 @ 140#

That’s a new PR, beating my old one by 5#.

Turning the Tables

It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Midline

We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.

WOD

3 rounds

  • 1m Push Presses (30# DBs)
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Jingle Jangles
  • 1m Burpees
  • 1m SDLHP (53# KB)
  • 1m Rest

Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.

Finisher

Prowler Suicides

After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.

Scaled “Garrett”

I went back to the chiropractor today and he showed me the x-rays. I have some weird curves going on in my spine due to sitting all day for work. Might be time to look at setting up a standing desk. Sore in my calves today, probably from all of the push presses last night. Shoulder soreness is definitely from push presses and I bet they’ll be even more sore tomorrow after today’s WOD.

Warm-up

  • 10 Russian KBS (53# KB) each round before the Wall Ball set
  • 1-2-3-4-5-6-7-8-9-10 Wall Balls (20# MB, 10′ target)

I started out slow and steady, which quickly put me behind a lot of people. But I never rested and ended up finishing first in the class with a time of 6:15.

WOD

“Garrett”
Three rounds

  • 75 Air Squats
  • 25 Ring HSPU
  • 25 L-Pull-ups

Anyone that can do this WOD as prescribed is a fucking beast.

I’ve never attempted a ring HSPU and don’t have plans to try one. I started off doing HSPU with no assistance and got about 10 in each round before adding an AbMat under my head. I did mostly kipping HSPU, except for 4 or 5 strict ones at the beginning of each round. I did a few L-Pull-ups in the first two rounds, but quickly resorted to strict dead-hangs. After about 10 or 12 of those per round I added a purple band to finish out the 25. My total time was 32:44.

Finisher

  • 1m Side Plank (L)
  • 1m Side Plank (R)
  • 1m Plank

This was supposed to be 3 rounds, but there wasn’t enough time so I only got in the one.

Sunday Morning in San Francisco

Yesterday was an incredibly long day. I was up at 5:30am and volunteered all day at WordCamp San Francisco, spending most of the day on my feet. I got a pretty good night of sleep and headed in to the hotel workout center at around 9:30am.

Warm-up

800m Run on the treadmill

Strength

I used a couple of the machines again today, but went back and forth between the machines instead of doing all sets at one machine before switching.

Chest Press

  • 3x 115#
  • 3x 130#
  • 3x 145#
  • 3x 160#

Shoulder Press

  • 3x 80#
  • 3x 95#
  • 3x 110#
  • 3x 135#

WOD

3 rounds

  • 20 Chest-to-deck Push-ups
  • 30 Russian Twists (30# DB)
  • 30 Air Squats

I finished in 6:20 and probably should have upped it to 5 rounds.

Finisher

20 minutes on a stationary bike set to the hills program. According to the computer I went 5.44 miles.