Tag: push-up

Sunday Shoulders

Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.

Strength – Bench Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 4×185
  • 4×205
  • 4×225

Been awhile since I’ve benched.

Thruster Attack – Week 3 Workout 1

3 Sets

  • 10 Rounds
    • 20s work (35#)
    • 10s rest
  • 2:30 Rest

Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.

Conditioning

4 Rounds

  • 50 DU
  • 10 Pull-ups
  • 16 Lunges
  • 20 Push-ups
  • 25 V-ups

I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.

Thanksgiving

Happy Thanksgiving!

Before the Lions game and feast I got in a workout.

Accessory

10 Sets

  • 20 DB Curls (15#, alternating)
  • 10 Push-ups

Not all go-go, but I just kept going from one movement to the other.

Conditioning

10:00 Air Dyne – 300 FY

Not easy with my quads as sore as they are. 28 calories shy of my PR with 330 calories and 3.96 miles according to the Airdyne AD2 display. With the Raspberry Pi replacement I’m building on it the numbers were very accurate. The distance difference is only a matter of which second recording was stopped, and the calories calculations need a little more testing and tweaking to get right. Less than 2% off on the calories, which in reality might only be a rounding difference in the code.

Pi AD2 v1

Oh My Quad

Where have I been? Recovering! It’s now been 4 days since the 32 round tabata thrusters and my quads are still sore to the touch. Turned out my back tweak was not just an innocent one. So, yeah, I haven’t really been motivated to workout, especially with walking being a challenge. On Monday I did do some yard work, because I had to before trash pickup on Tuesday. Yesterday was a busy day with work and my body just didn’t feel up for moving much. I was hoping (though not really) that I’d be able to do the IWT today, but it wouldn’t be smart to push my back. I have actually have a scheduled chiropractor appointment today so hopefully I’ll be feeling better tomorrow. Out in the garage around noon.

Warm-up

  • 1,000m Ski Erg
  • 1:00 AirDyne AD2

Conditioning

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Seemed like I was getting a high HR alert the entire workout

30:00 AMRAP

  • 1:00 AirDyne AD2
  • 15 Push-ups
  • 250m Ski Erg
  • 40 Double Unders

Good thing I didn’t try to go the 40 minutes I was originally thinking. Much harder than I expected and was really losing it in the last third. Managed to get 8 rounds plus the minute of AD. Total of 220 calories and 3.01 miles on the AD.

I’ve hated the computer on the AD2 since day 1. The display cycles through 5 pieces of data every 6 seconds, so I can never use calories or distance in an AMRAP like this. A few days ago I got an idea for a winter project to try to read in the data and create my own user interface using a Raspberry Pi and tiny LCD screen. Some of the parts will be here today.

Heading to Iceland

Wanted to get in something before I head to Iceland this afternoon, especially since I don’t plan to do much during the week. Out in the garage to try something different…

Interval Weight Training

I’ve been hearing about IWT for about a year now and have looked it up a few times. Has always looks nasty from the few examples I was able to find and the science/theory behind it makes sense. After seeing it come up again last week I did a little more digging and found an article on Breaking Muscle of all places with some great info and what looked like a good way to get started. I warmed up with some power cleans, 5 touch-n-go each with 45-95-135 pounds.

  • Part 1 – 3 Rounds
    • 8 Power Cleans (155#)
    • 2:00 Ski
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 2 – 3 Rounds
    • 8 Back Squats (205#)
    • 2:00 Air Dyne
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 3 – 3 Rounds
    • 10 Mountain Climbers
    • 10 Push-ups
    • 10 Burpees
    • 10 Air Squats
    • 10 Box Jumps (24″, step down)
    • Rest 1:00

Something I really struggle with is steady state cardio, when fatigued, like the working this week with running. As soon as I got into round 2 of part 1 that couldn’t have been more clear. My meters on the ski erg went from 554 to 530 to 509. I think there is a lot of room for improvement there. All of the cleans were TnG.

When I got to the Air Dyne I was able to stay consistent or maybe I paced too much in the first two rounds. I got 63-62-63 calories on my AD2. The body weight circuit was pretty consistent two with splits of 1:30-1:30-1:33.

Other than trying to keep up a pace on the erg, the hardest part was the first box jump each round. Hopefully I can repeat this each week for a month or two (maybe switch up the movements after a month) and see where it takes my conditioning.

I better shower and pack so I can make my flight!

Need More Curls

My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.

Warm-up

3 Sets

  • 30s Bottom Squat Hold
  • 20 Mountain Climbers
  • 20 Jumping Jacks
  • 20 Pass Thrus
  • 10 Push-ups

Strength – Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 5×120
  • 3×140
  • 5×155 (PR)

In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.

Conditioning

15:00 AMRAP

  • 200m Run
  • 10 Deadlifts (185#)
  • 10 Burpees
  • 10 Ball Slams (25#)

Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.

Accessory

5 Sets

  • 8 Barbell Curls
  • 8 Wrist Curls

Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.

Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

Power Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×84
  • 5x1x90

Push Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×81
  • 5x1x86

Then I was ready to jump in with class…

Conditioning

E30S 5:00

  • 6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

  • 10 American KBS (53#)
  • 10 KB Deadlift (53#)
  • 10 Push-ups
  • 10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!

The Day Before

Out in the garage after 11.

30:00 Clock

  • 0:00 – 25 Push-ups
  • Air Dyne
  • 10:00 – 25 Push-ups
  • Air Dyne
  • 20:00 – 25 Push-ups
  • Air Dyne
  • 29:30 – 25 Push-ups

All sets were unbroken and went 8.59 miles for a nice recovery. Hopefully can do the mile test tomorrow since it looks like the warmest day of the week by a lot.

Twice as Nice

Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!

Warm-up

  • Front rock stretch
  • Lizard stretch
  • 500m Row

Strength – Front Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×235#

Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.

Conditioning

5:00 AMRAP

  • 5 Push-ups
  • 10 Wall Balls (20#, 10′)
  • 15s Bottom Squat Hold

I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…

5:00 AMRAP

  • 10 cal Row
  • 10 Burpees

Finished 4 rounds plus 2 calories. We had more of a full recovery and then…

4 Rounds

  • 20 Zeus Double Unders
  • 8 Box Jumps (30″)

I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.

Survived a double CrossFit week! haha

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

  • 5+5 @ 45#
  • 5+5 @ 95
  • 3+3 @ 135
  • 3+3 @ 165
  • 3+3 @ 185
  • 2 Sets of 3+3 @ 195
  • 3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

  • 5×205#
  • 3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

  • 25s L-sit (parallettes, bent knees)
  • 15 Push-ups

4 Rounds

  • 10 Pistols
  • 30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.

Double Bump

Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.

Split Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 1×205
  • EMOM
    • 5x1x225
    • 5x1x240
    • 5x1x255
  • Heavy Single
    • 1×270
    • 1×280

With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.

Push Press

  • 5x5x190#

Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!

Back Squat Jump

  • 3x3x95#

Stiff legs in the first set!!

Midline & Gymnastics Accessory

5 Sets

  • 15 Weighted GHD Sit-ups (parallel, 25# plate)
  • 4 Strict C2B Pull-ups

Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.

Conditioning

5 Rounds

  • 15 Push-ups
  • 30 Bicycle Crunches

Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.

Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)