Tag: push-up

Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Hang Stretch
  • Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

  • 5 Box Jumps (41″)
  • 2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.

Conditioning

 

All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.

 

  • 5:00 AMRAP
    • 3 Snatches (135#, squat)
    • 3 Muscle-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Clusters (135#)
    • 5 C2B Pull-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 7 Deadlifts (135#)
    • 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.

Midline

8 Rounds

  • 20s L-hang
  • 20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

15k

Legs still feeling smoked from that workout yesterday. I woke up to piss in the middle of the night and my left knee did not feel good. Threw on an Ace wrap for the wrest of the night and seemed to be ok when I woke up. Went in for the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength: Front Squats

  • 10×45#
  • 6×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×285#

Felt good. Wore a belt for the last 3 or 4 sets.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 5 Thrusters (95#)
  • 5 Push Press (95#)

Took a little breather between the rope and bar. Kept all barbell reps unbroken. Finished 7 rounds + 38 dubs.

6 sets

  • 30s Row
  • Rest as needed

Was still out of breath from the metcon in the first round so slowly ramped up each set. My meters were 154-161-165-169-174-179.

Wasn’t sure if I’d end up going back in the evening to finished out rowing for the week, but I did.

Rowing WOD Week 16 Session 2

  • 3 Rounds
    • 300 Calorie Row
    • 4:00 Rest
  • 5:00 Rest
  • 10 Rounds
    • 3 Burpees over the Rower
    • 1 Calorie Row

The plan I wrote on the board was to go at 19-21-23 s/m and try for 950-980-1010 cal/hour. I stuck with the stroke rates, but after setting on the rower for nearly 20 minutes straight, the 2nd and 3rd round just couldn’t pick up the pace as much as I hoped for.

Rounds

  1. 18:51 @ 19 s/m for 4,637 meters at a pace of 954 cal/hr
  2. 18:30 @ 21 s/m for 4,595 meters at a pace of 971 cal/hr
  3. 18:20 @ 23 s/m for 4,571 meters at a pace of 980 cal/hr

The 10 round transition practice is dumb if you ask me. Unless you’re a high level competitor it’s not worth it. But I did it anyway. There is no good way to setup the rower for rounds with that, so I basically just did 3 pulls each time so that I wouldn’t could the rollover calorie or two you get from the previous round. I kind of lost track of rounds so might have done some extra. Who knows? Who cares? Not me. Time was 4:13 and monitor said 453 meters, but that’s 10 rounds of rollover.

I wasn’t too excited when there was rowing programmed this morning knowing what I had in store tonight or tomorrow. Ended up being over 15,000 meters total for the day. Surprisingly I feel pretty good.

Next week is supposed to be the last week of this cycle and then I’m going to be done with the rowing. Will be shifting a focus to gymnastics work leading up to the Open. Endurance with chest-to-bar pull-ups and handstand push-ups hurt me in 2 of the workouts in the 2015 Open

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

10 at a Time

Quick trip up to Rogers City late last night to sell a condo. Ran about 1/3 of a mile over to the track.

4 Rounds

  • 100m Walking Lunges
  • 40 Push-ups

I did the first 100m and last 50m without the stutter-step. Each set was unbroken even when doing the stutter-step in between lunges. All push-ups in sets of 10. Had to take a little more rest between sets towards the end, but it was a nice challenge to push for. Took me 18:37 to finish.

Walked a lap around the track and then ran the 1/3 mile back.

Laboring

One class at 10am for the holiday.

Warm-up

  • 2×10 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Shoulder stretching
  • Barbell warm-up with 45-95#

Conditioning

  • 800m Run
  • 30 Squat Snatch (95#)
  • 400m Run
  • 30 Hang Squat Clean (95#)
  • 200m Run
  • 30 Back Squats (95#)
  • 400m Run
  • 30 Push-ups
  • 800m Run
  • 30 Pull-ups

This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired. :-/

becky-memorial-wod

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • 10 Air Squats
  • 10 Good Mornings (45#)
  • 5 Burpees
  • Deadlift
    • 6×155#
    • 5×205#
    • 6×245#

Strength-ish

12:00 EMOM (alternating)

  • 6 Deadlifts
  • 6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

  • 8/8 Kroc Rows (70#)
  • 8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

  • 3:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Wall Balls (20#, 10′ target)
    • 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.

Pistols on the Right

My golf game wasn’t much better today but took 3rd place in the 3rd (last) flight. Couldn’t get anything going all weekend to score. The heat the last few days has been nasty! Drains a lot out of you on the course. Went in to the gym a bit before 8pm to do work. Too damn hot to workout in the garage.

Warm-up

3 Rounds

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict Pull-ups
  • 10 Push-ups
  • 10 Jump Squats

Nice and slow. Was not rushing at all.

C&J

  • 5×45#
  • 5×95#
  • 3×135#

Conditioning

CrossFit Open 11.3

5:00 AMRAP

  • Squat Clean (165#)
  • Jerk (165#)

These movements are counted as 2 separate reps in this workout. So if you miss a jerk, you can power clean it to get the jerk done since a squat clean won’t count until that jerk gets completed. I was alone so I made a deal with myself. I faced away from the clock and couldn’t look until I had completed 20 rounds. Had 20 seconds left and got in 2 more rounds for 44 total reps.

Midline

5 Sets

  • 5 Evil Wheels
  • 10 Floor Wipers (holding 40# DBs)

Should do those floor wipers more often since it’s a hip rotation exercise as well as great on the core.

I decided to try a pistol on the right leg, which I haven’t been able to do since October due to some type of issue with my rectus femoris. Did a couple no problem!

Station Laps

Woke with a nice headache after drinking a couple of root beer ales last night. Light weight!

Super Sunday was at a track across the street from the gym today.

Warm-up

  • 400m Run
  • Agility Ladder Drills

We probably did 6-8 different drills two times each. It was over 80 out so was already working up a sweat.

Conditioning

40:00+ AMRAP with Partner

  • 200m – 30 Walking Lunges + Run
  • 100m Run + 15 Tuck Jumps
  • 100m Run Backwards + 15 Push-ups
  • 4x Sandbag Carry up/down bleachers

Each part was I go, you go, so rested about half of the time. Each of the teams was staying pretty close together through the entire thing, which was cool. We were at 37-38 minutes so finished out one more lap. Bryan and I got our 6 rounds in at about 44:47.

Not use to something that long, especially outside in the sun. My car said it was 87° when I was pulling out of the lot. I still had my headache too.

Cindy Intervals

Was up late reading stupid comments from people about the Games. Don’t read the comments!

Went to the 5:30 class.

Warm-up

  • Bear Crawls
  • Inch Worms
  • Mountain Climbers

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×265#
  • 5×285#
  • 5×285#
  • 5×305#
  • 5×305#
  • 5×305#

Gotta get that back healed up so didn’t go heavy. Felt pretty easy. Wore the belt with 265# and beyond.

Conditioning

4 Cycles

  • 3:00 AMRAP (of “Cindy”)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:00 Rest

Went out hot. Got 4+5 but fell off fast in each successive round with 3+22, 3+7, and 2+26. Air squats started to slow down in the 2nd cycle and then push-ups had to start being broken up in the 3rd cycle.

Accessory

8:00 EMOM

  • 1/1 Turkish Get-ups

I used a 35# KB for 5 rounds and then a 44# for the final 3.

Home From the Games

What an awesome time at the CrossFit Games! I’d definitely make the trip again.

2015-CrossFit-Games

Haven’t done anything since last Wednesday morning before flying out. Slept in this morning, so made it for the 4:30 class.

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×172.5#
  • F @ 177.5# (PR attempt)
  • 1×175# (PR match)

I’ll take it! Missed lower than this a couple of weeks ago or maybe it was even last week.

Accessory

5 Sets

  • 8 Ring Rows (Feet on box)
  • 5 Ring Dips (strict)
  • 20 Russian KBS (53-62-70-70-70#)

Sweating my ass off!

Conditioning

8:00 AMRAP

  • 5 Clusters (75#)
  • 8 Push-ups
  • 30 DU

Kept it light so I could keep them unbroken. Still got winded like crazy. Finished 6 rounds plus 5 more reps.