Tag: push-up

Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

  • 300m Row
  • 1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

  • 3 Wall Walks + 10s Handstand Hold w/ each
  • 5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

  • 1:00 Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Burpee Over the Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

  • 20 Russian Twists (53# KB)
  • 45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

  • 3×95#
  • 3×115#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

  • 3:00 Air Dyne (AD2)
  • 2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.

Knotted Up

Woke up out of it and still wasn’t quite awake when I got to the box.

Warm-up

3 Rounds of “Cindy” NFT

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I did all strict pull-ups and a chin-up grip for the 2nd round.

Skill

E90S 15:00 (10x)

  • Rope Climb (13′)

Really getting the “hang” of it. Noticing these are going to be really good for grip strength as well as some extra biceps and triceps work.

Conditioning

10:00 AMRAP

  • 10 Box Jumps (24″)
  • 12 DB Snatches (40#)
  • 14 K2E

All step downs from the box and I went 6 in a row with each arm for the snatches. Started out with 5-5-4 for K2E, but was down to 5-4-3-2 in the last couple of rounds. Finished exactly 5 rounds just as time ran out.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Russian Twists (53# KB)
  • 20s Rest

I stuck around for some extra work.

10 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions

Did each round quick, but took my time in between. Focused on explosiveness with each rep. Nice burn after the other midline stuff.

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.

20140611-095343-35623713.jpg

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!

Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.

Warm-up

3 Rounds

  • 50 DU
  • 1:00 Squat Hold

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×265#
  • 10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

  • 10 Incline DB Bench Press (20-25-30-35-40-45-50)
  • 8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

  • 10 Incline Flyes (15-15-20-25)
  • 10 Band Pulldowns (like pull-up motion, green, kneeling)
  • Rest 1:00

4 Rounds

  • 12 Skull Crushers (45#)
  • 12 Barbell Curls (45#)
  • Rest 1:00

3 Rounds

  • MAX Ring Dips (Strict, then kipping)
  • MAX C2D Push-ups
  • MAX Speed Band Curls (red)
  • 2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

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.

Deadlift Rising

Bought some new bands last night and started doing Crossover Symmetry again to rehab the shoulder and start strengthening it. I have my last laser therapy today. I’m going to try to stick to this schedule recommended by CS. Not necessarily the days, but only doing Recovery 2 days in a row.

crossover-symmetry-schedule

Warm-up

  • 3:00 Bottom Squat Hold
  • 3 Rounds
    • 10 Squats (15#)
    • 10 Good Mornings (15#)
    • Arm Circles

Strength

5×3 Deadlifts at 80-90%

  • 5×135#
  • 5×225#
  • 5×295#
  • 3×365#
  • 3×395#
  • 3×415#
  • 3×425#
  • 3×435#

Still getting back where I used to be so only 3 sets were in the range according to my old 1RM, but less than 3 weeks ago with singles I did 435# and didn’t get 455#. Definitely getting the low back strength to come back fast.

Accessory

14:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 40s Farmer’s Carry (53# KBs)

Conditioning

10 Rounds

  • 10-10-10-10-6-6-6-6-4-4
    • C2D Push-ups
    • Weighted Lunges (35# DBs)
  • 10 Goblet Squats (44# KB)

Took me 11:37 to finish. Did another 5:00 squat hold after class. I was up to a total of 26 minutes of squat holds yesterday and will accumulate 27 today.

Didn’t have time to get in some double unders and probably won’t do any tonight, so I’ll have the next 2 days to finish out the 1,500 for the week.

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.

Possible Shoulder Impingement

A couple of hours after the workout yesterday I started to get a pain in my shoulder, which I think might be a shoulder impingement. Shit!

Went to the gym and worked out with Matt and Cora in the afternoon.

Warm-up

Did a little on the Air Dyne and some stretching.

Back Squats

While waiting for them, I got in some back squats. Trying to get that 3rd day of squatting in each week.

  • 20×45#
  • 5×225#
  • 3×245#
  • 10:00 EMOM of 2×275#

Could feel my back tweak on several of the reps, so it was important to focus on staying tight with good form. The squats themselves felt great though. Have dove a similar format before with 10 doubles a couple of times. Once with 275 and once with 285.

Conditioning

3 Rounds

  • 1:00 Chest-to-deck Push-ups
  • 1:00 Row for calories
  • 1:00 Pendlay Rows (75#)
  • 1:00 Box Jumps (20″)
  • 1:00 Back Squats (75#)
  • 1:00 Rest

Fight Gone Bad style workout, but with the shoulder issue, I didn’t want to do anything involving my elbow being higher than my shoulder, so substituted 3 of the movements. I got 112, 114, and 108 reps. Happy with the consistency.

A Main Site WOD

In at 10 with Matt again. Walking up/down stairs is feeling better today.

Warm-up

500m Row

Strength

  • 3 Shoulder Presses at 30X1 tempo
  • 10/10 KB Rows on Bench

45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.

3 Rounds

  • 10 Back Squats w/ empty 45# bar
  • 30s Plank

Just a little something to get the knee moving.

WOD

This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.

15:00 AMRAP

  • 250m Row
  • 25 C2D Push-ups

Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.

Finisher

Tabata

  • 6 rounds of Hollow Rocks
  • 2 rounds of Supermans

I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!