Tag: Sit-up

Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

  • 1:00 Plank
  • 1:00/1:00 Side Planks
  • 1:00 Rest
  • 1:00 Dead Hang
  • 1:00 Bottom Squat Hold
  • 1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

  • 12 Sit-ups
  • 12 SDLHP (53# KB)
  • 12 Squat Jumps
  • 6 Burpees
  • 250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 1x75kg
  • 1x80kg
  • 1x90kg
  • 1x95kg
  • 1x100kg
  • 1x105kg
  • 1x115kg
  • 1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

  • 8x4x120# Shoulder Press
  • 2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

  • 3 Rounds
    • 5 C2B Pull-ups
    • 10 Deadlifts (185#)
  • 2:00 Rest
  • 2 Rounds (same movements and reps)
  • 1:00 Rest
  • 1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

Smolov for Breakfast

My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 4x7x285#
  • 5×285#
  • 3×285#

Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.

I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.

Showered up and headed to Survival Fitness for Sunday Fun Day.

10-20-30-20-10

  • Russian Twists x2 (30# KB)
  • Sit-ups
  • V-ups

Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.

5 Rounds

  • 500m Run
  • 20 Burpees

Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.

Walk it Out

Didn’t want to get out of bed this morning and feeling beat. Resting and getting a massage on Friday though.

Warm-up

  • Shoulder stretching
  • Band pulls
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Good Mornings

  • 10×45#
  • 10×75#
  • 8×125#
  • 8×135#
  • 6×145#
  • 6×150#
  • 6×170#

Matt was doing shoulder presses, so I used the same weights until my final one.

Conditioning

10:00 AMRAP of a 3-6-9… Ladder

  • Box Jumps (step down, 24″)
  • Sit-ups
  • Air Dyne calories (AD6)

Finished the round of 15 plus box jumps, sit-ups, and 11 calories. Not a super high intensity, which was good. Did a bunch of walking back and forth in the gym after.

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
  • ♠ – 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.

Feeling Good!

It’s amazing what some rest and solid sleep does for the body. I feel great today. I had another appointment at the chiropractor yesterday and I think tomorrow will be my last visit. Using the TENS unit is working magic. I hit up the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Hurdles
  • PVC pass-thrus (not great on the shoulder yet in the back position)

Strength

Back Squat 5×1 @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 2×275#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • F @ 340#

Damn! The 335# felt good so I went for a PR matching lift and was strongly thinking about trying 345#. I pushed up past parallel and just couldn’t get through the sticking point.

Skill

14:00 EMOM

  • Odds: 2 MU
  • Evens: 30 DU

I missed the 2nd MU in round 2, but got through all the rest of them as doubles. Best muscle-up day I’ve ever had. It’s nice to have some rings up at SF!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (62#)
  • 20 AbMat Sit-ups

Decided not to do American swings because the MU were enough strain on the shoulder for one day. Never stopped and my rounds only got slower by a few seconds. Finished 7 full rounds plus 16 swings.

This workout was the best I’ve felt since coming back to CrossFit classes. I guess pushing through the Open workout yesterday lit a fire in me. I like it!

Was feeling so good, I decided to get in a rowing workout. Went over to Kevin’s while him and Alex were lifting.

3 Rounds

  • 500m Easy/Moderate
  • 1,500m Hard
  • 4:00 Rest

Template:

  • The easy/moderate pace target is 15-20sec/500m slower than your 2000m PR pace. (2:02-2:07)
  • The hard pace target is 5-10sec/500m slower than your 2000m PR pace. (1:52-1:57)
  • Focus on the consistency of your 1500m efforts.

At a total of 6,000 meters for the workout, it was tougher than expected. My round times were roughly 7:55-7:57-7:56, so I’d say that’s pretty consistent.

Meh Monday

Went to the 9am class again. Feeling kind of blah today after the horrible performance by Manning and the Broncos last night.

Warm-up

  • PVC Burgener Warm-up
  • 2 Rounds
    • PVC pass-thrus
    • Squat Hold w/ 2s Pause
    • Rocket Ships

Strength

5×3 Back Squats in the 80-90% range

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×275#
  • 3×280#
  • 3×285#
  • 3×295#
  • 1×305#

Ugh! Didn’t wear lifting shoes today, so not sure if that made a difference or just the increased heavy volume that I’m not used to.

Accessory

2 Rounds NFT

  • 30 Band Pulls (red)
  • 30 Band Good Mornings (black)
  • 30 Sit-ups

Conditioning

7:00 AMRAP

  • 3-6-9… Front Squats (115#)
  • 3-6-9… Box Jumps (24″)

Finished the round of 15 plus 10 front squats. Tried to keep a nice steady pace and not coming firing 100% out of the gate. Had too many trip ups on the box. Did unbroken front squats through 9, then 7-5, 6-5-4, and 5-5.

Worked on my bar kip for a few minutes after class. Trying to keep the legs straight and get all of the power from the hips.

60 Day Lifting Challenge – Week 7 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Doing a little swapping around this week, so taking the heavier day 5 program today and will do day 4 work tomorrow to get more recovery going into week 8. Lifted by myself out in the garage around 4:30.

Warm-up

Crossover Symmetry Activation

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3x3x125#

Kept em on the lighter end today.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt alright today. Not great, but made every lift. Had to pull the last one in and be patient with it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Was trying to be more vertical with my jerk drive and it threw everything off. Not the greatest feel today.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt a lot easier than 2 days ago and I took shorter rest between the heavy sets today.

Conditioning

15 Rounds

  • 5 HR Push-ups
  • 10 Sit-ups

Not that tough on cardio or muscle fatigue. I wanted to stick to small sets so that I wouldn’t die on push-ups and have to rest. Time was 8:40.

Did Crossover Symmetry Recovery to end the day.

60 Day Lifting Challenge – Week 4 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Over to Kevin’s at 3 to lift.

Warm-up

  • PVC pass-thrus
  • Scap work
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 2x3x85#
  • 2x3x95#

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 5x1x200#

Was only supposed to be cleans. Whoops. Makes up a little for skipping Tuesday, which had jerks from blocks, I guess.

Front Squat

  • 2×185#
  • 2×220#
  • 2×250#
  • 2×265#
  • 2x2x280#

Skipped these yesterday, so got them in today. I failed on the final rep of the day again with this front squat series. Ugh!!

Took off, but got the sit-ups done when I got home.

Sit-ups

100-50-25 with 2:00 rest between sets.

My times were 3:12, 1:38, and 0:46. The AbMat was sliding back on me really bad on top of the puzzle mats, which slowed me down. Not too far off my 3:02 record though. The programming had 3 MAX effort sets, but that would destroy me for a week, so I modified. I’m usually sore for days from 150 sit-ups, so this 175 is going to be bad enough.

Tomorrow is a lot of work, so I think I might split it up into two sessions.

60 Day Lifting Challenge – Week 2 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Got everything done in the morning.

Warm-up

  • Handstand practice
  • 45# Snatch positions
  • 2 Snatches (65#)
  • 5 Snatch Presses (65#)

Tried some free-standing handstands without much success, so I kicked up to the wall and then worked on taking my feet off the wall for a few seconds at a time.

Snatch

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  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 3x1x170#

I missed 170# on the first set, so went again and missed again. I need to learn to just move on. An attempt is an attempt. I made the lift on the next two sets.

Jerk Footwork (Demo Video)

Was supposed to do these before the snatches, but I didn’t realize I skipped them until halfway through my sets. So I did some before the C&J, and mixed some in between sets.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 1×215#
  • 3x1x225#

Jerks were feeling really weak today. My wrists were already getting pretty sore yesterday from all of the jerk volume. I missed the clean on my last set of the day. Just pooped right out!

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2x2x280#

I wasn’t real confident about squatting after the other lifts, but they actually felt ok after getting into a set or two. I had to dump the last rep of the day, but I got the first rep of the set. I’ll take it.

Gymnastics

10:00 EMOM

  • 3 Strict Pull-ups
  • 3 Strict Ring Dips

Felt good to get some of these in.

Conditioning

5 Rounds

  • 5 Wall Climbs
  • 10 Broad Jumps (5’+)
  • 15 Sit-ups

My goal was to keep moving. The wall climbs weren’t nearly as bad as I was expecting with shoulders as dead as they were. Finished in 12:15.

Looking forward to some rest. Won’t lift next until Saturday afternoon and I’m getting a much-needed massage tomorrow.

Cleaning up My Plate

In at 10am with Matt. Have a headache today. Cleaning up my eating starting today and trying to get back down to 195# by December.

Warm-up

1,000m Row

OLY

3 Position Halting Clean Deadlifts

  • 2 x 3 @ 115#
  • 2 x 3 @ 145#
  • 3 @ 165#

High Hang Power Cleans w/o dip

  • 3 x 2 @ 135#
  • 2 @ 145#
  • 2 @ 165#

Power Cleans

  • 2 x 2 @ 165#
  • 2 x 2 @ 185#
  • 2 @ 205#

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 225#
  • 5 @ 255#
  • 5 @ 285#
  • 5 @ 305#

That’s a 10# PR for my 5 rep squat. Last rep was a struggle.

5 Sets NFT

  • 5 Snatch Presses in a squat hold (45-65-70-75-80#)
  • 20 Sit-ups

Conditioning

E2M 20:00

  • 30s Row

So basically 10x :30/:90. After hitting the start on each interval I tried to keep a 1:25 pace. Was able to stay pretty consistent throughout.

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