Tag: Sit-up

Kevin’s First Class

Went out to the Michigan Tap Room at Stardust last night with some of the Survival Fitness crew. Not feeling the greatest today because of the beer, but I hoped a workout would fix that. Kevin was doing the programming and teaching, so wanted to support him as well. Went in for the 11am.

Warm-up

3 Rounds

  • 50 Russian Twists (30# KB)
  • 40 Bicycles
  • 30s Plank
  • 20 AbMat Sit-ups
  • 10 Inch Worms

Took between 14 and 15 minutes for me to finish this off. Good work for the midline.

WOD

3 Rounds

  • 1m Russian KBS (53#)
  • 1m Over the Shoulder Sandbags
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Thrusters (75#)
  • 1m Jingle Jangles
  • 1m Rest

This was a good Fight Gone Bad style WOD. My rep counts for each round were 107, 111, and 107 for a 325 total. Staying consistent is a key in a WOD like this. The bulk of my reps came in the KBS and jingle jangles, with thrusters definitely having the lowest counts.

Finisher

Death by Pull-ups (by 2s)

I finished the round of 16 and then got 17 of 18. Total of 89 pull-ups. Last time doing a “death by” for pull-ups was back in May by 3s and I got through the round of 15, which was a total of 45, so that’s quite an improvement. Really happy with how far my pull-ups have come.

Back That Squat Up, and Let Me See What You Got

My neck and upper back are a little sore from the back tuck spill I took yesterday. Chest a bit sore from bench pressing last night too. Feeling kind of refreshed after taking a couple of days off from CrossFit though. Went in to the 5:30pm class.

Warm-up

4 Rounds

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

Strength

1RM Back Squat

I was pretty excited for this since I haven’t done it since March. It was 235# back then. A couple of weeks ago I did 255# on 14″ box squats so was confident I could smash that today. Mission accomplished.

  • 8 @ 135#
  • 5 @ 185#
  • 1 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#

WOD

100 Back Squats at 40% of 1RM (115#)
* Each time you drop the bar add 10 more reps.

I dropped the bar after 62 reps because my left hand was going numb. I was holding the bar with my arms wrapped around it and resting on the plates. I think I cut off blood flood or a nerve was pinched. My hand is actually still tingling. I dropped the bar again after my 90th rep. So that put me at needing 120 reps in total. I got the last 30 without dropping the bar to finish them off. Total time was 10:52 for 120 reps.

I’ve never felt like I was going to pass out during a WOD until this one. I think it was probably because of holding the bar on my back for so long it was restricting blood flow up or something. Not the greatest feeling, but a hell of a WOD to finish.

Finisher

50-40-30-20-10

  • Russian Twists (35# KB)
  • AbMat Sit-ups

Another first was feeling like I was going to throw up while doing sit-ups. You don’t think about how much your abs have to work to do those heavy back squats and then 120 more back squats. Great way to finish though.

Licorice Legs

In for the 9am today.

Warm-up

5 Rounds

  • 15 AbMat Sit-ups
  • 30 Russian Twists (35# KB)

Strength

5 Sets

  • 3 Low Box Squats (12″ box, wide stance)
  • 10 RDLs
  • 2-3m Rest

For the squats I used 135#, 165#, 185#, 205#, and 215#. For the RDLs I used 135#, 155#, 185#, 205#, and 235#. Had another 10# in me for the box squats, but they felt good. Went a lot heavier than I ever have on the RDLs and they felt good too.

WOD

  • 10:00 EMOTM – 8 Front Squats (135#)
  • Death by Wall Balls (20# MB, 10′ target, by 2s)

It took everything I had to finish the last few rounds of squats, but I did each minute without putting the bar down. Thought about going 115#, but glad I Rx’d it and made it challenging. We didn’t have any real break between the 2 portions of the WOD, although starting out with 2 wall balls in the first minute gives you a lot of break. I got through 20 and then 15 of 22.

My legs are shot. Time to do some rumble rolling.

21-15-9 and Reverse It

Little sore in my arm pit and chest area. Not sure if that’s from the dynamic bench press work, snatches, or maybe from “Cindy”. Went in to the 9am so that I have a long rest before the 6pm OLY class on Tuesday.

Warm-up

5 Rounds

  • 30s Bottom Squat Hold
  • 30s Jumping Jacks

Strength

5×1 Low Box Squat

Two weeks ago when we did 5×5 I used 175# on my last 3 sets because it felt terrible. Last week I narrowed my stance and got up to 215# or the 5×3. This week I went another 40# higher! Did a warm-up set of 5 at 135# and then did 185#, 205#, 225#, 245#, and 255#. That’s more than my 1RM back squat, but to be fair, I haven’t attempted a 1 rep max since March, which is way too long. I think I could have gone 265# or more today if there was more time. Hopefully that means my back squat is over 275# now (goal for the year), instead of my old 240# PR.

WOD

  • 21-15-9
    • Over the Box Jumps (24″)
    • Weighted Lunges – each leg, so 42-30-18 (35# KBs)
  • 3m Rest
  • 9-15-21
    • Wall Balls (20# MB, 10′ target)
    • Burpees

I started out with an 18″ box with a couple of 45# plates stacked on it, but the new plates are so slick they were sliding all over the place and it was not safe. Thankfully Lisa offered to switch with me since she had one of the 24″ boxes. Even with the set back in time I still finished first in the class in 14:14, which includes the 3 minutes of rest. I went unbroken in the lunges, which made up a lot of ground on everyone else. Everything else was pretty easy to do unbroken, although I did want to break up the last set of wall balls, but fought through them. First half took me 6:32 (with the time to switch boxes) and the second half took 4:42.

Finisher

  • 50-40-30-20-10 Russian Twists (30# KB)
  • 20 AbMat Sit-ups in between each round

The only set I didn’t do unbroken was the set of 40, which I broke into 2 sets of 20.

PR on the OHS

I went to the 6pm Olympic Lifting class again. Did more drilling on the snatch, some snatch balances, a bit of cleaning, and then starting work on the jerk. Good stuff.

The side of my head is still pretty sore, but the top area feels fine. I really wish I could go off the Vicodin today. At least tomorrow I can finally run water on my head!

Warm-up

  • 30 PVC Pass-thrus
  • 30 Air Squats
  • 30 PVC OHS

Strength

5×1 OHS

Was looking to set a nice PR today and it was not a disappointment. I did a set of 5 with the 45# bar and then did 95#, 115#, 135#, 145#, 155#, and 165#. My previous PR was 145# so after getting 165 I shut it down. The lift felt pretty good but I didn’t want to get greedy.

WOD

21-18-15-12-9-6-3 *

  • OH Lunges (35# Plate)
  • Thrusters (40# DBs)

* After each round do 15 AbMat Sit-ups.

I went a little out of my comfort zone by using 40# DBs for the thrusters, but it worked out pretty well. I finished in 16:55.

Clean High Pulls

Hips are tight today from all of the box jump stuff we did yesterday. I can feel my posterior chain as well. Went in for the 5:30pm class again.

Warm-up

5 Rounds

  • 7 Burpees
  • 150m Run

Just nice and easy. Nothing intense. Took less than 6 minutes.

Strength

5×5 Clean High Pulls

Today was the first time I’ve done these and I felt really weak compared to how great I felt last week doing 5×5 power cleans. I guess my legs did get blasted pretty good the last two days.

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 165#
  • 5 @ 185#

WOD

12:00 AMRAP

  • 5 C2B Pull-ups
  • 7 HR Push-ups
  • 9 AbMat Sit-ups

I felt good here, which always seems odd to me to feel so bad in one aspect of a class and so good in another. I broke nearly every set of pull-ups up into 3 and 2. Completed 12 full rounds plus 5 more C2B pull-ups. That’s the best I’ve ever done with C2B as far as number of reps. I had the top score of the day so far.

Finisher

10 Rounds

  • 25y High Prowler Sprint (90#)
  • 25y Low Prowler Sprint (90#)

We formed lines so there was at least a bit of rest time between each turn you took. At the end the other prowler line was done so I started jumping on that one with short rest periods to finish off my rounds.

Clean Strength

I’ve been feeling a little lethargic today. Maybe double workouts yesterday weren’t a good idea or maybe I should have really taken a true rest day on Sunday. I went in for the 5:30pm class.

Warm-up

  • 10-9-8-7-6-5-4-3-2-1 Russian KBS (35#)
  • 150m Run

Strength

5×5 Power Cleans

Sweet! Been awhile since I’ve attempted to go heavy. My form has improved a lot in the last couple of months so I was really excited about this.

  • 5 @ 65#
  • 5 @ 115#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 175#

I was really feeling good on the cleans. I set my 1RM of 185# exactly 5 months ago. That’s a long time to go without testing some heavy weight. I wouldn’t say the reps at 175# were easy, but I finished feeling really good about them. I was actually able to get the bar back to the ground under control by back tracing my steps on every single clean today. Whenever I’ve gone to 135# or higher I’ve had to drop the bar.

WOD

5 rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 HR Burpees

I finished in 9:23. Did the burpees with a hand release to get in the habit of them before Sunday’s competition. There was only one rep where I almost forgot, but I caught myself as I was rising up from the ground.

Finisher

  • 100 AbMat Sit-ups

I did these in 4:03.

Funny how some days you don’t feel great but then CrossFit lifts you up.

“Rockin and A-reelin Barbara Ann Ba Ba”

It was a little tough getting out of bed this morning at 9am. My neck and back are a little off, but they did loosen up after moving around. I went in for the 11am class.

Warm-up

3 rounds

  • 30s Jumping Jacks
  • 30s Plank
  • 30s Jumping Jacks
  • 30s Bottom Squat Hold

WOD

“Barbara”
5 rounds

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
  • 3m Rest

This was my first time meeting “Barbara”. She sounded like a real bitch before I got to shake her hand, but after we got to know each other a little bit, she’s an alright gal. I like workouts like this where you can have 3-5 minutes of hard work followed by a rest and then do it over again.

My goal right from the start was not to go out too fast, because I’ve done that too many times in a WOD like this one. I also didn’t want to get to the point of fatigue in my push-ups because after that it’s almost impossible to knock out any good amount of reps. I did 10 and 10 pull-ups in round 1, but then went 10-5-5 every other round. Did about 10 push-ups to start each round and then broke up the rest into smaller sets as my arms tired. Sit-ups and air squats were all unbroken except for the first round of squats. I wasn’t sure how I was going to be able to do with 50 of them so I took 2 short rests. I was feeling better than ever with my air squats so for the last 4 rounds I was able to do them unbroken. In the last round I was actually able to bang out the last 20 at an even faster pace, which felt good.

My times for each round were very consistent:

  • 4:23
  • 4:26
  • 4:26
  • 4:33
  • 4:27

Everything within a 10 second window. I’ll take that type of consistency every time. Total time of 22:15.

Sort of Like “Cindy”

I haven’t been this sore since the competition a few months ago. Who would have thought doing gymnastics (specifically back tuck flip progressions) for an hour could beat up on your body this much. I’m sure Sunday’s WOD and the work I did yesterday have a little to do with it as well. I’ve been using the rumble roller a few times a day and it’s painful as hell! My IT bands have never felt like this before.

I’m getting a hot stone massage this afternoon and making tomorrow a rest day so I figured I better get in to the 9am today for a WOD.

Warm-up

  • 100 Butt Kicks
  • 100 High Knees
  • 50 Jumping Jacks
  • 50 Zombie Kicks
  • 25 Lateral Hops (left)
  • 25 Lateral Hops (right)

Strength

Weighted Pull-ups, 5×5

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

I was able to complete each set today!

WOD

20:00 AMRAP

  • 5 Burpees
  • 10 Wall Balls (20# MB, 10′ target)
  • 15 AbMat Sit-ups

Remind you of the benchmark girl “Cindy” a bit? Same style but tougher in the long run. My strategy was to keep an even pace so I didn’t burn out early. Twenty minutes is a long time. I went unbroken right up until the end of the WOD and even had a little in the tank to speed through my burpees in the last couple of rounds. Finished 14 rounds plus 5 burpees and 5 wall balls. That comes to 75 burpees, 145 wall balls, and 210 sit-ups!

Finisher

7:00 AMRAP

  • 150m 1-arm Farmer’s Carry (53# KB)

I completed 6 laps (I think! Lost track on the 2nd or 3rd lap) and was about 30m away from finishing the 7th lap. Never had to stop and switched hands around the halfway point of each lap.

I can’t wait for my massage!

WOD at CrossFit PB and an Automattic Bootcamp

I’m trying to stay on Eastern time for the most part this week because it allows me to get up in the morning and workout before work stuff starts. I got up at 5am this morning and went to the 6am class at CrossFit PB. There was 7 of is class which I thought was surprising for so early.

Warm-up

2 rounds

  • 5 Front Squats (45#)
  • 10 V-ups
  • 20 DUs
  • Samson Stretch

We also did some PVC work and stretching before getting started.

Strength

Back Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 195#
  • 6 @ 215#

The idea here was to warm up for a few sets. Then do 2 sets at about 65% of 1RM. For the last set use 85% of 1RM and do max reps. I didn’t do any strict calculations, but I think my weight choices worked out pretty well.

Thrusters
Do a few sets of 3 to get warm for the WOD. I did 45#, 65#, and 95#.

WOD

  • 12-9-6 Thrusters (115#)
  • 24-18-12 T2B

I picked a pretty perfect weight on the thrusters and broke each round into 2 sets. Did well stringing T2B together in round 1, but my hips were shot in the 2nd and 3rd rounds so it was tough to get a kip going. At the end I was actually only doing 1 or 2 at a time. Finished in 8:02.

I rushed back to the hotel where I was putting on a Bootcamp for my coworkers at 7:30am. I skipped the warm-up, but did the rest with them.

WOD #2

8:00 AMRAP

  • 5 HR Push-ups
  • 10 Sit-ups
  • 15 Air Squats

We did this on the wet grass outside the hotel. Not the greatest of locations, but hey, this is CrossFit and we have to be ready for the unknown. I managed to get 7 rounds plus the 5 push-ups.

Finisher

2 rounds

  • 1m Plank
  • 1m Side Plank (30s each side)
  • 1m Rest

I think the Bootcamp went pretty well and ended almost exactly after 30 minutes like I had planned.