Tag: Sit-up

I Get Knocked Down, But I Get-up Again

Today makes 4 days of CrossFit in a row, but my buddy is coming to town tomorrow for a couple of days of golfing, so I’ll get my rest tomorrow and Saturday. My quads are sore from the pistols, but otherwise I’m feeling good. I’ve been strict Paleo without any cheating since after the WOD on Monday night without any cravings.

Warm-up

50-40-30-20-10

  • Sit-ups
  • Star Jumps

Those star jumps really gas you. Did the warm-up in 9:52.

WOD

10 Rounds

  • 8 Quarter Get-ups (L)
  • 8 Quarter Get-ups (R)
  • 8 Burpees

The goal here was to do good quality get-ups and push hard through the burpees. I used a 40# DB and it was all I could handle. I managed to do all of them unbroken except for the last set with my left arm, which I had to do in sets of 6 and 2. Doing so many reps should help with shoulder stability in the OHS. I was flying through the burpees and didn’t feel like I slowed down until the last two rounds. My time was 24:23.

Strength

Every other minute, for 5 sets

  • 5 Weighted Pull-ups

I started with an 8# DB between my feet and did all 5 in a row. Move up to a 10# DB and 5 in a row again. For the last three sets I used a 12# DB, but had to break them down into 3-2, 3-1-1, 3-1-1.

One Month Paleo Challenge

We’re doing a one month Paleo Challenge at Survival Fitness. Everyone has to keep a food journal to work on a point system. You get 5 points to start the day. Bad things like a cheat meal or alcohol are negative points, but you can ears extra points by doing a WOD at the gym, getting 8 hours of sleep, or drinking 1/2 your body weight in ounces of water. Everyone has their body fat taken at the beginning and does a benchmark WOD. We’re going to randomly be put on teams. Scoring is 50% body fat change, 25% WOD improvement, and 25% food journal points.

It was only $25 to join and I need something to get me on track to those abs I want, so I figured being part of a team will hold me more accountable. So I get to class, weigh myself, and have my body fat measured with the handheld device. It read 12.3%! Yeah right! If I was that low you’d already be seeing my abs. The Withings scale puts me consistently at 16-17% which is more realistic. With such a low starting number, I won’t be winning the body fat portion of the competition so I’ll have to make up for it in the other parts I guess.

Warm-up

  • 30 Air Squats holding PVC vertical in front
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 partner rounds (alternate each round)
    • 50 Jumping Jacks
    • 50 Butt Kicks
    • 50 High Knees
    • 50 Lateral Hops
    • 50 Mountain Climbers

WOD

For the Paleo Challenge benchmark, we did 5 different AMRAPs and totaled up our reps. We partnered up so that we could count each other and get a bit of rest.

5:00 AMRAP

  • Burpees

4:00 AMRAP

  • Wall Balls

3:00 AMRAP

  • Air Squats

2:00 AMRAP

  • KBS (Russian)

1:00 AMRAP

  • AbMat Sit-ups

I did 82 burpees, 77 wall balls (20# MB), 101 air squats, 76 KBS (53# KB), and 67 sit-ups for a total of 403 reps. Doing the air squats right after wall balls was the worst and my score showed compared to others in the class. I pushed pretty hard, so it’s going to be interesting to see how my numbers come out a month from now.

Update: After all classes finished for the day, I had the 4th best score.

Smooth Double Unders

No surprise my legs are sore today after the last two WODs. This morning I drove up to Rogers City to visit the family for the weekend, so I have very limited workout equipment.

Warm-up

Went for a 2.62 mile run in 22:59. Pace was nice and steady throughout the run.

Strength

3 rounds:

  • MAX Push-ups
  • 1m Plank
  • 2m Rest

I set a new PR for unbroken push-ups in the 1st round with 40, then did 25 and 20. The planks were tougher than normal because it was right after push-ups which already work a lot of the same muscles.

WOD

“Annie”
50-40-30-20-10

  • DUs
  • Sit-ups

I haven’t done DUs more than a couple of times since I left Phoenix, but wanted to test myself in something today. “Annie” seemed like a good one because it doesn’t require any special equipment other than the jump rope I keep in my vehicle and it would be a good chance to practice them.

My time was 8:26. I did the best DUs I’ve ever done! The set of 30 was completely unbroken and there were only a couple of streaks where I didn’t string together at least 10 in a row. For the sit-ups I sat on a towel with my feet flat on the ground. I laid back until my shoulder blades hit the ground and sat up until I could touch the top of my shoes without reaching too much.

Down with the Sickness

After going to class 5 days in a row my plan was to take Friday and Saturday off since Dad was in town and do a home WOD on Sunday night. While in bed on Saturday night I started to get a sore throat, which luckily only lasted a day, but as Sunday went along I felt weaker and weaker. Woke up Monday with a nasty cold and Tuesday was no better. I’m finally feeling better today and have been better and better as the day goes on. I was really missing the WODs and 5 days off is too many.

Warm-up

  • 50 Sit-ups
  • 25 MB Snatches
  • 40 Sit-ups
  • 20 MB Snatches
  • 30 Sit-ups
  • 15 MB Snatches
  • 20 Sit-ups
  • 10 MB Snatches
  • 10 Sit-ups
  • 5 MB Snatches

Whipped through the warm-up. I may start reaching for my toes on the “sit-ups” because the standard we use (only need to get up far enough to touch your shoes) is a joke when you have long arms like I do. I can almost touch my shoes with my shoulder blades still on the ground. The box is without power so I don’t know how fast my time was, but it was around 7 minutes judging by when Cari called out the 6 minute mark. I did 25 jumping jacks on the minute until the 12 minute time limit.

WOD

5 rounds:

  • 15 Burpees
  • 15 1-arm DB snatches (each arm)
  • 15 Wall Balls

I used a 40# DB for the snatches and a 20# MB for wall balls. Total time was 23:56. I survived better than expected. There was nowhere to rest in this WOD with each movement involving the full body.

Finisher

Death by pull-ups, counting by 3s

I did rounds of 3, 6, 9, 12, and 15 for a total of 45 pull-ups in 5 minutes. The round of 18 was not going to happen so I didn’t even attempt it.

It sure felt good to get my sweat on. Tomorrow I should be feeling 100%.

Be Careful

We had to call 911 today. A guy stopped in to talk to someone, jumped on the pull-up bar, and fell off after the first pull-up. He landed on his head and neck area. I didn’t see it happen because I was facing the other way, but there was quick reaction by some nurses in the class to run over and stabilize him. He was out cold for 10 seconds or so, but then was alert, responsive, and could move his extremities. I bet he’s going to be sore for a few days, but hopefully everything else is fine.

On another note, I’ve now been doing CrossFit for 6 months! Half a fucking year. Amazing! That’s twice as long as any other exercise program I’ve ever done. I still love it as much, if not more, than day 1.

Warm-up

10-9-8-7-6-5-4-3-2-1

  • MB Power Clean & Presses
  • Burpees

I used a 20# MB and completed this in 6:16, by going pretty much non-stop.

WOD

  • 50 Russian KBS
  • 21 Sit-ups
  • 21 HR Push-ups
  • 50 Russian KBS
  • 18 Sit-ups
  • 18 HR Push-ups
  • 50 Russian KBS
  • 15 Sit-ups
  • 15 HR Push-ups
  • 50 Russian KBS
  • 12 Sit-ups
  • 12 HR Push-ups
  • 50 Russian KBS
  • 9 Sit-ups
  • 9 HR Push-ups
  • 50 Russian KBS
  • 6 Sit-ups
  • 6 HR Push-ups
  • 50 Russian KBS
  • 3 Sit-ups
  • 3 HR Push-ups

That’s 350 KBS in total. I did the first set unbroken, then started the rest of the rounds off with 25 unbroken and usually broke down the last 25 into 15 and 10. Sit-ups were all unbroken, but I broke the HR push-ups down into 2 sets during the rounds of 18 and 15. I used a 55# KB for the swings and finished in 20:10.

Strength

I started to do front squats by warming up with 135#. It was during that set of 5 reps when the accident happened and the class was done after that.

8 is Great

Warm-up

Didn’t push hard on the run, just a nice easy pace and did it in 9:14.

Strength

5 sets

  • 5 Rotary Shoulder
  • MAX Pull-ups
  • 1-2m rest

For the rotary shoulder I set the machine to 100#, 115#, 130#, 145#, and 160#. I set a new PR on my first set of pull-ups by getting 8. For the other sets I completed 6, 6, 6, and 5 reps.

WOD

5 rounds

  • 20 Sit-ups
  • 15 Push-ups
  • 10 Push Presses

I used 35# DBs for the push presses and they got really tough after the 2nd round, but I powered through and finished in a time of 10:14.

Making the Most of Machines

This morning I headed over to the fitness center in Seaside, FL, which we get access to. Pretty nice facility with a lot of nice machines, an assortment of DBs, and some other equipment.

Warm-up

  • .58 mile run
  • 3 rounds
    • 15 Hip Extensions
    • 15 Sit-ups
    • 30s Plank
    • 10 One-arm KBS (each arm) using a 30# DB
    • 20 Band Walk Steps L
    • 10 Band Presses
    • 20 Band Walk Steps R
    • 10 Band Presses

Strength

4 sets

  • 10 seated row (100#, 115#, 130#, 160#)
  • 10 rotary chest (100#, 130#, 160#, 175#)

WOD

3 rounds

  • 10 Dips
  • 10 Pull-ups
  • 10 Squat Clean and Press using 40# DBs

My total time was 10:55. The squat cleans and presses were really draining on me.

Cool-down

0.34 mile run

Overlooking the Beach

Yesterday I took a well-deserved rest day after the race. Flew out to Seaside, FL and will be here all week for a meetup with some people from work. This morning I headed out for a run and a WOD on the beach. I ended up doing my WOD on the flat part of this stairway with a view.

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Not a bad way to start the day!

I ran a 1.1 mile warm-up.

WOD

8 Tabata Rounds:

  • Plank (on hands)
  • Push-ups
  • Sit-ups
  • Air Squats

Then I ran back the 1.1 miles again at a faster pace.

Bring Some More

After not getting a ton of sleep for a few nights in a row, I finally got to bed early enough for a solid rest. My legs are sore from the 4 mile run and walking 18 holes of golf yesterday, so I went to a night class at 4:15p today.

Warm-up

5 rounds

  • 20s Mountain Climbers
  • 20s Air Squats (low and slow)
  • 20s Inch Worm

A nice little warm-up to get the blood flowing.

WOD #1

5 rounds

  • 21 KBS
  • 15 HR Push-ups
  • 9 T2B

I used a 55# KB for the swings. I’m starting to get a better kip with the T2B, but have a hard time getting it started without a big swing after the first rep. I think the max I could get in a row was 5 before my grip started to fail. I finished in 12:21.

WOD #2

50-40-30-20-10

  • Star Jumps
  • Sit-ups

Compared to jumping jacks, star jumps are on a completely different level. I was able to do all rounds of sit-ups unbroken. Finished in 8:16.

Strength

5×5 Deadlift

There was still time left in class, so some of us started on some deadlifts. We actually ended up doing 6 sets. The weights were 135#, 225#, 265#, 285#, 290#, and 300#. Felt pretty good, especially considering I set my 1 rep max at 315# a few weeks ago.

That may be the most work I’ve done in one workout, but I felt great today and absolutely killed it.

Simple Saturday

Planned on going to the 10am class, but stayed up too late last night, so went in for the 11am, which only had 4 of us.

Warm-up

100 Sit-ups

I knocked them out in 1:55 using the gym standard, which is to have your shoulder blades touch the floor and then only get up enough so you can touch your feet.

WOD

20:00 Team AMRAP

  • 5 Deadlifts/Power Cleans
  • 10 Burpees

We had 135# of the bar, which is a really easy deadlift, so after 2 rounds of that, Matt had me switch to power cleans to slow me down and give my partner more rest. I’m glad he did, because it made things a lot tougher for me. I think we got through 7 full rounds and then I did 5 additional power cleans.

Mobility

At the end of class we did a bunch of mobility stuff with bands and mashing with the bar, K-star style.