Tag: Sit-up

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • 2:00 Double Unders (195)
  • 9:00 EMOM (alt)
    • 40′ Bear Crawl
    • 100m Run
    • 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

  • 5×45#
  • 5×95
  • 5×135
  • 4×165
  • 10x2x185
  • 5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

  • 150 DU
  • 50 Sit-ups
  • 800m Run
  • 50 Sit-ups
  • 150 DU

Felt pretty good. Finished in 10:43.

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

  • 5/5 DB Shoulder Press (30#)
  • 10 Russian KBS (53#)
  • 10 Sit-ups
  • 10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

  • 8×45#
  • 8×75#
  • 8×95#
  • 8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

  • 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
  • 50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.

Overhead Dumbbell

Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.

Warm-up – 3 Rounds

  • 10 Goblet Squats (53#)
  • 10/10 Bottoms Up KB Press (25#)
  • 30s Hollow Hold

Conditioning

  • 100 Banded March (100# sandbag, green + red bands)
  • 50 Sit-ups
  • 50 DB Snatch (50#)
  • 50 DB OHS (50#)
  • 50 T2B
  • 100 Banded March (100# sandbag, green + red bands)

** Switch arms every 5 reps for both movements

I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.

Gymnastics Strength – 3 Sets

  • MAX Strict Ring Dips
  • 2:00 Rest

First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.

Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 2x
    • 20 Air Squats
    • 10 Plyo Lunges
    • 20 Banded Pass Throughs
    • 10 Toe Touches

Strength

10/10 Single Leg KB Romanian Deadlift

  • 1 Set 44#
  • 3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.

Conditioning

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 10 Muscle-ups
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.

Heading to Forest Dunes in the morning for a couple of days of golf!

Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Sets
    • 20 Zeus DU
    • 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

  • Wrist Stretch
  • 5 Slow Push-ups
  • 5 Ring Rows
  • 5 Air Squats
  • 20 Double Unders
  • Spiderman Stretch

Strength – Front Squat

  • 10×45#
  • 6×135#
  • 5×185#
  • 4×205#
  • 3×225#
  • 2×245#
  • 1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

  • MAX Strict HSPU
  • 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

Sub 2

Went to the 4:30 class.

Warm-up – 2 Sets

  • 10 PVC Passes
  • 20 Walking Lunges
  • High Knees
  • 10 Push-ups

Strength – Front Squat

  • 6×95#
  • 4×135
  • 4×145
  • 2×165
  • 2×185
  • 2×195
  • 2×200
  • 2×205
  • 2×210
  • 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

Conditioning

“Grace”

  • 30 C&J (135#)

I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.

When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!

Accessory

4 Sets

  • 10/10 Kroc Rows (44# KB)
  • 30s Handstand Hold
  • 15 Sit-ups

I did the rows slow and controlled and tried to get a slight pause at the top.

Stopped at the gas station on my drive home for some celebration snacks. 🙂

I’ve posted a couple of things about CrossFit Programming over on my personal blog this week:

HPO Week 7

Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×230
  • 3x2x245

Still feeling great!

Push Press

  • 6×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 2x3x225

Wore a belt for the final 3 sets. Not very fun.

Accessory

  • 3×20 Seated alt DB Shoulder Press (40-45-45#)
  • 3×10 Pallof Press (CS Blue)
  • 3×15 DB Front Raises (15#)
  • 3×10 DB Side Raises (20#)
  • 3×10 Shoulder Ts (CS Blue)

That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!

Conditioning

  • 250m Ski Erg
  • 50 Sit-ups
  • 25 MB Cleans (20#)
  • 100 DU (62-0-38)
  • 50 Sit-ups
  • 25 MB Cleans (20#)

I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.

You Never Know

Took a rest day yesterday but was feeling good. Went to the 4:30 class.

Rehab – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Right Arm Front Rack Carry (70# KB)
  • 100′ Left Arm Front Rack Carry (70# KB)

Warm-up – 3 Sets

  • 10 PVC OHS
  • 10 PVC Passes
  • 10 Jumping Jacks

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 12 T2B

Wore grips and even the last set of toes to bar didn’t feel like I was going to fall off the bar.

Conditioning

8:00 AMRAP

  • 5 Strict HSPU
  • 5/5 Single Arm Suitcase Deadlift (70# KB)
  • 10 Russian KBS (70#)

Bryan says, “Are you going to do them strict?”

“I wasn’t planning on it.”

“It’s only 5,” he says.

“Hmm, usually when I try that I realize it was a bad idea during the 2nd round. Fine, I’ll give it a shot. I don’t mind going slower on the other stuff.”

Surprised myself and didn’t have any problem doing every set unbroken! Seems like 5 months ago I would have struggled to keep doing sets of 5 kipping. Made it through 6 rounds, the HSPU, deadlifts, and 2 swings (6+17).

Midline/Skill

5 Rounds

  • 20 Sit-ups
  • 20 Double Unders

It was programmed for 4 rounds, but I upped it. Missed 1 dub after 18 in the 3rd round. Finished in 4:56.