Tag: Weighted Sit-up

Flippin’ Tires

Up for the 9am today. I was thinking about just doing some rowing, but I have 48 hours to recover before the competition on Saturday, so I’ll be fine. Not feeling too bad after doing “DT” yesterday.

Warm-up

  • 1m DUs
  • 20 Air Squats
  • 20 Reach to the sky and then down to the toes
  • 20 PVC Pass-thrus
  • 1m DUs

In the second minute of DUs I knocked off 78 unbroken, a new PR. That’s 3 PRs this week on my DUs, up from 44!

Strength

5×20 Weighted Sit-ups

I used 20# KBs, a 45# KB, a 60# DB, 30# DBs, and a 62# KB. Crazy how tough these get and how much you can sweat from doing sit-ups

WOD

42-30-18

  • Thrusters (45# empty bar)
  • HR Push-ups

Holy shoulder burner! I knocked out the first 42 thrusters unbroken, but that may have been a bad idea for the rest of the workout. I did 10 push-ups to start, but then it was pretty much 5 at a time for the rest of the workout with a few streaks of 4s or 6s in there. In the second round of thrusters I broke it down into 10-12-8 and then 10-8 in the final round. Finished in 11:13.

Finisher

10 Rounds

  • Tire Flip
  • 100y Sprint (50y down and back)

After doing CrossFit for nearly a year, these were the first tire flips I’ve ever done. Really liked this finisher.

Extra Strength

After I got home I went out to the garage for some dynamic low box squats. In order to keep my body guessing, I went with lower weights than I’ve been using for these, which also let me have faster reps. My legs were pretty tired from all of the thrusters anyway.

  • 2×2 @ 45#
  • 1×2 @ 75#
  • 1×2 @ 95#
  • 1×2 @ 115#
  • 8×2 @ 135#

Now I rest until Saturday.

Disappointed With My First 100 Burpees Test

Abs are a little sore from yesterday’s WOD and I can just imagine what they’ll feel like tomorrow.

Strength

5 Sets

  • 3 Back Squats
  • 1-2m Rest

I warmed up with a set of 8 using just the bar and then a set of 5 using 115#. I only managed to get in 4 working sets because everyone else was somehow done before I was even done with my 4th set and there was no time. I guess they must not have done warm-up sets. For my working sets I used 155#, 185#, 205#, and 215#. Easy stuff considering I got up to 220# for a set of 5 last week. Pretty bummed I didn’t have time to get in my last set.

3 Sets

  • 20 Weighted Step-ups (40# DBs, 18″ box)
  • 1m Rest

I had to rush through because I was way behind the rest of the class.

3 Sets

  • 20 Weighted Sit-ups
  • 1m Rest

Another rush job here. I felt pretty dumb actually. I used a 62# KB for the first set and then 35# DBs for the last two sets.

WOD

On less than a minute of rest (I was out of breath from trying to rush through my sit-ups) I had to jump right into the WOD and my performance showed it.

  • 100 Burpees

This is actually the first time I’ve done 100 burpees for time, which is surprising considering I’ve been doing CrossFit for over 10 months now. I knew it was going to be a grind when I barely got through 20 in the first minute. I knocked out my 50th rep before taking a rest, but then took 2 more short breaks after that. My finishing time was 6:44, which is extremely disappointing. In 5 minutes of burpees I knocked out 93 just about 2 months ago and didn’t need to take any breaks then. Under 6 minutes should have been easy, with a shot at breaking 5:30. 😦

Finisher

7:00 AMRAP

  • 10 V-ups
  • 30s Boat

Let’s kill those abs some more! This got really hard after the first round or two. I think I got through 5 rounds plus the 10 V-ups. I was going for quality more than quantity here.

Just not my day the way the schedule of class worked out. Didn’t get up to a heavy enough weight for back squats and wasn’t rested enough to put in a good effort during the WOD. The problems really comes down to packing too much in the strength portion. We could have combined two of the movements so we would alternate back and forth between the step-ups and sit-ups for example. That would have saved a few minutes.

12.5 Retest

I went to bed later than normal last night, so feeling tired today. Knees are a little sore, but otherwise my body feels good. Going in to the chiropractor this afternoon for an adjustment and massage. After only two weeks I got used to the Tuesday massages, so with the scaled back treatment this week I’m really missing it.

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank

WOD

This was a retest of workout 12.5 from the CrossFit Games Open.

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Thrusters
  • 3 C2B Pull-ups
  • 6 Thrusters
  • 6 C2B Pull-ups
  • 9 Thrusters
  • 9 C2B Pull-ups
  • 12 Thrusters
  • 12 C2B Pull-ups
  • 15 Thrusters
  • 15 C2B Pull-ups
  • …

If you complete the round of 15, go on to 18, increasing the reps by 3 with each new round as far as you can go. Thrusters are done using 100#.

When I did this back in March I got 58 total reps. Today, under less than idea conditions I got 66 reps. I didn’t think to put on my wrist straps, so my wrists started killing me on the thrusters. I was knocking out C2B pull-ups pretty well today, but 3 different bars started spinning on me, so I had to keep moving to a new spot. Ugh! At least I saw improvement, but should have been better.

Strength

3×20 Weighted Sit-ups

For my sets I held:

  • 30# KBs
  • 80# KB
  • 45# DBs

Those last two sets were a struggle, but I finished all of the reps.

Finisher

Prowler Sprints!

Used the lighter of the two prowlers today, loaded with a couple of 45# plates, and pushed it 40-50 yards with the high handles and then back with the low handles. Did 3 sets of that.