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Friday Before CrossFit Open 13.1

8 Mar

Aaaah today’s workout at CFPA totally looked like what I did on Wednesday…Rows with Push ups, and then deadlifts.

Strength:

Pendely Rows(Every 3 Minutes): 53(5)-63(5)-73(5)-83(5)-83(5), Super setting with different style push ups.

WOD:

:30 on :30 off for a total of 16 rounds

Deadlifts(55%-65%, I used 123#): 14,14,14,15,14,13,14,14 = 112

Double Unders:18,21,24,21,23,27,16,24 = 174

I was going to go heavier than 123# because 285 is my max. Tim said 123 was enough, probably because of tomorrow’s WOD. Good thing I listened, because during the 4th round, I asked him whether we were really going to finish all 8 rounds of deadlifts. LOL. But once we got to the 6th round, I felt a burst of energy to just finish it out, hoping that he would not cut it short. He didn’t, so that felt good that we all pushed through.

The double unders were all done with double, single, double, single. I just need to practice practice practice and work that wrist action.

Extras: Easy 2000m row, finished at 9:45.1. Goal was to just stay consistent and stay under 2:30 pace.

Time to rest, roll out, and mentally prepare for tomorrow’s WOD. Goal is to get 150 reps!!!! Let’s do this!

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08/15/2012 – Time Trials

16 Aug

Back to CFPA today. I had a feeling we weren’t going to do Overhead Squats. I was a bit worried what it might be since I haven’t WOD’ed since last Wednesday.

Time Trials!

I decided to do it in the following order:

  • Pull Ups – 2:58
  • Ab-mat Sit Ups – 1:30
  • Push Ups – 1:18
  • Row – 2:04
  • Air Squats – :58
  • Run – 1:37
  • Result: 9:05 RX’d

    The last time I did Time Trials, I was pregnant.

    And then the time before that (Nov 2010), I wasn’t pregnant.

    My run suffered this time by 10 seconds compared to Nov 2010. Pull ups and push up times went down(thank you 100 Day Push Up Challenge). The row stayed the same. But ack! My quads were on fire after the air squats. Good times! Feels great to be back.

    Update: Forgot to add that I did Front Squats once I got to work. RPT Rep Scheme.

    Front Squats: 115(6)-105(9)-95(12)

    07/20/2012 – Barbara

    20 Jul

    My shoulder still feels tight from Wednesday’s workout. I think I’m the only one who felt like my arms were going to fall off. Well, we did a longer metcon today. Her name was “Barbara”.

    Barbara(3 Rounds instead of 5, Rest 3 Minutes in between each round)

  • 20 Pull Ups
  • 30 Push Ups
  • 40 Ab-mat Situps
  • 50 Air Squats
  • First round took me almost 4 minutes. I forgot the exact time. I did the first round of pull ups unbroken. I had to readjust my grip a few times. For the second round, I did 16 pull ups and had to jump off. Darn it! The 3rd round was of course worse. I dropped 4 times after doing 9 pull ups. I lost my grip in a few, and then I was just tired. I need to push harder.

    Result: 19:45 RX’d

    We are on day 29 of the 100 Day Push Up Challenge. I busted those puppies out right after the WOD.

    06/29/2012 – Friday’s Workout

    29 Jun

    Aaah today’s workouts were fun, but I couldn’t go full force because of my elbow. I definitely held back on intensity, and maybe should of subbed other exercises instead of trying to do them assisted.

    Our strength workout today was pull ups and kipping pull ups. I used the band for the strict pull ups and did a couple kipping pull up sets. I didn’t try to get a max or anything.

    Our WOD:

    AMRAP 10 Minutes:

  • 10 Front Squats(135#/95#)
  • Max Push Ups
  • Result: 55 push ups, used 85#

    I really wanted to try the 95# because I repped them on Wednesday. But I asked Tim how heavy I should go, and he was curious what was bothering me with the elbow. We decided to sub the push ups by using a dumbbell instead. That helped me engage my lats more. I should of subbed the front squats too, but didn’t realize it would affect me much. Of course, I wasn’t rushing to do push ups in this workout and should of pushed harder. I got through 6 rounds of front squats unbroken. The highest round for push ups was the first round…20. Then it dropped to 11, and then dropped to…? I forgot. I just know it dropped drastically. LOL. Can’t wait to tackle this one again full force!! Ugh, I hate injuries!

    I went into work and quickly did some deadlifts. I stayed light at 95, 105, 115, 125. I did at least 5 reps on each set and just practiced form.

    Day 8 Push Up Challenge done. And no, I did not count the push ups that I did in the workout as part of this challenge.

    06/22/2012 – Shoulder Press and 11.2 WOD

    23 Jun

    Tim went on vacation for the weekend, so Trish was our coach. It’s always great to have someone new coach you because you do different things. She’s one tough cookie, but I love it.

    I paired up with Jackie today for our last week of Shoulder Press. Here’s how it went.

    Press: 33#(5)-53#(5)-63#(5)-73#(3)-78#(3)-84.5#(1)-86.5#(1)-88#(1)

    Now, that’s a personal record for me. Almost close to 90! šŸ™‚

    Our WOD was 11.2 from the 2011 CrossFit Games.

    AMRAP in 15 minutes:

  • 9 Deadlifts(155/100)
  • 12 Games Push ups
  • 15 Box Jumps
  • Result: 7 Rounds + 31 Reps

    This felt like the longest 15 minutes ever. When Trish yelled out that we were only half way, I could of died. I just wanted to keep moving and try not to stop. My back was all over the place with the deadlifts and now I am feeling it in my right shoulder/neck area. Maybe it’s from the press, but I doubt it. It was hard for me to break the bar and keep my shoulders from arching forward.

    Goal now is to roll out my lats and practice deadlifts at light weight with good form.

    BTW, looks like Fitbomb, Trish, and I are doing 100 day push up challenge starting today. Looks like my push ups will be perfect by September. I marked my alarm already, so I’m ready to go.

    Holy batman, I’m sore, bruised, and hurt EVERYWHERE. What a great week.

    05/28/2012 – Memorial Day Murph

    29 May

    I woke up this morning prepping some food for our BBQ. I was tempted to just stay home and do a quick kettlebell workout. The thought of not spending time with the kids, and driving all the way to Palo Alto really wasn’t that appealing. I went as far as going into my account and canceling my workout session. Then I read Blake’s blog about Murph, and what a hero WOD means to him. Reading his blog definitely kicked my butt, and I signed up again to do Murph. I wasn’t doing the workout for myself, I was doing it to honor all those that sacrifice their life for my freedom, for my family’s freedom. After making the kids breakfast, I rushed out the door to get to PA in time.

    Murph

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • Result: 39:19

    I finished the first mile before 7:10. I broke the pull ups, push ups, and air squats into 20 rounds of cindy. The last two rounds, I just did the 10 pull ups, and then broke the push ups and air squats in two rounds. The last run didn’t feel as bad as I remembered it. Maybe because I’ve been running with my coworkers on recovery days. Anyways, I was really surprised by my time, and happy that I got this done. I’ve definitely improved since January and last memorial day.

    05/18/2012 – Friday’s Workout

    21 May

    Friday’s workout was fun. We got to tumble around and work on our Gymnastics. I can say that I’m getting better at swaying myself up into a handstand push up, but I can’t get the hollow out part yet. Tim suggested I work in some GHDs to get the abs stronger. I might just do that, just as long as I don’t stay sore for 3 or 4 days. Those GHD machines are killer.

    Our WOD:

    10->1 of the following:

  • Sumo Deadlift High Pulls(95/65)
  • Push Ups
  • Box Jumps(20″)
  • Result: 7:09 RX’d

    This WOD was meant to be fast. The push ups felt great. I went chest to deck on every single one of them. Hopefully that will help when we do Murph on Memorial Day. The sumos and box jumps were alright. I need to transition faster between each box jump to gain more speed. This WOD was a great way to start the weekend.