Pushups

All posts tagged Pushups

http://www.norcalcrossfit.com/blog/127/norcal-crossfit-feb-24th-2014

Buy-in: Max strict pull-ups

WOD:

  • 5 rounds:
    • 15 push-up
    • 10 box jumps (24″)
  • rest 2 minutes
  • (added by coaches) 50 burpee box jumps or 5 rounds:
    • 10 burpees
    • 10 box jumps (24″)

Buy-out: Max kipping pull-ups

Results:

  • 4 banded pull-ups
  • Part A – 9:34, Part B- 24:48 (13:14)
  • 7 kipping pull-ups

Burpee box jumps suck… that is all.

http://www.norcalcrossfit.com/blog/111/norcal-crossfit-feb-10th-2014

Strength WOD: 1 rep max split jerk
Results: 205#

Conditioning WOD: 3 rounds of

  • 30s burpees
  • 30s rest
  • 30s gnd release push-up
  • 30s rest
  • 30s S2O dumbbells
  • 30s rest

Results:  7/17/10, 7/12/10, 7/12/10

Overall not bad. I probably could have gone a bit heavier on the split jerk, but I didn’t want to jack up my wrist. And as for the metcon, 2 days of burpees is too many ;-P

http://www.norcalcrossfit.com/blog/90/norcal-crossfit-jan-21st-2014

Results: 30min at time cap

  • 2 Round (Rx was 5 rounds):
    • 400m run
    • 3 Rounds:
      • 5 pull ups
      • 10 push ups
      • 15 air squats
  • Incomplete Round:
    • 400m run
    • 5 pull ups
    • 3 push ups

In retrospect, I should have scaled the push ups and pull ups. But as usual, I didn’t. At some point I will remember that I am NOT in as good of shape as I once was. Even though I can do something, doesn’t mean that I can do it well any more. Yes I can still do kipping pull ups, but only 2 at time (3 if I’m lucky). Jumping to the pull bar takes a lot more work. But I made it through the whole 30 minutes.

Doing much better this week after the first day than last week. For the deadlifts, I didn’t hit a PR but I feel like I did pretty good for the first time doing heavy deadlifts in quite a while. As for the AMRAP, I pretty much sucked at it and didn’t get a good workout. The sit-ups screwed me over, as my abs kept cramping up and so they took me forever. It was kinda sad when after one of the prowler pushes, I started on sit-ups and didn’t finish them before the next prowler push (which was about 1min). Ugh. This lead to a very low number of rounds and not much intensity.  I probably should have done some other stuff after the workout to make up for it, but since it was already 7:30 I decided to head home and get some dinner instead.

As for food… been doing pretty good with the exception of my coffee. I actually skipped dinner on Monday since I didn’t get home from the gym until 9pm and decided to hit the bed early instead. Last night was butternut squash soup and some turkey meatballs w/ asparagus … yum!


WOD:
1 rep max deadlift

10 minute AMRAP:

  • 5 pull-ups
  • 7 push-ups
  • 10 sit-ups

Every 2min, prowler push

RESULTS:

Deadlift 355#
10min AMRAP: 4 rounds + 12 reps

WOD:

Perform the following for time:

  • 10 Knees to Elbows
  • 20 Lunges W/ 45# plate overhead
  • 10 Push Up’s on the plate (alternating arm on the plate)
  • 20 KB Swings @ 2 pood

Rest 1 minute and repeat for a total of 5 rounds.

RESULTS:

27:52 @ 1.5 pood

Anything that involves kettlebells never bodes well for me. Between the knees-2-elbows and the kettlebells, by forearms where toast. The last two rounds, I was only getting 2 swings sometimes. I was the last one to finish, but I did finish.

WOD:

As a team of 4, you have 15 min to complete:

28-20-12:

  • 225# deadlift
  • Handstand push-up

40-50-60:

  • Commando push-ups
  • Air squat

Max rep thrusters (95#) = scrore

Only two people working at a time.

RESULTS:

110 thrusters

The class was pretty fun, we started off with some Frisbee golf w/ a burpee penalty for missing. Then moved onto dodgeball w/ burpee, push-up, or v-up penalties. And that was just the warm up. Needless to say I got a few of my 110 burpees out of the way. Oh and I did attempt the HSPU against the wall and managed to kinda get them. I’m pretty sure I didn’t get full range of motion, but I’m alot closer than I was.

WOD:

It was the birthday of Austin B  (Jason’s coach) from Crossfit Milpitas, so here is his birthday WOD:

Max Rounds in 32 Minutes of:

  • 3 Power Snatches @ 135#’s/ 95#’s
  • 5 Squat Cleans @ 135#’s/ 95#’s
  • 15 Push Ups
  • 20 Jumping Lunges
  • 35 Double Under’s
  • 50 foot 45# plate carry (plate can not touch your body)

RESULTS:

5 round + 43 (thru lunges) @95#

32 min is a long time.

Overall, not bad. My weak points where jumping lunges and double-unders. My legs were pretty sore from Monday, which made the lunges rough. However, with the double-unders… as much as they suck and I continue to lash my self with the rope… I’m finally starting to get them strung together. I think I got upwards of 7 in a row! But 35 still took a while.

WOD:
Work the Snatch (full snatch) for at least 20 minutes

Then…

  • 20 Deadlift’s @ 225
  • 30 Push Ups
  • Row 250 meters

Complete the above sequence, rest 2 minutes, then repeat for a total of 4 rounds

RESULTS:

155# (Snatch High Pull), 95# (High Hang Squat Snatch), 105# (Squat Snatch)
21:46 @ 185#

We worked the Snatch (aka full snatch, squat snatch) by breaking it down into two parts and then putting them together. Its been a while since I’ve done the snatch, so I stayed on the lighter side and worked on catching it in the full squat as I’m still not very comfortable with that. But I’m getting better.

As for the met-con, I did opt to scale down to 185# (was thinking about doing 205#, but good thing I didn’t). Its amazing how quickly pushups can get so tiring. You’d think with all the burpees I’ve been doing I’d be getting better at them, but I was only able to get a most 20 unbroken. And as for the rowing… well, its rowing, it always sucks ;-D But 205m wasn’t that bad.

All and all, not a bad workout for only having made it to gym on Sunday in the last week.