Pushups

All posts tagged Pushups

2010-11-23 WOD: Shoulder Press and 10,9,8…

Posted by bronick on November 24, 2010
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WOD:
Shoulder Press for a new 1 Rep Max! (keep your midline tight)

Get the Work Done!

  • 10 Box Jumps
  • 1 Push Up/ Dip on the Parallets
  • 9 Box Jumps
  • 2 Push Up/Dip on the Parallets
  • …
  • 1 Box Jump
  • 10 Push Up/Dip on the Parallets

RESULTS:

140# (PR!)
12:01

Woot! 10# PR on the should press!! The metcon didn’t go so well, my shoulders/upper-chest are done. I really need to work on those push-ups. I also couldn’t get the swing back form the dip… I kept catching my foot and falling on my ass.

Next up… 10K Turkey Trot butt ass early in the morning when its will probably be in the 30s. Brrrr….

2010-11-16 WOD: Body Weight Bananza

Posted by bronick on November 16, 2010
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WOD: Body weight bananza!!!!

Max Rounds in 7 minutes of:

  • 7 Push Up’s
  • 10 Sit Up’s (anchored preferred for speed)

Immediately after, Max Rounds in 7 minutes of:

  • 4 Pull Ups
  • 8 Jumping Lunges

RESULTS:

10 rounds,  11 rounds

Not to bad. Jason said to aim for 10 rounds, so I’m pretty happy.  Although I still need to work on my push-ups, they really do kinda suck. Also my kip is little off. Only having to do 4 pull-ups made it manageable, but doing more I get out of rhythm and have to restart.

And for those who hate math… that ended up being 70 push-ups, 100 sit-ups, 44 pull-ups, and 88 lunges in 14min.

2010-11-13 Team WOD

Posted by bronick on November 13, 2010
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WOD:

Intro Class Team WOD. Team of 3… AMRAP (can’t remember how long):

  • KB Swings x 300ish
  • Push-ups x 190ish
  • Run

Ass-kicker for gym members…Teams of 3:

  • Burpees
  • Sprints
  • Rest

RESULTS:

So for the main WOD, our team got 300-ish KB swings and 190-ish push-ups. I have to stop trying to use the 2 pood KB. I only got about 3 swings before I dropped back to 1.5 pood. I just can’t control it on the way down, it always pulls me forward. Between that and the deadlifts the other day, my back was pretty much done and I started really having issue the last round I could hardly deadlift the KB and walked most of the run.

Since this was an intro class, for us gym members he had us do a little ass-kicker of burpees and sprints to finish off.

2010-11-09 WOD – Shoulder Press and 15min AMRAP

Posted by bronick on November 9, 2010
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WOD:
Shoulder Press
2-2-2-2-2

(always rest at the top not on your shoulders in between reps, this is much easier)

As many rounds as possible in 15 minutes of:

  • 20 walking Lunges w/ 45# plate overhead
  • 10 push ups alternating arms on the plate
  • 5 full squat clean and jerks with the plate

RESULT:
95-105-115-125-130(f)
5 rounds + 29

So, really didn’t improve on my shoulder press… as I think 125# was what I did the last time we did heavy shoulder press. Oh well. As for the met-con, the push-ups sucked but it was the lunges are what did me in.  I swear I have all kinds of crazy little things that get in my way… for the lunges its my toes. When I take a really wide lunge, my toes on the back foot cramp up and I can’t push myself back up. So I end up taking shorter steps which are less stable and cause their own issue. Ugh. Something else to work on I guess.

2010-11-06 WOD and Oly

Posted by bronick on November 6, 2010
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WOD:
3 rounds for time of:

  • Run 400 meters
  • 10 full cleans at 135 ( those new to CF can use a med ball)
  • 20 push ups

RESULTS:

16:13 Rx

The 135# was rough, not so much the cleans but rather the squat. My legs are still burning from earlier in the week.

OLY:

Clean & Jerks … again…

This makes the 4th time I’ve done cleans this week… if my legs where toasted before, now they are charbroiled ;-P But it was a good class. Billy talk a bit about what he’s doing in Vegas and then we worked out… with him. It was great to see him do the lifts. He and Ian are so fast, its crazy. Got some good tips from the session even though I didn’t PR. I was working on the squat clean for which the technique is sticking point… but I’m getting better. I got 195#  but failed at 205# (my current PR using power clean).

2010-11-02 WOD – Push ups, Ring Dips, HSPU, and Prowler

Posted by bronick on November 3, 2010
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WOD:
Repeat for 4 rounds

  • 30 Push Ups
  • 20 Ring Dips
  • 10 HSPU’s
  • 1 Prowler Push

RESULTS:
25:59

So I was subbing everything but the prowler push by the end, which was the case with almost everyone. Push did 2 round normal, then 2 assisted with bands. Ring dips went right to the band assisted. HSPU where done 2 round off a box, and then just piked from the floor. This was pretty rough, as somebody else said… its kinda sucks when you can’t even lift you body off the ground for a push even with the bands!

I have to say, I was pretty well done by then. Actually after round 3 I was pretty well done.

WOD – Push Press, Snatch, and Push-ups

Posted by bronick on October 21, 2010
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WOD:
Push Press your body weight 30 times for time.

then max rounds in 10 Minutes:

  • 5 Hang Power Snatch @ 115#’s
  • 10 Push Ups with a release at the bottom

RESULTS:
2:27 @ 115#
9 rounds @ 95#

So ya… nobody did body weight that I know of. There was no way I was gonna push press 190 some pounds. 195# is my max push jerk. I probably could have gone a little heavier, but it would have taken me quite a bit longer. Anyone that tried to start closer to body weight very quickly started stripping weights off to finish.

For the metcon, my main issue was gripping the bar. Between sweating and my suck ass grip, I almost jumped the bar out of my hands a few times on the last 1-2 snatches in a round. I did the snatches unbroken until the last two rounds when I just couldn’t hold the bar beyond 3 reps. But I think I did good.

WOD – AMRAP – Pullups, Pushups, and Box Jumps

Posted by bronick on October 12, 2010
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WOD:
As many rounds as possible in 20 minutes of:

  • 5 Pull Ups
  • 7 Push Up’s
  • 10 Box Jump’s

Every other minute sprint 200 meter’s.

RESULTS: (@ CFMV)
11 rounds

I don’t know what it was, but something hit me really hard during this workout and I was done afterwards. I sat in the parking lot drinking water and my protein shake for a good 15min or so I think. We did finish up with an all out sprint after the 20min as well.

Here’s a pic from the site of me hit the box jumps (which I actually was able to crank out pretty well, except when right after the run):

Box Jumps

Box Jumps

WOD – Clean and Jerks + Push-ups

Posted by bronick on October 5, 2010
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WOD:
Practice the Hand Stand Push Up

4 rounds of:

  • Perform as many Power Clean and Jerk’s at 135#’s as possible 1 minute
  • Rest 30 second’s
  • Perform as many Push Up’s as you can in 1 minute
  • Rest 30 second’s

RESULTS: (@ CFMV)
4/27, 1/21, 2/19, 1, 23 = 8/90 = 98

I averaged about 6 cleans per round, not so many jerks. Still have issues with the front rack, especially when it comes to having to come out of it for the jerk.

WOD & OLY – Snatchs, Deadlifts, and Push-ups

Posted by bronick on September 29, 2010
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WOD:
Snatch Work, then…

10 Rounds for time of:

  • 15 Deadlifts 135#’s
  • 15 Push Ups

RESULTS:
17:45 (5 on knees)

It looks so simple… 15 and 15 isn’t that bad… its the 10 that sucks! During the push-ups on round 4 I said to myself “Is this really only round 4?” Ya, this was a rough one. I managed to squeeze out 5 round of regular push-ups, but had to switch to the knees after that since I was only getting 3 at a time.

OLY CLASS:

More snatch work! We worked the following complex…

  • Power Snatch
  • into Snatch Balance
  • into Overhead Squat

This was great for me, since catching in the bottom position (the snatch balance) is one of my week points. We started light and worked up to 115#.

After the complex I decided to try just doing a little heavier power snatch… just went up to 135#.