http://www.norcalcrossfit.com/blog/144/norcal-crossfit-mar-11th-2014
Strength: 1 RM Deadlift = 335#
WOD: 10 rounds
- 5 Deadlifts
- 10 Push-ups
Results: 12:28 @225#
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.
Open WOD 11.2
15 minute AMRAP:
• 9 deadlifts 155#
• 12 push-ups
• 15 box jumps 24″
RESULTS
8 rounds + 1 deadlifts
My calves are still sore from the 5K on Monday, but I still managed to do a decent job. I’m pretty happy.
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.