Pushups

All posts tagged Pushups

2011-01-20 WOD – Split Jerks, 3×33+33, and Pushups

Posted by bronick on January 20, 2011
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WOD:
Split Jerk 1-1-1-1-1-1

3 Rounds for Time of:

  • 33 Wall Ball Shots
  • 33 Double Unders

Rest 2 minutes then…..Max Push Up’s in 3 minutes

RESTULS:

185# Split Jerk
6:43 w/ 14# medball and 17 single/double combinations.
52 Push-ups

It seem like its been forever since I did any heavy overhead oly… I did realize one thing was that while I kept hearing “put your had wider will make it easier”, for me, it actually didn’t. I failed at 175# with a wider grip, but when I came back in I got 185#. This was not a PR by any means, but its been a while since I’ve done the movement and also I am trying to truly let the bar rest on my shoulders to get the technique dialed in. I need to get back to the oly classes at some point here.

As for the metcon, I ended up with a 14# medball as it was either that or the 6# one due to the size of the class. For the double-unders, he said we could sub with 33 singles… so I did a mix. Since I can’t get double-double, but I can do single-double… I counted 17 double-unders, which meant that I did at least 17 singles as well.

As for the push-ups, well they just sucked…

2011-01-04 WOD – Push Press and 3min AMRAP

Posted by bronick on January 4, 2011
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WOD:

Push Press for a 1 rep max

3 Minute AMRAP:

  • 5 Push Ups
  • 10 Lateral jumps (over barbell) 1 is 1
  • 5 Push Press with 95#’s

Rest 30 seconds and repeat for a total of 3 rounds

RESULTS:

165# , 185# (f)
4+5, 3+5, 2+16

I still need to work on my front rack to overhead transition. I could only get the 165# push press by death gripping the bar. As for the metcon, I should have probably dropped the weight for the push press down more as I got really slow at them the 2nd and 3rd rounds… but it was still a good workout.

As a side note… I need to remember one of these days that speed squats after a week of are a bad idea. My legs are pretty sore from the front squats on Monday. Hopefully it won’t take me until Sat to recover this time.

2010-12-15 WOD + 1st Muscle-Up

Posted by bronick on December 15, 2010
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Holy Sh*t!!! I did a muscle up!

The scary part is I really wasn’t trying or expecting to get one… It just kinda happened on the first try and I almost didn’t know what to do… Azad was trying them, I was saying I need to work my false grip, and only really attempted them the other week when Jason had us practice them before the WOD. So when the kip worked and I realized that I was above the rings… I was like “sh*t, what do I do now??”… it wasn’t pretty, but I made it! And of course had to hold up there for few minutes screaming “Somebody get a camera!!!!”

WOD:

Sumo Deadlift – 7 sets of 2

These should be fast and explosive, not as concerned of going for a 2 rep max but you should go heavy (keeping good technique is key here)

You have 10 minutes to complete 7 Rounds of:

  • 7 DL’s @ 225#’s
  • 7 Push Ups

RESULTS:

Sumo Deadlifts – Worked mainly at 245#

4:51 @ 205#
39 Wallballs

First off let me just say, my legs are still dead from the speed squats on Monday. So I knew the wallballs were not going to be pretty. The sumo’s when well. For the metcon, I did drop the weight down a little bit just because of how much my back had bothered me on Monday, I didn’t want to over do it. I think this was a good weight, as Jason said 4min was a good time to aim for and I it was only in the last two rounds that I broke up the deadlifts into 4 and 3.

The wallball shots on the other hand where not pretty as expected. Only getting 39 in 5 minutes isn’t great, but at least I put some effort into them. Several times I went down and my legs just wouldn’t go back up… and I just kind fell on my ass ;-P

But all and all, it was a good day at the gym… did I mention I got a muscle-up? ;-D

2010-11-27 WOD – Tabata

Posted by bronick on November 27, 2010
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WOD: Tabata Time

  • Tabata Push Ups
  • Tabata Sit Ups
  • Tabata Squat’s
  • Tabata Sprints for distance (these should be all out efforts)

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 cycles or 4 minutes. There is no rest between exercises.

RESULTS:

  • 0 (or 7) – Push Ups
  • 7 – Sit Ups
  • 13 – Squats
  • No clue – Sprints

So my arm has been bothering me since the gymnastics class and push-ups didn’t go so well. My score was zero because I skipped a round while trying to massage it. Ugh.

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.