Pushups

All posts tagged Pushups

WOD – Clean & Jerk work + metcon

Posted by bronick on March 25, 2010
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WOD:
Run 400 meters
25 Hip Extensions
25 Push Ups
Run 200 meters
25 Hip Extensions
25 Ring Dips
Run 400 meters
25 Hang Power Cleans @ 115#

RESULTS:
18:16

The ring dips where a lot more of challenge than I expected. I tried to stick with the small band, but had to eventually move up to the next size. And during the last 400m run, I got a horrible stitch in my side which hasn’t happened forever. Out of all the things, I think the power cleans where the easiest… although I did only do them 5 at a time. I was quite done after the workout.

WOD – Tech and Team

Posted by bronick on March 21, 2010
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Jason hosted a few intro class today and went over the basic technique work, did some tabata squats, and then did a team workout.

Tabata Squats: 13

Team WOD:

As many reps  as possible in 12 min of…

  • 200m Run
  • Box Jumps
  • Pushups

Three person team. Use the run as a timer, count the total number of boxjumps and total number of pushups for the team.

Results:

211 pushups
175 boxjumps

It was a good refresher for my hearing the fundamentals again. I also got two folks from the office to come by… Paulam and Danny. And they did great for their first workout, can anyone say “jello legs” after those tabata squats ;-) Hopefully we’ll all be able to walk at the office tomorrow. For the tabata squats, my counts where 17-19 until Jason had gym member hold the squat during the rest for the two rounds… that did me in.

WOD – Max rep and run

Posted by bronick on March 2, 2010
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WOD:
Muscle Up practice work

Repeat this cycle as many times as possible in 15 minutes:

  • Max Push Ups without stopping
  • Sprint 200 meters
  • Max Pull ups without dropping off the bar
  • Sprint 200 meters
  • Max HSPU’s (or your sub) without stopping
  • Sprint 200 meters
  • Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.

The first round of pushups was the only thing that was close to be descent.  The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.

WOD – Deadlifts , max rounds pullup+pushup+situp

Posted by bronick on December 2, 2009
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WOD

Deadlift:

10 Reps at 60% of 1 rep Max

20 Reps at 50% of 1 rep Max

30 Reps at 40% of 1 rep Max


Recover


Max Rounds in 4 Minutes of:

10 Chest to Bar Pull Ups

10 Push Ups

10 Sit Ups

Rest 30 seconds and repeat for a total of 3 rounds


Results
Finally made it back to the gym…

275, 220, 175
1 2/3, 1 2/3, 1 2/3 + 4 (pushup,situp,pullup)

••Ben••

(iPhone iRonick)