Situps

All posts tagged Situps

2011-12-01 WOD – Cleans & Sit-up +Snatch AMRAP & Burpees

Posted by bronick on December 2, 2011
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So I did actually make it to the gym on Sunday for the team workout, but didn’t make it back in until yesterday after that. Was pretty happy with the clean (full/squat), as in the past my power clean was always more than my squat clean due to my lack of being able to catch in the squat position. So I’m considering this a PR, since I don’t have any log my previous squat clean max. Woot! PR!

Now the AMRAP was a different story… as expected, the sit-ups did me in again.

WOD:

1 rep max clean (full/squat)

5 min AMRAP:

  • 10 situps
  • 3 power snatch @ 95#
Immediately after, max burpees in 1 min.

RESULTS:

215# clean

5 rounds + 5 situps

15 burpees

2011-11-15 WOD: Deadlifts + 10min AMRAP

Posted by bronick on November 16, 2011
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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

2011-03-16 WOD – Deadlifts, 10min AMRAP, and Burpees Day 106

Posted by bronick on March 16, 2011
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WOD:

Heavy Deadlifting (no set scheme, just lift heavy objects)

As many rounds as possible in 10 minutes of:

  • 10 SDHP’s @ 75#
  • 7 Sit Ups
  • 5 Burpees

RESULTS:

355#
9 rounds

A little disappointed in my deadlifting, but being that my legs where already dead I’m not surprised that I didn’t get close to my max. But it was still good to lift heavy things again ;-) As for the AMRAP, I was pretty happy with it. The weight was light enough that I didn’t slow down too much. Plus I got to know a few burpees out of the way…

Burpees Day 106:

45 (during WOD) + 61 (post WOD) = 106 burpees done

2011-01-18 WOD – Power Cleans, Front Squats, and 10 rounds

Posted by bronick on January 18, 2011
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WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)

Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.

Metcon – 10 rounds for time of:

  • 5 Deadlift’s @ 225#’s
  • 10 Sit Up’s

… then immediately after sprint 400 meter’s as fast as possible.

RESULTS:

185# power clean / front squat
10:26 meton (Rx)

I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.

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.

2010-11-16 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.

2010-11-10 WOD FGB-style

Posted by bronick on November 10, 2010
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WOD:

Do each item fight gone bad style. Max reps in one minute on each station with a one minute rest in between rounds.

Repeat for a total of three rounds:

  • Pull ups
  • Sit ups
  • Power snatch at 75 pounds
  • Rowing
  • Sumo deadlift high pull 95 pounds

RESULTS:

72/60/54 = 186

Ok, so I really kinda sucked at this one. I started with the rowing. The Sumo after the rowing really sucked and I barely  made any progress during that minute. The pull ups also weren’t pretty either, really need to start working on these again. It wasn’t until I got the situp and snatch that I made up some reps.

WOD – Situps and KB Swings

Posted by bronick on September 8, 2010
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WOD:
Tabata Sit Up’s (rest at a 1/2 sit up of course)

4 rounds of:

  • Perform 30 1.5pood KB swings in 1 minute
  • Rest 1 minute

Penalties….if you don’t get all of your KB’s done in 1 minute you must perform double the amount that you missed in burpees during your “rest” minute. If you do not complete your KB’s and can not get your Burpees completed by the time your next minute hits….you have to run a mile (at the end).

RESULTS:
9-9-9-9-8-8-8-10

24, 11, -, 15
400m run

I think the all the playa dust finally caught up with me, as I had a hell of a time breathing which really really sucked. That’s why I took basically an entire round off. Needless to say, I was the one that didn’t finish the KB and burpees so I had to run. However, Billy gave the class an option to have 3 folks run with me to cover the mile so we each only needed to do 400m… so the ENTIRE class came with me. I love the CrossFit community!

WOD – Snatch, SDHUP, and Situps

Posted by bronick on June 16, 2010
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WOD:
1 Hang Power Snatch and one Full Snatch every minute for 10 minutes at a moderate load

Quick Burner – 4 Rounds for Time of:

  • 25 SDHP’s @ 95#’s
  • 25 Sit Ups

RESULTS:

95# for the snatch work

14:38

The snatch work was good. I feel like I got a bit better at catching deeper in the squat which I am still not so good at. Power snatch, no problem… full snatch, not so pretty. But its getting there.

As for the met-con… they said 6min is a good time and it should only be a 10min workout. As you can see I missed the bar by a bit. I was thinking about going lighter than the 95#, but all the smaller plates were in use so I stuck with the Rx weight. I was definitely done by the time I finished ;-) And I’m getting better at the situps!

WOD – Overhead Squats & AMRAP

Posted by bronick on June 11, 2010
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WOD:
Overhead Squat 1-1-1-1-1

As many rounds as possible in 10 minutes of:

  • 20 Sit Ups
  • 10 KB swings 1.5 pood
  • 5 Burpees

RESULTS:
75-95,  115-125-135-140(f)-140

5 rounds + 5 situps

Wish I had a few more minutes for the overheads, I took a little too long to warm up apparently so some of the warmup sets became working sets just because of time. As for the metcon I did much better with the situps this time, but still not very fast at them.