Situps

All posts tagged Situps

WOD – Deads, Swings, C2B, and Situps

Posted by bronick on June 3, 2010
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WOD:
Deadlift 3-3-3-3-3 (these are not warm up sets, they are work sets!)

7 Rounds for time of:

  • 7 2 Pood KB Swings
  • 7 Chest to bar Pull Ups
  • 15 sit ups

Results:
134-225–275-295-315-335(f)
16:16 @ 1.5 pood

So my warm up sets turned into my work sets for the deadlifts due to time constraints, I was hoping to do a few more sets over 300 but didn’t have time before the metcon.

So the situps did me in… the first few rounds where really bad and I kept getting a little crap/spasm thing on my left side. I finally then started throwing my arms up in the air above my head when I sat up and that seemed to make things a lot better. I also realized that I need to get back to working my kip, as I just could not do it with the attempted chest to bar. My rhythm was off and I would only get around 3 before I had to stop or drop off get vertical again.

Yay for 3 days in a row! That 1 more than I’ve done each week for about the past month or so.

WOD – 5×2

Posted by bronick on April 8, 2010
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WOD:
Max reps in 2 minutes of each of the following:

  • Burpees
  • Sit ups
  • Box Jumps
  • Deadlifts at 205#
  • Jumping Air squats

Rest 2 min and repeat 1 more time!

RESULTS:
160-150 … better than I expected to do.

I was really feeling tired at the end of the day.  I’m surprised I was able to keep relativity  the same reps each round. I have to say as much as the jumping squats sucked, I actually did pretty well at them and got a fair amount of my reps, probably right around 50 each round. Jason posted a nice “post workout” photo…

Post Workout

After a hard workout we have two images that you can look like. One is the person laying on the floor "most people" the other is Maura, not sure why she is so happy here?????

I fell into the category of being one of the ones on the floor ;-) I’m in the red short on the left…

On another note… I didn’t make to the gym yesterday, but I did go for a run with Ashely. We did my standard 5K route:

Thu WOD – 75s

Posted by bronick on February 18, 2010
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WOD

For time…

  • Complete 75 KB swings 1.5/1 pood
  • Complete 75 Box Jumps @ 24″
  • Complete 75 Lunge steps
  • Complete 75 Sit ups

4 Jumping air squats at the start of every minute until you accomplish the task above.

Results
Talk about suck… 32:33

I tried the 1.5 pood which was not a good idea. I did 38 before dropping down to 1 pood. I also only used the 18″ box. My back was not happy and I ended up wasting quite a few minutes laying on the ground. I was the last one to finish by several minutes… But I finished.

WOD – situps, box jumps, push press, row

Posted by bronick on December 8, 2009
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WOD

Tabata sit ups

Max Rounds in 3 minutes (changed from 5) of:

10 Box Jumps 30″

10 Push Presses with the 45# bar

Rest 45 seconds and repeat for a total of 4 rounds

Goal: Stay consistent on the box jumps, keep a good pace. There is absolutely positively no reason to drop the bar on this one!

Row 500 meters for time

Results
Situps: 8-8-8-5-5-5-5-5

3min rounds: 2+2, 2, 2
500m: 1:44
Let me just say… A 30″ box is pretty high… But I did it! And after a week off, 2 holiday parties, and day of wineries… I’m wipes, those box jumps and the rowing did me in.
Finished my post-workout coconut water and now it’s time to go check on my light show ;-)
••Ben••

(iPhone iRonick)

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)

WOD – Run, Pistol, Sit-up

Posted by bronick on October 3, 2009
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WOD

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters


Results
23:17, sub assisted pistols

For getting over being sick… I survived… barely. The sit-ups did me in and the last run sucked. But I finished.  

••Ben••

(iPhone iRonick)