AMRAP in 20 minutes:
10 push press (115/85)
10 kb swings (1.5/1 pood)
10 box jumps (24''/20'')
Results: 6 rounds + 6 PP, Rx
The verdict -- SLOW. A better total for me would have been 8 or 9 at the Rx weight. I'm wondering if I should've scaled that down, seeing how low my score is compared to others...
I got sick over the weekend - some kind of gross sinus thing - and even though this morning it was better than it had been yesterday, I could still tell I wasn't 100%. I had no "oomph" on my dip-drive on the push presses, and failed on a couple attempts. Just didn't feel "on". Plus the PP's hit me right where I'm still fatigued from the gymnastics seminar this weekend. I definitely used every muscle in my arm and shoulder this past weekend! I'll be posting a recap of that this week sometime, or maybe this weekend.
Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
Sep 13, 2011
May 10, 2011
Back squat, push press
Strength day today. Good way to get back in the groove after vacation.
And yes, Angie, I am going to do your birthday WOD soon! :)
WOD:
Here's a picture of my little section of whiteboard. In orange are the numbers that I looked up from a weightlifting chart, based on my 1RM max. I screwed up, and looked up numbers for 135 on push press, even though my 1RM is 130 -- hence the smaller numbers I wrote in.
And yes, Angie, I am going to do your birthday WOD soon! :)
WOD:
Squat: 5-5-3-3-2-2Results:
Push Press: 5-5-3-3-2-2
Squat: 125-135-145-145-150I didn't perform the second double on either movement, because somebody wrote the WOD on the whiteboard with only 1 "2" in the rep scheme. Oh well! I was pretty much beat on each of the doubles I did, so I didn't need more to make the WOD harder!
Push Press: 95-110-115-115-120(x1)
Here's a picture of my little section of whiteboard. In orange are the numbers that I looked up from a weightlifting chart, based on my 1RM max. I screwed up, and looked up numbers for 135 on push press, even though my 1RM is 130 -- hence the smaller numbers I wrote in.
Apr 13, 2011
Fight Gone Bad
I'm so glad I broke out of my workout slump yesterday. My husband met me at the gym on his way home from work to do "Fight Gone Bad" -- I was already there after coaching at 5:30.
I ordered my exercises as show in the picture, just so I would be doing it like my athletes did. I've only ever done it as: box jump, SDPH, wall ball, row, push press. Yes, somehow I've only done FGB twice, and yesterday was the second time.
Result: 249, PR!
Previous score was 232.
I think for my next goal I'd like to get 260.
I ordered my exercises as show in the picture, just so I would be doing it like my athletes did. I've only ever done it as: box jump, SDPH, wall ball, row, push press. Yes, somehow I've only done FGB twice, and yesterday was the second time.
Result: 249, PR!
Previous score was 232.
I think for my next goal I'd like to get 260.
Feb 27, 2011
Filthy Fifty
Hit this WOD on a whim Sunday night. Husband has a weird issue going on with his shin, so I took him over to the "satellite" gym to use the rower for his running substitute. He's addicted to running, so complete rest is not an option for him.
Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".
Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders
Results: 45:29 (includes a potty break during DUs :-p)
This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.
Low points:
- K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
- Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...
High points:
- 50 unbroken kb swings
- 25-15-10 wall balls; this is an epic improvement for me on those
- push press felt light, wish I had gone for unbroken
- double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod
Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".
Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders
Results: 45:29 (includes a potty break during DUs :-p)
This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.
Low points:
- K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
- Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...
High points:
- 50 unbroken kb swings
- 25-15-10 wall balls; this is an epic improvement for me on those
- push press felt light, wish I had gone for unbroken
- double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod
Jan 21, 2011
Friday AM AMRAP
Saw this WOD last week sometime, and knew I wanted to put it into our morning rotation at the base gym.
We had to substitute hang squat cleans for squat cleans, due to lack of bumpers. We scaled down the weight of the cleans and push press. We did AbMat situps instead of toes to bar, because there just aren't enough appropriate pullup bars to do pullups and T2B with 4 people. And we each started at a different point in the rotation to help with crowd control.
"Christina"
AMRAP in 20 minutes:
9 pullups
9 hang squat cleans (65#)
9 kettlebell swings (35# / 16kg)
9 AbMat situps (I added a 12# med ball)
9 push press (65#)
9 burpees
Results: Started at KB swings; finished 3 full rounds plus KB swings and AbMats of round 4
The weight on the hang squat cleans felt heavy to me at first, but I think I was using too much arm. Once I got more tired and started "popping and dropping" things felt a lot better.
Got 5 pullups in a row on each of my 3 sets of kipping pullups. Booyeah! It's all mental for me, not physical -- I'm getting myself back on the "no less than 5 to start" train, and it feels good.
Again today it wasn't strength, but just cardio/endurance that really held me back.
--
Had originally planned on doing another "A" day for my pullup program today, but I'm hurting. I will get it in after weightlifting practice tomorrow morning.
We had to substitute hang squat cleans for squat cleans, due to lack of bumpers. We scaled down the weight of the cleans and push press. We did AbMat situps instead of toes to bar, because there just aren't enough appropriate pullup bars to do pullups and T2B with 4 people. And we each started at a different point in the rotation to help with crowd control.
"Christina"
AMRAP in 20 minutes:
9 pullups
9 hang squat cleans (65#)
9 kettlebell swings (35# / 16kg)
9 AbMat situps (I added a 12# med ball)
9 push press (65#)
9 burpees
Results: Started at KB swings; finished 3 full rounds plus KB swings and AbMats of round 4
The weight on the hang squat cleans felt heavy to me at first, but I think I was using too much arm. Once I got more tired and started "popping and dropping" things felt a lot better.
Got 5 pullups in a row on each of my 3 sets of kipping pullups. Booyeah! It's all mental for me, not physical -- I'm getting myself back on the "no less than 5 to start" train, and it feels good.
Again today it wasn't strength, but just cardio/endurance that really held me back.
--
Had originally planned on doing another "A" day for my pullup program today, but I'm hurting. I will get it in after weightlifting practice tomorrow morning.
Jan 13, 2011
Going to failure
Wanted to find a good upper body strength component for today's workout at the gym on base, so I Googled "press push press jerk".
This lovely popped up, and 4 of us tried it out this morning. 8 thumbs up!
3 rounds of shoulder press – push press – push jerk
With a weight you can shoulder press for 6-8 reps and without racking or dropping the bar do shoulder presses until failure, then push presses to failure, and then push jerks to failure.
Rest 2-3 minutes between sets.
Results:
Used the 45# barbell.
Round 1: 14 - 12 - 3
Round 2: 7 - 10 - 4
Round 3: 9 - 7 - 6
Tried to push (power) jerk, but it just feels so awkward to me now. By round 3 I just did a regular (split) jerk, and felt a lot better.
To finish up, we did a quick untimed metcon.
10-20-30-20-10
walking lunges
situps
We were all grunting on the lunges by the end, so I think it was good. :-D
This lovely popped up, and 4 of us tried it out this morning. 8 thumbs up!
3 rounds of shoulder press – push press – push jerk
With a weight you can shoulder press for 6-8 reps and without racking or dropping the bar do shoulder presses until failure, then push presses to failure, and then push jerks to failure.
Rest 2-3 minutes between sets.
Results:
Used the 45# barbell.
Round 1: 14 - 12 - 3
Round 2: 7 - 10 - 4
Round 3: 9 - 7 - 6
Tried to push (power) jerk, but it just feels so awkward to me now. By round 3 I just did a regular (split) jerk, and felt a lot better.
To finish up, we did a quick untimed metcon.
10-20-30-20-10
walking lunges
situps
We were all grunting on the lunges by the end, so I think it was good. :-D
Dec 31, 2010
101 Push Press Challenge
I saw the CrossFit Love 101 Push Press Challenge on Facebook, and for some reason thought it would be a good idea?
Husband and I did it together, both at Rx weight -- 65# for me and 95# for him.
I took a video, but am *not* going to post it. My time was over 20 minutes. Mentally, I just wasn't prepared to take this one. I stomped around and bitched after finishing the first 25 or so, then decided I would just do sets of 5 PPs and do the 3 burpee penalty for dropping the bar after each set.
On the plus side, I attempted the challenge, and I did do all 101 push presses -- and actually did 1 extra. I plan to retest this in a few months, and will definitely do a better job of warming up and getting prepared mentally.
Husband and I did it together, both at Rx weight -- 65# for me and 95# for him.
I took a video, but am *not* going to post it. My time was over 20 minutes. Mentally, I just wasn't prepared to take this one. I stomped around and bitched after finishing the first 25 or so, then decided I would just do sets of 5 PPs and do the 3 burpee penalty for dropping the bar after each set.
On the plus side, I attempted the challenge, and I did do all 101 push presses -- and actually did 1 extra. I plan to retest this in a few months, and will definitely do a better job of warming up and getting prepared mentally.
Oct 1, 2010
Friday Hero - Jack
“Jack”What I loved about this hero WOD was how it could be performed by a wide variety of athletes without much scaling. That's the beauty of an AMRAP, IMHO.
Complete as many rounds as possible in 20 minutes of:
115 pound/ 75 Push press, 10 reps (from the ground)
10 KB Swings, 24k/16
10 Box jumps, 24 inch box
Results: 6 rounds + 7 box jumps, Rx*
That said, yes I went a bit slow -- got beat by the other chicks in my group by 2ish rounds. But I had a bit of a concentration problem with the coach trying to interfere with my push press technique.
Note: Please do not try to "school" me in the middle of an AMRAP. It makes me want to toss my loaded barball at you.
That said, I also wished I had worn my Oly shoes. I didn't because they're heavier and I thought they would slow me down on the box jumps. But it was the push press where I was having the most trouble, and they definitely would've helped stabilize my dip there, as well as in cleaning the barball from the ground.
*One other item of interest -- I used the 45# kettlebell on my even rounds, since we had 5 chicks and only 3 16kg kettlebells. Allie went badass with me and used it on opposite rounds. :)
Aug 9, 2010
Big loads going overhead, videos
Strength + metcon today, so you know I was happy. :)
I AM SO STOKED ABOUT THIS NUMBER! How amazing that I am putting that much weight over my head! Last time I tested this lift, I maxed out at 95. 30 pound PR baby! Woot!
After strength it was time for a metcon.
I did a lot of resting in this metcon. When I start to try to push push push, I lose focus and miss attempts at both DUs and wall balls. I have to take a deep breath, focus, and start again.
Considering how angry and frustrated DUs used to make me, I'm glad I can maintain my focus, but at some point I need to do that without taking so much rest. I'll figure it out.
--
Cool video one of our coaches put together. Look for me in the colorful outfit with the blue socks. :)
--
Messed around with this butterfly technique today, and got a few singles out of it. Very neat! Take a quick second to watch and try it out. You know it's gotta be good if it's coming from Chris Spealler. :)
Strength: Push press 1-1-1-1-1-1Everything went up fairly easy except the 125. I did lose my balance a bit and move my feet, which I think technically fails the rep? But I'm counting it since I know I didn't rebend the knees at all to try to jerk it. I can remember having that problem last time I worked push press.
Results: 85-90-95-105-115-125
I AM SO STOKED ABOUT THIS NUMBER! How amazing that I am putting that much weight over my head! Last time I tested this lift, I maxed out at 95. 30 pound PR baby! Woot!
After strength it was time for a metcon.
3 rounds:I should've been so much faster on this. Definitely didn't achieve anything close to 23 DUs this time, but I was able to get a couple sets of 10+.
50 double unders
25 wall balls
Result: 13:16
I did a lot of resting in this metcon. When I start to try to push push push, I lose focus and miss attempts at both DUs and wall balls. I have to take a deep breath, focus, and start again.
Considering how angry and frustrated DUs used to make me, I'm glad I can maintain my focus, but at some point I need to do that without taking so much rest. I'll figure it out.
--
Cool video one of our coaches put together. Look for me in the colorful outfit with the blue socks. :)
--
Messed around with this butterfly technique today, and got a few singles out of it. Very neat! Take a quick second to watch and try it out. You know it's gotta be good if it's coming from Chris Spealler. :)
Jul 20, 2010
Fight Gone Bad 5, back squat & metcon
First, some responses to comments.
For weighted pullups, I put the dumbbell handle basically in my crotch, and lock my legs together. I think this is an advantage we females have over guys! :-p However, this will only work up to about 20-25 pounds, at which point you either need to use a weighted vest (this is on my list of equipment I want) or a weight belt that you can hang dumbbells, kettlebells or plates from. I think I'll be good to go using the dumbbells for quite a while. :)
If you want to get involved in a CrossFit event, but aren't quite ready for a competition, you should check out Fight Gone Bad 5. Even if you don't belong to an affiliate, get a group of local CrossFitters to do the workout together. Sara and her husband did this last year, bringing in a few friends, and raising money. This year the beneficiaries for FGB5 are the Wounder Warrior Project, LIVESTRONG and the CrossFit Foundation. I wish I could join Sara this year, but I'm already committed to doing the USMC Mud Run that same Saturday, which is a bummer. Next year, for sure.
--
I considered taking a rest day today to help ease myself back into working out, especially since I felt like I was going to die by the end of work yesterday. But I went this morning at 0830 anyway. We'll see how that decision plays out later today -- lifeguarding isn't super fun when the heat index is 110 degrees.
Push presses were nice and quick, broke the first set at 16, second set at 10, and third set was unbroken.
Pushups were a hot freaking mess. Got them in really variable sets, no more than 5-6 in a row. These will probably continue to be a challenge for me. Side note: If you watch the final event of the CF Games, many of the top 16 ladies had to take breaks during the set of 30 pushups. That made me feel better about my pushups struggles.
Pumped the squats out unbroken in all 3 rounds.
The runs were decent, though I wouldn't call them "sprints". :)
Man, during the first round after the push presses my heart was racing so bad!! It was freaking me out! So I dialed back the intensity a bit, no need to F myself up. The virus is still affecting my respiratory system, and I'm sure other parts of my body, not to mention side effects from the meds I'm taking to deal with the symptoms. Damn Sudafed -- I hate how that stuff makes me feel, but it's nice not to have snot flowing out of your nose 24-7. :-p
For weighted pullups, I put the dumbbell handle basically in my crotch, and lock my legs together. I think this is an advantage we females have over guys! :-p However, this will only work up to about 20-25 pounds, at which point you either need to use a weighted vest (this is on my list of equipment I want) or a weight belt that you can hang dumbbells, kettlebells or plates from. I think I'll be good to go using the dumbbells for quite a while. :)
If you want to get involved in a CrossFit event, but aren't quite ready for a competition, you should check out Fight Gone Bad 5. Even if you don't belong to an affiliate, get a group of local CrossFitters to do the workout together. Sara and her husband did this last year, bringing in a few friends, and raising money. This year the beneficiaries for FGB5 are the Wounder Warrior Project, LIVESTRONG and the CrossFit Foundation. I wish I could join Sara this year, but I'm already committed to doing the USMC Mud Run that same Saturday, which is a bummer. Next year, for sure.
--
I considered taking a rest day today to help ease myself back into working out, especially since I felt like I was going to die by the end of work yesterday. But I went this morning at 0830 anyway. We'll see how that decision plays out later today -- lifeguarding isn't super fun when the heat index is 110 degrees.
Strength: Back squat 5-5-5-5
Results: 95-105-115-115I wasn't feelin' it this morning? You know some days you're amped up to lift heavy shit, and other days you're like 'MEH'. Today was a bit meh for me. And honestly, back squat is my *least* favorite rack position. I know most people hate the front squat rack because it's so awkward, but I love it. Maybe cause I'm good at it. :-p Either way, I got my squats done, so that was a positive. :)
Metcon:Results: 10:46 Rx
21-15-9
Push press (75/55)
Pushups
Squats
150m sprint
Push presses were nice and quick, broke the first set at 16, second set at 10, and third set was unbroken.
Pushups were a hot freaking mess. Got them in really variable sets, no more than 5-6 in a row. These will probably continue to be a challenge for me. Side note: If you watch the final event of the CF Games, many of the top 16 ladies had to take breaks during the set of 30 pushups. That made me feel better about my pushups struggles.
Pumped the squats out unbroken in all 3 rounds.
The runs were decent, though I wouldn't call them "sprints". :)
Man, during the first round after the push presses my heart was racing so bad!! It was freaking me out! So I dialed back the intensity a bit, no need to F myself up. The virus is still affecting my respiratory system, and I'm sure other parts of my body, not to mention side effects from the meds I'm taking to deal with the symptoms. Damn Sudafed -- I hate how that stuff makes me feel, but it's nice not to have snot flowing out of your nose 24-7. :-p
Apr 17, 2010
Partnering-up on Saturday morning
We did a little partner workout this morning, and it was just what I needed. My butt and hamstrings are seriously blasted from all those deadlifts and waiter walks on Thursday, plus scrubbing all the floors in my house on Friday. Husband's sister and her boyfriend arrived last night, so the rest of today will be a beach day - yay!
WOD:
One partner works at a time. Both run the 400 together.
200 air squats
80 push press (95/65)
400m run
100 box jumps (24/20)
50 burpees
Results: Allie and I finished in about 22 minutes
Didn't even do any pullups afterwards -- not even 1. LAME. I really need to get a solid goal list written, and a game plan for post-WOD skill work. TBD...
WOD:
One partner works at a time. Both run the 400 together.
200 air squats
80 push press (95/65)
400m run
100 box jumps (24/20)
50 burpees
Results: Allie and I finished in about 22 minutes
Didn't even do any pullups afterwards -- not even 1. LAME. I really need to get a solid goal list written, and a game plan for post-WOD skill work. TBD...
Apr 10, 2010
Oly lift combo
Considering my love of the Olympic lifts, this morning's WOD should've been something I banged through quickly and with enthusiasm.
Instead, it was like freaking pulling teeth.
My intuition is that I ate crap and did 2 WODs yesterday, and that did not do me any favors. Barely any protein, so my recovery was probably sucky. And I didn't sleep well, despite being tired, and that is always a bad sign.
This should've been more in the range of 10 minutes, which is right around where Mandy finished it Rx. No other females did this Rx -- the OHS are the limiting factor.
There was so much resting and pacing and bullshit in my performance of this WOD. If I want to see results, I need to bring more INTENSITY and focus to my WODs. Yes, it's good that I got out there and participated, but to see improvements I need to put the effort in. And improvements are what keeps me motivated to stay on this CF journey.
--
Remember Kallista Pappas? I know I definitely remember watching her video from the 30 100# C&J for time event at the 2008 games. Just happened to come across her again in my web travels, and wanted to share. Definitely a badass CrossFit chick. Also, she is a blogger.
--
This Rx Skills Checklist is kinda neat. Some of them I know I could definitely do, the heavy lifts, but the body weight stuff I am still lacking. Sadly, I can't currently do 25 chest-to-deck pushups in a row. I am thinking my next set of goals I write down will be body weight focused...
--
This post is awesome and epic -- Things I Hate About CrossFit, Part Deux
I am most in agreement about how ridiculous it is when CrossFit HQ de-affiliates / fires people like Robb Wolf and Melissa Urban/Whole 9. So much for inclusiveness!
Instead, it was like freaking pulling teeth.
My intuition is that I ate crap and did 2 WODs yesterday, and that did not do me any favors. Barely any protein, so my recovery was probably sucky. And I didn't sleep well, despite being tired, and that is always a bad sign.
WOD:Results: 11:39
Using the same barbell for all movements - 95#/65#
5 rounds for time:
3 power snatch
7 OHS
3 squat clean
7 push press
This should've been more in the range of 10 minutes, which is right around where Mandy finished it Rx. No other females did this Rx -- the OHS are the limiting factor.
There was so much resting and pacing and bullshit in my performance of this WOD. If I want to see results, I need to bring more INTENSITY and focus to my WODs. Yes, it's good that I got out there and participated, but to see improvements I need to put the effort in. And improvements are what keeps me motivated to stay on this CF journey.
--
Remember Kallista Pappas? I know I definitely remember watching her video from the 30 100# C&J for time event at the 2008 games. Just happened to come across her again in my web travels, and wanted to share. Definitely a badass CrossFit chick. Also, she is a blogger.
--
This Rx Skills Checklist is kinda neat. Some of them I know I could definitely do, the heavy lifts, but the body weight stuff I am still lacking. Sadly, I can't currently do 25 chest-to-deck pushups in a row. I am thinking my next set of goals I write down will be body weight focused...
--
This post is awesome and epic -- Things I Hate About CrossFit, Part Deux
I am most in agreement about how ridiculous it is when CrossFit HQ de-affiliates / fires people like Robb Wolf and Melissa Urban/Whole 9. So much for inclusiveness!
Mar 15, 2010
Filthy Fifty - the rematch
So, back in October, during a trip up north to visit family, I DNF'd on Filthy Fifty at CrossFit KoP.
The posted WOD for 3/14 is again Filthy Fifty, with a reminder link to compare back to October.
In a wonderful turn of events, the WOD my box schedule for today was Filthy Fifty, so I was able to finally make an attempt to finish this WOD and get a baseline time.
It turned out pretty ugly. But I got it done.
I probably wouldn't have felt so beat down if I hadn't attended a 1 hour swimming class just prior to doing this WOD. And also if it wasn't my first time back in the pool in about 6-7 months.
Oh well, that's definitely a "varied stimulus" that should produce some bad ass adaptations! :-D (Yes, I have been studying my CrossFit manual for the cert this weekend.)
I definitely dawdled a good bit during this WOD. Probably enough to take off 5 minutes. I was feeling decidedly beat down and wussy.
In bullets:
The posted WOD for 3/14 is again Filthy Fifty, with a reminder link to compare back to October.
In a wonderful turn of events, the WOD my box schedule for today was Filthy Fifty, so I was able to finally make an attempt to finish this WOD and get a baseline time.
It turned out pretty ugly. But I got it done.
I probably wouldn't have felt so beat down if I hadn't attended a 1 hour swimming class just prior to doing this WOD. And also if it wasn't my first time back in the pool in about 6-7 months.
Oh well, that's definitely a "varied stimulus" that should produce some bad ass adaptations! :-D (Yes, I have been studying my CrossFit manual for the cert this weekend.)
"Filthy Fifty"
50 reps of each movement, for time:Results: 41:25, Rx'd
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings (24kg/16)
Walking Lunges (50 total steps)
Knees to elbows
Push press, (45lbs/25)
GHD Back extensions
Wall ball shots (20/14)
Burpees
Double unders
I definitely dawdled a good bit during this WOD. Probably enough to take off 5 minutes. I was feeling decidedly beat down and wussy.
In bullets:
- Box jumps: It felt good to jump the 24'' box -- seems like all I've been doing lately is the 20''. I like the big one better.
- Jumping pullups: felt weird! I haven't done one of those in a very long time.
- KB swings: 2 sets of 25. Cake.
- Lunges: Could've been a lot faster, and in larger sets.
- Knees to elbows: Done in sets of 5. I'm still using a good bit of kipping at the bottom to get my knees up. But I do try to engage the shoulders and get my back parallel to the ground when I get to the top. These really hurt my hands!
- Push press: Sets of 25, 15, 10. 25# felt super light after the 55# for Fight Gone Bad.
- Back ext: Started with 25 straight, not sure of the rest of the breakdown. Felt fine doing them, but OWWWWWW, my back was one big ass spasm when I was finished. I could barely climb off the GHD.
- Burpees: When I got in my groove, I was pumping these out. Tried to do sets of 10. The last 10 were really brutal... I actually took some pointers from that video of the Guvernator at the CF Games Ohio Sectionals, where he's watching a deadlift-burpee WOD. The girl doing burpees in that video had a great technique.
- Double unders: THANK GOD I can do these now. Got the first 40 in sets of 10-ish. Last 10 were ridiculous. My shoe came untied and that laces were getting caught in my jump rope, so I just ripped it off so I could do the last one. That got a laugh out of my spectators. My anger amuses them. :-p
Mar 6, 2010
PTP Days 5 & 6
I highly recommend starting the PTP program on the 1st day of the month. It makes it easy when the date and the day of the program are synched up. :-D
No time to blog yesterday, I was running all over the place.
I was working with a milspouse friend at the base gym on CrossFit basics, so I did my deadlift and press there. I actually had a conversation with the on-base firemen about kipping pullups, which I was doing during my warm up on one of the squat racks. They are kind of attention grabbing in a "regular" gym. Of course I took a moment to try to sell CrossFit, we'll see what comes of it. :) I also had a fun conversation with a 65-year-old guy who competes in bench press competitions -- it's some variant of powerlifting where you can compete in a single event. He was cool, and I might swing back to the base gym next week to get some pointers from him and his lifting partner.
At our box we sign up for 5Ks and running events, but to keep it inclusive, I think we need to branch out and see if we can participate in things like powerlifting meets or Olympic weightlifting meets. One of my best friends at the box Allie is still working on her body comp, so her running is still really slow. But she out-lifts the rest of the ladies in the box by 30, 40, 50 pounds. A big part of me just wants to put her in the spotlight and let her beat us all soundly. :) She totally deserves it because she works her ass off, and never gets upset or frustrated, just keeps on plugging away.
Hopefully I will be posting more about that idea soon!
Anyway, back to the PTP stuff.
PTP Day 5:
So I went to the box and did Fight Gone Bad. I'll make up those sprints soon, though.
Here's the breakdown for my FGB, though I know no one cares about the rep breakdown other than me. :)
Wall ball: 11, 12, 12
Box jump: 28, 23, 19
Push press: 18, 14, 11
SDHP: 20, 16, 16
Row: 11, 11, 10
Total reps: 232
At first I felt good about those numbers, but after we all finished, I realized that I was in 3rd place, and had only been beaten by 4 and 7 reps. WTF???? Makes me think to myself I could've pushed out a few more reps here and there if I had know I could've pumped out the highest female score at my box.
So, as far as I'm concerned, Fight Gone Bad and I have a rematch sometime SOON.
--
This morning I coached the 0930 class, and we did "Team Cindy". In pairs, only one partner works at a time, and whole rounds must be completed before switching off.
There was some debate before we started about how much "waiting around" would have to be done, but I enjoyed doing the WOD that way. I think it is a perfect way to prep to do Cindy, which I would like to do sometime soon (afterall, it is in my 1st quarter goals). By having a break while your partner works, you can not only cheer them on, you can also move a lot faster each time it's your turn.
I starting losing my pushups on about the 5th of 6th round that I completed... That sucked. But I'm happy to say that I only had 1 really awful round for pullups. I pretty much was able to complete 5 in a row on 6 or 7 of the 9 total rounds that I did. Being able to do pullups is freaking wonderful. Now to get those dead hangs...
Squats were cake, makes me happy I've been working on them a lot. :-D
--
In two weeks I will be at my cert -- yikes! I need to re-read the study guide. I wish they provided some practice questions or something, I just feel like I don't know what to concentrate on since there are about 90 pages of material!
I also need to visit a copy shop and have them print and bind it for me, with extra pages added for notes. They provide some notes areas in the PDF file, but not enough for me.
No time to blog yesterday, I was running all over the place.
I was working with a milspouse friend at the base gym on CrossFit basics, so I did my deadlift and press there. I actually had a conversation with the on-base firemen about kipping pullups, which I was doing during my warm up on one of the squat racks. They are kind of attention grabbing in a "regular" gym. Of course I took a moment to try to sell CrossFit, we'll see what comes of it. :) I also had a fun conversation with a 65-year-old guy who competes in bench press competitions -- it's some variant of powerlifting where you can compete in a single event. He was cool, and I might swing back to the base gym next week to get some pointers from him and his lifting partner.
At our box we sign up for 5Ks and running events, but to keep it inclusive, I think we need to branch out and see if we can participate in things like powerlifting meets or Olympic weightlifting meets. One of my best friends at the box Allie is still working on her body comp, so her running is still really slow. But she out-lifts the rest of the ladies in the box by 30, 40, 50 pounds. A big part of me just wants to put her in the spotlight and let her beat us all soundly. :) She totally deserves it because she works her ass off, and never gets upset or frustrated, just keeps on plugging away.
Hopefully I will be posting more about that idea soon!
Anyway, back to the PTP stuff.
PTP Day 5:
- Deadlift: 115, 105
- Press: 55, 50
So I went to the box and did Fight Gone Bad. I'll make up those sprints soon, though.
Here's the breakdown for my FGB, though I know no one cares about the rep breakdown other than me. :)
Wall ball: 11, 12, 12
Box jump: 28, 23, 19
Push press: 18, 14, 11
SDHP: 20, 16, 16
Row: 11, 11, 10
Total reps: 232
At first I felt good about those numbers, but after we all finished, I realized that I was in 3rd place, and had only been beaten by 4 and 7 reps. WTF???? Makes me think to myself I could've pushed out a few more reps here and there if I had know I could've pumped out the highest female score at my box.
So, as far as I'm concerned, Fight Gone Bad and I have a rematch sometime SOON.
--
This morning I coached the 0930 class, and we did "Team Cindy". In pairs, only one partner works at a time, and whole rounds must be completed before switching off.
There was some debate before we started about how much "waiting around" would have to be done, but I enjoyed doing the WOD that way. I think it is a perfect way to prep to do Cindy, which I would like to do sometime soon (afterall, it is in my 1st quarter goals). By having a break while your partner works, you can not only cheer them on, you can also move a lot faster each time it's your turn.
I starting losing my pushups on about the 5th of 6th round that I completed... That sucked. But I'm happy to say that I only had 1 really awful round for pullups. I pretty much was able to complete 5 in a row on 6 or 7 of the 9 total rounds that I did. Being able to do pullups is freaking wonderful. Now to get those dead hangs...
Squats were cake, makes me happy I've been working on them a lot. :-D
--
In two weeks I will be at my cert -- yikes! I need to re-read the study guide. I wish they provided some practice questions or something, I just feel like I don't know what to concentrate on since there are about 90 pages of material!
I also need to visit a copy shop and have them print and bind it for me, with extra pages added for notes. They provide some notes areas in the PDF file, but not enough for me.
Jan 23, 2010
Bear-ish complex in da Burgh
Had an awesome time at CrossFit Pittsburgh this morning. I felt so nostalgic driving around my hometown, and then it was a crazy juxtaposition to go do some CrossFit. Fun times. :)
We did a bear complex kinda thing, with good mornings added at the end. Jenn said it was the CF Football version of the bear. Honestly, the good mornings freaked me out because I've only ever done them with PVC. So I started with a much lower weight - an empty women's bar -- than I would've without that added on.
WOD:
So, not only did I go light, I went really, really SLOW. Disappointing. I know I need to go easy on myself when I haven't done a movement before... But I've been wanting to try the bear complex for a while, so it's a bit of a letdown to have done it with such a light load.
I'll get some next time - heavy, hard and fast. :)
After the WOD we went through a fun little cool down with Jenn. Three static holds per round: handstand, wall sit and plank. 1st round - 30 seconds on, 30 seconds off; 2nd round - 1 minute on, 1 minute off; 3rd round - 30 seconds on, 30 seconds off. It was great! That is exactly what I need to do on my own to develop my handstands, and getting comfy upside down.
--
CrossFit Pittsburgh has a great vibe -- I really liked the space they're in (cool climbing hold on one wall!), and I met the owners Jenn and Mike and two other trainers and several members and they were all super-friendly and welcoming.
No group warmup -- this is the first box outside of CF Camden that I've been to that doesn't do the group warmup. I agree with the concept that Mike explained that each person has their own preferred way to warm up... but I also agree with Bryan from Ultimate that sometimes people don't do the best job getting warmed up on their own... Maybe the best strategy is to just go class-by-class, or person by person. Group warm ups for the less experienced, self-directed warm ups for the more experienced.
For some reason I was loving their pull-up bars. The width or the height maybe? I asked, and they're 1 1/2 inches wide. I just felt super stable in my grip -- that's the best way I can describe it. The height was just slightly above my reach, which I love love love love love.
Good news for the day -- I did 2 kips in a row that took me the whole way up over the bar, instead of my usual "most of the way there, then PUUUULLL" style. Woot! Progress!
One more note on their pull-up setup -- they have two bars setup at the height needed to do jumping pull-ups. What a great idea. Jenn explained that for beginners, it's so much easier for them to do the kip-jump from the floor. I totally agree, because I've seen how learning to do pull-ups and also standing on a box that you're afraid you might miss coming back down can complicate the learning process. And she made the point that Filthy Fifty calls for jumping pull-ups, and they're good for that too.
That's a perfect example of why I love my CrossFit fieldtrips -- those cool little adaptations that each affiliate discovers.
Next trip home I will definitely be back in the box for another WOD. For sure! And I will probably be hitting up Jenn with more training questions too. :)
We did a bear complex kinda thing, with good mornings added at the end. Jenn said it was the CF Football version of the bear. Honestly, the good mornings freaked me out because I've only ever done them with PVC. So I started with a much lower weight - an empty women's bar -- than I would've without that added on.
WOD:
Complete 4 rounds of:Results: 17:11 -- 33-43-48-53
Complete the cycle 7 times per round:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
So, not only did I go light, I went really, really SLOW. Disappointing. I know I need to go easy on myself when I haven't done a movement before... But I've been wanting to try the bear complex for a while, so it's a bit of a letdown to have done it with such a light load.
I'll get some next time - heavy, hard and fast. :)
After the WOD we went through a fun little cool down with Jenn. Three static holds per round: handstand, wall sit and plank. 1st round - 30 seconds on, 30 seconds off; 2nd round - 1 minute on, 1 minute off; 3rd round - 30 seconds on, 30 seconds off. It was great! That is exactly what I need to do on my own to develop my handstands, and getting comfy upside down.
--
CrossFit Pittsburgh has a great vibe -- I really liked the space they're in (cool climbing hold on one wall!), and I met the owners Jenn and Mike and two other trainers and several members and they were all super-friendly and welcoming.
No group warmup -- this is the first box outside of CF Camden that I've been to that doesn't do the group warmup. I agree with the concept that Mike explained that each person has their own preferred way to warm up... but I also agree with Bryan from Ultimate that sometimes people don't do the best job getting warmed up on their own... Maybe the best strategy is to just go class-by-class, or person by person. Group warm ups for the less experienced, self-directed warm ups for the more experienced.
For some reason I was loving their pull-up bars. The width or the height maybe? I asked, and they're 1 1/2 inches wide. I just felt super stable in my grip -- that's the best way I can describe it. The height was just slightly above my reach, which I love love love love love.
Good news for the day -- I did 2 kips in a row that took me the whole way up over the bar, instead of my usual "most of the way there, then PUUUULLL" style. Woot! Progress!
One more note on their pull-up setup -- they have two bars setup at the height needed to do jumping pull-ups. What a great idea. Jenn explained that for beginners, it's so much easier for them to do the kip-jump from the floor. I totally agree, because I've seen how learning to do pull-ups and also standing on a box that you're afraid you might miss coming back down can complicate the learning process. And she made the point that Filthy Fifty calls for jumping pull-ups, and they're good for that too.
That's a perfect example of why I love my CrossFit fieldtrips -- those cool little adaptations that each affiliate discovers.
Next trip home I will definitely be back in the box for another WOD. For sure! And I will probably be hitting up Jenn with more training questions too. :)
Nov 30, 2009
Low-key Monday
Picked up a workout from CrossFit Champions for today. Husbeetle was off work, so we went to the Camp Swampy gym together.
Have I mentioned that I hate working out there? I feel like people are constantly staring at me, not to mention I can see them looking at me in the mirror. Plus, I hate the damn Gravitron.
And I can see myself in the mirror. My arms looked freaking huge. Ew. Back to my happy place tomorrow -- no mirrors, no staring, plus free-standing pullup bars. Excellent.
--
WOD:
For time. Begin with jump rope, end with run, all the rest in any order.300 Jump Rope (first)30 Push Press (m:35s,f:25s)30 Pull-ups30 Sit-ups (ab-mat)30 KB Swings (m:55lb,f:35lb)30 Push-ups30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm)Run 400 meters (last)
--
Did not do this for time, just did it to get it done. Did 45lb push press, no small bars at the base gym. And 25lb db snatch.
For the run, we went to the track and ran a mile. I was feeling super-pukey after the workout (most likely due to the Chik-Fil-A waffle fries I ate at lunchtime, bad decision) and the run really helped me feel better. It was a good time for me, 8:27 according to my Nike+. My last lap was awesome.
--
Wednesday I'll be getting a box with my 3 new resistance bands, plus two jump ropes for LT and I. Now we just need to get to work building our free-standing pullup bar so we can do more stuff at home. Once we have that, I'm definitely getting some rings.
Oct 27, 2009
Overhead strength
WOD:
push press -- 5-5-5-5-5
Metcon: 3 rounds for time:
- 10 pull ups
- 10 push ups
- 150m sprint
Results:
push press -- 65 - 75 - 85 - 90 85 - 85
Metcon: 6:12 ??
--
My brain is gone, I have no idea what my time was for the metcon. I think just over 6 minutes? Or was it under 5? Whatever... Needed to run faster and do the pushups faster. I'm getting better on the pullups -- I did an unbroken set of 10 in the first round. My kip is coming along, though I'm back to using the blue band instead of the white. Based on a bunch of research I did, it is better for me to build up more shoulder strength before I really start kipping in earnest.
On the fourth set of push presses, I got 90 up once, and then dumped on rep 2. So I just went back to 85 and did two sets with that to finish. Though I think maybe I should've tried 90 again. I just didn't use enough butt when I dumped it -- it was on its way up, and I just couldn't straighten my arms. But I can at least bump my push press 1 rep PR up to 90, from 85. Woot! :)
Oct 17, 2009
Filthy Fifty - DNF
*wham*
That was the sound of me hitting the floor during my workout yesterday, in the midst of a set of 50 walking lunges.
The coach took one look at me, and made me lay down on the ground with a cold bottle of water behind my neck. It seems my crappy diet (and resulting digestive mayhem) had come back to bite me in the butt -- I was definitely dehydrated. Instead of being bright pink, my face was pale. And I could feel my heart beating way too hard. Yuck.
I started back up at a slower pace after my rest, but unfortunately I had quite a bit of the WOD left to complete, and I ended up not finishing. But it's all good. I'm still glad that I made the effort to go to the gym on my way out of town. It's going to be a challenge to get any workouts in while I'm visiting my parents this weekend.
--
WOD: Filthy Fifty
- 50 Box jump, 25/21 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood/1/2pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45/35 pounds
- 50 Back extensions
- 50 Wall ball shots, 20/14 pound ball
- 50 Burpees
- 50 Double unders
Results: DNF
In other words -- Did Not Finish. Specifically, I stopped at about 35 wall balls, and the clock was pretty close to 40 minutes. Still a good workout, my legs (and especially calves) are sore today.
My setup: 21 inch box, 35lb KB, 35lb for push press, 14lb med ball
--
They posted a pic of me on the CFKoP site, and it's totally unflattering. But I have so few CF pics of myself that I'm posting it any way. :)
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