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Posts Tagged ‘Push-Up

25 push-ups

3:00 plank

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In the morning:
30 push-ups

 

In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups

 

Notes:
Goddamn 30kg felt heavy.

Warm up with KB complex @ 16kg KB.

8x 20:10 of

SDHP @ 20kg BB
Squat
Pull-ups
Push-ups
Sit-ups

Rest 10:00 between sets

SDHP: 12 / 13 / 12 / 11 / 11 / 11 / 11 / 11 / 11 = 103
Squat: 17 / 16 / 16 / 16 / 16 / 16 / 16 / 16 = 129
Pull-ups: 4 / 3 / 2 / 1 / 2 / 1 / 1 / 2 / 1 = 17
Push-ups: 8 / 6 / 6 / 5 / 4 / 4 / 3 / 3 = 39
Sit-ups: 8 / 8 / 7 / 7 / 7 / 7 / 7 / 7 = 58

Cool down with a jog around the block.

I’m going to be really sore tomorrow.
And the next day.
And probably the day after that.

10 x One arm swing and press @ 16kg KB e.s.
20 x Two hand swing @ 16kg KB

Then…

10 Swings @ 24kg KB
10 Push-ups
x5

 

… or was it x6?

5 Push-ups
10 Sit-ups
15 Squats
x3

10 Windmills e.s. @ 16kg KB
2 x 5 Turkish get-ups e.s. @ 16kg KB

4 x 25 Russian twist @ 16kg KB (one-two count)

1-15-1 breathing ladder of 1-arm Swings (GS style) e.s. @ 16kg KB

2 x 10 Renegade rows (push-up, row left, row right) @ 12.5kg DBs

Nose breathe the whole work-out.

 

Notes:
GS Style swing feels ok, but hard to get the right width stance. Nose breathing forces diaphragm breathing and totally works. Felt nasty during the second set of renegade rows but the breathing ladder was no big deal. Might be more interesting to try that one with burpees. ;)

Back to it after a month of sniffles, sinus bioslime, sore throats, patchy sleep and a workload of death.

100 One-arm swings
200 Deck squats

Partitioned as:
20 right arm swings
20 left arm swings
20 deck squats
x5

10x KB long cycle clean and jerk each side (alternating)
10 Push-ups

2 x 20 Push-ups
2 x 10 KB Press e.s. @ 16kg KB

Heh. I remember I used to be able to do a set of 20 of those.
Not anymore!


February 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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