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Posts Tagged ‘PushPress

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.

A certain online acquaintance had a high gravity day and mental check-out on this workout. It’s been a long time since I’ve been there (most Frans, a certain workout of Pete’s involving a lot of overhead walking lunges) so I thought I’d see if I couldn’t feel his pain and show some camaraderie. His local CF box will be doing three rounds of these movements in one minute stations as an anti-cancer fundraiser in the coming weeks. Best of luck CF Dogtown. Best of luck Ana and Paul.

21-15-9-15-21

Power clean @ 32.5 kg (Rx: 42.5)
KB Swing @ 24 kg
Burpees
Shoulder to overhead anyhow @ 32.5 kg barbell
Double-unders

= 36:10

First thoughts: Kicking off with power cleans makes the barbell feel pretty light’n’easy, so the temptation is there to either go for the prescribed weight or to really crank out the reps. After putting that thing overhead 21 times and walking over to do swings knowing that you’re not even close to the halfway mark is a sobering thought. I paced myself from the get go, hoping to maintain a solid tempo and not hit the wall and have to grind out messy singles at the end. I think it worked. 11+10 splits for most movements in the first round (except double-unders, which are easy in such small numbers); 5+5+5, straight through all the nines but for the push-press/jerks that went 5+4; fives again in round four and 7+7+7 to make the 21 (except double unders and burpees, which were solid).

The only real difficulty was the swings in the last round. Reps 8-14 were nasty as hell, grunting and lifting with the arms because I’d lost the midline. I rallied for the final seven, just hoping to keep safe by locking breath and spine for the lower half of the movement and it worked like a charm — the final reps easier than the middle ones.

So it went ok and the time isn’t awful, considering how much I’ve been training lately, but this could easily become a suckfest if you got outside your limits early. Once that happens, the only way forward is to go into the not-nice-place and just refuse to peek out any further than the next few reps. Twenty-one? Shit no. Seven. Then seven more. Then seven more. Now swings. Not twenty-one. Five. And as the fifth is coming down, just two more. Five and two. Five and two. You’re done. Burpees weigh nothing. Get down on the ground! Get up! Look up! Jump! Repeat.

That’s how it goes. You don’t pay any attention to progress, you just keep counting and if it has to suck, make it fucking suck by being vigilant about what’s limiting you and attending to that limit. Keep the needle just at that red line. What I’m saying is, don’t walk around huffing and puffing like you need to get some air when you could hup that breath in and be working. If you have to drop a knee and breathe don’t let the bar go. Be present. Decide how many breaths you’re going to allow yourself to recover (5? 10? 20? The same number as the number of reps you just did?) and hold yourself to it. And finally, don’t get sloppy. Keeping your posture, technique and tension is both more efficient (easier!) and the way you avoid getting hurt.

Ok, there’s a lot of stuff to back track over and I’m actually a bit too lazy to recap it all properly (No?? Oh yes!)

What happened? I started a new job, which brings with it a new commute. Around 40 minutes on the express route, which is a nice length. If time isn’t pressing, I can add a wee little bit of climbing to the final few kilometers. Nothing too serious, but enough to salt the legs when combined with those little rules we like to make for ourselves like, ‘Finish the hill faster than you started it’ and ‘Big ring stand til the top — no matter what’.

I did a couple of laps of the old Emu Bridge time trial circuit in Benalla. It’s not an exciting loop, but it has some sentimental properties for me because its where my first ever “training” began. Trying to beat my times on my first ever grey-and-black spattered Diamondback. 21 speed, fully rigid.

I did some SE hill repeats with Ann-Michelle and JP’s crew and found a strange kind of kind of low-speed suffering unique to cadences in the low 30s.

Last Wednesday I rode home was in a thick warm-air storm, our wettest day in 53 years. The traffic was unusually friendly, there was a sense of camaraderie among the commuters and finally, there was hub deep water.

Two weeks before that Neil, the Baumsters and I rode the Amy Gillet Gran Fondo on a beautiful spring day. I rode the Great Ocean Road leg cautiously, wary of the steel spring legs of Dave, Neil and Nick. The Skene’s Creek climb was solid. I couldn’t honestly say I was fast but I didn’t suffer too badly with the 25t cassette (perhaps the two are related?). That said, I was spend enough and it was cold enough at the top that I didn’t want to stop with the boys and wait for Darren. Enthusiasm got the better of me out on the flat and I burned a few too many matches out in the wind trying to cross a gap between bunches and the final climb was slow and hurty. I was a fanatically fun event though, and I’ll definitely be back next year.

I also haven’t lifted a weight, swung a kettlebell or pulled the handle of a C2 in over a month. Getting up to speed at work has been a full-on task. It’s full of very talented, very enthusiastic people working in what is struggling to unbecome a heavy bureaucracy. That’s going to take some time and it’s difficult not to want awesomeness out of the gate when finance and ability are no longer limiters, but that’s ok. I can be patient.

We got a new front fence. It’s wooden and made from quite sturdy pickets and I’ve been spending quite a bit of time painting it white.

Something I have been doing more of is push-ups, because they’re simple and fast and I’ve always sucked at them. I still suck at them, but I’m slowly sucking less, racking up a new max-rep PB of 35 — four more than my old PB. Stop giggling. No really, it’s not funny. I have a right to be proud of my wins no matter how tiny they are.

Finally, I’ve signed up to race the Surf Coast 12 Hour (don’t let the domain name fool you) with JP and Neil in a few weeks. Last time we ran that line-up we made it to the top of the box, but that was with half the time on the rocket clock. Supposed to be a wicked-fun course, but before then I suspect some swings, deadlifts, hill repeats and hollow rock are in order to get the back ready. Oh, and a shit tonne of nasty PNF stretching and foam rolling. Eeeeeee :\

Anyway, I now consider ourselves caught up. Here’s today’s workout:

5 Sit-ups
10 Push-ups
15  Squats
x3

5:00 x Double KB Clean and Jerk/Push-press @ 2x 16kg KBs
= 32

Work up to a heavy single deadlift:
5 @ 70kg
5 @ 70kg
3 @ 90kg
1 @ 120kg (not awful but not strict form)

10 x KB Piston press @ 2 x 16kg KBs

21-15-9
Margot St Sprint (320m out-and-back)
Push-press @  20kg
SDHP @ 20kg
= 7:19

Press
5 @ 20kg
5 @ 25kg
5 @ 30kg

5 @ 30kg
5 @ 35kg
5 @ 40kg

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

Warm up by foolin’ around and then…

21 Deadlifts @ 60 kg
50 Squats
21 Push-press @ 35 kg

15 Deadlifts
50 Squats
15 Push-press

9 Deadlifts
50 Squats
9 Push-press

= 12 minutes flat

21-15-9:
Power clean @ 42 kg
Push press @ 42 kg
Burpees
=  20:31

Run 400m
15 Pull-ups (sub: rope pull-down)
50 Squats
15 Push-press @ 32.5kg
x3 rounds

= ~12:21

Pete scaled the air squats to 20, focussed on form and beat me by about 20 sec.


August 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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