Tag Archives: Competition Style Push Ups

Lowest Reps Win

Strength:

Deadlifts

6 Rounds of 3 Reps @ 155#

 

WOD:

4 Rounds, Lowest Reps Count

1 Minute Pull Ups 13 (Green band: 18, 13, 13, 15)
1 Minute GHD Sit Ups 23 (25, 23, 23, 24)
1 Minute Burpees 10 (11, 10, 10, 10)
1 Minute Push Ups 18 (Knees: 22, 18, 23, 23)

 

We are working on increasing our squat max, so we’re following a schedule of back squats, then deadlifts, and last front squats. You start at 65% of your 1 rep max the first week, then each time after you add 5 more lbs.

 

My hands are starting to get torn up again. Pretty soon I’ll have a tear on the palm of my left hand and the two knuckles of my right. My pull ups weren’t very pretty. I guess I need to work on the kipping more. I was happy with my sit ups and burpees. On the sit ups I went back further than normal and on the burpees I jumped on every one instead of stepping back. Score! My push ups were bad though. I felt my core getting soft and therefore losing my form. Overall, I’m happy with it though.

 

 

When we got home today we were greeted at the door by 2 dogs. This should have only been 1. Ruby (Rubini) managed to get out of her pen again. We have zip tied and screwed this pen together to keep her in but she continually finds ways out. It’s rather impressive actually. However, it’s irritating because she tears up stuff! We found screws all over the floor and one of my books with the back cover (hardback) ripped off and the front cover peeled.

 

 

At least all of the pages are still there. Apparently my dog likes books as much as I do, just for different reasons. Gotta love this face though!

 

 

What a Difference a Year Makes!

You say it’s your birthday…

 

 

I am 36 years old today. Thirty-Six…that’s 4 years shy of 40. While age has never really mattered to me, I’m left wondering where all that time went. I swear I was just 28 last year! Many of my family and friends sent me birthday wishes and my parents called from the airport to tell me happy birthday. I feel very blessed to have such thoughtful people in my life. Of course, Facebook helps to remind people too! hahaha

 

Me At 28

 

Since it was my day of celebration, I decided to take the day off of running and do a Birthday WOD instead. It was short but sweet.

1 Round:

36 Squats

36 Push Ups (Competition Style)

36 Sit Ups (Butterfly)

Finished in 2:36

 

The push ups were the hardest of the bunch. I had to stop around # 26 to stretch my arms before finishing up. However, I’m well aware that my upper body strength is weaker than my lower body.

 

Mike and I went out to dinner at Chili’s and had a Chocolate Chip Paradise Pie…yummm. I think I ate enough calories/carbs today to last me a week! Of course, Mike helped me eat it. What a great guy that he’s willing to take on the extra calories/carbs so I don’t eat them all! haha…

 

I was thinking earlier today that I am probably at my healthiest at 36 than I ever have been. Over the past year I’ve:

 

1) Lost 25lbs (probably more than that thanks to gaining and re-losing!)

2) Started CrossFit (and debated not going back!)

3) Gave up Sugar (and…gave in….)

4) Completed the 30 Day Paleo Challenge

5) Celebrated our 7th anniversary by walking the equivalent of a 1/2 marathon

6) Battled Cancer by running Bill Crew’s Remission Run (5K)

7) Completed my first 1/2 Marathon Race.

8) PR’d using more weight than I ever thought I would

9) Met Charlaine Harris

10) Started writing again

11) Got my dream machine

12) Competed in my first 10 mile race

 

All in all, I think this past year has been a success. I’m still struggling with eating correctly and increasing my endurance/speed/strength, but I’m moving in the right general direction! Let’s hope this next year is even more successful. After all, I have my marathon coming up on Jan. 1st (if I don’t drop down to a 1/2).

Cindy and Race Recap by Photo

WOD:
Cindy
AMRAP 20 Mins
5 Pull Ups (Green Band)
10 Push Ups (Competition Style)
15 Squats (To Med Ball)
Finished 10.6 Rounds

 

Last time we did Cindy we had deadlifts every 3 minutes and I finished 8 rounds. So…I’m not so sure this is an improvement. We also did kettlebell swings instead of pull ups at that time because the class was so large. However, I will take 10 rounds!

 

I got an email today saying my race photos were ready. I’m always nervous to look at the photos because they never seem to turn out very well. Typically, this is because I’m pooped and forget to smile when I see the camera. Well, these weren’t too shabby!

 

The race begins:

The big “hill” (aka…bridge) between mile 9 and 10. If you look closely, you’ll see Clara in blue behind me:

And finally…heading for the finish line. Look at that concentration! hahaha:

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Making Adjustments

It’s Tuesday….you know what that means! Yep, CrossFit time. I wasn’t sure if I should go today since my feet were still hurting (heel blisters) from the half marathon on Sunday. My fear was I would have to run and I know I wouldn’t be able to.

Today’s strength was the Clean. We paired up and did 4 rounds of 3 reps. Michelle and I paired up and started with just the 45# bar. The next round was 55#s, then 65#, then 75#s, and since everyone else was still going we did 85#s. 85 was the magic number for both Michelle and I. We both got 2 good cleans in but struggled for the third.

Source: articles.elitefts.com

The WOD was supposed to be 4 rounds of 25 Competition Style Push Ups, 10 Dumbbell Snatches and a 400 Meter Run. However, since I wasn’t able to do the run, Shane let me ride the bike for 2 minutes each round instead. The competition style push ups are where you go all the way to the ground and lift your hands off the mat to show you’re all the way down, then push back up. Since I’ve been doing the 100 Push Up Challenge, I’ve been able to do 10-12 push ups without stopping so I was making pretty good time on my first couple of rounds. My last two rounds were a little different story. I was having a hard time keeping my back straight when coming up (instead of “snaking”, as Shane calls it). I also was having to stop after 7 or 8 and rest a little bit.

The dumbbell snatches were great. In fact, I don’t think I had enough weight. Shane told us to use a 25# dumbbell last time I used a 25# dumbbell too. I should have gone up to 30# or 35#s. Next time I will make sure I go up in weight. I have to say I think the dumbbell snatches are one of my favorite weight exercises.

The bike went well. I tried to peddle fast for the whole 2 minutes. The seat was highly uncomfortable! However, I’ll gladly take a sore tush over throbbing feet any day. I think Thursday I’ll be back to being able to run. At least I’m hoping I am. I’ve also decided to get some new shoes with the hope that it will help. I finished the WOD in 17:53.

I was happy with how today’s workout went. That usually means I’ll get knocked on my ass next time!