Tag Archives: Push Press

It’s Official…

My coach is trying to kill me. If he isn’t, then I don’t know what the heck made him come up with today’s workout. First of all, I should have listened to my body when it didn’t want to work out and just went home and vegged on the couch! In fact, Shane even said I picked a bad day to come in.

 

Skill:
L-Sit Holds
Rd 1 – 16 Secs, Rd 2 – 27 Secs, Rd 3 – 18 Secs
Yeah, I have no strength to hold these things!

 

WOD:
3 Rounds
200 Meter Run
20 Pull Ups (Green Band)
200 Meter Run
20 Push Press (65#)
200 Meter Run
20 GHD Sit Ups
200 Meter Run
20 Box Jumps (Modified to Step Ups)
Finished in 38:10 (Cut off was 40 mins)

 

My foot started hurting during the 3rd round. I modified the box jumps with step ups just so I didn’t do too much to my foot. The runs went ok but I could feel my foot during the last few. Sunny ran my last two 200 Meter runs with me. I did appreciate her support but at the same time it makes me feel sssllllowww!

 

The pull ups went ok for the first 30 but I had a hard time getting my chin up on the last 30. I did ok, but not nearly what I was hoping for. Since I got there a little early, I tried to do some pull ups with the blue band. I think I can do about 5 but any more than that and I’ll need the green band.

 

The push presses got tough quick. I got the first 20 done in sets of 10, but the last two rounds I had to do 5 and rest. In fact, on the last round I had 2 that I had to re-do because I didn’t lock it out at the top. That was a bit irritating!

 

The sit ups and step ups were tiring but not hard. They were a nice break from the pull ups and push presses. If I did the box jumps though I probably would have been dieing.

 

This evening I iced my foot again. I’m hoping it’ll heal up pretty soon so I don’t have to keep babying it. This weekend is my 12 mile training run since I only did 6 miles last weekend. Last weekend was supposed to have been the 12 miler, but my foot started hurting me again around mile 2.5. I’m hoping my foot is much better for this weekend. After my 10 mile race I was hobbling around like an old woman, so we’ll see how I do after 12 miles! hahaha. I’m estimating it will take me about 3:15 to do the 12 miles, so we’ll see how it goes!

 

What are your plans this weekend?

A Short CrossFit Week

I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Strength:
Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

WOD:
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

Staying in the Game

It’s a beautiful day in the neighborhood! However, we NEED RAIN. Texas has outrageous amounts of fires breaking out thanks to the drought. I’ve never seen it this bad before. Supposedly it was similar to this some time in the 50’s, but I wasn’t around at that time!

Today’s workout went well. Not that I did very good but I feel like I’m doing better than I had. I did the box jumps, which I had to modify to step ups for the past couple of months, and I was able to do the run each round instead of skipping it! Unfortunately, I lost a lot of my strength and endurance because of my modifications I had to do but I think that’ll increase pretty quickly now that I can really push it again.

My arms and back are sore today from yesterday’s workout! This contributed to my having to drop weight down on my Push Presses today. That and the fact that I’ve been using lighter weight to help with the breathing and have probably lost some of what I gained before.

Strength:
Front Squats
5(75#) x 5(85#) x 5(95#) x 5(95#)

WOD:
5 Rounds
10 Push Press (75# first round, 65# rest)
10 Box Jumps (small box)
10 Kettlebell Swings (25#, no 35# left)
200 Meter Run

The run was changed from going down the alley to going to the stop sign and back. I don’t think that’s 200 meters, but there was a van parked in the alley doing some work for one of the stores and was an accident waiting to happen. It took me 17:29 to complete it. Again, not great but I’m not upset with it. I felt I did what I could. My hand was bothering me some because the tears were still quite fresh. Thankfully Shane was able to tape them up some so they didn’t get too scraped up again today. They’re weeping a bit right now, but otherwise they’re not too bad.

I’m glad I have a day to recover until my next round of CrossFit. This Thursday I’m going to try to go without stopping at all during the workout. Just push push push.

Today I signed up for the 10 for Texas race on Oct. 8th. I didn’t realize it was coming up so soon! Guess I need to start getting more serious about my training. I’ve missed the past 3 weeks (2 because of traveling and 1 because of laziness). This Sunday the girls and I will be running/walking 6 miles. They’ll keep me up to speed! I can’t wait to see how my running/walking goes now that I can breathe better. Based on the run in today’s workout it will NOT be fast! I need to work on increasing my speed. I also have my marathon I’m supposed to be training for. The thought occurred to me that I should probably drop down to the 1/2 but now I’m second guessing that. We’ll see how the training progresses and the 10 miler goes! After all, I still have 3 months to get ready for it.

Oh…and my husband showed me this fun little endeavor. If it’s done well, I think it’ll be a blast! However, it has the opportunity to be really cheesy too. Check it out and tell me what you think!

Hello My Pretties!!

Whoops…it’s been quite a while since I’ve posted. Ok, let’s see if I can catch everyone up to speed!

Monday 8/23
WOD Modified due to breathing
5 Rounds:
5 Front Squats (45#)
20 Weighted Step Ups (15# Kettlebell in each hand)

Tuesday 8/24
Strength:
Clean and Jerk
3(65#)x 3(75#) x 3(85#)

WOD:
100 Push Ups
200 Squats
OMG…are you kidding me?! I was sore for days afterward! The others had to run 200 meters every time they stopped/rested. I didn’t have to.

Wednesday 8/25
Skill:
Snatch

WOD:
3, 6, 9, 12, 15, 18, 21, etc
Push Press (55#)
Pull Ups (Green band)
Finished round 15 and 10 push press into the next round.
The push presses were tough. My arms were quite sore from the push ups the day before. My arms were very achy over the weekend from both WODs.

Monday 8/29
Skill:
Kipping Pull Ups

WOD:
5 Rounds
3 Cleans (65#)
20 Burpees (Modified to 10)
Finished in 12:13
I could definitely do more weight on the cleans. One of my problems is estimating the right weight for me.

Tuesday 8/30
Strength:
Front Squats
5(45#)x 5(65#)x 5(75#)x 5(85#)x 5(95#)

WOD:
Tabatas
Squats (10)
Push Ups (6)
Back Extensions (7)
Abmat Sit Ups (9)
Whew…those back extensions were vicious! Glad I did those before the sit ups though. I have a love/hate relationship with Tabatas. They relatively short but it really zaps you. I fell asleep on the way home! hahaha

 

Tomorrow is my 3rd dilation. I can’t wait to be able to breathe again! Last time they were able to increase my trachea by 200%. I hope they can do the same this time. If you have no clue what I’m talking about, you can read about it here. The nerves are starting to kick in and I have a feeling I may not get much sleep tonight. I have to be at the hospital at 7:30 tomorrow morning. Surgery is at 9 and I hope to be home by 12 to get some more sleep!

Benchmarking

Today started day 1 of our benchmarking at CrossFit. On the roster:

Push Press (95#)

Power Clean (105#)

Back Squat (175#)

I started with Push Press. This was an experience! I tried to do my max with 105# but I couldn’t get my arms all the way straight. In fact, I was losing control of the weight and since it was going backward, I just plopped it down on my shoulders. Stupid? yes…Painful? A little bit….Everything was ok? yep. So, I dropped back down to 95# and maxed there. This was up 10# from last time, but not as much as I wanted. I wanted the 105#. My partner, Sunny, kicked ass! She is such an inspiration.

Next was the Back Squat. We don’t do back squats very often. In fact, the last time I did them that I can remember was when we maxed out the last time. I went up 20#, which was a 10% increase. I would have liked to have done at least 200#. Again, not what I wanted, but still happy with the increase.

Last we did the Power Clean. My max with the clean was 105# and that’s what I got again this time. I was pulling the bar high enough, I just couldn’t get myself to squat under it. It’s definitely a mental thing. My other issue is that I’m not very flexible in my arms so I have a difficult time getting my elbows up. If you can’t get your elbows up you won’t be able to support the higher weights!

All in all, I’m pleased with the increases but still a little let down. Tomorrow is the final day of benchmarking. I’m not sure what we’re doing but Shane said we were doing some other “moves” (I assume deadlift) and some body weight work (how many push ups in a minute type thing). I’m sore tonight and I imagine will be sore tomorrow. We’ll see!