Tag Archives: Push Ups

A Year of CrossFit

Last week, Tuesday, I hit a year of CrossFit. A whole year of doing an exercise regiment at least twice a week (every once in a while only once). That is unheard of in my reality! I normally get bored or tired of a specific exercise and end up quitting. However, CrossFit is always different. I’m pretty sure that’s why I stuck with it so long.

My first workout just about killed me. Yep, 5 rounds of 15 Overhead Squats with a wooden dow and a 100 Meter Sprint. Took me 12:30 minutes. I can laugh now because I realize just how out of shape I was.

Me after my first CrossFit workout:

So, what was my workout on my anniversary?

WOD: (30 Min cut off)

40 Kettlebell Swings (25#)

40 Push Ups (Chest to floor)

40 Pull Ups (Green band)

400 Meter Run

30 Kettlebell Swings

30 Push Ups

30 Pull Ups

400 Meter Run

20 Kettlebell Swings

20 Push Ups

20 Pull Ups (Green first 10, Black last 10)

400 Meter Run

10 Kettlebell Swings

10 Push Ups

10 Pull Ups (Black band)

400 Meter Run

Finished in 26:30

I have to be honest. I didn’t think I was going to finish that “chipper”. This was one of the few times that I was both disappointed with myself and thrilled with myself. I was disappointed because I had to drop down to the black band, partly because I tore my hands and partly because my upper body gave out pretty quickly. However…I finished! With minutes to spare even!

I’m about 20lbs lighter than I was when I started. The fact that I’ve kept that off is great as well! Now, if I could lose more my pull ups would be a little easier. While I’m getting to where I want to quit CrossFit for a bit…just take a break from the intensity, I’m still glad I’m going once the workout is done!

What workout/exercise routine have you had the most success with?

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!

Endurance Testing

We started doing our Benchmark tests yesterday and finished them up today with the endurance portion.  I thought we were going to do Deadlifts today, but nope…we didn’t. I was a little disappointed with that, but I’m sure it’s coming some other day.

Endurance Tests:

1 Minute Pull Ups (15, green band)
1 Minute Push Ups (26, on knees)
1 Minute Sit Ups (with abmat, 27)
1 Minute Squats (to med ball, 41)
20 Cal Row (56 Seconds)

We only had 5 people show up today. The past two days there had been 11 people, so I expected more. We started with the Row, which was very tiring. I’m glad I got sub 1 minute but will definitely try for better next time. I tried not to look at the cals so I wouldn’t focus on “almost done” and just try to push through the entire thing. It was great watching the others do it too. They were flying so fast a couple of them flew off the seat!

Next up was sit ups. My abs were sore from Monday’s workout so it was a painful minute!! Normally we do abmat sit ups with butterfly legs and using arms overhead. For this test we had to keep a regular sit up position (knees up) and hands behind our heads. Our elbows had to touch our knees for it to count. I’m glad Jennifer was my counter because I’m pretty sure I would have lost count! I’m happy with the fact that I didn’t stop once, even though I wanted to.

We went into pull ups after that. I used the green band because I just can’t get many with the blue band. The pull up didn’t count if your chin didn’t reach the bar. DOH! I definitely need to work on my kipping motion again.

Going from pull ups to push ups was tough. My arms were tired and burning. I didn’t do “normal” push ups (not on knees) because I wanted to keep good form. I get too “wormy” if I try to do too many plank push ups. For a push up to count you had to touch your chest to the ground and lock your arms out at the top. I rested 3 times for about a second each. My arms were burning too bad.

Last, we did body weight squats to a med ball. If your butt didn’t hit the ball and you didn’t lock your hips at the stand up then the squat didn’t count. I had to pause a couple of times; However, I was happy with my number.

All in all, it was a good day! Glad I get a weekend to recover because I’m already pretty sore! How was your day?

It’s an “easy” day my a…

Saturday I met the ladies at Town Market Square and got 3.75 miles in. I wore my new vibrams with the hopes that they’d help with blisters.

Nope….didn’t work. I felt them starting about 2 1/2 miles in. I’m a little bummed, but it may just be that I didn’t let my feet get use to them? I got blisters on the balls of both feet and on the heel of one. I’ll keep wearing them and see if maybe it gets better.

Today was supposed to be an easy day at CrossFit. While it looked pretty easy, it actually kicked my butt pretty good.

We started with 50 Double Unders/200 singles. I did the singles since I can’t do DUs. After about 25 of them I kept hitting my legs with the rope. Guess my rhythm was just off. So, I threw the jump rope to the side and just did it without the rope. As soon as we finished the 200 jumps we started our rounds.

WOD:
3 rounds
10 Pull Ups (green band)
20 Push Ups
30 Sit Ups
40 Squats
Rest for 1 minute
Finished 19:40

My pull ups were pretty good. The hardest for me today was the squats. My quads started burning pretty quick on. It wasn’t the hardest workout I’ve done, but it was still hard!  Tomorrow and Wednesday we’re supposed to be doing strength and body weight benchmark tests. While I normally try to go Monday, Tuesday and Thursday, I think I’ll go Monday, Tuesday and Wednesday.

Weigh in was Sunday…I’m back down to 199.7. Finally back down below 200…now, to keep going. Want to get below 196 and into the 180’s. 196 is the lowest I’ve gotten since starting crossfit.

 

Week in Review

Monday 6/27/11

Strength
Split Jerk (85# 3x3x3)

WOD:
As many reps as possible of Overhead Weighted Lunges (10#). Every minute, on the minute, 10 push ups.
Total: 231

I tried to keep count as best as possible, but I may have goofed up. My lunges aren’t very deep thanks to my lovely knees. Next time I may try to do all of them touching the ground but I’ll have to go slow to make sure I don’t tweak anything.

Tuesday 6/28/11
21-15-9
Sumo Deadlift High Pulls (65# rx)
Pull Ups (Green Band)
Finished in 10:23

Great workout. Got tough at the end.

I skipped my workout on Thursday. My legs and arms were quite sore, but that wasn’t why I skipped. Mike and I went to a friend’s.