Tag Archives: PushPress

Tracheal Stenosis Can Kiss My…

Thursday’s WOD:
Farmer’s Walk (35#)

3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

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:

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:

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:

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!

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.

Mixed Reaction

It’s Thursday!! WOOT! One more day until the weekend…can’t wait. Michelle and I were the only ones at the gym today for our WOD. It’s been a long time since I’ve had a class that small.

We did Deadlifts for our strength exercise instead of Box Jumps. My legs were still sore from the front squats, but I didn’t feel them once we got going. We did 8 rounds (2 x 6, 2 x 4, 2 x 2, 2 x 1) similar to how we did the front squats but instead of going up by 5# increments, I tried to go up as quickly as possible. The last time I maxed out at 155# but thought I could have probably done 165#. Well, today I reached a new PR of 200#!! That’s almost my body weight! My grip was tiring out. I need to do something to improve my grip. It would help greatly with the pull ups as well. I also got my first callous tear, courtesy of the diamond etching on the bar.

I have some of the black from the floor mats embedded in it at the moment. I washed it the best I could.

The WOD was a killer today. Of course, part of that could be because it was hot and muggy. I was dripping sweat through the whole thing. We had an AMRAP of 10 Push Presses (45#), 10 Burpees, and 10 Ring Push Ups. The push presses were ok on the first two rounds but I was struggling with that weight on the last 3. I guess I need to really jump it up better than I was. The burpees…yeah…those were just pitiful. I hate burpees, and while I can do more now than when I started I still can’t do very many without getting worn out. I had to do the step back and up instead of jumping, but they got done. Last was the ring push ups….OMG. Talk about hard. My stabilizing muscles must be incredibly weak because I couldn’t do them very well. My knees weren’t far enough back and I didn’t get far enough down. But, that’s what we’re working on. Eventually, they’ll get easier and in return I’ll be able to steady myself better for ring dips or anything else dealing with the rings.

All in all I did 4 complete rounds and up to 7 burpees on my 5th round. Not good…at all. I stopped too many times. I was completely wasted and didn’t know if I could keep going, but I did my best to push through. My obvious weakness is stopping too often to try to catch my breath. The goal is to keep moving and don’t stop. So…that’s what I will try my best to do from here on out.

This was my first week doing 3 days of CrossFit. I think it went pretty well, even if I got my ass handed to me 25 ways to Sunday. There is no doubt I’ll start seeing more improvement with the added day. My upper body is much weaker than the other girls, so it’s time to play catchup!

Shoulder Shred

Muscle up time again! We practiced our muscle ups for our skill training. I think I’ve got the general concept and form down, but not the strength. Hell, I can’t even do a normal pull up without the black band. We had a couple of new people there tonight. I know one guy is Jason but I didn’t catch the other guy’s name. Both of them were eager to learn and start.

The WOD was 5 rounds of 12 Kettlebell Swings (25#), 13 Push Presses (45#), 14 Sit Ups (Abmat) and a 100 meter run. Originally, it was supposed to be 6 rounds, but I think with all of us struggling a bit Shane didn’t think we’d finish in time so he changed it to 5 rounds when most of us were finishing round #3. I started with 65#s for the push presses, but my arms were so tired and sore (from the pull up challenge last thursday and last tuesday’s work out) that I had a really hard time getting the bar over my head. I was able to do 3, then I took the weights off so I could finish in a timely manner. The weights didn’t want to cooperate so I lost at least a minute (if not two) struggling with the damn things. However, 45#s is better than last time at 35#s! My throat was giving me some issues as well. I was making this very odd wheezing noise, which I’m guessing is from me sucking air and trying to get more oxygen.

I was finishing round 4 when most of the others were finishing round 5. As I came back in from my run Courtni was putting my stuff away. She had too much confidence in my ability to be done quickly! I asked her not to put the bar away…but she already had so I took Jason’s since he was finishing his sit ups and didn’t need it anymore. I was counting my push presses when Shane came up and asked how many I had left. As soon as he asked, the number I was on flew from my head. “Huh? Shit…I don’t know…um…6, I think….yeah, 6”. “6 it is!” He then stayed in front of me and pushed me to get them done. My arms and back were burning at this point.

I finished my last set of sit ups pretty quickly and did my 100 meter job (supposed to be sprint) but when I came back Shane had already turned off the timer. I know it said 20:30 when I did my last sit up, so I’m thinking I finished in about 22 minutes.

Arms Are Overrated

We started the night off with as many burpees as we could do in a 20 second time limit, rest for 10 seconds and repeat 3 times. Then we did OH squats where we were supposed to up the weight after each round. We did 3 reps for 5 rounds. I misunderstood and did the same weight for the first 4 rounds, then added 10 lbs (total of 45#) to the last round. Which, I’m embarrassed to say was probably the most I would be able to do but I would have liked to have tried. My partner wasn’t really a partner so I didn’t have a spotter anyway.

The WOD was 5 rounds of 40 sole to sole sit ups and 20 push presses. I started off ok on the sit ups. I was able to touch the wall each time. Then, I thought I could do 45#s on the push presses, but after I got about 4-5 into my 20 when I realized that I was not going to be able to do that much for 5 rounds. So, Shane got the 35# bar for me. I was very slow….in fact after the first round of sit ups my abs were trashed and I could only do crunches. I was struggling to get through my last round of push presses (I had done 12) when Shane said I could drop down to the PVC if we needed to. I told him we’d see. I had already down graded from a 45# bar to a 35# bar so I was not going to go down to the PVC!! I got it done in 19:58. Right now, my arms are trashed. I can barely lift them up to fix my hair!!

I came across a quote today that I really like and think applies to CrossFit. “We must embrace pain and burn it as fuel for our journey.” – Unknown