Tag Archives: Competition Style Push Ups

Playing Catch-up

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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.

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Making Adjustments

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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!