Archive for the push-ups Category

Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-MU
-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:

165×3
170×1
165×3
175×1
165×3
180×1

Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

Even:
-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

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Wednesday

Posted in cleans, front squats, push-ups on May 18, 2017 by coughingsparks

Yesterday was:

1.) Hang clean:
95×4
100×4
110×4
115x3x3

2.) Hang clean pull:
125×5
130x5x4

3.) FS:
140×5
145×1
140×5
150×1
140×5
155×1

The set of 5 I could barely do on the front squats, but I managed.

4.) EMOM 16:

-12 front racked KB lunges 12kg
-12 (8) push-ups
-12 Box step ups with 12kg KB
-50-second plank hold on elbows

This was pretty awful feeling. It was supposed to be 35# and 30# respectively, as well as 12 push-ups, but it devolved pretty quickly into 8. But again, I did it, so there you have it.

Dust this off

Posted in dead lifts, pull-ups, push-ups, rowing, snatches on May 9, 2017 by coughingsparks

Haven’t posted in months. I’ve decided to start sort of doing my own thing, still at Crossfit Pallas. Group fitness there has been making me miserable lately, so I’m starting to do Built By Bergeron as of today and will do this for a little while, I think. I need a change. Oh, and I’m going to need to go on a cut, sadly because I am more doughy (and by doughy I mean bad at gymnastics) than I’d like. In any event, today’s programming was:

1.) AMRAP 3 minutes:
-12 calories on the Airdyne (I used the rower because every Airdyne was in use)
-12 power snatch 65#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-8 power snatch 80#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-4 power snatch 95#

I got 1 + 19, 1 + 16,, and 1 + 13 respectively.

2.) For time(?):
-12 MU (red-banded strict pull-ups)
-30 HSPU (push-ups)
-8 MU
-20 HSPU
-4 MU
-10 HSPU

Even with my scaling, I did it in 15:38, but I really tried to be a stickler for form. I’m sort of like, whatever, I need to improve in gymnastics so much that it sort of doesn’t matter.

3.) NOT for time, 3 rounds:
-30 GHDs
-15 DL 155# (was supposed to be 185#, but I didn’t feel equal to that on my first day).

I have to admit that I broke up the GHDs, as I haven’t done them in a while. All in all, it took over 90 minutes to do the day’s programming, but it felt good. I was by myself, which I mostly prefer and got to listen to my own music. I did some mobility, but I am probably going to be hurting tomorrow.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, burpees, cleans, dead lifts, double unders, knees-to-elbows, pull-ups, push-ups, snatches, wall ball on January 3, 2017 by coughingsparks

Friday: 0:00 – 8:00: AMRAP:

-8 HSPU (push-ups)
-10 Squat snatch (115/85)
-15 box jumps

8:00 – 15:00: establish 1RM snatch

I don’t remember what I got for the first one, five and something maybe with 55#. I did meet my snatch PR at 115#, but of course it was a power snatch.

Saturday: 22-minute relay-style partner AMRAP:

-8 bar-over burpees
-6 front racked lunges 135/95
-4 muscle ups

We did it with 65# and regular pull-ups (or jumping pull-ups) and got 10 plus something.

Monday: Squat clean, which was 150# and then 6-minute AMRAP:

25 bar-facing burpee buy in and then:
-4 DL at clean weight
-40 DU

Did 20 DU and got 2 plus something. It was slow, it was the slowest in class.

Today: 15-minute AMRAP:

-5 squat snatch (185/125)
-10 TTB
-15 Wall ball

I started at 55 and had to drop to 35, unfortunately and did KTC and got 6 plus something.

Push jerk, push-up, TTB

Posted in jerk, knees-to-elbows, push-ups on December 20, 2016 by coughingsparks

Today started with a 5RM push jerk from the rack, which topped out at 135×4. It’s pretty heavy, but my shoulder and the left side of my neck has been hurting for about two weeks now, so it makes going over head difficult and makes doing strict push-ups very painful, so I suppose I should give it a break. The WoD was 10-9-8-7-6-5-4-3-2-1 sHSPU (push-ups) and TTB, which I scaled down to KTC because of the shoulder thing and because of the 10-minute time cap, and I finished at this scaling at 9:05. It was OK. It was painful. But I made it.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, double unders, jerk, kettle bells, knees-to-elbows, overhead squats, push-ups, rope, wall ball on December 6, 2016 by coughingsparks

Friday: partner WoD, relay-style, 12-minute AMRAP:

-10 TTB
-10 OHS (95#/65#)

I did KTC because it was a lot, and we got 13+9.

Saturday: 15-minute AMRAP

-15 wall balls
-10 push-ups
-1 rope climb

I think I got 5 + 9.

Monday: for time:

-50-40-30-20-10 Double unders
-25-20-15-10-5 TTB
-10-8-6-4-2 Push jerk (165#/105#)

15-minute time cap

Finished in 14:56 and the only reason I made the time cap was because I had a phenomenal day of double unders, getting the first set unbroken, because the TTB took forever.

Tuesday: 4 sets of 3-minute AMRAP with 1-minute rest:

-15 Russian KBS (32kg/24kg)
-10 Box jumps
-2 wall walks (yuck)

Got 1+25, 1+22, 1+25, 1+25. There was no way I was going to do a second set of wall walks. It was fine.

6×3

Posted in box jumps, push-ups, thrusters on December 1, 2016 by coughingsparks

Yesterday was every 3 minutes for 18 minutes:

-12 thrusters (95#/65#)
-12 box overs 30″/24″
-12 HSPU

I did it on my knees and got 1:44, 1:42, 1:42, 1:55, 2:02, and 2:32. I did not put the barbell down.