Man I SUCK at push-ups. I've never done more than 25 straight with hand release. I'd be lucky to get 15 now.
I decided last night that I wanna get my 5k under 26:00. I'm not quite sure how to do that other than pushing it a bit on my runs and hoping my home course hills will make the flat race course seem easier..lol
My weight is always fluctuating but I decided last week that I'm done with dieting. I'm gonna eat clean and treat food like fuel instead of entertainment and see where it takes me. Ill be 34 in 2 weeks so i know how you feel. the ever constant quest to find my abs..and I keep getting older.
Good luck with yours. Are you following a diet?
I can't do all 60+ in one set. After about 20 my breathing gets all kinds of screwed up and my face turns really red so I usually break them up into sets of 3 or so depending on my schedule for the day.
I don't necessarily follow a strict diet. I call it "Paleo-influenced". I almost never drink soda, or eat processed food, or eat after 8PM. I don't really eat bread or pasta and limit rice. But I also don't kill myself on it. I will have a doughnut or candy bar or occasionally have a cheat meal.
?meter run around building
21 pull-ups w/different grips and 21 ring dips
AMRAP in 12 minutes:
5 Deadlifts @225 lbs
15 jumps over bar
4 rounds + 3 DL
Not thrilled with my performance but my hands were killing me and toes-to-bar are difficult to string together.
"Death by Push-ups"
EMOTM, add one hand-release push-up until you can't complete a round. So 1 for the first minute, 2 the 2nd, 3 the 3rd, and so on.
12 rounds + 11 HR push-ups
3 rounds for time:
35 rope double-unders
7 push-jerks @115 lbs (205 was the suggested weight, LOL)
Took me 16:22. The double-unders are both difficult and tiring so they took forever.
Really on the move Paul, very nice.
Thanks Coke. Are you back at it yet?
Originally Posted by Coke
Worked on jump rope double-unders today for a few minutes and did other warm-up stuff. Then we did the Hero WOD Kalsu, aka the hardest WOD Rob Orlando says he has ever done.
Kalsu - EMOTM for time, 5 burpees and then 135 lb. thrusters the rest of that minute, until you reach 100 thrusters. 35 min. time cap. If you take one of the minutes to rest you are supposed to still do the 5 burpees. I scaled to 75 lbs and did not do every single burpee. Finished in 33 minutes. Whew.
Good job. That wod sounds terrible. I dont think i could have hit 100 thrusters..lol. The worst wod I've ever done was very similar.
12 minutes on the minute, do 4 thrusters at 115lbs then double Unders to finish the minute. I knocked out 50 doubles for the first couple rounds then everything just completely fell apart. I only ended up with 265 I think. Our owner got over ELEVEN HUNDRED.
I don't even understand how that's possible. I can't string more than like 5 double unders together though. Working on that.
7 sets of 3 strict pull-ups(each set with a different grip) supersetted with 7 sets of ring dips
Tabata WOD: 8 20-second rounds for each movement, 10 seconds of rest between rounds, 1 minute rest when transitioning between movements. Score is number of reps.
Air squats - 88
hand-release Push-ups - 41, but I think that is wrong and should be higher
Sit-ups - 50something
Solid stuff in here. I take it you're enjoying CrossFit
I am. TBH I love not programming for myself. I love just showing up and doing whatever is on the board. For years I was hovering around 230-250 lbs but I am down to 215 and still dropping, but I'm as strong or stronger than I've ever been.
I have been thinking about doing a two-day-per-week strength supplement to my CF work. We were on a strength cycle for a couple months but are moving to more of an endurance and skills focus for a while. I just want to keep my big 3 numbers going up. I liked the Greyskull Linear Progession when I was on it previously so I would probably do the base two-day version of that.
800m warm-up run
10 minutes of rope work (double-unders). I am sucking less at these but still not great.
50 rope double-unders
for time. Finished in 19:44. Not great, but I overestimated my abilities on pull-ups and had to add bands a couple times. And then tired double-unders were pretty difficult.
bro, if you're enjoying workout out, keep at it. whatever works for you man. awesome results.
Will resume posting in the journal soon bro. You really going at it these days.
Originally Posted by killxswitch
I've been sick for over a week and am still trying to fully recover, but I have still gotten some workouts in.
5x5 Handstand push-ups. 25+10 lb plates and ab mat. Going upside down with a head full of snot was not great.
Buy In: Run 400M
Overhead Squat (115/75)
Push Jerk (115/75)
I only used 75 lbs since I was sick and couldn't breathe. Completed in 18:44.
Olympic lifting class, we worked on the split jerk from high boxes. I love that our coaches actually know what the hell they're doing on these lifts. My groin is still sore from this but I learned a lot about hip drive, foot placement, dropping under the bar but also aggressively pushing the bar up, lots of things. We started at 95 and I worked up to 145.
20 minute team agility ladder competition. Lots of footwork but with sprints. I got really tired from this. Then, the WOD.
Cindy - AMRAP in 20 minutes
15 air squats
Only made it through 8 rounds plus 3 of the push-ups. I could not catch my breath after the agility ladder stuff.
Snatch form work, I'm kinda over oly lifts right now but whatever.
3 rounds (17min cap)
15 Thrusters (115/75)
15 Chest to bar pull ups (or 23 regular pull-ups)
I only used 95 lbs. on the thrusters and still didn't finish. No energy this morning, still breathing through snot. I don't have chest-to-bar pull-ups yet.
Props for continuing to wod while sick. I did the same recently and it cleared up surprisingly quickly. Or maybe it's all the carrot juice I e been drinking. I LOVE that stuff.
My cold has definitely not cleared up quickly. Maybe I need some carrot juice too.
Front Squat - worked up to 1RM of 225 which ties my PR, but it was a lot easier than the last time. I had 235 in the tank but ran out of time.
WOD - 5 rounds of 5 DL and 10 burpees for time. Rx was 275, I did 225. Finished in 6:08.
This all felt good and I could actually breathe for the most part. Still snotty but getting better.
Looks solid regardless man, glad to see it no matter what.
Just worked on snatch form today. I am really not into this lift at all but it's because I'm bad at it. I've actually started liking power cleans and clean and jerk. All the little steps on moving the bar up on snatch just get in my head, I need to put in the reps and just feel it rather than thinking so much.
I hate that one too. It does look pretty bad ass though!
Today's 9/11 WOD was rough. But it was supposed to be.
11 36" box jumps
11 thrusters 125 pounds =125 deaths at The Pentagon) we will use 135
11 burpee to chest to bar pull ups (used a band for assistance)
11 power cleans 175 pounds= AA Flight #175, south tower)we will use 175/145lbs (nope, 135 lbs. for me)
11 hand stand push ups
11 kb swings (32kg/24kg)(2/1.5) American swings (used 24kg)
11 toes to bars
11 deadlifts (77kg = Flight 77) we will use 175/145lbs (went with 185 for the hell of it)
11 push jerk 110 pounds = # of floors in each tower *we will use 135/95lbs
Finished in 51:32. I feel like I got hit by a semi truck.
:omg: props on that. I would have seen that on the board and walked out, lol
Thanks dude. It was a killer. My shoulders especially are still a little toasted from it.
rope climb practice
20 min. AMRAP barbell complex, rounds of:
1 squat clean
1 front squat
Same weight for all so I just tried 135. Got 21 in 20 minutes. The jerk was the limiting factor, my shoulders are pretty sore and my split jerk is not the greatest anyway.
Looks good man, always great to lose weight and feel stronger.
No joke, killer stuff going on bro.
Originally Posted by killxswitch