Tag Archives: push press

Dang That Was Heavy

My weekend was quite full. After being bribed into the box on Friday by AJ, I headed in on Saturday for team WOD with Ev. We were joined by a good group of folks and led by Coach Larry. As my fifth workout for the week, I have to say I was a little sore!

kangaroo-warm-upWe warmed up with a similar warm-up from earlier in the week with two rounds of:

  • (we may have done a 200m run as well)
  • a 30 second squat hold
  • 10 PVC passthrus
  • 10 jumping squats (ugh!)
  • 10 Spider-man crawls
  • 10 scap push-ups

And then we divvied up into pairs. Ev paired up with KB. And I had fun with Caleb. We started with a pairs deadlift, so I was a little concerned. πŸ™‚ We started out with our own barbell, but dropped it in favor of using fewer bars and sharing more weights with Nick and Brent.

We took 10 minutes to establish a 3 rep max team deadlift. AndΒ I have to say — I was reluctant to know how many pounds of weight were on the bar. But by the end, we lifted 585# off the ground three times. Singles, not touch and go, but still – I was impressed. I don’t think I’ve ever looked at a bar with that much weight on it, let alone picked it up!

box-jump-failFrom there, we took off with the 25 minute AMRAP:

  • for 25 minutes, one partner jumps rope (50 doubles or 150 singles) or runs 200m while the other does max reps at whatever activity it happens to be – then the partners switch
    • Pull-ups and jump rope
    • Box jumps (30/24″ prescribed, but we mostly did 20″ and 24″) and running
    • Push press (115/85#) and jump rope
    • Sit-ups and running
    • Squat cleans (115/85#) and jump rope
    • Burpees and running

We started with box jumps because there were quite a few folks on the rig when we started. And it went like this:

  • (Me/Caleb) 20 20″ box jumps and he did 12 (ran 200m)
  • 15 push press, he did 25 (150 single-unders took longer than it should have for me!)
  • 31 sit-ups, he did 39 (ran 200m)
  • 6 squat cleans and he did 12 (150 singles were a bit better here)
  • 12 burpees and he did 28 (I was damn slow running at this point)
  • 15 pull-ups and he did 15 as well (150 singles)
  • — so that was one round and we started the next, with less than 5 minutes to go
  • 15 step-ups for me and he did 25 box jumps (another slow run)
  • 7 push press (damn the bar was heavy) and he did 13 (150 singles)

survived-didnt-dieThat was a full 25 minutes. Ran 800m and walked/ran 800m, and singles got easier as I got more tired. Hopefully I didn’t slow Caleb down too much!

When we were done, we ended up going to my 30 year high school reunion and I was surprised to say that most folks didn’t think I changed at all. πŸ™‚ But I was glad we got in a workout ahead of time — because we definitely didn’t on Sunday!

Great work Saturday folks!

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Gasping on the Floor

It’s been a while since a sprint workout has left me gasping on the floor. That happened TWICE during today’s workout. Geez!

Had my yearly physical this morning (spoiler alert: I’m still alive!), so didn’t make it in for a morning CrossFit class – but was able to squeak it in at the end of the day. So Ev, AJ, and I went in and WERE Coach Larry’s 4:45 class today.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe started with 2 minutes on the bike or rower (I chose rower and did nearly 500m), and then we did two rounds of:

  • 20 mountain climbers
  • 10 lunges with PVC pass-throughs
  • 5 dumbbell windmills per side (started with a 10# dumbbell in the first round and dropped it in the second)
  • 10 goblet squats (35# kettlebell)
  • 10 kip swings

From there we did some Sumo Deadlift High Pull and Push Press warm-up with a PVC pipe and an empty barbell before setting up for the workout:

  • 3 rounds of:
    • 1 minute of sumo deadlift high pulls
    • 1 minute of GHD sit-ups
    • 1 minute of push presses
    • 1 minute of GHD sit-ups
    • Rest 1 minute
  • Men 95#, Women 65#

1xpdhcWe scaled a little for Performance level:

  • 75# bar
  • 1st minute of GHD sit-ups to parallel on GHD
  • 2nd minute of GHD sit-ups I did on the floor with an abmat

And let me tell you… by the 2nd rest, I was on my hands and knees on the floor, gasping for air. By the end, I was back on the floor again, thankful it was over. This one kicked my tail.

  • Round 1 – 26 SDHP, 16 GHD to parallel, 22 push press, 26 abmat sit-ups – 90 reps
  • Round 2 – 17, 13, 16, 20 – 66 reps
  • Round 3 – 16, 12, 11, 18 – 57 reps
  • Total: 213 reps

1lnkhuI came out too fast in that first round and paid for it in round 2. πŸ™‚

Ev and AJ kicked butt however…

  • Evelyn: 269 reps (55# SDHP & PP, all abmat situps)
  • AJ: 181 reps (45# bar for first round, 35# after, full GHD sit-ups for 1 minute, 1 minute abmat sit-ups)

We were supposed to shoot for that 200 rep mark… Without that first round, I don’t think I would have managed to do that. πŸ™‚ Great work everybody!

Thanks for the encouragement, Larry!

A Little Team WOD Today…

Energy drain hit me something fierce today or I would have written this up earlier, but AJ and I made it to Team WOD this morning at Continuum. πŸ™‚

Coach Larry was leading the charge today, but we had a small core of dedicated folks ready to tackle the day’s WOD. We were joined by Jonathan, Brent, Bill, Heather, and new member Rob. One of the smallest team WOD groups we’ve had in a while, but we had fun anyway. πŸ™‚

crab-walk

We started with some foam rolling of quads and calves, then moved to PVC pass-thrus, PVC overhead squats, and a World Cup-inspired game involving all of us in a circle in crab position with a 10# med ball. The goal? To kick the ball out of the circle. It was actually quite fun and goofy.

Once we were done with that we broke into teams. The workout was built for teams of 2, but Jonathan, AJ, and I formed a team of 3 while Brent & Rob, Bill & Heather paired up. \

rogue-black-med-ball-web6_1The workout looked like this:

  • Buy In – 75 DU/150 Singles (Both Partners Do All)
  • 400M Med Ball Carry (20/14) – Pass Between Partners
  • 40 Box Jumps (24/20)
  • 40 Push Press (115/75)
  • 40 Front Squat (115/75)
  • 40 Med Ball Sit-Ups (Pass Between Partners)
  • 300M Med Ball Carry (20/14)
  • 30 Box Jumps (24/20)
  • 30 Push Press (115/75)
  • 30 Front Squat (115/75)
  • 30 Med Ball Sit-Ups
  • 200M Med Ball Carry (20/14)
  • 20 Box Jumps (24/20)
  • 20 Push Press (115/75)
  • 20 Front Squat (115/75)
  • 20 Med Ball Sit-Ups
  • 100M Med Ball Carry (20/14)
  • 10 Box Jumps (24/20)
  • 10 Push Press (115/75)
  • 10 Front Squat (115/75)
  • 10 Med Ball Sit-Ups
  • Cash Out – 75 DU/150 Singles

med-ball-partner-sit-upsBecause we had a team of 3, we arranged it a bit differently:

  • 95# bar for Jonathan & I, and AJ did 65# I think.
  • Jump rope buy-in
  • 400m med ball carry (20#)
  • 50s (20″ box jumps, push press, front squats, med ball sit-ups)
  • 300m med ball carry
  • 40s
  • 200m med ball carry
  • 30s
  • 100m med ball carry
  • 20s
  • Jump rope cash out

I did box jumps through the first couple of rounds (50s and 40s) and moved to step-ups after that. And we divvied up the reps each round in a variety of ways. I was happy it wasn’t 90 degrees outside as we moved with that med ball, let me tell you. πŸ™‚

Took us 33:59 to finish up. Brent & Rob finished about the same time and Bill & Heather finished well ahead of us. But we all kept moving right along.

Thanks for a fun workout today and good work everybody!

A Cheeky Little Workout

You never know what to expect when you get to a Team WOD on a Saturday. Today was led by Coach Larry and he did this exact workout while on a recent trip, so he knew exactly what we were in for. πŸ™‚

We had a great crew today – Nick & Lisa, Dan, Brent, Larry & Karen, Bill and his two kids, Lara, Heather, and Ev, AJ, and myself. I feel like I may be missing someone, so if so I apologize!

10am rolled around and we got going with the same warm up we did a couple of times this week with a run, bike, or row, then banded pull-aparts, push-ups to side-planks, jumping squats, a reverse grip hang from the bar, and some banded Samson stretches.

looks-easy-memeThe workout, as written, was:

  • 3 Person Teams
  • 15 Minute AMRAP #1
    • 3 Power Cleans (135/75)
    • 6 Box over Burpees (24/20″)
  • Rest 5 minutes
  • 15 Minute AMRAP #2
    • 10 Push Press (135/75)
    • 20 KBS (53/35)

We had a weird number of folks, so we ended up mixing up into groups of 2 or 3 instead of 3 or 4. As a result, I worked with Nick and Ev worked with AJ and Karen. Whole place was hopping pretty good. πŸ™‚

Started with some cleans and push-press warm-ups and then broke up to get our equipment.

weight-plates-299537_960_720Nick and I only shifted one thing in the workout, opting for a 115# bar instead of a 135# bar. But the rest was pretty close to what was there beyond the fact that I did 24″ step-ups instead of box jumps. We did break up the second AMRAP though – we did two rounds each of 5 push press and 10 kettlebell swings. Thank goodness we did too, because that was rough. Who knew KBS could be a limiting factor?!

The fun part with this one was that each of us had to go through the reps for the round to count a single round of the workout. So for the first 15 minutes that was 3 cleans and 6 box over burpees each. And in the second it was 10 push press and 20 kettlebell swings each. Usually it’s just as many times through as you can go with your partner(s), but this one was a little different.

kettlebell-swingSo how’d we do? Well, Nick was a great partner. He pushed me along the whole way through and we chugged right along.

  • AMRAP #1 – 8 rounds plus 3 reps (165 reps)
  • AMRAPΒ  #2 – 4 full rounds (240 reps)
  • Total – 405 reps

Not too shabby. I felt like I moved pretty well throughout the whole workout, which was good for me. I’m not a fan of burpees but slow and steady was the name of the game, even if Nick’s burpees were a lot faster than mine. πŸ™‚

Great work, Nick!

yay-team-memeMeanwhile, Ev, AJ, and Karen were plugging away too (as was everybody else). How’d they do?

  • AMRAP #1 – 5 rounds plus 9 reps (75# cleans, 20″ box jumps or step-overs) (144 reps)
  • AMRAP #2 – 3 rounds plus 53 reps (35# push press, 25# kettlebell) (323)
  • Total – 467 reps

They chugged right along!

Great work everybody and thanks for a fun team WOD, Larry!

A Bit Behind and the Jack WOD

I know it seems I’ve dropped off the radar for a few days. Things have been a bit crazy. We’ve started a new nutrition challenge. I’m working to do more active recovery during the week. Doing some out-of-the-box training to supplement and work on some deficiencies. And still getting into the box 2-3x a week.

calendarHere’s how the last few days have gone:

  • Team workout last Saturday (2-JUN)
  • Out-of-the-box training (mostly mobility work) (3-JUN)
  • Out-of-the-box training (lots of double under practice) (4-JUN)
  • Active recovery day – 2 mile walk with our dogs (5-JUN)
  • Out-of-the-box training (front squats & DB push press) (6-JUN)

And today we were back at the box for the first time in a few days… Woo!Β Ev & I arrived and worked out with Melissa, Caleb, and KB, with Coach Bill presiding. πŸ™‚

We started with a little cardio (run, row, or bike). I was the only person who chose the run — weird! Then it was some PVC pipe work and three rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) before doing some skill work.

Jack1MartinHero
Army Staff Sgt. Jack M. Martin III

Today was the hero WOD “Jack”:

  • Complete as many rounds as possible in 20 minutes of:
  • Competitor:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 115-lb. presses, 53# swings, 24-in. box
    • Women: 80-lb. presses, 35# swings, 20-in. box
  • Performance:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 95-lb. presses, 53# swings, 24-in. box
    • Women: 65-lb. presses, 35# swings, 20-in. box
  • Fitness:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box step-ups
    • Men: 65-lb. presses, 35# swings, 20-in. box
    • Women: 45-lb. presses, 25# swings, 15-in.box

Jack is named forΒ Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. (WOD originally appeared on mainsite here.)

time-371226_640So how’d we do? Well, we were shooting for 6-8 rounds in the 20 minute time period. Like most hero WODs, the idea is to push.

When we warmed up, I stuck with 20″ box jumps throughout, felt good with a 53# kettlebell, and tried 95# and 115# on the push press bar. Though I could do 115#, I knew after yesterday’s workout and my own shoulders that might not be a good idea, so I dropped back to 95#.

A few rounds in, Bill dropped a 35# on the floor in front of my box so I was slightly quicker on my box jumps. It helped a bit.

But the real thing that did me in was about round 3 when all ten of my push presses were up on my toes. My back really didn’t like that and gave me some grief every round afterwards, reminding me how poor that form was. I corrected it in round 4 — but it really didn’t help make it feel any better.

still-alive-memeResults:

  • I made it through 7 full rounds plus 5 push presses with 95# on the bar, a 53# kettlebell, and a 20″ box (with a boost from a 35# plate).
  • Ev made it through 9 rounds plus 5 with a 55# push press, 25# kettlebell, and a stack of four 45# plates to step up on.
  • Melissa, KB, and Caleb all made it through 9 rounds plus. And we were all flat on the floor after that pretty much.

It was a good workout for sure. Tomorrow we’re supposed to do a 5k run. I think I’m going to stick to active recovery with a 2.8 mile walk around the neighborhood instead. And Ev is talking about doing a 6k row or so that night.

Back to the box on Saturday for team WOD. Meal prep on Sunday. And then back at it next week. πŸ™‚

Great work 8:30 class!

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.

writinghand

The day started with my writing “seminar” at the box, with an attendance of one. πŸ™‚ Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. πŸ™‚

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. πŸ™‚

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

Bah, Monday

I was going to do a whole sarcastic play on the lyrics to “Fie on Goodness” fromΒ Camelot, but it was too much like work. πŸ™‚ So “Fie on Mondays, Fie!”

Anyway… it’s Monday. Again. Funny how that happens.

garfield-monday

Despite some frustrations with work and some concerns with daily life, doctors, taxes, and the usual crap, I made it in for an 8:30 workout. Why? Because I need the endorphins, dangit! Something has to make my morning better.

So the 8:30 crew for Coach Drea was — KB, Melissa & Todd, and Dave.

jumping-jacks-5JBrue-clipartWe kicked off the day with an interesting array of warm-ups:

  • 20 seconds of jumping jacks
  • 40 seconds of a quad stretch – 20 per side (sort of a runner’s lunge that stretches the back quad)
  • 20 seconds of air squats
  • 40 seconds of Samson stretch – 20 per side
  • 20 seconds of walkouts
  • 40 seconds of wide feet, dragging hands from one side to the other and back

Then a little barbell complex with an empty barbell:

  • 5 good mornings
  • 5 back squats
  • 5 elbow rotations (supposed to be both elbows at once, but I did one at a time)
  • 5 strict presses
  • 5 straight-leg deadlifts
  • 5 front squats

And the front squats at the end felt pretty good. We won’t talk about how the rest of it felt. πŸ™‚

sumoDeadlift5_NickStreet

After all that, we did some sumo deadlift high pull and push press skill work with an empty barbell and then put weight on to get to our working weight for the WOD. I started with 75#, then 95#, and finally 115#, but ultimately decided to go with 95# for the workout.

  • 7 minute AMRAP
  • 10 sumo deadlift high pulls
  • 10 push presses
  • 115/75#

Wasn’t quite sure how this was going to go. We don’t do a lot of SDHPs, and though I could do them at 115#, I’m quite sure I wouldn’t be able to go for long at that weight when paired with the push presses and going for reps. 95# was a much better plan.

And even with that plan, I was only able to get two rounds done in the first 2.5 minutes and 2.5 rounds done in the last 4.5 minutes. To say I slowed down would be an understatement.

survived-didnt-dieNot sure I just got too gung-ho out of the gate or the SDHPs just killed me. But I made it through 4 rounds + 10 SDHPs as time ran out.

Once we cooled down a bit, we did a bit more work:

  • 5-10 side planks with a twist (get into a side plank, then rotate the up arm down and under you as far as you can get, and then rotate back again)
  • and a plank + hollow body hold into a synchronized bear crawl

I was sweating like a pig after one round of each of those and we were supposed to do 5-10 rounds of each… I think I made it through 2.

So today was good. I ended up in a better mood until I went home and got back to my desk. I guess that was something at least. πŸ™‚

Thanks Drea! And great work 8:30 class!