Tag Archives: push press

More Than A Little Cardio

Yesterday was a much needed rest day, which meant I needed to get in for today’s team WOD and get moving again. πŸ™‚ Jimmy had just the thing… a cardio intensive team workout!

There were only a few of us today — Lisa & Nick, Caleb & Megan, and Melissa S — for Coach Jimmy today, but that was a good number for the workout he had planned.

We started with 3 rounds of:

  • 30 seconds of jumping jacks
  • 30 seconds of air squats
  • 30 seconds of squat-to-stand

And then we did some barbell warm-up of front squats, push press, and hang power cleans, before breaking into two groups and putting weight on the bar. Instead of teams of 2, we broke into two teams of 3 and it was guys vs. gals.Β 

  • 35 minute AMRAP, teams of 3, one team member working at a time
    • 75 calories on the assault bike
    • 50 calories on the rower
    • 25 front squats (135/95#)
    • 75 calories on the assault bike
    • 50 calories on the rower
    • 25 push jerk/push press (135/95#)
    • 75 calories on the assault bike
    • 50 calories on the rower
    • 25 hang power cleans (135/95#)

I worked with Nick & Caleb, who put 135# on the bar and I had a bar with 115#. Long story short:

Evil creature!Β 
  • the assault bike (aka “The Devil’s Tricycle”) was awful as per usual, unless your name was Caleb πŸ™‚ — we originally set out to do two sets of each of 15 and 10 calories respectively, but my knees were fried pretty quickly and I fell out of that, simply trying to do 10 calories each time I got on
  • the row wasn’t bad – I managed to consistently get a calorie almost every pull for a good while — we broke it into sets of 17 or 18 calories each and I usually left Nick 15 or 16 caloriesΒ 
  • and the barbell work wasn’t bad — we did sets of 4 and someone (usually me, with the lighter barbell) did sets of 5

We made it through one full round and into 4 push jerks/push presses (Caleb made quick work of 4 reps after Nick finished the row). I’ll call it 1 full round + 29 (25 front squats + 4 push presses).

I honestly have no idea who “won” the battle — we were all working hard. I felt bad about the assault bike though — definitely not my jam!

Great work everybody! Thanks Jim for a fun workout!

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Strength Day – Overhead Work

Yesterday was a doozy of a workout, so I was happy to see that today’s was a strength day! Huzzah!Β Made it in for the 9:30 workout with Coach Lara, Caleb, Nick, and Janiece, as the 8:30 class was heading out. We had a fun little group. πŸ™‚

old_windmillWe started with little warm-up:

  • 500m row
  • 10 PVC Passthroughs
  • 10 Inchworms
  • 10 Windmills
  • 10 Seated Forward Tables

And we bounced from there to some skill refresher on the strict press (or shoulder press), push press, and push jerk, with an empty barbell. From there we each found a rack, warmed up to our starting weight for strict press, and got going.

So how did it go?

  • Strict Press
    • 75# x3 (warm-up)
    • 95# x3 (warm-up)
    • 115#
    • 125#
    • 135#
    • 145#
    • 160# (fail)
    • (old one rep: 155#)
  • Push Press
    • 95# (warm-up)
    • 135# (warm-up)
    • 155#
    • 165#
    • 175#
    • 185# (fail)
    • 180# (fail)
  • Push Jerk
    • 135# (warm-up)
    • 155#
    • 165#
    • 175# (fail)
    • 165# (fail)
    • 155#

strict-press-illustrationSo my heaviest overhead movement was a 175# push press, followed by a 165# push jerk, and a 145# strict press. My old 1RMs (which still stand) are: 195# push press, 185# push jerk, 155# strict press.

As I told Lara, I didn’t really care about the weight too much. But she said my form was pretty good, so that made me happy. And I moved some weight and had fun. What more could I ask for?

Meanwhile, Nick, Caleb, and Janiece all had some nice lifts too. πŸ™‚ Great work everybody! And thanks Lara for the encouragement!

Post-workout Nutrition Check-in

So it’s been a month since I started back with some nutrition coaching with Drea and time to check in and get measured. My measurements didn’t move much, largely because I was incredibly uneven across the month of October. To say that we have been crazy in the last 4-6 weeks would be an understatement.

  • 2-OCT-2018 – 220.4#, 22.1% Body Fat
  • 6-NOV-2018 – 221.8#, 22.3% Body Fat

tom-Bathroom-scale-800pxWe had a long chat about a number of topics, but I ended up with some goals to work on:

  1. Get some help with meal prep from the girls. Ask each to prepare one item each week (roast veggies, crock pot or insta-pot something, chop something, etc).
  2. Commit to making breakfast for myself every day after I feed the dogs at 6am.
  3. Commit to writing in my journal every night at bedtime to help wind down.
  4. Pick 1 meal from the meal plan to duplicate during the week.

And I’m still tracking “points” for myself:

  • 1 point for a workout or yoga class
  • 1 point for double-under practice
  • 1 point for using the crossover symmetry bands
  • 1 point for a “good” meal (no bread/tortilla, more veggies, more protein, etc.)
  • (new) 1 point for checking in with Drea (once a month)
  • (new) 1 point for any sort of meal prep

Today for example, before dinner, I have 5 points (breakfast, lunch, workout, meet with Drea, and insta-pot chicken for shredding). Compare that to this past Saturday night where I ate like crap, hardly moved (we drove 250 miles), and I had quite a bit of wine and champagne to drink. That scored me a big fat zero. πŸ™‚

Most days have been in the 2-4 point range, with a few 1s in there too. I’ve been pretty uneven. We’ll see if I can do better in the next 30 days. Like all of life, it’s a work in progress.

Thanks Drea for helping get me back on track and the good chat!

Forearms are swole!

Made it for the 8:30 workout this morning with Coach Drea, Melissa S, Melissa, Emily, Rebecca, and Bri. We were ready to get “swole” on a Monday morning apparently. πŸ™‚

yoga-down-dog-2We started with two rounds of:

  • 1 minute of single-unders or double-under practice (no double-unders were harmed during my double-under practice in the second round)
  • 30 second straight-arm plank hold
  • 30 seconds of banded pull-aparts (green band)
  • 30 seconds of hands-on-box shoulder stretch (like child’s pose, but arms are raised so your head can dip below parallel with the shoulders)

After that we moved to talk about push presses (empty barbell warm-up and then added weight to get to our starting weight). I warmed up with 95# and set up at 115# with the ability to strip off 20# when it got to be too much.

And then we moved to the rig… Strict pull-ups are not really my jam. I tend to do them with a grip like chin-ups rather than an over-hand pull-up grip. And weighted ones? Well, that’s definitely a challenge. But with the chain belt on, I tested with some 25# weighted pull-ups and then got ready for the performance weights (30/20/10#)…

PullupThe workout itself was simple:

  • 5 minute AMRAP
  • 3 minute rounds with 2 minute rest
    • Performance
      • 20 push presses (115/5#)
      • and max effort weighted pull-ups (30/20/10# weighted, then strict, then kipping or 15/10/5# weighted, then strict, then kipping)
    • Fitness
      • 20 push presses (95/65#)
      • max-rep jumping pull-ups

So my workout went something like this:

  • Round 1 – 20 push presses @ 115#, 6 strict chin-up style pull-ups with 30# weight (one at a time) (push press I did 17 in a row, then dropped, then did last 3 – that was probably a poor choice)
  • Round 2 – 20 x 115#, 5 strict pull-ups with 20# weight (left forearm was blowing up at this point and causing all sorts of entertaining problems) (did 10 push-presses in a row, then 5, then 3, then 2)
  • Round 3 – stripped off 20# and moved to 20 x 95#, did 6 weighted strict pull-ups at 10# (one at a time) – (same rep scheme as round 2 for push press)
  • Round 4 – 20 x 95#, 8 strict pull-ups one at a time
  • Round 5 – 20 x 95#, 15 kipping pull-ups
  • Total pull-ups: 40

We’ll see if I can move my left arm tomorrow. πŸ™‚ But I was happy I was pretty consistent round to round. That’s the most weighted pull-ups I’ve ever done I think.

Not bad for a Monday! Thanks Drea and good work 8:30 class!

Team WOD Saturday plus Monday

We get another twofer today. πŸ™‚ I worked out on Saturday morning at Team WOD with AJ because her game got moved to later in October — and then I started the week with a Monday workout. Can’t say I moved much in-between, but hey. πŸ™‚

Team WOD

We had a small but solid contingent at Team WOD on Saturday with Coach Isaac. AJ worked out with Carrie, Katie, and Carrie’s neighbor. And I worked with Brent & Nick. Caleb, Shaun, and Stacy worked together and there was another group as well.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upIsaac started with two “fun” warm-ups… The “circle up with PVC pipes and shift left or right” game. If a PVC pipe fell, we did 3 burpees. And then we did a partner warm-up where one partner sat on the floor and extended their arms while the other partner jumped over one arm, their legs, and the other arm, counting that as a rep.

I will admit — I stepped over AJ’s arms and jumped over her legs — and when it was my turn, I laid on the floor so she could just jump over me on the floor. I don’t trust my own jumping abilities and didn’t want to be responsible for breaking AJ. πŸ™‚

After that, we grouped up. Nick & Brent were kind enough to have me in their group and I don’t think I slowed them down too much all things being unequal.

 

run-thought-they-said-rumThe workout was:

  • Run 800m (entire team)
  • 150x Box jumps 30/24/20 inch
  • 75x Push press #135/#95
  • 125x Pushups
  • 125x Situps
  • 150x Overhead walking lunge steps #45 or #35 plate
  • Run 800m (entire team)

We did 24″ box jumps or step-ups and I only did a 95# bar for push press and a 25# plate for overhead walking lunges, but hung in for the most part.

We finished in 33:51.

  • They set a great pace for the first 800m jog, which meant I never actually stopped — that’s a first. Usually I stop somewhere. That wasn’t the case on the second 800m but I only walked a portion. πŸ™‚
  • Box jumps were all step-ups for me to the 24″ box and they felt ok in sets of 10 or 15
  • Push presses with 95# were good – two sets of 10 and one of 5
  • Push-ups, I did sets of 10 – they did longer sets, but I did what I could. πŸ™‚
  • Sit-ups, I banged out 25 reps two or three times
  • Overhead walking lunges, I did four sets of 15 steps with the 25# plate and they did the rest – not my favorite movement

Big thank you to Brent & Nick for slowing down a bit for me – they usually fly through this stuff. πŸ™‚ It was a good workout!

Monday, Knee Raises and Wall Walks

This morning we had a pretty good class for Coach Drea – Lara, Melissa, Melissa S, Carrie, and Dave.Β  We did a couple of rounds of:

  • 90 seconds of single-unders (double-under practice in the second round)
  • 30 second hollow body hold
  • 10 inchworms (was supposed to be a push-up at the bottom — oops, I didn’t push-up)
  • 5 v-ups (mine were more like knee tucks)
  • 10 PVC pass-throughs

toes-to-bar-big-shoesAnd then… Drea had Lara demonstrate some of the variations for handstand walks and toes to bar. We did a few of each modification along the way.

The workout was:

  • 10 minute AMRAP
  • Performance
    • 10 toes to bars
    • 25 foot handstand walk
  • Fitness
    • 10 hanging knee raises
    • 2 wall walks

Some days I can do T2B, but today wasn’t one of them. I did attempt a few and got my feet to the bar on a few of those, but mostly I decided that attempting knees to elbows was probably a better approach. Wall walks were harder than they should have been today, but I managed the 2 per round slowly. πŸ™‚

Ultimately I got through 5 rounds, so I’ll take that. Not a bad Monday workout. πŸ™‚

Now… back to work! Good work everybody!

Twofer #2 of the week

Yes, life has thrown me more curve balls this week but though I haven’t been as on top of writing up workouts as I would like, I have been getting to them (and through them) so I’ll take that.

scarab-2490586_1280
My week in a nutshell — Big Turd Keeps on Turnin’…

Wodding Wednesday

So Wednesday night I made it in for a 4:45 class with Coach Nicole, Steve, and Katie. And though I knew what the workout was, I am never sure of the warm-ups or cool-downs with Nicole. πŸ™‚

I have to admit that (like many folks, it seems), Monday’s workout really kicked my butt. Literally and figuratively. My quads and hamstrings were royally ticked off. We started with a jog I think and did bits and pieces of the warm-up as designed, with some additional bits and pieces to help with shoulders and hips.

Shoulder-to-OverheadAnd let me say I wasn’t sure I was heading in on Wednesday or not. Last week it was also a running WOD and I didn’t make it.

From there we were off to the races with some push jerk and push press refresher before warming up to our working weight. 135# seemed pretty risky to me, so I warmed up to 115# and called it good there.

The workout?

  • 3 rounds for time
    • Run 400m
    • 10 shoulder-to-overhead (135/95# Performance, 95/65# Fitness)

Time domain? Somewhere between 8 and 10 minutes.

So how’d I do with 115#? Well… not as bad as I thought I might. πŸ™‚

survived-didnt-dieMy time was 9:09 and I tied Katie. πŸ™‚ Steve was faster by almost a minute I think. My runs were slow, but my S2OH weren’t too bad until that last round when I had to drop the bar at rep 8, then re-clean and do two more reps.

Honestly my first round felt good. The run was solid and all 10 reps were pretty good push jerks. After that, the wheels started coming off a little bit. Runs got slower and S2OH got sloppier.

And when we were done? Nicole had us do some post-workout work on our hips and quads. I was sweating more during the post-workout than I did during the workout itself. πŸ™‚

Thanks Nicole and great work 4:45!

Chelsea Thursday

Um. Whoever came up with the Chelsea workout must really like Cindy.

crossfit-girls-wod-thumb

Again, today I wasn’t sure I was going to make it in. A combination of lack of sleep (3 hours just isn’t going to cut it) and overall body soreness from the rest of the week (I blame Monday) really laid me a bit low this morning. And then… I felt like the dung beetle again at my desk.

dung-beetle

So I found myself at the box at 8:30 with Coach Lara, Ev, Todd & Melissa, Dallen, Caleb, Bri, Carrie, and KB. Did it change the fact that I was sore as hell? No. But it did get me moving. πŸ™‚

We did the warm-up as written for a couple of rounds:

  • 30 sec high knees
  • 30 sec butt kickers
  • 10 leg swings, each leg – forward/back and side to side
  • 200m jog
  • 10 walking lunge steps with PVC pass through
  • 10 push ups into a 30 sec downward dog hold

I’m not going to lie… I was hurting during the warm-up. The walking lunges became a single walking lunge and 5 PVC pass-thrus on each side the first time. And I skipped that step the second round so I could put on my knee sleeves. My left knee did not like touching the ground and was very cranky after that, so I didn’t repeat it. πŸ™‚

PullupFrom there, we did a short pull-up skill sequence, talked about push-ups, grabbed some medicine balls to use as squat targets, and discussed scaling options.

  • Chelsea
  • Every minute on the minute for 30 minutes perform:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

The scaling option for Fitness was 20 rounds of 3-6-9 with some combination of jumping pull-ups, knee push-ups, and air squats.

if-you-die-walk-it-off-captain-america

Many of us opted for 3-6-9 with full pull-ups, push-ups, and squats – to try and go for 20-30 rounds. And I kept up with that pace for a while. πŸ™‚

I made it to 20 rounds of 3-6-9, but had to scale my full push-ups to knee push-ups after round 10. But I managed to keep that pace and finish in 30-45 seconds all the way through those 20 rounds.

And when I was done — I walked out to do an 800m walk. Everybody else did another 10 rounds. My body was saying enough. I was happy to get that far. πŸ™‚

Great work 8:30 class and thanks Lara!

Another Catch-up Post Twofer

Seems I’ve been writing a lot of these of late. Work and life are conspiring to keep me busy. Here’s the last couple of workouts, plus we did yoga with V on Friday night (thanks V!)!

Saturday Team WOD

Saturday morning, Ev and I headed in for Team WOD at 10am. And we weren’t alone. There were 8 teams all together – mostly teams of 2, maybe a team or two of 3 people. But the place was definitely hopping. Caleb & Megan, Heather, Brent, Jimmy, Nick & Lisa, and a whole bunch of other folks. πŸ™‚ Coach Drea had her hands full!

1zdjhy

After warming up a bit (400m jog, some other things) it was time to pick teams. It looked at first like I would be on a team of 3 with a couple of other guys, but Ev and I decided to work together and we took it slow and steady the whole way through.

  • 2 person teams
  • Cash in – Row 2000 meters
  • 25 push press #135/#95
  • 25 burpees over the bar
  • 25 deadlift #135/#95
  • 25 burpees over the bar
  • 25 thrusters#135/#95
  • 25 burpees over the bar
  • 25 front rack lunges #135/#95
  • 25 burpees over the bar
  • Cash out 2000 m bike

pablo (4)Ev and I started on the bike and ended with the row. She used a 65# bar for everything except for a few deadlifts she did with my bar. I used 95# for everything except for the front rack lunges – I dropped the bar on those.

Bar over burpees were awful. The bike to start was rough. But surprisingly it was the row at the end that smoked me.

We finished in 30:45 and I was happy to be done. πŸ™‚

Monday’s Metcon – Shoulders and Knees

This morning it was me, the two Melissas, and Bill with Coach Drea at 8:30. And I have to say I was not excited about this one. The numbers and movements are not among my strongest and I knew my body was going to object. πŸ™‚

kangaroo-warm-upWe started with two rounds of the warm-up:

  • 1:30 rowing
  • 10 walking lunges
  • 10 reverse grip PVC passthroughs
  • :30 plank walk up

90 minutes of rowing? No worries. I managed about 18 calories the first round and sprinted to 25 in the second. Walking lunges? Bah. Reverse grip pass-thrus – these were a challenge. I couldn’t get past my elbows – very awkward. And the 30 second plank walk-ups? Interesting – plank, then down to elbows, and back up again.

Good warm-up. Definitely tests flexibility and gets things moving.

body-weight-movementsBut then… we had to face the rest of the workout.

  • Metcon for Total Time
  • For time:
    • walking lunge
    • push-ups
    • medicine-ball cleans
    • pull-ups
    • walking lunge
  • Competitor: 100m, 100 reps, 100m, 20/14# medicine ball
  • Performance: 75m, 75 reps, 75m, 20/14# medicine ball
  • Fitness: 50m, 50 reps, 50m, 20/14# medicine ball

Walking lunges are never going to be one of my favorite movements. The fact that my knee has to touch the ground over and over again just tweaks everything from top to bottom. And then just the sheer volume of reps in-between with two shoulder-intense movements like push-ups and pull-ups, plus med-ball cleans.

bodyweight_walking_lungeYeah, this was not something I looked forward to attempting. I seem to recall trying to get through 100 push-ups for time with Isaac & Bill one day and struggling mightily. Add to that hundreds of reps of other movements and yeah… Ugh.

So how’d it go?

  • Performance reps:
    • 75m walking lunges outside
    • 75 push-ups (started with 10 and did sets of 5 mostly, happy to say I didn’t drop to knee push-ups)
    • 75 med-ball cleans (20# medicine ball – sets of 5-10)
    • 75 pull-ups (started with a set of 10, then a set of 5, then dropped to ring rows for the remainder – sets of 5 for the most part)
    • 75m walking lunges – more awful than the first set
  • Final time: 33:06 (or so)

The switch from pull-ups to ring rows was not unexpected. My knees were ticked after the first round of walking lunges and my shoulders were fried before the end of the push-ups. The med-ball cleans added insult to injury, and the pull-ups were bound to fall apart.

survived-didnt-dieI was more surprised I think that Melissa, Melissa, and Bill all crushed the walking lunges and left me in the dust. The final 75m, I started before any of them and was still the last one done. They are uncomfortable, slow, and still better than they were 5 years ago.

Ultimately, I’m just happy that I finished this one.

Thanks all!

Fight Gone Better?

This past Saturday we did Saved by the Barbell and we had every intention of doing yoga on Sunday, but didn’t quite make it. Monday morning we did a workout with some friends in a garage before heading up to Denver for a family BBQ, so I’m going to count myself lucky that I got one rest day in over the “long” weekend. πŸ™‚

burpees-suck-white-e1415664950623And today, we’re back at it again at Continuum with… another Fight Gone Bad? We sort of did one of these on Saturday and it was rough. Wasn’t quite sure how today’s was going to go. But we had a pretty big class today for Coach Lara at 8:30… Drea, Nancy, Marino, Nick, Caleb & Andy, Melissa, and Bri.

We started with a one round warm-up to get things moving:

  • 200m jog
  • 15 air squats
  • 10 lateral lunges
  • 20 slow PVC pass-throughs
  • 15 abmat sit-ups
  • 10 burpees (they weren’t really that bad today – much better than Saturday anyway)

From there we grabbed an empty barbell and did a mess of sumo deadlift high pull warm-up before some push presses. Added some weight (not much today) and then did some wall ball work with wall ball front squats, wall ball push presses to target, and then full wall balls. Tossed in a few box jumps for good measure — and we were sort of ready for today. πŸ™‚

fight-gone-bad-wodwellSo if you don’t remember Fight Gone Bad, it was like this today:

  • AMRAP – 3 rounds for max reps:
    • 1 minute of wall balls
    • 1 minute of SDHPs
    • 1 minute of box jumps
    • 1 minute of push presses
    • 1 minute of rowing for calories
  • Competitor/Performance – 20/14# wall balls, 75/55# SDHP and press, 20″ box
  • Fitness – 10/6# wall balls, 45/35# SDHP and press, 15/12″ box

Last time I did this workout was January 2016 (Fight Gone Worse). Apparently I did Rx for everything but box jumps, which I shifted to step-ups after a round. And I got a total of 197 reps. Today was pretty much a repeat, but with more reps. πŸ™‚

This time, I did a little better. Caleb, Andy, Nick, and I started at the row and worked down the list after that (wall balls, SDHPs, etc) so we could stagger a bit to get everybody on the rowers. Some folks started at the wall balls. Others started with box jumps. I stuck with 75# on the bar and a 20# wall ball and did 20″ box jumps in the beginning.

  • round 1 – 83 reps (box jumps)
  • round 2 – 75 reps (step-ups)
  • round 3 – 70 reps (step-ups)
  • Total: 228 reps

rockypr-300x213That’s a PR of 31 reps over doing it two years ago. And since I did 196 with the different format FGB on Saturday, it was 32 reps over that as well. That’s a good amount. πŸ™‚

Yeah, I’ll take that. πŸ™‚ Lara said to shoot for 220-280, but that Drea mentioned 300 as a goal. Considering I didn’t even hit 200 the last few times I did it, I was happy to get into the low end of the 220-280 spectrum. πŸ™‚

Great work everybody! I think Caleb was in the 300 range and a few others were around 240-260, so everybody was moving right along.

Thanks Lara for the encouragement!