wednesday! the hump day.
tired this am. snoozed it once and thought about rolling over, but got up!!
fired down to the gym and found it.....closed!
new guy must have over slept! yikes. calls and texts were sent and we eventually got in a bit late.
needless to say it didn't help fire up my motivation level...
argh..
kind of went off the reservation today. played it by feel.
warm up
run 1 mile. 8:00
felt solid just needed to wake up the legs a little. sore from yesterdays lunges. i hate those...
baseline
kettlebell circuit
5 rounds w/35#
10- american swings
10- hand to hand swings
10- right arm snatch
10- left arm snatch
20- sumo dead lift
20- goblet squats
worked thru this at a solid pace. rested 30sec or so between rounds.
legs were cooked from yesterday and felt good to open them up a little.
this was a nice little circuit. may revise this and use it in the future.
Strength
push press
10-45
10-95
8-115
6-135
4-145
3-155
3-165 -bad 2nd rep and 3rd was rough.
----
stopped there. 165 was heavy and didn't have a good shot at it. form was breaking down.
little off today. sure yesterdays workout played a role. not to bad for a 3 rep. would have liked to get 180 but hey sometimes it just ain't happening.
durability
3 rounds
3- push press @ 135
20- hand release push ups
- worked thru this quick a a finisher. needless to say the shoulders are done.
plyo
mobility.
spent some time loosening up the tight legs.
going to hit it hard tomorrow am. will make up todays sealfit workout which has one of the best in it. hoorah!
peace.
Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
Wednesday, May 4, 2011
Friday, April 8, 2011
Friday 4-8-11
TGIF!!
up and out early. nice crisp Friday am. hopefully we are starting to get into some actual spring like weather!!
warm up
run 2 miles
8:05 pace. solid. foot is 98%. felt good.
Baseline
AFAP
30-20-10
wall balls
push ups
3:00+/- on the wall clock.
no rest between rounds. all rounds unbroken. powered thru. wall balls were a good opener for the legs which felt much better today but still a little tight.
Strength
Push Press
10x45
10x95
8x115
6x135
3x155
1x165
1x175
1x180-fail
felt solid thru the 165. 175 was heavy. had a little trouble with it but then got a solid locked out rep.
went up to 180 and couldn't get it locked out. stalled and had to put it down. bummer. thought i would get more than that but hey its been a solid week.
Stamina
5 rounds not timed
3 push press at 140
10 sumo-deadlift high pulls 95#
worked thru this quickly but not for time. just consistently. felt solid all the way.
sdlhp's are a goat. just not a huge fan but felt pretty solid and got them done.
Work Capacity
10 rounds for time
10- 95# thruster
10- cf push ups
17:00 +/-
holy smoker. knew this going in but yeah, it was rough. subbed the CF push ups for ring push ups as i have no rings. think it was a similar effect. brutal.
rounds 1-3 were brutal. 4-5 were survival. wanted to stop after 5 but kept it up and finished out the 10 rounds. solid! huge mental battle to just keep working. split the thrusters after the first couple rounds into 6/4, all the push ups were unbroken.
felt pretty good about the time. thrusters were solid and the shoulders were smoked of course from all the previous work.
good stuff. always a huge boost to power through when you want to quit. especially when you are alone. easy to walk away from the bar. much more difficult to gut it out. good stuff.
plyo
foam roll
that's it for Friday am. hopefully not as stressful at the office today!!
peace!
up and out early. nice crisp Friday am. hopefully we are starting to get into some actual spring like weather!!
warm up
run 2 miles
8:05 pace. solid. foot is 98%. felt good.
Baseline
AFAP
30-20-10
wall balls
push ups
3:00+/- on the wall clock.
no rest between rounds. all rounds unbroken. powered thru. wall balls were a good opener for the legs which felt much better today but still a little tight.
Strength
Push Press
10x45
10x95
8x115
6x135
3x155
1x165
1x175
1x180-fail
felt solid thru the 165. 175 was heavy. had a little trouble with it but then got a solid locked out rep.
went up to 180 and couldn't get it locked out. stalled and had to put it down. bummer. thought i would get more than that but hey its been a solid week.
Stamina
5 rounds not timed
3 push press at 140
10 sumo-deadlift high pulls 95#
worked thru this quickly but not for time. just consistently. felt solid all the way.
sdlhp's are a goat. just not a huge fan but felt pretty solid and got them done.
Work Capacity
10 rounds for time
10- 95# thruster
10- cf push ups
17:00 +/-
holy smoker. knew this going in but yeah, it was rough. subbed the CF push ups for ring push ups as i have no rings. think it was a similar effect. brutal.
rounds 1-3 were brutal. 4-5 were survival. wanted to stop after 5 but kept it up and finished out the 10 rounds. solid! huge mental battle to just keep working. split the thrusters after the first couple rounds into 6/4, all the push ups were unbroken.
felt pretty good about the time. thrusters were solid and the shoulders were smoked of course from all the previous work.
good stuff. always a huge boost to power through when you want to quit. especially when you are alone. easy to walk away from the bar. much more difficult to gut it out. good stuff.
plyo
foam roll
that's it for Friday am. hopefully not as stressful at the office today!!
peace!
Tuesday, February 22, 2011
Tuesday 2-22
after a long weekend off here we go again.
still a little off from whatever bug had me tapped out but getting better.
starting a new protocol today
SEALFIT
may be biting off more than i can chew but that has never stopped me before!
"unstoppable"
warm up
run 1 mile
baseline
4 rounds sealfit complex
6 powerclean jerk
6 power snatch overhead squat
75-85-95-105
- snatches got heavy. cleans and jerks were solid. great opener.
work capacity
run 1 mile
20min amrap
5 pullups
10 push ups
15 squats
run 1 mile
- felt like crap at about 9 rounds. almost stopped at 10 but soldiered on to 15.
-took 15 minutes to get them done and moved on to the run so it was only a 15amrap.
-still feeling the effects of the flu/allergies i was hit by last week. erred on the side of caution.
- self score? c-
strength
push press
9-6-4-3-1-1
95-115-135-145
155
175
-felt strangely comfortable for being so cashed out at this point.
-definitely had a few more pounds in those singles but again erred on the side of caution
stamina
3 rounds
4 push press @ 135
10 crossfit push ups
50m bear crawl
-solid here. time was running short so had to push thru these to get it done.
-bear crawl was an interesting twist.
thats all i had time for.
good stuff. i can certainly see the mental element here. the workout was in my head the whole time. interesting.
going to stick to it for a while and see where it takes me.....
peace!!
still a little off from whatever bug had me tapped out but getting better.
starting a new protocol today
SEALFIT
may be biting off more than i can chew but that has never stopped me before!
"unstoppable"
warm up
run 1 mile
baseline
4 rounds sealfit complex
6 powerclean jerk
6 power snatch overhead squat
75-85-95-105
- snatches got heavy. cleans and jerks were solid. great opener.
work capacity
run 1 mile
20min amrap
5 pullups
10 push ups
15 squats
run 1 mile
- felt like crap at about 9 rounds. almost stopped at 10 but soldiered on to 15.
-took 15 minutes to get them done and moved on to the run so it was only a 15amrap.
-still feeling the effects of the flu/allergies i was hit by last week. erred on the side of caution.
- self score? c-
strength
push press
9-6-4-3-1-1
95-115-135-145
155
175
-felt strangely comfortable for being so cashed out at this point.
-definitely had a few more pounds in those singles but again erred on the side of caution
stamina
3 rounds
4 push press @ 135
10 crossfit push ups
50m bear crawl
-solid here. time was running short so had to push thru these to get it done.
-bear crawl was an interesting twist.
thats all i had time for.
good stuff. i can certainly see the mental element here. the workout was in my head the whole time. interesting.
going to stick to it for a while and see where it takes me.....
peace!!
Friday, July 30, 2010
TGIF
race day approaches.
i think its worse promoting than racing. way more stressful.
up before the alarm this am which was good as next week its back to regular work schedule. no more rolling over for an extra 15mins as i have an extra hour in the gym. boo.
treadmill warm up
run 1.5
good pace. 8:30. just trotting along.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used 3 different types of pullups. kip, chin, and hammer grip
push ups were ok. little stiff
squats no big deal
strength
press/push press
10x45
10x95
5-5-5-5-5
115
135
145
155
160-4
these felt good. did a few shoulder mobility drills prior to loosen up. think it helped out.
155 felt heavy but locked out all the reps
160 i missed locking out 1 rep and tried to make it up at the end but couldn't get it.
making progress here.
WOD
bored from sealfit.
frog complex
6 rounds at 95#
6 reps per round of
squat clean
thruster
back squat
back thruster
goal is to stay smooth and not put the bar down.
do 1 round every 3 minutes for 6 rounds
these were a great post press wod. really finished off the shoulder/back well.
got a little heavy on reps 4-5-6 in the last couple rounds.
all rounds unbroken.
CFE WOD
4x400m
rest 1 minute between
ran these at 6:20, 6:00, 6:00, 5:45 pace
really cranked it up. wanted to see what kind of pace i could handle here. felt pretty good for having pretty blown legs. kept the strides short as its easy to get into bad form on the treadmill.
need to explore the local track. start to do these outside.
stretch
roll
yoga/stretch
i use the term yoga lightly as i am just experimenting with certain moves designed to help stretch problem areas. hopefully it helps. seems to be a bit. been rolling the heel with a tennis ball as well during the day at work which seems to help and at night with a frozen water bottle. its always worst at night after work. was pretty good this am though.
big DH40 weekend.
will be very busy. we'll see what happens!
peace
i think its worse promoting than racing. way more stressful.
up before the alarm this am which was good as next week its back to regular work schedule. no more rolling over for an extra 15mins as i have an extra hour in the gym. boo.
treadmill warm up
run 1.5
good pace. 8:30. just trotting along.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used 3 different types of pullups. kip, chin, and hammer grip
push ups were ok. little stiff
squats no big deal
strength
press/push press
10x45
10x95
5-5-5-5-5
115
135
145
155
160-4
these felt good. did a few shoulder mobility drills prior to loosen up. think it helped out.
155 felt heavy but locked out all the reps
160 i missed locking out 1 rep and tried to make it up at the end but couldn't get it.
making progress here.
WOD
bored from sealfit.
frog complex
6 rounds at 95#
6 reps per round of
squat clean
thruster
back squat
back thruster
goal is to stay smooth and not put the bar down.
do 1 round every 3 minutes for 6 rounds
these were a great post press wod. really finished off the shoulder/back well.
got a little heavy on reps 4-5-6 in the last couple rounds.
all rounds unbroken.
CFE WOD
4x400m
rest 1 minute between
ran these at 6:20, 6:00, 6:00, 5:45 pace
really cranked it up. wanted to see what kind of pace i could handle here. felt pretty good for having pretty blown legs. kept the strides short as its easy to get into bad form on the treadmill.
need to explore the local track. start to do these outside.
stretch
roll
yoga/stretch
i use the term yoga lightly as i am just experimenting with certain moves designed to help stretch problem areas. hopefully it helps. seems to be a bit. been rolling the heel with a tennis ball as well during the day at work which seems to help and at night with a frozen water bottle. its always worst at night after work. was pretty good this am though.
big DH40 weekend.
will be very busy. we'll see what happens!
peace
Thursday, April 8, 2010
Thursday
great weather day yesterday. took the kids and some cub scouts for a hike at a local park after work. had a blast. great way to end the day.
up early this am but let the alarm go off and snoozed it once.
left hamstring a little sore but the right heel is better.
treadmill warm-up
run 1.5 miles
only 1.5 this am. wanted to keep it short. felt good and could have easily thrown down a few extra miles but wanted to focus on other stuff. trying not to burn out on the running. liking what its doing and don't want to get sick of it.
really wish we had a rower at the gym.
strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
standard non sense here. moved fast and felt good. push ups were a breeze, pull-ups kept strict, and the sit ups were the same, hard after a couple rounds.
WOD
D.T.
5 rounds
155# deadlift 12 reps
155# hang power clean 9 reps
155# push jerk 6 reps
this is a monster of a workout as rx'd. i really fought with what to do with the weight on this. 155 is too heavy for the rep scheme for me. thought about going fairly light and trying to speed it up.
ended up with 135. this was HEAVY. yeah H-E-A-V-Y!! after the first round i wasn't sure what to do. maybe i needed to drop it down. fuck it! kept going. the hang power cleans were the hardest. the push jerks, which i did as push presses were heavy but doable. by the 3rd round i sort of got my rhythm on the hang power cleans. they might have been a little ugly but i got the weight up.
this was a beast. 24 minutes, 5 rounds, 135 pounds.
kicked my ass!
should be a mainsite rest day tomorrow so will have to formulate a plan.
peace
up early this am but let the alarm go off and snoozed it once.
left hamstring a little sore but the right heel is better.
treadmill warm-up
run 1.5 miles
only 1.5 this am. wanted to keep it short. felt good and could have easily thrown down a few extra miles but wanted to focus on other stuff. trying not to burn out on the running. liking what its doing and don't want to get sick of it.
really wish we had a rower at the gym.
strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
standard non sense here. moved fast and felt good. push ups were a breeze, pull-ups kept strict, and the sit ups were the same, hard after a couple rounds.
WOD
D.T.
5 rounds
155# deadlift 12 reps
155# hang power clean 9 reps
155# push jerk 6 reps
this is a monster of a workout as rx'd. i really fought with what to do with the weight on this. 155 is too heavy for the rep scheme for me. thought about going fairly light and trying to speed it up.
ended up with 135. this was HEAVY. yeah H-E-A-V-Y!! after the first round i wasn't sure what to do. maybe i needed to drop it down. fuck it! kept going. the hang power cleans were the hardest. the push jerks, which i did as push presses were heavy but doable. by the 3rd round i sort of got my rhythm on the hang power cleans. they might have been a little ugly but i got the weight up.
this was a beast. 24 minutes, 5 rounds, 135 pounds.
kicked my ass!
should be a mainsite rest day tomorrow so will have to formulate a plan.
peace
Wednesday, March 24, 2010
Wednesday rest?
nah! no rest here. figured i would get a run in and maybe work on a weakness.
trolled around for a workout and settled on one i checked out yesterday from gunx crossfit.
need to get my shoulders stronger if i have any hope of doing handstand push-ups. and also just to try to round out a weakness.
treadmill
run 2 miles
good 2 mile jaunt. not the fastest but solid. legs a little sluggish.
strength warm up
2 rounds
15 push ups
15 air squats
just to get the body ready.
push press warm up
10x45
8x75
6x105
push press
5-3-3-1-1-1
5x135
3x145
3x155
1x165
1x170 PR!
1X175 fail
1x155
these felt good. new pr! they were push presses, not true press but were are getting there! think i could get 175. 165 went up a little tough but 170 went up good. happy with the progress here.
fairly easy day.
back at the mainsite grind tomorrow!
trolled around for a workout and settled on one i checked out yesterday from gunx crossfit.
need to get my shoulders stronger if i have any hope of doing handstand push-ups. and also just to try to round out a weakness.
treadmill
run 2 miles
good 2 mile jaunt. not the fastest but solid. legs a little sluggish.
strength warm up
2 rounds
15 push ups
15 air squats
just to get the body ready.
push press warm up
10x45
8x75
6x105
push press
5-3-3-1-1-1
5x135
3x145
3x155
1x165
1x170 PR!
1X175 fail
1x155
these felt good. new pr! they were push presses, not true press but were are getting there! think i could get 175. 165 went up a little tough but 170 went up good. happy with the progress here.
fairly easy day.
back at the mainsite grind tomorrow!
Monday, March 8, 2010
Monday
main site rest day.
i missed saturday so wanted to get in a workout and had thought about doing a make up.
fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.
no run warmup.
resting injured foot.
strength warm up
3 rounds
20 push ups
15 air squats
shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress
push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point
cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion
22-20
13-15
first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.
all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.
i missed saturday so wanted to get in a workout and had thought about doing a make up.
fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.
no run warmup.
resting injured foot.
strength warm up
3 rounds
20 push ups
15 air squats
shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress
push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point
cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion
22-20
13-15
first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.
all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.
Monday, January 11, 2010
weekend wrap-up
no posts over the weekend. left the laptop at work and didn't feel like posting from home anyway....
SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.
strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.
took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog
SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good
strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats
PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.
SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.
strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.
took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog
SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good
strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats
PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.
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