Category Archives: Push Ups

My First SEALFit WOD

Posted on March 6, 2011 | Leave a comment

This morning I did my first SEALFit WOD. I love to do extra challenging wods to test myself not just physically but mentally. I like to see if I can finish, how hard I can push myself, and what kind of effect it has on me.

Today’s SEALFit WOD was:
200 m run, 20 pull ups
400 m run, 20 pull ups, 50 push ups
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
1 mile run, 20 pull ups, 50 push ups, 75 sit-ups, 100 squats
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
400 m run, 20 pull ups, 50 push ups
200 m run

It took me 66:12 to finish. The hardest part was the push ups!! Everything else was easy in comparison!! I would definitely do this WOD again!!

→ Leave a comment

Posted in Air Squats, GHD Back Extensions, GHD Sit ups, Pull ups, Push Ups, Running/Sprints, Sit ups

Running and 300

Posted on January 24, 2011 | Leave a comment

Saturday I wanted to help a friend meet her goal of running a half marathon this month. Christine had signed up for one but couldn’t go because her husband had to make up work days missed during our Snow Storm week. So I suggested we go run that 13.1 miles on our own. Neither of us has trained for it, nor have we been running much at all. I ran 10 miles Thanksgiving Day, and before that hadn’t run more than 6 since March of last year, and since Thanksgiving haven’t run more than about 5 miles. BUT, we finished in 2 hours 20 minutes. Overall it was a good run. Calves and glutes were tightening up something fierce, and after the run my hips were hating me!

Sunday, we did the 300 WOD. The last time we did it, it took me almost 38 minutes because we went heavy trying to get as close to Men’s Rxd as we could! This time we went Women’s Rxd (a little heavier on the KB) and I finished in 20:42! I’ll have to try the Men’s 300 another time to see if I’ve improved, but I need to wait until my arm is better.

→ Leave a comment

Posted in Box Jumps, Deadlifts, Floor Wipers, KB Clean & Press, Pull ups, Push Ups, Running/Sprints, Workout of the Day

Sunday, January 9, 2011

Posted on January 9, 2011 | Leave a comment

For Time:
200 Double Unders
200 Wall Ball (10lb ball/10ft)
100 Power Cleans with 95#
100 Burpees
100 Toes to Bar
75 Handstand push ups (2 abmats)
100 Flutter Kicks
100 Hand Release Push ups
50 Tire Flips (not sure of weight, maybe between 150 and 200 #)

Total Time to complete: 2 hours 1 minute even. (done fasted, with only 2 protein only shots prior to wod 1 at 1.5 hrs before and 1 shot during wall ball)

I’m sure that I could have finished this WOD in less time if I hadn’t rested but boy was this one seriously tough WOD. During the Power Cleans I was feeling a bit light-headed but that went away by the end of them. I couldn’t believe it when I was halfway through the power cleans and looked up and the clock was at 49 minutes! CRAZY! But, it was awesome to be able to even finish this kind of wod at all!!

In order to make it through, I just tried to focus on doing everything in sets. I tried doing sets of 10 double unders at a time, 5 wall ball at a time, 5 power cleans at a time, 10 burpees, 5 toes to bar, 10 handstand push ups, 20 flutter kicks, and 5 push ups. Doing the sets dragged it out a bit because I rested almost too much in between, but it also helped keep me going because I knew I could do those few reps at a time and keep plugging along. I noticed that doing so many reps of these things eventually led to me finding efficient ways of doing them, and keeping better form because I got so tired so quickly.

It was a great learning experience. I would do it again, and maybe shoot for doing it a little faster, but I can’t even imagine trying to plow through it and go all out! Maybe some day!

→ Leave a comment

Posted in Burpees, Double Unders, Flutter Kicks, Handstand Push Ups, Power Cleans, Push Ups, Tire Flips, Toes to Bar, Wall Ball

Friday, December 3, 2010

Posted on December 3, 2010 | Leave a comment

Today I did a remake version of my 12 Days of Christmas WOD. I took it from the previous 47:20 down to 28:28. MUCH better (that previous one was torturous!).

1 Box Jump Burpee (20″ box)
2 Air Squats
3 Pull ups (jumped up to 7.5′ bar)
4 Handstand Push ups (1 abmat)
5 Kettlebell Swings (55#)
6 Thrusters (65#)
7 Push ups
8 Toes to Bar
9 Double Unders
10 Abmat Sit ups
11 Front Squats (65#)
12 Sumo Deadlift High Pulls (65#)

→ Leave a comment

Posted in Air Squats, Burpee Box Jumps, Double Unders, Front Squats, Handstand Push Ups, Kettlebell Swings, Pull ups, Push Ups, Sit ups, Sumo Deadlift High Pull, Thrusters, Toes to Bar

Monday, November 29, 2010

Posted on November 29, 2010 | Leave a comment

This week is what us runner’s call a “step-back” week. In the Strength world its called a “de-load” week. You drop back on the weights to give your body a small rest before you push the weight up next week. It is kind of an active rest, and it does the body good. Sometimes it can be hard stepping back because it feels so “easy”, but the body needs it, and it is during this kind of a week that you actually are able to get BETTER!!!

Today’s Deadlift progressions were:
5 reps @ 80#
5 reps @ 110#
5 reps @ 130#

then, 12 minutes, As Many Reps as Possible of:
6 Chest to Bar Pull ups (jumping up to 7.5′ bar)
8 Ring Push ups
10 Box jumps (on 26.5″ box)

I managed 5 full sets, plus an extra 4 pull ups. Those chest to bar pull ups are so much harder when jumping up to that high bar and not having the ground to touch off of when I get started. Not to mention after doing the high box jumps it was a little difficult having the energy to jump high enough to grab that bar! But, this is the kind of work I need to do in order to get stronger, faster, and better. The box jumps felt easier than they did just yesterday. I’m feeling more confident jumping that high, and I’m able to get into the next jump faster without having to move much. As for the ring push ups…I had never done ring push ups and those got HARD right away! Holy Cow!!!!

All in all, I’d say it was a great WOD day!

→ Leave a comment

Posted in Box Jumps, Deadlifts, Pull ups, Push Ups

Saturday, November 13, 2010

Posted on November 13, 2010 | Leave a comment

For the last couple of days I’ve been on basically a carb-binge. I’m not sure why, but starting Thursday I just had some massive cravings for sugar and just went with it. I don’t know what caused it, but I was stressing out and just didn’t feel like fighting it. Its been 2 months solid of low-carbing and this was the first time I really felt this kind of cravings. Stress + cravings = hard to deal with!

Today I did:
Back Squats
5 @ 100#
5 @ 110#
10 @ 115#

then I did Angie: 100 pull ups, 100 push ups, 100 sit ups, 100 squats. I believe I finished around 22 minutes, but the Coach turned off the clock to reset it for the next class when I was halfway through my sit ups, and he wasn’t sure what the time on it was at and I also missed time going to grab a timer to finish timing. That really sucked too because I was hoping to beat my previous PR of 23:01. Now I have no idea if I actually beat my PR or not. Oh well, I guess I’ll just have to do it again soon!

→ Leave a comment

Posted in Air Squats, Back Squat, Pull ups, Push Ups, Sit ups

Wednesday, November 10, 2010

Posted on November 11, 2010 | Leave a comment

Deadlifts
5 @ 160#
5 @ 175#
10 @ 185#

then:
21-18-15-12-9-6-3 for time of:
Sumo deadlift high pulls (65#)
Push ups (lift hands off the ground at the bottom)

I felt great during the deadlifts, and did better than I expected on the 3rd round getting 10. I might have been able to do 11, but started feeling it in my back. I finished the mini-wod after in 10:23. I felt pretty good and focused on form during the SDHPs. 65# was a good weight to go with – not too heavy, not too light.

→ Leave a comment

Posted in Deadlifts, Push Ups, Sumo Deadlift High Pull

Wednesday, November 3, 2010

Posted on November 3, 2010 | Leave a comment

I tried working out at Lifetime again today. Its very weird and I don’t like the environment all that much. The music isn’t great for working out at a high intensity, and it is distracting watching people because I’m forever thinking they should be doing full range of motion or noticing how SLOW they are or how they aren’t really putting in much effort. It bugs me….I want to explain to them that they probably aren’t getting great results because they aren’t really doing WHAT they need to and aren’t doing things HOW they need to!

But, anyway, Christine went with me and that made it more fun. I threw together a WOD of –

5 rounds for time of:
15 push ups
10 knees to elbows
5 thrusters (65#)

I finished in like 10 minutes something. I don’t have an exact number because I forgot my stopwatch and we had to use the analog clock on the far wall. (blah!!) After the WOD we jumped on the treadmills for a brisk 25 minute walk. That part was nice because it was rainy and cold out!!

→ Leave a comment

Posted in Knees to Elbows, Push Ups, Thrusters, Workout of the Day

Tuesday, November 2, 2010

Posted on November 2, 2010 | Leave a comment

Just feeling “blah” today. Feels like something is lingering in my throat and chest – not like sickness but like the threat of it and I think it is making me tired. I’ve been sleeping more lately (or at least am in the bed more hours), but still don’t feel rested or energetic. Its a bit annoying.

I tried doing my CrossFit Football Totals today (1 rep maxes of Deadlift, Bench Press, Back Squat and Power Cleans). They sucked horribly and I didn’t even hit my previous PRs so I gave up on that and did a Metcon instead. The Maxes were pissing me off because I didn’t like the equipment I was using (different gym) and so I just decided it would be better to do something I could do and that would burn off some angry energy.

I started out planning to just do 4 rounds, but ended up doing 10 rounds of: 10 pull ups, 20 squats, 10 push ups, and 20 box jumps on 24″ box. It took me 35:53 to finish. I think the people there (it was a globo gym) thought I was crazy. It was pathetic watching the trainers training their people, and watching people train themselves. One lady with her trainer in front of my made up station was doing step ups (on the steps used in step aerobics class) with little dumbbells doing bicep curls. A guy with his trainer was doing floor sweepers with like 65# (I can do 115#) and he couldn’t even keep his arms locked out – his elbows were bent almost to the ground. Then a guy and his girlfriend next to me were doing bicep curls with a cable machine and on the down motion he wasn’t even straightening his arm – it was pathetic! I wanted to smack them and shout “what are you doing you wussy people?” AHHHHHHHHH!!!!!!!!! This is why I won’t do well working out at a globo gym!

→ Leave a comment

Posted in Air Squats, Box Jumps, Pull ups, Push Ups, Workout of the Day

Monday, November 1, 2010

Posted on November 1, 2010 | Leave a comment

It was Jill’s 42nd Birthday today, so we put together a great WOD!

2 rounds of 21 exercises (21 reps each, except on the run):
1. Air Squats
2. Sledge Hammer
3. Pull ups
4. Sit ups
5. Superman
6. Burpees
7. Walking Lunges
8. Wood Chop
9. Push ups
10. Box Jumps
11. Push Press 45#
12. KB Swings 35#
13. Back Squat 45#
14. Turkish Get ups 10#
15. Wall Ball 10lb
16. SDHP 45#
17. Tire flips
18. Double Unders
19. Knees To Elbows
20. Hanging Power Snatches 45#
21. Run 200 m