Tag Archives: Push Press

CrossFit Day 22, 23 & 24

Posted on by
3

This will cover three different Crossfit sessions but since most of the moves are pretty standard at this point, this will be quick and painless at least to read.

image

Day 22 

1-2-3-4-5-6-7-8-9-10

  • Ball Slams (10#)
  • Pistols

CrossFit_Pistols_Train with Heidi

  • Ring Rows
  • Weighted Sit-Ups
  • Push Press (Bar Only – 45#)

This sequence was a bit different than any other that we have done previously.     Remember, my class (5am TUE/THUR) is for lightweights with the run club and we are more focused on increasing strength to look good for endurance so it’s a little different than the average CrossFit class. 

The number sequence added a twist.  The workout was completed in list order BUT each round the number of reps changed.  First round, we did each item on the list 1x, second round 2x, third round 3x, etc. up to 10 reps for each move for the last round.

This workout taught me is that we can’t count.  I know I can’t count and apparently my box-mates aren’t great at it either.  We rely on SOMEONE to know where they are and that totally backfired on us this time.  I ended up doing round #8 twice and I added some reps on the other rounds too.  My brain wasn’t working!

Day 23

  • 25 Pull-Ups
  • 15 Wall Climbs/HSPU – Hand Stand Push-ups ( I did HSPUs x 30)
  • 5 Recline Rope Climbs (I did 15)

Reverse Rope Climb_Me  Reverse Rope Climb_Me2  Reverse Rope Climb_Me3

This was more of a strength workout and I really enjoyed it.  I’m not great at pull-ups, even with the bands but managed to knock them out.  Then I opted for the HSPUs instead of the Wall Climbs cuz they are cool my elbow has been sore and I thought it would be less stressful. 

Handstand Pushup

We finished up with Death By Push-Ups.  Awesome.  Okay, not really.  They aren’t fun.  I made it thru 12 rounds (78 push-ups in all).  Death by anything uses the clock, in one minute intervals.   One minute per round, go as many rounds as possible.  First round started with 1 push-up.  Do the 1, then rest til the minute ends.  Then 2 push-ups in the next minute.  Then 3, etc. until you can’t go any longer.  OUCH!

Day 24

3 Rounds – 1 minute each station

  • Wall Balls (10#)
  • Ball Slams (10#)
  • Box Jumps (18” box – I did step-ups)
  • Burpees
  • Rowing

Good workout but I was low on energy today.  We stayed at each station and did as many reps as possible in one minute then moved to the next station.  After we completed one round of all the stations, one minute rest.  Repeat x3. 

** I Still Hate Burpees ** Amanda – TooTallFritz **

Birthday WOD …… CrossFit Day 20

Posted on by
10

We learned the hard way this morning at CrossFit that if it’s your birthday, or someone else’s, shut up about it OR lie about your age. 

21 again

If you’ve just started following, I’m a newbie CrossFitter.  I go to CrossFit 2x a week at 5am with my gal pals from the run club.  Although what we “do” does not have a special designation, I’d like to think we are more on the CrossFit endurance path than the hardcore CrossFitters like Jared these ladies:

CrossFit_women

You will never catch us at CrossFit in our undies, in fact most of us don’t wear undies cuz well, we are runners.  And we look way more like this guy below than the awesome women above.  Source:  StudentLive

weight lifter_studentlive

So today it was Michelle’s birthday.  Happy Fucking Birthday, Michelle!!  She was 38 so our workout surrounded her age.  Yay!  Sounds like fun, right? 

Michelle’s #38 Birthday WOD

  • 38 Box Jumps (18’” Box) – I did 19 jumps & 19 step-ups so that I didn’t die
  • 38 Ring Rows
  • 38 Kettlebell Swings (36# I think)
  • 38 Walking Lunges
  • 38 Hanging Knee Raises (Knees to Chest or Knees to waist in my world)
  • 38 Push Presses – Bar only (45# I think)
  • 38 Supermans
  • 38 Wall Balls (10#)
  • 38 Burpees
  • 400 meter Run

This was a rough one for me and my weak arms.  I almost didn’t make it.  But I did so I’m happy on that front.  And no, I’m not really mad at Michelle I’m actually mad at Aunt Julie because she’s the one who brought up the birthday.  A WOD is a WOD in my book.  I’m always glad that I went, even when it’s hard.  So whether is YOUR birthday or not, I’ll still be there.  

** Trying my damdest To Get Stronger ** Amanda – TooTallFritz **

CrossFit Day 14 …. Broken Blood Vessels

Posted on by
8

I love the always changing, constantly challenging aspects of CrossFit.  I never know what to expect and that is one of the attractions for me.  Oh, and the fact that I’ve been running for years and years and years and am currently a bit “stalled” in that aspect of my life.  What to do when a road block appears?  Travel in a new direction!  I refuse to give up on fitness but desperately needed to freshen things up and attempt to find my lost “mojo”.    In the interim, hopefully I’ll get strong and kick running in the ass throw down some fast times somewhere in the future. 

Today was Day #14.  I only go 2x a week for strength and  cross training but certainly see that it can become additive and lead to an every day “habit”; however, that doesn’t fit into my time budget nor would it be productive for running and TRI training.  As with everything, moderation is key!

WOD

  • 10 Wall Climbs

We’ve done the wall climbs before, once.  Not an easy feat for most of us uncoordinated mortals.  I’m going to revisit the demo from CrossFit Fire below.

CrossFit_wall climbs_CrossFitFire

This time was definitely better for me.  I was able to climb up to the point where I was almost all the way back to the wall, enough to lean my body on it, then take a break and walk back out.  Still don’t have the sliding back down the wall (to the ground) mastered so, I bent at the midsection/butt and slid my feet down with my butt in the air.  Wrong.  Definitely not the proper technique but it did allow my feet to come down without feeling as if I were breaking my toes.  Baby steps!  I’ll get there.  I do notice that I’m getting stronger in the core and had more control during the wall climbs this go around verses my previous attempt.  However, I apparently spent too much time upside down because I noticed miniscule red dots on my eyelids when I returned home that I recognized as broken blood vessel (last time this happened, I had a baby to show for it, and a lot more broken blood vessels all over my face & eyelids).  #Winning

broken blood vessels

Next up – 7 rounds with one minute rest between rounds.  I only completed 6 rounds because time wasn’t on my side today.  Had I known that traffic was so jacked up that I would be 40 minutes late to work anyhow, I would have just stayed for the last round.  Live & learn, right?

  • 10 Kettlebell Deadlifts (35#)
  • 10 Push Press (bar only – 45#)  Wowzers, these were hard for me.  I was about maxed out after the third round and it was getting super tough for me.  I had to be very careful about form and pushing with my legs to keep everything in line.  I may not have done the best job either cuz I tweaked my back getting out of the shower after the workout and it’s REALLY sore now. But we looked super badass tough in the photo!  Smile

CrossFit NL_push press

  • 5 Burpees
  • 10 Tire Step Ups
  • 10 Sit-Ups
  • 100 meter run
  • 1 minute rest, then repeat x7

Great workout!  Have you broken any blood vessels, or anything else during a workout?  Tell us your most bizarre “workout” injury?

** Trying To Get Stronger ** Amanda – TooTallFritz **

CrossFit Day 9 & 10 ….

Posted on by
2

I’m still CrossFitting, no worries I haven’t given it up after the Ironman 70.3 Racine event.  The goal behind Crossfit is to get strong.  Be strong.  Stay strong.  That doesn’t happen overnight.

Build_Strong_Lean_Muscle_clublifemagazine.ca

I still have one more 70.3 triathlon on my calendar at the end of August but it’s a rollover race (after Great Illini canceled last year, they gave us a free entry to the 2013 race) and I can’t quite decide if I want to do the entire 70.3 or the Olympic.  Time will tell.  I’m not going to worry about it too much right now because quite frankly, I need to start training for the Chicago Marathon in October.  I know, everyone else is like 8 weeks into their training but not me.  I’ll be doing my “first” long training run this weekend, starting gently with a 15 miler.  I have multiples races, mostly half marathons, on my calendar between now and the marathon so I had to make an abbreviated marathon plan with the “finish it” not “win it” mindset.    In fact, can I just run it today and move it off the calendar?

Anyhow, I took one day off of CrossFit after the Ironman 70.3 Racine.  The swim in Racine beat me up so badly that I suffered a few repercussions which I normally wouldn’t experience.  It took a few days to recover  and I had no qualms about the need for a little downtime.  I waited it out and then hit CrossFit last THUR for my 9th WOD.

CrossFit Day 9 – This baby was fun.  Didn’t seem too taxing at the time but my abs were sore for 4 days after.  Good reminder that results are never immediate and they do in fact take time to surface.

Kettlebell Deadlifts:  5-10-15-20-25

Sit-ups:  50-40-30-20-10

100 meter sprint between after each round

Looks like an easy one, right?  Only two moves & a 100 meter sprint to equal one round, five rounds total.  First round:  5 Kettlebell deadlifts, I think we used a heavier one this time, maybe a 15# bell (EDIT – it was actually a 26# kettlebell, YAY!!!).  50 sit-ups using the abmat.  100 meter sprint.  I think my abs started burning around 35 sit-ups (in the first round).  Yep, I’m just that weak.  Then I loved the 100 meter sprint because I was able to make up a little bit of time.    Second round:  10 kettlebell deadlifts, 40 sit-ups, 100 meter sprint.  The total of the 5 rounds were for time.  I finished in 12:26.  I have no idea if this is good or bad compared to the norm because my class is a beginner class so we are all in our own little world of learning CrossFit together.  Kinda nice.

Then we were surprised by a plank contest.  First time for us to plank in class, see a demo pic below.  We were supposed to hold it as long as possible and the winner would get a prize.  I think I was first out but did hold my plank for 45 seconds, which for me is good.  I can already see that I’m getting stronger, even though this was only class #9 for me.  The winners held their planks for over 4 minutes.  OMGosh, that is so not my reality but it was inspiring to watch.  Great job, guys!!!  plank_womenshealthmag

CrossFit Day 10 – This was yesterday.  We started off with an intro to the Push Press which was super intimidating.  Check out this lady doing it at Grove CrossFit.

Push Press_grovecrossfit

Fortunately we didn’t have to add any weight today.  It was hard enough sans weights.  We just practiced the technique and did a few reps with the bar.  I think we did 5 rounds of 5 reps each.  Sounds easy but I realized shortly after we finished that my arms were already “fatigued” which didn’t do me any favors in the Tabatas.

After the “intro” to the Push Press, we moved right into a Tabatas.   According to the TabataTraining blog:

Tabata Training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go all out for all 8 intervals. Also make sure the exercises aren’t too hard and aren’t too easy. The exercises should hard enough so it makes you sweat and breath during a interval, however easy enough so you can last the whole Tabata session.

We’ve done Tabatas before but the exercises within the circuit change depending on the WOD.  For WOD #10, we had ball slams, push-ups, lunges, butterfly sit-ups & kettlebell deadlifts.  We stayed at one station for the entire 4 minutes, which equaled 8 sets of the same exercise (back to back without rotating to the next).  20 seconds on (as many reps as possible in 20 seconds), then a 10 second rest, repeat until all 8 sets are complete, then rotate to the next station.

I’m still feeling this today.  Amazing how such seemingly easy moves can leave me remembering the workout for days to come. That’s alright.  I’m getting stronger.  One day at a time.  Big things to come.  I need to be stronger.

** Don’t Be Afraid to Work on YOUR Weakness ** Amanda – TooTallFritz **