5min AMRAP Double-Unders
4min AMRAP Air Squats
3min AMRAP Abmat Sit-Ups
2min AMRAP Pull-Ups
1min AMRAP Burpees
Another "first day back" after about a one week hiatus. I felt like I was moving in slow motion. Results were: 240, 136, 100, 40, and 13. 529 total.
Showing posts with label abmat sit-ups. Show all posts
Showing posts with label abmat sit-ups. Show all posts
Monday, March 5, 2012
Friday, September 30, 2011
BIG White Rabbit
Power Snatch - 10 minutes of tech work, then a heavy single for the day
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups
Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.
Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups
Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.
Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.
Friday, August 12, 2011
Monday, July 11, 2011
And The Drama Party Never Ends...
A1. Overhead Squat 3-3-3-3-3 at 3124 tempo
A2. Walking Lunges 20 total steps at 1.5 pood
B. For time:
30 Wall-Balls
60 Sit-Ups
20 Wall-Balls
40 Sit-Ups
10 Wall-Balls
20 Sit-ups
a1. 40, 50, 60, 65, 70kg (failed on 3rd rep). I should have had the 70 (85% of 1 rep), I just lost my concentration for a split-sec and let my left shoulder come forward. I was in a rush to get over to the wall for the next mini WOD I guess.
a2. Done
b. 5:50... never stopped moving, just wasn't moving fast enough I guess. Sub-5 min was the time to have.
Also, did the 100 push-ups workout with the fellas... 16-21-15-15-21
A2. Walking Lunges 20 total steps at 1.5 pood
B. For time:
30 Wall-Balls
60 Sit-Ups
20 Wall-Balls
40 Sit-Ups
10 Wall-Balls
20 Sit-ups
a1. 40, 50, 60, 65, 70kg (failed on 3rd rep). I should have had the 70 (85% of 1 rep), I just lost my concentration for a split-sec and let my left shoulder come forward. I was in a rush to get over to the wall for the next mini WOD I guess.
a2. Done
b. 5:50... never stopped moving, just wasn't moving fast enough I guess. Sub-5 min was the time to have.
Also, did the 100 push-ups workout with the fellas... 16-21-15-15-21
Tuesday, April 5, 2011
Proper Like
"Helen"
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups
8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.
Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups
8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.
Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.
Wednesday, January 26, 2011
Moe
A. Jerk, 1RM; rest 5 minutes before going to B
B. AMRAP push ups in 4 minutes; rest 4 minutes before going to C
C. Tabata sit-ups, total score
HUGE pr for me today... FINALLY. Passed the 200 mark on split jerk with a 203# attempt. I'd prob call it a no lift since I had maybe 1" of press-out on the left hand side, but otherwise it was legit. The work-up was 132/154/174/184/189/198/203. I think the biggest contributor to my success was my extremely sore legs... I think they kept me from dipping too low, and I was able to generate more speed/force with my hips. I also felt pretty fast getting under the bar, tho that might have just been my imagination. Triple expresso from Starbs prob didn't hurt that. 124 on the push-ups. 124 on the tabata sit-ups. Oh, and Corey let me roll with his Do-Wins.
Also finished up with 4x10 one legged deadlifts with the kettlebells, 54/70/88/88 were the loads. Then 3x60m farmer carries with 88's in each hand. Bye bye forearms.
B. AMRAP push ups in 4 minutes; rest 4 minutes before going to C
C. Tabata sit-ups, total score
HUGE pr for me today... FINALLY. Passed the 200 mark on split jerk with a 203# attempt. I'd prob call it a no lift since I had maybe 1" of press-out on the left hand side, but otherwise it was legit. The work-up was 132/154/174/184/189/198/203. I think the biggest contributor to my success was my extremely sore legs... I think they kept me from dipping too low, and I was able to generate more speed/force with my hips. I also felt pretty fast getting under the bar, tho that might have just been my imagination. Triple expresso from Starbs prob didn't hurt that. 124 on the push-ups. 124 on the tabata sit-ups. Oh, and Corey let me roll with his Do-Wins.
Also finished up with 4x10 one legged deadlifts with the kettlebells, 54/70/88/88 were the loads. Then 3x60m farmer carries with 88's in each hand. Bye bye forearms.
Tuesday, January 4, 2011
Do and Done in Twenty One One
A1. Back squat @ 30X2; 5,4,3,2,1; rest 45 sec
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow
Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow
Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.
Monday, November 29, 2010
9 Pie Slices
Deadlift 1RM
Tabata Abmat Sit-ups
170kg/374bs 9lb PR
17|17|17|16|16|15|15|15 Total: 128
Tabata Abmat Sit-ups
170kg/374bs 9lb PR
17|17|17|16|16|15|15|15 Total: 128
Tuesday, November 16, 2010
Trouble Is
A. Power clean: 3,3,3; rest 180 sec
B. Front Squat: 5,5,5; rest 180 sec
C. Push-press: 2,2,2; rest 180 sec
Worked up to 176 on the cleans, stance went wide on 2 of the last 3 reps... 198 on the front squats, back wasn't staying tight today... Skipped the push-press due to the back and did some weighted push-ups instead, maybe did 40/50 with a 45lb vest....
Finished the day off with some ab work... 15xabmat 8181, 15xghd 3131, and 15 abrollers 2121
B. Front Squat: 5,5,5; rest 180 sec
C. Push-press: 2,2,2; rest 180 sec
Worked up to 176 on the cleans, stance went wide on 2 of the last 3 reps... 198 on the front squats, back wasn't staying tight today... Skipped the push-press due to the back and did some weighted push-ups instead, maybe did 40/50 with a 45lb vest....
Finished the day off with some ab work... 15xabmat 8181, 15xghd 3131, and 15 abrollers 2121
Tuesday, October 19, 2010
Warm Me Back Up
4 rounds, AMRAP in 3 min:
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups
Rest 6 min between rounds
Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps
Think that's about 16.5 rounds in all
100 Double-unders: 1:57
60 max consecutive (PR)
Reverse Hyper:
3x15 @ 25lb
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups
Rest 6 min between rounds
Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps
Think that's about 16.5 rounds in all
100 Double-unders: 1:57
60 max consecutive (PR)
Reverse Hyper:
3x15 @ 25lb
Tuesday, September 21, 2010
Tempo People, TEMPO
A1. Back squat @ 30X1: 3,3,3,3,3; rest 30 sec
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3
Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.
Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.
Med-ball sit-ups were just silly... used a 20# ball.
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3
Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.
Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.
Med-ball sit-ups were just silly... used a 20# ball.
Tuesday, August 31, 2010
DoublePushUnderUp
50-40-30-20-10
Push-ups
Double-unders
Damn I don't like the "games standard" for push-ups. Feels like I'm doing a bunch of single, bodyweight bench presses and have NO rhythm. I did, however, keep a suprisingly decent rhythm on the du's.
13:48 rx'd (horrible)
Did 3x50 abmat sit-ups after
Push-ups
Double-unders
Damn I don't like the "games standard" for push-ups. Feels like I'm doing a bunch of single, bodyweight bench presses and have NO rhythm. I did, however, keep a suprisingly decent rhythm on the du's.
13:48 rx'd (horrible)
Did 3x50 abmat sit-ups after
Saturday, August 28, 2010
Team "Done It Right"
As a team, AQAP:
Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station
Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"
Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.
Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station
Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"
Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.
Wednesday, April 28, 2010
Pint of the Black Stuff Landlord
"Barbara"
5 rounds, AQAP, for total time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:384:004:024:073:57
3:54avg
19:43 workin
5 rounds, AQAP, for total time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:384:004:024:073:57
3:54avg
19:43 workin
Saturday, November 7, 2009
Tuesday, October 6, 2009
Hip Hop Hippity Don't Stop
Jerk
5-5-5-5-5
"Annie"
50-40-30-20-10 reps for time of:
Abmat sit-ups
Double unders
125/135/145/150/160(x4)/155
10 flat on Annie rx'd... Double-unders, I'm coming to get ya...
5-5-5-5-5
"Annie"
50-40-30-20-10 reps for time of:
Abmat sit-ups
Double unders
125/135/145/150/160(x4)/155
10 flat on Annie rx'd... Double-unders, I'm coming to get ya...
Monday, September 14, 2009
La Di Da Da Da
Tabata Something Else
I thought I would do well on this today. I was a bit apprehensive about how my hip would hold up on the air squats and still a bit sore from the weighted pull-ups, but overall I felt pretty good and was looking to set a new PR. I was off to a good start with the pull-ups (I did 86) but ran into problems going into the push-ups. Big problems. The last time I did T.S.E. I knocked out 76 of these suckers. This time it was a lowly 59! I dunno WTF happened... Chase offered that the lower number was a result of doing so many pull-ups, but I did 67 pulls (with grip problems) the last go round so that doesn't make a whole of sense. I just don't see how a 19 rep increase in pulls lead to a 17 rep decrease in pushes. I could understand if I didn't see any gain in the push-ups, or maybe a slight decrease in my rep count. But -17?! ARGH. Whatev... it is what it is.
Sit-ups were also an issue, but only because I was "encouraged" to use a larger ROM where I actually sat straight up at the top of the sits (instead of just touching my toes). This didn't really make the exercise any more difficult or demanding, but it really screwed with my rhythm and speed. Chase actually put is hand at a point which I was to tap with my shoulder as I came up. I don't think my torso could have been any more vertical. Long story short I was only able to knock out a total of 79 reps, another 17 rep deficit from the T.S.E. four months prior.
Last but not least were the squats. As I said I was apprehensive about these and for good reason. MY HIP WAS ON FIRE. The pain wasn't on EVERY rep but it would come and go in sets of 3-5. Fortunately I had a motivating partner (Jack!) and I was able to suck it up and keep moving. The result was a 4 rep increase over May's performance for a total of 110. Not good, but I'll take it considering the injury.
All in all the final count was 334... an 11 rep deficit from my previous T.S.E. I'm very anxious to have another go at this WOD very soon.
A final comparison for shits 'n giggles:
Pull-ups: 67 then/86 now
Push-ups: 76 then/59 now
Sit-ups: 96 then/79 now
Squats: 106 then/110 now
Total: 345 then/ 334 now
FML
I thought I would do well on this today. I was a bit apprehensive about how my hip would hold up on the air squats and still a bit sore from the weighted pull-ups, but overall I felt pretty good and was looking to set a new PR. I was off to a good start with the pull-ups (I did 86) but ran into problems going into the push-ups. Big problems. The last time I did T.S.E. I knocked out 76 of these suckers. This time it was a lowly 59! I dunno WTF happened... Chase offered that the lower number was a result of doing so many pull-ups, but I did 67 pulls (with grip problems) the last go round so that doesn't make a whole of sense. I just don't see how a 19 rep increase in pulls lead to a 17 rep decrease in pushes. I could understand if I didn't see any gain in the push-ups, or maybe a slight decrease in my rep count. But -17?! ARGH. Whatev... it is what it is.
Sit-ups were also an issue, but only because I was "encouraged" to use a larger ROM where I actually sat straight up at the top of the sits (instead of just touching my toes). This didn't really make the exercise any more difficult or demanding, but it really screwed with my rhythm and speed. Chase actually put is hand at a point which I was to tap with my shoulder as I came up. I don't think my torso could have been any more vertical. Long story short I was only able to knock out a total of 79 reps, another 17 rep deficit from the T.S.E. four months prior.
Last but not least were the squats. As I said I was apprehensive about these and for good reason. MY HIP WAS ON FIRE. The pain wasn't on EVERY rep but it would come and go in sets of 3-5. Fortunately I had a motivating partner (Jack!) and I was able to suck it up and keep moving. The result was a 4 rep increase over May's performance for a total of 110. Not good, but I'll take it considering the injury.
All in all the final count was 334... an 11 rep deficit from my previous T.S.E. I'm very anxious to have another go at this WOD very soon.
A final comparison for shits 'n giggles:
Pull-ups: 67 then/86 now
Push-ups: 76 then/59 now
Sit-ups: 96 then/79 now
Squats: 106 then/110 now
Total: 345 then/ 334 now
FML
Wednesday, June 17, 2009
Friday, March 13, 2009
Begining of the End of the Begining...
1 Rep Max:
Weighted Pull-Ups
1-1-1-1-1-1-1
Then Annie:
50-40-30-20-10 Reps for Time:
Double-Unders
Abmat Sit-Ups
60# pull-up... ALMOST had the 70#. I used 2 x 20# weight vest and a 20# dumbell.
9:51 with 4 x singles... I need to buy some rhythm. Or is it coordination? Either way I can't do continuous du's to save my life.
This is my last workout before I go snowboarding in Aspen for 7 days... let's hope for an injury free snowland adventure as well as a quick return to training at the CFDC.
Weighted Pull-Ups
1-1-1-1-1-1-1
Then Annie:
50-40-30-20-10 Reps for Time:
Double-Unders
Abmat Sit-Ups
60# pull-up... ALMOST had the 70#. I used 2 x 20# weight vest and a 20# dumbell.
9:51 with 4 x singles... I need to buy some rhythm. Or is it coordination? Either way I can't do continuous du's to save my life.
This is my last workout before I go snowboarding in Aspen for 7 days... let's hope for an injury free snowland adventure as well as a quick return to training at the CFDC.
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