Workout
10AM
SWOD
Rack Pull 3RM. Worked up to 345#
DWOD
Sindy
5 Strict Pull Ups
7 Push Ups
10 40# Sandbag slams
Showing posts with label pushups. Show all posts
Showing posts with label pushups. Show all posts
Friday, October 25, 2013
Thursday, May 23, 2013
Thursday, May 23, 2013
Workout
7:30PM
Squat 3x5
255x3x5 (PR)
Floor Press
115x3x5
Conditioning
15:00 of
3 Front Squat @165
5 towl pull ups
10 push ups
Stopped after ~7 minutes
Shoulder is still healing. Stoked about the squat. Stopped the workout early because the shoulder started flaring up.
7:30PM
Squat 3x5
255x3x5 (PR)
Floor Press
115x3x5
Conditioning
15:00 of
3 Front Squat @165
5 towl pull ups
10 push ups
Stopped after ~7 minutes
Shoulder is still healing. Stoked about the squat. Stopped the workout early because the shoulder started flaring up.
Tuesday, April 23, 2013
Tuesday, April 23, 2013
Workout
9PM
Crossfit Football Amateur
Strength:
Deadlift 5RM
155x5
225x4
295x2
315x1
Work set:
295x5
Conditioning:
5 rounds
Max Rep Push ups
1/2 gasser
9PM
Crossfit Football Amateur
Strength:
Deadlift 5RM
155x5
225x4
295x2
315x1
Work set:
295x5
Conditioning:
5 rounds
Max Rep Push ups
1/2 gasser
Wednesday, February 20, 2013
Wednesday, February 20, 2013
Workout
5:30PM
Strength: Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0
WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups
5:30PM
Strength: Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0
WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups
Friday, January 11, 2013
Friday, January 11, 2012
Workout
9AM
Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
9AM
Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
Time: 3:55 including a short break to tie my shoe
Friday, December 21, 2012
Tuesday, December 18, 2012
Strength: Deadlift 3-3-3-3-3
225, 275, 295, 315x1
Conditioning: As many rounds in 15:00 of:
- 400m Run
- Max. Push Ups
141 pushups, 5 rounds
Lower back wasn't feeling great today so I didn't push it.
Thursday, November 29, 2012
Wednesday, November 28, 2012
Workout
6:30PM
Skill: Muscle Up Practice
Conditioning: "Chelsea"
Every minute on the minute for 30:00:
- 5 Pull Up
- 10 Push Up
- 15 Squat
Completed 20 minutes. The pushups were a killer
6:30PM
Skill: Muscle Up Practice
Conditioning: "Chelsea"
Every minute on the minute for 30:00:
- 5 Pull Up
- 10 Push Up
- 15 Squat
Completed 20 minutes. The pushups were a killer
Friday, November 23, 2012
Thursday, November 23, 2012
Workout
8AM
Strength: Push Press. Find 3 rm
up to 185x1
Conditioning: "MANgie"
- 400m Run
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
- 400m Run
Done in teams of 2. Runs must be completed together while holding a 25/ 15# plate, either partner can hold the plate and it can be passed if needed. While one partner works the other holds the plate and it can not be placed on the ground.
8AM
Strength: Push Press. Find 3 rm
up to 185x1
Conditioning: "MANgie"
- 400m Run
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
- 400m Run
Done in teams of 2. Runs must be completed together while holding a 25/ 15# plate, either partner can hold the plate and it can be passed if needed. While one partner works the other holds the plate and it can not be placed on the ground.
Time: 15:18
Monday, October 8, 2012
Monday, October 8, 2012
Workout
5:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 225x2, 245x1; 225x3x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 95x4, 115x3, 140x1; 115x3x5
Conditioning: As many rounds as possible in 7:00
- 200m Run
- Max. reps Push Ups
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-4PM (3 hours)
5:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 225x2, 245x1; 225x3x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 95x4, 115x3, 140x1; 115x3x5
Conditioning: As many rounds as possible in 7:00
- 200m Run
- Max. reps Push Ups
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-4PM (3 hours)
Monday, October 1, 2012
Monday, October 1, 2012
Workout
6:30PM
Strength: Back Squat 3 x 5 (reset your weights)
45x5, 135x4, 205x3, 225x2, 240x1; 220x3x5
Shoulder Press 3 x 5 (reset weights)
45x5, 75x4, 95x3, 115x2, 135x1; 115x3x5
Conditioning: As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (#88 - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps
5 rounds
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-5PM (4 hours)
6:30PM
Strength: Back Squat 3 x 5 (reset your weights)
45x5, 135x4, 205x3, 225x2, 240x1; 220x3x5
Shoulder Press 3 x 5 (reset weights)
45x5, 75x4, 95x3, 115x2, 135x1; 115x3x5
Conditioning: As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (#88 - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps
5 rounds
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-5PM (4 hours)
Thursday, September 13, 2012
Thursday, September 13, 2012
Workout
9AM
Strength:
Deadlift 1x5
135x5, 205x4, 225x3, 295x2, 315x1; 295x5
Shoulder Press 3x5 with max reps on the last set (add 1-5 lbs from last week)
45x5, 95x4, 115x3, 130x2, 135x1; 1x5, 1x4, 1x3, 1x2@130
Conditioning:
As Many Rounds as Possible in 10:00 of:
- 20 Double Unders
- 10 Push Ups
- 5 Pull Ups
9AM
Strength:
Deadlift 1x5
135x5, 205x4, 225x3, 295x2, 315x1; 295x5
Shoulder Press 3x5 with max reps on the last set (add 1-5 lbs from last week)
45x5, 95x4, 115x3, 130x2, 135x1; 1x5, 1x4, 1x3, 1x2@130
Conditioning:
As Many Rounds as Possible in 10:00 of:
- 20 Double Unders
- 10 Push Ups
- 5 Pull Ups
6 rounds + 6 double unders
Sleep
12AM-8AM (8 hours)
Nutrition
8:30AM protein shake
10:30AM post-workout shake
11AM raw milk, eggs, kale, chorizo, avocado, sweet potato
Tuesday, September 4, 2012
Tuesday, September 4, 2012
Workout
9:30AM
Strength: Back Squat 3x5
135x4, 185x3, 205x2, 225x2; 225x3x5
Deadlift 1x5 (add 5# from last time)
135x5, 205x4, 225x3, 275x2, 305x1; 275x5
Conditioning: On the minute for 12 minutes:
- 2 Power Snatch @90#
- Max reps Push Ups with the remainder of the minute
Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)
9:30AM
Strength: Back Squat 3x5
135x4, 185x3, 205x2, 225x2; 225x3x5
Deadlift 1x5 (add 5# from last time)
135x5, 205x4, 225x3, 275x2, 305x1; 275x5
Conditioning: On the minute for 12 minutes:
- 2 Power Snatch @90#
- Max reps Push Ups with the remainder of the minute
Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)
Thursday, August 9, 2012
Thursday, August 9, 2012
Workout
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9
Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders
Time: ~20:20
Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)
Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9
Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders
Time: ~20:20
Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)
Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado
Tuesday, July 24, 2012
Tuesday, July 24, 2012
Workout
5:30PM
Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run
Time: 11:40
Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)
Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad
Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.
5:30PM
Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run
Time: 11:40
Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)
Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad
Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.
Monday, July 16, 2012
Monday, July 16, 2012
Workout
4:30PM
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 95x5, 135x5, 185x5, 200x5, 200x5, 200x12
Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs(36#).
- 15 Push Ups
- 10 Pull Ups
Time: 3:52
6PM
800m repeat x 3, 400m rest between
Sleep
12AM-2AM (2 hours)
7AM-10:30AM (3.5 hours)
Nutrition
3AM cookies, taco, banana
7AM cereal
11:30AM watermelon, 4 eggs, spinach, yam
1PM chips
3PM pre-workout shake
5:30PM post-workout shake
7PM steak, salad, corn
10PM chicken, popcorn
4:30PM
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 95x5, 135x5, 185x5, 200x5, 200x5, 200x12
Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs(36#).
- 15 Push Ups
- 10 Pull Ups
Time: 3:52
6PM
800m repeat x 3, 400m rest between
Sleep
12AM-2AM (2 hours)
7AM-10:30AM (3.5 hours)
Nutrition
3AM cookies, taco, banana
7AM cereal
11:30AM watermelon, 4 eggs, spinach, yam
1PM chips
3PM pre-workout shake
5:30PM post-workout shake
7PM steak, salad, corn
10PM chicken, popcorn
Thursday, May 24, 2012
Thursday, May 24, 2012
Workout
9:30AM
Strength: Back Squat: 3x5 @ 85% 1RM
135x5, 205x5, 225x5, 225x4
Conditioning: For Time:
- 150 Push Ups
**40 yard sprint every time you rest
14:ish. I was working on my push ups so I kept going until failure. The first set was 40 and each set after was 10 or less.
Sleep
12AM-7AM (7 hours)\
12PM-1PM (1 hour)
Nutrition
8AM 5 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30PM salmon, mixed greens
2PM tuna sushi roll
4:30PM banana, 5 hardboiled egg whites
6:30PM Odwala protein smoothie
9PM string cheese, greek yogurt, mixed greens, cheez its
12AM banana, glass of milk, sushi
9:30AM
Strength: Back Squat: 3x5 @ 85% 1RM
135x5, 205x5, 225x5, 225x4
Conditioning: For Time:
- 150 Push Ups
**40 yard sprint every time you rest
14:ish. I was working on my push ups so I kept going until failure. The first set was 40 and each set after was 10 or less.
Sleep
12AM-7AM (7 hours)\
12PM-1PM (1 hour)
Nutrition
8AM 5 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30PM salmon, mixed greens
2PM tuna sushi roll
4:30PM banana, 5 hardboiled egg whites
6:30PM Odwala protein smoothie
9PM string cheese, greek yogurt, mixed greens, cheez its
12AM banana, glass of milk, sushi
Thursday, May 3, 2012
Thursday, May 3, 2012
Workout
9:30AM
Strength: Back Squat 1-1-1-1-1-1-1
135x3, 165x3, 205x1, 225x1, 225x1, 225x1, 225x1, 235x1
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run (with stroller)
Completed: 5 rounds
Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, yams, apple, banana
9:30AM BCAAs
10:30AM post-workout shake
12PM pork chop, mixed greens
4:30PM 6 hardboiled egg whites, pear
7PM 2 pork chops, yogurt, string cheese
10PM 2 strawberries
12AM mixed greens
1AM greek yogurt
9:30AM
Strength: Back Squat 1-1-1-1-1-1-1
135x3, 165x3, 205x1, 225x1, 225x1, 225x1, 225x1, 235x1
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run (with stroller)
Completed: 5 rounds
Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, yams, apple, banana
9:30AM BCAAs
10:30AM post-workout shake
12PM pork chop, mixed greens
4:30PM 6 hardboiled egg whites, pear
7PM 2 pork chops, yogurt, string cheese
10PM 2 strawberries
12AM mixed greens
1AM greek yogurt
Wednesday, May 2, 2012
Wednesday, May 2, 2012
Workout
7PM
Strength
Weighted pullups
5x5, 7.5x5, 10x5, 12.5x4
Conditioning
Tabata:
Pushups 24, 17, 12, 9, 6, 6, 5, 7=86
Situps 11, 11, 11, 11, 11, 11, 10, 12=88
Air Squats 21, 20, 18, 18, 16, 14, 12, 16=125
Sleep
11PM-7AM (8 hours)
12:30PM-2:30PM (2 hours)
Nutrition
8AM 4 eggs, yam, milk
10AM banana
12PM 2 pork chops, mixed greens
3:30PM 4 hardboiled egg whites, apple with almond butter
6PM Double-double with cheese protein style
7PM BCAAs
8PM post-workout shake
10:15PM cottage cheese
7PM
Strength
Weighted pullups
5x5, 7.5x5, 10x5, 12.5x4
Conditioning
Tabata:
Pushups 24, 17, 12, 9, 6, 6, 5, 7=86
Situps 11, 11, 11, 11, 11, 11, 10, 12=88
Air Squats 21, 20, 18, 18, 16, 14, 12, 16=125
Sleep
11PM-7AM (8 hours)
12:30PM-2:30PM (2 hours)
Nutrition
8AM 4 eggs, yam, milk
10AM banana
12PM 2 pork chops, mixed greens
3:30PM 4 hardboiled egg whites, apple with almond butter
6PM Double-double with cheese protein style
7PM BCAAs
8PM post-workout shake
10:15PM cottage cheese
Saturday, April 7, 2012
Saturday, April 7, 2012
Workout
9AM
Conditioning: Partner workout 5 rounds for time:
- 400m Run (must be done together, with one partner carrying 45# plate)
- 50 Squats
- 40 Sit Ups
- 30 Push Ups
- 20 Pull Ups
- 10 Burpees
One partner works while the other holds the weight.
Time: 33:50
Sleep
12AM-8AM (8 hours)
12:30PM-1PM (.5 hours)
4PM-5PM (1 hour)
Nutrition
8:30AM pre-workout shake
10AM post-workout shake
10:30AM 3 hardboiled egg whites
11PM 3 eggs, sweet potato, asparagus, chard
1PM apple with peanut butter
3:30PM Baja Fresh Bare Chicken Burrito
6PM orange
7:30PM calamari, 10oz steak, clam chowder
11PM cottage cheese
9AM
Conditioning: Partner workout 5 rounds for time:
- 400m Run (must be done together, with one partner carrying 45# plate)
- 50 Squats
- 40 Sit Ups
- 30 Push Ups
- 20 Pull Ups
- 10 Burpees
One partner works while the other holds the weight.
Time: 33:50
Sleep
12AM-8AM (8 hours)
12:30PM-1PM (.5 hours)
4PM-5PM (1 hour)
Nutrition
8:30AM pre-workout shake
10AM post-workout shake
10:30AM 3 hardboiled egg whites
11PM 3 eggs, sweet potato, asparagus, chard
1PM apple with peanut butter
3:30PM Baja Fresh Bare Chicken Burrito
6PM orange
7:30PM calamari, 10oz steak, clam chowder
11PM cottage cheese
Thursday, March 29, 2012
Thursday, March 29, 2012
Workout
9:30AM
Skill: kipping pullup practice
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Sleep
12AM-8AM (8 hours)
12PM-12:30PM (.5 hours)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
10:30AM post-workout shake
1PM tabbouleh, chicken breast
4PM tabbouleh, 2 hardboiled eggs, banana
7PM ground beef, beans, rice, string cheese, 2 hardboiled eggs
10PM cottage cheese
12AM ground beef
9:30AM
Skill: kipping pullup practice
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Sleep
12AM-8AM (8 hours)
12PM-12:30PM (.5 hours)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
10:30AM post-workout shake
1PM tabbouleh, chicken breast
4PM tabbouleh, 2 hardboiled eggs, banana
7PM ground beef, beans, rice, string cheese, 2 hardboiled eggs
10PM cottage cheese
12AM ground beef
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