2x500m sprints
1:43 and 1:54
Push-up and Pull-up Ladder
Rest between each step length it took to finish that step.
10 mins work
I got 9 of each.
jp
Showing posts with label Pull-ups. Show all posts
Showing posts with label Pull-ups. Show all posts
Tuesday, October 30, 2012
Monday, October 15, 2012
Fri, Sat, Mon
Friday
Front Squat
5 sets of 3. Don't remember the loading. Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ??? 12??
Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans
Then...
Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17 6/17 5/12 3/8 3/12
Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes
Front Squat
5 sets of 3. Don't remember the loading. Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ??? 12??
Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans
Then...
Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17 6/17 5/12 3/8 3/12
Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes
Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36
jp
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36
jp
Thursday, September 20, 2012
10 Factorial Triplet
10!
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????
Pulls were easy. All unbroken. The Ring Dips however I think I am psyching myself out on. First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.
Stupid Dips.
jp
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????
Pulls were easy. All unbroken. The Ring Dips however I think I am psyching myself out on. First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.
Stupid Dips.
jp
Monday, September 10, 2012
Day one in P-cola
Overhead Squats 1RM effort: Ended at 125#
Karen:
5 pull ups
10 push ups
15 air squats
20 min amrap
Rounds 12 + pull ups
jp
Karen:
5 pull ups
10 push ups
15 air squats
20 min amrap
Rounds 12 + pull ups
jp
Sunday, August 5, 2012
Bench and Mary
Friday - Bench Press
5 reps at 65% (135)
5 reps at 75% (155)
5+ reps at 85% (185 - but only got 4 reps)
Sunday
“Mary”
Complete as Many Rounds as Possible in 20 minutes of…
5 Handstand push-ups (2 ABMAT)
10Pistols (W/ Bench)
15 Pull-ups
“Mary”
Complete as Many Rounds as Possible in 20 minutes of…
5 Handstand push-ups (2 ABMAT)
10Pistols (W/ Bench)
15 Pull-ups
6 full rounds - couldn't get another HSPU in.
jp
Tuesday, July 31, 2012
Tabata Tuesday
Tabata of Sit, Pull, Push, Sprawl
Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#
Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#
Saturday, June 9, 2012
Tue to Sat
Tuesday
10!
Bodyweight Bench Press
Kipping Pullups
Started Bench at 165, but ended at 125.
Time: 12????
DEADLIFT - 85% 1RM One Rep On The Minute for 15 min (Hamstring still - I did 95# slow for the stretch)
WOD:
5 Rounds of…
3 min AMRAP
3 Hang Power Cleans (165/95) - Again I did 95# for Hamstring
6 pushups
9 knees to Elbow
1 Minute Rest
Reps: 11+10
WOD:
For Time:
750m Row
15 Handstand Pushup
500m Row
10 Handstand Pushup
250m Row
5 Handstand Pushup
Time: 12:??
Handstands were the goat. Only did Halves or Negatives w/ push-up
Fri
Push Press at 10, 7, 5, 5, 5 ended with 125#?
Sat
Fontenelle Forest with Granddaughter and Wife
jp
Friday, May 25, 2012
Thursday AMRAP 15
15 min AMRAP of...
4 pistols (I used a bench at the bottom but free hands)
4 pull-ups
4 Hand stand push-ups (I got into the handstand, held, then dropped to a push-up)
Rounds: 9
It was a lot slower then others, but that was becuase I was having issues with HSPU, as always. Also, I didn't use a bar or band to help counter balance the pistols which made them harder and slower.
jp
4 pistols (I used a bench at the bottom but free hands)
4 pull-ups
4 Hand stand push-ups (I got into the handstand, held, then dropped to a push-up)
Rounds: 9
It was a lot slower then others, but that was becuase I was having issues with HSPU, as always. Also, I didn't use a bar or band to help counter balance the pistols which made them harder and slower.
jp
Monday, May 7, 2012
Tired
Buy-in:
Jump rope, 5:00
Jump rope, 5:00
PTP WOD: Day 5
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups
Time: 13:58
Cash out:
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.
Friday, April 13, 2012
A whole week!
Week was all messed up due to the level 1 cert on Wed/Thurs
Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps
Rest exactly five minutes, then
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps
Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps
Rest exactly five minutes, then
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps
Thrusters/Pulls - 2 rounds plus 8 pull-ups
Burpees/Wall ball - 3 rounds + 6 burpees
Tuesday
15 min row
PVC Pipe Snatch practice
65# Bear Complex for the movements
Wed
Fran
21-15-9
Scaled to 65# thrusters and pull-ups
time: 7:45
plus a ton of very slow tight skill work on the pvc pipe
Thur
triplet of 8 push-ups, 10 medball cleans, 12 sit-ups
AMRAP 8 min
5 full plus 20
plus a ton more of slow, tight skill work
Friday - Rest...
jp
Tuesday, March 27, 2012
Two'fer Tuesday
AM
Spin 20 mins
stretch 30 mins
PM
Skill: Romanian Deadlift and Squat Cleans
21-15-9 of
Burpees
Pull-ups
Time: 6:32
Spin 20 mins
stretch 30 mins
PM
Skill: Romanian Deadlift and Squat Cleans
21-15-9 of
Burpees
Pull-ups
Time: 6:32
Wednesday, March 21, 2012
Wednesday Doubles
AM
10 reps of 2 push press at 115#.
L-Sits
PM
50 Thrusters at 45#
30 Pull-ups
400m Run
Two Rounds
Time: 22:52
Suppose to be three rounds, but doing it on my own I just didn't have the
motivation.
jp
10 reps of 2 push press at 115#.
L-Sits
PM
50 Thrusters at 45#
30 Pull-ups
400m Run
Two Rounds
Time: 22:52
Suppose to be three rounds, but doing it on my own I just didn't have the
motivation.
jp
Friday, March 9, 2012
Tabata This
20 seconds work 10 seconds rest
8 rounds each of
SDHP at 65#
Squats
Pull-ups
Push-ups
Sit-ups
Lowest rep counts
Mine was...
7-9-4-4-11... I Think...
jp
8 rounds each of
SDHP at 65#
Squats
Pull-ups
Push-ups
Sit-ups
Lowest rep counts
Mine was...
7-9-4-4-11... I Think...
jp
Friday, March 2, 2012
Wed and Slugville
Wed
“Sumo-Jackie”
100 Sumo deadlift highpulls with just the bar (45/35)
50 Thrusters with the bar (45/35)
30 Pullups
50 Thrusters with the bar (45/35)
30 Pullups
Time: 12:25???
Thurs/Fri
Was sick. Having balance issues. Didn't do ANY workouts... Didn't even make it to work.
jp
Saturday, February 18, 2012
Saturday, January 28, 2012
Pulled Calf
So Tuesday's Filthy Fifty pulled the calf pretty bad. Didn't do any work outs on Wed/Thur.
Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish... ugly, ugly, ugly
Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.
jp
Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish... ugly, ugly, ugly
Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.
jp
Tuesday, January 10, 2012
Weighted Pulls
Weighted Pull-Ups
In six attempts or less, find your 1-RM Weighted Pull-Up
Ended at 55#
Then,
As many rounds as possible in 12 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 1 Lap
Completed 4 rounds plus 2 pulls.
jp
Wednesday, January 4, 2012
Mutilated Cindy
Four Rounds of….
Run 1 full lap (~ 400 Meters) and then 5 minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 5 minutes.
Completed 15 rounds.
jp
Sunday, December 25, 2011
Christmas Morning
“CFTV 12 Days of Christmas”
1- Wall Walk
2- Deadlift at 185#
3- Med ball squat cleans (20/14) - Subbed cleans with home made 15# PVC bar
4- Wall ball shots (20/14) - Subbed Jumping Squats w/ a total of 20#
5- Pull-ups - Subbed Dips
6- Ground to Overhead (45/35 # plate)
7- Sit-ups
8- Lat jumps over bar
9- Air squats
10- Push-ups
11- Box Jumps
12- Burpees
Follow the song... On the first day of crossfit, the coach gave to me... 1 Wall Walk. On the second day of crossfit the coach gave to me 2 Deadlifts and a Wall Walk... You get the idea.
Final Time: 36:30
jp
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