Tag Archive for pushups

Timberwolf Workout

Workout of the Day
12 Rounds
5 Strict Pullups
2 Turkish Getups
5 Pushups (from plate – small deficit)

Post your scores to the Whiteboard.

Turkish getups were “weird” with a dumbbell.

2014 – Workout #36

Sunday Funday with Jake and Whitney and little bit later Kari

Workout of the Day
Bench Press
Find your 5 rep max.
10 Min EMOM
Odds 5 Pull-ups and 5 Pushups
Evens 5 Ring Dips and 5 Pushups

We hit the bench with the idea of some heavy 5×5 which ended up going really well!


Felt really awesome to get these kind of reps done.

Then we did some EMOM stuff pullups and ring dips

The first set was messed up by timer snaffo!  But thats oK we jsut did a few extra.  The first couple sets went really good, I did some extra pushups each time but as the time went it got way harder.. So much that I couldn’t get the ring dips done, I did the last two sets differently.  I did one set on the regular dip bar (kari was using it) and then on banded ring dips whitney was using it..  I just couldn’t get them done.

Even the pushups got hard….  But in the end I got em all done!

2014 – Workout #34

Tuesday night with Pat at SISU.

Warmup was a 800m run where everyone cut the corner except me and Jake.  I yelled at the class when we got back in.  It was kinda funny.

Onto the skill: the Romanian deadlift. I didn’t do great but I was getting it with Jake’s help.  I did end up getting like 325 for a 2 rep but my thumbs were being destroyed. But he kept me focused and we did pretty good work.

Workout of the Day
Romanian Deadlift
10min AMRAP
3 Elevated Push Ups 24/20
5 Push Ups
8 Box Jumps 24/20

This workout actually was quite the little burner, mostly because I was trying to compete with Craig, a guy at the gym.  It was friendly and fun but boy, while it was going all I wanted him to do was take a break!!!  But he just kept going so I had to as well..

The box jumps by round four were straight up killing me. My legs felt like logs and I just had to keep pushing.  I wanted to stay ahead of Craig and I wanted to burn the hell out of this 10 minute workout.

So 10 minute workouts are a funny thing. You see the time going and you think, “There’s not much time left so I have to keep going” – you think that the whole time… And the rep scheme was one that you could just do ’em and keep going.  But the box jumps were the worst.

I have to say I am very proud of myself on this workout. I pushed hard the whole time and I honestly can say that I don’t think I could have done too much more.  Maybe got a 13 or 14 but that’s about it… It was very fun and a great workout and I thanked Craig very much for it.

My Score 12+5



2014 – Workout #25

Wednesday night with Jason J at SISU.

I forgot my bag at home so I’m working out in some clunky shoes and some borrowed shorts from Brent.

Ok first and foremost that warmup looks a little edited… It was a 1000m row at 5:30… God I don’t even want to know what they had to do at 4:30. It was a nice little warmup, I didn’t finish the entire 1000M before because I was talking to Brent about a laptop.  During the warmup Whitney got a new PR on STRICT pullups at 6!  Thats awesome.

For the skill we did some HSPU work, I had some fun doing these.  I was trying to do some free standing ones with Brent holding my feet and I did one pretty good one.  I’d love to work on these…. It would be so awesome to do a free standing hspu.  And again Whitney does an awesome thing with a strict hspu! AWESOME! She does some sort of happy dance thing?  We aren’t sure on what it was but its a great day for her.

Workout of the Day
4 Rounds
5 Sets of
5 Pullups
10 Pushups
15 Squats

Well its Cindy with a twist.
Its laid out a little different. Do each round, and then rest 1/2 the time it took you to complete the Round.

I got to work out with some good friends on this too, Whitney and Derek, one new to crossfit the other an old 6:30 Crew member from way back. The workout is a bit rushed and everything is going so fast to start up.  I didn’t get one of my hands tapped but oh well got to get to work.

The first round was all strict pullups and it went pretty good pushups all unbroken and a few little rests here and there in the squats.  I think I finished in about 5 minutes something.  So We wait 2:40ish start back up.

Round two was a bit harder but still getting the pullups and the pushups are still good.  Squats are getting a bit harder… I think I finish in 14:00 something, so I need to rest 3:50ish.

I take a look around, no one is really resting.  A lot of people are just working out and just keep going. There are people that finish after me that start before me.  Its confusing, I dont’ care.

I go outside to cool off man does 30 degrees feel good.  Cough a bit spit something out, oh thats blood.  Wonder where that came from…  Not sure but I’m too tired to worry about that.  I spit a few more times and nothing so good to go.

Third round is hell, the pullups are falling apart.  I’m kipping a few of them at this point and I am exhausted. Pushups are still strong and I do them all unbroken again.  Squats are getting a bit slower but I am able to do them.

I go outside to cool off / die.  I think if i’m going to die it should be in a cooler temperature.  Derek asks me how the hell I am able to do the pushups, hes beating me in everything but I’m passing him in those.

Jason says the timer is now set at 32:00 and we have to stop after that, I grab a stopwatch at 30:30 and start it.  No way I’m not finishing this dam thing.

Fourth round I am kipping my pullups my pushups are still unbroken which I am proud of. The squats are slow and the timer goes off and I keep going.  I look around most people stop or are done. But Whitney is going to finish too, which is awesome someone else is doing it with me. the last sets of pullups were murder and then it happens on the last set last two pushups… I drop I cannot do them.  I try to do one I fail.  I rest for a couple seconds do two and move on….  Squats are done and I’m spent. I feel pukey.

The good: I didn’t quit, pushups were tight and strong and I made sure to lock out and do them well.  I did strict pullups for a lot of this workout.

The Bad: Squats need to be faster and more consistent. Pullups need to be quicker and better.  Failed at pushup 198 to do all sets unbroken

My time 35:40



2014 – Workout #16

After catching a ride with BP to the gym at 5:30 the plan was to do the workout again at 6:30.  We will have to see how that plays out…

The warmup today was good, we did some rowing.  That 500M mark is right at the point of shitty to me, like right at that point that I want to quit like every time.  We did some back extensions and squats I worked in a few pushups.

We spent some time on mobility of the shoulders for the skill which was handstands.  This mobility piece I need to do every single time i’m in the gym,  It feels like absolute hell, but I am always so tight in the shoulders. Using a band on the rig keeping palm up and sliding that same arm leg behind.

Handstand were pretty fun, I was able to do quite a few good ones. I even ended up having to show the class my handstand… Not great. But I also ended up letting Brian fall because I wasn’t a good spot….  Sorry BP 🙁

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

Workout of the Day #2
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

As it turns out I did do this workout twice. As it turns out it was just as hard the second time. As it turns out I did not do as well as I did a year ago.  I kinda knew that was going to happen because I haven’t been able to squat.  They killed me.

The first rounds went great, felt great and I just did well. Rounds 3 and 4 were murder on me.  I was heading to the door during the 1 minute rest to get some air. Cold air. It was just straight up hard.

Good things.  The power clean and the pushups went well.  I did a lot of cleans Sunday, which is great because it made these feel better.  I also taped my thumbs this time 🙂

The bad.  I took too much rest during squats.  I was pretty quick to grab the bar each time but those squats were killing me.  I also did a lot of rounds of pushups that I did more then 6 because I was so dam lost in my head…

I wanted to count up my total reps I did tonight, not including the warmups at all.

Power Cleans – 128
Pushups – 241
Squats – 333

Thats crazy!  Who would have thought when I woke up this morning I would have done all of that.  If I said for someone to do all of that in 40 minutes they would say no way! I have a great sense of accomplishment tonight.  I also have a great sense of tired…

My Score Round 1 19rds+23reps =365 Avg 73

My Score Round 2 17rds+31reps = 337 Avg 67.4

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2014 – Workout #6

Stuck at home with my car in the shop.  Coupled with trying to get back from this injury I decided to do a little workout at home. It was motivated by someone else sending me their workout too.

I spent about 10 minutes doing some mobility work.  Some modified couch stretch, where I can keep my ankle normal not flat against the wall (thats the part that makes that hard for me) really helped me open my hips up a bit.  Some foam roller on each leg too, getting that inside.

Tested out a few squats, looking at myself in the window to check depth. Tested out a couple burpees and some situps and got right at it.

Workout of the Day
100 Pushups for Time

Ok first and foremost the pushups were an afterthought upon reading that pushups were supposed to be in this workout too, well I missed em.  So I thought of a way to make up for it would be to do a tabata but then i got to thinking i’ve done 100 situps for time 100 squats for time why not 100 pushups too!

The burpee situp squats went ok, I mean I was very tired and my cat was very confused as to what the heck I was doing it.  It dawned on me I don’t ever workout at home, its very rare. have to change that.  Anyway plowed through that workout pretty good  I think.

My time 6:28

Then it was 100 pushups for time, I probably spent maybe 5 minutes recovering before I started this.  I was thinking it would probaby take me like 4 minutes or so, I mean I crushed the q20k and I could do sets of 50 pretty easy at the end of that challenge.

First set 33 in 42 seconds, not bad but I kinda wanted 40.  Setup for my next what was to be 20 ish and I did 10…  Then as I started up my next set something strange happened.  After four pushups I couldn’t do another one…  WHAT!?!?  I cant’ do a pushup!?!? I looked out the window  I fully expected to see a pig with wings…  Ok I step back a bit give myself a good 30 seconds to recover, no big deal I have plenty of time Sitting at like 1 1/2 minutes.

4 minutes came and went. I spent the next 6 and a half minutes cursing out lout, cursing myself internally and trying to figure this thing out. I pushed really hard to get it under 8 minutes but I just couldnt’ get em done, I was failing and falling on my face. The last reps at 7:50ish were ugly, so ugly in fact I couldn’t count it and I had to do it over.This was a very humbling experience and one that will not soon be forgotten.

My time: 8:02

2014 – Workout #5

I decided to give the mobility class a shot tonight.  Over all I did pretty well, I am a bit sore and things hurt a little but I made it through, pushed when it didn’t hurt, showed down when they did.

Then I decided to try something I’ve been meaning for a while to do. The five minute test.  My friend Whitney has been doing it for awhile and recently finished it in under 5 minutes!  I’ve actually never given it a shot. I think 4 minutes is a good goal.

Five Minute Test
20 Push-ups
1 Sit-up
15 Push-ups
5 Sit-ups
10 Push-ups
10 Sit-up
5 Push-ups
15 Sit-ups
1 Push-ups
20 Sit-ups

So I actually did pretty well on this.  I did the first 35 pushups (with the one situp in between) unbroken.  But I did plow right through them.  The 10 I had to break up in to 5 then 3 then 2 and the situps at the end actually were a bit of a struggle for me.  She decided to no rep me on one …  I did it over.

My Time 3:15

2014 – Workout #4

So after being hurt 4 weeks ago, still sore, still in pain a lot of times I needed to start to test the waters of getting back to working out.  If I said I missed it, that really wouldn’t be doing it justice.

I was going to help Jake clean up the gym a bit and thought we should at least work out some…  Lets try the bench.

Workout of the Day
Bench Press
Find your 1 rep max.

Bench Press
Find your 1 rep max.
NO rest
225 As many as Possible
135 As many as Possible
45 As Many as Possible

20min AMRAP
500M Row
10 Pull-Ups
10 Push-Ups
10 Wall Balls

It started out on the bench and we were chatting and lifting, and it was going pretty well.


We got kinda heavy and were able to complete a set or two…  Then I had an idea…

NO breaking at all 225 until fail 135 until fail 45 until fail….  This sounded awesome… until we did it.  Ever seen two dude that can bench over 300 failing to push up a 45lb bar, well you would have if you were there…  Jake of course went second and DID beat me… Lets be honest, he’s stronger.  I did 14 then 9 then 21, I think jake did 17 14 26.

Then after that I as testing things out on how it felt and decided we should do a workout.  Look above for that workout.  Well.  I won’t say I did a great job, because I didn’t. But I learned a few things about myself in this workout.

After the first row I felt pretty good.  Then I hit the pullup bar.  On the way there I thought lets be aggressive, one set of 10.  Then I thought nah, two sets of five, I mean its been awhile.  Did one pull-up…  Did two pull-ups… let go of bar and was SHOCKED that I couldn’t bust any out. And wow they were hard.  Push-ups in sets of 10 are fine, no worries there. Wall Balls weren’t my best, that squat has me nervous a bit. But I get em (I did use a lighter wall ball) and I do them all pretty easy.

I’ve never quit a workout, no matter how hard no matter how shitty, I’ve just never quit. I’ve been in some bad places in my head during workouts, usually ones that include over head squats.  But I still have never quit.  At 14:48 3 pullups into my third round, I wanted to quit.  Now I’ve said that before many times, but this time was different.  I was dizzy, I was in pain and I was about to throw up, everywhere.  I told jake I was going to stop, I said I’m done and walked over to the door.  Thought I should throw up outside.

Jake was dealing with his own personal hell that is 1) coming back from a bad injury with his leg.  2) coming back from a serious influenza sickness that had him down for 2 weeks. He was coughing, he was struggling, I felt so bad for him, but I was in my own bad way.

I went and collapsed by the door, head spinning, sweat collecting in my eye sockets, those little stary things around the lights in the ceiling.  To say I was tired would not be accurate. Then I remembered this feeling, I remembered how much I needed this feeling, how much I had missed it.  When I was on the couch days two and three (well all the way to seven really) I remember thinking just let me get back, let me lift something, let me sweat…  The clock is still going.

I picked myself up and went back at this dam thing, it wasn’t over yet what was I doing laying down. I finished those dam pullups pushed out the push-ups and wall balled the shit outta that wall and ball.  I got on that rower with all the confidence in the world.  Sure I had 60 seconds and I knew I wasn’t going to finish it, and I was a bit slow getting my feet strapped in but I got 125M in with the 40 some seconds I had by the time I started rowing.  Not only that I rowed up to 250 and stopped.

Oh hello there ceiling, I haven’t seen you in awhile.  Nice to see you again. Really missed you.

Jake thanks for the text, you have no idea how much it meant to me, and just how much I needed it. And for those of you that I do workout with, the BP’s, the Kari’s, The Whitneys, The Brents, the occasional Pats and of course the original … Jake. And the other 20 or more people that I didn’t mention…  Thanks for putting up with my shit, thanks for being supportive, thanks for pushing me beyond what I thought my own capabilities are.  Thanks for lifting weights off my chest, standing behind me when I squat, telling me when a lift is ugly, helping me fix stuff.  Telling me to relax when I’m tense trying to do double unders. Going to the gym with me and being excited and having energy. Thanks for letting me try to motivate you, in turn motivating myself. Thanks for working out with me.

My Score 3rds + 125M

2013 – Workout #114


Workout of the Day
Chest Lifts
Bench Press 4-5 Warmup Sets 3-4 Heavy Sets (4-6 reps)
Bench Press 1 Rep Max
Dumbbell flat Bench Press 3 Heavy Sets
Dumbbell incline press 3 Heavy sets
Dumbell floor Press
Alternating Dumbbell Press (Karate Style)

Bench Press started with 16×135 – 12×185 – 8×185 – 8×205 – 6×255 – 5×275 – 5×255 – 5×255 1×295

Dumbbell Press 6×90 – 6×90 – 5×100

Incline Dumbbell press 6×90 – 5×90

Dumbell floor press 10×65

Alternating dumbbell press 8 each arm x 65

Dips 7 – 7 – 6


I’ve never had so much trouble doing push-ups my entire life…  Wow these were hard after beating down my chest for well over an hour.

It took me 9:58 to complete this… ugh.


2013 – Workout #106

Monday Holiday Hero WOD with Jason & Pat at SISU

There were about 40 people ready to do this wod today, what great energy and I can’t think of a better group to share this workout with.

Workout of the Day
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

The first mile I ran pretty good, High 7 mins and I felt pretty OK with it. I started in on the plane which was 10 rounds of Cindy.  So that’s 10 pull-ups 20 push-ups 30 squats. And in my head think it is reasonable.

That few sets of pull-ups, push-ups and squats were OK, but as it went on they got harder and harder.  Pull-ups got very difficult. and it got to be just a keep going mentality really fast.  That last mile run was pretty much one of the hardest miles I’ve ran.

Later I find out Cindy is actually a lot less work… Its 5-10-15…

My time 54:58