Tag Archive for situps

Timberwolf Saturday Workout

Workout of the Day
40 Cal Assault Bike Buy In
3 Rounds
10 Burpee Box Jumps
20 Goblet Squats (32kg)
30 Sit-Ups

My time 19:50

Whitney 17:50

2014 – Workout #26

Thursday night with Jason M at SISU

Start with a 400M run outside of course because its 40 and snow is melting. Then we dive into some shoulder smash, Whitney was my partner and she was doing OK, and it was a bit uncomfortable shes getting better at it, learning to center her weight. But Massie sees this as an opportunity to be a good friend.  He gets on there and is crushing me.  Whitney said he was popping up handstands on me… it was destruction and awesome.  And my shoulders felt great all night, first time in awhile.  We then start these little mini groups to go across the gym and do planks and jump overs. Someone jumps gets to the end gets in the plank new end jumps etc etc.  The planks wrecked me…  Then we did it back… ugh.  Then we did some crawl unders and bridges…. I am working hard at these.

Working on power cleans today, I decide to help a couple people and not focus so much on me, which is OK because I was still able to get a few sets in and also help people out with their cleans.  I did do a 3 rep 195, that was pretty good.  Whitney is going to be good at these when she can attach all the movements together.  Chris is well Chris and is good at everything but a few finer points and he will beast things.

Workout of the Day
Clean
Find your 3 rep max.
then
20 Min AMRAP
50 Dubs
10 Power Cleans
15 Ring Dips
20 Sit-ups

Getting after this wod I decided I was going to do the doubles the day I read this workout.  I knew it was the deal and I knew I wouldn’t do FANTASTIC.  So I also loaded up the bar with 185 for my cleans, I may as well get some good work in there on these.

The first round was hard, the ring dips were hard the cleans were hard I guess the situps went fine… But the dam double unders I just couldn’t get em.  I got one 9 in a row a couple 7’s and a few 5’s otherwise it was onesy twosy the whole way.  FRUSTRATING.  I spent OVER half this workout on doubles alone.

Ring dips I did strict and I did them OK.  I guess there may have been one or two questionable ones, but honnestly I felt great about these.  THough they did take a little longer then I wanted.

Cleans were heavy but I managed I made good form and got them going in doubles and sometimes triples.  First round I think I did 5.

Overall I am disappointed with my day.  But I have to get better, the only way I am going to get better is to do these workouts.  It shows me what I need to work on and it shows me that when I dont’ work on them I get punished.  Workouts like this are a punishment for me for NOT doing things like double under work.  So I lick my wounds go home and come back to fight another day.

My Score: 2 +20 dubs.

Picture

20140320_185400

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
21-15-9
Burpee
Situp
Squat
then
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

2013 – Workout #113

Saturday Morning Butt camp with Pat at SISU

Saturday morning Butt camp, can you think of a better way to wake up on a Saturday?

Mark Savage, Jake and I were teamed up.  We called oursleves team HW, heavy weight.

Warmups we did some running and carrying of some weights while running.  First part of the day was sprinting and doing alternating dumbbell snatches.  Now this was actually pretty difficult but I loved it.  I love short sprints.  Its one of those things I am OK at.

Second part was pure murder 3 tabatas.  Wall balls – Sit-ups – Ball Slams.  Ouch!  So we have just spent the morning running now lets crush our legs with wall balls and ball slams.  I did OK on those two, wall balls I pushed hard through.  But the situps man the sit ups just wreck me…

 

Picture:

061513_buttcamp

061513_buttcamp

2013 – Workout #112

Friday Night at SISU with Pat
Second workout of the night, a quick one.

Thought after a good workout may as well get another in.

The 400M sprint went pretty good until the last 100M, my calves were cramping… never had that happen before.  Must have been all the power snatches.  But I still did it in a “decent” time.

Situps were slow, I was tired, and to be honest I wasnt’ very focused, I could have done better and I will someday.

My time:

1:30 on 400M
54 Situps 🙁

061413_wod

 

 

2013 – Workout #108

Tonight I felt I need to get something in. I had a crappy game and its been a number of days of just playing softball and being busy and NOT doing anything crossfit.  I miss it every single day.

I got Jill to do this the other day and now I wanted a crack at it. And Jill wanted round two of it…  Well Maybe want is the wrong word…

Workout of the Day
10-9-8-7-6-5-4-3-2-1
Burpee
Squat
Sit-Up

My goal for this is less than 10 minutes, I really feel that is VERY do able yet Its been awhile since I’ve worked out.  I’m with Jill whom I know is going to be in the 12+ minute, I played softball in the rain … All of these are very real excuses one can put in your mind to go slower than you need to.

I do a little bit of mobility and a small bit of stretching

My Time 7:54

Jills Time 13:57 * (20+ seconds faster than Friday)

 

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
“Murph”
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

 

Murph_2013

Murph_2013

2013 – Workout #98

Friday Night at SISU

Joining me in the fun are two of my most favorite people to work out with.  Jake and BP.  And as you can see from the board pretty much everyone went crush mode on BP, who just couldn’t get it together today 😉  (Ok time may have been forgotten so we just guessed)  Also here s a picture of Jake and BP who were yelling it while they worked the L-sit.

jake bp yell

jake bp yell

Workout of the Day
4 rounds for time (25 min cap)
30 Kettlebell Swings
40 Situps
50 Double unders (75 singles)

Well I’m going to be honest sit-ups and double unders are not good movements for me.  But I am going to do singles to get this workout going, doing doubles would not make this something I would even get done.  And if I did it would be a lot less work.  I’m going to do somewhere in the neighborhood of 100 singles.

The KB swings actually started to add up in the third and fourth rounds. The situps after the first set really started to crush me.  I just kinda kept going, just going at the work.  This workout felt pretty dam great when I was done.

My time 19:17

Picture

050313_wod.jpg

050313_wod.jpg

2013 – Workout #94

Friday night at SISU

We spent some time working on something we aren’t so good at.  I choose to work on HSPU and some handstand stuff.  It was pretty fun actually.

Workout of the Day
3 Rounds for Time:

400M Run
30 Box Jumps (24/20)
30 Push-Ups
30 Sit-Ups

Well Sit-ups are going to kill my time, I already know this.

My box jumps aren’t fast but I am pretty good at them.  I am consistent and I push through them at a good pace.  Toss in there some 400M Runs this one is going to be fun.

I feel like I had a pretty good pace for everything, except for the sit-ups.  I am just kinda slow a them and they feel like death.  The push-ups went good.  And I have to say it was nice to run outside.

I really wanted to get under 20 minutes for this workout.  It wasn’t to be…

My time: 21:01

Picture:

042613_wod

042613_wod