What a great workout!!!! I think today was probably the first time I finished without feeling like I was going to pass out or vomit. I felt great! Maybe it means I should have done 4 rounds of running (which was an option) instead of just 2 rounds. Here is what we had to do:
Conditioning:
In teams of 2
2 rounds:
Run 800m
50 box jumps
40 partner clap planks
50 pullups
40 db push press (30lbs)
50 medball situps (15lb)
Not only I increased the weight in the dumbell and the medball from the last push press and situps, but my pullups were great as well!! I was able to do 10 at a time no problem (assisted of course).
It was a great workout to finish the crossfit week.
Next time will be at the new place where my box is moving to. I'm really excited for it!
Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
Wednesday, June 27, 2012
Wednesday, June 20, 2012
Burpees and Heat: Deadly Combo
Okay, maybe not deadly, but definitely excruciating!
According to the The Weather Channel, it felt like 101°F around the time I was doing crossfit.
I knew it was going to be bad, but it was, as always, worst than I thought. Here is what we had to do :
Strength: shoulder press 4×4 (35lb, 45lb, 40lb, 40lb)
Conditioning: 15 mins AMREP
5 burpees
7 tricep dips
9 push press (10lb dbs)
Luckily we spent most of the time inside. The only time I was out was when I was doing the 2 lap warm up jog. But it was still super hot, since it is an open warehouse and no a/c, only fans.
I had drank lots of water, so I was fine in that department. It were my arms that suffered the most. My biceps, triceps, shoulders and back were a bit achy from Monday, and today we had to work on them again, so they were not happy.
During the strengthening, I decided to start with a 15lb bar with 10lb plates on each side. My first round was fine. Then I added additional 5lb plates on each side, for a total of 45lbs. That made the second round much more difficult, where I had to bend my knees a little to get it up (which I know I'm not supposed to do). Then as I was doing the 3rd round and really struggling, the instructor told me it was too much for me and switched it to 2.5lb. So I did the remaining 3rd and 4th rounds with 40lbs and it was extremely difficult, but I did them. My arms however, were burning and very weak.
So when I went into the conditioning, they were already tired from the strengthening. I had to stop several times, not only because my arms were feeling extremely weak, but because the heat was too much. It;s like I was breathing with no air. I wasn't counting my reps but I think I did about 6 or 7.
So yeah, I didn't die, but felt like I was going to!
According to the The Weather Channel, it felt like 101°F around the time I was doing crossfit.
I knew it was going to be bad, but it was, as always, worst than I thought. Here is what we had to do :
Strength: shoulder press 4×4 (35lb, 45lb, 40lb, 40lb)
Conditioning: 15 mins AMREP
5 burpees
7 tricep dips
9 push press (10lb dbs)
Luckily we spent most of the time inside. The only time I was out was when I was doing the 2 lap warm up jog. But it was still super hot, since it is an open warehouse and no a/c, only fans.
I had drank lots of water, so I was fine in that department. It were my arms that suffered the most. My biceps, triceps, shoulders and back were a bit achy from Monday, and today we had to work on them again, so they were not happy.
During the strengthening, I decided to start with a 15lb bar with 10lb plates on each side. My first round was fine. Then I added additional 5lb plates on each side, for a total of 45lbs. That made the second round much more difficult, where I had to bend my knees a little to get it up (which I know I'm not supposed to do). Then as I was doing the 3rd round and really struggling, the instructor told me it was too much for me and switched it to 2.5lb. So I did the remaining 3rd and 4th rounds with 40lbs and it was extremely difficult, but I did them. My arms however, were burning and very weak.
So when I went into the conditioning, they were already tired from the strengthening. I had to stop several times, not only because my arms were feeling extremely weak, but because the heat was too much. It;s like I was breathing with no air. I wasn't counting my reps but I think I did about 6 or 7.
So yeah, I didn't die, but felt like I was going to!
Sunday, May 27, 2012
6 Weeks Into Crossfit
I'm starting to feel the heat out there, even though it wasn't that hot today. As always, it felt great afterwards. My sister in law also joined me today so it was nice having a partner to work out with :)
Here is what we did:
Conditioning: 20min amrap
10 push press (10lb kbs)
10 box jumps (20" box)
20 mt. Climbers
Run 100m
Each round took me about 3 minutes to complete, so I think I did about 6 rounds, but I'm not sure. All I know is that it was harder than I thought it would be.
Afterwards we did abs work out, so we did some situps, butterfly situps and bicycle. I really don't have a problem doing situps. I find that's probably the easiest thing for me to do, out of all the exercises. Bicycles, however, make my sides burn a lot, but I guess it's because it's working.
It was a good workout overall :)
Here is what we did:
Conditioning: 20min amrap
10 push press (10lb kbs)
10 box jumps (20" box)
20 mt. Climbers
Run 100m
Each round took me about 3 minutes to complete, so I think I did about 6 rounds, but I'm not sure. All I know is that it was harder than I thought it would be.
Afterwards we did abs work out, so we did some situps, butterfly situps and bicycle. I really don't have a problem doing situps. I find that's probably the easiest thing for me to do, out of all the exercises. Bicycles, however, make my sides burn a lot, but I guess it's because it's working.
It was a good workout overall :)
Tuesday, May 15, 2012
600 Calories Burned
I was looking forward to go back to the box, since I hadn't been there since last Monday. On Wednesday I had to work so I did the at home workout, and Sunday was mother's day so there was no class.
I really liked yesterday's workout. As longs as there are no Burpees, I'm happy :)
For the warm up, we ran 3 laps, which wasn't as bad since I've been getting more used to running.
Then we had the usual group stretch and drills. Those make me so tired!
And then the work out:
Strength: push press 4×7 (35 lbs)
Conditioning: 17min Amrap
20 weighted squats (I used 10lbs med balls)
18 Situps
16 jumping lunges
14 kettlebell swings (I used 20lb kbs)
10 push press (I used 15lbs dbs)
I was able to do 3 complete rounds and up to the 5th situp of the 4th round. I did regular lunges since I'm still working on my balance.
At the end of the class I had burned 600 calories according to my heart rate.
Today my shoulders, upper back and neck are incredibly sore. I think the kettlebell swings did it. Maybe I have to work on my form a bit more. Other than that, I'm looking forward for my next work out tomorrow :)
I really liked yesterday's workout. As longs as there are no Burpees, I'm happy :)
For the warm up, we ran 3 laps, which wasn't as bad since I've been getting more used to running.
Then we had the usual group stretch and drills. Those make me so tired!
And then the work out:
Strength: push press 4×7 (35 lbs)
Conditioning: 17min Amrap
20 weighted squats (I used 10lbs med balls)
18 Situps
16 jumping lunges
14 kettlebell swings (I used 20lb kbs)
10 push press (I used 15lbs dbs)
I was able to do 3 complete rounds and up to the 5th situp of the 4th round. I did regular lunges since I'm still working on my balance.
At the end of the class I had burned 600 calories according to my heart rate.
Today my shoulders, upper back and neck are incredibly sore. I think the kettlebell swings did it. Maybe I have to work on my form a bit more. Other than that, I'm looking forward for my next work out tomorrow :)
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