Tag Archives: Sit-Ups

“The Swinger.” PUC Day 29.

My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.

Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.

Warm Up

Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).

Strength/Skill

The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.

Results:
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.

Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.

WOD: “The Swinger”

3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!

Results:
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band

I felt good about this.

Pull-Up Challenge Day 29

Results:
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.

I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!

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“Primrose Hill.” PUC Day 15 & 16. Biking in London.

Warm Up

A light bike ride to the gym, and then, having dropped off my stuff, from the gym to the bottom of Primrose Hill, which is the north end of Regent’s Park in London. I made my way to an exercise area called “Trim Trail,” which is a place with permanent installations for pull-ups and many other body weight only exercises. Very nice adult playgym equipment. Personal trainers bring clients there.

Once there I did some sit ups (15), push ups (15), and squats (15), and did hamstring, calf, and hip mobility stretches.

Primrose Hill: The WOD

My WOD:
11 Dead Hang Pull Ups. Take as long as you need.
Sprint up Primrose Hill.
10 Dead Hang Pull-Ups
Sprint up Primrose Hill
10 Dead Hang Pull-Ups
Sprint up Primrose Hill

My results: I got my dead hangs, including one SET OF 5, two sets of 4, two of three, and a couple twos, and a bunch of ones. They took a long time, relative to my normal workouts. Sprint times: 1:50, 1:58, 1:58.

For the record, the Sprint was about 500 meters and includes an approximately 100 foot elevation. It’s burly.

When I finished the whole workout I did another set of 15 pushups for good measure.

Pull-Up Challenge Days 15 and 16

I missed yesterday’s pull-ups, so today I did two days worth. And I combined them with the workout.

See: 15 + 16 = 31.

Biking in London

Heck, I rode my bike for about 3 hours straight today in London, from 4:00 to 7:00 pm, and I also rode it prior to this time. I probably covered 20 miles. Obviously, I was stopping and starting a lot. It was totally awesome. What a great way to sightsee.

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Bench and Row. PUC Skipped Day.

My trip to London has been great. I bought a one week membership at a little gym right on Belsize Park Gardens, about 2 blocks from Gadi and Mimi’s place. They have Concept II rowers and some crappy olympic weights, so I decided to do the WOD from the mainsite that was posted for Monday:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.

Warm-Up

So, I arrived at the gym about 6:45 am. There wasn’t a good place to do warm-ups, so I just did a few squats, push-ups, and sit-ups. I should have done some pull-ups too, but I figured I might get them in for the challenge, later. But now it looks like I have to skip the challenge today. Details below.

Bench and Row

I didn’t have a chance to check the main site, so I had the details backwards. I did bench first, then the row.

I did a few warm up sets with the bench. It’s been a long time since I did this awkward, no fun movement. It hurt my right shoulder. Also, I quikly realized that there was no way I was going to do 60 reps of a full body-weight bench. I did: 20 kg x 10; 40 kg x 5; 50 kg x 5; 60 kg x 3; and then attemted 80 kg, and failed. So, I started my workout at 60 kg. 13 reps into the 30, I backed it down to 50 kg. Then I did my second set with 50 kg. My last set I did 55 kg. Also, the erg was on a totally different floor, so I had to walk through this facility, and up a staircase, to switch stations in the circuit. That slowed me down some of course. And my first set of bench presses was insanely slow.

Results: 47 minutes. First set of Benches: 13 reps x 60 kg; 17 reps x 50 kg; First Row: 500 meters in 1:43; Second set of benches: 20 reps x 50 kg; Second Row: 1000 meters in 3:53; Third set of benches: 10 reps x 55 kg; Third Row: 2000 meters in 7:53.

I got a good sweat going. Had a steam, shave, dressed, and now I am out and about biking through London.

Biking

Yesterday I probably rode 10 miles on my bike. I have similar plans for today. I am out and about, fully clothed, fighting London traffic. The insane taxi drivers, white van drivers, and bus drivers are a serious threat to my life. And the occasional bouts of severe rain (!) are more funny than anything else. I am seeing the city in the best possible way. Convinced of it!

Pull Up Challenge Day 15

Well, I found out where to DO pull-ups: the very cool “Trim Trail” at the base of Primrose Hill Park, just north of Regent’s Park. They have everything for the body-weight only workout crowd there. I saw some truly burly dudes doing pull ups there yesterday. Only trouble is, my schedule today won’t permit me to find the time to work in my 15 pulls. What I’ll have to do is go super early there tomorrow, and do 31 pulls. It’ll probably take me the better part of an hour and a half. That may be my whole workout for the day, that and bicycle riding. So, with that promise to myself, I sign off, no pull-ups today.

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“The Midwest Regional Support WOD.” PUC Day 13.

Decent sleep, about 7.5 hours, but interrupted at 3:30 am for a pee. 1.5 block breakfast. Then the 9:00 am CrossFit Asheville workout. It was a small crowd today, just Shalene, David, Tom, Randy and myself. The WOD is designed to support, spiritually, Shanna Duvall at the CrossFit Reigional Qualifiers. We wish you the best, Shanna!

Warm-Up

Pretty standard agility skills; shoulder dislocates; Sampson and hip mobility stretches; pull-ups (4 dead hang; 12 assisted), push-ups (15), sit-ups (15), overhead squats (12); & and squats (10). To stay warm in the long time it took us to get set up for the workout, I did some additional push ups and some box-jumps.

CrossFit Asheville WOD(s)

Two workouts today.

Workout I: 21-15-9 of
—Deadlift (Rx’d 275#!) and
—Pull-Ups.
Workout II: Row 800 meters or Run 1 Mile for Time

I used only 70kg for the deadlift (that’s 154 lbs, a lot less than I could do, but safe and fast); I used a medium band for assistance on the pull-ups. My time: 10:25.

After a 10 minute rest, Tom and I did the run. Randy and Dave did the row. Shalene jumped rope. My time for the run: 7:04 (Tom hit 6:56). This was not as good as my last time (slower by around 9 seconds), but it followed a pretty difficult workout. Click here for route map.

Pull-Up Challenge Day 13

Had to further repair my torn callus with more Krazy Glue™ (see yesterday’s post) before beginning. Got my first few reps in before heading off to the workout.

Rep #1: Front Grip. 7:45 am.

Reps #2-3: Reverse Grip. 8:00 am.

Reps #4-6: Set of 3. Front Grip. 8:20 am.

Reps #7-9: Set of 3. Reverse Grip. 8:40 am.

Reps #10-12: Set of 3. Front Grip. 9:10 am.

Rep #13: Reverse Grip. 9:15 am.

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“Cindy.” PUC Day 12.

6 hours of uninterrupted (!) sleep. Pretty good. 1 block breakfast (one boiled egg, 2/5 banana). Coffee w/ milk. Water. Then hit the 6:00 am workout at CrossFit Asheville.

Ripped callus on my right hand, May 15th, 2009

Ripped callus on my right hand, after being repaired with Krazy glue. Now that's CrossFit.

Warm Up

Pretty typical agility drills, plus a round of push-ups, pull-ups, sit-ups, squats (12 reps each). Shoulder dislocates and Sampson/hip mobility stretching. 8 of my pull ups were dead hangs.

Skill Work

About 20 minutes working on the swing for kipping pull-ups. I am getting MUCH closer. As I progress with pull-ups I think I will get the kipping down more easily. I know that I’ll have no excuses with kipping unassisted through the workouts when I can reliably crank out 10 reps of dead hangs. Currently: my PR is 4.

CrossFit Asheville WOD: “Ladies Choice.”

Today’s WOD at CrossFit Asheville is called “Ladies Choice,” basically a choice between the benchmark AMRAP workouts “Cindy” and “Mary.” I chose “Cindy.”

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

My results: 11 rounds. I used 2 very small resistance bands for the pull ups.

One result from the workout was a torn callus at the base of the ring finger on my right hand. I repaired it with Krazy Glue when I got home. Wow. Now that’s CrossFit. I didn’t feel the tear at all during the work-out. Then noticed it afterwards. It stung, a lot. But strangely, the Krazy Glue repair was painless. I didn’t expect that. It’s also totally solid. Very interesting.

The workout went well. My push-ups felt pretty strong. I continue to struggle with the pull-ups (hence the challenge). My form in the squat remains, I will readily admit, sub-par (even with a wide stance I have trouble with knees dipping in, rounded back, and properly tracking over the toes; it’s a hamstring and calf/Achilles tendon issue). Of course, I’m doing better than I was at the beginning.

Pull Up Challenge Day 12

I completed 8 dead hang pull ups during the morning warm up at the 6:00 am workout.

Reps #1-2: front grip. Around 6:15 am.

Reps #3-4: reverse grip. Around 6:17 am.

Rep #5-6: front grip. Around 6:20 am.

Rep #7: reverse grip. Around 6:21 am.

Rep #8: front grip. Around 6:22 am.

Reps #9-12: in one set; reverse grip. Wearing bicycle gloves to protect the callus. Around 5:50 pm.

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“Big James.” PUC Day 9.

Coming off of 1.5 days of rest. But last night I had trouble falling asleep, and was wakeful. Slept perhaps 5 hours total between 11:00 pm and 5:00 am. One block breakfast (egg, 2/5 banana, coffee). Headed in to CrossFit Asheville for the 6:00 am workout.

Warm-Up

Various agility drills (shuffles, hops, and pose running). 1 round of Push-Ups (I did 15), sit-ups (15), Pull-ups (3 dead hang, 12 band assist), Squats (my form was off; I did 15). Hip mobility stretching.

Big James

5 rounds for time:

20 Kettlebell Swings (1.5 pood Rx’d)
10 Sumo Deadlift High Pulls (95# Rx’d)
20 Box Jumps

My time: 16:08. I used 95# on the SDHP and 45# on the Kettlebell swings. I tied (with Angel) for first finisher in my session. See here for the day’s CrossFit Asheville post.

Pull-Up Challenge Day 9

Reps #1-2: One set, reverse grip, during AM workout warm-up.

Rep #3: front grip, during AM workout warm-up.

Reps #4-6: Set of 3!. Front grip. At home: 9:00 am.

Reps #5-9: Set of 3! Reverse grip. At home: 5:15 pm.

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Push Jerk. Mile Run. PUC Day 7.

Decent sleep last night, but only about 5 hours, and it was interrupted.  Better than the night before!  One block breakfast & coffee, then

Warm Up

Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then

WOD: Push Jerk and One Mile Run

CrossFit Asheville’s WOD today is: Find your 5 rep max for the Push Jerk and then do a one mile time trial.

Push Jerk

Push-Jerk:
5 x 15 kg
5 x 20 kg
5 x 20 kg + 20 lbs
5 x 20 kg + 40 lbs
5 x 20 kg + 50 lbs
5 x 20 kg + 60 lbs
5 x 20 kg + 70 lbs
5 x 20 kg + 75 lbs. 5 rep max: 119 lbs. A “PR” for today, but given my shoulder press PR for 1 rep (120 lbs), probably not the best I could do.

One Mile Time Trial

My time: 6:53.

For a google map of the route, see here.

Dead Hang Pull-Up Challenge Day 7

Rep #1: at the 6:00 am workout, before the official pull-ups (front grip)

Reps #2-3: at the 6:00 am workout, after the Push Jerks, before the run (reverse grip)

Rep #4: at the YMCA, about 7:20 am, on the smith machine, with knees to chest (front grip)

Reps #5-6: at home, about 12:30 pm, 2 consecutive reps (front grip)

Rep #7: at home, about 1:30 pm (front grip)

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In Honor of SSG Hansen; PUC Day 6

Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee.

CrossFit Asheville WOD: In Honor of SSG Hansen

Our workout today was a scaled and modified version of the “Hansen” Hero WOD which debuted on the CrossFit website this past Saturday, May 2nd.

3 rounds of 4 minutes each, featuring:

1 minute of max reps of burpees, followed by:

30 Kettlebell Swings

30 sit-ups.

If you took longer than 3 minutes to do the Kettlebells and the Sit-ups, as I did on round 2, a minute was added to your time. If you finished the Kettlebells and Sit-ups in under 3 minutes, you rested. It was a cool, somewhat brutal Wod.

Warm-Up

6:00-6:30 am: “Football” Agility Drills (e.g. 10 yards shuttles with dropping to pushup at either end; fast feet with jumping and dropping to pushup and rolling right or left; etc.); Parkour and Tumbling: fun stuff!

Workout

My time: 13:08.

Results: I did 15, then 11, then 12 burpees. Kettlebell swings: 30×45#, 7×45# + 23×35#, 30×35#.

Pull-Up Challenge Day 6: 6 reps of dead hang pull-ups.

Rep #1: after the workout, about 7:15 am. Front false u-grip.

Rep #2: at home, after breakfast, about 8:00 am. Front false u-grip.

Reps #3-4: at home, after breakfast, about 8:30 am. Rear false u-grip.

Reps #5-6: at home, about 8:50 am. Front false u-grip.

Coach Corey says I should perhaps rethink my commitment to this challenge, since it doesn’t allow for recovery or enough modulation to spur adaptation. He is worried that injury might result, or over-training. He suggests, at a minimum, to add rest days to the challenge. I am taking his advice to heart. I will decide when the purpose of my challenge has been met. And the purpose is: to master the dead hang pull-up — at my current level of fitness. So I will take my regular rest-days off of the challenge, resuming the normal count on the workout days. And I may not go all the way to 100. I will stop when this “challenge” has convinced me that I can do the pull up.

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Saturday WOD — Carrier Park

I had strong nutrition yesterday, followed by a good night’s sleep, of about 7 hours, with plenty of coffee and a 2.5 block breakfast. Then I hooked up with the CrossFit Asheville Crew (Shanna, Corey, Corey H, Evan, Dan, Katie, Tom, and a couple of others) at Carrier Park in West Asheville for a Saturday morning throwdown.

We did agility drills, followed by 2 rounds of Pushups (12), Situps (12), Squats (12 — second round overhead). Then hip mobility stretches, and practice one arm dumbbell power snatches.

The WOD: 10 rounds for time of

LEFT cloverleafs,
14 x one arm DB power snatch (7 reps each / alternating arms) (I used 20#)
RIGHT cloverleafs
30′ Walking Lunges

My time: 17’56”

I powered through this workout and came in first… largely because I used 20# weights; the other guys used 25#, 30#, and even 45#. I did one set of 14 with the 45# when I was done. I can do them, but it would have taken me 40 minutes to do this WOD. I’ll have to think about that for next time.

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“Tabata Something Else”

Today’s WOD at CrossFit Asheville:

Skills: Max Height Box-Jump; I tied my personal record at 37.5″

“Tabata Something Else”

Pull Ups, Push Ups, Sit Ups, Squats

Tabata protocol:
Work 20 seconds, Rest 10 seconds; do 8 intervals each for four different exercises, i.e. 32 total intervals. About 16 minutes (actually 15:50).

I don’t have the exact numbers here, but my total was 263 reps. Pull-Ups were hardest, with my final 5 rounds being only 3 reps each. I was able to get between 6 and 9 pushups per round, 9 and 11 sit ups, and 11-14 squats per round.

Health stuff: only about 4 hours sleep; no breakfast except water and coffee w/ milk. Weight in AM: 189.5.

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“Angie”

I did “Angie” on Tuesday morning this week.

“Angie” is the first and most basic of the original “benchmark” workouts (aka “The Girls”) used in CrossFit (see CrossFit Journal Sep. 2003).

“Angie” is composed entirely of callisthenic exercises. It consists of one round of

100 pull ups, followed by
100 sit ups, followed by
100 push ups, followed by
100 squats

In that order. Do the entire number of reps in each exercise before moving on to the next. Break into sets as necessary to complete. Record total time.

I did this workout using a medium weight rubber band on the pull-ups, and did the other exercises unassisted of course. My total time was 33 min 34 seconds.

My time was relatively slow by “CrossFit” standards.

Besides offering opportunities for training and conditioning, the benchmark workouts are utilized by individual athletes to track progress over time, and as a means for comparing “intensity” between athletes. Intensity is defined as “power output” using the formula power = (work X distance) / time.

The fastest time at our affiliate was coach Corey, who completed “Angie” in just over 14 minutes. (!) Although Corey and I are different in height and weight, and he didn’t use a rubber-band assist on his pull ups, we can still compare our Angie times and get a quick idea of the difference in power output (intensity) between our respective workouts. That’s because the element of time has the greatest effect on the value of “power output,” whereas height and weight affect the work and distance numbers a bit, but not too much. Discounting height and weight difference, his intensity (power output) was close to DOUBLE mine. I also note that he is in his late 20’s, and I am 40, but the formula doesn’t take age into account.

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