CrossFit 260422

Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups
65-lb barbell and a 2-inch deficit

Strength: 65-75-85-95-pounds
Metcon: 7:54

Warmed up on the rower and then some targeted OHS prep with PVC and empty bar. Was intentionally conservative on the OHS because it has been a while since I did any overhead squatting. Followed the intermediate scaling for the WOD and challenged myself to finish one full round rather than AMRAP 6 as suggested. Keep your gaze and armpits forward while stretching the band like a rubber band. Try not to lean forward and keep the bar in line with your midfoot. Used the blue yoga blocks laid flat for deficit pushups. 

Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Row Conditioning

4/3/2/1 min on

1:30 off between each

rate 26/26/28/34

start at 2k plus 10 and get faster

Messed up entering this in ErgData and the MINUTE interval was actually an HOUR interval. Held the target rate and split was 1.47.4 for that interval.

Bitch Work

5 Rounds

10x seated banded shoulder presses (red miniband) 

10x push ups

100m heavy farmers carry 

2 minutes rest between rounds 

This shouldn’t creep up on you - it should be tough from round one. Starting with seated banded shoulder presses, challenging both shoulder and midline stability, before testing muscular endurance with a large set of push ups. Finished off with a heavy, long farmers carry, the designated rest should be a welcome relief. Didn't have a pair of heavy KBs so I carried a 60# and 80#, alternating which hand carried the heavier bell each round. Kept everything unbroken except for round four's pushups. 

Crossfit | 211201 
3 Rounds
500m row
21 pushups
12 v-ups

I was intentional about breaking the pushups into two sets during the first two rounds, but they were gone for me in round three. It took multiple small sets to get to 21. I need to work on my muscular endurance. Explode up on the v-up and control the descent, holding around a 1:3 tempo. 

CrossFit | 250329 
2500m row 
50 hand-release push-ups
2500m row

28:14.2 

Push the pace on the first row, knowing that the second will feel that much worse. Use your legs - push, don't pull! Stay smooth and methodical throughout the push-ups, doing your best to complete in six minutes or less. I need to improve my push-up stamina - try doing Tabata HRP once a week to build muscular endurance.  

Gold-Medal Guns  🥇💪
Superset 1: Grip Strength and Push-Ups 
1. Wide Grip Dead Hang
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155-165-170 pounds
Sets/Reps: 3 sets of 6 reps

Half-Kneeling 1-Arm Pulldown @ 30 pounds
Sets/Reps: 3 sets of 10 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs; last set @ 25lbs

Light as a Rock
Superset 1: Grip Strength and Push-Ups 
1. Dead Hang from Rock Climbing Grips 
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155 pounds (used 165 on set 2 for 6 reps)
Sets/Reps: 3 sets of 8 reps

Half-Kneeling 1-Arm Pulldown @ 27.5 pounds
Sets/Reps: 3 sets of 12 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs

Warmed up on the rower with a 10-minute build. I got a 30-day free trial of the Ladder app and am going to try and fold in 3 workouts per week. I am following the Limitless (KM) which appears to be pretty intense. Today was the welcome workout. Excited to see what the rest of the week looks like. 

Welcome Workout

Goblet Squats

Weight: 20 pounds 

Sets/Reps: 3 sets of 15 reps

Superset 1: Bent-Over Row and Push-Ups  

Bent Over DB Row @ 20-pounds

Push-ups

Sets/Reps: 3 sets of 10 reps

Double KB Romanian Deadlift

Weight: 44 pounds 

Sets/Reps: 3 sets of 8 reps

DB Seated Press @ 20-pounds

Weight: 20 pounds 

Sets/Reps: 3 sets of 10 reps

Midline

2x 12, 10 and 8 reps of:

Supported V-up and Over

High to Low Plank

Forearm Plank Reach

Crossfit | 241216 
35-25-15 reps for time of:
Hand-release push-ups
Row calories

Opted for intermediate scaling due to the volume of pressing. Do not “game” the workout. Break the pushups early and often so you don't spend a lot of time resting. Push the pace on the rower - each of the three rounds should have been rowed at a similar pace to the last round. 

Two Rounds: 
25 Calorie Row
25 DB Floor Press (50)
-Rest 3:00-
Two Rounds:
25 Calorie Row
25 Push-ups 

Find a pace on the row knowing that you'll tire and rest on the pressing and be smart about breaking up the pressing movements. The row should ideally be 90 seconds or less (~2:00/500m pace).

Crossfit 230517 
Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups

Push the row a bit while staying consistent. The goal is to finish 5 rounds of each movement. This workout demands that you use your legs on the row - otherwise the push-ups will be that much more difficult. Use the force curve to keep you honest. I don't have the same stamina with bodyweight movements anymore. It's clear that I need to work on my muscular endurance and shed some extra weight.

On a 16 minute clock: 
Row 140 calories (120 if using assault bike)
-then-
AMRAP in remaining time
20 push-ups
12 v-ups

SCORE: 2 Full + 14 Push-ups

The metcon portion of this workout was challenging due to my current weight and limited stamina for pushing movements. I need to be more balanced in my training to address these weaknesses. 

Two Rounds
100 drag rope singles
40 push-ups
40 alternating v-ups

Another hotel workout here in Hong Kong. Break the pushups early and often as the overall volume will sneak up on you.

Strength - 
20x25 sec on 15 sec off
*5 of each
1) med ball deadlift
2) pushups
3) med ball squat 
4) hollow hold (option to hold med ball)

Used 20lb med ball for deadlift and squats, holding the ball in bearhug position for the squats. No weight on the hollow hold as my abs were pretty sore from yesterday. 

Conditioning - 
3x3mins // rest 1min
rate 24-26
2k plus 14; get faster 
then,
300m for time

Turned the drag up for the 300m sprint at the end and let it rip. Happy with this effort - especially after a strength session and with my midline trashed. 

Build to heavy set of:
2 strict press plus 3 push press

Pushup Biathlon 
30/20/10 pushups 
500m row after every set
*250m penalty row if you break any pushup sets (to be paid before continuing on with pushups)

Accessory: Pushing
10-8-6-4-2 alternating double DB strict press*
5-4-3-2-1 HSPU
*hold 1 DB in front rack while other is pressed overhead
*build in weight each round

Best set was 155lbs - bar was taken from the ground each set. Probably could have gone heavier, but knew there was a lot of pressing coming up and wanted to save my shoulders. Broke the set of 30 pushup at 19, otherwise everything else was unbroken. Opened with 25lb DBs and increased by 5lbs each set, ending with a pair of 45s. 

Accessory 
3 Rounds 
25 banded pull-aparts (red band)
25 hollow rocks 
25 banded push-downs (purple band)
25 banded good mornings (red band)
Rest 1 minute between rounds 

Crossfit 221212
5 Rounds
10 deadlifts (185-pounds)

sled push up/back hallway (+45 pounds)
15 push-ups 

There is no prescribed rest between rounds but I was breathing heavy from the start. Kept each round unbroken but rested as needed between rounds. The combo of deadlifts and sled push made this more of a cardio workout for me. Used the accessory work as a warmup before hitting the metcon. 

Workout 93 - RowErg - Rest Assured 
30 minutes continuous rowing as 7.5 minute interval repeats

15 seconds power, 30 seconds easy

30 seconds power, 60 seconds easy

45 seconds power, 90 seconds easy

60 seconds power, 120 seconds easy

Rate: 24

Drag: 115

Great piece to build your stamina while sprinkling in some spicy bursts of power. 

Finisher - 5 rounds 

10x seated banded shoulder presses

10x hand-release push-ups

100m heavy farmers carry (53-pounds)

rest 2 mins between rounds

Crossfit | 230613
For Time: 
100 box step-ups
100 push-ups
10 hang squat snatches
20-inch box, 105lbs 

22:56

Get yourself fatigued then challenge your power. Warmed up on the rower and then built to a snatch weight that is roughly 70% of 1RM. Moved through the step-ups pretty easily, but the pushups were a slog. Was breaking early and often. Opted for hang power snatch rather than squat because my knee has still been bothering me. 

Crossfit | 220306
Intermediate Scale

Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

5 Rounds + 25 Reps

Scaled the reps so that I was able to keep moving throughout with very little rest. Averaged 2:18 and 506m for each of the rowing intervals. 

Crossfit | 221102
Intermediate Option:
50-40-30-20-10 reps for time of:
Push-ups
Handstand Hold (seconds)

This is a lot of volume and I wanted to focus on quality movement. Broke the pushups into sets of 5 to stay fresh throughout. Kept the holds to two sets on the longer duration (:50 & :40) and stayed unbroken during the remaining sets. This was a TOUGH workout. 

27:23