Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for push ups

WOD #255 – 11 October 2010

W/U: hamstring stretch, group sprints, wall ball

WOD: Front Squat 1-1-1-1-1
35×5-65×2-95×2-105-115

8 Rounds Each:
Tabata Sit Ups = 85
Tabata Push Ups = 33

total = 118

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WOD #240 – 15 September 2010

W/U: group

WOD: Bench 5-5-5
65-85(2)-75-75

3 Rounds
20 Push-ups
40 Box Jumps (20) – scaled to 17.5″

time = 11:12

Notes: push ups were strict, but wormy; BJs scaled to 4×45#+2×15# = 17.5″

WOD #222 – 13 August 2010

W/U: DB exercises

WOD: Overhead Squats 5-5-5 (60% 1RM)
35-40-45

3 Rounds
400m Run – scaled to 500m row (raining)
7 Squat Clean Thrusters (clusters), 135/95  – scaled to 4  @ 65#
21 Push-ups – scaled to 12 push ups off box
Rest two minutes.

time splits = 4:25, 10:50, 17:29

WOD #204 – 18 July 2010

W/U: 3x(10 squat, 10 SPT, 10 ring dips, 10 med ball cleans)

WOD: For Time:
5 Power Cleans (155/105) – scaled to 75#
25 Push-up – scaled to 15 pushups on knees
Run 400m
5 Power Cleans (155/105)
25 Push-up
Run 800m
5 Power Cleans (155/105)
25 Push-up
Run 800m
5 Power Cleans (155/105)
25 Push-up
Run 400m

time = 19:51

Notes: Started with strict pushups in rnd 1 and only got to 10, did 20 knee pushups in rnd 2, then 15 in remaining rnds.

WOD #195 – 2 July 2010

W/U: 5 min DUs, 3x(10 ring rows, 10 push ups, 10 KB swings)

WOD: 5 Rounds for time:
20 KB Swings Unbroken (1.5/1)
20 Box Jumps Unbroken (24/20) – scaled tp 4×45# plates
10 Ring Dips/Push-ups Unbroken – push ups scaled to plates, then off box

time = 17:12

Notes:  Horrible.

WOD #186 – 17 June 2010

W/U: group sprints, dynamic stretches

WOD: Deadlift 1-1-1-1-1-1-1 (90% 1RM) = 90% 185 = 165
5×105, 5×135, 165, 165, 165, 165, 165, 165, 165

3 Rounds
10 Power Cleans (135/95) – scaled to 75#
20 Box Jumps (24/20) – scaled to 4×45# plates
20 Push-ups

time = 12:54

Notes: still very frustrated with having to scale box jumps; I need an 18″ box because 4 plates are too short and 5 plates are too wobbly to jump; very glad that I did not succumb to outside influences to go to knees.

WOD #100 – 31 December 2009

W/U: 3x (10 OHS, 10 SPT, 5 pull ups, 20 double unders)

WOD: Deadlift 3-3-3-3-3
115-135-155-165(PR)-165

100 Double Unders (scaled to 20)
40 Push-ups
80 Double Unders (scaled to 20)
30 Push-ups
60 Double Unders (scaled to 20)
20 Push-ups
40 Double Unders (scaled to 20)
10 Push-ups

time = 16:15