pushups

Easy ski @ Trapp’s this AM. It was soft and thin, but at least we have a bit of snow.

Pushups this PM:

145

30-15-10-15-15-15-15-15-15

Run / Pushups

AM: off

PM:

1:05 run to Sovereign Lakes and back. HR avg = 133.

Then 50 pushups (25-25)

Angie

PM: Crossfit WOD = Angie

I scaled each exercise to 65 reps:

pullups: 5-5-6-6-7-5-6-2-2-3-4-4-4-3-3
pushups: 5-5-7-8-8-7-5-4-4-4-4-1-1-2
situps: 35-15-5-5-5
squats: 40-25

pull: 6:07
push: 5:46
sit: 3:45
squat: 2:15

TOTAL = 17:55.5 (hr avg = 142)

last time: 20:46 on 10/18/09

Tabata Something Else

Really glad I did Angie two days ago…exact same exercises and same sequence today:

8 sets of 20″ on/10″ off of each of the following exercises (score = grand total of all reps):
pullups
pushups
situps
squats

Pull: 11-9-6-6-5-3-3-4
Push: 12-6-6-6-6-5-5-5
Sit: 9-10-9-9-9-8-8-8
Squat: 10-12-12-12-13-10-11-12

TOTAL = 260

afterwards:

Bench press, 10 x 135, 8 x 135
GHD Situps, 10-10

Angie

Angie @ 65%. For time:

65 pullups (7:10)
65 pushups (6:25)
65 situps (4:30)
65 squats (2:41)

== 20:46

Most of my muscles were tired going into this workout, so it wasn’t very high intensity. Just sorta pussy-footed my way through it.

Situps were with un-anchored feet.

Cindy

AMRAP in 20:00 of

1. 5 pullups
2. 10 pushups
3. 15 squats

Done on a clothesline outside our cabin. The bar was about 3″ in diameter, and wet. New PR by 2 full rounds! Gonna be sore as hell!

16 rounds in 19:57

The team doing a scaled version of "Cindy" (w/clothesline as pullup bar!)

Hike / HSPU / Pushups

Yesterday morning the team and I went out for a long-, easy- hike/run. We were out for nearly 3 hours by the end. I am pumped to report that my ankles held up with almost no problems. They weren’t sore/stiff after the hike, and they aren’t really sore/stiff this morning.

PM: HSPU negatives, and 2 x 15 push ups.

Random Quickie

In between class and training, I had 30 minutes free. I wasn’t feeling and muscle soreness after yesterday, so I went to do a quick little workout. My muscles didn’t have much gas, and I didn’t have much time. It was a fortuitous combination.

10 x Dips
20 x GHD situps
20 x Back-extensions
10 x Pushups

5 x Box jumps
5 x Box jumps w/ jump @ top
5 x 3-step jumps
3 x 3-step jumps
5 x 4-step jumps
5 x Box jumps on big box

Deadlift Practice, back in July:

Barefoot run / Heavy Pullups / Pushups

My ankle was feeling better today, and I had free time after lunch to go run. All in all, I ran 10 km in 50:00. After about 3km of warmup, I ran 5km relatively hard:

4:24.7
4:04.8
3:56.4
3:52.8
3:39.6

= 19:58.3

Not bad, relatively pain free. Then I went and did 10 sets alternating pullups and pushups:

5 pull / 10 push
5 / 10
3 (+25) / 10
3 (+35) / 10
3 (+45) / 10
3 (+25) / 10
4 (+35) / 10
3 (+35) / 10
3 (+35) / 10
3 (+35) / 10

= 35 pullups, 100 pushups

Then it was ultimate frisbee with the kiddies, and some stretching. Solid day.