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"Honest" Push-ups...

Everyone knows how to do push-ups, right?

With the complexity of a lot of the movements we use in our WOD's, it's easy to take for granted some of the lower technicality movements that we've been perorming most of our lives, such as pushups, sit-ups, running, etc. The following is a snippet from the CrossFit Journal article on "honest" push-ups.

A Cheater's Guide to Lousy Push-ups:

Avoid each of these and you are nearly guaranteed an honest push-up:

1. Sagging: Dropping the belly in an attempt to hit, or reach bottom early

2. Piking: Sticking the butt up in the air. This is usually accompanying a rest (see resting, below).

3. Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

4. Bouncing: This cheat is, exactly as the name implies, bouncing off the floor to rise to top again without effort. This is a big hit with fat guys.

5. Yogaing: With this cheat, the head and neck lead up followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

6. Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

7. Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

8. Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.

Wednesday - "Simple"

As many rounds as possible in 30 minutes of:

Big Dawgs/Pack:
Men:

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 box jumps
  

Women:

• 10 pull-ups or jumping pull-ups
• 20 (honest) push-ups
• 30 sit-ups
• 40 box jumps
  

Puppies/Buttercups:
Men:

• 10 pull-ups
• 20 push-ups
• 25 sit-ups
• 30 box jumps
  

Women:

• 10 jumping pull-ups
• 10 (honest) push-ups
• 20 sit-ups
• 30 box jumps

Monday, August 6 - "Elizabeth"

 

Today, we're going to do Sunday's Crossfit.com WOD "Elizabeth," because we all suck at front squat cleans and need to get better. :-p

 

"Elizabeth"

 

Big Dawgs

21-15-9 reps of:

Front Squat Clean – M:135lbs W:95lbs

2x Bar Dips (41–30–18 reps)

 

Pack

21-15-9 reps of:

Front Squat Clean – M:95-115lbs W:55-75lbs

2X Bar Dips

 

Puppies

21-15-9 reps of:

Dumbbell Front Squat clean

Bar Dips (If you can't do bar dips do 1.5X the number bench dips. NO GRAVITRON PLEASE.)

 

Buttercups

15-12-9

Dumbbell cleans

Bench Dips

Friday, August 3rd - "Deathblow" (Posted late)

We revisited Matt's deathblow workout on Friday, and it seems to have become a favorite of the males in the group. In true "Deathblow" fashion, I passed on this one, as I'd done "Jason" early Friday morning with the Crossfit Little Rock crew at AR Sports Performance.

 

FOR TIME

Adjust weight according to your strengths, below are just suggestions

Big dawgs

Round 1

• 1 mi run
• 21 dumbell bench press (M 50lb W 25lb)
• 21 deadlift (M 135lb W 65lb)
• 21 shoulder press (M 95lb W 45lb)

Round 2

• 3/4 mi run
• Repeat lifts for 15 reps

Round 3

• 1/2 mi run
• Repeat lifts for 12 reps

Round 4

• 1/4 mi run
• Repeat lifts for 9 reps

As I said earlier, I got the opportunity to work out at the new Little Rock Crossfit affiliate at AR Sports Performance in Little Rock. If you have a chance, take a minute to stop by their blog and check em out.

Wednesday, August 1 - "Exile" (posted late)

 

Well it seems there’s going to be some chiropractor guy twisting people’s backs up in the aerobics room today until 2:00, which means that we’ve been kicked out on the lawn today. That’s ok, though, because it’s only going to get up to 96 today.

 

Today’s outdoor workout:

 

Three rounds of:

• · Medicine ball three throws, 300 ft (The length of the lawn)
• · 2xDB Farmer Carry, 150ft
• · Flying Burpees, 150ft
• · Run, 300ft
• · Medicine Ball Three Throws, 300 ft
• · Flying Burpees, 150ft
• · Farmer Carry, 150ft.
• · Rest

Pick your own weight. I’ll bring out all of our makeshift med balls and have the cooler.

 

Medicine Ball Three Throw – Throw a med ball for distance, alternating throwing forward from the chest, forward overhead, and backwards overhead.

Farmer Carry – Pick up two heavy dumbbells and start walking.

Flying Burpees – Like a regular burpee, but instead of leaping in the air at the end of the rep, perform a standing broad jump.