Tag: Burpee over the Rower

I’m a little sore from yesterday, in my shoulders and outer quads. Made it to the gym a little after 3:30.

Warm-up

• 8 Reverse Hyper (210#)
• 10 Back Squat (45#)
• 10 Shoulder Press (45#)
• 8 Reverse Hyper (210#)
• 6 Back Squat (155#)
• 6 Shoulder Press (75#)
• 8 Reverse Hyper (210#)
• 3 Back Squat (205#)
• 3 Shoulder Press (95#)
• 3 Back Squat (235#)
• 3 Shoulder Press (115#)
• 3 Back Squat (265#)
• 3 Shoulder Press (130#)

Strength

10:00 EMOM (alt)

• 3 Back Squats (285#)
• 3 Shoulder Press (140#)

Feeling more comfortable in the squat. Used the belt and lifting shoes today. Really like this combination now that I’ve done it 3 weeks in a row. I think next week I’ll switch it up to front squats and bench press for a 3 week cycle of the same progressing rep scheme going from 5s to 4s to 3s.

Rowing WOD Week 15 Session 1

• Every 2:15 for 8 rounds
  • 17 Calorie Row (+2 calories from last week)
  • 9 Burpees over the rower (+1 burpee from last week)
• 5:00 Rest
• 2 Rounds
  • 17 Calorie Row
  • 9 Burpees over the rower

Total of 1,633 meters in part A and 432m in part B. My splits for the intervals were 0:52, 0:55, 0:56, 0:59, 1:01, 1:01, 1:01, and 1:02. Did the 2 rounder in 2:19. That second round is so bad after jumping back and forth over the rower during the burpees. You wouldn’t think it would affect you that much, but there is no power left in the legs for the 2nd row.

That’s 2 weeks in a row I got a little headache from this combo. Just don’t push that hard usually and with these two movements you can always keep going.

Took a complete rest day yesterday. Staying up late over the weekend to play Halo and this time change has me all messed up. Plus my nieces were here the last couple of days so I was up way earlier than I like. Headed to the gym around 3pm today for my workout.

Warm-up

• 10 Revers Hyper 140#
• 10 Back Squat 45#
• 10 Shoulder Press 45#
• 10 RH 140#
• 4 BS 155#
• 4 SP 75#
• 10 RH 140#
• 4 BS 205#
• 4 SP 95#
• 10 RH 140#
• 4 BS 235#
• 4 SP 115#

Strength

10:00 EMOM (alt)

• 4 Back Squat (265#)
• 4 Shoulder Press (135#)

Squats felt better than the sets of 5 with 245# last week. Shoulder press was rough though.

Rowing WOD Week 14 Session 1

So not only is the focus on rowing for CrossFit, but now we’re adding burpees into the mix!

E2M 20:00

• 15 Calorie Row
• 8 Burpees over the rower

Each round is done for time. The numbers were based off the 30 second intervals we did last week. My times were 0:54, 0,:53, 0:53, 0:54, 0:54, 0:57, 0:58, 1:04, 1:09, 0:59. Around the end of round 7 I started to feel sick during the burpees. So I slowed down in rounds 8-9 and somehow powered through round 10 because I didn’t want to go over 1:10 and made it back under a minute.

Then a much needed 5:00 rest.

3 Rounds

• 15 Calorie Row
• 8 Burpees over the rower

My legs ran out of juice towards the end of the first round on the rower. Burpees held out pretty well. Took me 3:33 and then I collapsed on the ground for several minutes. Finally got moving and went outside to cool off and walked 400m.

That was one fucking nasty ass workout. One of the hardest things I’ve done recently.