Tag: burpee

Quad Burner

My hands ached bad when I woke up. I wasn’t paying attention to walking down the steps because I was so focused on it and ended up falling on my ass and slid down 3 stairs. That woke me up! My legs were a little wobbly too. Didn’t think I did much yesterday.

Warmed up with Crossover Symmetry Activation.

Strength – Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×215
  • 5×225
  • 5×235
  • 5×240

Really had no idea what to expect here. The chart we have said a 5RM for 270 would be 236, so this was about right for my 275. Not sure I could have got all 5 with another 5# on the bar.

Conditioning

“Klepto” – 4 Rounds

  • 27 Box Jumps (24″)
  • 20 Burpees
  • 11 Squat Cleans (145#)

I jumped without rebounds in round 1. After doing the first 2 squat cleans, I could feel my back would never hold up with box jumps, so I did step-ups for the other 3 rounds. Burpees were the rest and just kept moving. Cleans were all singles, but back on the bar quick. Was through 2 rounds at exactly 9:00 and finished everything at 18:29.

Going to start going with shorter met-cons on Sunday going forward to build that intensity up. Should have a solid base after all of the rowing and the last month of long Sunday workouts.

Midline / Shoulders

  • 50 reps – 1/4 Get-ups (53#)

Originally programmed Turkish, but legs were smoked from the workout and didn’t feel like standing up. Broke it up into 10 each arm and then 15 each arm.

Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

  • 3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

  • 10 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups (feet on 16″ box)
  • 30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.

 

Big Balls

Did not want to get out of bed this morning but had to set the alarm to make sure I did because Dad is stopping by tonight.

Warm-up

  • 3×8 GHD Heel Drives
  • Bottom Squat Hold
  • 3 Rounds
    • Wrist Stretch
    • 10 Air Squats (feet together)
    • 20 Mountain Climbers
    • 10 Toe Touches

Strength: Push Press

  • 6×45#
  • 5×95
  • 3×125
  • 3×155
  • 8:00 EMOM
    • 3 Sets: 3×175
    • 2 Sets: 3×185
    • 2 Sets: 3×195
    • 3×205

All done touch-n-go style.

Conditioning

10:00 AMRAP: 2-4-6-8…

  • Box Jumps (30″)
  • Burpees

Didn’t even try to rebound any. Held a nice steady pace to keep moving. Finished the round of 14 plus 16 box jumps and 4 burpees.

new-slam-ballsMidline

4 Sets

  • 15 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (20#)
  • 30s Plank (hands)

We got a bunch of new slam balls so I had to try out the 30 pounder.

210 Plus

Took a much needed complete rest day yesterday. Got on the scale this morning for the first time in weeks. Knew this was coming, but first time over 210, weighing in at 211.5 pounds! At least my strength numbers are going up with it, but this gymnastics stuff sure would be easier if I dropped back to around 2 hundy. Had my monthly adjustment at the chiro and then went to the gym

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Deadlifts

  • 10x20kg
  • 10×70
  • 5×100
  • 5×120
  • 5×140
  • 5×155
  • 5×170
  • 5×180
  • 5×190

Comes out to 419# on the last set, which is only 16 shy of my best 5, back in November 2013 a couple months after I pulled 515. I did 5×425# back in January of this year for a more recent set. Back when I did the 5×435, I was pretty dumb with my warm-ups. Look at this shit… I did 135-225-315-385-435. Today I took almost twice as many sets to get up close to that. Felt good too. Nice to have my back holding up.

 

Skill WOD Hustle & Flow Week 3 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

The narrow grip overhead squats felt rough today.

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Felt better with the handstand holds, but still used the wall as my crutch to kick up and then took my feet off the wall for as much as I could.

Skill Test

  • 4 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)

In my notes from last week I see 3″ for the working sets, but my record on BTWB says 3.5″ so not sure which was correct. The bump to 4 was not easy though. Should probably decrease and get in more reps next week.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Put feet up on a box for the push-ups this week and didn’t really feel any harder.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

Fucking terrible. I only got through 5 burpees and 3 HSPU this week. I’m not sure what happened but since doing the max deficits last week I’ve started to put my back up against the wall during the push-up. It’s really throwing me off, especially in the kipping reps. I was hoping to get more than the first week, but got an entire round less. Almost makes me wonder if I messed up my counts and did the round of 4 twice. I don’t think so, but it’s weird to be an entire round less an just a 5 minute workout. Oh well I guess. :-/

Front to Back

Again, planned to do 9am, but was up late playing an addicting stupid iOS game. Went to the 5:30 class.

Warm-up

  • Jumping Jacks
  • Zombie Kicks
  • Rack Stretch
  • Lat Stretch
  • Calf Stretch
  • 5 Back Squats (20kg)
  • 5 Front Squats (20kg)
  • 5 Front Squats (70kg)

Strength

8:00 EMOM (alt)

  • 5 Front Squats (90kg)
  • 5 Back Squats (90kg)

Wasn’t going crazy being the 3rd day squatting this week and may do more tomorrow with Alex. Not sure yet. Legs are kind of smoked from the Air Dyne last night.

Accessory

4 Sets

  • 8 Supinated Grip Pendlay Rows (115#)
  • 5 Evil Wheels

These rows felt really easy. I know they were light but maybe the pull-up work is already paying off.

Conditioning

3 Rounds

  • 1:00 Row (calories)
  • 1:00 Burpees
  • 1:00 Medicine Ball Cleans (20#)
  • 1:00 Rest

I did 27-25-26 calories on the rower and totaled 60-60-58 reps overall. Those med ball cleans suck ass but I kept moving the entire time each round.

Glad there was nothing I had to modify because it’s still hard to hang or pick anything up with my hands.

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Back Squats

  • 5x20kg + 5x20kg with 2 second pauses
  • 5×70 (2s pauses)
  • 5×90 (2s pauses)
  • 5×110 (2s pauses)
  • 3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

  • Find 1 rep MAX deficit strict HSPU
  • 3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.

Conditioning

Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

  • 15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Sore Wings

Woke up yesterday with a headache that got worse through the day, before I finally gave in and popped some pills. So fucking sore too! I’m not sure my lats have even been this sore from pull-ups. Triceps are rocked from Kalsu I believe and my biceps are probably sore from the underhand work on Monday. Had planned an active recovery day yesterday with the possibility of squatting, but it was pretty obvious my body was crying for rest.

Was wide awake shortly after 5am so crawled out of bed and got an early start on work. Then went to the 9am class.

Warm-up

  • Bottom Squat Hold
  • Shoulder & Upper Back stretching
  • Air Squats
  • Jumping Jacks
  • Toe Touches
  • Zombie Kicks

Strength: Deadlift

  • 10×45#
  • 6×155
  • 3×265
  • 3×315
  • 3×345
  • 3×375
  • 3×395
  • 3×415
  • 3×435

Yeah! Only 30# shy of my best triple. The slow and steady approach is paying off. Back felt really good today. I put on my belt starting with 345 I think.

Weightlifting

Probably should say it’s more conditioning since not really much technique work involved.

10:00 EMOM

  • 2 Clean & Jerks

I went 155-165-175-185-195-200-205-210-215-220 with squatting and split jerks. I think I powered one rep at 175 or 185. My second split jerk in the heavy rounds was kind of ugly with a lot of flat back foot. Wore the belt and lifting shoes.

Conditioning

6 Rounds

  • 10 Wall Balls (20#, 10′)
  • 10 Plate Snatches (45#)

Looks innocent, right? Nasty shoulder burner though, starting at the end of the 3rd round. I was glad I didn’t use the 25# slam ball and was starting to regret my decision to use the 45# plate. Kept every round unbroken though. Finished in 5:43. According to the Fitbit, my heart rate was up to 144 at the end.

Skill WOD: Hustle & Flow Week 1 Day 2

Headed out to the garage in the afternoon to do this. Shoulders feeling fatigue from this morning.

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Basically just practiced trying to get up into a freestanding handstand. After a few attempts out in the open I moved over to the wall with a little better success. If I kicked up and hit the wall I took my feet off the wall as quick as I could and tried to balance for a few seconds. Shoulder taps with back to the wall are so much harder. I wasn’t even tapping my shoulders, though I don’t think I was shifting my weight enough until the last set. Will hopefully be easier at the gym with more room.

Skill Test

  • 1st week: Find 1 rep MAX deficit strict HSPU
  • 3 sets of 4-6 strict reps at 70% of max deficit

I didn’t figure out a good way to setup the plates until I had already started on an alternative. Did 3×7 regular strict reps with no deficit and about 2-2:30 of rest between sets. Plenty difficult.

Strength Accessory

3 Sets

  • 8 Seated DB Press (30# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Holy fuck was that hold hard! Entire body shaking by 10 seconds in. The seated presses were easy at that weight but I didn’t want to kill myself too much before the AMRAP, which I knew would be tough.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

Went unbroken through 3 and then no more than 2 handstand push-ups in a row. Finished the round of 5 plus 6 burpees and 5 HSPU.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • PVC pass-thrus
  • Bottom Squat Hold
  • Thrusters
    • 5×45#
    • 5×95#
    • 5×115#

Conditioning

“Kalsu”

EMOM (until 100 thrusters are completed)

  • 5 Burpees
  • Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast!  I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.

Accessory

5 Sets

  • 5 Good Mornings (135#)
  • 15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

  • 20 H2H Russian KBS (53#)
  • 30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.

Warm-up

  • 3×10 Reverse Hyper (210#
  • Bottom Squat Hold
  • 3 Rounds
    • 5 Back Squat (45#)
    • 5 Shoulder Press (45#)
    • 5 Push Press (45#)
    • 5 Burpees
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#

Strength Conditioning

14:00 EMOM (alt)

  • 6 Deadlifts (275#)
  • 8 Burpees

Barbell Conditioning

5 Rounds

  • 3 C&J (Increasing)
  • 10 Lateral Bar Hops
  • 1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.

Midline

It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.

Halloween – Year 4

Today marks the 4 year anniversary since I started doing CrossFit. Changed my life!

Was up late playing Halo 5 last night. First time I’ve done that playing videos games in a few years. Made it for the 10am class. Weighed in before class for the challenge since the party is tonight. On my scale at home, I went from 16.3% to 13.4% body fat and 208.7 to 198.7 pounds. At the gym I think I went from 20% to 17.5%, but that’s with using it on the “normal” setting instead of “athlete” to make it consistent across the board for everyone.


I definitely feel a lot better and have said for a long time that 195-200 is a better weight for me to carry around. That body fat % still seems high though.

Warm-up

  • Bottom Squat Hold
  • Ring Hang Stretch
  • Good Mornings
  • Presses
  • OHS

Conditioning

5 Rounds

  • 5 Hang Power Cleans (95#)
  • 5 Front Squats (95#)
  • 5 Push Presses (95#)
  • 5 Back Squats (95#)
  • 5 Burpees over the bar

Went unbroken and took a few breaths between sets that I probably didn’t need to. Finished in 6:39.

16:00 AMRAP

Partners share reps and run together.

  • 40 Wall Balls (20#, 10′)
  • 20 Burpees
  • 200m Run

Weston and I went sets of 10 wall balls and caught the person’s last throw off the way to save time. Went 5s on the burpees. we were in our 5th run when time ran out but finished with a solid pace on the last run, so probably about 16:20-16:30 or so.

Picked up Papa John’s on the way home from the gym. 🙂