Tag: burpee

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

Deadlift

  • 5×45#
  • 4×135#
  • 5×225#
  • 5×295#
  • 2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

  • 20 American KBS (53#)
  • 15 Burpees
  • 400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

Keep it Solid

Thursday is not my favorite morning of the week. At least not until squats are over because it’s Super Squats day. Warmed up with 5:00 Air Dyne (2.28 km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×245#

Went up 20# from last week. My drive up and back positioning felt really good. I’m the most excited about being about to keep that solid back through all of the reps. 25 days in the books.

Over to CFi for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • 2x 15/15 Band Side Steps
  • 15 Toe Touches (last 7 reach up too)

Strength

Romanian Deadlift

  • 8×45#
  • 4×135#
  • 4×205#
  • 4×255#
  • 4×285#
  • 4×305#

I felt something pull on the left side of my middle back on the first rep with 305#. WTF! Tightened up and was able to do the other 3 reps. Better just be a little muscle tweak or I’ll be so pissed at myself. I’ve been working so hard to be smart with all of the squats and it couldn’t be going any better. If a stupid RDL messes me up…grrrr.

Conditioning

  • Run 1 Mile

Nice and easy. Did it in 9:13. When did I get so bad at running?

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 10-9-8-7-6-5-4-3-2-1 Air Squats
  • 30 DU

Steady pace. Had 2 misses on dubs, after 7s and after 3s. Finished in 9:10. Did Crossover Symmetry Iron Scap and got out of there.

Closing in on a Power 200

My HRV recovered back up to 109 this morning and my resting heart rate was down 10 beats to 43. When the HRV was in the orange on Thursday morning, I should have probably held back a little in the workout that day. Active recovery to the rescue! I was up earlier than normal so chilled with my coffee before hitting the garage. Warmed up with 3 minutes on the Ski Erg (616 meters).

Coffee Squats

Pause Back Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×155#
  • 3×175#
  • 3×195#
  • 3×215#
  • 3×235#
  • 3×255#

I only planned on hitting 235#, but it was feeling so good I had to go another set. I first put 245# on the bar, but bumped changed my mind before going and was glad I did. Felt good!

Then to CFi for the 10am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • 5 Hang Muscle Snatch (45#)
  • 5 Snatch Press (45#)

Power Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×195# (PR)

Knew I wanted to go for that PR today when I saw snatch work on the board. Felt solid.

Conditioning

14 Rounds (Partner)

  • 12 Burpees
  • 12 Air Squats
  • 12 Pull-ups

Killed it with Bryan by going 6-6-12-6-6 every round. We picked up the pace in the last 2 rounds to finish at 13:51. Great workout and was nice to be able to knock out quick air squats.

Midline

2x with a partner (20#)

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Before heading home I did Crossover Symmetry Iron Scap for those shoulders.

Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

  • 10×45#
  • 3×125#
  • 3×135#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • PVC OHS

Weightlifting

Hang Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.

Snatch

  • 3×115#
  • 3×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.

Accessory

4 Rounds

  • 8/8 Kroc Rows (70#)
  • 5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.

Conditioning

4 Rounds

  • 5 Burpees
  • 10 Plate Snatches (55#)
  • 15 Air Squats
  • 200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×300#
  • 10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.

bacon-truck-pig

Coffee and Squats

Legs are still sore as fuck. Won’t stop me from squatting though. So happy to be under a bar again! Quad seems to be fine with it so far. Out in the garage shortly after waking up.

IMG_5815

Jumped on the Air Dyne (AD2) for 5:00 and went 2.25 kilometers.

Back Squats

  • 20×45#
  • 8×135#
  • 8×145#
  • 8×165#
  • 8×185#
  • 8×195#
  • 8×205#

Oh my, those first couple of reps felt terrible with the empty bar. Everything loosened up by the end of the 20 though. Put a focus on driving through with the hips today. I took a 2 minute rest between sets. Did a round of back stretches after finishing up. I’m enjoying these morning squats to get the day going.

Had a chiropractor appointment and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (210#)
  • Bottom Squat Holds
  • Jump Rope & DU practice
  • Banded Walks (red band, monster, side shuffle)

A strand of the cable came loose on my RPM rope again. 😦 Guess I’ll have to switch to their coated cables. So I had to use my backup Rx rope.

Conditioning

25-20-15-10-5

  • DU (unbroken)
  • Sit-ups

Holy shit did I screw up a lot. I missed 3 times trying to get the 5! Took me 3:41. Terrible.

15:00 AMRAP
2-4-6-8…

  • Deadlift (75#)
  • OHS (75#)
  • Burpee

Kept it light and just used the one bar. It was enough. Got through the round of 16 plus 18 deadlifts and 11 overhead squats. I broke up the 14 OHS 8-6 and the 16 as 9-7. Everything else unbroken.

No B.S. Bench

  • 10×45#
  • 5×135#
  • 2×185#
  • 2×205#
  • 2×225#
  • 2×235#
  • 2×240#
  • 2×245# (PR)
  • 2×250# (PR)

Last week before testing a max. With doubles and heavier weight it was perfect to get an idea going into next week. That 250# is my previous max and I didn’t struggle hitting it for a double. BOOM!

Knocked out Crossover Symmetry Iron Scap before heading home and will hit some stretches tonight. I may start doing some other stuff on the days I stretch twice to mix it up.

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Roll back
  • PVC Pass-thrus
  • Cleans
    • 5×45#
    • 5×95#
    • 3×135#
    • 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

  • 3 HSPU
  • 3 Cleans (185#)
  • 6 HSPU
  • 3 Cleans (185#)
  • 9 HSPU
  • 3 Cleans (185#)
  • 12 HSPU
  • 6 Cleans (185#)
  • 15 HSPU
  • 6 Cleans (185#)
  • 18 HSPU
  • 6 Cleans (185#)
  • 21 HSPU
  • 9 Cleans (185#)
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

  • 20 Box Jumps (24″)
  • 20 Burpees
  • 20 Sit-ups
  • 20 Walking Lunges
  • 20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

  • 30s Bottom Ring Dip Holds
  • 100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

5x

  • 250m Row
  • ~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.

Limit Your Burpees

Took a complete rest day yesterday. First one since February 6th. Drove me nuts, but I needed it. Shoulders were pretty wrecked from Sunday.

Strength

Shoulder Press

  • 10×45#
  • 6×75#
  • 6×95#
  • 6x6x115#

Recommended at 65%. Fast quality reps. Felt good not to struggle.

Conditioning

Wall Ball “Kalsu”

  • EMOM: 5 burpees (including @ 0:00)
  • Accumulate 100 wall balls (20#, 10′)

My goal was sub 6 and I made it. It’s a little fuzzy, but I think I was at 22-38-53-68-83 for my minutes, so I had 17 to go at the end. Knew I didn’t want to do another 5 burpees for a rep or two, so went a little faster through that 5th minute of burpees and sped up the wall balls to finish with time to spare in 5:54. Good mental battle with this one.

Midline

5 Rounds

  • 10 Sit-ups
  • 20 Russian Twists (53# KB)
  • 30s Plank

Went all unbroken. Took me 8:25.

Something I’ve realized in the last few days is that after cutting back my volume leading up to the Open, I’ve been feeling great during workouts.

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

  • 1,000m Row – 4:23
  • Bottom Squat Hold
  • Stretching

Skill

5 Rounds

  • 30s Bar MU
  • 30s Rest
  • 30s Box Jumps (24″)
  • 30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

  • 80-60-40-20 DU
  • 20-15-10-5 Burpees
  • 8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

  • 30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

  • 3:00
  • 2:30
  • 2:00
  • 1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.

15.1 Eve

Had a chiropractor appointment in the afternoon, so went to the 5:30 class. Was there early so started early. I did Crossover Symmetry Activation to get started.

Weightlifting

Muscle Snatch

  • 5x20kg
  • 5x34kg
  • 3x40kg
  • 3x50kg

Power Snatch

  • 3x60kg
  • 3x70kg
  • 5x2x75kg
  • 5x1x80kg

I did the set of 60 as touch-n-go, but dropped the rest. For the doubles with 75 I was going about every minute and probably close to that for the singles with 80 too, but wasn’t paying as much attention to the clock.

Conditioning

5 Rounds

  • 6 Evil Wheels
  • 7 Power Snatches (95#)
  • 8 Burpees

This was programmed with OHS, but still not squatting so I substituted the snatches and did them all unbroken. Finished in 7:56. Evil wheels are slow for me because of my length and reach.

10-20-30-20-10

  • DU
  • Sit-ups

My double unders are hot! Wasn’t close to missing any. Finished in 4:06. Probably would have been a good day for an “Annie” PR.

Strength

Bench Press

  • 10×45#
  • 4×95#
  • 4×135#
  • 4×165#
  • 4×185#
  • 6x4x205

Second week of the bench program. Stayed a little conservative with a 10#, when it said to do 10-15#. Felt good. May make a bigger jump next week.

Can’t wait for the big 15.1 announcement tomorrow! Will probably do an easy 20 minute row before watching it at the gym.