Tag: burpee

A Sunday Triple

Feelin’ good. Getting a lot of sleep. Eating pretty healthy. Drinking more water. Seeing results. Went in for the 11am.

Warm-up

  • 100 Jumping Jacks
  • 100 Mountain Climbers
  • 100 Butt Kicks
  • 100 Lateral Hops (I alternated legs each 25)
  • 25 PVC Pass-thrus
  • 3 x 1m Bottom Squat Hold (30s rest between each)

WOD #1

Tabata Front Squats (65#)

I got 80 total reps. Nice burn, but could really feel my lower back towards the end.

Take 2 minutes of rest before the next WOD.

WOD #2

13 -> 1 Ladder

  • Burpees
  • Russian KBS (53# KB)

Never took a break and finished in 8:56. It was a 10:00 time cap and then 3 minutes of rest before starting the next WOD, so it was nice to get that extra minute of rest.

WOD #3

50 Reps of Sandbag Complex

  • Clean the bag up on to a shoulder
  • Squat
  • Press the bag up OH and on to the other shoulder
  • Squat

I was able to find a nice rhythm with these and did blocks of 5 throughout most of the WOD. At the end, the presses started to get harder so I switched to blocks of 4 at a time. Crushed this one in 7:37.

Great hour of work for a Sunday. I’m shocked how fast my conditioning has come back. I’ve only been doing the extra rowing stuff at home for a couple of weeks and just cleaned up my diet a week ago. I hope this continues.

Feeling, Bad to Good

I got up early for a Saturday. I think it was before 7:30. Didn’t feel good all morning as I lazed in front of the TV. Seriously thought about staying home from the gym, but went to 10am anyway.

Warm-up

50 Rounds

  • 2 Russian KBS (40# KB)
  • Goblet Squat (40# KB)

It took a few reps to get used to releasing the KB after the 2nd swing and catching it for the goblet, then throwing it back in the air after the goblet to go into the next swings.

WOD

  • 100 Jump Squats
  • 25 “Gladiator” Man Makers (25# DBs)
    • Row, Push-up, T, Row, Push-up, T, Stand, Clean, Press
  • 50 Burpees

Those jump squats to start are deceptively difficult. I was feeling the burn in my legs at 30 reps. Broke the gladiator man makers down in to 5 sets of 5 by using a popsicle stick for every 5th rep so I didn’t lose count. When a movement is as complicated as these were, counting always gets hard. Having to move the stick provided a nice little break in there. The last 10 reps were difficult, with the T (twist your torso and reach the DB straight up to the sky) being the hardest part. Once I got to the burpees I knew the end was in sight and knocked them out unbroken. I flew through the last 5 as fast as possible for that extra little push.

I think my time was 17:34. It wasn’t the heaviest use of DBs, but I couldn’t have gone any heavier with that type of intensity, so I’ll take my top time of the class. It’s been awhile since I’ve knocked out a WOD like this, so I think my conditioning is coming back up. And to think I wasn’t feeling well before getting to the gym.

Finisher

10-20-30-20-10

  • Russian Twists (35# KB)
  • AbMat Sit-ups
  • Weighted V-ups (20# DB)

Ugh, this ab circuit Kevin made up a couple of weeks ago is horrible, mostly because of the weighted v-ups. It was especially bad today because our abs were fatigued from the plank position held for most of the WOD.

Hopefully I feel up for some rowing later tonight.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

4 Rounds

  • 15s Plank
  • 15s Supermans
  • 15s Right Side Plank
  • 15s Left Side Plank

Strength

Find 1RM Shoulder Press

  • 10 @ 45#
  • 5 @ 75#
  • 2 @ 95#
  • 1 @ 115#
  • 1 @ 135#
  • 1 @ 145#
  • 1 @ 155#
  • Fail at 165#
  • 1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

  • 8 Thrusters (65#)
  • 3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

  • 20 DB Curls (10 each arm)
  • MAX Diamond Push-ups
  • 60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.

Switch It Up Tuesday

On Tuesday’s I usually go to the OLY class at 6, but it’s time for a week off that much snatch work, especially with 1RM shoulder press tomorrow. I went to the 9am and will probably do some rowing intervals later tonight.

Warm-up

Tabata Mash-up

  • Mountain Climbers
  • Burpees

Strength

5 Sets

  • 5 Weighted Pull-ups
  • 20 Weighted Sit-ups

I went with the weight hanging from my feet for pull-ups and used 8#, 10#, 15#, 20#, and 25#. That’s a new high for the weight at my feet and I got all 5 reps. I just recently got up to 20# the last time we did this, so my pull-ups are getting a lot stronger. I only had time for 4 rounds of the sit-ups. Used two 25# KBs, 62# KB, two 35# DBs, and 39# + 40# KBs. The weighted sit-ups never seem to get any easier, partly because it’s so awkward.

WOD

20:00 EMOM

  • 7 Wall Balls (20# MB, 10′ target)
  • 7 Kroc Rows (60# DB, alternate arms each round)

Tougher than it looks. Good workout, but you aren’t left dying on the floor, so it was a nice change of pace after yesterday. I almost took the 71# KB for Kroc rows, but glad I didn’t because I’m not sure I would have been able to get all the reps.

Finisher

3 Sets

  • MAX L-Hang
  • 60s Rest

I held the L as long as I could and when my feet started falling, I held knees up as long as I could. I think I averaged about 30 seconds of hold each round and fought for extra on the last round.

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Upgrading the Engine

Now that my strength has improved a lot since the summer, I need to get my cardio back and lose some weight. I’ve been eating everything imaginable, putting on 15-20 pounds and increasing my body fat 4 or 5% in the process. Happy with the added muscle, but not the fat. Starting yesterday I’m back trying to eat healthy.

Decided to get in a good cardio burn, with the aim being a 10 minute WOD.

10 Rounds

  • 150m Row
  • 5 Burpees

I didn’t strap my feet in on the rower, so probably lost a bit of power there, but I didn’t want to have to get in and out for each round. I finished in 10:05. It’s nice when things work out as planned. I could have paced myself better, but I wanted to go hard the entire time, knowing I would fade away each round. Need to get those lungs back and it’s not going to happen by taking it easy. I almost pulled the plug after round 5 because I was dying. I told myself you don’t improve by quitting.

I set the rower to do 150m intervals, but the splits are a little confusing because it counted the previous interval’s rest time (or in my case, transition + time to do 5 burpees) as part of each interval. This makes the 500m pace and strokes/minute completely useless to look at. Maybe I set it to do the intervals wrong, who knows.

10x150m-row-5-burpees

Yes, it’s a cut and paste job, because the screen isn’t big enough to display all 10 intervals at once.

Easy Like a Sunday Morning

Feeling great after a solid night’s rest and taking it easy all day yesterday.

Warm-up

5 Rounds

  • 1m MB Cleans (20# MB)
  • 1m Inch Worms
  • 1m Jump Rope
  • 1m Figure 8s (20# KB, 25# KB in round 5)
  • 1m Hand-to-hand KBS (39# KB)
  • 1m Rest

The goal is to keep a decent pace, but not any real high intensity. It was easy.

WOD

7 Rounds

  • 24 OH Lunges (20# MB, 12 each leg)
  • 10 Burpees
  • 8 T2B

I really enjoyed this one. It was a WOD where I could go-go-go. Holding the medicine ball overhead was the toughest part of this. In rounds 3 and 4 I split up the lunges into 16 and 8. Other than that, everything was unbroken. I did take a few second breather in between each round as I moved a popsicle stick for counting. Finished in 14:48.

How About Some Deadlifts?

Was thinking maybe I’d take the day off, but felt good when I woke up, so went to 9am.

Warm-up

5 Rounds

  • 20 Russian KBS (30# KB)
  • 6 Burpees

The swings were so easy so I concentrated completely on the hip drive.

Strength

5×3 Deficit (3″) Deadlifts

Warmed up with 10 @ 135# and then used 225#, 295#, 325#, 345#, and 365# for my working sets. Solid.

WOD

12:00 EMOM

  • 5 Deadlifts (255# – use 70% of 3RM)
  • 7 V-ups

Holy shit did that 255# get heavy. It was hard to get the first rep going in the last 4 or 5 rounds. Powered through the v-ups without much trouble, but took my time on them in the final minute.

255lb-deadlifts

Finisher

30-20-10

  • Box Jumps (24″)
  • HR Push-ups

Didn’t take more than a minute or two of rest after the WOD and “jumped” right into this. Started out without rebounding, but then saw Cora rebounding so I had to step it up. Couldn’t let her beat me in my strength, especially since she probably has the upper hand in the push-ups.

DB WOD

In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.

Warm-up

3 Rounds

  • 20 PVC Pass-thrus
  • 15 Jump Squats
  • 10 Zombie Kicks
  • 5 Burpees

Strength

5×3 Shoulder Press

  • 10 @ 45#
  • 3 @ 95#
  • 3 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 3 @ 145#

I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.

Accessory

3 Sets

  • MAX Ring Dips
  • 90s Rest

These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.

WOD

21-15-9

  • Modified DB Curtis P’s (hang clean, lunge, lunge, push press)
  • Manmakers (DB push-up, row, row)

It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.

Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.

20121205-181402.jpg

Triple Max Front Squat

Went to the 7pm class because I had work to do this morning and waited for my iPhone 5 to be delivered tonight in case it needed a signature. Feeling good after a complete rest day yesterday.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s PVC OHS
  • 15s Zombie Kicks
  • 15s Lateral Jumps

Strength

5×3 Front Squats

These felt great today. Started off with 6 @ 135# and then 3 reps at each of 155#, 185#, 205#, 225#, and 235#. Had some left in the tank too, but I didn’t want to fail and that was already my 6th set. My previous 1RM is 235# so hitting it for 3 reps today was a good place to stop.

WOD

20:00 EMOTM, do as much of the following in the first 30 seconds

  • 5 Romanian Deadlifts (185#)
  • 5 C2B Pull-ups
  • 5 Burpees

In the first minute I got 4 burpees, then 3 in the next minute, then 4, then 2 I think. After that, there were no more burpees until the final minute where we worked the entire minute and I barely got everything done. I kept doing my pull-ups as chest to bar throughout the WOD, but it wasn’t too long before I was only getting 4 pull-ups each minute. Only once did I just get 3, so that was somewhere around 90 C2B Pull-ups and 100 RDLs. This was much harder than it looked.

Explosion

Kevin talked me into staying after a bit to do some explosive stuff. We did 6 or 7 sets of explosive push-ups up on to plates by doing sets of 2s. The highest we got up to was 19.5″.

Then we started trying some kneeling snatches with his 15# training bar. I landed some, then went up to 25# for a few. Finally tried 35#, missed the first, and then nailed the second attempt. Next it was some kneeling jumps up on to stacked mats. We maybe got up to 8 or 10 inches.

Road Work Circuit

I’m feeling pretty good after yesterday’s WOD and then the explosive training we did at night. Little sore in a lot of places, but nothing bad. Went to the 11am today and 14 of us were there to get our sweat on.

Warm-up

Matt called this a road work circuit, with the goal being to keep your heart rate in the 130-150 range, but work hard enough to get a sweat on.

5 Rounds

  • 1m Russian KBS (40# KB)
  • 1m Lateral Step Overs (12″ box)
  • 1m Air Squats
  • 1m Jump Rope
  • 1m Jingle Jangles
  • 1m Rest

It was kind of hard not to push the pace, but at the same time nice to work at a steady pace. I started out a little slow and my heart rate was less than 130, so I stepped it up a bit and each round it went up progressively, while still staying below the high-end of the range. Solid long “warm-up” that would be harder than most fitness classes out there.

WOD

12:00 AMRAP

  • 12 Box Jumps (32″)
  • 6 Thrusters (75#)
  • 6 Burpees

This is actually based off the hero WOD “Rahoi” but due to space and box availability we had to switch it up. We don’t have the room for bar-facing burpees so we just did normal ones and our supply of 24″ boxes ran out quick so I went with the 32″ box. Since my box was so high, I scaled the thruster weight down from 95# to try to even it out a bit. You can’t really even out those box jumps though. The level of concentration and effort needed to keep jumping on that box is so much more than a 24″. The jump down off the box is really taxing too. Thrusters were probably too easy at 75# so it’s time to start stepping up my game on those. I was able to do 5 complete rounds plus 12 box jumps, 6 thrusters, and 3 of the burpees for a 5 + 21 score.