Tag: burpee

Turning the Tables

It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.

Warm-up

4 rounds

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

Midline

We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.

WOD

3 rounds

  • 1m Push Presses (30# DBs)
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Jingle Jangles
  • 1m Burpees
  • 1m SDLHP (53# KB)
  • 1m Rest

Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.

Finisher

Prowler Suicides

After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.

My Favorite Burpees

I’ve been extremely sore from all of the wall balls yesterday. Ass, quads, hamstrings, you name it. I did make it out and walked 18 holes of golf this morning for the first time in nearly two weeks. I think that helped to keep things a little loose.

I’m using my standing desk station for the first time today while working. Hopefully I can get these back issues cleared up and get my spine back to normal.

Warm-up

10:00 EMOM

  • 10 Burpees

I loved this! I went all-out for my burpees in every minute and was done in less than 24 seconds each time. The rest period allowed me to catch by breath and go at it hard again when the next minute started. Pretty cool way to get 100 burpees in 10 minutes. Did I mention how much I loved this? 🙂

Strength

10:00

  • 10 KBS (55#) during the odd minutes
  • 10 Shoulder Press (30# DBs) during the even minutes

When you complete your reps for the minute, the rest of that minute is rest. We were supposed to go heavy for the KBS, but since they are so back intensive I took it easy. I probably should have started with the 35# DBs and had the 30#s handy, but by the end the 30s weren’t super easy either.

WOD

5 rounds

  • 15 Split Cleans (30# DBs)
  • 21 HR Push-ups

When we went to start this one, I was glad to have the 30# DBs, because I would not have been able to keep up the intensity with heavier ones. I had to take a short break around the half-way point of each round. I tried to get 11 reps of push-ups in at the start of each round and then do 5s to finish it off. By the end though, I was doing whatever I could to get them done. Finished in 14:31.

Skill

45s Rack Position Holds

We partnered up and switched off with the bar. I think I got in 3 reps. This was kind of weird, but maybe it’s just because my rack position is pretty good. I’m lucky enough to have good flexibility in my wrists and can keep my elbows up pretty good.

Hold that Finish

Other than my lower back I’m feeling good. Went to the 5:30pm class today and with all the rain we got last night it was really humid out.

Warm-up

5 rounds

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

WOD

20-19-18…3-2-1

  • Burpees
  • Russian KBS (53#)

Wow, this one will kill you. I did all of my reps unbroken for both movements and only rested during transitions. I think we had 16 people in class so it was a scramble for KBs. I ended up with a 53#, which was just fine by me. It allowed me to keep a high intensity and maximize my power output. I finished in 25:51 with an ocean of sweat under me.

Finisher

5 rounds

  • 30s Bottom Squat Hold
  • 30s Handstand
  • 30s Plank

This looks rather easy, but it definitely was not, especially being so sweaty. When I went up for my 3rd handstand, the mat started to go flying and I nearly ended up on my head. My arms were even shaving in the 3rd round of plank. Great way to finish of the workout.

One Card at a Time

Still a little sore today, but I’m finally on the tail end of it. Well, except for my lower back that is. I walked 18 holes of golf this morning and then headed in at 7pm tonight so I could stay after for the 8pm open gym time.

Warm-up

750m Run

WOD


Deck of Cards

Reps

  • 2-10 = Face value
  • Jack = 11
  • Queen = 12
  • King = 13
  • Ace = 14

Movements

  • Joker = Run 500m
  • Hearts = Burpees
  • Diamonds = 4 Mountain Climbers
  • Spades = Thrusters (60#)
  • Clubs = Ring Rows

I haven’t done a deck of cards in a really long time. We were allowed to substitute any movements out for something we are weak at or needed to work on. Originally clubs were one-arm snatches, which I like, but figured they are not a good idea with my back. So I put in the ring rows. I thought I was using 75# for the thrusters but after we got going I realized I had the women’s bar. Oh well, 50# was plenty with that many thrusters.

There was a 40:00 time limit. When time ran out I had just started on my first burpee of the King and then had 5 more cards to go.

Strength

  • Back Squats
  • 5 HSPU
  • Rest 2-3m

For the back squats I did:

  • 5x 135#
  • 3x 185#
  • 2x 205#
  • 1x 225#
  • 1x 235#

I was hoping to set a PR today, but when I did that rep at 235# I could really feel it in my back as I came out of the bottom. I had to shut it down after that. I was pretty fatigued from all of the Thrusters in the WOD too I guess. HSPU felt really good and I was able to do each set of 5 unbroken without resorting to using any AbMats.

Feels Good to be Back in the Box

I was still kind of sore this morning, but I was able to go in for the 9am class and I felt great after warming up.

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Jumping Jacks

WOD

“Helen”
3 rounds

  • 400m Run
  • 21 KBS (53#)
  • 12 Pull-ups

I felt really good in this one. All of the KBS were done unbroken and I broke each round of pull-ups into 2 sets. Finished in 9:30.

Finisher

EMOM 10:00

  • 100m Sprint (50m down and back)
  • 3 Burpees

This may have been tougher than the WOD. Felt good after, but the sprints started feeling slower and slower until the last one where I dug deep.

It sure feels good to be back in the box, especially after only doing one WOD last week leading up to the competition. Maybe all of the rest was really needed though since I had been pushing my body so hard the couple of weeks before.

Small WODs Add Up to a Big WOD

Yesterday I got out for a 2 mile trip on the kayak and then walked 9 holes of golf with Dad. I’m sore, but not feeling fatigued.

Warm-up

  • 10 Turkish Get-ups (45# DB)
  • 3 rounds
    • 1m Plank
    • 1m DUs
    • 1m Side Planks (30s each side)
    • 1m Rest

The 45# seems to be about my limit for Turkish Get-ups. I can get through them, but it takes every bit of concentration to keep the weight steady over me. My DUs sucked again today.

WOD

7:00 AMRAP

  • Man Makers (45# DBs)

Rest for 2 minutes.

5:00 AMRAP

  • 10 Pistols
  • 10 Chair Dips

Rest for 2 minutes.

5:00 AMRAP

  • 5 Floor Wipers (45# DBs)
  • 5 Burpees

I was able to do 19 man makers, 4 rounds plus 10 pistols and 8 chair dips, and 4 rounds plus 5 floor wipers and 2 burpees in the AMRAPs. Before starting I figured 25 make makers and 5 rounds in each of the 5 minute AMRAPs would be good numbers to shoot for. Great work on a lot of areas.

Finisher

Every other minute for 10 minutes

  • 4 HSPUs

I did these all strict without any additional head support (usually AbMats if needed). Doing 5 reps would have been a challenge, so I’ll have to give that a try if I ever do this again.

One-arm Snatches

My back was still a little tight this morning, but feeling better than yesterday.

Warm-up

  • 400m Run
  • 3 rounds
    • 20 Hollow Rocks
    • 10 Supermans
    • 20 Russian Twists (50# KB)

Using the 50# KB for the Russian Twists was HEAVY, but worth it.

Strength

5 sets

  • MAX rep Pull-ups (on rings)
  • 2m Rest

I was able to do sets of 10, 6, 5, 5, and 4. The set of 10 is a new PR!

WOD

  • 100 Alternating one-arm DB Snatches (50# DB)
  • * 5 Burpee buy-in at the beginning of every minute, including the start

I did at snatches every single minute, only doing 6 for one or two minutes at the end with 8 or 10 for all of the other minutes. Finishing time was 11:49.

Finisher

50 K2E (on rings)

I didn’t time these, but took very little rest in between sets. I did 20 reps in the first set, beating my old PR of 10, and then did 3 sets of 10 to finish off the 50.

A lot of great work in this workout. Really liked it!

Fat Bars on the Playground

Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.

Warm-up

  • 400m Run
  • 2 rounds
    • 10 PVC Pass-thrus
    • 10 PVC OHS
    • 10 PVC Around the World’s (5 each way)

WOD

Fat bar DB “Fran”
21-15-9

  • Pull-ups
  • Thrusters (45# DBs)

There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.

Finisher

Tabata Mash-up

  • Hanging Leg Raises (strict)
  • L-sit

I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.

Kayaking

Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.

About 12 hours after the morning workout I did another one with Dad.

Warm-up #2

3 rounds

  • 1m Plank
  • 1m Lateral Hops (30s each leg)
  • 1m Side Plank (30s each side)
  • 1m Rest

I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.

WOD #2

4 rounds

  • 5 HSPU
  • 25 Air Squats
  • 40 Tuck Jumps

The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.

Finisher #2

Death by Burpees

I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.

I’m Exhausted

I should have taken a day off somewhere during the week. I just got home from Survival Fitness where I attended the 4:15p class and stayed another hour for open gym. I’m exhausted and could really tell towards the end of the 2 hours. Finally I forced myself to leave. At least I’m out-of-town for the weekend so I can’t get in any WODs. I think all of the squatting we did this week really took a toll on my body too. I’ve never gone 6 days in a row before and now I know why.

Warm-up

100 V-ups
Every minute on the minute, do 5 box jumps (24″), except to start the first minute.

We didn’t do many box jumps this week, so I was glad to see them here, even if it didn’t end up being very many. I think I finished in the 6th(?) minute, but don’t remember for sure.

As we were waiting for everyone to finish, I jumped on the bar and got my first muscle-up! Did it again to make sure it wasn’t a fluke. Next up, the rings. I actually just got a set of the wood rings from Rogue Fitness to use while I’m vacationing for 10 days and then I can hang them in my garage when I get back.

WOD

EMOM: 4 Burpees (start with 4 right away)

  • 50 PVC Front Squats
  • 30 SDLHP (88# KB)
  • 50 PVC OHS
  • 30 1-arm Push Presses (each arm) (45# DB)
  • 50 PVC Back Squats
  • 30 Ring Rows

 

I finished in 17:28, so I did 68 burpees. Front squats with a PVC pipe were kind of weird because there was no weight there to keep the wrists in place and help the elbows get up. Oh yeah, 150 more squats for the week! I wanted to get in some heavy front or back squats at open gym, but not with how much squatting we had already done for the week.

Finisher

5 rounds

  • 150m Sprint (rectangle in the parking lot)
  • 2m Rest

My sprints were all 21-22 seconds, which is pretty good considering the corners are pretty scary running in the parking lot. I felt really good doing the sprints.

Open Gym

I did some deadlifting to start. The plan was to do a 5×5 after the light warm-up set.

  • 10x 135#
  • 5x 225#
  • 5x 275#
  • 5x 305#
  • 1x 325#

I’m not sure what I was thinking when I increased the weight so much there. I had to set the bar down after the 3rd rep at 305# before knocking out the last two. Then at 325# I had to shut it down after one. I was starting to feel it in my back and got light-headed after I walked away from the bar. At least I got in some heavy deadlifting, but I should have been smarter about it.

Then Casey A. was doing some snatch balances, so I jumped in with him. We did some with the 45# bar and some with 65#. After that we did some squat snatches with 65# and 85#. I think I was doing 3-5 reps for a couple sets at each weight for both the snatch balance and the squat snatch.

Screw the Rest Day

I couldn’t help myself and had to get in for a WOD tonight. Matt had posted some pictures on Facebook showing that deadlifts were part of the WOD today. I love deadlifting, so I got all excited and it didn’t take long for me to decide I’d hit the gym. Well, he switched up the WOD for the night classes and no deadlifts. Night classes got one of the Hero benchmarks instead.

Warm-up

25-20-15-10-5

  • Lunges
  • Tuck Jumps

WOD

“Helton” Hero Benchmark
3 rounds

  • 800m Run
  • 30 DB Squat Cleans (40#)
  • 30 Burpees

WOW! This one was a bruiser of a WOD, as most of the Hero benchmarks usually are. The WOD calls for using 50# DBs as Rx, but we don’t have any and I wouldn’t have been able to do that anyway. I could have tried the 45s, but I wouldn’t have been able to keep up much intensity. I settled on the 40s which worked out pretty well. If I had used 35s I would have been able to push a little harder, but I was still able to finish under the 40 minute time limit we had, so I’m happy. I finished in 36:56.

For the first two rounds I tried to stick to sets of 5 squat cleans, other than at the beginning when I probably did a few more reps in the first couple of sets to start. In the 3rd round I was getting mostly sets of 4. All burpees were done unbroken, but pretty damn slow.

After doing 110 goblet squats and 110 burpees yesterday, this WOD had a lot of similarities, so hopefully the next two days will be something completely different. Then Saturday and Sunday are rest days for sure since I’ll be out-of-town visiting some friends.