Took it easy this weekend.
Just did my burpees
Saturday: 56
Sunday: 57
jp
Sunday, June 26, 2011
Friday, June 24, 2011
Thursday, June 23, 2011
Chief
Chief
Dynamic Warm-up (3 rounds of burpees x10, pass through x10, overhead squat x10, 45#press x10, banded back ext x10, 400m run)
Workout
5 rounds of...
3 minutes of nonstop work consisting of
- 3 reps 115# power cleans (135# Rx)
- 6 reps push-ups
- 9 reps air squats
(Repeat)
2 minute rest
Full rounds completed for each 3 minute section: 5/5/4/4/5
jp
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Sunday, Monday, Tuesday
Sunday = Day 50 of the Burpee challenge. Finished in about 3:30
Monday = 5 Rounds of-20 sit-ups and 15 flutter kicks (four count)
-Walking lunges with a 45# plate overhead across the gym (about 9 lunges or so)
-10 toes to bar
-Walking lunges with a 45# plate overhead across the gym
Time: 15:44
51 Burpees
Tuesday = Strength Day
Deadlifts with 6 rounds of 3 reps
Ended with a three rep of 275. It felt good and I could have gotten another 5 or 10 out of it. Next time! :)
Finished with a 7 minute as many rounds as possible of...
10 Push-ups
5 Box Jumps (20")
5 Wall Balls (All the 20# were being used so I used the 14# but did 2-fers (Add an extra squat while the ball is in the air))
Rounds:??? I think I finished six full rounds and all but 2 wall balls for the last round.
52 Burpees
jp
Monday = 5 Rounds of-20 sit-ups and 15 flutter kicks (four count)
-Walking lunges with a 45# plate overhead across the gym (about 9 lunges or so)
-10 toes to bar
-Walking lunges with a 45# plate overhead across the gym
Time: 15:44
51 Burpees
Tuesday = Strength Day
Deadlifts with 6 rounds of 3 reps
Ended with a three rep of 275. It felt good and I could have gotten another 5 or 10 out of it. Next time! :)
Finished with a 7 minute as many rounds as possible of...
10 Push-ups
5 Box Jumps (20")
5 Wall Balls (All the 20# were being used so I used the 14# but did 2-fers (Add an extra squat while the ball is in the air))
Rounds:??? I think I finished six full rounds and all but 2 wall balls for the last round.
52 Burpees
jp
Saturday, June 18, 2011
Saturday at Home
Short Dynamic Warm-up
Workout
15 Deadlifts at 155#
10 Burpees
5 Ring Dips
Five rounds total
Time: 16:55
That also counts towards my day 49 of the [url="http://www.crossfitpeachtree.com/PDFs/burpeechallenge.pdf"]100 day burpee challenge[/url]. Only 51 more days to go!
jp
Workout
15 Deadlifts at 155#
10 Burpees
5 Ring Dips
Five rounds total
Time: 16:55
That also counts towards my day 49 of the [url="http://www.crossfitpeachtree.com/PDFs/burpeechallenge.pdf"]100 day burpee challenge[/url]. Only 51 more days to go!
jp
Friday, June 17, 2011
Filthy Fifity
Today is what we call a chipper. When you are done it feels like you were a tree limb that has been put through a wood chipper.
Filthy Fifty
50-box jumps 24″
50-jumping pul-ups
50-KB swings, 1 pood (35#)
50-walking lunge steps
50-knees to elbows
50-push presses, 45 pounds
50-back extensions (sub. good mornings)
50-wall ball shots, 20 lb. ball
50-burpees
50-double-unders (Subbed 150 singles)
The Knees to elbows, burpees, and wall balls were the biggest time sync.
Time: 33:46
Filthy Fifty
50-box jumps 24″
50-jumping pul-ups
50-KB swings, 1 pood (35#)
50-walking lunge steps
50-knees to elbows
50-push presses, 45 pounds
50-back extensions (sub. good mornings)
50-wall ball shots, 20 lb. ball
50-burpees
50-double-unders (Subbed 150 singles)
The Knees to elbows, burpees, and wall balls were the biggest time sync.
Time: 33:46
Thursday, June 16, 2011
Travel Sucks...
Wednesday travel got botched, so my rest day got extended due to failure of the airlines...
Wednesday: 46 Burpees
Thursday: 47 Burpees
I really don't want to miss a day of those.
jp
Wednesday: 46 Burpees
Thursday: 47 Burpees
I really don't want to miss a day of those.
jp
Tuesday, June 14, 2011
AMRAP
20 minute AMRAP. Rx had a 400m run, but the knee is getting flaky so I subbed 20 SDHP
400m Run (20 SDHP)
20 Burpees
20 Sit-ups
Finished 4 rounds and 15 pulls
jp
400m Run (20 SDHP)
20 Burpees
20 Sit-ups
Finished 4 rounds and 15 pulls
jp
Monday, June 13, 2011
Fran
"Fran"
Reps of 21-15-9 of two exercises
95# Thruster
Pull-ups
Time: 11:19
Did the weight Rx. It was a killer. I had to break the first set of 21 up into groups of 7, and then both the 15 and 9 were sets of 3. It is sad when pull-ups become the easy part of the workout. :)
jp
Thursday, June 9, 2011
Power Cleans
Power Cleans, Max Effort: 1-1-1-1-1-1-1
Finished with a clean at 155#
Finished with a seven minute AMRAP
In seven minutes complete as many rounds as possible of...
10 power cleans at 50% of one rep max effort (I used 80#)
10 Burpees
Completed 4 full rounds and 2 cleans.
jp
Wednesday, June 8, 2011
Mon to Wed
Wow...
Three days with out an update. Bad John.
Monday:
"Josh"
21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups
Time: 15:04
We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.
Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...
Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07
Wed:
Row 5K at 23:35
jp
Three days with out an update. Bad John.
Monday:
"Josh"
21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups
Time: 15:04
We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.
Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...
Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07
Wed:
Row 5K at 23:35
jp
Saturday, June 4, 2011
Saturday WOD
Today's Workout
5 rounds of
10 push-ups
20 sit-ups
30 air squats
400m row
Rest 90 seconds between rounds.
My splits were 3:20, 3:28, 3:38, 3:34, 3:54... Not a bad grouping, with the last one being a bit further out then I would like.
Total time: 23:54
jp
5 rounds of
10 push-ups
20 sit-ups
30 air squats
400m row
Rest 90 seconds between rounds.
My splits were 3:20, 3:28, 3:38, 3:34, 3:54... Not a bad grouping, with the last one being a bit further out then I would like.
Total time: 23:54
jp
Friday, June 3, 2011
Thursday Burner and Friday Deadlifts
Thursday:
10 burpees
15 Box Jumps (20")
20 Kettlebell swings (45#)
Time: 14:24
This one was a true burner. I was spent!
Friday:
Reps of 10-9-8-7-6-5-4-3-2-1 of
225# Deadlifts (~75% of 1 rep max)
Push-ups
Time: 13:02
Had to break up sets 10-6 into smaller sets, but did 5-1 in a single sets. It is sad when 55 push-ups is the 'easy part' of the workout. ;)
jp
10 burpees
15 Box Jumps (20")
20 Kettlebell swings (45#)
Time: 14:24
This one was a true burner. I was spent!
Friday:
Reps of 10-9-8-7-6-5-4-3-2-1 of
225# Deadlifts (~75% of 1 rep max)
Push-ups
Time: 13:02
Had to break up sets 10-6 into smaller sets, but did 5-1 in a single sets. It is sad when 55 push-ups is the 'easy part' of the workout. ;)
jp
Wednesday, June 1, 2011
Swim
'Rest Day'
Swim 1/2 mile 22:30ish
a few 25 yard sprints
Did my Burpees for warm-up on the wet deck of the floor. We are on to 32 with the number getting larger...
jp
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