Sunday, June 26, 2011

Saturday and Sunday Burpees

Took it easy this weekend.

Just did my burpees

Saturday: 56
Sunday: 57

jp

Friday, June 24, 2011

Press

Strict Shoulder Press with 7 sets of three reps.

Ended with 120#

Day 55 in Burpees

jp

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

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

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 

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

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

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

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

Friday, June 3, 2011

Tattoo

First and last.  It hurt too much! :)

jp

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

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