Tag Archives: Burpees

A Short CrossFit Week

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I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Strength:
Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

WOD:
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

I hate making up titles…

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Thursday was a good workout. I was extremely happy with my results and finally felt like I’d accomplished something!

Strength:
Weighted Push Ups
3(25#) x 3(35#) x 3(50#)

WOD:
4 Rounds of as many reps as possible
1 Min Burpees
1 Min GHD Sit Ups
1 Min SDHP (45#, RX)
1 Min Ring Dips (Green band)
1 Min Rest

Rd 1: 67, Rd 2: 60, Rd 3: 60, Rd 4: 60

Well, I’m nothing if not consistent! The ring dips are by far the most difficult for me right now since I have weak triceps. The burpees sucked but they weren’t too bad! I slammed down pretty hard a couple of times on the first round. On rounds 2-4 I did the step back instead of the jump. I averaged about 10 burpees per round but was able to make up the numbers on the SDHP. That was my strongest round.

Saturday we didn’t have our run because Clara and Kelly had previous engagements. We moved it to Sunday instead. Clara was shooting her box’s teams a CrossFit competition called Fall Brewses. Since it was in the same area as a party I had to go to later that same day (just about a mile or 2 away) I decided to stop by and check it out. They were ahead of schedule, so I got there just as they started the last WOD:

50 cumulative rep “Bear Complex” 95/65

Cash in – 30 double-unders (before athlete touches bar) Cash out – 10 burpees (as soon as the athlete leaves the bar) Caveat – before the relieving athlete begins double-unders the team must complete inter- locked (arms) team sit-ups equivalent to the total number of reps completed of Bear Complex.

Yeah…it was brutal! Needless to say, I was glad not to be one of them. Especially since the burpees and sit ups were done on cement. Clara and Kelly’s box, CrossFit Point Break, came in first! Way to go everyone. Don’t ask me about the pink because I just don’t know!

 

 

 

Sunday was our big run. We met up at 6:30 and got in almost 6 miles.

It was cloudy, which made the temp quite nice! As soon as I made it back to my car it started raining pretty good. So, we had perfect timing! I started the first mile with 1/1 run/walk intervals but ended up doing 2/1 intervals for miles 2-6. My hips started hurting about 3 miles into the run. I’m pretty sure it’s because I hopped into a 6 mile run after being off for 3 weeks instead of working up to that distance. I felt like I could probably keep going, as I wasn’t tired. That’s good news because my 10 mile race will be coming up before too long! Next week I’m going to do 3/2 intervals and hope that I can work up my endurance. Clara and Kelly’s CrossFit box is having a running clinic on Oct. 1st where they’ll be training us on the Pose run method and going through drills and whatnot. I went ahead and signed up for that today. I’ve read a lot about Pose but just can’t seem to get it right on my own. So…we’ll see what they can teach me. OHHH…I also had a non-blister run yesterday! For those of you that know me, that is almost unheard of at this distance. I think I may have found the “magic socks” as Clara puts it. This also has me thinking I should go ahead and try to do the marathon instead of the 1/2. My real concern was blisters (well, that and being afraid I wouldn’t finish!). I didn’t want to have blisters all over my feet because of the marathon so I was going to drop down to a 1/2. We’ll see how training goes from here on out. I’ll keep you up to date!

How was your weekend?

Hello My Pretties!!

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Whoops…it’s been quite a while since I’ve posted. Ok, let’s see if I can catch everyone up to speed!

Monday 8/23
WOD Modified due to breathing
5 Rounds:
5 Front Squats (45#)
20 Weighted Step Ups (15# Kettlebell in each hand)

Tuesday 8/24
Strength:
Clean and Jerk
3(65#)x 3(75#) x 3(85#)

WOD:
100 Push Ups
200 Squats
OMG…are you kidding me?! I was sore for days afterward! The others had to run 200 meters every time they stopped/rested. I didn’t have to.

Wednesday 8/25
Skill:
Snatch

WOD:
3, 6, 9, 12, 15, 18, 21, etc
Push Press (55#)
Pull Ups (Green band)
Finished round 15 and 10 push press into the next round.
The push presses were tough. My arms were quite sore from the push ups the day before. My arms were very achy over the weekend from both WODs.

Monday 8/29
Skill:
Kipping Pull Ups

WOD:
5 Rounds
3 Cleans (65#)
20 Burpees (Modified to 10)
Finished in 12:13
I could definitely do more weight on the cleans. One of my problems is estimating the right weight for me.

Tuesday 8/30
Strength:
Front Squats
5(45#)x 5(65#)x 5(75#)x 5(85#)x 5(95#)

WOD:
Tabatas
Squats (10)
Push Ups (6)
Back Extensions (7)
Abmat Sit Ups (9)
Whew…those back extensions were vicious! Glad I did those before the sit ups though. I have a love/hate relationship with Tabatas. They relatively short but it really zaps you. I fell asleep on the way home! hahaha

 

Tomorrow is my 3rd dilation. I can’t wait to be able to breathe again! Last time they were able to increase my trachea by 200%. I hope they can do the same this time. If you have no clue what I’m talking about, you can read about it here. The nerves are starting to kick in and I have a feeling I may not get much sleep tonight. I have to be at the hospital at 7:30 tomorrow morning. Surgery is at 9 and I hope to be home by 12 to get some more sleep!

Are You Kidding Me?

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Strength:
Deadlifts
3x3x3x3x3x3 (ending weight 185)

WOD:
100 Burpees for time
Modified to 50
Completed 60 in 12:00

Shane caught up to me after our 400 meter warm up run and asked me how it was going. I explained that I can’t breathe well but will do what I can. They had a piece of paper covering the workout on the board so none of us would run away! So, Shane says “I’ll tell you what we’re doing” like it was some big secret with Cortni had already told us what it was! lol “We’re doing 100 burpees”…waits for my reaction…”Oh, wow…that’s a lot”. “So, what I want you to do is think of how many you think you can do and we’ll modify it to that.” I thought about it and decided 50 would be an impressive feat considering I usually run out of gas after 10-20. I told Shane I’d aim for 50 but would do more if I felt I could. All in all I ended up with 60. I thought about keeping going but I was dragging and I really didn’t want everyone in the gym watching me perform pathetic burpees. However, I’m a bit upset with myself that I didn’t push that aside and just do it. I think it would have taken me at least 20 minutes. I have my dilation coming up in a couple of months…at that time I will revisit this workout. If I have a good breathing day, I may revisit it earlier.

After it was over I washed my face and neck to cool off, then sat on a box for a bit. Once I was cooled down some, I went and sat on the floor to talk to the girls. I sat there for maybe 5-10 minutes then got up to get my phone. When I walked back over to them, I saw this:

Yep, that’s my ass print along with two sets of legs….niiiicce. Nothing like leaving your “ass sweat” on the mat. I tried to find a wipe to clean it up, but I couldn’t. Hope no one is doing burpees in that in the evening class! lol….

Oooff…What a week

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This was a short week, with Monday being a holiday, so I only had 2 CrossFit workouts. However, those two kicked my ass.

Tuesday July 5, 2011

Box Jumps (mod step ups)
25, 20, 15, 10, 5
Clean & Jerk (85#)
5, 4, 3, 2, 1

Practiced ring dips (using green band) 30 reps

My breathing has been pretty rough these past couple of weeks so I decided to modify the box jumps to step ups using a taller box. Even then, this workout was hard. I felt pretty strong with the Clean & Jerks though. I think I could have done a little more weight with that few number of reps.

Thursday July 7, 2011

15 Min AMRAP
10 Deadlifts (95#)
10 Bar Facing Burpees

5 Rounds

Freakin’ fracken burpees. This was one workout I would have liked to just stop 1/2 way through and go home. It tore me up. Afterward we practiced cleans because our form isn’t that good. I don’t think I have it down. It will take a bit. The hardest part is squating under the bar instead of trying to fling the bar up. Tomorrow is another Marathon training day followed by a free foam roller workshop at Clara and Kelly’s CrossFit gym…looking forward to the rolling!

Tracheal Stenosis Can Kiss My…

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Thursday’s WOD:
Skill:
Farmer’s Walk (35#)

WOD:
3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Strength:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Tabatas:
Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
Fran
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13
 

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

Friggen Burpees…You Won…This Time

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Oh….what a day, what a day. I knew today’s workout was going to hard when I heard the first thing we were doing was burpees. We did some new stretches today that was kind of nice. Then once the stretching was done we got ready to start the WOD. There were 11 people in class today, which is quite a few for our group. They’re growing!

WOD:
AMRAP 15 Mins
10 Burpees
20 Med Ball Cleans (12#)
200 Meter Run
Finished 2 rounds and up to 17 cleans in 3rd round

My first round of burpees were pretty strong. The med ball cleans were a little awkward to get a rhythm with at first, but into the second round it got a little easier. My second round of burpees weren’t as good as the first. While I’m still not that good at them, I’m slowly getting better the more we do them. I was trying to get my 20 cleans in before time ran out, but I didn’t quite make it. I got to 17…oh well. It was worth a try! After the workout those who wanted to do the strength could do it. I wasn’t going to do it because I had a splitting headache, but I would have been very upset with myself if I hadn’t done it.

Strength:
Push Press
5 (45#) x 5 (55#) x 5 (65#) x 5 (75#) x 5 (85#)

We ended up doing the max of 85#. I had to sit the bar down on the 4th and 5th rep, but I got all 5 done! Tomorrow I’ll have some nice bruising on my neck/collar bones from dropping the bar to heavily on there. Oh well, nothing new there either! After the second round of push presses my headache went away. Woohoo! There were two small guys there (freshmen or sophomores in high school) that I overheard ask Shane “How are they doing that much weight?!” referring to our group of girls. I glanced over and they had a 5# weight and 2.5# weight on each side. Shane told them we had been doing for several months, which seemed to make them feel better. I felt a little bad for them because I know how it feels! However, these are small boys that may not have even hit puberty yet!! Just give it a year and they’ll be lifting a lot more than 85#!!