Tag Archives: Burpees

Oooff…What a week

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…

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

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#!!

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Slow and Steady?

Started the evening off practicing Pistols. Yeah…I’m not very good at this! That’s me in the back with the blue shirt and black pants. My knees start to bother me when I put too much weight on one. Lunges hurt for the same reason. Plus, I’m a bit of a clutz!

Photo by Shane

 
The WOD…oh the WOD. Have I mentioned how much I hate burpees? Yes, yes I have.
 
21-15-9
Burpees
Push Press (65#, dropped to 45#)
Abmat Sit Ups
 
So, the WOD started off with my beloved burpees. I did ok up until about #10-12, then I started stepping back instead of jumping. The last round found me getting on my knees to get back up on the last few. It just takes everything out of me when we do a ton of burpees. I lost count on round two so I did extra just to make sure I hit 15.
 
I started the push press at 65#. The prescribed weight was 75#. It was quite heavy for me but I wanted to be able to do the 65# for the entire workout. The first round ate up a lot of time because I’d have to do 3-4 and put the bar down, regroup, and start again. By the time I got into #4 on my second round I was already being lapped by the others. So, I took the weight off and finished with just the bar. I’m pretty sure I could have finished with the 65# but I would have been wayyyy slower than everyone else. As it was, they were all finishing their WOD as I was finishing my second round. I finished in 16:16. ehhh. Not great…but oh well. Eventually, I’ll build up my upper body strength and be able to push through some of these workouts.
 

Photo by Shane. I need to get my butt lower.

 

Photo by Shane. I look a little crooked!

The Abmat sit ups provided a nice little break. I don’t find them that difficult unless we’re having to knock out 40-50 in a row. Who would have thought that I’d want to do sit ups to catch a breather while working out?! hahaha…