81 burpees for time this morning … 5:44
CrossFit
WOD:
Tabata Hollow Rock
For Bob’s Birthday Workout – 20min AMRAP
- Sprint 10 meters
- 10 KB swings @ 2 pood
- Sprint back 10 meters
- 10 box jumps 24″
- Sprint
- 5 burpees
- Sprint back
You will work in groups of 3, you get to rest while your partner’s go.
RESULTS:
6 rounds @ 1.5 pood
So after we finished up in the 5:30 class, we had a party for the end of the Paleo Challenge. While I didn’t win any money, it was great food, beer, and cool to hear how everyone did on the challenge. Then I remembered I still needed to do 50 more burpees…
Burpees Day 80:
30 (during WOD) + 50 (post WOD, post Paleo Challenge Party) = 80 burpees done.
79 done.
These are a lot more effort when you chest is sore from a bunch of pushups the other day.
WOD:
Back by Popular Demand…..The Snatch:
- 5 minutes: Pull Number 1 (the snatch style deadlift)
- 5 minutes: Pull Number 1+2 (add in the hip ext and high pull)
- 10 minutes: Hang Squat Snatch (start from a hang and pull yourself under the bar)
- 10 minutes: Full Snatch
These are obvious just guidelines, my goal is for you guys to simply get better at a challenging movement.
Then:
500 meter row intervals with a partner
You go, then they go, you get to rest while they go. Repeat this a total of 4 tim
RESULTS:
Team Bens… 14:13
Yes my partner was Ben as well ;-D I typically started around a 1:30 /5oom pace and ended around 2:05 /500m pace. My legs would just die about halfway thru each time and I’d lose all my power. The other Ben was definitly the stronger rower of the two of us, also a lot taller which might have helped too. He managed to maintain a 1:20 /500m pace for a good amount of time… ridiculous!
For the snatch work before hand, I again went lighter… only worked up to 115# for the full squat snatch. I actually did better at 115# than 95#, as I think 95# was too light and I kept overshooting the bar overhead and catching it too far back. In order for me to improve on the full snatch, I think I really need to work the snatch balance which we didn’t do. As my weak point is the catch at the bottom. I typically can get good power during the first 2 pulls, but the last pull (drop under the bar) is where I have problem. Something else to add to my long list of of todos.
WOD:
Max Rounds in 3 Minutes:
- 5 Shoulder to Overhead @ 95#’s
- 5 Burpees
Rest 1 minute, Max Rounds in 3 minutes:
- 5 Sumo Deadlift High Pulls @ 95#’s
- 5 Pull Ups
Rest 1 minute, Max Rounds in 3 minutes of:
- 5 Front Squat’s @ 95#’s
- 5 V-Ups
Rest 1 minute, Max Rounds in 3 minutes of:
- Burpees
RESULTS:
5, 4+3, 4+9, 40
The only thing I have to say about this workout… is that at least I got most of my burpees out of the way. 25 during first set and then 40 in the last. Oh, and I left a nifty little skull sweat print on the gym floor afterwards ;-D
Burpees Day 78
65 (during WOD) + 13 (post WOD) = 78 burpees done.
77 burpees slowly done after an evening of very non-Paleo indulging.
WOD:
Work the Snatch (full snatch) for at least 20 minutes
Then…
- 20 Deadlift’s @ 225
- 30 Push Ups
- Row 250 meters
Complete the above sequence, rest 2 minutes, then repeat for a total of 4 rounds
RESULTS:
155# (Snatch High Pull), 95# (High Hang Squat Snatch), 105# (Squat Snatch)
21:46 @ 185#
We worked the Snatch (aka full snatch, squat snatch) by breaking it down into two parts and then putting them together. Its been a while since I’ve done the snatch, so I stayed on the lighter side and worked on catching it in the full squat as I’m still not very comfortable with that. But I’m getting better.
As for the met-con, I did opt to scale down to 185# (was thinking about doing 205#, but good thing I didn’t). Its amazing how quickly pushups can get so tiring. You’d think with all the burpees I’ve been doing I’d be getting better at them, but I was only able to get a most 20 unbroken. And as for the rowing… well, its rowing, it always sucks ;-D But 205m wasn’t that bad.
All and all, not a bad workout for only having made it to gym on Sunday in the last week.
76 more done.
75 burpees done to finish off the weekend.
Team WOD:
15min AMRAP:
•Prowler Push
•Double-unders
•Farmer’s walk
Prowler is the timer, double-unders are the score.
RESULTS:
370ish