CrossFit

Burpee 365 – Week 4

Posted by bronick on January 30, 2012
Posted in: Burpee Challenge. Tagged: , .

No days missed again! Total at the end of the week… 406 burpees.

Date Day Done
2012-01-22 22 22
2012-01-23 23 23
2012-01-24 24 24
2012-01-25 25 25
2012-01-26 26 26
2012-01-27 27 27
2012-01-28 28 28

I’ve been sick this past week, so I’m still not doing the burpees very fast.  Wake up, do 10 burpees, hack up a lung, do 10 more, hack up another lung, etc… However, what I have been doing is slowing them down and hit all the check points, like doing an actual push up (down-up) rather than just dropping to the floor. If I’m gonna go slow, I might as well take advantage of it!

Burpee 365 – Week 3

Posted by bronick on January 24, 2012
Posted in: Burpee Challenge. Tagged: , .

No days missed again! Total at the end of the week… 231 burpees.

Date Day Done
2012-01-15 15 15
2012-01-16 16 16
2012-01-17 17 17
2012-01-18 18 18
2012-01-19 19 19
2012-01-20 20 13
2012-01-21 21 21

I hear some of my other co-workers decided to join in and started catching up by doing burpees on the beach in Hawaii… I’m not sure if I believe them or not ;-P

2012-01-19 WOD: CrossFit Total

Posted by bronick on January 19, 2012
Posted in: CrossFit, WOD. Tagged: , , , , .

WOD: CrossFit Total

1 Rep Max:

  • Back Squat
  • Shoulder Press
  • Deadlift
Add ’em up!

RESULTS: 

  • Back Squat: 315# PR
  • Shoulder Press: 125#
  • Deadlift: 345#
Total: 785#

COMMENTS:

I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.

Burpee 365 – Week 2

Posted by bronick on January 17, 2012
Posted in: Burpee Challenge. Tagged: , .

No days missed this week and I did finally start doing them in the morning again. I always think its better to just get them out of the way.

Date Day Done
2012-01-08 8 8
2012-01-09 9 9
2012-01-10 10 10
2012-01-11 11 11
2012-01-12 12 12
2012-01-13 13 13
2012-01-14 14 14

I also managed to get a few other friends to join in! Will need to check in and see how they are doing…

2012-01-13 WOD: OSH + 21-15-9

Posted by bronick on January 13, 2012
Posted in: WOD. Tagged: , .

WOD:

Heave Over-Head Squat: 5-5-3-3

Then 21-15-9:

rxd intermediate scaled
  • OH Squat (135/95lbs)
  • HSPU
  • OH Squat (115/75lbs)
  • HSPU (bands/box)
  • OH Squat (95/65 or 45lbs)
  • DB or BB Press

RESULTS:

bar, 65#, 75#, 95#, 115# (x3), 125# (x3), 145# (x1)

11:41, scaled
(95# and HSPU from box)

2012-01-12 WOD: 5 Rounds + Prowler … suck.

Posted by bronick on January 12, 2012
Posted in: WOD. Tagged: , , , .

I know it takes time to get back into the swing of things, but this one I really sucked at which is why I’m recording it…

WOD:

5 rounds for time:

  • 20 hip extensions
  • 20 box jumps (24″)
  • 30m bear crawl
Then, partner heavy prowler push for 200m.

RESULTS:

12 min cap: 3 rounds + 15 hip ext + 3 box jumps
(sub 20″ box, 20 hip ext 1st round then 15)

5×45# for the prowler

COMMENTS:

As I expected (which probably partly played into it), my back did not do so well with the hip extensions. Hence I dropped from 20 to 15 after the first round. In addition, my quads are apparently still dead from the squats on Tue which really slowed up the other two movements for me and the prowler.

On the up side, it was nice to be doing stuff outside in the sunlight since I went to the noon class. Its already dark by the time I hit the 5:30 still. Oh and we apparently now have 65# plates at the gym which look exactly like the 45# plates!

2012-01-10 WOD – Back Squats + 5 rounds

Posted by bronick on January 10, 2012
Posted in: WOD. Tagged: , .

WOD:

1 rep max back squat

Then, 5 rounds of

  • 5 squats (@1.5 bodyweight)
  • 10 chest-to-bar pull-ups
RESULTS:

Back Squat: 295, 315(f)
5 Rounds: 7:47 @ 175# (scaled weight, and std kipping pull-ups)

COMMENTS:

Figured I’d post this one since it included a 1 rep max. I had no clue what back squat was going into this, but apparently it was 295# which I’ve gotten last 2 two times I’ve gone for max back squat (which are from over a year ago). I’ll be adding this to my PR page, so I have a reference for the next time.