Burpees

All posts tagged Burpees

WOD 2014-03-28 – Open WOD 14.5

Posted by bronick on March 29, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/161/norcal-crossfit-mar-28th-2014
http://games.crossfit.com/workouts/the-open#tabs-5

Open WOD 14.5: 21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

Results: 39:29

This was brutal for me, and it wasn’t a lung issue like most folk… for me it was my lower back. Since I can’t front rack, there is a lot of stress on my back which apparently hasn’t completely recovered from the other week (stupid running with a 35# plate). I had to stop and rest my back (laying on the ground) more often than not.

But I finished! And with that, brings the 2014 Open to a close.

One of these years I will actually be ready for the Open and improve from the previous year. As of recently, between not getting to the gym regularly recent years and eating like crap, especially during the holidays, I just have never felt ready for the Open… but I still do it.

WOD 2014-03-25

Posted by bronick on March 26, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/158/norcal-crossfit-mar-25th-2014

WOD #1: “Flight Simulator” – Double-unders

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD #2: 3 Rounds

  • 200m Farmer Walk (24kg KB)
  • 20 burpees (to target)

Results:

  • #1 – This ended up being 10 minutes of double-under practice. Which I really needed and actually finally started getting back into a rhythm of single-double and I think I even managed a double-double one or twice.
  • #2 – 15 min cut-off… We did this with a partner, so to keep things moving, I opted to move on whenever my partner finished the Rx work. So the last 2 rounds I only did 3x50m farmer walks. And when he finished 200m, I would stop my burpees, which was usually around 15 except for the last round.

 

WOD 2014-02-24

Posted by bronick on February 25, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/127/norcal-crossfit-feb-24th-2014

Buy-in: Max strict pull-ups

WOD:

  • 5 rounds:
    • 15 push-up
    • 10 box jumps (24″)
  • rest 2 minutes
  • (added by coaches) 50 burpee box jumps or 5 rounds:
    • 10 burpees
    • 10 box jumps (24″)

Buy-out: Max kipping pull-ups

Results:

  • 4 banded pull-ups
  • Part A – 9:34, Part B- 24:48 (13:14)
  • 7 kipping pull-ups

Burpee box jumps suck… that is all.

WOD 2014-02-19

Posted by bronick on February 20, 2014
Posted in: CrossFit, WOD. Tagged: , , , , .

http://www.norcalcrossfit.com/blog/122/norcal-crossfit-feb-19th-2014

WOD: Every 90 second for 10 rounds…

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Power Cleans

Result: 135#  for all rounds

The goal was to do this as a complex and not let go of the bar, but since I have issues with the front rack and per suggestion from coach Miranda, I only held my grip in the front rack for the 1st hang power clean. The rest I let roll onto my fingertips to get a better rack position and then dropped the bar for the next rep. The weight was a good choice, as I was finishing with just quite not enough rest before the next rounds and the so it keep the intensity up.

Also, we had a guest visit from Mr. Khalipa, Jason that is. And as I remembered he liked to do back in the day…

Post-WOD ass-kicker: 5 min AMRAP

  • 6 wallballs
  • 3 burpees

Result: 5 rounds

WOD 2014-02-10

Posted by bronick on February 11, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/111/norcal-crossfit-feb-10th-2014

Strength WOD: 1 rep max split jerk
Results: 205#

Conditioning WOD: 3 rounds of

  • 30s burpees
  • 30s rest
  • 30s gnd release push-up
  • 30s rest
  • 30s S2O dumbbells
  • 30s rest

Results:  7/17/10, 7/12/10, 7/12/10

Overall not bad. I probably could have gone a bit heavier on the split jerk, but I didn’t want to jack up my wrist. And as for the metcon, 2 days of burpees is too many ;-P

Fuel Challenge Benchmark (Finish)

Posted by bronick on February 9, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The follow-up benchmark for the end of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 25 reps  w/20min cap

So it was an improvement over the start benchmark  (+8 reps), but still not what I was hoping for. I did finish the 2nd round around 27min mark, but inspite of the coach wanting me to finish the last round I opted to stop and not spend another 20min on that last round.

I really need to work on learning to scale again. I am nowhere near in-shape as I use to be. Just because I can do a movement, doesn’t mean I should. In this case, I can still do kipping pull-ups… but when I get to only do 1 at time, I end up loosing all the intensity of the workout. The run and burpees definity felt better this time around, and the kettlebells were never really an issue (aside from my grip after the pull-ups). It was the pull-ups again which were the trouble spot.

WOD 2014-01-22

Posted by bronick on January 23, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/91/norcal-crossfit-jan-22nd-2014

Snatch Balance Results: 105# max

Metcon Results: 3 rounds + 4 burpees

  • 7 minute AMRAP
    • 10 Burpees
    • 10 Overhead Squats 45#

I knew burpees where gonna suck, but after the rounds of “Cindy” yesterday… they really sucks. As did the squats. Guess my quads and chest/tri hadn’t quite recovered from yesterday.

I also opted not go super heavy on the snatch balance due to my wrist bothering me. Plus, I wanted to work the catch at the bottom more than trying to go for a heavy weight. Catching in the full squat has always been weak point for me.

 

Fuel Challenge Benchmark

Posted by bronick on January 5, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The benchmark for the start of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 17 reps (20min cap)

Having been eating like crap and not making to the gym… not surprised by this, but still kinda disappointed in myself. I probably should have scaled the pull-ups, as those took a lot out of me and most of the time.

Burpee 365 – Week 12

Posted by bronick on March 26, 2012
Posted in: Burpee Challenge. Tagged: , .

Still behind…

Date Day Done
2012-03-18 78 –
2012-03-19 79 77
2012-03-20 80 78
2012-03-21 81  79
2012-03-22 82 –
2012-03-23 83  –
2012-03-24 84 –

And between everyone else I know bailing and I just not being able to get caught up. I’m considering this a FAIL! :-(

Burpee 365 – Week 11

Posted by bronick on March 20, 2012
Posted in: Burpee Challenge. Tagged: , .

Missed again :-(

So I made up what I missed from last week, but missed another day. My sleep was just off this week, and on Thu I finally crashed when I came home from work so I never got around to doing the burpees for that day. And I haven’t gotten around to making them up yet either.

Date Day Done
2012-03-11 71 141
2012-03-12 72 72
2012-03-13 73 73
2012-03-14 74 74
2012-03-15 75 –
2012-03-16 76 75
2012-03-17 77 76

… at least I’m still going!