Burpees

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WOD – Back Squats + Metcon

Posted by bronick on June 1, 2010
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New gym location…. its HUGE!

WOD:
Back Squat 12-10-8
These should be at a moderately heavy to heavy load, you should have to work your ass off to get all of the reps.

5 Rounds for Time of:

  • 10 Push Press @ 135#’s
  • 7 Burpees
  • 3 Box Jumps @ 30″ (please use the Rogue bumpers to put on top, the red one’s slip)

RESULTS:

Back squats –  185, 205, 215
Metcon – 10:55 @ 95#

Was pretty happy with the back squats for not doing them in a while. I tried to work the technique Karo had recommended. As for the metcon, as usual… my wrist wasn’t happy :-( Burpees after the push press was not fun. Eventually I started to get the bar to rest on my shoulders/chest which helped. Man I really need to get back in shape… I missed the sub-ten mark.

WOD – Deadlifts, burpees, and jumps

Posted by bronick on May 27, 2010
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WOD:
Perform 20 Shoulder to Overhead (preferably the jerk) @ 80% of your 1RM Push Press

Complete as many rounds as possible in 10 Minutes of:

  • 5 Deadlifts @ 225#’s
  • 5 Burpees
  • 5 broad jumps ( each should be 6 ft)

Results:

We worked on the split jerk, which was good because I’m not very comfortable with it. Got some good practice in, however, Alex pointed out that I’m not completely sending my hips back when I dip and thinks I could be getting a lot more drive. The only downside to this work was my wrist… again :-(

7 rounds

I started off pretty good with the deadlifts and did them unbroken the first few rounds, but that didn’t last. But overall I was happy with the workout… but my jumps suck, I didn’t get close to 6ft. I blame it on being short ;-)

WOD – 5×2

Posted by bronick on April 8, 2010
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WOD:
Max reps in 2 minutes of each of the following:

  • Burpees
  • Sit ups
  • Box Jumps
  • Deadlifts at 205#
  • Jumping Air squats

Rest 2 min and repeat 1 more time!

RESULTS:
160-150 … better than I expected to do.

I was really feeling tired at the end of the day.  I’m surprised I was able to keep relativity  the same reps each round. I have to say as much as the jumping squats sucked, I actually did pretty well at them and got a fair amount of my reps, probably right around 50 each round. Jason posted a nice “post workout” photo…

Post Workout

After a hard workout we have two images that you can look like. One is the person laying on the floor "most people" the other is Maura, not sure why she is so happy here?????

I fell into the category of being one of the ones on the floor ;-) I’m in the red short on the left…

On another note… I didn’t make to the gym yesterday, but I did go for a run with Ashely. We did my standard 5K route:

WOD – Clean&Jerk + Burpees

Posted by bronick on December 10, 2009
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WOD
10, 9, 8…
clean & jerk 155#
Burpees

Results
19:24 @ 115#

I think I finaly choose a good weight to scale for a change. Per clean it was a little light, but strung togehter it was good. I did stop after 5 rounds to give my back a break which really helped for the last rounds.
I really suck at the clean because of my wrist and shoulder flexibility issues. I can’t properly catch the bar yet so it puts stress on my back and wrists. Which sucks…. And that’s why I only did 115# instead of 155# or even 135#.
But, as usual, it was a good workout as evident by my puddles (yes plural) of sweat on the floor ;-) It feels good to be more of a regular at the gym again.

••Ben••

(iPhone iRonick)