Yesterday was hard work, as evidenced by my creaky, tired, old-man body this morning. I should have hit the sack an hour or two earlier.
GB WOD
50 Ab Mat Crunches
Press 75# x3 reps, 85# x3 reps, 95# x12 reps
As Many Rounds As Possible in 10 minutes
1 Round = 200m Sprint, 5 Burpees
Well, I managed 10 rounds of running & burpees. I am now ready for bed. Fortunately, my hamstrings are feeling fine today, even though I didn't stretch very much yesterday.
Showing posts with label burpees. Show all posts
Showing posts with label burpees. Show all posts
Tuesday, January 12, 2010
Monday, January 11, 2010
Jan 11 2010 - Wendlerriffic Squats
This is my first day combining both the strength progression and lifting at Get Built. I probably should have started the deadlifts earlier to get a couple more hours of rest between workouts.
Strength
Deadlift 5 rep max (138kg/305#)
3.5 hours Rest
GB WOD
20 Strict Chin-ups
Squat 145# x3reps, 170# x3reps, 195# x17 reps
Reverse Lunges 75# x 12 reps x 2 sets
One-Leg Romanian Deadlifts 75# x 12 reps x 2 sets
Burpee Box Jumps 12 reps x 2 sets
The squats were 60%, 70%, and 80% of my one rep max. Two sets of three reps, then a set for as many reps as possible. Get Built is following the 5-3-1 program by Jim Wendler, a former competitive powerlifter. I'm curious to see how this works.
Strength
Deadlift 5 rep max (138kg/305#)
3.5 hours Rest
GB WOD
20 Strict Chin-ups
Squat 145# x3reps, 170# x3reps, 195# x17 reps
Reverse Lunges 75# x 12 reps x 2 sets
One-Leg Romanian Deadlifts 75# x 12 reps x 2 sets
Burpee Box Jumps 12 reps x 2 sets
The squats were 60%, 70%, and 80% of my one rep max. Two sets of three reps, then a set for as many reps as possible. Get Built is following the 5-3-1 program by Jim Wendler, a former competitive powerlifter. I'm curious to see how this works.
Monday, November 30, 2009
NOV 28 2009 - "Death By Tabata"
Another fearsome named WOD!
Alternating Tabata intervals of Deadlift (85kg) and Burpees for max reps.
8x[20 sec DL, 10 sec rest, 20 sec Burpees, 10 sec rest] for a total of 8 minutes.
Crushing workout! I was pooped after this one. 106 total reps.
Alternating Tabata intervals of Deadlift (85kg) and Burpees for max reps.
8x[20 sec DL, 10 sec rest, 20 sec Burpees, 10 sec rest] for a total of 8 minutes.
Crushing workout! I was pooped after this one. 106 total reps.
Saturday, November 21, 2009
NOV 21 2009 - Burner!
Chin-ups weren't on the CFFB website, but I noticed that yesterday's were supposed to be strict (no kipping), so I did them strict today.
Strict Chin-ups, 3 sets for max reps (11,8,7)
Rest
As Quickly As Possible:
30 Back Squats with bodyweight (75kg)
200m Sprint
30 Burpees
Rest
Tabata Push-Press (25kg) - (12,11,10,9,8,9,8,9)
First time doing this workout with full bodyweight squats (I weighed 71kg this morning). Finished in 8:58. My goal was under 10 minutes. I broke the squats into sets of 5. The "sprint" felt like a slog. I had to stop for breath 3 times during the burpees. In Crossfit beware anything that's "only" one round. They burn!
I added Tabata Push-presses as a finisher, since I have a rest day tomorrow. Tabata intervals are 8 rounds of 20 seconds work, 10 seconds rest. Do as many reps as possible. I use a weight that lets me go fast. Tabata work is great for building muscular endurance.
Sunday, November 15, 2009
NOV 14 2009 - Quarter Fight Gone Bad
No heavy lifting today, just straight to the conditioning workout: Quarter Fight Gone Bad. I've done FGB before, but never the heavier QFGB. I was curious to see how much it hurt. I ended up scaling the weights back to what's below. The prescribed 60kg thrusters and 25kg pullups would have kept my reps at about 1 each per round. I scaled back to what I thought would wear me out, but let me keep moving the whole 15 seconds each round.
Quarter Fight Gone Bad
5 Rounds For max Reps:
1 Round = 3 minutes, broken down as follows:
15 seconds of Thrusters (45kg), 45 seconds of Rest
15 seconds of Weighted Pullups (16kg), 45 seconds of Rest
15 seconds of Burpees, 45 seconds of Rest
Physically, this was a hard workout. I had to give a lot of effort on the thrusters and pullups, though I think next time I'd do the burpees with a weight vest. I did 5 burpees every round and they weren't hard, which makes me think I can't go any faster. So I should go heavier!
Mentally, this workout frustrated me. My score was 61 total reps, slightly better than one quarter of my last FGB score of 230. At first I thought I may have scaled the Thrusters too light since I had a consistent number of reps each round. I guessed maybe 50kg would have been about right for me. But then I looked at the comments on the CF FootBall page and saw many scores doubling mine, and most of them at least over 100. Perhaps I didn't scale light enough. A much lighter bar would have let me do more reps, possibly increasing the total power output for the workout. But it's hard to tell from the first workout.
On reflection, I think that for my goals of increasing my strength & power, it was right to keep it relatively heavy. I'm curious if anyone has an opinion on what weights I should use next time. Please post a comment.
Quarter Fight Gone Bad
5 Rounds For max Reps:
1 Round = 3 minutes, broken down as follows:
15 seconds of Thrusters (45kg), 45 seconds of Rest
15 seconds of Weighted Pullups (16kg), 45 seconds of Rest
15 seconds of Burpees, 45 seconds of Rest
Physically, this was a hard workout. I had to give a lot of effort on the thrusters and pullups, though I think next time I'd do the burpees with a weight vest. I did 5 burpees every round and they weren't hard, which makes me think I can't go any faster. So I should go heavier!
Mentally, this workout frustrated me. My score was 61 total reps, slightly better than one quarter of my last FGB score of 230. At first I thought I may have scaled the Thrusters too light since I had a consistent number of reps each round. I guessed maybe 50kg would have been about right for me. But then I looked at the comments on the CF FootBall page and saw many scores doubling mine, and most of them at least over 100. Perhaps I didn't scale light enough. A much lighter bar would have let me do more reps, possibly increasing the total power output for the workout. But it's hard to tell from the first workout.
On reflection, I think that for my goals of increasing my strength & power, it was right to keep it relatively heavy. I'm curious if anyone has an opinion on what weights I should use next time. Please post a comment.
Subscribe to:
Posts (Atom)
