GHD situps & back extensions

For time, do 5 rounds of:
30 GHD situps
25 back extensions

I knew I couldn't get thru the sets unbroken, so I decided to work my burpees in to this WOD. Every time I stopped, either to change from situps to back extensions or because I needed a break, I did 6 burpees. I figured that would be a total of 15 breaks...I was close. I actually to 18 breaks and ended up doing 108 burpees.

Time - 31:04 (stopped the watch for 30-45 seconds to help a guy adjust the seat on the leg press machine).

Workout totals - 150 GHD situps, 125 back extensions, 108 burpees

100 Day Challenge - YTD burpees 4224

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds - pullups 24,16,14,14,15,11
totals:
2400m
94 pullups

Best Nicole peformance yet...there may be something to this idea of eating right!!

100 Day challenge - 89 burpees done, broken down into 9 sets (10,10,10,10,9,8,10,15,7) - YTD 4116...I am SO ready for these things to be over! Yesterday's burpees on the rest day were the hardest one's to get done.

6 HSPU when done

finished burpees

100 Day Challenge - 88 done - 4027

Fight Gone Bad

75# SDHP
Box Jumps
75# push press
15# wall ball
burpees

score 284

Brenda did WOD today...3 in a row!!! She scored a 253 (25# SDHP, box jumps,25#PP, 8# wall ball, & burpees...NICE JOB, BABE!

100 day challenge (30 burpees done in FGB - 58 to go)

rest day

CrossFit rest day

100 Day challenge - day 87 - YTD 3939

10 rounds for time

WOD done on 3/27/09 - posted 3/28/09

10 pullups & 10 ring dips

all 10 pullup sets unbroken
first set of dips unbroken ring dips, got 2 in set 2, the used bands or did regular dips for remaining sets.

time 23:08...most of the time spent on dips

after WOD I did some weighted pullups (40#,35#,&25#) and two sets of HSPU (10 & 5)

100 day challenge - Day 86 burpees done alternating with GHD situps...YTD 3852

800m

run 4 800m for time...rest as needed b/t sets:

2:52
3:17
3:17
3:22

100 day challenge - 85 today YTD 3766

front squats

3-3-3-3-3


a couple samson stretches, OHS with bar, 2 sets of 10 pullups & 10 ring dips


front squat warmup 4x115
3-165
3-175
3-185
3-195 (got 2, failed 3rd)
3-195


noticeably easier when I kept my back straight and looked up!


100 day challenge - alternated sets of 6 burpees with 6 GHD situps or back extensions. ended up with 84 burpees, 54 GHD situps, 18 back extensions - YTD total 3681

rest day - CFE

main site rest day

CFE Run for 30 minutes with and RPE of 15. Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE. I misread the WOD and did 15 minutes, not 30. I added burpees to the workout and did as follows:

21 burpees
1/3 mile run
21 burpees
1/3 mile run
21 burpees
1/3 mile run
21 burpees
60 yard run (approximately)

100 day challenge YTD burpees 3597

CFE

Run: 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set.

EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

200s: 38-40
400s:1:30ish
600: 2:35-2:40

running isn't easy!

done around the circle after work.

Karen

today ended up being a great metcon workout. WOD was Karen:

150 wallball shots for time

I used my 12# ball...time 7:53.

After a few minutes rest, I got my burpees done in sets broken down into 40 second increments. I only rested if I had time left over (no rest b/t sets) 10,9,8,7,6,5,4,6,9,5,6,7. Total just under 10 full sets just under 8 minutes.

YTD total 3513.

lynne

well I found out today that 180# bowflex weight is nowhere near 165# of real weight. Today's WOD was max rep body weight bench press and max reps pullups. Numbers as follows:

Bench press 165# 9,9,10,10,5 (the 3rd & 4th sets were done using 60# db since I had no spotter)
Pullups 33,21,20,17,15

total bench press = 43
total pullups = 106

100 day challenge - Day 81 YTD 3431

deadlift & running

Main site WOD as Rx, for time:

21 225# deadlift
run 800m
15 225# deadlift
run 800m
9 225# deadlift
run 800m

time: 18:55
probably could've done faster, was mentally beat during the runs on the treadmill. My thought was to keep at or above 7.5mph (8 minute mile pace) but I slowed it down a couple times to 6.2mph. Deadlifts were all broken sets, I tried to get all 9 last set but my grip gave up after 8.

100 day challenge - did 42 burpees prior to WOD to warmup & 38 after. YTD burpees 3350

rest day

79 burpees - YTD 3270

pullups & more pullups

10 sets:
3 weighted pullups 45#
5 dead hand
7 kipping

Time & number of rounds (how many times you dropped off the bar)

I got the first set unbroken with 35#, then dropped to 25# for a couple rounds and 15# for the last one. I did five sets in 14:49 in 18 rounds...and was toast. I did my daily burpees then one more set unbroken (oooh my grip). Finished with 8 kipping pullups.

Just a little FYI...pullup totals for today were 18 weighted, 30 dead hang, 50 kipping.

100 Day challenge - day 78 (not sure why, but I did 79 burpees) YTD total 3191

Split Jerk

First time doing this one for a WOD...at least first record of it. WOD, as Rx'd, is 1-1-1-1-1-1-1.

Warmed up with stretching and 20 burpees. Did 5 reps with the bar and 3 reps at 95#. Not sure where to start so I went as follows:

135 - weak, not enough dip and didn't get my arms locked
135 - strong
145 - strong
155 - weak, took a couple of steps to balance
135 - strong
145 - strong
150 - strong

Did some burpees b/t each set to stay loose.

100 Day Challenge - did 78 today (miscounted) 3112 YTD

Murph

A hero workout. I scaled the WOD as Rx to include my 76 burpees...main site WOD was for time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Since my 76 burpees include a squat and a pushup, I reduced the pushups and squats by 76 and added 76 burpees:

1 mile Run
76 Burpees
100 Pull-ups
124 Push-ups
224 Squats
1 mile Run

Time 49:27...very tough workout. Sweat was pouring and I was pretty well able to keep working at something. I took a few breathers between exercises and walked some of second mile run.

100 day challenge YTD burpees 3034

rest day

decided to do burpees tabata style today, with a twist. Instead of straight burpees, I alternated a round of burpees with a round of situps, continuing until I had done at least 75 burpees.

Ended up going 10 rounds (9:50 time, not counting rest after last set of situps) completing 77 burpees and 88 situps (feet anchored under loveseat).

100 day challenge YTD burpees 2958

It never fails...

yesterday after the workout, I had a little extra energy, so I did some HSPUs. Got a great burn in the arms and shoulders. Last night, I checked the WOD....BINGO....HSPUs were Rxd. AAAGH!

WOD as follows - 21-15-9 HSPU, ring dips, & pushups. Had to break up all sets (except final set of 9 pushups. I did find the HSPUs were easier the more vertical I was, or more like a shoulder press, than if my hands were farther from the wall. I did do 6 HSPUs off the wooden box (I slacked) in the second round. I struggled more on the dips and did 5 in the second set and 9 in the final set off the dip bar.

Time 20:30 (included 16 burpees...my original plan was to do the 74 burpees along with this workout...bad idea!)

100 day challenge - YTD burpees 2881

Grip Buster!

Holy cow this was tough! From the posts I read on the main site, it sounded like it would be hard on the forearms and grip, but I had no idea. There's an awesome video of Dave Castro doing the WOD, check it out. I scaled the WOD (since I didn't have a rope) to:

Five rounds for time of:
9 reps of 115# hang cleans (155# squat cleans Rx)
15 towel pullups (3 ascents on a 15 ft rope Rx...I don't have a rope, but I'll order one soon)

Since I had 73 burpees to do today and they include some squatting, I subbed power cleans for squat cleans. I got the towel pullups done the first round and felt a HUGE difference in my grip on the 2nd round of the cleans. From rounds 2-5, I did as many towel pullups as possible, then dead hang pullups from the bar to failure, then towel pullups, etc., and tried to alternate my grip throughout. Felt pretty good everywhere except the grip! Every set of the cleans were broken.

3 sets of 5 HSPU as a cash out and to get my forearms stretched out...believe it or not, I think it helped them.

During the WOD, I got my 73 burpees in during breaks.

Time 34:12

100 Day challenge - YTD 2807 burpees...getting closer. I think I've realize when I'm doing the burpees, there isn't really much of a difference doing 50, than 60, or 70. I've only got 27 days to go and they won't be any harder than yesterday's, will they?

Back Squat 3-3-3-3-3

WOD as Rx: 225, 245, 205, 215, 225

warmed up with 5x135. Wasn't sure the 245 was deep enough squat, pretty deep, but not sure I got below parallel, so I dropped weight and worked my way back up.

100 Day challenge - burpees done tabata style (20 seconds work, 10 seconds rest, repeat until done) and busted it as hard as I could with rounds of 7,7,7,7,7,7,6,5,7,6,6=72 burpees in 5:21. Legs were burning!

burpees YTD = 2734

Rest Day

100 Day challenge - Day 71 done! - YTD 2662

PS - I was right in yesterday's comments...I do have a bellyache! Dang GHD situps!!

A new one...30 minutes of heaven!

WOD as Rx:

Do the maximum number of rounds in 30 minutes as you can of:

5 pullups
5 ring dips
15 situps

Total - 12 rounds (I may have done 13...after a set of pullups I couldn't remember if I had written the prior round down). All situps were GHD situps..not really sure if that's the way the should've been done, but I didn't feel like having my tailbone rubbed raw on the floor.

Actually, this was a pretty cool workout. All pullup sets unbroken. A had to break quite a few of the dip sets apart (mostly 3/2, but the last couple were 3/1/1). Situps took most of the time from the 5th or 6th set on. I'm guessing I'll have a pretty sore midsection tomorrow and Friday. 180 GHD situps is the most I've ever done!

20 burpees after workout...50 to go tonight!

CrossFit Total

Second time doing Crossift Total...had a better plan this time, I think! It helped quite a bit that I had a heavy deadlift day between last time and this time, so I had a much better idea what I was capable of. Warmups included, a set of pullups, some stretching, dips, GHD situps, and back extensions. Did some 135# squats and a few light deadlifts.

CFT lifts done as follows:
Back Squat - 225,255,275F
Shoulder Press - 115, 145F, 140
Deadlift - 275,315,335

Total 730 new PR - (last time 685)

100 Day challenge - 69 burpees done tabata style - YTD 2521

HSPU, L pullups, burpees, & lunges

WOD:
5 HSPU
10 L pullups
15 steps walking lunges

I subbed 15 burpees for the lunges and finished 5 full rounds. Had a little over a minute and finished out the 20 minutes with 29 walking lunges. The HSPU were all done on the floor, feet against the wall, forehead to floor - all sets unbroken. Pullups done as close to L as possible, sometimes my legs bent a little, but I tried to stay strict...first set unbroken. Burpees all done slowly and methodically, trying to get a good squat on the way down. Last set done quickly so I could get some lunges in.

100 Day challenge - YTD 2452 (75 done today as part of WOD)

A little run today

I took yesterday off (exept burpees)...the WOD was a 5k run, but I just felt worn down, I think Friday's WOD was harder than I realized.

Today, instead of the 5k I should've done yesterday, I ran to the high school, did 10 tire flips, then ran back home. The distance was about 2.8 miles (I estimated the distance b/t the road and the tire). Along the way, I snuck in my 67 burpees - 10 in my driveway, 10 by the football field, 20 near the tire, 10 at the road, 10 by the football field and 7 in my driveway.

Time 29:07.

It was very windy, fortunately the wind was against me on the way, and at my back on the way home.

100 day challenge - YTD burpees 2377

Fat Jackie

WOD done as Rx (subbed for SDHP for rowing):
100 45# SDHP
50 45# thrusters
30 pullups
65 burpees* (not part of WOD)

WOD alone = 8:30
WOD plus burpees = 15:55

Tried to get 8 burpees per minute and was able to keep a pretty methodical pace. This was a mentally challenging WOD because there were so many reps of each exercise, it was tempting at times to stop.

100 Day challenge - YTD 2244 burpees

Clean & Jerk

Rx 1-1-1-1-1-1-1

warm up with samson stretch, 10 ring dips, 10 pullups, 15 GHD situps, more stretching& 5 burpees...did 5 c&j reps with the bar, the 3 x 95#. WOD as follows:

135,155,165f, 135,145,145,145

The 165 seemed a ton heavier than the 155...may be a confidence thing, but I didn't have it in me!

10 ring dips and 10 pullups to cooldown...before burpees. Decided to tabata my final 59 burpees (20 seconds work, 10 seconds rest, repeat, etc.) in sets of 8,7,7,6,5,6,5,5,5=59 plus 5 as warmup = 64.

100 day challenge YTD 2179 burpees - Day 64

Rest day...except for these friggin burpees

03/04/2009

sets of 10-10-10-11-11-11...per set, 2 minutes rest b/t sets...63 today YTD 2115

Burpees...DONE!

YTD 2052

Barbara

Today's WOD really wasn't too fun. Not too fun at all. Here it is:

"Barbara" - Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Did an AM WOD today since RHS plays in the sectional final tonight. First 2 rounds as Rx. Pullups and pushups unbroken in first round. In the 3rd round, I alternated situps and squats to keep the metcon going, then alternated all exercises in the 4th and 5th rounds. I'd do pullups until failure, then pushups until failure, then situps, then squats. That definitely helped my times in the final 2 rounds and kept my heartrate up, so everybody wins, right?

Times were 4:31, 5:21, 7:13, 6:59, 6:16. Just over 30 minutes of work with 12 minutes of rest...total time including rest was 42:20 for 100 pullups, 150 pushups, 200 situps, and 250 squats.

Got home and was ready to do some burpees before I showered and got 9 done...then my body said, "What the heck do you think you're doing?" It didn't want to cooperate with my mind. I'll do the rest later...

Deadlift

WOD 1-1-1-1-1-1-1

Warmed up with some stretching and deadlifts 135x6, 225x3,225x3

pulled 295,315,335,315,325,315,315

very happy with weights. Total for the 7 reps was 2215# vs. 2110 last time. I think learning the lift and getting some heavy weights helps confidence a lot. The 335 was my max and it was a very slow pull but I felt pretty strong. Since I'm not using bumpers, I'm also lowering the weight slowly, as opposed to dropping it, so that has to make 'em a little harder.

Did some weighted pullups 25#, 35# & 50# and almost got a muscle up on the bar...I've got to get my rings somewhere and see how that works!

100 day challenge - 40 when I woke up, 21 after deadlifts. YTD burpees 1989

Helen

Saturday (yesterday) was a rest day. I thought about not doing burpees, then making them up today, but came up with a better plan...

so, at 12:00am, Saturday morning, I did 20 burpees, rested all day, then at 11:56pm I started again, knocking out the 39 needed before the clock struck midnight...this insanity has to stop!

Today's WOD was Helen, 3 rounds for time of 400m run, 21 reps 55# dumbbell swing, 12 pullups. I couldn't find the 55# so I subbed a 50#.

Time 12:34

The treadmills were full when it was time for the last run, so I did 1:45 on the stair climber - had be have been close to running a 400.

100 day challenge - Day 60 YTD burpees 1928