Cindy on 'roids

Did WOD as Rx + burpees...max number of rounds in 20 minutes of the following"

5 burpees (until I've done 41 - 100 day challenge)
5 pullups
10 pushups
15 squats


13 rounds complete 20:06

5 burpees in first 8 rounds, 1 burpee in round 9. totals for workout = 41 burpees, 65 pullups, 130 pushups, 195 squats


100 day challenge burpees YTD = 908

rest day

100 day challenge - YTD burpees 867

broken sets, did 10, 10, then 2 sets of 10 slow and methodically (full squat & slow controlled pushups)

20 minutes

complete as many rounds as possible in 20 minutes of:

• 10 burpees
• 21 95# SDHP
• 15 pullups

4 rounds in 19:42...time estimated, I accidentally stopped my watch after the 2nd round

100 day challenge - burpees YTD 827

shoulder work

Today's WOD with weights from last 2 times I did it (4/8/08 & 7/1/08)
Shoulder press 1,1,1,1,1
115,125,135,125,135f,125
Push Press 3,3,3,3,3
135,125,135,140,145
Push Jerk 5,5,5,5,5
95,115,135,125,125

Total weight (weight x reps) = 5640
last time 5635
4/8/08 = 4940

Burpees done this morning 38 for time 2:32 YTD=787

Rotten to the Core!

Hit the core pretty hard today. Took yesterday as a rest day...no burpees...so I gotta make 'em up today. Took WOD as Rx and scaled so I could add rounds of burpees. Here's what I did:

3 rounds for time
15 50# db swings
15 GHD situps
15 back extensions
15 KTE
15 burpees - not part of WOD as Rx
TIME: 18:55

Took a couple minute rest - then did burpees 30 seconds on/30 seconds off until I did remaining 24 needed to catch up for 100 day challenge...did rounds of 9,8,7...HR after was 171

Rested a couple minutes, then 2 rounds for time:
15 50# db swings
15 GHD situps
15 back extensions
15 KTE
TIME 11:51

The back extensions are tough; my back gets very tight. I had to rest/stretch after final 15 before doing the KTE. Very painful driving home...Hopefully, as I continue doing these on the GHD machine, my muscles will adapt

100 day challenge - caught up - YTD burpees = 749

*oops, just realized I shorted myself 2 burpees...will be made up as soon as I get home, unless I get the nerve to do them in the lobby of the bank....probably not gonna happen!

Oh, and by the way, I'm still sore from the back squats two days ago. I'm interested to see how doing lifts at the Depot that I wasn't able to do in my basement will affect the other WODs.

back squats

5-5-5-5-5

Warmup:
stretching, 10 pullups, 10 dips, 15 GHD situps, 15 back extensions, stretching 10 pullups, 10 dips, 15 GHD situps

WOD As Rx: sets of 5 back squats
135 warmup
225
205
205
205
205

probably could've done a little more weight. first time doing reps on squats for quite some time...wanted to make sure I got deep enough on the squats.

CFWU cooldown - 10 pullups, 15 GHD situps, 15 back extensions

100 day challenge - 678 burpees YTD

2 for 1...kinda

Rested Sunday , again, so I put Sunday's and Monday's WOD together (scaled for lunch)...did the following in the pattern below:
A 10 basement stairs
B 30 3 step stair jumps
C 30 thrusters w/ 25# barbell
D 4 pullups, 4 ring dips
E 5 pullups, 5 ring dips

ABCABCDAEBECE - time 22:32

the burpees seem to be taking a lot out of me. May need to use burpess as WOD one of these days and "rest up" a little

100 Day Challenge - 644 burpees YTD