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
Friday, March 6, 2009
Thursday, March 5, 2009
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
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
Wednesday, March 4, 2009
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
sets of 10-10-10-11-11-11...per set, 2 minutes rest b/t sets...63 today YTD 2115
Tuesday, March 3, 2009
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...
"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...
Monday, March 2, 2009
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
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
Sunday, March 1, 2009
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
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
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