Yesterday I was looking up a bunch of inspirational quotes. I love a good quote to get me through a workout. Sometimes you can find the perfect one that you can use as a mantra when you don't think you can go on. I even found one that I think is tattoo worthy. Get ready for it:
PAIN OF DISCIPLINE
OR
PAIN OF REGRET
How good is that?!
Today's workout was an AMRAP (as many rounds as possible) in 20 minutes of:
135# back squats x 7
35# dumbbell overhead lunges in right hand x 10 steps
7 burpees
35# dumbbell overhead lunges in left hand x 10 steps
I did 6 rounds and got all the way to 7 burpees in the 7th round!
The fittest woman in the world and woman champion of the 2010 Crossfit games, Kristin Clever did this exact workout and did 10 rounds + 7 squats!
Here is a video of some other crossfitters doing the workout.
I cashed out with some press work:
10 shoulder press @ 65#
8 push press @ 85#
6 push jerk @ 95#
6 push press @ 85#
Showing posts with label burpees. Show all posts
Showing posts with label burpees. Show all posts
Sunday, August 8, 2010
Sunday, August 1, 2010
Week's worth
I'm back. It was a tough week. I've been sleepy, burntout and ready for a little rest all week.
Monday was a rest day, nice!
Tuesday I did "Roy"
5 rounds of:
155# deadlifts x 15
box jumps x 20
Pullups x 25
Time: 20:32
I loved doing this workout. I figured out after the fact that I probably wasn't doing my box jumps to full extension at the top. Meaning I didn't stand up straight. I'll keep working at that next box jumps.
Another thing I found out was that using chalk on your hands is AWESOME! It makes gripping the bar and pullups so much easier. After 150 pullups and 75 deadlifts, I had no blisters. Kelsa ended up going to REI and got some rock climbing chalk and a bag to hold it. It's amazing stuff.
Between then and today I didn't workout. I basically just took 3/4 of a cycle off. I was so tired and drained from work for some reason, I decided I needed a little recovery. Saturday started the new cycle and I still needed a day off, especially since we were celebrating Kelsa's birthday. (Cheesecake Factory!)
We decided to do a two a day. This morning we did 4 rounds (6 prescribed) of 400 meter run and 25 burpees. It was 89 degrees and 50% humidity and it sucked!!!! It was also on a high school track, so the track surface plus the grass were making it even worse. I wanted to do the 6 but the conditions were too gross. It was the closest I had been to puking in a long time!
Time: 23:54
I was at my 100% max heart rate for a bit, that sucked. I burned about 350 calories.
Workout two was 5 rounds of:
Cleans to thrusters @ 95# x 5
Chest to bar pullups x 10
Time: 9:39
This was a blast!! My biceps felt on fire from the extra range of motion on the pullups. I was also pumped about doing 95# clean thrusters.
I cashed out with max reps of 85# of:
Shoulder press x 3
Push press x 9
Push Jerk x 9
Shoulders = jell-o
Monday was a rest day, nice!
Tuesday I did "Roy"
5 rounds of:
155# deadlifts x 15
box jumps x 20
Pullups x 25
Time: 20:32
I loved doing this workout. I figured out after the fact that I probably wasn't doing my box jumps to full extension at the top. Meaning I didn't stand up straight. I'll keep working at that next box jumps.
Another thing I found out was that using chalk on your hands is AWESOME! It makes gripping the bar and pullups so much easier. After 150 pullups and 75 deadlifts, I had no blisters. Kelsa ended up going to REI and got some rock climbing chalk and a bag to hold it. It's amazing stuff.
Between then and today I didn't workout. I basically just took 3/4 of a cycle off. I was so tired and drained from work for some reason, I decided I needed a little recovery. Saturday started the new cycle and I still needed a day off, especially since we were celebrating Kelsa's birthday. (Cheesecake Factory!)
We decided to do a two a day. This morning we did 4 rounds (6 prescribed) of 400 meter run and 25 burpees. It was 89 degrees and 50% humidity and it sucked!!!! It was also on a high school track, so the track surface plus the grass were making it even worse. I wanted to do the 6 but the conditions were too gross. It was the closest I had been to puking in a long time!
Time: 23:54
I was at my 100% max heart rate for a bit, that sucked. I burned about 350 calories.
Workout two was 5 rounds of:
Cleans to thrusters @ 95# x 5
Chest to bar pullups x 10
Time: 9:39
This was a blast!! My biceps felt on fire from the extra range of motion on the pullups. I was also pumped about doing 95# clean thrusters.
I cashed out with max reps of 85# of:
Shoulder press x 3
Push press x 9
Push Jerk x 9
Shoulders = jell-o
Monday, June 21, 2010
Day 2 - OH lunges and burpees
Cash In:
Dynamic warmup
Burgener Warm-up
Burgener barbbell complex warm-up
Today's workout:
30# Overhead lunges x 50 feet
21 burpees
For time 17:44
Energy: 7
Stress: 2
Shoes: VFFsprint
Location: Fitness Factory 7pm
Bad Boy: couple pieces of hard candy/ laffy taffy @ work, 1 baklava
Good Boy: B, L, snacks all zone, dinner @ subway with extra cheese for pro
__________________________
Day two of my Year of Crossfit challenge. My goal is to do 5-6 days of CF per week with eating in the zone as much as I can. I'm feeling motivated! The hardest part will be getting a workout in on Wed or Thur night because those are both 12 hour days when I get done at 6:30. Luckily this week's rest day is on Thursday which is the worst for exercise motivation.
The workout was great. It was more shoulders than I thought it would be. 105 pushups in 105 burpees and 250 feet of 30# overhead lunges in 17:44. My anterior delts were on fire for a good 20 minutes after stopping.
I wore my vibram five fingers (VFF) and it's funny to see peoples' looks and double takes. I wore them to Walmart after working out and I can totally tell when people are talking about them or checking them again for a better look. I just want to be like, "They're Vibram five fingers... no they don't have any support... what kind of shoes were you born in?... they're very comfortable." I'm still loving them.
Looking forward to tomorrow.
Dynamic warmup
Burgener Warm-up
Burgener barbbell complex warm-up
Today's workout:
30# Overhead lunges x 50 feet
21 burpees
For time 17:44
Energy: 7
Stress: 2
Shoes: VFFsprint
Location: Fitness Factory 7pm
Bad Boy: couple pieces of hard candy/ laffy taffy @ work, 1 baklava
Good Boy: B, L, snacks all zone, dinner @ subway with extra cheese for pro
__________________________
Day two of my Year of Crossfit challenge. My goal is to do 5-6 days of CF per week with eating in the zone as much as I can. I'm feeling motivated! The hardest part will be getting a workout in on Wed or Thur night because those are both 12 hour days when I get done at 6:30. Luckily this week's rest day is on Thursday which is the worst for exercise motivation.
The workout was great. It was more shoulders than I thought it would be. 105 pushups in 105 burpees and 250 feet of 30# overhead lunges in 17:44. My anterior delts were on fire for a good 20 minutes after stopping.
I wore my vibram five fingers (VFF) and it's funny to see peoples' looks and double takes. I wore them to Walmart after working out and I can totally tell when people are talking about them or checking them again for a better look. I just want to be like, "They're Vibram five fingers... no they don't have any support... what kind of shoes were you born in?... they're very comfortable." I'm still loving them.
Looking forward to tomorrow.
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