That is what we will do for fun today. Sounds fun, right?
First we need to do some strength training.
Back Squat 5-5-5-5-5
Post loads to comments.
Without squat racks the numbers are going to be dictated for what you can comfortably rack on your body from the ground.
Then the WOD:
"Death by Burpee"
Do one burpee the first minute. Two the second. Three the third. Four the fourth and so forth and so on until failing to complete that number in a minute. With a continuously running clock up to 20 minutes. I don't know anyone who can do 20 burpees in a minute so there is no need to go beyond that.
Enjoy!
The weekend will be welcomed this week. Two days of rest. Of course, if you feel like you have the energy, I am telling everyone to Bike 45 minutes for distance this weekend.
back squats
ReplyDelete30-30-30-30-30
because it is what i have :)
But I am trying to pick up a bar and weights from someone local. $40. Way better than $300 for a new set that includes weights I won't get to for a long time. I just wish they were rubber. Ah well...
WOD score
11 (I started my 11th burpee before time ran out and clapped after, so my official score was 10+10.)
My back is tight from the extensions. I am going to try to figure out a way to ride this weekend.
ReplyDeleteOkay, so today I didn't exactly do what I prescribed, but it was close. The owner of the gym modified my "heavy lifting" day and went with the Crossfit Total WOD which is the total weight of 1RM for three lifts: deadlift, back squat and shoulder press. I did this WOD mostly because I missed it twice at Iron Major and wanted to do it and figured if I missed it this time I would have to wait 4-6 months to do it again.
ReplyDeleteI was SO HAPPY today with my WOD results. I set 4 separate PRs. My Crossfit Total PR was a cheap one as I had never done it. My score was 710. I wanted 720, but I failed twice with 125 on shoulder press. I managed to get 115 fairly easily so this was frustrating. I also PR'd my deadlift again while doing this. My deadlift was 340. I then PR'd my back squat which didn't surprise me as I hadn't done it in a while. The amount I PR'd it by did surprise me however. I back squatted 255 which beat my old PR by 30 pounds. My shoulder press PR is 125, so a 115 isn't awful, but not what I wanted.
Then the "Death by Burpee" WOD. I had done this once before and made 14 rounds. Today I beat that for the 4th PR of the day. 15 successful rounds. I could have tried 16, but I had finished the 15th burpee around 58 or 59 seconds of that minute and decided to be done. I regret not pushing, but I am happy with 15. It was the best score in the gym today which also makes me feel good. I do miss the "push" of all the guys at Iron Major, but I am finding ways to push myself here as well. There is a young kid that keeps beating a lot of my times and weights, but I don't see it until the next day as he is an evening WOD guy. It gives something to think about in the morning and I think it has caused me to work harder, which is great. The noon class today was impressed with my lifts, but I have been at this longer than they have. All of us will lift superhuman amounts once we have done this a while.
The biking this weekend is going to mostly be a challenge for me as we are cleaning for company. Normally it is no sweat. I am hoping to get it in though.
30 minutes, 4 miles, nonstop, continuous uphill into Kole Kole Pass. Turned around and rode home in half the time. 8 miles total.
ReplyDeleteI hope you are enjoying your visitors!
ReplyDeleteI took the time off as an opportunity to take a fit test I had tried months before...
My results were drastically improved on all of the exercises, and I am most proud of the push-up jacks (slightly wide arm push-ups, feet jumping out like a jumping jack each time you lower your body and jumping back together at the top). Before crossfit I couldn't do one in in the minute allotted. Today I did 10. I probably could have done one or two more.