12o & 140 Burpees

I rested Thursday, August 11. And it was good. It. Was. Good.

FRI AUGUST 12, 2016 | LADDER

Deadlift Ladder @ 65% of 1RM (AMRAP – Rounds)

With a continuously running clock do one deadlift the first minute, two deadlifts the second minute, three deadlifts the third minute, continuing as long as you are able.

Sometimes I wish that my deadlift 1RM wasn’t 405#. Today was one of those days, as I deadlifted 265#, and shit felt heavy from the start. My goal was to make it through round 9, and that’s what I accomplished. Could I have completed round 10? Quite possibly, but 45 reps @ 65% of 1RM was enough. I was usually the last person to complete final rep during the latter rounds, and I was also okay with that. Oh, yeah, I dropped every rep from the top.

‘Twas nice to see Kelly-May back at the box!

Burpee + Lateral Bar Hop Ladder (AMRAP – Reps)

With a continuously running clock do one burpee + lateral bar hop the first minute, two burpee + lateral bar hop reps the second minute, three reps the third minute, continuing as long as you are able.

I set up my barbell in 7301 and Amy did the same. It’s always nice working out with Amy!

My goal was to complete through round 15, as no one had completed more than 14 rounds. When I got past round 10 I began to carefully monitor the clock and slow down as I completed last couple of reps. This ensured that I got enough rest before start of next round.

The 9:30 athletes, as well as Coach Deborah, were very supportive as I completed rounds 15 and 16. Yes, I could’ve completed round 17 but would’ve felt odd doing so as I was the only athlete still working.

I kept low whilst laterally jumping over the bar, i.e., I never fully extended my hips. I also took four breaths per rep: hands to floor, chest and thighs to floor, jump feet to hands, jump over bar.

Total burpees = 120

SAT AUGUST 13, 2016 | THINK STRATEGICALLY

Metcon (6 Rounds for reps)
In Teams of 2 or 3
Rotate through following work stations
Work 3 minutes; rest 1:30 between activities
A. 200# tire flips (all may work at the same time)
B. Burpees/200m run
C. Box jump overs/200m row
D. Rope climbs/200m run
E. Toes through rings/200m row
F. Double unders (one person working at a time)

For B, C., D, & E., row and run do not count toward reps. Only one person may complete burpees, box jump overs, rope climbs, and/or toes through rings at a time. If team of 3, only 1 runner/rower need complete distance before they may begin activity.

I had initially selected to work out with Dianne, as she hates, hates, hates partner WODs. As there were an odd number of athletes present, I informed Greg, the Athlete of the Month, that he would be partnered with me. Ha! Greg’s a great guy, and we worked out very well together. He certainly carried his own!

We completed in order listed above, and it’s quite difficult for 2 men who both weigh less than 145 pounds to flip a 300# tire. But we did so, completing 30 flips. That’s 10 flips a minute. The 90 seconds of rest between rounds felt like about 15 seconds.

I began with burpees and Greg ran. I usually ran 200m in under a minute, although it often took Greg longer to do so; thus, He ran twice. We completed 56 burpees, about 18.5 a minute. Greg and I both enjoy burpees.

I began with box jump overs as Greg rowed. He’s a fast rower, and was able to row 200 in under a minute as was I; thus, Greg rowed twice. We tied our score of 56, again about 18.5 reps a minute.

Greg began rope climbs and I mistakenly ran instead of rowed. And that’s okay. Greg completed 3 rope climbs in that time. He had, however, begun to slow down with his running. I completed 4 rope climbs and when he entered the box with just 15 seconds remaining I yelled, “Get in a rope climb!” He did. That’s 8 reps in 3 minutes. Uhm, I hadn’t worn my Metcons and instead worn Nike Frees. Not good for rope climbs!

Greg began with toes through rings and I once again ran. He completed 17 (not bad, Greg) and then spent the rest of the round running. I began with 20 unbroken reps and then began doing 3 or 4 at a time. We completed 48 reps, or 16 a minute.

Greg and I communicated very effectively during double unders, completing a total of 272 or about 90 a minute.

Total = 470 reps

Whilst we didn’t have to top score of the day, we did have the top score for team of 2. Uhm, it’s much easier to flip a tire with three people. And you get more rest when doing double unders.

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SUN AUGUST 14, 2016 | CRUSHED CINDER

Some days I just feel like running, and today was one of those days. I ran on the American Tobacco Trail, of course! I ran at 5 pm, and it was very hot and muggy (and I could often hear the distant roar of thunder).

Metcon
AFAP
Run 3.5 mi., completing 10 burpees every .25 mi.
Begin with run and end with 10 burpees

I also pre-determined that all rounds of burpees would have to be completed unbroken and that very little to rest would be allowed during transitions.

This was truly a challenging workout, and I was surprised by how quickly I became winded. I can’t recall a workout that included a burpee/running combination.

I ran .25 mile and quickly completed 10 burpees, immediately sprinting after last burpee. I did this each round, although during the latter rounds I had to retrieve my glasses. Uhm, I forgot to wear band that keeps glasses on my face and they began to slide down my nose whilst completing burpees. And that’s just not good.

I glanced at my watch after completing 10 burpees at mile 1.75 and it read 17:58. I set a goal to have an even split; thus, I’d need to finish in 35:56.

Uhm, mile .75 to 1.75 is downhill. Uhm, mile 1.75 to 2.75 is uphill.

There were very few folks on the American Tobacco Trail, but I nonetheless got very strange looks from the few people that I saw. I was breathing heavily and sweating profusely. And the front of my body was covered in crushed cinder and pine straw.

And I suck at math. Whilst completing a round of 1o burpees I kept saying to myself, “Just 3 more rounds. Don’t stop and don’t slow down. Just 3 more rounds.” As I approached the next quarter mile marker I realized that I had 4 rounds of burpees remaining. I yelled, “F@ck!” and began yet another round of burpees. Yup, I kept telling myself, “Just 3 more rounds after this. Just 3 more rounds.”

I’d occasionally glance at my watch, knowing that I’d have to pick up the pace if I were going to have an even split. I sprinted the last .25 mile, breathing every other step. I threw glasses to the ground and completed the last round of burpees, counting the reps aloud.”

I finished in 35:55, a negative split by a mere second. I’ll take it.

 

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