All posts tagged "conditioning"
Repeat 5x, resting 30 sec between rounds.
Man, it really makes a difference where you place the exercise in the circuit. Those burpees were rough right after the burps.
The quest for 100 burpees in 6 minutes continues.
Time: 5:58. Feels good to finally hit this. I tried a different strategy this time. I set my gymboss for 6:00 and decided to take short, measured breaks throughout. I took 5 breaths after my first 25, then partitioned the rest 15, 10, 15, 10, 10, 15. There was one minute on the clock when I got to my last set and I was absolutely not going to miss the mark this time. My motivation for toughing it out was simple - I didn’t want to have to keep doing this!
Previously: 6:42 on 2/23/10; 6:14 on 2/10/10; 6:28 on 2/2/10; 6:14 on 2/24/09; 6:06 on 10/26/08.
One of my least favorite workouts from Ross today:
Repeat circuit 4x, starting with 60 second rounds and cutting the time spent on each exercise by 15 seconds each time through (60 sec, 45 sec, 30 sec, 15 sec). Total time: 10 minutes. No rest allowed!
I agree with my sentiments from the last time - this doesn’t look so bad on paper, but it’s just awful. Thought about counting reps but I had to use all my brain power to keep myself moving. I think I averaged about 5 reps/15 seconds for everything but the squats.
Getting my intervals in:
Repeat 20x, resting 15 sec between sets.
Alternated between high-knee-sprint-in-place skipping and double unders each round. Once fatigue sets in, both become really difficult. Hard work. Finished with 3 x 5 standing wheel rollouts.
The quest for 100 burpees in 6 minutes continues.
Time: 6:42. Chalk this one up to bad strategy. I partitioned this attempt into 4 sets (40, 20, 20, 20) and came out of the gate like a bat out of hell, finishing the first 40 in 1:35. Then I hit the wall. Hard. I’ll try a new strategy next time. I’ll also continue to do this workout just about every week until I get my time under 6 minutes.
Previously: 6:14 on 2/10/10; 6:28 on 2/2/10; 6:14 on 2/24/09; 6:06 on 10/26/08.
Grabbed Larry Storch for a morning basement workout:
Repeat 16x, resting 30 sec between each round.
This was much more murderous with 16 rounds (I did 10 previously). I alternated sides on the shouldering and ended up doing 9 reps for every 30 second interval this time. This was also tough on the hands between grabbing the bag to shoulder it and pounding the hell out of it. I didn’t realize my hands were all bloody until after I stopped and took the gloves off.
Grabbed my 80lb buddy Larry Storch for a sandbag strength circuit:
AMRAP in 20 minutes.
Total rounds: 9 even. There was about 20 seconds left on the clock after the 9th trip through, so I didn’t start the 10th. The toughest part of this was the C&P because I have to regrip Storch for every rep. I think we packed him a little too tight when we built him, but it’s a nice additional challenge.
Finished with some pullups:
The quest for 100 burpees in 6 minutes continues.
Time: 6:14. I went with Coach Keith’s partitioning strategy again (10, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 10) like I did to set my previous PR, but fell short. Aside from the conditioning factor, my abs seem to be the weak link the burpee chain. I’ll try to address that. I’ll also continue to do this workout every single week until I get my time under 6 minutes.
Previously: 6:28 on 2/2/10; 6:14 on 2/24/09; 6:06 on 10/26/08.
In honor of Frank’s 20th birthday, ran through the following circuit:
Repeat circuit 8x for 20 minutes total.
Hybrid tabatas are done in a circuit, rather than focusing on one exercise for 4 minutes before moving on. So each round was 20 sec of each exercise. Choosing the plank hold was a big mistake since 20 seconds of the plank is not challenging. Had we done chinnies or something instead, this whole thing would have been much harder.
Short on time and storchin in the basement again:
Repeat 5x
Total time: 5:44. Spent some time before and after the circuit trying out different exercises with Larry Storch.
Finished with some basics:
Finally cranking this one out to test the goal I set at the beginning of January:
Time: 6:28. This is the slowest time I’ve had in YEARS. Fucking bullcrap. The dread this workout fills me with is incredible and totally irrational. I psych myself out and set myself up for failure every time before I even hit the timer. In all fairness, I didn’t put enough work in this month to improve my conditioning, but I’m drawing the line here. I’m going to do this workout every single week until I get my time under 6 minutes.
Previously: 6:14 on 2/24/09; 6:06 on 10/26/08.
Grabbed Larry Storch for a basement quickie:
Repeat 10x, resting 30 sec between each round.
I alternated sides on the shouldering and ended up doing 8 reps for every 30 second interval (4/side). I wore gloves throughout to make sure my hands stay pretty. This would have been more murderous if I did a few more intervals - next time. I also played around with the bag for a while and tried out a few new exercises for future workouts.
Frank and I teamed up for this one. We took turns doing double unders until we hit 500 as a team. The guy not doing double unders “rested” in a wall sit.
Total time: 11:55. We traded off after every 50 double unders until we hit 400, then we traded every 25. This was pretty tough.
Zach and I built a couple of 80lb sandbags today, just like in the video from Mountain Athlete. I gave mine a baptismal name, Larry Storch, and then christened it with one of Ross Enamait’s workouts. 25 reps of the following:
Total time: 10:57. Looking back at the instructions from Ross, I realized that I mistakenly left out the jump part of the burpee. It was still tough and made even tougher because the canvas bag ripped up my knuckles a little bit. As revenge, I ripped up the bag a little bit when I was storing it. Dammit. Thank god Zach’s a gifted seamstress and offered to patch it up.
Oh, I also practiced some sandbag get ups with Larry Storch afterwards and did 3 reps on each side. We’re gonna have lots of fun together, me and Larry Storch.
Poached from Crossfit Virtuosity:
Repeat 5x
Total time: 4:20. This is a good short, intense, burpee-centric workout that will hopefully help me get my 100 burpee time down. I was shooting for sub 4 and I had a shot at it, but I had to take a few breaths during the burpee portion.
