All posts tagged "gpp"
Repeat 6x, resting 30 sec between rounds.
Did this one on the turf field at Washington Park. The turf is lovely and forgiving for burpees and there weren’t even a million kids to get in my way.
Repeat 8x, resting 30 sec between rounds.
I was aiming to do something more challenging on the turf field at Washington Park, but it was CRAWLING with little kids. There must have been 27 little league games happening on a space the size of a football field. Madness. I headed to the empty skateboard park and left a decent puddle of sweat behind.
In a local DC park with brother Ben:
Repeat 6x, resting 30 sec between rounds.
Did this in an attempt to alleviate my soreness for tomorrow’s race - I hope it helped. I started off strong on the burpees - 14 in the first set, but I fizzled out after all those box jumps. If I knew Jeanne D’Arc was watching, I would’ve manned up.
Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises, in a circuit:
Repeat circuit 8x for 20 minutes total.
This is a real ass kicker. My burpee numbers improved slightly from last time (+3), squats were about the same (+1), and pushups improved significantly (+15). I think it’s partly due to spacing out the burpees and pushups, but also because I didn’t pace myself on the pushups this time - I just went to failure each set.
Previously: 11/22/08
I’ve been meaning to do this for a while - setting blocks of time and seeing how many reps of a particular exercise in in that time period. Here’s what we did today:
I rested 2 minutes between blocks. I was pissed at my burpee score, but now that I look at it it seems like I was on pace for 100 in under 6 minutes. I broke it down like this: 30, 5, 6, 7, 8, 9, 10, 10. I’ll have to try to cross that goal off my list one day soon. The double unders were tough after the burpees and really scorched my shoulders. After the first few sets, I was stuck to doing sets of 10. I mostly did sets of 5 for the dips because my shoulders just had nothing left.
Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises:
Repeat circuit 8x for 20 minutes total.
I was originally planning on doing a slightly different version of this workout outdoors, but it got cold out there. Headed to the kids’ playroom in the basement instead and modified so I didn’t need any equipment.
Repeat 5x, resting 30 sec between rounds.
Today I realized that when I workout in the kids’ playroom in my building I can bring my computer down and listen to music. Joyful.
A nice, quick GPP session in the crisp cool air at J.J. Byrne Park. Did the box jumps on the brick wall by the playground, which is about 36” high (higher than Zach can even jump).
Repeat 6x, resting 30 sec between rounds.
Repeat 5x, resting 30 sec between rounds.
Argh, I was keeping a pretty good pace on the woodchoppers and the slams until the last set. I was so sweaty by then that the ball kept slipping in my hands. Sweat - my gift, my curse.
Headed to J.J. Byrne Park near the new place for a quickie (after being cooped up waiting for the sofa to be delivered). Not really any good place to workout there since it’s half gravelly cement and half overrun with kiddies. I opted for the gravelly cement part for today’s workout.
Repeat 5x, resting 30 sec between rounds.
Repeat 5x, resting 1 min between rounds.
Did this one as a warmup for the sparring class, so padded the rest and limited the number of circuits. This was really a recovery session for me since my legs are still sore from Jonesworthy. Maintained at least 12 burpees for each circuit.
Repeat 6x, resting 30 sec between rounds.
I searched the GPP archives for the worst individual exercises and tried to include a bunch of em in today’s circuit. I thought it would be interesting to see which was the worst today but it was no contest - the chinnies took it. That got me thinking that maybe the placement in the circuit has some effect on the pain. I’ll try something similar with the chinnies earlier in the circuit and see if they still kill me. I couldn’t get an unbroken set of those bastards after the first round today.
I also decided that I need to set up a sort of baseline for maintaining the intensity. I’m thinking that Crossfit’s tabata scoring system — keep the lowest number of reps you complete — may work for my purposes. For example my lowest burpee count in the 6 circuits was 10. So in the future, the 30 sec burpee baseline will be 10. Woodchoppers and slams came in about 16 but I still need to figure out the rest, record em, then hold myself to that standard for every GPP session.
