One of my least favorite workouts from Ross today:
- Burpees
- Pullups
- Pushups
- Squats
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.
Short on time and storchin in the basement again:
- 6 sandbag deadlift twist (80lb; 3/side)
- 12 pushups
- 24 lateral jumps (over sandbag)
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:
- 3 x 10 zercher sandbag squats
- 3 x 10 pullups
- 10 Burpees
- 1 Sumo Deadlift High Pull (95lb)
- 9 Burpees
- 2 Sumo Deadlift High Pulls (95lb)
- 8 Burpees
- 3 Sumo Deadlift High Pulls (95lb)
- 7 Burpees
- 4 Sumo Deadlift High Pulls (95lb)
- 6 Burpees
- 5 Sumo Deadlift High Pulls (95lb)
- 5 Burpees
- 6 Sumo Deadlift High Pulls (95lb)
- 4 Burpees
- 7 Sumo Deadlift High Pulls (95lb)
- 3 Burpees
- 8 Sumo Deadlift High Pulls (95lb)
- 2 Burpees
- 9 Sumo Deadlift High Pulls (95lb)
- 1 Burpee
- 10 Sumo Deadlift High Pulls (95lb)
Total time: 8:42. Terrible. I hit the wall with the set of 7 SDLHP and had to partition the remaining ones. Felt pretty bad.
Stole and modified the 12 Days of Christmas workout from Crossfit NYC. Did this in the basement, so had to keep it low-tech and used only bodyweight exercises:
- 1 Standing wheel rollout
- 2 Handstand pushups
- 3 Mountain climbers
- 4 Pushups
- 5 Burpees
- 6 Squats
- 7 V-ups
- 8 Knee tucks
- 9 Jumping Jacks
- 10 Pullups
- 11 Knees-to-elbows
- 12 Grasshoppers
Reps go just like the song: 1; 2,1; 3,2,1; 4,3,2,1;…etc
Total time: 22:44. This seemed so easy on paper when I was planning it out, but those HSPU and rollouts really got me.
I figured I needed a heavy dumbbell workout to get the most out of my $5 day pass at the gym so I grabbed an 80lber and made this up on the fly:
- 2 Turkish Get Ups (each side)
- 4 DB Snatches (each side)
- 6 DB Rows (each side)
- 8 DB Swings
Repeat 3x
As even Zach knows, TGUs for time are unwise, so I made sure I took my time on them. I finished the whole thing in around 12 minutes. This one had me sweating and huffing like a beast. Poach THAT, dear reader.
Wanted a quick finisher after today’s Kung Fu class so I set up two stations for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
- DB Thrusters (35lb)
- Knees-to-elbows
Untimed! The KTEs were difficult, the thrusters were not.
Put together a shmurl circuit after my practice:
- 5 Handstand Pushups*
- 10 Divebomber Pushups
- 15 Knee Hugs
- 20 Squats
Repeat 5x
Total time: 8:50. Good quickie. *HSPUs weren’t full ROM.
- 50 Double Unders
- 50 Squats
Repeat 5x
Total time: 12:18. Meh. Should’ve been faster but I had a hard time hitting my groove with the DUs for rounds 2 and 5.
Set up three stations here with a 45 sec work interval followed by 15 sec of rest:
- Burpees x 45 sec (19, 18, 16, 16, 16)
- Med Ball Slams x 45 sec (40, 34, 32, 30, 28)
- DB Swings (35lb) x 45 sec (27, 26, 25, 24, 24)
Repeat 5x
Total score: 375. I feel like my huge drop-off on the slams was mostly due to sweat - it got pretty slippery.
Found this complex here and thought I’d give it a go. I loaded up a barbell with 85lb for the following movements:
- Deadlift
- Romanian Deadlift
- Bentover Row
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Good Morning
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. I was supposed to rest 90 sec between sets, but it wasn’t feeling very difficult so I cut the rest down to 60 sec for a few sets and no rest between the last two sets.
Total time: 11:50.
I picked 85lb because I didn’t want too heavy a load for the good mornings, but this just wasn’t that tough. I’ll need to see how heavy I’m capable of going on the GMs safely and give it another go with a heavier weight.
Sort of created a workout by committee as a warmup in kung fu tonight. 20, 15, 10, 5 of the following:
- DB Swings (35lb)
- Burpees
- V-ups
Total time: 6:13. Those v-ups kicked my ass. I didn’t think I was sore from yesterday’s OHS extravaganza, but the first set today told me otherwise.
As part of the Crossfit-wide Fight Gone Bad IV fundraiser, I headed over to Crossfit Virtuosity aka The Brooklyn Barbell Club to get my FGB on:
- Wall Ball x 60 sec (32, 20, 23)
- Sumo Deadlift High Pull (75lb) x 60 sec (33, 18, 20)
- Box Jumps x 60 sec (25, 20, 15)
- Push Press (75lb) x 60 sec (24, 19, 20)
- Row x 60 sec (18, 13, 14)
Repeat 3x, resting 60 sec between rounds.
Total score: 314. This is a PR (I did this once before at the end of the elements program at Crossfit NYC in summer 07) but I don’t feel great about my score. I can’t row for shit and my SDLHPs were a mess - couldn’t keep the bar balanced for some reason. I also just felt like I could have pushed a little harder, which is a terrible feeling for a workout where you’re supposed to put it all out there.
Frank and I cooked up this Fight Gone Bad style workout after our chin-up session:
- Burpees x 60 sec (24, 19, 18)
- Mountain Climbers x 60 sec
- Jumping Squats (45lb) x 60 sec (25, 19, 20)
- Dumbbell Swings (55lb) x 60 sec (27, 20, 18)
- Barbell Thrusters (45lb) x 60 sec (17, 13, 14)
Repeat 3x, resting 60 sec between rounds.
It was tough to keep track of the numbers and the non-burpee numbers may be wildly inaccurate, but it sure was awful. Maybe worse than the original? I’ll let you know after the FGBIV challenge this weekend.
Tried to do some prep work for my upcoming Fight Gone Bad challenge. Just working on the movements with the prescribed weight, not for time:
- 20 Push Presses (75lb)
- 20 Box Jumps
- 20 Sumo Deadlift High-Pulls (75lb)
Repeat 3x
The goal was to do each set uninterrupted but I partitioned the last set of presses and pulls. I think I need to work on my grip for the SDLHP because they just fry my forearms.
Following Crossfit’s 21-15-9 rep scheme and adding burpees to modify their Fran WOD:
- DB Thrusters (30lb)
- Pullups
- Burpees
Total time: 7:41. This was terrible. Too much resting. You know it’s a tough workout when the burpees are the easiest part.
Previously: 8:10 on 5/5/08
