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.
I still have the triple clap pushup in my arsenal, but I want to start incorporating more explosive/speed strength training to make sure I stay explosive. I did everything with my trusty sandbag, so 80lbs across the board:
- Sandbag getups x 5/side
- Sandbag clean & press - 5 x 3
- Sandbag sumo deadlift highpulls - 5 x 3
- Complex Pair - repeat 4x
- Sandbag floor press x 10
- Plyometric pushups x 8
- Sandbag lunges x 5/side
- Lunge jumps x 8/side
- Finisher: Sandbag shouldering - 2 x 10/side
High-rep shouldering is a great finisher. I was originally planning on doing a quick conditioning circuit after this session, but the finisher lived up to its name and I had nothing left in the tank. Also worth noting: the lunge jumps super-set is always torturous.
Inspired by Crossfit’s Lynne workout, but added some weight:
- Weighted Pullups (50lb)
- Weighted Dips (50lb)
Repeat 3x for max reps
Total score = 57 (9, 10, 6 / 12, 11, 9). I was shooting for 5 rounds like Lynne, but was short on time. Should’ve pulled more on that last set, but the weight was swinging too much and throwing me off. This was a good one.
I ran the guys through a decent circuit warmup to maximize training time, then we drilled stances and worked some conditioning drills before going into techniques. Hung around and did a little Ji Mo work afterwards.
Grabbed Larry Storch for a morning basement workout:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
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:
- 1 Getup (each side)
- 2 Floor presses
- 3 Deadlifts
- 4 Clean & presses
- 5 Squats
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:
- Lateral jumps
- Pushups (20, 20, 20, 18, 17, 16, 16, 18)
- Squats (20, 20, 20, 20, 19, 18, 20, 20)
- Sandbag ground and pound
- Plank hold
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.
Small class tonight. I ran them through the standard warmup, drilled some basic kicks, did some bridge training, and worked on forms. Got a decent sweat, but couldn’t stick around as long as I’d have liked.
Grabbed Larry Storch (my 80lb sandbag) and went to work:
- 3 Sandbag Getups (80lb) each side
- 15 Pullups
Repeat 3x
Didn’t time this one since I don’t like to rush get ups, but all pullup sets were unbroken.
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:
- Burpee with hands on the bag
- Clean and press the bag overhead
- Perform a lunge with each leg while holding the bag overhead
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.
Nice, crowded class today. Standard warmup followed by some basic drills, then we went into some hand techniques. I was the odd man out partner-wise, so I spent a lot of time bashing my forearms on the gravel-filled sandbags after I drilled the techniques with the heavy bag.
Poached from Crossfit Virtuosity:
- 10 Burpees
- 20 Double Unders
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.
Ali got jealous that I practiced with Dave in my basement the other day, so he came over and we did the same thing - ran through every hand form including Tiet Sien Kuen. We actually managed to do TSK side by side at the same time. Felt good.
