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Posts Tagged ‘Burpees

Run 3:00 (treadmill)

3 x 6 Bent-over row e.s. @ 20kg DB

3x
6 DB Suitcase deadlift @ 40kg
6 DB Rack squat @ 40 kg

20 One-legged Romania deadlift e.s. @ 15kg

50 Burpees = 6:27

60 One-arm DB Swings @ 15kg, alt hands every 10

5 DB Push-press @ 15kg DBs

2 x 20 Double-crunches

2 x 10 Reverse DB lunges e.s. @ 10kg DBs

After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.

The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..

21-15-9
Swings
Burpees
= 6:37

+

Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 10:05

+

Run 2.3km
= 13:38 / 5:53 (grandma) pace

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

Warm-up
20 Box Jumps
10 Step-ups es
10 1H Swing @ 16kg KB es
10 KB C&J LC @ 16kg KB es
10 KB Snatch @ 16kg KB es
50 Squats

Workout
3×5 Deadlifts @ 65kg
3×5 Front Squats @ 45kg

5 Press
5 Push-press
x3 rounds

Then:
25 Burpees
= 2:08

Warmup
5 Strict pull-ups (PR)
Run two laps of the block
4 Strict pull-ups
20 Squats
10 Mt Climbers
20 Squats
2 OHS @ 30kg
20 Squats
1 DB Clean @ 12.5kg

Mt Hangover Cure
20 Mt Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Full Squat DB Cleans @ 12.5kg
8 Burpees
AMRAP 20min
= 5 + 2 DB Cleans

OHS was far from good, kept coming forward onto my toes.
DB cleans were rough, especially on the VMs … maybe a weakness there.

On the up side, five strict pull-ups is about as good as I’ve ever gotten. I’m aiming to get to 10 before doing any kipping workouts.

Run 5:00 on treadmill

10x
K2E
Burpees
DB Curls @ 12kg
Bench dips
Triceps push-down
Squat-walk-jump
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Baseball cable
Swiss ball push-up / crunch

10x
DB Thrusters
Mountain Climber (2-count)
Box Jumps
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up

Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.

Morning
2x 10 Burpees

Evening
The Bastard AMRAP 15 min
= 30 @ 12kg DBs w rotating shafts

11-9-7
Burpees
DB Swings @ 20kg
= 4:53

In Hong Kong


April 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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