Tagged: burpee

GI Jane

Today was a good day. When I saw the WOD, I was dreading it, but no, it was pretty ok.

The skill tonight was clean and jerk, 1RM. I had 15min to do my 1 rep max. I started with a weight I knew I could get up, 135lbs. I’ve done 135lbs thrusters, I can clean and jerk it. My goal was to double my last recorded PR: 85lbs. Ok, it’s been a while since when did a 1 max rep…  I got progressively up to 175lbs, which I couldn’t get up. Came close, but the elbows wouldn’t lock. SO I retreated a little bit, went for 165 – success! Move on for my last try to 170lbs, double my last PR, and I managed to lift it. Pretty happy.

And now, the WOD: G.I. Jane. 100 burpee pullups for time. That’s it. You do your burpee, then jump to do your pullup. 20min cap. I took a strategic approach to it: sets of 10 with 15 second breaks in-between. That way I kept a good rhythm and would kill myself/cardio along the way. It took me 12:50Rx, so I averaged around 10 burpees per minute. It also helps to have a good impulsion – I didn’t have to burn extra energy to do the pullup.

Oh, there was an option B, should you not want to try G.I Jane: 12.1. Yep, 7 minutes to do as many burpees as possible. Sucks both way…

So I entered dreading what was lying ahead, and came out with a PR and a decent time for a (in the end) good workout.

ID

I don’t go often to the gym on Saturday, mostly because of scheduling issues. Saturdays are usually special, too: chippers. They take longer and there’s a lot of reps of a lot of exercises. It’s demanding physically and mentally because it seems to take forever at time. And because people used to sign in for Saturday morning classes, the chicken out at the last minute when they saw the WOD (taking space from others), the head coach decided that he wouldn’t be posting the Saturday WOD – it’s a surprise, nad you’ll know about it when you get  there.:)

So I had no clue what I was getting myself into this morning. Here’s what was on the board: Dirty Dozen.  For time – 25 walking lunges, 20 pullups, 50 box jumps 20in, 20 double unders, 25 ring dips, 20 knees to elbows, 30 KB swings 2 pood, 30 situps, 20 hang squat cleans, 25 back extension, 30 wall balls 20lbs and 3 rope climb. Phew! Lot’s do do, 40min cap.

Surprisingly, it wasn’t all that brutal. Demanding, yes.  We more or less all went at the same pace at the beginning – done with the box jumps before the 5min mark. We started to sperate at the ring dips. Some are slower, some are faster. I actually finished second, with a time of 18:48. NOT Rx! 

That pissed me off. You see, we had to use the 2 pood KB, and I thought I had one – none are labelled. Turns out I had a 1.5 pood. Wish I’d known that at the beginning, not at the next to last swing. The training remains, mind you, but I didn’t Rx because of weight ID. It stinks.

Still happy – have a nice weekend!

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Strategies

For tonight’S training we were given some leeway in how to proceed.

We started out with snatch virtuosity, decomposing the whole movement in it’S component and practicing them. The heaviest I used was the 45lbs bar, in order to feel some weight. It does help to get comfortable with the lift.

The WOD tonight was For time: 40 shoulder to overhead 135 lbs, 40 chest to bar, 40 burpees. Does that follow the blog or did the Open might see a similarity with 13.4 (without the burpees). Here’s the “twist”: you can decompose the sets however you want.

So we tried top think about strategies on how to best to it. The coach is doing each exercise one after the other, as much as he can every time. One guy did all the burpees first, and he hates them the most. Some thought about splitting them all in sets of 10. I started with that strategy.

I did 10 of each fist… lifting 135lbs overhead, power press then split jerjk, sucks. It’s heavy for me and tough. My strategy went out the window as discomfort set in. I then did 20 lifts, 10 C2B and 10 burpees got get most of the lifts out of the way, resting with the 2 other exercises  I then finished the 10 remaining lifts and alternated the C2B and burpees in sets of 10. It took me a little bit over 14min Rx to complete the WOD; I forgot to take note of it. Come to think of it, most of us did it in some 14min, within 10s of one another. **edit: I did it in 14:21**

We had a new athlete join our box. Poor girl, on her first night she got to do the most technical lift, heavy lifting over head, C2B AND burpees  But she’ s a trooper, she scaled parts of it and finished it all with some 4min to spare for the time cap. She can be proud. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Omar

By in the box after a nice long weekend where I basically threw the paleo diet out the window. Every now and then, you need this.

And tonight, I paid for it, too. We started with some shoulder mobility, always good to loosen them shoulders still stiff form Angie. We then moved on to the WOD, Omar.

You know it’s going to be a nasty thing when the WOD has a name.

So, for time: 10 thrusters 95lbs, 15 bar-facing burpees, 20 thrusters 95lbs, 25 bar-facing burpees, 30 thrusters 95lbs, 35 bar-facing burpees. Bar-facing burpees are somewhat like the lateral jump over the bar ones, except that you face them instead of being parallel to the bar. Jumping by sets of 10 each time for the thrusters wasn’t fun either.

It was demanding, it was brutal, I sweat buckets and I did something I’d never done before – I took off my shirt. You see, it’s something that happens in crossfit, guys remove their shirts, for a variety of reasons: show off muscle, impeded movements, cooling attempt. Some girls will also do the same. It’s something that seems accepted in crossfit society. Never quite saw why some did it… I don’t have the muscles to show off and ever since I trained in Thailand, heat and sweat have never bothered me. Turns out that all that sweat soaked by the only cotton training shirt I had was impeding my movement during thrusters. The shirt clung to my shoulders and back, pulling and stretching. It got annoying! So I took it off. 😉   It did help for movement, but not for endurance… nasty thrusters!  It took me 17:14 to finish. I honestly didn’t even think I’d finish… I figured I’d hit the 20 min cap.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Oh, and my friend, Nicola, who competed in the Europe Regionals, finished 4th overall! Way to kick ass!

Something fun

Today, our coach decided to do what he calls “something fun”, which basically means mashing together movements for a WOD and see how miserable sweaty he can get us.

But before I get to the fun stuff, we had the skill part to go through: front squat hold. It’s easy, in the front rack position, bar resting under the chin, on the shoulders, you squat, hold the for 3-5 seconds, and come back up. 4 sets of 4.  My wrist is still crappy from when I PR’d my Front Squat a while back – I felt it during the warm up. So I stayed in the light weights, working on technique and wrist/elbow/shoulder mobility, only going up to 85lbs in my last set.

And now, on to this evening’s pleasantries: 15-12-9 for time – burpee squat cleans 115lbs and pullup toes to bar. The later movement is simple, do a pullup, then a toes to bar. The other one…

Hands on the bar, you do the push up part of the burpee, then come up as if you were jumping, but instead you get in the deadlift position, do the first pull to mid-thigh, then the second pull to shoulders and squat in the clean position. Nothing better after the squat holds. Because of the wrist, I scaled down to 75lbs, and it took me 13:10.

I wouldn’t quite say it was “fun”, though.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Rope Burn

Today was a nice training day. Still hurt, mind you, but still good – the mind was in a good place.

The skill was double unders and rope climb. My DU haven’t changed – I still suck at them, but I decided a while back that they would not get the better of me, and they haven’t. I still frown when I whip myself, but it’s form trying to understand what I’m doing wrong. The rope climb is ok… not great, but I don’t suck at it either. I’ve yet to master a controlled descent – one where I won’t burn my ankle. And yes, saying I’ve got rope burn on an ankle sounds terribly wrong out of context. 🙂

The WOD was… partially unpleasant. 12 min AMRAP: 30 squats, 15 burpees, 30 sit-ups  I did 3 rounds and 5 burpees. I paced myself throughout and keep my mind quiet. Didn’t look too much at the clock or at the people around me. I was was in a good zone… not beast mode, but one where I stand strong. I most likely would’ve done better, but the sit-ups got the best of me. It’s been a while since I got in that zone. Felt good.

On the butterfly pull-up front, I had a smallish break through. I got advice on my legs – keeping them together instead of apart while doing the butterfly kip. It generate more energy and I finally got 3 in a row, and quite easily, too! 🙂

On the muscle up front: still can’t 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Birthday WOD

So as it happens, the coach DID create a WOD for my birthday. Unfortunately, the Mrs invited me for breakfast – how can I say no? More on this later (the WOD, not the breakfast)

Today was honestly a good training day. We started with double under work. I managed to do 3 in a row, twice! I did not get frustrated nor angry.. I was actually pretty zen, trying to work on the technique. We then moved on to the WOD.

For time: 10-9-8-7-6-5-4-3-2-1 – chest to bar, box jumps 30in and GHD situps. Honestly, since the Open, I’ve discovered I like the gymnastic moves like the C2B. I flew through the set of 10, and then paced myself. I finished in 14:40 Rx. I even butterflied a few C2B. Not in a row, but hey, it’s a start.

And now, the birthday WOD. As I’m leaving for Quebec City almost straight after working out Friday, I’ll describe it now. I told myself that if I did have a birthday WOD, I’d do it on the Friday if I couldn’t on the real day. Many would be angry if I did not. So here it is – My Birthday WOD:

For time – 36 double unders, 36 chest 2 bar, 36 double unders, 36 OH Squat 95lbs, 36 double unders, 36 wall balls, 36 double unders. Oh, and there’s 3 burpees on the minute, every minute, too. All the good stuff my coach know I love to hate. Except the C2B now. I’m trying to have a positive approach to it – it’s stuff that I need to work on anyway. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training