23 Burpees during warm up. These were supposed to be sprawls, but Gretchen, Valerie and I conspired to just do our burpees.
400m run
1-2-3-4-5-5-4-3-2-1
Cleans
Thrusters
Snatches
OH Squats
400m run
26:55
All movements were done with 65#
The way it worked was, first round you did 1 clean, 1 thruster, 1 snatch, 1 OH squat. Then you did 2 cleans, 2 thrusters, 2 snatches, 2 OH squats, etc, etc.
I liked this work out. It was challenging, but gave lots of opportunity to work on cleans and snatches. It always takes me a few snatches before I find the proper technique. Since we didn’t warm up on teh snatches, my first couple rounds were a little rough, but by the time I hit the 3’s I was fine and feeling “good.”
My legs were TIRED at the end, between this and yesterday’s tabatas.
Happy Halloween!
Workout with Andy & Jonesy
43 Burpees during warm up - for yesterday and today.
For time & Tabata Scores:
Tabata Push Press - 45#
400m run
100 Sit Ups - anchored, with Ab-Mat
400m run
Tabata Squats - to Oli ball
400m run
17:37
8 on Push Press
16 on Squats
Fun workout! Cool to workout with Andy and Jonesy. Push press were probably the hardest part for me. I started doing 12 a round, then slowly dropped a rep each round until I wound up with 8 as my final score.
Sit ups were awesome! I love sit ups.
Tabata squats we did to the Oli ball - I’d never done them tabata style to the Oli ball, so it was cool to see what score I came up with. I started out at 19 on the first interval and slowly died down to 16 by the last four.
The runs were pretty sluggish, but I think the situps made me run more properly since my hip flexors were tired. I think I was more upright on my 2nd and 3rd runs than the first.
Banking my burpees for tomorrow. I’ve made it a policy to commit to real honest rest days for a long time now, but this challenge is going to make that difficult. Not sure how I feel about that.
During warm up Andy was working with me on my double unders. I could not figure out what he was trying to explain to me, it just didn’t make sense in my head at all….until he started bouncing around the room and said, “It’s like Tigger!” And then it clicked! lol!
2 sets max pushups:
1. 26
2. 16
Using this number of 26 as a baseline as I work on my goal of getting to 50 straight!
Then…
AMRAP in 20 min:
10 cleans (full squat cleans - 25# d-bells)
20 pull ups
400m run
3 and 2/3rds rounds (10 cleans & 20 pull ups)
This was one of those workouts that was much harder than it looks!
I’m not sure why this one was so challenging, but it was indeed. I could NOT get myself to go fast on the runs, even though I was trying very hard. Just could not get the feet moving and I felt heavy.
Forgot to do burpees before the workout. UGH. Did 20 Burpees after class.
I was going to run today, but it was so crazy hot outside I decided to stay in and work out with Burch and Andy instead.
I SHOULD HAVE RUN.
They were doing the WOD on our site, snatch grip deadlifts and double unders. Since I just did deadlifts yesterday and I’m committed to practicing OH squats once a week, I decided to swap out the movements. Which basically turned it into Nancy with double unders instead of running.
5x
15 OH Squats (75#, to Oli ball)
100 double unders 37:32
Yes, that’s right 37 minutes! lol! Andy finished his whole workout before I even finished my second round. I have nothing nice to say about that.
John finished about 17 minutes before me and was kind enough to reappear when I got near the end and cheer me through to the finish. Thank you!
As brutal as this was, it’s what I needed to do to get my cardio back up to par after being sick. Still some squirrel parts appearing from up out of the lungs occasionally, but it’s getting better.
Deadlift Mondays! Worked on deadlifts and bench press today, with some burpees thrown in. Although none of my numbers went up this week, everything felt a little smoother and little less of a struggle. I am working on visualizing the proper body parts when doing the movements. I am confident that next week my numbers will be higher.
Or, in layman’s terms - last week doing deadlifts I felt like my neck was going to explode and this week I didn’t. Win!
For deadlifts, I first warmed up with 5 at 95#, then 3 at 115#
It was chilly in the gym and still early in the morning—so, I did my 16 burpees after I had warmed up a little bit, but before the workout. I think it’s important as these numbers get higher to not just do a whole bunch of burpees when you’re completely cold. Especially if you’re doing the sprawl down to the bottom type of burpee. Warm up a little first!
Yeeaaaaaah, not moving so fast for this one. lol! Good practice on all these movements though and a good workout! Jumping lunges definitely have me feeling it today!
I’m sticking with my commitment to run regularly, so instead of doing Grace with the classes today, I ran instead. For some reason I find it easier to get out and do it, if I decide to do my run during what would have been a time I take class. So I ran at noon.
I’ve also decided to make running fun. So now, I wear my Garmin and just run, any direction and then back, for a few miles, and then upload it my running log and see what kind of pretty Google map it comes up with.
Today I ran about 2 miles out and then back. It came out to 3.85 miles total. I decided that in order to work on Pose, I would run a mile at a time, then walk a little to recover, then run another mile. I wanted to be letting myself refresh a little so that I could actually work on Pose technique and not just be beat down and unable to keep good form.
There were also a lot of people out around lunch and I didn’t realize how hectic it gets up by the Water Garden and Yahoo Center at lunch time! Had to stop numerous times for packs of people, lights, baby carriages, etc. My way out was pretty smooth, but the way back to the gym I stopped a lot.
On the bright side, I think I figured out how the timer and lap timer work! Figured out a few more of the buttons so I could differentiate the different mile intervals. I messed it up a couple times though, so the info isn’t totally correct, but I’ll get it right next time.
Overall this was fun and I’m looking forward to continuing these weekly runs - both to get better at running (and make cool maps!) and also to explore the area a little bit more in detail!
After my run I did yesterday’s and today’s burpees - 29 burpees.
I found they were actually flowing really well!
Woooooowie - today was the most intense I’ve gone since I was away on vacation and out sick. So, it’s been weeks since I went this hard, and I’ve only been back to working out at all for a week now. So this felt great and absolutely awful all at once. It was a fun group for the noon class too—me, Mike C., Trevor and Mtanwyck.
AMRAP in 20 min:
4 snatches (65#)
8 pull ups
200m run Total: 7 rounds (+4 snatches)
I was pleased with my score - my goal when we started was to get either 7 or 8. I had 4 rounds at about 10 minutes even, so at that point I figured 7 was a reasonable goal since I was getting visibly slower on each round.
The snatches were fun - I was really trying hard not to bend my arms on the way up and I never missed a single one the whole workout. They weren’t all quite as pretty as the best ones, but they all made it!
Pull ups were rough on the first few sets - had to work out the kinks and stiffness. Once I got a few rounds in these felt much better and smoother and I started remembering all the pieces parts of my kip.
The running SUCKED. It was hotter than heck outside - it was like running into a big hot humid wall each time. The first couple rounds I was thinking I was going to work on my Pose method. But by the end I was just trying to keep my feet moving forward at all!
Afterwards I had to go put my head down on my desk for a while. I felt pretty gross. Then I remembered I had to do burpees and I did the slowest 13 burpees ever recorded in the history of man.
I didn’t run today because I decided I really wanted to do the workout I had my morning classes do. I wanted to work on OH squats for the Nancy, and I always need work on push ups. My abs are still sore today, but today is the first day since Friday that they haven’t felt worse than the previous day, so hopefully it’ll go away soon! I’ve also lost the distended belly look I was sporting yesterday. Yay! lol!
I based this workout on the “Josh” hero workout. The Josh is done with pull ups, though - I swapped those out for push ups for today.
I did this with 75# and also to the Oli Ball. I figured if I get used to squatting lower and with heavier weight than the Nancy - the Nancy will feel easy! Right??
I stopped once on the set of 21 - not because of my legs or shoulders, but because something about my grip was killing my wrist. I stopped once on the set of 15 for no good reason. The set of 9 I went straight through. I want to work on keeping a steady rhythm on these and not pausing between squats to rest.
Push ups were HORRIBLE. They are so much harder after using your shoulder muscles to stabilize the OH squats.
I didn’t really work out WITH Andy & Michael, they did the same workout and I did my own workout that was similarly structured…in their vicinity. They did bench press and cleans, while I did shoulder press and deadlifts.
I’ve decided my two current projects are deadlifts and running. Compared to all my other lifts, my deadlift is not up to snuff. And my running needs to get better for Nancy…and about a million other workouts. So instead of shopping around for a new Yoga class, I’m going to make Mondays my strength workout day and Tuesdays my running day. I will eventually find a new Yoga place, but I’m going to let it happen a little more leisurely.
My abs are still really sore from Friday’s workout. I’m not sure sore is the right word. I’m not sure there are words to describe how it feels. Suffice to say, while one would think I learned from last Tuesday’s “not having done pull ups in a long time so I did close to 200 in 2 days and thought my elbows were going to rip out the next day” experience, but it turns out I on Friday I decided to do 150 g/h sit ups because I hadn’t done them in a long time…and well, you can conclude how that ends.
So today was all about learning that everything you do engages your abs and how important mid-line stabilization is to effectively executing exercises.
I warmed up a few sets with the 45# bar before I started on my official sets of…
Now that I am feeling better - it’s back to playing with my Garmin! I’m slowly learning more about it and got everything installed on my computer so I can upload all the data now. It’s so cool to see a little map of where I’ve run! lol! I don’t know why, but that’s oddly satisfying.
I did a short run today, just to get the lungs moving. I have a loop I run in my neighborhood that requires little to no stopping for intersections.
I ran it once to see the distance - it came out to 1.3 miles. Then I walked a block to recover, then ran the loop again, so it came out to 2.46 miles. I’m still learning how the lap function and other things work, so I know I paused it when I walked, but….I don’t know anything other than that about what I did on the first lap versus the second. The whole run took me 24:17. My average pace was apparently 9:51, which is slow for me, but cool ‘cause I was planning on it being a jog to see if I hacked up squirrel parts or not!
I’m excited about running regularly now—I think I’m going to work on intervals between 400m to 1 mile for a while, so I can work on getting faster.
Did my 19 burpees (yesterday + today) on the sidewalk outside my building after the run.
My “baseline” is actually going to be my PR from April, which is up on the whiteboard (hopefully still up after today’s kick ass bunch of ladies!). I did it in 15:46 back then.
I knew today I wouldn’t beat that PR. I hadn’t run even 10 feet in over 2 weeks and still have some squirrel remnants stuck in the bottom of my lungs. I feel pretty good, but when I do any cardio, stuff gets brought up from down there. Yucky. But I was really pleased with just getting out there, running and moving forward. I really like the Nancy - somehow the fun of OH squats makes even running okay! lol!
5x
400m run
15 OH squats (65#) 16:41
So, I was about a minute slower, but am committed to getting better at running in the next 8 weeks. That’s my area for improvement on this workout. I never put the bar down on any sets of OH squats, so running is where I’m going to pick up time. I’m confident if I work on running and don’t have TB come December, that I’ll do well!
