Burpee Annie

For time:

25 burpee, 50 situp
20 burpee, 40 situp
15 burpee, 30 situp
10 burpee, 20 situp
5 burpee, 10 situp

Results:
11:58. I'm quite satisfied with this time since I am still hungover when writing this. I thought that pukie was comming for a visit when I was halfway through the second round of burpee's. Somehow it just didn't happen. I continued to think "just another round of burpee's and then..." for every round that went by. Fortunately enough I managed to avoid the visit totally.

I hadn't planned training today but fortunately Martin phoned me up and explained that there is no excuses. He was correct, as usual. Even though he (nearly) had me convinced, I was searching for reasons not to work out. I had a small cold so I was letting that get to me until the thought struck me:

Start a new year with a resting day? Are you crazy Simon? People might think you are soft.

Since I have an image to stand up to, I HAD to work out. It's all about the image, afterall.

20 minutes of torment.

Maybe it's becoming a cliché but I don't care. This time it hurt.

Workout "Kettlebell meltdown 300", 24 kb kettlebell:
25 V-ups
50 Snatch (25 each arm)
25 Push-ups
50 Swings (2h, high-swings)
50 Burpee's
50 Clean & Press (25 each arm)
50 Mountain Climbers

Source:
http://www.youtube.com/watch?v=SRpbM9nzDcM

His time: 11:41. My goal was below 20 minutes and with high-swings instead of the ones that he does (he does VERY low swings).

Result: 19:59! I had no looking at the mobile phone but it just ended up that way.

I -could- have pressed myself harder on the burpee's. They took over 6 minutes and I should be able to reduce a minute soley on that part. I spent 20-30 seconds running for water. I wasn't warmed up. These are all poor excuses for reasons why I didn't do "better". I'm not trying to blame away my time, really - I'm just making notes for the future. I could probably improve the push-ups but that's so little time. Maybe gain a little time on the clean&press and on the swings. Split c&p into 5's. Split swings into 20/10/10/10, split the snatches into 10/10/10/10/5/5. The burpee's were at a low pace and just doing them.

God I hate burpee's.

Simon

Sleepy in the morning, sweaty during the day!

Missed my morning-training today due to falling asleep lately, so I took the opportunity to try out a gym near my work.

5 Rounds of:
5/5/3/3/1 (dependant on round) deadlift
AMRAP HSPU

Then:
3x 50 burpee's for time (rest 3 minutes between sets).

Results:
DL: 100/120/140/140/140 (did 5/5/3/3/3). There was no more weights in the gym.
HSPU: 4/4/4/3/3

Burpee's:
4:31 / 4:47 / 4:34

The air in the gym started to be really bad when I started with the burpee's. There were a bunch of people there training martial arts and the place is really small (can't do overhead stuff with barbells, I touch the roof when I do burpee's). This made the breathing a lot more harder. Still it felt pretty good, I wanted to get below 4:30 in all sets but never really succeeded. I can probably get it down below 4:30, maybe down towards 4:00 if I have someone there pushing me.

Fun workout!

Alcohol sucks.

These are the results from the last few days. Since I've been to finland, I haven't been able to post results on here.

20091130:

Max rep burpee's in 1 minute.

3 rounds of 4 seconds negative chin-ups maxrep

Metcon:

3x previous max-rep burpee's is goal in burpee's.

Each minute do 10x high-swings and as many burpee's as possible. When the total number of burpee's have accumulated to the goal, note the round it was completed in.

Results:

25 burpee's in 1 minute.

Chin-ups: 5-4-4

Metcon:

8-8-7-7-7-7-6-6-3-0-(5 swings)-(0 swings)-8-8

I think that was how it was split up, looking at it now I think I might have misscalculated my rounds if it wasn't 14 rounds that was my result.

Results:

Burpee's went fine. I should be able to press out 26.

Chin-ups were nasty.

The metcon was a failure. I had a goal to keep 8 burpee's per round for the first 5 rounds and then move down to 7 to split it out at 10 rounds. This was obviously not something that I succeeded with. At a certain point I just couldn't hold it out anymore and my burpee's went to zero and I needed to rest. Looking back at it now, I rested more than I needed. I could probably have done the 10 swings that round and then just rested a round. Something like that anyway.

I want revenge.

20091129:

Rest day

20091128:

5 rounds of 50 lunges, 30 situps.

Results:

Simon: 13:07

Seidi: 12:54 (2 rounds of 30 lunges, 20 extra-lunges at the end)

We were both hungover from a rough evening the day before. It felt great comming away and doing something healthy.



End notes:

Getting really drunk on the friday evening was really unbeneficial for my training. I knew that I would probably feel it for a day or two. I think I can do a lot better than what I did today and I blame it on being an idiot and drinking (too much) alcohol on the friday. I have one more weekend of alcohol (next) and then perhaps new-years eve. Other than that I don't see any occations to drink alcohol in the future, which makes me a happy bear.

/Simon

PR comes and it droppa de bombs!

Today was another awesome day at the crossfit gym! Today we started out with some ring-dips with slowly going down and trying to explode to get to the top position. I'm not really strong enough to get those explosive... yet!

Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's

Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.

We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.

/Simon

Upper body workout

Another day, another workout. As it should be.

Workout:
Work up heavy TGU on both hands.
Rest 3 min.
3 x AMRAP dips (until failure), rest 3 minutes between sets.
3 x 15 pull-ups (unbroken), rest as needed between.

For time:
15 - 12 - 9 of
Burpee's, knee's to elbows.

Results:
32.5 kg right hand TGU, 32.5 failure 2x on left hand. It is very obvious that my technique is different between my hands. 32.5 kg wasn't really that rough on my right while nearly impossible on my left.
Dips: 24, 19, 15.
Pullups: Unbroken, unbroken, 5+2+quit. I had wounds in my hands from previous blisters and going into set three, the wounds couldn't hold it anymore and started bleeding. I tried going for the third set, but after 5 repetitions it was hurting too much to continue so I gave it another attempt but that didn't work. Then I quit.

Metcon:
5 minutes 43 seconds.

The time was so-so. My burpee's were killing me due to the previous tasks. The KTE was really rough too since my grip was dead and my back was also tired. I could probably do this in below 5 minutes without blinking if I had started with it ;) I never rested though, I did it all in one rush and going into the 9'ers my pulse was topping up at max. I didn't have much issues with the pannben, it was mostly physical this time. That feels great.

Simon out!

Oww wtf?

Yo. So did the following:

Warmup: 2x jarovek @ 25 lb dumbbells

Then:

Work up heavy DL fast: 3x205 3x295 3x295 3x295
*for some reason my back is really hurting today :(

Then:
work up heavy 2x hang power cleans: 2x135 failx155 2x135 2x135 2x135 2x135

Then:
5 rds 12x powersnatch, 10x burpee, 45 sec rest

result: only did 3 rounds. my back is killing me for some reason, and i think i didn't eat well so my energy is all screwed up.

1:30
2:15
2:20


Yeah don't know what's going on with the back, it feels really tender in the lower area... :(

The uncomfortable zone.

I bet Martin already used this title, but I like it and I'll use it anyway. I claim no originality by using it, though.

I missed out on the morningtraining. I just really had to sleep this night. Last night was a bit short on sleep so I caught it up this time by sleeping over 7 hours.

Workout:
Warmup (Thank you Javorek!) x 3. (Hell yeah!)

Then:
Work up to heavy DL fast (5-6 minutes).
Work up to heavy 2x hang-powerclean (5-6 minutes).

Then:
5 rounds of:
12x powersnatch @ 40 kg.
10x burpee's.
45 seconds rest.

Each round time is results.

Results:
Deadlift: 160 kg. Not overly satisfied with this result. I hit 150 without switching grip. Then did one more lift with my left hand supinated. The deadlift felt ok I guess. Didn't feel my back much... maybe a little. I think I should probably do a couple of workouts with some 120-140 kg DL's.

Powerclean: 85 kg. Failed attempt at 90 kg. I'm trying out the correct technique with how I hold the bar during the powerclean. It's difficult but I assume it's good in the long run.

Rounds (not including resting times):
1:26 (unbroken, unbroken)
1:59 (6/6, 8/2)
2:21 (4/4/4, sort of unbroken... I broke down on the floor all the time but never stopped).
2:28 (3/3/3/3, definetly NOT in my comfortable zone. I had people commenting this round at the gym)
1:59 (6/3/3, unbroken-ish).

I definetly broke a record in getting into uncomfortable mode. The last round was pain pain pain pain pain. I'll bring my camera the next time and photograph my eyes that were all blood-bursting from all the sweat that had been annoying my eyes. As I entered the second round I thought that this workout was from hell and that I deserved to burn in it. I kept telling myself that this is where I want to be. This is what I want to do - and it helped. I still have more to give, more to push - but it's getting better than ever before. Every workout I succeed in pushing myself harder and harder. I know I can do that workout with all the rounds below 2:00, maybe by pacing it a little bit and by using more PANNBEN.

Great workout. Definetly one that felt like it will bring me one step further towards being athletic and crossfit :)

/Simon

Fast and high effort today

I must have caught your cold, Simon. I also have a sore throat and a bit clogged up. Also very sore from the Manmakers on Saturday :(.

First:

3RM Squats:
K: 95x6 115x6 115x6 125x6 (She has a hockey game tonight, so couldn't do the 3RM)
A: 185x4 225x3 255x3 255x3 (102.27kg)

*my legs were a bit wobbly. this is because of my hip I think. It's still a bit sore from pulling it on lunges last week....

Second: Metcon!

30 burpees (slightly broken at end)
10 pullups (4 second rest at 5)
50 wall ball shots at 10 lb (4.54kg) nothing heavier in the gym :(, so upped the # reps
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)

Time: 7:11 AP
Time: 7:23 KH - mostly unbroken imo


Wheee fun workout! Gave it tons of gas :) going to be early tonight <3

Faster, harder, unbroken!

Even though my throat hurt a little bit and I still have some sniffles, I decided to go to the workout today.

Martin's time to put us through some new, fun, experiences.

First:
Work up Squat 3RM.

Result:
I came up to 130 kg today. Still unsatisfied with my squats. Maybe I should have gone for 140 instead of 120 -> 130. Next time I'll 3RM 140+. 130 wasn't "easy", but I felt like I could have pushed another 10 kg's without any problem.

Workout:

30 burpee's (unbroken)
10 pullups (unbroken)
30 wallballs, 8 kg (unbroken)
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)

Time: 6:36.

I rested a little bit too much between the sets. I could easily have cut 10 seconds between the burpee's/pullups, probably equally much between pullups/wallballs. The rest between wallballs and pushups was definetly needed, none of the rest was. I can push that time down below 6 minutes, next time!

It was a fun workout, I really enjoyed pushing myself a little harder on burpee's/wallballs/pushups than I normally do. I still feel like I have a lot more to push, which is a great feeling.

I ordered a 30 kg vest yesterday for working out. Think I'm going to buy a kettlebell as soon as possible as well. (I'm talking a lot about this but nothing gets done). More stuff for my home training! I need to get prepared until the summer, I must fix all the things I can possibly need before that. I need a couple of kettlebells, some rings, barbell+weights, pullup-possibility and some rings... The vest is a good start!

/Simon

Popedog's beastiary

Simon - you're a freak and I love you - thanks for the hardcore workouts to constantly challenge my body, and today, my mind :).

Warmup: Thanks Mr. Jarovek.

Workout: Thanks Simon :(

3 rounds for time:
40 M Bear Crawl
8/8 1 arm clean & push press

Aaron: 45 lb (20.45kg) 5:47.606
Kristen: 30 lb (13.63kg) 5:20.054


THEN

Workout:
25 burpee
30 x powerclean & jerk
25 burpee

Aaron: 115 lb (52.27kg) - 13:58
Kristen: 75lb (34.09kg) - 11:29

THEN: 1 RM bent over row (barbell)

Kristen:
75x3
115x3
135x3
155xFAIL
145x1
145x1
145x1

Aaron:
115x3
135x3

185x1
185x1
185x1 (Please update my PR for this, I didn't have form on my other PR :( )

Overall the workout was good. my hip was tender to start, and I couldn't jerk to a wide stance due to the tenderness. However, I didn't strain it additionally. It felt great. Wonderful workout. I was seriously breathing so hard and this felt like the hardest workout to date so far.

AP

"To be comfortable with the uncomfortable"

... as OPT said.

Today I learned a lesson. I learned a lot about how I can push myself harder. This is how I learned it:

We started out by playing around a little bit with kettlebells. We had some new faces at the training, which is always great, so we had to go through the basic swing etc a little bit.

Workout:
3 rounds for time of:
40m Bear Crawl
8/8 one hand kettlebell clean & push-press.

Result:
24 kg 5 minutes and 8 seconds, I think. Not sure about the time as always, since I try to remember it by head.

Next!

This time I was going to do one of the Scandinavian Challenge's workout... but slightly modified!

The workout was 50 double unders, 30 clean and jerk (overhead anyhow) @ 60 kg, 50 double unders. Since I can't do double-unders (my lower legs have their fascias pooped up so I can't do that kind of excersizes or I go boom), I did burpee's instead!

Workout:
25 burpee's
30x powerclean & jerk (overhead anyhow) @ 60 kg. No dropping weight from top position - take it down without breaking the floor.
25 burpee's

Result:
Time 13 minutes and 8 seconds if I remember correctly.
Once I had passed through the first burpee's I went directly to the powercleans trying to bring atleast 2/3 out of the way. What I didn't really realize was the amount of lactate acid that had started to build up in my body, together with the lack of O2. The first reps were really rough, and I expected the overhead anyhows to be a total pain in the ass. I kept a pretty low pace, trying to take them in pairs in order to keep the same pace through all the 30's. When I had come to about 25 they were beginning to be easier and easier, so I could push the last 5 in a 3+2 with maybe only 3-4 seconds of rest between them. The final 25 burpee's were hell though.

It was during maybe the last 5-10 overhead anyhow and the burpee's I found myself able to push harder and harder. I felt that my potential was more than I put out. That's bad because it shows that I could have done better, and I could have pushed myself harder. I didn't. Although I did push myself harder during the last burpee's than I normally do during burpee's, I still feel like I have more to give.

The last couple of months of training has really put an edge into my mind to pull out that extra that I haven't done before. I feel a lot stronger, faster and durable than before - and I feel that I can do even better. I'm not sure that I've ever felt this good.


/Simon.

It's hard to think...

Hey!

Martin (one of my trainers at xfit uppsala) told me to do this workout:

First
21+15+9 reps of pullups+burpee's

Then:
3-3-3-1-1-1 powerclean

Then:
Start at 40% OHS 1 RM, increase 5 kg / minute. 5 reps / minute.

I also added:
3-3-3-1-1-1 of standing rows (instead of "death by pull-up").

Results:
Well, I wrote it all down on a paper... that I thought I left at home, but I left it in my jacket and I accidentially picked up a shopping-list for yesterday that I thought I had forgot at home. What a mess.

Anyways, I did
21 - 15 - 11 of Pullup+burpee. Uhm yeah, that's right. Time? Lousy 7 min 4 seconds. I recorded a vid and noticed that I rested WAY too long. I probably could have done it in 6 - 6:30 if I just would have cut down on the resting. I'm not sure why I did it. I wasn't fully warmed up when I began, maybe that explains it.

Powercleans:
x3 - 60
x3 - 70
x3 - 80
x1 - 90
x1 - 95 (PR)
x1 - 97.5 (PR)

I probably should have tried for 100. I didn't. I'm stupid.

OHS:
35, 40, 45, 50, 55, 60, 65, 70 (fail after 3).
That was rough. The 70's were heavy as hell and I couldn't get up on the fourth.

Standing row:
60, 70, 80, 90, 100, 110 kg. PR? I think so :P It's the highest recorded one I know of anyway. It felt like I could do more, though.

A nice workout all-in-all. I could have performed better, which is sad.

Oh btw, recording your workout is awesome. I'll post the vid for the burpee-pullup later. (I have to shrink it from 1.3gb). But on the powercleans I noticed a few things about my technique that definetly could be worth improving and probably will extend to my deadlift as well! Awesome.

/S

Burpee Helene - Aaron

I lay useless, like Austin Power's flaccid unit after his mojo being stolen - unable to do anything, as he was unable to perform with Heather Graham (man that would suck). I truly am wiped out and smoked like no other. Going into the workout today, I was already sore, not full of energy, and just plain wiped out. I considered taking a rest day, but then realized that hey, I have to do it, I just have to.

Warmup Jarovek Barbell Complex

Workout:

Burpee Helene:

3 rounds for time:

20 Burpees
21 Swings (50 lb kettlebell (22.72 KG)
12 pullups

Time: 14:48
Avg Heart Rate: 191


** This really hurt. I kept pressing myself any time I felt I could do a few reps. My heart rate was constantly 188-193 and it was so hard to keep pushing.


Deadlift Workout:

135 lb x 8 (61.36KG)
225 lb x 6 (102.27KG)
315 lb x 2 (143.18KG)
335 lb x 2 (152.27KG)

at this point my back was hurting and it felt like a good point to quit.


I can honestly say today I have 100% effort and I am pleased with how hard i tried. :)

Big five-55

Today's workout is inspired from gym jones.

Piston press on 24 inch ball @ 25 kg each dumbbell (one rep is one with each arm)
Pull-up
Deadlift @ 80 kg.
Burpee
Goblet squat @ 35 kg.

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps.

Time:
31 minutes 43 seconds.

I'm not entirely satisfied with my time. Too much people at the gym, had to run around to find spots to pull-up at. I did my pull-ups with the grip that Björn and Martin taught me to use. I'm finding it easier and easier to do, although still not easy enough. I had to split some of the pull-ups. I think I probably rested too much between the sets, but the burpee's went really good. I'm going to be so fucking sore tomorrow.

That's my friday!

/Simon.

Mr. Tabata kicks Popedog in the teeth!

Good thing this isn't a podcast, cause who can talk with no teeth. I met Mr. Tabata today, and before he took me into the bathroom to rape me, he kicked me in the teeth. Not a nice guy.


Workout: 10 tabata-interval rounds: AMRAP 100%

20 seconds 55 lb Kettlebell Swings (25 KG)
10 seconds rest
20 seconds Burpee's
10 seconds rest

Results:
Top/Low swings: 12/11
Top/Low burpees: 7/4 (most rounds 5-6)


The burpees were worse than I thought, felt a bit brutal. Throughout the exercise my chest was burning and my lungs screaming for air, I about puked on round 9. I think I will do better next time, the kettlebell swings were pretty brutal but I managed to keep a high tempo it felt.


3 rounds x 6 reps: horizontal pullups with straight body to bar

Front Squats:

135lb x 5
155 lb x 5
155 lb x 2 (fail)
135 x 1 (sort of fail)

*My shoulders hurt pretty bad at the front today. My front squat form sucks a bit, but it will get better with practice.

Mr Tabata tells me to do burpee's and swings.

Yo!

This time:

Front squats. Go to 5x5.
I only had the time to do 3x5 @ 80 kg because my trainer had to leave early today. 80 kg felt pretty good for front-squatting 5 times. I could probably go heavier to 90-100 kg and still be able to do 5x5, although I'm not sure that I would be able to keep my form as good as this workout allowed.

Workout:
10 tabata-interval rounds (AMRAP during the work part, 100% intensity):
20 seconds 24 kg kettlebell swings.
10 seconds rest.
20 seconds burpee's.
10 seconds rest.

Result:
Top / low swings: 15 / 10. Top / low burpee's: 8/5. I actually kept the swings at 11 for 5 rounds before I had to step down to 10. 24 kg was a painful experience to do so many of. The burpee's went better than I thought. I finished the last round with 7 of them. I could probably step up to 6 / 20 seconds on avg next time.


/Simpster

Burpee Helene

So my trainer Björn pulled me through these things today:

Training on progress -> muscle ups. I ripped my skin on my wrists during that.
Training on hand strength, both from hanging on the bar (pullups) and by climbing ropes. The latter hurt like hell. Today, I noticed that their bar is much thicker than the ones I'm used to - which causes me to do a lot worse on pullups than I should be.

Workout: "Burpee Helene"
20 burpee's
21 swings (24 kg kettlebell)
12 pull-ups.
3 rounds.
Time: 12:30.

I'm not at all satisfied with my time. My pull-ups were really bad today partly because I had been working out the hands so my grip was already crap from the beginning, and partly I blame it on the thick bar. I had to split them as 6/6, 4/4/4, 3/2/1/1/1/1/1/1/1. This dragged out the time like hell. Oh well, it was a fun training anyway. Hopefully my pullups will be a lot better at the xfit gym after this attempt to murder my hands.

Intervals and Metcon

Hey ho, I was planning on doing a workout yesterday. That is, until I woke up yesterday morning. My body was hurting so bad from saturday's workout that I could barely walk. My shoulders, my legs, my back, everything was aching.

After one day's rest there was time for another hour at Crossfit Uppsala.

Martin started the day with forcing us to:

Maxrep squats
20 seconds work (100%), 10 seconds rest.
8 rounds. Lowest round counts.

I hit 18 as my lowest round. I felt quite good thinking of that I still had some aching in my legs from the total of 240 squats I did saturday. I started out at 20 squats first round, went up to 21 second round, held out at 20 a few and then dropped to 19-19-18 the last 3 rounds.

As if that wasn't enough, he put us through a metcon as well:

7 rounds of
7 jumping pull-ups
7 burpee's.

I hate burpee's. They own me, hard. Even though they do, it went a lot better than I thought it would. I finished the metcon on 6 minutes 7 seconds. Not too bad, an average of 3.75 seconds / repetition. Pushing below 6 minutes will probably be possible next time I do something similar.

/Simon