Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for burpees
WOD #325 – 1 March 2011
W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)
WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)
time = 24:28
notes: I need to learn to DU. Closest I came to puking in over a year.
WOD #324 – 28 February 2011
W/U: run 1 lap, 3x(10 push, 10 sit, 10 pull blue band, 10 med ball clean 8#)
WOD: Front Squat 3-3-3-3-3
35-55-75-95-95-95-95-95
3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65) – scaled to 35#
Rest at least 2 minutes or more if needed to go unbroken.
time splits: 1:49, 5:48, 10:03
notes: inadvertanly took a 3 min break between rnd 2 and 3; should have been a 2 min break. first loaded front squats since injury – happy with weight and form and depth. all systems go.
WOD #253 – 8 October 2010
W/U: group sprints, lax ball, foam roll, recon ron pull/push 4-2-2-2-2
WOD: Front Lever Practice
4 Rounds:
10 Kettlebell Swings (2/1.5 pood) – scaled to 40#
15 Burpees
20 Situps
time = 11:50
Notes: first time using 40# KB.
WOD #243 – 22 September 2010
W/U: 10 min AMRAP (10 snatch DL, 10 snatch balance, 10 V sit)
WOD: Push Press 3-3-3
35×5, 55, 65, 75, 80(1)
10-9-8…3-2-1
Box Jumps – scaled to 17.5″
Burpees
time = 7:21
Notes: BJs scaled to 4×45#+2×15# = 17.5″
WOD #241 – 17 September 2010
W/U: 3x(10 lunges, lax ball lower back, 10 push, 10 DL, 20 sec front lever, shoulder stretch)
WOD: Power Snatch 3-3-3 @ 80% 1RM
35-55-55-65
50 Squat Clean Thruster (95/65) – scaled 40 @ 42#
Perform 4 Burpees on the minute, every minute (including the first minute).
time = 9:54
WOD #239 – 14 September 2010
W/U: group
WOD: 6 Planche Progression Holds
5 Rounds
5 Power Snatch (95/65)
10 Pull-ups
10 Burpees
Rest 2 Minutes
time = 15:15
Notes: I have no idea what the scaling was as I forgot to write it down.
WOD #232 – 30 August 2010
W/U: hamstring stretch, quad roll, 3x(10 SPT/OHS, 10 push, 10 pull), sampson stretch
WOD: Wendler Back Squat
85×3, 115×5, 127.5×3, 142.5×2
5 Rounds
5 Unbroken Push-Jerks - scaled rnds 1-3 @ 70#, rnds 4-5 @ 65#
7 Unbroken Burpees
time = 6:35
WOD #206 – 21 July 2010
W/U: group sprints
WOD: Push Press 2-2-2-2
Push Jerk 2-2-2-1-1-1 (60% of your max push-press)
Wendler Press 5-5-5
42×5-47×5-54.5×5
Push Press 2-2-2-1-1-1
65×2-67×2-72×2-74.5-74.5-74.5 (using 12# bar)
Metcon: 150 KB Swings (1.5/1)
Every minute on the minute stop and complete 10 burpees. This workout has a 10 minute cut-off.
time = 10:00 w/ 51 KB swings, and more than 50 burpees
Notes: 10 burpees on the minute were not achievable, and as a result this WOD was completely demoralizing. The last 5 minutes were all burpees.
WOD #203 – 16 July 2010
W/U: 3x(10 SPT/OHS, 10 situps, 10 pushups, 10 BJs)
WOD: 5 Snatch Complex (95/65) – scaled to 35#
10 Burpees – scaled to 5
4 Snatch Complex
10 Burpees
3 Snatch Complex
10 Burpees
2 Snatch Complex
10 Burpees
1 Snatch Complex
10 Burpees
time = 13:10
Notes: Snatch Complex (power snatch, snatch balance, OHS, hang squat snatch) is a struggle for me on form and execution. A little wobbly on a few of these, and fell a few times.
WOD #187 – 18 June 2010
W/U: 3x(10 SPT, 10 OHS, 10 KB, 10 push up)
WOD: Five 2 minute rounds with 2 minutes rest
5 Thrusters (135/95lbs) – scaled to 60#
10 Burpees
15 KB Swings (2/1.5) – scaled to 1 pood
Total rounds = 5 + 1 thruster
Notes: first WOD at 60# thrusters, so happy with that step; still can not fathom lifting 1.5 pood
