Getting Better at Burpees

I golfed on Friday, got busy working on the truck both Saturday and Sunday, and golfed again yesterday. So with the run last Thursday I hadn’t been in the gym or garage since Wednesday. Made myself go to the 4:30 class today, even though I should be pushing to get through these last 4 Active Life workouts.

“Warm-up”

5 Sets

  • 4 Tall Muscle Cleans
  • 4 Hang Power Cleans
  • 4 Power Cleans
  • 8 Burpees

I did 3 sets with the bar, then 75# and 95#.

Weightlifting

Power Clean

  • 3×135#
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245

I think I did TnG through 205 and then dropped every rep at the heavier weights. According to BTWB that was a PR triple for me, which I thought might be the case. With 245# I caught with really wide feet on the 2nd rep and didn’t have my elbows all the way under with the 3rd, but was able to save it.

Conditioning

5 Rounds

  • 8 Hang Power Cleans (135#)
  • 12 Bar-facing Burpees

Chose not to Rx with the 165# since I already had in a bunch of cleans and then I could focus more on the burpees. Michelle gave me a good push because she Rx’d with the 110# so I couldn’t let her beat me. It was neck and neck but I was able to go unbroken on the last set to get a 4 burpee lead and then held on through the burpees.

So I did the 1st and 5th sets unbroken and I went 5-3 on the middle three sets. I made myself jump all of the burpees and I didn’t take any steps before jumping over the bar, so I’d take off right from wherever I jumped up to my hands. I think I did nearly every rep without a pause between the jump up and the jump over as well. Burned like hell though. Finished in 8:37.

Golf again tomorrow. 🙂

In other news, I’ve cleaned up my eating by getting meals from Factor 75 and the food is amazing. I was down 8 pounds already on the scale this morning. I haven’t been this “light” in a year and a half.

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going1

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.

Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

  • 5 Pallof Series

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

  • 2x5x45#
  • 5×95#
  • 5×115#

12:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

  • 40s Overhead Barbell Hold (goal: 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

BFBs

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.

Active Life – Back Max

12:00 For Quality

  • 8/8 Bottoms up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#, around and back)
  • 8/8 Suitcase Deadlift (71#)
  • 8/8 DB Push Press (50#)

Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

18.2

I was so good at not getting worked up going into the workout last week, but I was feeling it most of the day today. I’m going to blame it on the damn burpees.

Warm-up

  • Bottom Squat Hold
  • Jog
  • High Knees
  • Butt Kicks
  • Dead Hang
  • 5 Power Cleans (45#)
  • 5 Front Squats (45#)
  • 5 Power Cleans (95#)
  • 5 Dumbbell Squats (35#)
  • 3 Bar-facing Burpees
  • 3 Power Cleans (135#)
  • 2 Power Cleans (165#)
  • 2 Bar-facing Burpees
  • 2 Power Cleans (185#)

The reps and order of that warm-up are probably way off.

CrossFit Open Workout 18.2 & 18.2a

12:00 Clock

  • 1-10
    • DB Squats (50# DBs)
    • Bar-facing Burpees
  • Max Clean in remaining time

I felt like I started off with a pretty steady pace. Things seemed to deteriorate in round 5 or 6 though. Having to jump back and forward on the burpees really adds up and is much different then stepping back and up, which I’ve done in previous years (and still scored horribly). The squats felt fine even in the set of 9 and 10, but it was hard getting myself to pick up the dumbbells each round. My time was a disappointing 9:44 when I was shooting for something around 8:00. Oh well.

Historically my worst Open scores have been when there are box or barbell-facing burpees. All of that extra movement and stepping allows me to move just that much slower and it quickly adds up on the clock. Give me any other style of burpee and I can keep moving a lot better. I mean, fuck, a year ago I did 100 bar-facing burpees in 8:23. The squats should have been much faster here even with the transition time. My conditioning was much better last year though too.

Enough about fucking burpees. I had my bar loaded with 207# and planned to go 237 and then maybe 257 and 267. I also had no intentions of squat cleaning anything because I knew my back would be taxed from the 10 rounds. I’m actually pretty good at power cleans anyway.

The 207 wasn’t exactly light, but it got me on the board. I had the guys start loading 237 and decided to have them load 5# more on each side because I had to beat Weston who he smoked me on the metcon this morning. I wasn’t sure if I’d make another lift. I made the 247 and then made 257. Some of the widest stances I’ve ever had catching a power clean. 🙂

Am I disappointed enough for a redo? Hell no! #OneAndDone

50 C2B

Went to the 4:30 class.

Warm-up – 12:00

  • 250m Row
  • 5 Strict Pull-ups
  • 8 Bar Taps
  • 8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

  • 50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

  • 1,500m Row
  • 50 Thrusters (75#)
  • 25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

  • 10/10 Half Kneeling Bottoms-up KB Press (26#)
  • 10 Ring Rows
  • 1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Hold It

Went to the 4:30 class.

Warm-up – 3 Sets

  • 20 PVC Passes
  • 20 Plyo Lunges
  • 10 Good Mornings (PVC)
  • 10 Jumping Jacks

Strength – Shoulder Press + Push Press

  • 6+6 @ 45#
  • 6+6 @ 95
  • 3+3 @ 115
  • 3+3 @ 135
  • 3+3 @ 145
  • 3+3 @ 150
  • 3+3 @ 155
  • 3+3 @ 160

Felt pretty good.

Conditioning

8:00 AMRAP

  • 8 Deadlifts (135#)
  • 8 Bar-facing Burpees

Haven’t done any type of deadlift in several weeks so I stayed light. Got through 8+12.

Midline

  • MAX Plank

Class was doing Tabata, so I did my usual long hold. Set a 28 second PR by holding for 6 minutes.