We did the bodyweight 500 today and the competition drove it to a new PR. Peter flew in at 12:28, I came in just behind at 12:32. I’m pretty confident that now that we’ve done it that way it can be pushed below 10 minutes. The goal of this routine is to be able to move through all of the movements with no stopping, no breaking up sets. Right now the trouble is with pull ups and rows. I complete the first set but get stuck at 10 pulls and 15 rows the second time around. I’m almost tempted to make this a daily ritual…
Anyway… BEHOLD! THE POWER OF THE BURPEE!!!
TAKE THE 100 BURPEE CHALLENGE AND WIN AT LIFE.
Your form will invariably suffer,I’ve found the stretch of 30-70 to really not be fun. The first 30 is all optimistic “I’m going to get a PR” territory… Then the “Oh, this…I forgot about this…” in the 30-50 session, Followed by “Why am I doing this again?” in the 50-70 range. 70-100 is all lactic build up, mental toughness and seeing the finish line on the horizon.
Monday 20 push ups, 20 squats, 20 full range sit ups
185 lb. bench press x2, x2, x2, x2, x2 x2, x2, x3, x3 with 15 seconds between each set total of 20 followed immediately by… feet elevated 24″ push ups to failure x25 followed immediately by… regular push ups to failure x10 followed immediately by… hands elevated 24″ push ups to failure x10
one minute rest
feet elevated 24″ push ups to failure x20 followed immediately by… regular push ups to failure x9 followed immediately by… hands elevated 24″ push ups to failure x9
40 lb. kettle bell swing x8 each arm 2 sets 40 lb. kettle bell clean and press x8 each arm 40 lb. kettle bell assisted curl x6 each arm
One minute on, thirty seconds off. Twenty 90 second repititions.
1.Bear (see last post) 2. Bear 3. Lunges 4. Burpees 5. Stairs 6. Full range sit up on hyper extension station 7. 35 lb. plate twist 8. Line jumps (pick a line, jump over it fast, then high, then on one leg, then the other x20 each) 9. “riverdance” (feet up to 36″ height, straight legged) 10. Jumping jacks 11.Stairs w/ 45 lb. plate 12. pull up x5, push up x10, pull up x10, push up x10 13.Bear 14.Rocky sit up on hyper extension station (full trunk rotation, upper cut at the top) 15.45 lb. Plate twists 16.Burpees 17. Jumping jacks 30, high knee running 15, sprint in place 15 18. Squat jumps (10, rest, 1o) 19. Jumping jacks 30, high knee running 15, sprint in place 15 20. Burpees
Water, conversation, stretch, ride home, protein (a good one with soy milk, egg protein, maple syrup, ovaltine, oatmeal and water).
circuit (all rounds 45 seconds, 15 seconds to move to next)
two ten minute rounds with two minutes rest…
30 lb single arm kettle bell swing x10 each arm, x2 catch and throw each arm 36″ cone tuck jump bosu plank around the world ball push up (one hand on, both hands on, other hand on) bodyweight shoulder press elevated bench full range sit up dips (5, rest, 5, rest, 5 for a total of 15) knee raises (ten straight leg, 15 tucked to each side, finish with tucks to the middle) 5 lb. weighted jacks ball slams
Found out that the gym closes early on Saturday in the middle of the first set of Crossfit bears (front clean, front squat, shoulder press, back squat, shoulder press, repeat). Will get to these tomorrow.
Ezekiel cereal with black berries and unsweetened soy milk 16oz Vitamin Water energy drink
Started the day with an outdoor training session at Legion park…
Starbucks big old Iced coffee and banana, H2O.
…and moved on to Morningside park for our group class. A fun one of moving through the whole park with exercises including picnic table jumps, bar flips, stone turns, basketball court running and one arm push up practice.
After that, went to the gym and we hit legs….
squat 135lb x10 concentrating on maximum depth super setted with 25 lb. dumbbell lunges x20 3 sets
85lb clean/front squat x10 super setted with 25 lb. balance step downs from platform x10 each leg 3 sets
barbell good mornings x15 (did a set of deadlifts with 135, i’ve decided that deadlifting is only once a month) 3 sets hamstring drops x10 3 sets
225 lb calf raises on leg press machine x30 3 sets followed by…
seated calf raises 135 x20 160 x12 185 x12 185 x12 drop set x25 (peter was pulling plates off…thanks dude)
Clif bar, two cups coffee, bite of vegan cupcake from Sweat Records.
Went to Legion park and played one game of hustle (21-?-? W), two games of three on three with Bink and Jeremy against the park youngins (7-0 shut out W, 18-16 comeback W) and another game of three man hustle (19-21-? L)
Spinach, broccoli, chicken, left over veggie curry. Lots of H2O.
Sunday I spent the day walking around Detroit, looking at its decaying infrastructure. A depressing city. Monday traveled, no workout.
1pm Today, did a push pull circuit of bosu push ups, rope climbs, elevated push ups, barrel rows, and kettle bell swings.
Later on did some strength/explosion work. 4:30pm Bodyweight chin ups x19 45 lb. weighted chin ups x4, 3, 3. I did these very slow with a three second pull and five second drop. Thinking about getting a weighted vest as having a 45 lb. plate hanging between my legs is more than a bit cumbersome.
Moved onto circuits of: 60 lb single arm dumbbell swing x5 each arm 60 lb single arm dumbbell snatch x5 each arm 10 burpees No rest between exercises, three sets with a minute between circuits.
7:30pm abs circuit with group class
8pm did 6 350 meter sprints at 56 seconds with 75 seconds rest. Knives in my stomach on the last two.
Played a couple of games one on one with Bink. I’m still feeling the dead lifts on my lower back so it’s a full day off from the weights, full day on with music. Finally getting hungry for real music again. It feels good.
Friday…. Did most of the morning boot camp class…pushes, pulls, squats, sprints, etc. It was hot and sticky, I was sweating before we even started. Finished up with clients, music work, nap time. Woke up, ate and back to the Garage for more. Finished with clients and started taking apart the beer barrel that Purdy Lounge donated to us (thanks!). After a few minutes, got it open and filled it half way with water. Lifting this thing is a whole new experience. Uneven weight provides a whole new challenge. Balance and strength have to work together and focus has to be 100%. I also tried out the weight belt that Joseph lent to me.
pull ups… bodyweight x 13 25. lb x8 35 lb x6 35 lb x6 45 lb x5 45 lb x4 bodyweight x 10 these last ten felt like I was floating…
This was supposed to be a full rest day, but after the pulls I did a few sets of overhead press/row with the barrel just to see how it felt.
Time for music, good organic berries and spinach, and the 11-5 shift on the decks at the Lounge.
