Burpee Challenge
Day 57
A New Look!
We will be launching a new website soon! If you are a member of our gyms, you will have free access to the workouts. If not, you will need to become an 'online member.' It requires a log-in and password. We will be sending these out to all of our members this week.
ADVANCED
MFRT:
3 Rds
Back Squat 8-10 @ 30X0
Rest 10 sec
Jumping Negatives 8-10 @ 31X1
Rest 2 Min
Training:
"Awareness - ADV"
15 Rds
4 Deadlift TnG
6 No Push-Up Burpees
FIRE-BREATHER
MFRT:
5 Rds
Back Squat 3-5 @ 30X0
Rest 10 sec
Pull Ups x 15
Rest 2 Min
Training:
"Awareness"
15 Rds
4 Deadlift TnG
6 Jump and Switch Lunges
Post loads, time and thoughts to comments.
Training Notes:
Pull Ups - Fast and Relatively Unbroken
Deadlift - TnG - Use a Somewhat Heavy Load - Fast and all Unbroken.
Posts
14 comments:
LMAO!
Fb: 115x5, 125x5, 135x3, 125x3, 125x 3
Wasn't getting the right depth the last few rounds. I dont know what was up with me.
7-10pullups unbroken then I'd finish out the round as best I could.
WOD- 6:40 with 135.. just 5 lbs under 80%of my 1RM. Felt tough and form went down hill.
Tough workout! Felt good tho! Good job Theresa, Brian, and Andrew!
FB:135x5,140x5,145x4,155x3,160x3(couldn't get the depth on the last rep), first couple sets of pullups I did 10unbroken then it went to hell from there.
WOD:155lb DL..60% of my 1rm and that was just enough.. 11:41 with 4 burpees rather than jump lunges. Struggled through this....felt really beat up today, think I'll rest tomorrow..maybe!lol Great job 930!!
FB: 95, 105, 155, 125, 135
Pullups: 8 unbroken (except 2nd rnd slipped 6/2)
Pullups felt solid. Was getting about 5 unbroken so shot for 8.
WOD: 7:22
155 lb Dead. Went in thinking I'd do 185lb but the reality of 15 rnds hit me and I dropped it to 155. Felt good with the JSL.
Ca$hout: Burpees!
Nice to get in at 9:30! Great class. Thanks Justin for counting my backsquat timing! Paul...beast! Heavy! Great job!
Steph, hope the back feels better.
Oh, no Vermont... it was going to be too wet! However, Justin did trudge up there to get our equipment! He was going through "831 garage withdrawl!" LOL!
Great class this am at 9:30!
Back squat
155-5
175-5
195-5
215-3
235-3
All pull up. Unbroken
Wod deads- 245 all unbroken
8:26
Great efforts and coaching this am.
Great programing this week, my body is so tired but I can't stay away,
165x5
195x5
215x5
235x3
245x3
Wod fb @ 245- 11:41
Late night of work, mentally and physically tired I guess. Wod broke me down, but definately feel like I gained something from doing it!
Catch ya in the morning!
I agree with Paul! I like the programing this week too. Having the MFRT and Training feels like two solid workouts. Thanks Nick!
Did yesterday's WOD today. Loved it! (posted it to 9/21)...Fun little OG corner with Mary & Meg :)
FB:
155x5
165x5
185x5
195x3
Went with ring rows instead of pull ups cause my hands are open and the whole "unbroken" thing isn't happening yet!
WOD:
FB @ 155 in 10:40. Happy with my time and performance today. Awesome job Lali and the rest of the 5:30 crew! And Mark...well you're another story for putting the ladies on the broken, crooked rack :) We managed tho!
BackSquat
155x5
165x5
175x5
185x4
215x1
didn't realise there was 215 on the bar for my last set! I thought it was 195! Couldn't understand why it seemed so heavy! That's a 15lb PR from last week!!
Pullups:
8/7
8/7
5/5/5
switched to ring rows for last 2 (hands)
10/5
10/5
Training:
12:22 155lbs
first time doing heavy-ish deads since I hurt my back at work, they felt good but slow, since i was concentrating on not breaking form.
Great coaching Justin!!
Got some strong girls up in OTG!!! Nice job Kelli and Amanda!!
MFRT:
185 (5)
205 (4)
225 (3)
235 (3)
235 (3)
All p'ups unbroken.
Training:
FB WOD - 11:05 @ 195lbs.
A little heavy, took way longer than I'd have liked.
bk sq: 225(10), 245(8), 265(8) ...
fb wod: 225 for 5 sets, then 135 for 10... really light-headed during and 30mins after... finished though... 11:32
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