On to challenge #22: Death by burpees...ugh! For anyone that has ever done a burpee, I really don't need to explain how awful this workout became.
Great job everyone--I'm looking forward to next week's challenge!
Monday, February 28, 2011
Brob's #21 & #22
I thought I let a challenge slip by me. Rob sent me #21 a couple of weeks ago and, as usual, I had planned on doing it over the weekend. However, a couple of weekends ago I had to go for a run. Okay, well...I had to go for a 13.1 mile run. Kari and I ran in the 2011 Myrtle Beach Half Marathon.
I had been nursing a slight hamstring pull for the last few weeks and I wanted to make sure I would at least be able to finish the run. My original game plan had changed: I just wanted to keep on running. I finished the half marathon, without stopping, in 2:03:20. I was satisfied with that. However, next time, the goal will be to finish in under two hours! I needed a few days of recovery time following the half marathon so I was unable to complete Brob's #21. But I think (I hope) Rob will allow me to use the 13.1 run as my challenge for the week.
On to challenge #22: Death by burpees...ugh! For anyone that has ever done a burpee, I really don't need to explain how awful this workout became.
My results: 17 minutes + 13
Great job everyone--I'm looking forward to next week's challenge!
On to challenge #22: Death by burpees...ugh! For anyone that has ever done a burpee, I really don't need to explain how awful this workout became.
Great job everyone--I'm looking forward to next week's challenge!
Sunday, February 27, 2011
Brob's #21 and #22
Brob's #22
Brian's turn! His idea: Keep things simple! So from my part there isn't really all that much to explain.
This week's challenge: Death by Burpee
Another EMOM for us, yet a great idea! Not too many things bring up the suck factor so fast like Burpees do.
My score: 16min + 10 Burpees.
Ralph. 17 min
Bou.19min
Thoughts: It was a nice butt kicker. I am trying to find out a way to get down faster without blowing my shoulder out. For me to be flying down and have that happening is not what I would like to experience again.
Brob's #21 was a simple challenge. I still haven't completely decided what to think about it. An error or was it a good thing to do.
After doing the Self Pity WOD, I thought it would be cool to have a buy in and a cash out.
However, I also thought it would be cool to do something simple.
My idea:
Buy in: 50 thrusters @ 50kg.
WOD: Death by 10m Idea came from CFJax.
A 10m sprint the first min. Back and forth for the 2nd min. 3 lengths @ the 3rd min and so on until you can't finish the sprints required for that minute.
In addition to that, I wore a 10kg vest. My reasoning was that I wanted to remind myself where I came from before I started CrossFit.
The cash out: 50 ghd sit ups.
My score:
60 Thrusters@50kg. I felt really warmed up after the first 30 so I decide to do 10 more. The last three sets were at 10 reps each.
The sprint wod with 10kg vest: Made it to the 16th minute.
Didn't really feel the intensity till the last few minutes.
- Something to think about.
Afterwards, 50 ghd sit ups. Something that one should do more often.
A nice finisher for the day.
Brian's turn! His idea: Keep things simple! So from my part there isn't really all that much to explain.
This week's challenge: Death by Burpee
Another EMOM for us, yet a great idea! Not too many things bring up the suck factor so fast like Burpees do.
My score: 16min + 10 Burpees.
Ralph. 17 min
Bou.19min
Thoughts: It was a nice butt kicker. I am trying to find out a way to get down faster without blowing my shoulder out. For me to be flying down and have that happening is not what I would like to experience again.
Brob's #21 was a simple challenge. I still haven't completely decided what to think about it. An error or was it a good thing to do.
After doing the Self Pity WOD, I thought it would be cool to have a buy in and a cash out.
However, I also thought it would be cool to do something simple.
My idea:
Buy in: 50 thrusters @ 50kg.
WOD: Death by 10m Idea came from CFJax.
A 10m sprint the first min. Back and forth for the 2nd min. 3 lengths @ the 3rd min and so on until you can't finish the sprints required for that minute.
In addition to that, I wore a 10kg vest. My reasoning was that I wanted to remind myself where I came from before I started CrossFit.
The cash out: 50 ghd sit ups.
My score:
60 Thrusters@50kg. I felt really warmed up after the first 30 so I decide to do 10 more. The last three sets were at 10 reps each.
The sprint wod with 10kg vest: Made it to the 16th minute.
Didn't really feel the intensity till the last few minutes.
- Something to think about.
Afterwards, 50 ghd sit ups. Something that one should do more often.
A nice finisher for the day.
Sunday, February 13, 2011
Brob's #20 or Self Pity?
Today was one heck of a day! No, it was one heck of a weekend! My wife and I were able to spend time with some of the people that are responsible for helping me get my "CrossFit Lifestyle" in the right direction. To be in the place where Brian and I first got to work out together @ CF Ramstein. It was the place where I first learned what CrossFit was really all about. Up until then I had just trained by myself. Man was I high off that first experience.It was only fitting today as part of the challenge to be able to participate in CF Ramstein's tradional going away wod. This time it was for a great and tough lady Lauren G.
(Actually quite sad if you think about it. "Going away, d...")
Lauren's going away wod:
"Self Pity"
After that we were finished!
However, I didn't and wouldn't let Challenge # 20 slip away.
My first impression during the warm up started worrying me. My shoulder press is 82kg. My push press is much higher and the jerk is something I need to work on more often. Although Brob's # 20 is with BW, it shouldn't be a problem right? My warm up told me that it wasn't going to happen with 86kg today.
At first I thought I'd just put it off for tomorrow. But darn isn't this what we train for? The unknown and unknowable. The conditions and circumstances are always going to be an advantage for you or a disadvantage. So in staying in line with Lauren's wod and for the reason's we started the challenge, I just did it!
No, I didn't have time for any "self pity"!
Lauren's going away wod:
"Self Pity"
After that we were finished!
However, I didn't and wouldn't let Challenge # 20 slip away.
My first impression during the warm up started worrying me. My shoulder press is 82kg. My push press is much higher and the jerk is something I need to work on more often. Although Brob's # 20 is with BW, it shouldn't be a problem right? My warm up told me that it wasn't going to happen with 86kg today.
At first I thought I'd just put it off for tomorrow. But darn isn't this what we train for? The unknown and unknowable. The conditions and circumstances are always going to be an advantage for you or a disadvantage. So in staying in line with Lauren's wod and for the reason's we started the challenge, I just did it!
No, I didn't have time for any "self pity"!
Thanks Brian and Kari for showing me how it's done! Great effort there!
Thank you Jean for doing the challenge wod with me!
Our results modified to 70kg:
Jean 16 rounds.
Rob. 12 rounds. Burned out and spanked! Should I feel disgraced? Maybe just a little! ;-P
Thanks to the Ramstein crew for letting us party, sleep over and train with you guys!
Brob's #20
Amazing. 20 weeks have passed by and it seems like just yesterday that Rob and I came up with the idea of Brob's Challenge. It has been 20 weeks full of tough WODs--WODs that have tested both the body and the mind. It has been a great learning experience with regard to programming extremely challenging, but not insanely impractical workouts. I definitely botched up some of the WODs, expecting a particular stimulus for some and getting something completely different. But, that's how we learn, is it not? By making mistakes.
I did not quite make a mistake with Brob's #20; however, I should have gone with my original gut feeling. Here is what it was:
Each minute on the minute, for 30 minutes:
1 Clean (squat or power)
2 Shoulder-to-overhead
3 Back squats
The load on the barbell for every movement will be your body weight. If, at any time, you are unable to complete a round within the one minute time limit, the workout ends and you will record your total rounds that you completed.
Kari and I were able to complete all 30 rounds, making the one minute cut-off every time. My original plan was to make the back squats four reps instead of three. In hindsight, I really wish that I would have done that. Although the workout did become more challenging as the minutes wore on, I was still able to complete the round in plenty of time (normally under 20 seconds), with sufficient time to rest for the next one. Overall, it was a great workout--barbell complexes rock!
I did not quite make a mistake with Brob's #20; however, I should have gone with my original gut feeling. Here is what it was:
Each minute on the minute, for 30 minutes:
1 Clean (squat or power)
2 Shoulder-to-overhead
3 Back squats
The load on the barbell for every movement will be your body weight. If, at any time, you are unable to complete a round within the one minute time limit, the workout ends and you will record your total rounds that you completed.
Kari and I were able to complete all 30 rounds, making the one minute cut-off every time. My original plan was to make the back squats four reps instead of three. In hindsight, I really wish that I would have done that. Although the workout did become more challenging as the minutes wore on, I was still able to complete the round in plenty of time (normally under 20 seconds), with sufficient time to rest for the next one. Overall, it was a great workout--barbell complexes rock!
Monday, February 7, 2011
Brob's #19
Today, I was the brat and Brob's Challenge #19 was the baseball bat (watch video for the Ramones reference). I will not conjure up one excuse as to why this WOD was extremely challenging today. Not one. It simply (or not so simply) was just not my day. But, I am not overly disappointed--everyone has these kinds of days once in a while during their training. Unfortunately, Kari and I did not do the challenge on the same day. Perhaps if she was there to push me through it, I would have ignored the "suck factor".
400 double-unders. A long time ago, 400 double-unders would have seemed virtually impossible. The reason? Oh, because there was a time when I could not do ONE double-under to save my life.Now, since I am reasonably proficient at them, I knew I could do 400 double-unders. However, I had no idea just how long it would take--especially after the 400 meter sprint and 10-minute AMRAP. Let me tell you this: it took a lot longer than I would have liked!
Our results (400m run / 10-min AMRAP / 400 double-unders)
Kari: 1:30 / 6 rounds (185lb, then 155lb DLs) / 2:33 (100 reps)
Brian: 1:19 / 7 rounds + 1 DL / 13:53
Saturday, February 5, 2011
Brob's #19
Today's challenge has to do with basic functional movements. We are trying to find our faults now instead of waiting till it's too late. You never know what will be thrown at you in life or the cf games.
The task:
400m Sprint
followed immediatly by
amrap 10min of:
deadlift x 6 with 120kg
push ups x 12
air squats x 18
followed immediatly by
400 x double unders (yes 400)
After sprinting 400m against the wind (that being exausting enough by it self), there is nothing easy about 120kg deadlifts. The push ups and the air squats are two more basic exercises after the deadlift. But what happens if you start getting burned out? You start getting sloppy. Trying to work on form when your tired is not an easy task. But it needs to be done. Again and again. Why? Keeping constant control of near perfect or perfect form will save you energy and strength. That helps you do more work faster. Simple.
The 400 double unders are great for increasing work capacity. Plus, after doing air squats, push ups and dl's, you can only get them done if you are concentrated and using proper technique.
The task:
400m Sprint
followed immediatly by
amrap 10min of:
deadlift x 6 with 120kg
push ups x 12
air squats x 18
followed immediatly by
400 x double unders (yes 400)
After sprinting 400m against the wind (that being exausting enough by it self), there is nothing easy about 120kg deadlifts. The push ups and the air squats are two more basic exercises after the deadlift. But what happens if you start getting burned out? You start getting sloppy. Trying to work on form when your tired is not an easy task. But it needs to be done. Again and again. Why? Keeping constant control of near perfect or perfect form will save you energy and strength. That helps you do more work faster. Simple.
The 400 double unders are great for increasing work capacity. Plus, after doing air squats, push ups and dl's, you can only get them done if you are concentrated and using proper technique.
Take the challenge and find out for yourself!
Our times and scores:400m/rounds/ 400du time
bou. 1:15/ 8 + 6dl/ 9:51
butcher. 1:32/6 rds/ 12:00 (did 1200 single's
rob. 1:16/7rds/13:07 ( du's *'*§$ed me!)
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