I’m kind of tired, but I never tire of burpees.
I had intended to work out yesterday and rest today, but far too many very good things were happening with and/or at CFS for me to find the time to do so. The installation of the water fountains will be complete Monday!
I worked out at CFS this morning, completing the WOD I had planned on doing yesterday.
Strength
Push press
5-5-3-2-2
After warming up, I completed sets @ 95, 105, 115, 120, & 125, just shy of 80% of 1RM. I am enjoying focusing just on form and not yet attempting any one-rep maximum lifts. That’ll be happening soon enough!
Conditioning
EMOTM for 10 minutes
3 push jerks, 50% of 1RM
3 back squats
3 push jerks from behind the head
Max # of burpees in remaining minute
Score = max # of burpees
This was, for lack of a more descriptive word, grueling. As an added challenge, I cleaned the bar from the floor instead of taking from the rack. I also kept a running tally of burpees.
I settled on 85#, a little more than 50% of 1RM. It was quite heavy enough, thank you. Ten cleans, 60 push jerks, 30 back squats, and 60 burpees in 10 minutes. I was left sprawled on the floor.
I completed burpees in reps of 11 6, 6, 5, 6, 5, 5, 5, 5, & 6. I made sure that I completed last burpee before the top of the minute, as I was responsible for keeping track of passing time.
I love burpees.
A friend of mine, John, wanted to visit CFS before the opening, so I invited him to meet me at 10 for a partner WOD.
Run 400m w/ 14# medicine ball or Luke
100 plate push presses, 25#
100 box jumps, 24”
100 KB SDHPs, 44#
100 Abmat sit-ups
100 burpees
Run 400m w/ 14# medicine ball or Luke
Only 1 person may be working at a time, except while running
As I knew John was competitive, I made sure to scale the weights to his and not my own ability; thus 25# plate push presses and 44# KB.
Luke is the official mascot at CFS, and I’m going to make it a point to include him in some of the WODs. John carried the medicine ball for both of the runs as I ran with Luke.
John and I completed plate push presses in reps of 10. John completed box jumps in reps of 10 and I completed in reps of 10 or 15. We completed SDHP in reps of 10 and Abmat sit-ups in reps of 10 or 15. We began doing burpees in reps of 10, and I continued doing so until the last 10. John completed sets in reps of 10 and then began doing so, based upon my encouragement, in reps of 5.
We finished the workout in 20:21, well within 32-minute time cap.
“John, I noticed that you were doing burpees in reps of 5, but then you did one of the later sets in 10 reps. Why?” I asked. “I wanted to make sure I was pulling my weight,” John replied. I said, “Think about it this way, and I’ll use box jumps as an example. I can do 15 box jumps in the time it takes you to do 10. If I were to only do 10, you would’ve had less time to rest and recover, and your next set of box jumps would’ve been that much slower. Working as a partner, we need to focus as much on evenly dividing the rest time as we do evenly dividing the work.”
I’m always looking for coachable moments. That was one of them.
Oh, while I was doing another 60+ burpees the thought crossed my mind that 13.1, which I have yet to do, also includes burpees. Good thing I love burpees, huh?
My good friend Sheri’s daughter’s boyfriend, Tyler, asked if he could do 13.1 at CFS and have me judge his performance. I did so. I offered to lead him through mobility first, and he took me up on the offer.
Tyler is strong, and he did an awesome job, earning a score of 130 pts. Afterward he said, “I tried this yesterday, but I did much better today. I think that the focus on mobility before the WOD really helped.”
Yup.
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