Wl - Burpees Make Every Workout a Metcon - Mar 31

My aforementioned ass was really raw meat today. Guess that calls for some deads! Even when no one's looking, there's something to prove.

Buy in:
3x
15 knees to elbows
20 hyperflexions with 12# ball
13 burpees
11.38

4x deadlift @ 225#
5/6/7/8/5
Dang, but if these didn't feel funny. Like I could do them all day, if I could just hold on to the bar. Thick bar didn't help, but into the later reps, just not there to pull anymore. I'll try to make sure I'm addressing the bar properly next time I face these. Not at all sure my hands should be as far apart as they are (outside shoulder width).
14.26

Antagonists:
4x ext/seated curl
10.13

5x calves on the A-frame @ 6 wheels per side
interleaved with
4x 13 burpees
12.39

9 hours/27 hours. 48 minutes total, PE: 8. 219/15.
oGWICn: Day 90, 91 burpees.

Ca - Burpees, My Ass, Again? - Mar 30

3 rounds:
15 knees to elbows
20 hyperflexions 10# ball
10 burpees
10.51

Main set:
4x
8 thruster @ 105#
8 SDHP (same bar)
1 minute rest interval between rounds.
14.40 - not for time, but that's too long for this.

The thrusters really took a toll at the bottom - teabagged them all. Then, gassed going into the pulls. Form broke down reps 6-8 on those, generally.

Finished up with
5 rounds of
12 pull ups
12 burpees
1 minute rest between rounds.
19.48; which, yeah, is way too long for this too, as I timed .39 on the last 12 burpees.

Pretty heavy volume today, or at least it felt like it with my ass dragging from yesterday. Back to back … to back. Wait until tomorrow.

9.5 hours/24 hours. 46 minutes total, PE: 8+. 219/15.
oGWICn: Day 89, 90 burpees.

Cl - Burpees, My Ass - Mar 29

I'm off schedule, just trying to maintain the jist of things with AR weeks right now during the worst of springtime allergy season. If I can hold steady and avoid a upper respiratory infection, I'm ahead in the game.

8 rounds:
11 burpees
(4x)11 squat cleans @ 95#/(4x - alternated with) 11 Ov Squats (same bar)

Rnd 1: 2.43
2: 4.09
3: 4.14
4: 4.21
5: 4.44
6: 4.36
7: 5.10
8: 4.37
9: 2.43
34.36

As you can see by the first and last rounds, I did a lot of resting, but just trying to keep moving while still doing the movements properly. About a full minute between the lifts and the burpees, and the burpees and the lifts. This would be a Wl day if rest was formalized. Good luck with antagonists and a cash out though.

Slinging the bar pretty well, till the final rounds. Nice pop off the thighs on the way up doing the cleans. Yeah, it's light, but I'm still just working on form.

Oh, and there was a time when 50 pull ups and 40 reps of ring dips would've had me feeling them the next day. As it was, I could have done an A day today.
That right ankle didn't bother me today, btw.

9.5 hours/72+ hours. 34 minutes of work, PE: 8+. 220/16.
oGWICn: Day 88, 88 burpees.

P n' P - Mar 28

5x10 pull ups (working on good active shoulders on a kip)
alternated with
4x10 ring dips (working on going deep)

Woulda coulda gone with some running here today, but the sky is full of pollen, and after a day of standing in flat loafers during Kater's Egg Hunt, my right ankle *popped* into/out of kilter. Could hardly go up or down stairs today.

9 + 2 hours. PE: 6.
oGWICn: Day 87, grace.

These Ain't Workouts - Mar 27

So, yesterday it's a Lengthwise check on Friday after a long week of grind. Get home and not gonna have to face a double-down day of burpees again. 4 rounds of 20 burpees with 4 rounds of 20 abmats + 5 burpees to pay up ... dronken. There's a first. 14.48.

Today, did babysitting and some geocaching in the morning, and what with Kater's 1st annual Easter egg hunt and UFC tonight, had to squeeze in the burpees ... and not much else because with nasty allergies right now, I'm just calling these weeks AR weeks. I'd rather give up a week and maintain than give up 3 weeks and lose progress. 6 rounds of 15 burpees with 6 x 15 abmats. 11.27.

9 hours. PE: 7.

oGWICn: Day 86, 90 burpees.

Off Schedule - Owed Burpees - Mar 25

Okay, so you miss a day (granted, delivery of kids to band, so no AM workout, a long day at work, so no lunchtime workout, and teaching JH at 1st Pres, so no PM ... would have logged the burpees, but after my evening at church I was so pissed and burnt that I just blew it all off yesterday) ... you miss a day on this burpee pyramid and you really pay for it.

Played "Death by-Chelsea" with these today to break them up a bit. 2 on the first minute, 4 on the second, 6 on the third, etc, until I couldn't make the minute (happened on the 10th round). Would take another minute to blow and then go into the next round. 12 rounds, and after the 24, did 9 to finish off my I.O.U. 23.06. Three months from now I'll be doing this load everyday.

... I'm doing a lot of raw work. I need to focus on Hip drive or this is all going to be productive, but counter-productive.

Cash out: 3x18 light calves on the A-frame.

8 hours. 219/12. PE: 8.

oGWICn: Day 84, 165 burpees.

Ca - Bullshit Exchange - Mar 23

Headed downtown for session, and no opportunity for workout at lunch. So, there at downtown Bullshit eXchange as loads of ppl stand between me and the gear I need to workout. Wouldn't be nearly so bad if they weren't just standing there talking with each other.

Buy in:
Death by Press (Push Press, but I didn't push) 9.8 rounds @ 115#

Never did the antagonists. Got right into what might have been the Buy in (if there weren't so many shmoes standing around), or the Cash out (if it didn't take so friggin' long), but became the Main set (because it kicked my ass well enough to earn the title):
4x
burpees 21/21/20/20
hyperflexions 21 with 10#/same/20 with 25#/same
10 feet to bar, with an additional round

It's dumb, it's not from the schedule, but it's two things: it's what you can get at Globo; and it's what you have to settle for if you're trying to work 82 damn burpees into the day.

9.5 hours. 216/14. 40 minutes of work; PE: 7.

oGWICn: Day 82, 82 burpees.

Wl - An Inch - Mar 20

Moving fast between NSTA Philly tear-down and Philly at Night double decker bus tour. If it weren't for burpees hanging over my head, I might not have.

Just banged out the burpees straight up. Call it 9.30. They're getting easier. But I still get gassed, the legs feel hollow, and damned if they don't make my right hip and lower back feel like a geriatric.

4x ext/curl

3x 11/11/20somethin Ov Sqt with the pull down bar. Yeah, it's the hotel gym.

It's the last day in the frickin' hotel gym! Rock on.

6 hours /24 hours. 20 minutes of work; PE: 7.

oGWICn: Day 79, 79 burpees.

Ca - Something Better - Mar 19

7x11-10 Pull downs
7x11 Burpees
6x11-10 Incline DB presses @ 45#
Not necessarily for time, but trying to keep moving with no round breaks.
Round 2: 3.05
3: 2.54
4: 2.53
5: 3.46
6: 3.15
1.18 on the final 12 burpees.

A quick something is better than nothing.

6.5 hours /24 hours. 19 minutes of work; PE: 8.

oGWICn: Day 78, 78 burpees.

Cl - Run til You Burp - Mar 18

Buy in: 8 burpees, waiting for the elevator down to the exercise room. Just trying to pay down the burpees owed before it started. Now that the numbers are getting larger, making days is becoming crucial. Doubling down is becoming painful.

4x seated curls/extensions

Main set:
7x21 burpees (partitioned into 7's, pretty much)
interposed with
6x 400 treadmill at 1.5% and 6.0 mph
Round 2: 5.04
3: 5.08
4: 5.41
5: 5.53
6: 6.08
2.34 on the final 21 burpees.

On the final set of burpees, I did burp. Tasted lunch. This is the first WoD in a while where I flat-backed after time.

6.5 hours /72 hours. 43 minutes of work; PE: 8+.

oGWICn: Day 77, 155 burpees.

Ca - Keep It Simple - Mar 15

5 rounds
15 pull ups
15 burpees
18.35

8 hours /36 hours. PE: 7. 218/15.

oGWICn: Day 74, 75 burpees.

Stupid, I Know.

But if you don't laugh, you're a dud.

S - Dinosaur Park Hills - Mar 14

Run to and from Dino Park in Shell Beach.
4x 400 hill intervals in 1.48/1.54/1.47/1.49 on 6.00

3x18 burpees and 1x19 burpees
Burpees took 12.30 after the running? Ugh.

11 - 1 + 2 hours/40 hours. 47.30 total; PE: 8, although that final 100m of the hill was near enough to 100% effort.
oGWICn: Day 73, 73 burpees - took yesterday as Grace.

Ca - Row til ya Burp - Mar 12

Starting with the antagonists these days. I did say that, didn't I?

21-15-9
Pull ups
Ring Dips

Main-ish set:
5x
10 Sumo Pulls @ 100#
15 Burpees
Suck wind and spit sweat as needed.
13.40

Seems like I'm doing more volume than I should right now, but I just feel like it. Lower volume will come with heavier attempts soon, but hi-vol M days are on the horizon.

8.5 hours /20 hours. 27 minutes of work; PE: 8. 220/15.

oGWICn: Day 71, 75 burpees.

Cl - Boi in the Spastic Bubble - Mar 11

I'm buying in with antagonists these days.
5x11 curl
interposed with
4x12 extension
One minute between sets.

Main set:
7 rounds
10 Ov Squat @ 95#
10 burpees
Tap the timer and take a minute blow before starting the next squats. Gawd, this sucked.
Round 2: 2.03
3: 2.55
4: 3.06
5: 3.24
6: 3.18
7: 3.08

Cash out:
4x10 calves on the A-frame/x10 seated calves

One of my last workouts at BodyX. I don't think I'm going to miss that place much. While this was a great workout, the whole time ppl were just eyeballing me. Me, red faced, dripping, gasping and cussing. Them, talking, texting and doing a whole lot of not much. Even Walker won't do this stuff - he was the last reason for staying there.

9 hours /28 hours. 46 minutes of work; PE: 9. 220/15.

oGWICn: Day 70, 70 burpees.

C - Jambalaya - Mar 10

Death by Pullups to start off. Granted, I'm slow, and someday, I'm gonna work on my butterfly. Today, I was working on a brand-new bar on the half-cage at Anytime Fitness, and the pistol grip was so fresh and sharp, it felt like a cheese grater. So the pain on my hands was distracting. But I'm still feeling that the grip gives out before the lats and arms do. Anyway, 9 rounds +5. Lame.

6x 400 on the treadmill at 2 percent grade and 6.0/6.2/6.4/6.6/6.8/7.0 mph
offset with
5x14 burpees

9.5 hours/24 hours. PE: 8.
oGWICn: Day 69, 70 burpees.

Wl - Smokin' but not Broken - Mar 9

4x curls/extensions. heh, the antagonists are the warmup today.

21-15-9
Deads @ 225#
Ov Squat @ 95#
The WoD calls for 135#. I was in the cage at BodyX and had to dump once as it was. 115# would have been a stretch.
Pain Notes:
Man, my left knee had a ligament within screaming at me during the 21 and the 15.
During the 15 on deads, I was partitioning 5/5/5. The first five were overhand grip, the second were overhand right/underhand left (just feels natural that way), and finally, to be even, I switched to overhand left/underhand right for the final five. Going underhand, say, on chins, still taxes my right radius. Today, pulling like that on the deads, I felt like I re-broke it.
No second hand on the clock, but rough time was 15 minutes. I wasn't going for time, but that's baseline.

Cash out:
4x
20 hyperextensions (focusing on hyperflexions now. Compression bad, flexion good).
18 burpees
16 knees to elbows

At the time, it didn't sound like heavy volume. Pretty well spent at the end of all this. Moving the burpees to the cash out is good when there's unlimited time, but it's not gonna work when time's an issue. The rest of the workout's gonna suffer then. But, hey, if burpees had a middle name, suffering would be it.

9 hours/24 hours. 59 minutes, PE: 9. 220/15.
oGWICn: Day 68, 68 burpees.

Wa - Reacquainted with Dip - Mar 8

Been a while since I've been able to do anything heavy. Gots rings in the back yard, but didn't use them this last weekend. Making up for that today.

21-15-9
dips (no problem, straight through)
neutral grip pull ups (partitioned down to 3's)

4xmax reps (5's/6's) push press with 135#

4x17 burpees/
4x17-12 calves on the A-frame

Doesn't look like much there on the page, but burpees suck, and will continue to do so until the Lord calls us all home.

9 hours/72+ hours. PE: 8.
oGWICn: Day 67, 68 burpees.

Ca - Is There Really Any Wa Day Anymore? - Mar 5

Stepped into the gym with the intention to get into some Heavy Hang Cleans or Clean n Press, followed by some of the regular Push n Pull. Two months into the Year of the Burpee (read: 20% finished in terms of time, muchmuchless than that in terms of reps) and the burpees are taking precedence. The buy in today took 25 minutes, and left me feeling like I was runnin' on empty.

Buy in:
4x
20 hyperextensions with 10# ball
18 knees to elbows
16 burpees

Main set, heh:
3x5 Clean and Press with 135#
Not that heavy, and I'm sure that the reps could be there for at least 10 per set, but I just had nothing left. Felt heavy, bloated and slow. Maybe something good is just about to happen … like morphing from tadpole to frog.

9 hours/72+ hours. PE: 8. 217/16.
oGWICn: Day 64, 64 burpees.

Cl - Those Damnable Burpees - Mar 2

We went geocaching for 7 of 7 finds yesterday instead of a trip to the gym. Hey, it's San Jose, and even the mundane caches here are good ones.

21 burpees, then
5 rounds:
x8 DB sqt clean n' press with 40#s
x14 reverse push ups
x20 burpees

8 hours /48 hours. 33 minutes of fun; PE: 8.

oGWICn: Day 61, 121 burpees, I owed from yesterday.