65# Thrusters x25
Wall balls x25
24" Box jumps x 25
Burpees x25
3 rounds
Total time: 29:21
Compare 1-2-2009. It was 1:06 faster in January but I dropped to 45# on the last round of thrusters in January. I stayed at 65# this time, but still, not much progress.
Soundtrack: Rollins Band-Weight
Tuesday, June 30, 2009
Sunday, June 28, 2009
Pushups, squats, pullups, cleans
Warmup:
Row 250M easy pace, then 5 knees-to-elbows, 2 rounds
then
10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:
70 Pushups
70 Squats
60 Pullups
60 Cleans
Cooldown same as warmup.
Being on vacation is no excuse for being a lazy sack of shit. I was both. I think I figured out that the more I lounge around, the more I want to. So I need to keep moving. Genius.
Soundtrack: Jane's Addiction-Strays
Row 250M easy pace, then 5 knees-to-elbows, 2 rounds
then
10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:
70 Pushups
70 Squats
60 Pullups
60 Cleans
Cooldown same as warmup.
Being on vacation is no excuse for being a lazy sack of shit. I was both. I think I figured out that the more I lounge around, the more I want to. So I need to keep moving. Genius.
Soundtrack: Jane's Addiction-Strays
Friday, June 19, 2009
Deadlifts etc. 13:43
Row 1,000M (less than 4:00 pace)
10 Deadlifts (135#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts
Total time: 13:43
Soundtrack: Rollins Band-Weight
10 Deadlifts (135#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts
Total time: 13:43
Soundtrack: Rollins Band-Weight
Thursday, June 18, 2009
75# Push press, Burpee pullups 15-10-5-10-15
P1: 15 Burpee pullups
P2: 15 Push press 75#
P2 does static hang until P1 is done
Then switch
Then 10 reps, then 5, 10, 15. The static hang is done because the Burpees take longer to finish than the push press. If you see your partner hanging there, you're less likely to take any "breaks."
Todd S./Pete: 18:15
Soundtrack: Jane's Addiction-Nothing's Shocking
P2: 15 Push press 75#
P2 does static hang until P1 is done
Then switch
Then 10 reps, then 5, 10, 15. The static hang is done because the Burpees take longer to finish than the push press. If you see your partner hanging there, you're less likely to take any "breaks."
Todd S./Pete: 18:15
Soundtrack: Jane's Addiction-Nothing's Shocking
Monday, June 15, 2009
Wall balls and box jumps
Wall balls :30 then box jumps :30 while partner rests, then switch, 10 rounds. It's only 10 minutes of work, how hard could it be?
Todd H: WB-143, box-109
Pete: WB-155, box-139
Soundtrack: Rage Against the Machine-The Battle of Los Angeles
Compare:
http://shiftfive.blogspot.com/2009/01/wall-balls-and-box-jumps-30-intervals.html
Todd H: WB-143, box-109
Pete: WB-155, box-139
Soundtrack: Rage Against the Machine-The Battle of Los Angeles
Compare:
http://shiftfive.blogspot.com/2009/01/wall-balls-and-box-jumps-30-intervals.html
Friday, June 12, 2009
Tailpipes
Tailpipe: 250M row while partner holds slosh pipe overhead (or anywhere else above ground), then switch. 3 rounds.
1. Bob/Pete: 6:24
2. Todd/Bob: 6:59
3. Pete/Todd: 6:59
During #2: 10 105# cleans/1 Burpee, 10 cleans/2 Burpees, up to 6 Burpees: 7:03
Soundtrack: System of a Down-Toxicity
1. Bob/Pete: 6:24
2. Todd/Bob: 6:59
3. Pete/Todd: 6:59
During #2: 10 105# cleans/1 Burpee, 10 cleans/2 Burpees, up to 6 Burpees: 7:03
Soundtrack: System of a Down-Toxicity
Thursday, June 11, 2009
Big Five 55 23:12
53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
Total time: 23:12
Soundtrack: Black Flag-Who's Got the 10-1/2?
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
Total time: 23:12
Soundtrack: Black Flag-Who's Got the 10-1/2?
Monday, June 8, 2009
9-15-21: 65# Thrusters, Box Jumps, Wall Balls, Burpees 15:04
9-15-21: 65# Thrusters, Box Jumps, Wall Balls, Burpees
15:04
Soundtrack: System of a Down-Toxicity
15:04
Soundtrack: System of a Down-Toxicity
Friday, June 5, 2009
Team Murph 33:04
P1: Run 400M
P2: Run 400M
2 rounds each
P1: 5 pullups, 10 pushups, 15 squats
P2: 5 pullups, 10 pushups, 15 squats
10 rounds per person
P1: Run 400M
P2: Run 400M
2 rounds each
Todd and Pete: 33:04
Soundtrack: Black Sabbath
P2: Run 400M
2 rounds each
P1: 5 pullups, 10 pushups, 15 squats
P2: 5 pullups, 10 pushups, 15 squats
10 rounds per person
P1: Run 400M
P2: Run 400M
2 rounds each
Todd and Pete: 33:04
Soundtrack: Black Sabbath
Thursday, June 4, 2009
Finish Cleans, ring dips, KB swings
10-9-8-7-6-5-4-3-2-1
Cleans (115#)
Ring dips
Kettle bell swings (53#)
14:16
Soundtrack: Butthole Surfers, Fugazi, GBV, Husker Du, One Day As A Lion, Sebadoh
Cleans (115#)
Ring dips
Kettle bell swings (53#)
14:16
Soundtrack: Butthole Surfers, Fugazi, GBV, Husker Du, One Day As A Lion, Sebadoh
Wednesday, June 3, 2009
10 miles on rollers
This was my first stab at rollers. While comical at the start, I was able to ride several miles at a time without holding on to the wall or the bar stool on the other side. After getting used to it, I averaged around 15 mph and sprinted to 20mph. Next time I will definitely need a fan and a soundtrack.
10 miles, 47:44
10 miles, 47:44
Tuesday, June 2, 2009
TBS 19:11
These Burpees Suck
10 Pullups
20 Kettlebell swings (53#)
30 Box jumps
40 Pushups
50 Situps
60 Burpees
10 Pullups
Todd 19:00
Pete 19:11
Soundtrack: One Day As A Lion
10 Pullups
20 Kettlebell swings (53#)
30 Box jumps
40 Pushups
50 Situps
60 Burpees
10 Pullups
Todd 19:00
Pete 19:11
Soundtrack: One Day As A Lion
Subscribe to:
Posts (Atom)