WOD – August

August Burpee Challenge

You all know I love me some burpees so when I saw Derek Robinson had an August burpee challenge, I took it. Ill track this on top of the page with the daily WODs below.

Day 1: 77 burpees
Day 2 (at West Chicago Campground, 10,000 feet above sea level): 67
Day 3 (on the summit of Mt Evans, approx 14,250 feet above sea level): 51
Day 4: 69
Day 5: 50 in 3:38 (part of the WOD and wasn’t doing a second set of 50+ burpees)
Day 6: 62
Day 7: 66 burpees during the WOD

Week 1 total: 442 burpees or about 63 per day

Day 8: Rest
Day 9: Forgot
Day 10: Forgot (I got some making up to do)
Day 11: 72
Day 12: 79
Day 13: 64
Day 14: 60

Week 2 total: 275 (717 total and just over 51 per day)

Day 15: 76
Day 16: rest
Day 17: 67
Day 18: fail
Day 19: 81
Day 20: 65
Day 21: I almost did 5min, but then I did “Cindy”…

Week 3 total: 289 (1,006 total or just under 48 per day)

Day 22: 117 (10 min. Outlaw had 100 burpees for time, so I just 10 min worth to make up)
Day 23: Rest Day…considering throwing in the towel
Day 24: Forgot
Day 25: I’m throwing in the towel. I needed someone else I know keeping me accountable. Damnit.



Hotshots 19 WOD x2

A guy from my box cannot make it to do the WOD and he said I would do his WOD for him, he’s right, I will do it. So I have to do this twice:

6 rounds of:
30 squats
19 power cleans @135
7 strict pullups
400m run

Results: About 1 hour and 40 minutes and that was with about a 7-10 min break around my 9th round while we gave a moment of silence and talked about why we are doing this WOD.



—-DELOAD WEEK—-no heavy lifting
Rest day. (Ended up riding my bike to work – that was 20 miles)



—-DELOAD WEEK—-no heavy lifting
For distance:
Row 30 seconds
Rest 30 seconds
30 rounds

Results: 4764m


8.28.2013 – Part 2

—-DELOAD WEEK—-no heavy lifting
Run a 5k



—-DELOAD WEEK—-no heavy lifting
Jump rope and work on double unders for 6 minutes, then stretch hips, hamstrings and calves

10,9,8,7,,,3,2,1,10 of:
Hand release pushups
Weighted stepups (55# onto a 24 in box)
GHD Situps

Results: 11:09



—-DELOAD WEEK—-no heavy lifting
High knees, butt kicks, lunges and lateral lunges

7 rounds of:
30 seconds max effort double-unders
30 seconds max effort power snatch (115)
1 min rest

10x50m uphill sprints (jog back for rest)

Results: almost puked doing the uphill sprints. Today will be a good day.



Rest Day. Didn’t do jack squat.



10 mile bike ride (completed in 45 min)

My box is holding a “CrossFit Crush Combine” that is modeled after the NFL combine. Doing that, too.



CrossFit Total: Find 1RM in your back squat, strict press and deadlift.

Results: I squatted 260 (5# PR), pressed 190 (15# PR) and deadlifted 325 (10# PR). I’ll take 3 PRs and my CrossFit Total has went up nearly 200 lbs since last year.



Rest Day. My hands and quads are thanking me.



Outlaw Way today
Barbell warmup from Outlaw

1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – heaviest possible, rest 60 sec.
4b) 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

100 Burpees for time.

Results: With an open wound on my hands I only got 115 for snatch, 195 for the clean and 205 for the jerks. I attempted 225 at the 12 min mark but couldn’t get it. I used 295 for 4a and ended at 185 for 4b. I completed 100 burpees in just under 8 minutes and did another 17 to make it an even 10 minutes of suck.


8.21.2013 – Part 2

Run a 5k

Results: Ran 3.02 miles according to Map My Run today during a break at work. Took just under 30 minutes and the temperature is currently 88. I sweated.



2 rounds of PVC pass throughs, good mornings, OHS and situps
Mobilize as needed (shoulders, chest and hips)

20 min AMRAP of:
5 pullups
10 pushups
15 squats

Results: 20+2 was my total and a full round better then when I did Cindy in February. I’ll take that PR!



20 pushups, pullups, situps and squats
10 good mornings, hollow rocks, overhead squats
5 clapping pushups, L pullups, jumping squats

Tabata push press (95)
Do not put the bar down or accrue 10 burpee penalty

3 RFT of:
50 double unders
20 over head lunges (115)
25 box jumps

Burpees: do 5 minutes of them

Results: I ended with a score of 3 for the tabata and had to set the bar down. That sucked. The WOD is 3 movements I suck at horribly and didn’t even RX the DUs and completed in 21:40. After all of that I could only muster 65 burpees in 5 minutes.



Rest Day



Attempting to workout the day after drinking ENTIRELY too much alcohol is worthless.

I was going to do 5×3 back squat but struggled with even 225 and never got started. So then I decided to do the 5×1 strict press, 5×3 push press and 5×5 push jerk WOD from mainsite and struggled through that, too. After failing miserably with 215 on my 3rd set of push jerks I was done. Finished. I was going to do my 5 min of burpees but when I went to do my first burpee it wasn’t happening. I might give the burpees another go tonight or maybe I just need to completely rest.



Went to Red Rocks this morning for a workout. Lots of stairs, box jumps, wall climbs (sort of like a MU) and more stairs.



400m run, 8min EMOTM of 5 T2B with mobility between T2B sets

Hang power clean (as heavy as possible)
Plyo pushups

Results: I used 185 for the hang cleans and used 12″ boxes for my plyo pushups and finished in 17:40.



Rest Day.



Outlaw way from 8.13
Squat hold and push out the knees. With barbell do 10 front squat, 10 strict press, 10 front squat, 10 push press

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

3 rounds for time of:
50 Double-Unders
50′ Walking OH Lunges 115/75#
25 Burpees

Results: WOOF! My legs need a day off after the past few days. I failed on my 90% x4 back squat and really sucked wind on the WOD.


8.13.2013 – Part 2

Hip mobilization – 2 rounds of 10 deadlifts, 10 push press then 2 rounds of 10 back squat, 10 behind the neck push press. Work up to DL weight and get a few HSPU.

Deadlift (225)
Rest about 2 min, then
5 minutes of burpees

Results: Diane in 7:27 and then 64 burpees….or 74 of them. I lost count! I think it was 64 because I dont think my pace was good enough to get 74 after Diane.



Hip mobilization, LAX ball spine/rib overhead mobilization, hollow rocks, squats, OHS with PVC

Run 1 mile
30 OHS (135)
Run 1 mile

Find 1RM OHS

Results: I finished the WOD in 22:07. The interesting thing about OHS then running is how slow you start off running after the OHS…..and then I find it hard to pick up the pace even after I catch my breath. I OHS 205. I attempted 215 twice but both times was unable to get it from the back rack to overhead and lock it out.



I coached today and the WOD is a partner WOD so I thought I might need to workout twice to make an even number for the morning classes, but it turns out we had an even number in both. So today was sort of a rest day.
First with PVC then with barbell: 5 front squat, 5 push press, 5 back squat, 5 behind the neck thrusters, 5 good mornings, 5 pushups (no bar…obviously)
Spend 5 minutes on mobility

20 min AMRAP with partner of:
Man makers
Alternate reps between the partners

Results: I did man makers while coaching with 55# dumbbells and did maybe 20 reps in the 20 minutes. I then did my 5 minutes of burpees (and made the class do them with me). For the 2nd class I just did a lot of mobility while they did their man makers…not a lot of coaching one can give when it’s 20 minutes of suck.



Loosen the posterior chain, mobilize, light deadlift practice with just a barbell – focus on form

5×3 deadlift

4x500m rowing repeats with 2 min rest between each 500m

Results: I got a new DL PR with 315 and did 305 (my old PR) for 3 reps. It was a successful day.



The final two events from the Joe King Triathlon.

And I forgot to do my burpees.



Today I did some Outlaw programming and went to LoDo for their Friday WOD before the JK Triathlon
Stretch hips, ankles and knees, mobilize

Back squat: 8 reps at 60%, 70%, 75%, 80% 1RM
Alternate between front squat and close grip bench press with 1 min rest between:
5 reps front squat at 65%, 75%, 80% (x2)
Heavy close grip bench press

LoDo warmup
2 rounds of work on double unders (supposed to do 25), 10 pushups, 5 pullups. Then we did some running drills to loosen up the hammys

Partner Helen
3 rounds of
Run 800m (400m per partner)
42 KB swings (1.5 pood)
24 pullups
Only one partner can work at a time on the KB swings and pullups

Results: I FORGOT TO DO MY BURPEES. That just dawned on my on Sunday morning. It just hit me I didn’t do my burpees the last 2 days. The rest of the workout from Friday was great, though. LoDo is always fun.



Rest day – no burpees, nothing. I need a full day off.



At Reebok CrossFit Back Bay in Boston
Mobilize, high knees, butt kicks and inch worms

Gymnastics WOD
12 min AMRAP of
5 push press
15 unbroken kipping pullups (no butterfly
60 second handstand hold

3 rounds of
11 burpees
11 power snatch (75)
11 double unders (I did 20 singles)
Then immediately
11 muscle-ups (I did jumping)
Then immediately
3 rounds of
11 double unders
11 power snatch
11 burpees

Results: I completed the WOD in 14:46. This was the 5th day in a row working out (hiking a 14’er IS a workout) and I can tell I need a rest day. No burpees tomorrow – nothing.



At Reebok CrossFit Back Bay in Boston
Mobilize, 2 rounds of 5 front squats with barbell, 5 strict press, 5 back squat, 5 back racked thrusters

Gymnastics WOD
13 min AMRAP of
30 second hollow plank hold
20 second hands between the legs straight leg lift
30 second perfect front squat hold
20 second barbell loaded good morning hold

5 burpee toes to bar
5 thrusters (135)
10 burpees toes to bar
10 thrusters
15 burpee toes to bar
15 thrusters
300m row

5 min of burpees

Results: I completed the WOD in 9 min even.



At Reebok CrossFit Back Bay in Boston
Toy soldiers, spider lunges, stretch as needed

Gymnastics WOD
At this box they do a gymnastics WOD everyday. Sort of a warmup. It is an AMRAP but I was the only one moving hard…
15 min AMRAP of:
3 push press (increase weight every round)
5 tempo pushups (5 count down, 1 count up)
2 muscle up

10 min AMRAP of
15 box jumps (30)
50 wall balls
50 burpees
10 muscle ups (jumping for me)

Results: Not sure the round count for the gymnastics WOD, but I ended up trying to clean then press #215 and was not successful. I did clean and press 195 twice. I made it through one round +24 reps into the 2nd round.



Outlaw way
Barbell warmup from outlaw way with PVC and then a barbell

10 min to find max triple snatch from blocks below the knees
10 min to find max clean from blocks below the knees

Back squat: 1×10 @60%, 1×10 @65%, 1×8 @70%, 1×8 @75%

Front squat: 1×5 @60%, 1×5 @70%, 2×5 @75%
Closed grip bench press: 4×8 – heavy



Hike Mt. Evans.



Rest Day.



Med ball partner warmup, PVC shoulder pass throughs and PVC thrusters

2 rounds of:
4 min AMRAP of:
15 thrusters (100)
15 chest 2 bar
run 1 mile

Results: I scored 1+20 in the first AMRAP and 1+11 in the second. I struggle with C2B. The first mile I completed in just over 9 minutes and didn’t catch my 2nd mile time.

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