February 19th, 2016

A. Three sets, not for time of:
Kipping Handstand Push-ups x 12-15 reps
(work on efficiency here)
Reverse Snow Angels x 12-15 reps (slow and controlled)
V-Ups x 15-20 reps

B. 3 sets @ 80% β€”> 90% β€”> 100% effort:
Row 20 Cals
20 Burpees
100 Double Unders
20 Box Jumps (step down) (24/20″)
Row 20 Cals

Rest 4 min between sets

*Compare to December 30th, 2015

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19 Comments

  1. A) Finished 2 rounds…Tom and I got chatty talking about important things like old man soccer leagues before realizing that we actually had to get back to kids at some reasonable hour
    B) Was in Stowe when this was last done so I didn’t have a baseline.

    6:33 (burpees were done with step ups, DU in 4 sets (29- tripped, 31, 20, 20), BJ were what they were)

    5:49 (burpees: 5 step ups, 5 regular until 20, DU in 2 sets (60/40))

    4:51 – pushed burpees, DU (plan was UB but tripped at 19, then UB from there), BJ were surprsingly work on the legs by this point. Tried to push the last row. 1350ish cal/hr at 26 s/m. Need to find the spot (between damper setting and s/m) where I get one cal/pull. Although this was more power output than my other rows (based on cal/hr) there were two pulls where I didn’t get 1 cal/pull. I think strokes/min were too quick. Still learning that rower.

    Overall, satisfied with the times for me. Felt very controlled with breathing and how my body felt on first one and felt I gave greater effort (not just because of time but mental push as well). Wanted to be under 5:00 for the last round so glad I made that. First time I think I was where I needed to be on the 80%/90%/100%. However, BW movements I feel I can control more than if a barbell was thrown in there.

    Saw Jake’s note from last time (wanted to be under 4:00 on that last round). Today’s the day Jake. Today’s the day

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  2. A) 15-15-15
    15-15-15
    20-20-20
    B) 5:42
    Slow burpees
    25s on du
    5:12
    Faster burpees
    50s on du
    4:52
    Really happy with that seeing I am close to MarcπŸ˜‰
    Pushed burpees hard
    50s ( didn’t mean to trip up )
    Previous score were 6:19-5:47-5:30

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  3. A. 12/12/15 each round. Shoulders and triceps were pretty sore today. HSPU felt especially tough, but managed to do 12 UB each set.
    B. 12.30 — 5:54/5:29/4:49
    2.19 — 5:36/5:11/4:34

    Quick, but challenging day. Wasn’t feeling particularly fresh. Glad to have improved my times though. This definitely felt better than when we did it 6 weeks ago.

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  4. Really bummed out with how my DU went today. I’m so mental with them right now it’s absurd.

    Old times:
    5:40
    5:29
    4:57

    New times today:
    5:31
    4:48
    5:13 (this was purely the DU breaking 12 times before I did like 72 at warp speed out of anger)

    Need to get those back cause I used to love them.

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  5. A. 12, 12 (UB), 12
    Done, done.

    Today: 7:20,7:14:7:52
    12/30: 7:56,7:14,7:36

    Apparently I have a habit of hitting 100% on the second set. Or just dying after 200 DUs cause I still suck at them. I think I also need to get out of the habit of eating right before my workouts. Taking me a solid hour to recover enough from this to get in my car and drive home.

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  6. A. 2 rounds 12/12/15 kept failing HSPu on 3rd round so I just stopped
    B.
    9:21 I forgot about the last 20 cals so I sat around for a bit thinking I was resting and then realized. So that time includes some resting
    7:32
    7:47
    Either I didn’t do this on 12/30 or I didn’t record it
    Fun.

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  7. A. 15/ 15/ 15 all 3 rounds. Hsp were 7+8, 15 Ub, 6+9. Took my time and focus on staying on the wall. Lol
    B. First time doing this…
    6:32
    5:37… I finished at 4:17 but forgot to do the last 20 cals. After I realize my mistake I did them and added both times together πŸ˜” Rookie!
    5:27 lost my du’s on this round.
    I was going to skipped today due to back pain. Glad I came in and got blood moving.

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  8. A. 12/12/12 (last set UB), 10s, 15s
    B. 6:53 / 7:13 / 7:34 step ups instead of box jumps
    I didn’t do this workout in December so I didn’t have anything to compare it to. I clearly didn’t get the pacing right. whoops

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  9. A.
    HSPU: 12, 12, 12
    RSA: 12, 12, 12
    VUP: 15, 15, 15

    Elbow felt better today. Was able to do HSPU in two sets of 6 each round. Happy to see some progress here.

    B. 6:29, 6:01, 5:23

    I really hate these incremental effort pieces because it really forces me to be honest and push myself to some uncomfortable places. Slight improvement from last time.

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  10. A. Done
    *unbroke on HSPU worked on making my kip more efficient
    B.
    December 30- 5:15/4:23/4:06
    Today- 4:23/3:55/3:50
    *This was a good test of fitness
    Went unbroken on first round of dubs (small personal victory for me)

    Way to push today guys!

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  11. A. 12,12,12
    B. 7:24, 6:43, 6:50

    Still pretty stuffy it was hard to breathe. Also tripped up so much that last round my ankle/Achilles has been bothering me and it tightened up pretty bad tried to just be careful. Not too disappointed I beat my 80% and was close with 90/100

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  12. A. Done. Hspu unbroken. I was falling over the last time I worked in consistency and speed.
    B. This felt shitty. Those double unders… They were getting so much better. Not today

    12/30
    5:55, 6:40, 5:40

    Today
    6:06, 6:12, 5:55 – tripped so. many. times.

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  13. A. 14 HSPU, 15 angels, 20 Vups all rounds
    B. 8:15/7:40/7:25, DUs got me in the 3rd round, or all rounds, but worst in the 3rd round.

    I did not do this on 12/30 because I was flying back from CA & getting sick from traveling.

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