In honor of Melissa’s birthday, I put together a workout for the group to enjoy.
The rep scheme was: 11-22-33-22-11
Perform all of these exercises at each rep number before moving to the next.
- 100 lb Elastic Rows
- Air Squats
- Full Situps
The quote of the week came from Matt after he tried do the workout using his own rep scheme to increase his speed. The result was him getting beat by three women by more than 5 minutes. His reaction: a very humble and innocent, “l guess my approach didn’t work…”. Classic.
On a side note, my BFF Addison and I did a Burpee Mile last night. It was my sixth time and his first time doing it. It was great to push each other with bigger and longer jumps, especially on the last lap. We finished in 1:37 with 490 burpees. Addison was disappointed that we didn’t beat my PR, but we can always try again! We then made Dunkin Donuts coffee and watched everyone suffer through Melissa’s Birthday Workout. Good times!
I was blessed to receive many fitness-related gifts this year for Christmas. Today we got to try some of them out. Dumbbell Snatches, Dumbbell Clean and Press, and various core exercises with the new medicine ball were all on the menu today. It felt great to work hard after a few days off from training! Hope everyone had a Merry Christmas!
Also, congrats to Melissa for a new PR in the 100 Burpee Challenge of 8:47!
and congrats to Traci for her burpee PR in 7:21- impressive!
Since everyone got their jump ropes last week, I have been anxious to put them through a workout using high intensity jump rope intervals supersetted with a strength exercise (ex weighted pullups). I use this protocol often and find it to be very effective. Matt earned his stripes tonight using the sprint in place method mixed with sandbag shouldering. The ladies were treated to a wimpy upper body workout of: 60 pullups, 120 pushups, and 100 shoulder flys (15 lb dbs); divided up to their individual liking.
The dozer tire and the sledgehammers have been dormant for quite awhile now, totally due to bitter, fitness-hater neighbor. But last night I had the urge to bring them both out. The women utilized the sledgehammer along with pushups and pullups. I just wanted to flip my tire 100 times as fast as I could (the 100 tire flip challenge). I barely missed my PR of 7:08 by a few seconds. Maybe when I’m more conditioned for tire flips (when my neighbor moves) or when I’m not hacking up a lung during the challenge, I can go under 7:00.
This morning Traci and I conquered Joe’s hill. This afternoon Matt and I went to the bar! It’s been awhile since I’ve worked on my muscle ups, especially on variations. I typically work on close-grip, wide-grip, strict, and combinations using “pullovers” as seen in the video. This particular vaiation destroys all of the upper body pulling muscles by switching between explosive strength and maximal strength excercises.
Congrats to Davage for setting a new PR for the 100 Burpee Challenge of 8:22!
Sparring and round 2 of Big Ben’s Birthday Workout were on the agenda yesterday. Davage braved the workout after going four hard rounds of sparring with me- epic.
This morning I had the ladies crank through an intense upper body circuit and a lower body circuit using a 2:1 work to rest ratio. The entire workout lasted only 18 minutes, but fat will be burning for hours after! My precious cable jump ropes should be here today, so we will be breaking them in tonight…
I had a workout planned for the group that was designed/ themed in honor of Ben’s birthday. However, Ben did not show up this morning (at least he told me last night!). But, the workout looked too savory and tempting to wait until he could be in attendance. So Traci, Melissa, and I went ahead and cranked out “Big Ben’s Birthday Workout” this morning. Everyone else will be put through this on Sunday at the afternoon session. Honestly, this workout doesn’t look like it will be too tough on paper. But, it is meant to be done at 100% intensity and will leave a sensational blood taste in your mouth. This is structured similar to the 300 workout in terms of having pullups at the beginning and end, and completing the reps of each exercise before moving to the next. Anybody who has ever done the 300 can testify to its intensity. Ben’s Birthday workout is shorter time-wise than the 300, but cardio-wise it is much more intense due to the burpees.
Take a guess. How old is Ben?
I’m coming home today! My job in the tank installation process is finished, so I’m flying home this afternoon. To celebrate, I did my 4.5 mile run one last time. I have acclimated a little bit to the freezing temperatures as I was excited to train in 14 degrees with a wind chill of -3 this morning. That’s a 22 degree difference from yesterday mornings -8 degree burpee challenge, so I was excited and actually put on less clothing. I stayed sharp in the actric this week. How did you do? See everyone Thursday night!
The temperature outside is -8 degrees (actual, not windchill) with light snow. What better time to tackle a 100 Burpee Challenge? I seriously felt as if I was being suffocated by rep 50, but pushed on to finish in 5:50 using chin-to-the-snow form. Brutal. Those of you in Georgia need to do your own burpee challenge OR attend the evening session tonight as Ashley is back in town and remarkably not sore after winning a 100 mile race. Text me either way because she needs to know who’s coming.
There is too much snow from the overnight blizzard to run outside. Covered up pot holes, black ice, and renegade truckers make it too dangerous right now. So, I will train inside tonight. AMRAP 20 minutes of:
- 10 single arm pushups
- 16 air squats
- 22 elastic rows
- 28 straight leg bicycles
Also, a huge congratulations to Ash for earning the overall female win at Ancient Oaks 100 this weekend! She cranked out her third 100 mile finish this year in 23:24! Way to go, Baby!!!