Congratulations to Melissa for doing her first 100 Burpee Challenge this morning- with excellent form- in 9:47!
Also, Matt did a weighted pullup with 70 lbs added (half his bodyweight)!
Last night the group did a blend of hard cardio intervals with a strength exercise in between. It was actually a lengthy workout for our standards, 30 minutes timed!
(1:00 Airdyne + 20 Airsquats) x 5
(1:00 Med Ball Slams + 10 Atomic Pushups) x 5
(1:00 Jump Rope + 5 Pullups) x 5
Side note: Breathtakingly crappy Standing Wheel Rollouts- Use good form so it doesn’t end up a joke on youtube!
Group core finisher
Judy did a home workout last night and sent the results soon after. She did the 100 Burpee Challenge on her own will! And crushed it in 6:00! Way to go, Judy!
The rest of the gang came and did a workout that was done in three 6:00 rounds.
Round 1: 50 Jump Rope Turns + 5 Burpees (AMRAP)
Round 2: 30 Jax + 15 Air Squats + 5 Med ball Slams (AMRAP)
Round 3: 20 Skaters + 15 Pullups (AMRAP)
The Man-Child doing weighted pullups with a 35 lb plate
Last night Ben and Dave came prepared and ready for battle. They were actually going to request to do the 100 Burpee Challenge! That never happens. There is always weeping and gnashing of teeth when I tell people to do the Burpee Challenge. I had given Ben a small hint that it might be in store for them earlier in the day, and they both came hungry. Their new PRs also reflect it.
Ben – 8:42 (down from 12:41)
Davage – 9:19 (down from 50 burpees in 14 and some change!)
9/25/11 Davage New PR – 8:44!! It’s gonna be close next time they face off!
Congratulations, guys! I’m really proud! Now you’re both in the sub 10 minute category. Quite remarkable considering that you’re both well above six feet tall! Next time you do the challenge will be the toughest yet…
Meanwhile, Melissa destroyed a ridiculously tough leg and cardio workout. (My way of giving her upper body a break!)
15 Straight Leg DL
15 Jump Squats
5 rounds with no rest = BRUTAL
Matt chose to do weightlifting, as most 15 year olds typically like to do. He wanting to max out on Back Squats (170 lb), Hang Cleans (130 lb), and Bench (160 lb). Awesome for being at 140 lb bodyweight and rarely doing lifting, as we normally stick with bodyweight exercises.
Last night we had several breakthroughs with the feared 100 Burpee Challenge. Three people were partaking in attempts to break their old PRs.
As usual, I didn’t tell any of them that they were doing the challenge until they showed up for the workout. We usually wait to tell people that it’s burpee time because an overwhelming feeling of anxiety and nervousness will consume them for the remainder of the day. Unless it’s your first time doing the challenge, you know what you’re in for. You know that a) you have your PR time to beat and b) it’s going to kill you because your last PR nearly killed you. The only time we do tell people in advance is if the member is training for a race or another specific event. In this case, advanced knowledge is excellent mental training because they will experience the same anxiety before the burpee challenge that they would experience before the actual event in which they are training for.
Last night, we had Ben, Davage, and Matt suck it up and destroy their old personal record times. When it was all said and done, there were no freak outs of any kind during the challenge! This has not been the case lately as we have seen people literally fall over in the middle of the challenge, claim to have Vertigo, cry, dry heave – you name it and we’ve seen it. Between sets, everybody has their own way of dealing with pain and not being able to breath. Dave would dry heave only for a moment and get a swig of water and push through. Ben would wonder off into deeply emotional conversations with himself in the midst of me screaming at him. It was as if he had a devil on one shoulder and an angel on the other. Looking down to his left shoulder he would yell, “I can’t do this! I can’t! This is insane!”. Immediately after, he would look down to his right shoulder and yell, “Ahhh! I gotta go!”, take a few huffs and puffs, and he would resume. And, like a dog about to drop a deuce, Matt would interestingly walk tight circles at a brisk pace before crushing another set. After the challenge was complete, everybody took their own victory lap around the cul-de-sac. That’s not a planned out thing, it just happens because people are in a state of shock and don’t know what else to do except walk. Job well done, guys!
Ben during his victory lap
Matt – 7:39 (down from 9:17 in the spring)
Ben – 10:32 (down from 12:41)
Davage – 12:20 (down from 50 burpees in 14 and some change!)
Reaction of the week:
This week Davage reigns supreme again for his resilience during hill sprints. I have never seen somebody blackout and fall face-first into a lawn half way up the hill. Not only does Dave push himself to the blackout, but a few seconds later he triumphantly rises to his feet using his jello-y legs to complete the sprint and as well as two more. Bonus points for the semi-controlled “windmill” action during the last few trips down the hill, too! Way to go, Davage.
This week we had three members take their first 100 Burpee Challenge. This challenge is the gold standard for our gym because it demonstrates: explosive and endurance strength, anaerobic cardio capacity, and mental determination. For their first try:
Davage 14:31 (50 Burpees)
Note that Dave’s reaction to the Burpee Challenge was an extremely close runner up for the Reaction of the Week.
Judy cranking out some tire flips!