Melanie: Friday

10 burpees
10 minutes Beach Babe 2.0: Alternating 30 sec. of jump rope, 30 sec. 25# KB swings
10 burpees
5 L leg raises on pull up bar
10 burpees
5 L leg raises on pull up bar
10 burpees

Jump rope was harder than jogging but liked it better, except for getting all tangled up in my iPod.

Sam Thursday

TGU 2x1/side 97#

Swing/Burpee ladders 2 to 5 with 62#

(then 9 more burpees for the day)

Partial Getups to seated 3/side with 97#

Melanie: Thursday

Monday: 36 burpees; Tuesday: 37 burpees; Wednesday: 38 burpees

Thursday: MelCon!

10 burpees
10 minutes of GlassUps with 15#KB, 2 x 5 per side
10 burpees
12 minutes of Beach Babe: alternating 30 seconds of 25# KB swings, 30 seconds jog length of yoga studio
10 burpees
9 burpees

I was completely pooped when I showed up at the gym, but did it anyway and am glad I did. Was thinking on burpee 39 that 100 days of burpees is really, really, really going to suck.

Chris Thursday

Squat - wanted to do a low volume WO, but not go too light, so did
135x5, 205x5, 225x5, 245x3, 265x2, 275x1

Front squat - 2x5 @ 135, 1x5 @ 155

Bench press - 135x8, 155x7, 175x5, 185x4 superseted each set w/ 8 strict pause pull ups

39 burpees in 2:45

Sam Tues

Glassup 1/side w/ 62

OHS 2x5@95

Glassup 1/side w/ 62

BUPs 3x5@35

Bottoms up curls 2x5@18

Boner Get-Ups and Coffee

Yay me! I got off the couch and did 3 sets of 5 very lovely Overhead Squats (aka Squaat Presses) last night. Blew my knee out doing them, but it was worth it. Then, this morning, I did 6 Turkish Get-Ups (aka Boner Get-Ups because Sam gets a boner watching me do them) with the 18 lb kettle bell--even before i had my coffee. I did it! I'm a big girl!

All this after a month-long fatigue-induced hiatus...because...I HAD ENERGY. Yay! Sam and I think my problem might be that i'm like the old guy in Disorderlies--overmedicated. I just cut out a couple of the non-recreational drugs i take daily and viola--suddenly i wake up from being a zombie. We'll see how long this lasts! Yay! To celebrate, I recommend Boner Get-Ups for everyone today!

Sam Monday

Glassups (formerly Shoulder-o's) 3/side w/ 44lb

OHS 115x5, 95x5 (paused)

Sledgehammer levers

Sore Corps Sunday

Warmed up w/ 2 sets of 5/arm KB snatch. Then tossed KBs for distance - 2 handed to the front, 2 handed OH, and 1-hand w/spin.
Finished with dragged the sled w/ lighter wt. but further distance than usual, and carried gravel bags ranging from 35 to 100 lb. for distance (400+ meters).

Chris Monday

Deadlift - 5 reps each at 135, 225, 315, plus set of 4 at 335 (grip started to go). Then, since there were still a few fibers in my triceps that were not destroyed from Friday and the muscle up progression I did pre-Sore Corps Sunday, did 4 rounds of the following:
15 reps of 115 lb. push press
500 m row on C2
This took 21 min.

Then did 3 sets of KTEs - 12, 10, 10

Sam Saturday - push

Pause bench 285x3,3,2

Pause Squat 3x5@225

OHP 3x3@185

Melanie: Saturday

At the Muscle Box

Bench
65 x 3; 100 x 2 x 2
Yeah! PR

Squat
95 x 2; 130 x 2 x 2
I failed on at least one of these, maybe two, in that Sam had to help me. Thanks Sam!

Clean and Press
I think I cleaned 80 or 85, but was unable to press it. Then did I think 2 set of 3 cleaning and pressing 65, with some push pressing involved. I don't really remember. My left rear deltoid is tweaked and I was fatigued from the bench I think.

34 burpees

Melanie: Friday

10 minutes straight of Shoulder O's with 10# KB
I did alternating rounds of 5 per side. Got four rounds in (was actually 10:22)

10 Minutes of Beach Baby:
30 seconds 20# KB swings, 30 seconds jog
Jogged the length of the yoga studio at Health+ back and forth. This was pretty fun. Will probably use heavier kettlebells for both mini-WOs next time.

Chris Friday

Thursday's xfit WO:
50 ring dips
run 400m
50 pushups
run 400m
50 HSPUs
run 400m
I can't really do more than maybe 1 or 2 HSPUs so, scaled by placing feet on a railing, butt high in the air, hands close together. Total time was somewhere around 13 min., and I ran an extra lap (1/12 mile) the first round by accident. Ring dips are getting much easier, but this WO totally crushed my triceps and was generally dang hard.

Chronic Fatigue Christine: Thursday

After 2.5 weeks of debilating fatigue, I was able to attempt overhead squats (aka Squaat Presses). With a wooden stick. Really, that is how truly f***ed up my health has been. Anyhow, LOVE them. They are hard.  I did three sets of 10, 5, 5 and i was crushed. Just with a wooden pole. I will master them when I finally get the energy to consistently work out again. And I will crush, kill and destroy. Just later. After my nap.

Melanie: Thursday

3 rounds of:
10 burpees
Run 1 mile on treadmill.

Mile times were 10 min., 9 min., 9.3 min. The last mile about killed me, and if I didn't have this blog to post it on, I probably would've crapped out at about 2.2 miles. But I kept on. Very tedious running on the treadmill with that little time and mile ticker right there in front of you the whole time.

2 more burpees at the end. Lifestyle though they may be, I will continue to post them, because they're freakin' hard.

Sam Weds. OHS

OHS 5@105, 5 paused@95

Shoulder-o's 3/side@44

Bottoms up TGU 1/side@35

I'm not listing my burpees because it's not part of the workout - it's a lifestyle!

Karen Wednesday

42 burpees

Melanie: Wednesday

31 burpees
2 x 25 bicycles

Chris Wednesday

Did around 20 min. of boot camp:
1. 50 turns w/ jump rope, 1 flight stairs, 1 lap around mini gym, 50 turns, 2 flights, 2 laps, 50 turns, 3 flights, 3 laps. Repeat for as many rounds as possible. Practicing jump rope during kickboxing class allowed me to smoke this drill. Completed 3 rounds plus the first part of a 4th round. Next fastest person was a full round behind.
2. 5 repeats of 20 sec. sit ups, 20 sec. push ups, 20 sec. jump squats, 20 sec. rest

Then did 6 rounds of 5 L-pull ups and 5 burpees (plus one extra at the end).

Sam Tuesday

OHS 2x5@95

With new shooz!

Karen Tuesday

Climbing gym
Then:

DL 1x1
155, 155 (fail), 145, 145, 135, 135, 135
Squat
3x5
70, 67.5, 65 (almost failed on last one, dicey)
Bench 3x5
85 (failed on 5th), 83.5, 83.5

no burpees. I am screwed. Today I will catch up, but I haven't done burpees since Friday or Saturday.

Friends, Roman chair situppers, countrymen! Lend me your ears!

I propose that we quit being little sissies and extend our plan to the 100 burpee challenge. 

I'm in, are you?

Tuesday: MelCon

4 rounds of:

10 burpees
25 25# KB swings
10 walking lunges with 45#DB in each hand
10 box jumps
25 bicycles

Took about 20 minutes. Hard. Hardest part was walking lunges (not burpees! thanks burpee challenge!); had to switch to 35# DB for last round of lunges. Took 20 minutes.

Chris Monday

Home from work (yeah!) and did not want to lift anything heavy anyway this week, so

a. worked on muscle up progression - gradually raising rings and jumping pull up, doing around 3 reps at each of 4 heights, until the point I could not get past the transition point. It's going to be a while.

Then did a frannish WO - 3 rounds of:

17 - 75lb. thrusters (75lb. is all the weight I have, 17 reps is the # I could do comfortably w/o putting the bar down)

17 pull ups

Finished with some forearm levers (using a DB w/ weights on 1 end only).

Did my 29 burpees before supper.

Sam Monday

OHS 2x5@95

Some painful stretching and clean rack practice.

Swings 3x10@62

BUP curls, hammer curls, reverse curls

Indian Club

Did burpess between sets 7x10

Melanie: Monday

Deadlift: 135 x 3; 160 x 5; 165 x 5; 170 x 5
Had to pause after rep 3 @170 due to grip

Front Squat: 45 x 5; 60 x 8; 70 x 8; 75 x 2 x 4
75 was hard; hence 2 sets

29 burpees
They burn my quads like the fires of hell!!!

Kayron Saturday and Sunday

Saturday at the climbing gym:
Climbing
then
bench 3x5 85 lbs (PR!), 70 lbs, 85 lbs (at 85 lbs, the spotter helped on the last 2 reps)
Squat 3x5 @70 lbs (PR)
OHP 3x5 @ 57.5 (push press the last 2 reps of each set)
burpees

Sunday
Climbing at pilot mountain. Included 3 miles of hiking on a steep steep slope, and climbing all day, then one mile out. (We hitched a ride.)

Sam
I cannot follow directions. Monday I did it right - DL, Squat, Bench. I was supposed to do Power Cleans, Squats, and OHP on Wednesday. Instead I only did power clean; I was going to do more stuff, but my friends were leaving to drink beer and eat pizza. Then on Saturday, I did Squat, OHP, and Bench. At least I know I did it wrong - and I got everything in.

Chris
I cannot possibly do anything right now but drool and drink beer. I am plum tuckered out. So I am not doing burpees today. I will resume tomorrow.

WoW

Shoulder-o's 3/side

Squat 3x5

Suitcase DL 3x5

Swings/ Burpees 3x10

Sam Saturday - DL

DL 3x5@315

OHS 3x5 95, 115, 115

Melanie: Weds, Thurs, Fri

Did my burpees Wednesday and Thursday, 24 & 25

Friday evening at the Muscle Box:
Warmed up on the various weights before worksets of:
Bench 95 x 2 x 2 (awesome)
Squat 125 x 2 x 3 (I think. Sam, just edit this if it's wrong). Failed on rep 3 on the second set.
Clean and push press: 75 x 3. Tweaked my hip on the last rep so stopped and didn't do second set.

1 Negroni

At home: 26 burpees

Chris Friday

Front squat 5x5. Started out with 135, but after 1 rep it was clear my wrists/forearms were going to need to warm up. Loads = 95, 95, 115, 135, 155

Followed this with 3 rounds of:
10 reps 250lb. DL
10 pull ups
10 burpees
Took around 11 min.

Finished with 26 more burpees and some L-sits

Karen Wednesday

Climbing Gym
70 lb cleans 3x5

Even Bob Peoples had days like this

Or weeks. 

Today I was supposed to do 2x3@325 for bench, 2x3@337.5 on squat. I did one rep of bench and didn;t try another, just didn't feel right. Did one rep of squat and the 2nd one I just went down and stayed there - didn't even push up. Blech. Time off is a-comin'

I ended up doing 2x5@275 just to do something.

Bob Peoples was a legendary weightlifter from half a century ago. He deadlifted 728lbs at 178 (or 187, depending who is writing it). I always used to think guys like that just always went up untul they got to 728 or whatever. But they had their slowdowns too. The story gave me a new perspective.

From "The Tight Tan Slacks of Dezso Ban"

Bob bought another farm with a huge house sitting on a hill. Here he built his basement dungeon gym. Not only did he train here, but he trained Paul Anderson as well. Peoples was really an organized man.

He was a mild man, but did have a flare up temper at times. His wife Juanita told me of times he would get so angry with himself because he wasn’t progressing that he would actually carry his weights from the dungeon and throw them down the hill – swearing never to lift again. A few days later he would lug all the weights up and back to the dungeon and train harder than ever. A real layoff.

Chris Wednesday

Warm up included a nice sequence I developed to help my snatch (don't say it...): w/95lb. did power snatch, 3 OH squat, 1 snatch balance. Did this sequence 2x before squatting.
Squats 5x5, loads = 135, 185, 225, 245, 265
Power clean - 3 sets of 7 @ 135lb.
OH press 5x5, loads = 95, 105, 105, 105, 105 (yeah, been going heavier, but I was tired and wanted to stay away from push press and work on initiation strength)

Sam Tuesday - Variety

Suitcase DL 3x5@145

KB OHP 2x3/arm@ 97

Melanie: Tuesday

Warmup (I'm going to stop posting this since it's almost always the same. KB, etc.)

"Grace"
30 clean and jerk for time
Did 8, then 3 at 65#. Too heavy to get all 30. Did remaining 9, 10 at 60#.
Time: 6:05 (I did not stop the clock to switch the weights).

23 burpees

Tried kicking up into handstand 3 times and failed. Took that as a sign that WO was over.

Came back to the office and chatted with Mark Rippetoe on the phone! Just briefly.

Kayron Tuesday

Bench 5 reps: 65, 75, 80, 80 (PR on the 80, I think)
Squat 5 reps: 45, 55, 65, 65 (good form - I read the chapter on squats in Starting Strength last night.)
DL 1 rep: 135, 145, 155 PR, 155 (fail), 145, 145, 145

See Sam? I can follow instructions.

24 burpees
See Chris? I can do metcon.

Sam Monday

Shoulder-o's 2x1/side with 62#KB

Hack squat 3x5@225

Bottoms up TGU 35# KB with 5 BUPs at the top 1/side

Melanie: Monday

Was short on time so just did some quick jumping jacks, air squats, etc. to warm up.

Deadlift
135 x 3; 140 x 5; 150 x 5; 160 x 5
Really concentrated on not rounding my back. I think I largely succeeded, except for reps 3 & 4 on the last set.

Front Squat
45 x 5; 55 x 8; 65 x 8; 70 x 8
These were good. I will say, for some reason they make me feel kind of BA.

22 Burpees outside in the beautiful sunshine on the Health+ balcony.

2 jumping pullups

Ran for 20 minutes after work with Chris.

Chris Monday

Bench press 5x5: 135, 155, 185, 185, 185
Did not need to cheat the last rep today, so I'll consider that progress.

Metcon - AcidrefluxCindy. As many rounds as possible in 10 min. of 5 pull ups and 5 burpees.
I completed 10 rounds plus 5 pull ups.

Sore Corps Sunday

5 rounds of the following:

~ 40 yds. gravel bag carry
10 burpees
~ 30 yds. weighted sled drag
10 strikes w/ sledge hammer
5 Russian twists w/ 10' ~80lb. pole

Worked on muscle up progression on the rings before hand and did some pinch grip work afterwards. Fun. A little sore all over and tired today (Monday).

Karen Friday & Monday

Friday - Climbing gym

Monday"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (All but 14 of these were real with no jumps. The last reps of each round had the jumps.)
10 Push-ups
15 Squats

8 rounds

Then 23 burpees (these were hard after Cindy. I did them in sets: 8, 10, 5)

Melanie: Friday & Satrurday

Friday at the Muscle Box
Warmups
Worksets:
Bench: 9o x 3, 9o x 2
Squat: 120 x 3 x 2, 120 x 2
Clean and Press: 70 x 3 x 2
(push pressed all but the first rep)
Thanks Sam! Please correct this if I got it wrong. I'm still HM.
50 burpees when I got home

Saturday
Jogged for 20 minutes, about 2.25 miles
100 25# KB swings straight through
20 burpees

Chris Friday

Yea deadlifts! After a couple warm up sets did 225x3, 245x3, 275x3, 315x2, 335x2, 365x1, and 375x1 (PR). Then, 2 sets of 2 snatch grip DLs with 225.

Metcon - 50 burpees for time (this was not my idea, dammit): 3:56

Christine Thursday

Squat 2x3@145

50 pushups broken up somehow

Sam Thursday - push

DB incline flyes 10x10@20

Swiss ball crunches 5x25

Concentration curls 3x15@25

Seated twists 3x10

Edit:

OK, what I actually did was -

Shoulder-O's (the armbar, TGU, windmill, OH Squat) 3/side then 1/side with 44# KB

Bench 2x3@315 (3,2)

     Got out of the groove on the last rep

Close grip bench 2x3@255

Squat 2x3@325

OHP 2x3@185

TMM

Burpees 12, 13, 10

     Pretty unpleasant after the rest of the wo

Karen Thursday

3 rounds for time of:

25# Kettlebell swings, 15 reps
15 Sit-ups
15 Back Extensions
15 Knees to Elbows

time = 15:15

19 burpees.

Chris Wednesday

Squats. I should note that when I entered the weight room both squat racks were occupied....with guys doing curls. Arrghhh! Anyway, I asked one if he was using the rack, and he politely moved out of the way. Did 5x5 with the following loads: 135, 185, 225, 245, 255

Then worked on squat clean technique - 3 sets of 5 @ 95 lb. squat cleans from the high hang. Followed with 3 sets of 5 @ 135 lb. power cleans, and 3x5 press with following loads: 95, 105, 115, and a final 5 reps of push press at 135 lb.

3 sets of TKE: 15, 12, 9

17 burpees before bed. This was after falling asleep on the couch watching Lost. Ugghh.

Sam Tuesday - shoulder stability

All with the 62# KB

TGU 3/side

Armbars 3/side

Windmills 3/side

45 burpess in 3 sets of 15 (was sick so missed a couple days)

Karen Wednesday

3x5 on everything

DL 135# (I almost failed on the last one.)
Power Clean and press 55#
Power Clean 65# (only 2 sets of 5)
Squat 55#

Then 10 ktes
Pull-ups 2,1
Dips 2

Interestingly, sometimes my left side gets a little weak, and it is weak now. Nothing much changed except I dropped 5 lbs on my DL. I am happy about that.

Karen Tuesday

Climbing gym
10 ktes
3 pull-ups

Bench 3x5 70 lb
squat 3x5 65 lb

I have been feeling puny all week, and the exercise made me feel worlds better.

Chris Monday

Bench press - warm up set w/ 135lb., then 3 sets of 5 at 185lb. Cheated a little (butt off bench) to get the last rep in the last set.

Followed with modified crossfit WOD (30 muscle-ups for time). Subbed 3 pull ups and 3 dips for each muscle up. Because someone else was working on the pull up/dip station, I did 5x3 reps of each, then got off the apparatus. So, the time element kind of went out the window (took around 20 min. to complete). Focused on getting as high as possible on the pull ups and as deep as possible on the dips. Expect to be hurtin' tomorrow.

Sore Corps Sunday

At the Muscle Box. Primary WO consisted of 5-4-3-2-1 thrusters/deadlifts. Post loads and times.
Chris - 135lb. thruster, 270lb. DL, time = 4:47

Sam - 175lb thruster, 350lb DL, Time = unknown because nobody cares about Big Sam

Dropped 175 to 135 on 3s, the others were about 1/2 push presses, 1/2 crappy thrusters due to problems racking the bar because I'm musclebound

Christine - 45lb thruster, 135lb bench - time 8min
Mel E. Mel - 65 lb thruster, 135 lb dead, Time around 3:50. LOVED this workout. Made me feel all amped up.