RoP- variety day

crossfit HQ

Buy in:

• jump rope - white manila
• 2 minutes 30 seconds on/ 30 seconds off
• 1 full  minute jumping continuously 

WOD:

• 5 rounds for time of:
• 45 pound barbell Overhead walking lunges, 50 feet
• 21 burpees

Cash out:

• carry a 45# dumbbell 50 steps, changing hands as needed

NOTES:

* outside
* TIME: 18:16
* 50 feet = 17 overhead walking lunges
* burpees were pushup burpees
* for the cash out, I just used the barbell instead of a dumbbell

RoP - variety day ... And Happy 14th Bday Ari!! =)

from crossfit HQ
overhead lunges/burpees 

buy in:

• lug equipment upstairs and outside
• 3  rounds -  to get it all together!!

WOD:

• 5 rounds for time
• 50' overhead walking lunges 45# barbell
• 21 burpees

cash out:
from crossfit 603:

• 20kg kettlebell farmers walk
• 50 steps

NOTES:
WOD:
* ended up doing 3 rounds as rx'd - it was already 81 degrees outside when I started at 9 am!! HOT!
* first 2 rounds were fine, last round was tough - had to pause half way thru the lunges and broke the burpees up into sets of 5.
* 50' of over head walking lunges were 17 lunges.- 
* burpees were push up burpees
* could have gone the 2 more rounds with no weights for the lunges, but wanted to do it as rx'd with the weights.


* time: 11.35

LATER WORKOUT
with DS10

• jump rope tabata

RoP - variety day

CONDITIONING: Jumping Jacks and Burpees
from the Daily Fitness Blog

buy in:

• watch Jordans new kb clean corrections on his blog

WOD:

• Jump rope and Burpees
• 30/30 work intervals (30 seconds work/ 30 seconds rest- repeat for time alloted)
• 10 minutes - 30/30 jumprope or jumping jacks
• 10 minutes - 30/30 burpees

cash out:

• OHS 
• 30#barbell
• 3X5

NOTES:
Jumprope/burpees
* chose to jump rope instead of jumping jacks
* used the white manila jump rope (2#)
* rope: 
- first 5 rounds regular jumps, last 5 rounds high knees!
* burpees: 
- push up burpees
- first 2 rounds 7, then held steady with 8 each round
- total: 78 burpees! 
* great workout, definite do again!

OHS
* looking good!!
* up 10# from last time

RoP - variety day

RoP - special drill day

buy in:

• jumprope (white manila) nonstop
• to the entire song Voodoo by Godsmack (great song)
• 3+ish minutes

WOD:

• 1 legged press
• 10 X 1 (16kg)

cash out:

• In 5 minutes or less:
• 10 swings/ 1 burpee
• 10 swings/ 2 burpees
• 10 swings/ 3 burpees
• etc. till...
• 10 swings/ 10 burpees
• used 12kg
• TIME: 6 minutes

NOTES:
* 1 legged c&p hard since I just c&p'd at noon yesterday
cash out:
@#$%$# cash out!!! can't seem to hit 5 minutes!!
I did the push up burpee, 
maybe I should have just done a non push up burpee?

RoP - variety day

RoP - special report drill

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• 1 legged press
• 16kg
• 10X1

cash out:

• must complete in 5 minutes or less:
• 10 swings/ 1 burpee
• 10 swings/ 2 burpees
• 10 swings/ 3 burpees
• .... till
• 10 swings/ 10 burpees
• 20kg kettlebell
• TIME: 7 minutes

NOTES:
C&P
* one legged press went better after the 3rd ladder
* right side went up every time no problem - left side-> wonky
* tried the v sit press first, right side went up - left side couldn't move it past my ear!!
cashout:
*made a mistake using the heavy bell!
* next time I will use the 12kg
* when I got to the 10 swings/9 burpees - after the 10 swings it was 5 minutes
* I had taken NO breaks before that, saw I was at the 5 min. mark, so I took a short break before the 9 burpees and again before the 10 burpees.

* I will be doing this exact same workout next week and I will be using the lighter bell for the cashout.. I think I can do 5 minutes with the different kettlebell.

RoP - conditioning intervals

week 15 day 3
RoP - variety day/conditioning intervals

buy in:

• TGU
• 12kg
• 3l/3r

WOD:
conditioning intervals 
from the Daily Fitness Solution Blog
advanced level

• 5X 30/30 Jump Rope
• 5X 30/30 Burpees - 7,8,8,8,8
• 5X 30/30 Mountain Climbers ( this was the hardest of all 4 exercises!!)
• 5X 30/30 Squats  - 13,14,15,15, 16

cash out:

•  3x 5l/5r renegade row (8kg- since I can't remember the last time I did these!)

NOTES:
*Hard workout. Surprisingly the mountain climbers were the hardest!!!.
*kept track of my numbers for the burpees and squats only (in bold above)
*squats were a$$ to grass every time! awesome form! =).... it took me so long to get these right, I am now always thrilled when I do them!!
*a definite do again! really liked it!

RoP - I hate Burpees

week 15

RoP - variety week

and now for something completely different ---

buy in:

• 3X5 goblet squat (12kg)
• 3X5 pullups

WOD:

• 100 Burpees
• for time

cash out:

• 60M X 2 overhead walk with 55# barbell

NOTES:

Burpees: time: 10:46

*broke up the burpees into sets of 10, and marked it off in my notebook when each set was completed.

*at one point I did rest for 15-20 seconds between one of the rounds!!

*I thought my form was really good!

Overhead walk:

****Went outside!!!!!! =)

*walked in my back yard! going up and back one time is 60M

*outside was fun!! =)

*did one round of up and back, dumped the bb, found a song on my ipod I wanted to listen to and started again! =)

did I mention I hate burpees?????? but now they don't seem so scary!!! LOL

ETK - Variety Day

week 8 day 2
ROP - variety day
Ross Training- Magic 50 

buy in:

• 10 push ups
• 10 squats
•  repeat 2X

WOD:
The Magic 50 (16kg)

• 5 snatches l/r
• 5 swings l/r
• 10 burpees
• 1 minute rest 
•  repeat 5X

cash out:

• straight arm plank hold - 1 min.
• bent arm plank hold - 1 min.

NOTES:
** great workout! - took me  about 12-13 minutes
** first round was slow, picked up after that! I definitely needed the full minute rest.
** WHY do I keep picking met cons with Burpees???!!! I do NOT like burpees .....although I am beginning to tolerate them.;)

ETK - Variety Day

week 5 day 3
Donkey Kong 

buy in:

• 3 minutes on the elliptical

WOD:
Donkey Kong

• 21-15-9
• Burpees
• Swings (20kg)
• Box Jumps (20")

cash out:

• overhead walk 92M (55# barbell)

NOTES:
WOD:
** I HATE BURPEES!!! ;) 
** loved the box jumps....haven't done them in a really long time! =)
** ran up and down the basement and playroom stairs between exercises - total of 15 stairs
** TIME: 10.08
** I feel good with my time, I haven't done this about a year, and I used a heavier kb than Rx'd
** had to stop in the middle - phone was ringing at 830am!!!!! ARGH!! - stopped to take the phone off the hook-- Who calls so early on a snow day!!!!.....apparently my mom! 
Overhead Walk:
**thought 10 laps in the basement was 100M, bummed I didn't go the extra lap....