Friday, August 31, 2012

Friday Workout

Today was a short one, barely felt like I got going. We will see though what I feel like tomorrow. Warm up began with a 400 meter run followed by three rounds of:

  • 10 air squats
  • 10 jumping jacks
  • 10 GHD sit-ups
The workout was prescribed as follows:

For time: 21-15-9

  • Deadlift (225/155)
  • Pull-ups
What this means is three rounds with reps drooped each time. Do 21 reps the first round, 15 reps the second round, and 9 reps the third round. I have not done a deadlift with a barbell in maybe 10 years, maybe even more. I asked for a brief explanation from coach Michele of the elements of the move and set up the bar with 135#. I tried one and decided I would just leave it at that for today given I had no idea what it would feel like to pull 21 of them. I concentrated on my form with this weight and it did not seem overly heavy. Next time I might try it from the ladies tee, the second weight listed is meant for women. I made it through the workout in 9:58 with a black band on some pull-ups and the last round of pull-ups done with jumps and slow negative. I can not stress enough ho much I suck at pull-ups. I can pull out maybe 10 before I need to do some sort of assist but add in the deadlift before it and I think I made it to only about 5 before the band was used. It is a great exercise and works a huge set of muscles but I just don't seem to improve on it much at all. Even after 90 days of P90X with tons of pull-ups I think my max was still only 16 if I remember correctly.

Cool down was a 200 meter run and some stretching. I did some extra stretching again as well. I figure I have had back problems in the past and I just did deadlifts for the first time in years, better stretch.

Wednesday, August 29, 2012

Wednesday Workout

Into the gym for the 6:00 am class as usual. I had accidentally peeked at the web site late last night so I knew going in that the workout was going to be a 5k run. I would prefer to not know until I walk in what they are planning though, seems to be part of the fun of the whole thing for me. They post the workouts the night before though and I accidentally caught a glimpse, I need to be a bit more careful. Although I will say I slept better last night. On nights before the workouts when I don't know what is coming I sometimes have dreams, maybe nightmares is a better term, that I walk in ant there are 100 exercises listed on the whiteboard. This really has not been much of a problem for me but my wife is probably pissed that I am flopping around in bed at 4:00 am.

It was just me and Jackie (a woman who is regularly there at 6:00 am as well) in the class this morning. Jackie immediately says upon walking in that she isn't running and wants to do something else. Coach Michele told her to do yesterdays WOD (Workout Of the Day). She then asked me if I wanted to do the run or something else. I told her I would do whatever she tells me to do. This got a good reaction from the women who commented on what a good marriage I must have. I went on to explain that part of the reason I was coming to the gym is that I was tired of having to think about my workouts since I was coming up with all of them on my own and I just want someone to tell me what to do. I am sure this will change as time goes by given my personality but for now that is what I want. I did the 5k. Warm up was 500 meter row followed by 3 rounds of:

  • 20 walking lunges
  • 10 push-ups
  • 10 jumping jacks
Workout was just the 5k which I ran in 25:05 which according to the pace calculator on coolrunning .com is an 8:04 mile pace over the distance. This is another blisteringly fast run for me compared to what I usually do. I ran by myself this morning too so that is pretty impressive. I did bring my music since I knew what was coming and I was consciously pushing myself pretty hard because I knew I was alone. I tried setting up my mapmyrun app to measure the distance this morning too but I have been having problems with that thing not getting the GPS properly and not working right. Maybe I need to find another one.

According to coach Michele they rarely do running at this gym and when they do it is never more than a 5k. It is interesting that I have run at a crossfit gym now twice in the last week. At both places no one wanted to run. At the other one they had 4 people show for a class that normally has 15 because people don't show on the running days. I understand you could do running at home but the consensus seems to be people don't want to run at all not that they are doing it on their own. While I can sympathize with that, I hate running, it seems to fly in the face of what crossfit is all about. The point is you could have to do anything in life so you should train for everything and running seems like a reasonable thing to have sprinkled in there.

I am really getting into this thing and I even noticed that yesterday when they have no morning class I missed going in for the workout. I wanted to do one. I am currently doing Monday/Wednesday/Friday/Saturday but as of now I don't like those days off. I need to be careful with this though and make sure not to put myself into it too much and burn out, I have a tendency to do that sometimes. I am either 110% into something or not interested at all and there is no in between. I will try to deal with the 4 days a week for now and be happy with it. I definitely am looking forward to it the night before which is good.

I talked to a friend last night about crossfit a little and I think I need to write a post explaining a little more about what it is, what it is not, why I am drawn to it, how to get started, what to avoid, how much it costs, and a whole bunch more. I realize looking back at these that I never really covered the basics of this thing for people so maybe this weekend I will spend a bit of time with that. I have been poking around the edges of crossfit for about a year now with research and my own workouts so I guess I didn't even think about the fact that others may have no idea what it is.

Monday, August 27, 2012

Monday Workout

Three of us at the gym this morning. Started with a warm up of 400 meter run and 3 rounds of the following:
  • 10 push-ups
  • 10 hip extensions
  • 10 jumping jacks
I was unsure what a hip extension was, thought I knew what a back extension was but as it turns out I was wrong. I asked coach Michele and she walked me through the difference between the two. For a good demo watch this video. The workout today was the first one I have done that is not timed. It is called "Bear Complex," don't ask me why I have no idea. The workout was described on the board as follows:

5 Rounds, 7 Sets, for weight:
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press
*Hands must remain on bar for the round to count

Well I had no idea what this one meant but once again coach Michele came to the rescue to explain. The idea is to do all the exercises listed in progression without putting the bar down and that counts as one rep. & reps constitutes one round and you are to do 5 rounds and try to increase the weight each round to the maximum you can do on the last round. You may take a break in between rounds for as long as you like but once you start you are not supposed to put the bar down just touch the ground with it. Michele told us we could rest with the bar on the ground as long as our hands were on it but after doing a bit of online research it appears that is not how the workout is normally prescribed. For a good demo of the progression watch this video. I performed the 5 rounds with 65#, 75#, 85#, 85#, and 85#. I did rest a bit on the last couple sets with the bar on the ground rather than holding it, I would not do this if we do this workout again. I also performed the exercises using the second method shown in the video as opposed to the first simply because that was what Michele had shown us. The hardest part of this one was the push press from behind the head. The weight feels so much heavier when you are pushing it from behind your head.

Cool down was:
  • 200 meter run
  • Sampson stretch
  • Hamstring stretch
I did a few other stretches as well.

I am very interested to see what kind of results I get over the next few months with the crossfit program. I already feel like I am getting much stronger even after just a couple weeks doing the lifting which is something I had not been doing any of at home. I had largely stopped lifting anything and was mostly doing body weight workouts at home that centered around variations of pull-ups, push-ups, and burpees with interval training of some kind worked in as well. It does feel pretty good to be throwing some weight around again. It is also nice to have the clock and others around pushing me to work harder. I absolutely get a better workout that way. I guess this approach doesn't work for everyone but I really like it.

Saturday, August 25, 2012

Joined the Gym, and Saturday Workout

Well I went ahead and joined crossfit srt this morning for a 3 month period. I still sort of feel like I didn't really give the other place a fair shake but I wasn't going to spend an extra $35 a month to find out if I liked them or not. I figure I will use the 3 month membership I signed up for at SRT to see if I want to stay there more long term or go try the other for a few months. I think I am going to enjoy this place though. I plan on doing 4 days a week there for the time being so we shall see how that goes.

I was the only one there this morning for the 9:00 am class. Michele, the owner/coach, said it has been slow all week probably due to school starting next week and everyone getting their last time with the kids in. The warm up started with a 400 meter run followed by 3 rounds:

  • 10 pull-ups
  • 10 ab-mat sit-ups
  • 10 back extensions
The workout was 20 minutes AMRAP (As Many Rounds As Possible):

I was one burpee shy of completing 6 rounds in the prescribed 20 minute period. I kind of wonder if I would have done better or worse with others there. I would have had some competition but I also could have slacked a bit more without Michele noticing. My legs were still a bit sore from the 6 mile run the other day so the squats were a bit of a killer.I had never done overhead squats before so Michele showed me with the PVC and off I went. I could feel my form break down a bit by the end but I just broke the squats into smaller sets.

Cool down was:

  • 200 meter run
  • Sampson stretch
I did a few extra stretches for my legs and back.

Thursday, August 23, 2012

Another New Gym

So I went to crossfit frederick this morning to try out their gym before I decide what to do. I met coach/owner Dave as I went in and he had me fill out the standard if you die it isn't our fault stuff. He asked me if I ever workout and then told me the days workout was a 6 mile run (jaw drops). I told him I had not run that kind of distance since probably last fall but I would give it a go. He offered to let me come back tomorrow for the trial workout instead but I had already woken up at 5:10 am so screw that, I was gonna work out somehow. The warm up was not much to speak of, just a bit of running in place and some shoulder stretches. I did some extra leg stretches and then coach Dave, another new member, and I took off so he could show us the 1 mile loop the first time around since neither of us knew it. I ran with this other new guy the whole way and spoke to him a bit about the gym. He just started there about 2.5 weeks ago and is going 5 days a week. He says he likes it and all the people. He mentioned he had recently tried P90X but didn't get more than a couple weeks into it before stopping, no explanation on why. He seemed like a nice guy and it was probably good to have someone to run with because I probably ran a bit faster than I otherwise would have. I ended up finishing their "1 mile loop" 6 times in 49:24 which works out to about an 8:14 pace for 6 miles which is way fast for me. I went to mapmyrun and put the route in and get a loop of 0.95 miles which would work out to a total of 5.7 miles for an actual pace of about 8:40 over the workout. This is still a pretty damn impressive pace for me over that distance. There really is something to this working out in a group thing I guess.

I had been looking at the last few weeks of programming for this gym online and noticed a lot of the workouts were the well known named crossfit workouts so I asked coach Dave if this was typical. He went into an explanation of the hero workouts being named after fallen special operators and EMS types and then on to explain the "girls" are used to mark progress in crossfit over time. I told him I knew what they were but was wondering if their programming always had that large a proportion of the named workouts. It just struck me as odd that 12 out of the last 23 workouts were named workouts although I have no other experience to compare that to so perhaps that is normal. He never really gave me an answer on that one. I don't really have a problem with them doing the named workouts regularly but my thinking is I could do that at home and just go online and pick one of them on my own, no need to have them tell me.

This gym was a bit smaller than the other one I have been going to but it sounds like they have more members. Coach Dave also mentioned they are moving to a larger space in a month but it is just right across the parking lot. He said normally there would be maybe 15 people in this class but that when they do runs not nearly as many show up. There were 4 of us there, one was another one of the coaches, and only 2 of us did the run while the other 2 substituted rowing something like 9660 meters. The only real difference I noticed between this and the other place as far as coaching was that there was no prescribed cool down on the board but coach Dave instructed us what stretches to do before we left and he watched us do them. I did talk for a bit to the other coach that was in my class and she said she was a former gymnast who had never done crossfit before coming to this gym. she loves it and they are very good about customizing the workouts if you have injuries or other limitations. I don't really think I need this so much though so I don't know if that is a huge selling point for me.

The drive home was a bit worse than from the other gym, there was a good bit of traffic on 70 by the time I got done and left. It still is not too bad though and I could make this trip no problem if I want to. also since they have a 5:00 am class I could always do that one. The guy I ran with usually does the 5:00 am and he said there are usually only have 4-5 people in that one.

I currently am planning on joining the other gym I was attending but I sort of feel I did not give this gym much of a chance given I only went to one class. The thing is though that is all they will let me do for free without signing up and the other one let me do a week so I guess that is their fault. I just don't really see how this gym is worth something like an extra $30 or more a month even though they have more options for the class times. Maybe I will do a few months at the other one and if the times become an issue I can always switch.

Wednesday, August 22, 2012

No Wed. Workout

I had a hockey game last night and did not go to the gym. I have a free trial class tomorrow morning at crossfit frederick during their 6:00 am class. I will let you know how that goes.

Monday, August 20, 2012

Monday Workout

well today was my last workout of the trial period at crossfit srt. My hamstrings still hurt like hell this morning from Saturday's beating. I got my ass up though and went to the gym for the 6:00 am class. There were 4 of us there this morning and one of them was a kid, maybe 11 years old. The warm up started with a 400 meter run followed by 3 rounds of:

  • 10 burpees
  • 20 walking lunges
  • 10 GHD sit-ups
With how my hamstrings were feeling when I walked in I was not looking forward to this warm up. I did it though and was feeling pretty good by the time it was done. The workout was prescribed as the following for time:

  • 30 thrusters (75/45)
  • 3 rope climbs (or 27 pull-ups)
  • 20 thrusters (75/45)
  • 2 rope climbs (or 18 pull-ups)
  • 10 thrusters (75/45)
  • 1 rope climbs (or 9 pull-ups)
I completed this in 10:19 with a bit of scaling. I did the thrusters with 65#, maybe will try 75# next time. The rope climb is an arms only exercise, you are not supposed to use your legs. I did the first round but needed to use my legs a bit and then did the pull-ups for the second 2 rounds as I could not pull myself up that rope at that point. My time was at least 2 minutes slower than the others including the kid. Also they all did all the rope climbs. I struggle pretty massively with any pulling exercise like the rope climb or pull ups. It will be interesting to see if doing crossfit will improve this, P90X did but only marginally. I do like pull-ups a lot and they are a great exercise which I have used ever since doing P90X so don't take this as a complaint about them.

As I mentioned this was my last trial class so I need to figure out what I am going to do. I have a hockey game tomorrow night so no workout Wed morning but I have a trial class at the other local crossfit gym Thursday morning at 6:00 am. I liked this gym though and it is closer and cheaper so the other one would need to be really good for me to pick that over this. I suspect I will be back in Saturday morning for class and to sign up for a membership for a few months.

Saturday, August 18, 2012

Saturday Workout

Well they completely kicked my ass at the gym this morning. The workout was the "filthy fifty." I have read about this one and always thought ist seemed a bit crazy but this is the first time I had ever done it. For those that do not know it is the following for time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35/26)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45
  • 50 Back extensions
  • 50 Wall ball shots, (20/16)
  • 50 Burpees
  • 50 Double unders (150 singles)
So my time was 40:54 but I did not complete the entire workout. I made it through 40 burpees before I threw in the towel. On the last few burpees I couldn't get my legs to push me up nd when I did stand I was almost sure I was going to pass out. I thought it better to stop there than wake up on my face with a broken nose. I then immediately assumed the recovery position for a bit.
Today's workout was a bit later than those I had done at this gym during the week, it began at 9:00 am. There were more people there and it was a bit more rowdy crowd. I was still going after everyone else finished (38:18) was the next slowest but they all finished) and they were pushing me along with encouraging words. This was a bit different than the 6:00 am workouts, not that anyone was not supportive but this group was much louder. I spoke to a few people abut the gym after I recovered enough to stand and I think I like this gym. I also spoke to the coach for a bit to get an idea of her background and their philosophy at the gym. I will head back Monday for my last free workout there and then try the other gym before deciding, but I kind of like crossfit srt. Now I need to mow the lawn, crap!!

Friday, August 17, 2012

Friday Workout

Got up at 5:30 am this morning to head to crossfit srt again, got to sleep in a bit. There were only 4 of us there for the workout this morning. Warm up began with a 400 meter run followed by 3 rounds:
  • 10 pull ups
  • 10 air squats
  • 10 abmat sit-ups
I had to use a band on the second 2 sets of pull ups but I used the thinnest one they had. Pull ups just seem to really kick my ass but man that is a good exercise.

Next came the workout.
3 rounds for time:
  • 20 hanging clean (135/95)
  • 20 burpees
I was not real sure about the hanging clean so the coach showed me the move with just the bar and had me do it a couple times with the bar while watching. We then tried to put some weight on and started with 95#. I did 2 and the coach suggested we drop the weight because my form was pretty weak with that weight. I ended up doing the workout with 75#. If I were to do this one again I think I could maybe do 85# or at least start there and drop it a bit part way through. I finished in about 11:30, not 100% sure because they do not post my results because I am not yet a member. I do know I finished second just after the first guy and his time is down as 11:18. Of course I was pushing significantly less weight that the other two men there were, they each did the 135# as RX'd.

The cool down was:
  • 200 meter run
  • Sampson stretch (this is the one I couldn't remember the name of Wed.)
  • PVC arm circles 
I enjoyed the workout again and it was good to see that the coach took the time to explain the exercise to me. I also like the fact that there appear to be very few people attending the early class. I don't like the fact that this gym only does the early morning class on Mon/Wed/Fri. I play hockey and if I have a late game I am not going to go the next morning and would like the option to shift days. They do have classes 7 days a week though and some in the evenings so it could work out. I have liked all the people attending the classes so far as well. I think I am going to try another class tomorrow at 9:00 am to see what the turnout is like.

I am going next week to check out another gym in the area. They sent me some info and set up a time for me to come try a class.This one is called crossfit frederick and based on the prices they sent is a bit more expensive. The owner mentioned this when I told her I was doing a trial at crossfit SRT. She also seemed to indicate their coaching might be better. I am interested to see what that means. I want someone to help me if I need it but I don't want someone hovering all the time either. Of course my wife is thinking of trying the gyms too and I think we might disagree on this point. The crossfit frederick gym also requires a $100 2.5 hour introductory class before you can take the classes. They teach you all the moves and such. I am going to ask about taking it without having a membership. If we joined the other gym this might be a good option for my wife. The class schedules at crossfit frederick are more morning friendly for me with early classes 5 days a week and a few classes Sat morning but they are closed on Sundays.

I am a bit surprised at the cost of the crossfit gyms in general. I think the problem is that what I know is the fees for a standard gym and this is really a different animal. at your standard gym you just pay for entry through the door while at crossfit you are paying for the programming and coaching as well. Everything is a class, they call it that but it is really a timed specified workout, with a coach present to guide, help, spot, whatever. I like the timed workout with others thing because I tend to be competitive and this environment really gets me pushing myself to do more. I think some see this as a weakness of crossfit that can lead to injury but as long as you are listening to your body and competing against the clock you should be good. There is risk of injury in any sport.

Wednesday, August 15, 2012

Crossfit Gym Trial

So I got up at 5:20 am this morning to head to crossfit srt to begin my 7 day free trial membership. There were only 5 of us there for the workout. They had me fill out the standard paperwork in case I dropped dead during the workout and then I began the warm-up with everyone. We began with 500 meter row followed by 3 rounds:
  • 10 GHD sit-ups
  • 20 walking lunges
  • 10 mountain climbers
Next came the workout:
5 rounds for time:
  • 20 bench press (135/85)
  • 20 pull ups
  • 400 meter run
I have not done a bench press in years so I had no idea what I might or might not be able to do so I tried the 135 weight and there was no way I was going to get 20 reps out of that. I did round one with 115#, round 2 and 3 with 95#, and rounds 4 and 5 with  75#. I think next time I would just start with the 85# and I might be able to just leave it there. I scaled the pull ups as well with a blue band and I had to split them up a bit 10/5/5 on the last couple sets but I did them all. I am not sure what my time was, they post the times on the web site but I don't think the time they have listed there, 26:27, is accurate. I think it took me a bit longer than that, I only finished before one person. Looks like the weights they listed on the web site and the names may not be accurate either so perhaps they got a little mixed up.

The cool down was:
  • 100 jump ropes
  • Some kind of stretch I can't remember the name of 
I was pretty wiped at the end and had a tough time washing my hair (if you don't know me that joke probably isn't funny). I enjoyed the workout and it was nice to not have to think at all about what I was going to do. The coach was also helpful with explaining what things were if I did not know, like GHD sit-ups. The other people in the class were supportive and at the end they were asking if I was going to come back. I told them I would be there Friday. We will see how that goes. I am looking forward to it.

Monday, August 13, 2012


No workout this morning. Long weekend of hockey and beer drinking, not much of that though, has got me pretty tired. I think I am going to try to check out the local crossfit affiliate, crossfit srt, on wed. for the 6:00 am class. They offer a free week to try the gym and see if it is for you so I think I will check it out.

Saturday, August 11, 2012


I am playing in an Armed Services Hockey Association tournament this weekend hosted by the team I play on. we played 2 games today and split with one tough loss in a game in which we outshot the opponent by something like a 2-1 margin. We followed that up with a great comeback and win in OT against a team that had beat us 14-4 just a few weeks ago. We now need to win the 9:00 am game tomorrow to make it to the championship game.

One of the teams in the tournament is comprised of all war wounded vets. We do not play them because they are in a lower division but I spent a bit of time watching these guys and they are pretty damn impressive. They have one guy playing with one arm, another with both legs gone above the knee skating on prosthetics. It was pretty impressive to see how these guys have overcome there injuries and play hockey. You can check them out, as well as some pictures of them playing in the tournament today, on facebook.

Friday, August 10, 2012

Nice blog to check out

I was having a conversation last night with my sister who was explaining how she has been having problems getting back into working out and then this morning I came across a blog entry over on nerd fitness that I thought really hit it on the head. The post is about robots and is well worth the read even if you are not interested in working out, it is applicable to any goal you have in life. I have been reading more and more of the posts and forums over on nerd fitness lately and that is really what Steve, the nerd leader over there, is all about. It is also worth having a look around the site to see his story because it has some great insight and helpful information. I have no affiliation with Steve or any one else over at that site but I do think it is worth checking out for anyone who wants to get their life in general on track and has goals they would like to achieve but is not sure how to go about it. The site can act sort of as a virtual life coach if you like.

Thursday, August 9, 2012


I went to the local yoga studio, sol yoga, with my wife this evening for 2 classes. First there was a 25 minute rock your core class that was pretty tough, my gut will be sore tomorrow I am sure. Then we followed that up with a 1 hour flow yoga class. I have not done yoga in a long time and I could not hold the one legged downward dog poses for very long, they probably have a real name for those poses but I don't know them. I was sweating my ass off in there and got a good workout. My back was a bit sore going in and I feel pretty good now. I forgot how hard that shit is doing vinyasa after vinyasa. My wife and neighbor go every week so they were pretty well kicking my ass through the whole thing. It was fun though. Every time I do yoga or stretching I think "I need to work this in once a week or more" but it never really seems to happen. I said it again tonight, we will see.

Wednesday, August 8, 2012


No workout today for me. I went to see The Dark Knight Rises last night and did not get to bed until pretty late so no early wake up. I am going to do a yoga class tomorrow night with my wife though and I have a hockey tournament this weekend so will play at least 3 games so no worries. I also have been looking at a couple local crossfit gyms and I am considering going in for the trial classes to see what it is all about, maybe next week?

What got me to write this though is the fact that I was reading some articles in the NY Times and came across the following 2 articles just inches from each other. The first, "Fitness Isn’t Seen to Prevent Sports Injury," talks about a study that suggests preseason training by collegiate athletes did not reduce their risk of injury. The second, "Strength Training as a Family Affair," is not exactly about the same thing but throughout makes claims about reduction in injuries due to strength training. While these don't exactly contradict each other it is close enough that it struck me as odd that they were practically next to each other on the paper's web site. This seems to be a big issue for anyone trying to get in shape and learn ll they can to make sure they are doing the right things to meet their goals, or maybe it is just me. You find so much conflicting information out there and everyone has their own opinions so how do you know what to do. I think the answer is to do whatever works for you and keeps you interested. The bottom line is if it interests you you and you enjoy it you will continue and the benefit of doing something is without a doubt better than sitting your ass on the couch watching TV. For me this means variety because I get bored easily. This is one of the reasons I am looking into crossfit. I have been doing something like this sort of on my own but it is a lot of work to come up with the workouts and it would be nice to just have someone tell me what to do. This was one of the things I liked about P90X, no thinking just get up and push play. It could not be simpler.

Monday, August 6, 2012

Monday Workout

Got up at 5:30 this morning and was not real sure what I was going to do. Dug around a bit online and settled pretty quickly on a burpee/situp ladder. I did a 10 down to 1 ladder:

  • 10 burpees (w/push-up)
  • 10 situps
  • 9 burpees (w/push-up)
  • 9 situps
  • continue down to 1
I completed this in 9:53 and felt that I still needed something additional so I went for a 1 mile run immediately following this. The run was completed in 7:40 so I was pretty happy with that time. I better start thinking now about what to do Wed. so I am not looking for something in the morning again.

Saturday, August 4, 2012

Finally another workout this week

I had not worked out since Monday when I did my modified Helen. I did play 3 hockey games this week though which is why I did not work out. Usually my games are late so there is no getting up at 5 or 5:30 the day after. I got up today though and mowed the lawn and then got a workout in. This one was pretty brutal, although it didn't seem like much to look at it written down. 5 rounds of the following with 30 second break between rounds:

  • 7 frog thrusts
  • 7 jump squats
  • 7 jump pull-ups
  • 7 burpee pull-ups (w/ push-up)
I completed the full 5 rounds in 18:40 but my breaks got longer as I went through. On the last one I took 1:30. My arms and legs were both shaking like hell at the end of this one. Thanks to Funk Roberts for the workout.