Beep Test/Hang Clean-Burpee

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We did the Beep test yesterday.  It was a great way to test fitness and to get a good workout.

There are several versions of the Beep Test out there and some with different names like the Yo Yo Test or some call it the Bleep test.

While there are some differences between the execution of these tests, the principle stays roughly the same.  Run between 2 lines set 20 m apart on an audible beep from a pre recorded audio.  As the level increases, the interval that you have to run between the cones gets shorter and shorter until you can not keep up with the beeps.  At that point, your test is done.  This is a good way to measure your Vo2 max as well as overall fitness and is used for grade school kids to professional athletes.

One test has you run down and back and then take a short break.  We did not do this test.  We did this one:

This one is constant running with no breaks. 

I made it to level 9-10 while Mike Drew made it to 10-10.  I believe that we can get into the 13 level with some practice and working specifically on this test and the skills required to do well like efficient turns and pacing.  However, the test remains a good indicator of fitness whether or not you practice.  I also want to try to do the one which you rest a few seconds before the next round.  

Today we did this:

Roxanne burpee/air squat warm up

Yes, The Police.  Do a burpee everytime you hear Roxanne and a squat every time you hear light.

Next time we will try something to So Lonely...much tougher I expect.

Then we did

Clean

5-4-3-2-1

Then finished the morning with

15 Hang Clean @135 pounds

15 Burpees

x 3 rounds

I tied my PR today on this one at 4:45.  Justin went well under that at 4:19.

The first time I saw this workout was when I visited Rich Froning to shoot a Fitness Truth show and he and Dan Bailey made it up on the spot.  They went ALOT faster than any of us and pushed themselves to the absolute limit.  It was impressive to watch and also impressive to see the effect this one had on both of them.  They were laid out on the floor, spitting, slobbering, breathing so heavy that it was incredible and drenched in sweat. 

I knew right then that they had created a classic and that we would repeat it often. 

I look at this workout as a Fran or Helen type workout.  A true classic from the first time you try it.  It doesnt look that hard, just 45 hang cleans and 45 burpees, but if you try to go out fast on this one, you quickly find yourself in a pain cave where you can see no light.  Once you have done it a few times and have a benchmark to work towards beating, it becomes really tough.

It is important that we take ourselves to this place regularly.  Taking the body to the limit often makes it easy to do it when it is really needed...hopefully not ever, but we are ready at any moment.

Have a good weekend everyone

Battle Ropes

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We got out our battle ropes today after a long layoff. They sat in the closet for the winter.  Glad to bring them out again today.

 

Warm up

50 battle ropes

25 burpees

50 battle ropes

not for time

 

Workout 1

 

Level

75

0 (week)

 

Tom Rowland

Tom's Garage/RRL 1,683 Sessions

Chipper: 1 mi, Rope Climb (Legless)s, Single Wave Battling Ropes, 5 and more

Site Leaderboard Gym Results (1) Edit Add Video Delete

Apr 23, 2015

Workout

Level

NA

Chipper: 1 mi, Rope Climb (Legless)s, Single Wave Battling Ropes, 5 and more : 18 mins 42 secs | Rx'd

Run, 1 mi

1 Rope Climb (Legless)

100 Single Wave Battling Ropes

50 Sandbag Get Ups, 60 lbs

25 GHD Sit-ups

12 Sandbag Push Press, 60 lbs

6 Sandbag Front Squats, 60 lbs

3 Sandbag To Shoulders, 60 lbs

For time

Sean

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Yesterday we did the Normal Park Stairs which is a favorite but we added to it to make

Normal Park Stairs +

Run 1 mile to stairs

10 burpees at top

10 clap pushups at bottom

x 3 rounds

Run 1 mile home

then, immediately

3 rounds of Cindy

10 Push Press at 135 lbs

Get total time

 

Today

Sean

11 C2B pullups

22 Front Squats @ 75 lbs

x 10 rounds

I finished this one in 25 minutes flat.

Matt Lawson did dead hang C2B throughout.  Tough!

 

Ragnar Trail

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Today is the Ragnar Trail and I am laid up with some sort of funk apparently caught between here and the Bahamas.  I have never had to back out of a race, event or challenge due to sickness.  I have had injuries that prevented me from competing but never sickness. 

I had to leave my team without runners and I feel really bad about it.  However, I feel worse about the congestion in my chest and intense coughing spells.

I hope that my team will rally and have a great time.  I am sorry that I could not be there.

Run/ Nancy

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Yesterday we did an old favorite and one of the most effective CrossFit benchmark workouts of all time: Nancy

Run 400 m

15 OHS @ 95 pounds

x 5 rounds

I finished within 3 seconds of my PR which was in 2010 on flat ground.  We now run on a big hill.  I found this to be very inspiring for my progress.

12:41 Rx yesterday

Today, we ran 5k and did a max set of pull ups any style.

Our 5k is a little longer than an actual 5k.  I think it comes in at 3.31 miles rather than 3.1

24:11

then max set of deadhangs

15

 

Spring Break

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I traveled down to the Bahamas last week with the family so I could show them what is cool about flyfishing for bonefish, conch diving and lobster diving.

They saw it pretty clearly

And I managed to catch a tailing Mutton Snapper which was a very cool catch for me since we dont have them in Key West on the flats anymore.

Most of the workouts were wading after these fish, but I did manage to hit up a couple of my favorite travel/beach workouts

#1 Deck of Cards

#2 50 yard suicide sprints with 10 burpees on one side, 10 pushups on the other x 10 rounds

#3 1000 pushups

Then, when I returned last night, I saw this on the board

Morrison

50-40-30-20-10

Wall Balls

Box Jumps

KB Swings @ 53

for time

So I grabbed this guy in the middle

And hit it alone this morning.  It was a wonderful way to get back into the swing (no pun intended) of things and get my body moving heavy stuff again.

I finished in 24:05 but felt as though I might have gone a little faster had I been with friends...those who are in shape and can push me.

Glad to be back...now it is time to hit the turkey hunting!

3 sprint workouts

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Today we put together 3 sprint workouts.  These are designed to go full out for a short time.  No pacing, no rest, just 100% effort all the way through.

When creating these workouts, sometimes it takes trial and error to find the perfect blend of load and duration to get the sweet spot of performance.  These three have been done many times and some alterations have been made.  The sled workout has been 3 rounds and also 5 rounds.  5 proved to be too much and people started pacing it.  3 rounds, while a sprint, left people with some gas in the tank. 4 rounds is perfect.

Today

RRL Warmup

1. Sled push down and back 315 pounds/ 5 burpees

x 4 rounds for time. 

Trevor set a new record on this in 2:30.  Most of the rest of us finished in 2:50-3:30

 

2. Max burpees in 3 minutes

3. Max Thrusters @ 95 lbs in 2 minutes

We did between 28-35 Thrusters in 2 minutes.  This is a real eye opener seeing that the standard Fran time for an elite athlete is right around 2:00-:2:30.  Fran is 21-15-9 of thrusters @ 95 lbs AND pullups.  They are doing 45 thrusters AND 45 pullups in the same 2 minutes it took us to do 35 thrusters.  Wow! 

That concludes my week.  I am headed to the Bahamas with my family and will be doing bonefish squats and long walks in ankle deep water for a week. 

I think I am ready


15.4/Indian Run/KB Swing

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Trevor and I did 15.4 yesterday with some disappointing results.  We both felt as thought this workout played to our strengths, but the new standard combined with an already sore neck from wrestling with my son who just finished 4th in the State of TN did not help my score on 15.4.  I know...excuses, excuses.  I shouldnt make excuses, just do well on it.  I dont really feel like I am making excuses as much as just realizing that I didnt do very well with a score of 56 and even with a healthy neck, I probably wouldnt have done a whole lot better. 

CrossFit has done a very good job of separating the truly elite from the top 20% and also offered a scaled division for the rest of the regular folks out there.

I sit in 86th place in Masters 45-49.  I had hoped for slightly better, but there is still one workout left and maybe it will play to my strengths.

This morning I steered away from the individual workouts and moved back towards something I really like at our garage...Team workouts or those type of workouts that build team spirit.

As a group:

Indian Run 1 mile

21-15-9

KB Swing

Air Squat

Indian Run 1 mile

21-15-9

Pullup

Pushup

This is a great way to run as it pushes everyone while allowing for all levels to run together.  I love intervals and I love team workouts.  This was both.

 

We had two guys show up today who havent been here in a while.  Welcome back Ben and Matt.

Team Row/Burpee

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Fun one today!

Partner Workout

Partner A.    Row 250 m

Partner B.    10 Burpees

Amrap 20 minutes

Bonus... From minute 15-20, each extra burpee on top of the Rx 10 counts for 10 meters.

I did this with my good buddy Alan Lebovitz and we won!  See us holding the World Championship Row/Burpee belt above.

We managed 5290 m in 20 minutes which included 33 extra burpees.

Have a great weekend

The Chief

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RRL Warmup then

The Chief

5x 3:00 AMRAP:

3 Power Cleans, 135 lbs

6 Push-ups

9 Air Squats

Resting 1 min in between each AMRAP.

This is a great workout.  It is challenging to match your first round score through all 5 rounds.  I did 6 full rounds on the first one and 5 full rounds on all the rest.  I was able to squeeze in 1 power clean on the final round.

Give this one a try...good one