Fatty McLovehandles' Big Adventure...

[Lawrence "Bo" Boland III]

Originally Posted by Mike Kerce

Warmup:
500m row
20x: wallball, pushups, pullups, situps, back extensions

WOD:
5-5-3-3-2-1-1-1-1 Push Jerk
45x5, 95x5, 115x3, 135x3, 155x2, 175x1, 195x1, 205x1, 215x1, 225 (F), 225 (F)
215 is a PR...another lift we don't do that often...i see big room for improvement here but it's a good start.

"Griff"
run 800m
run 400m backwards
run 800m
run 400m backwards
Time: 22:13...brutal.

have a good weekend folks!

Mike, it's been awhile since I've commented on your log... but holy cow man. Is this 2 separate days? Thats quite a bit of work! Thats one hell of a Push Jerk too. I did Push Jerk 3-3-3-3-3 not too long ago... and man does it pain the wrists to bring a heavy load back down into the rack. I bet 1RM jerks are nice... just toss'em on the ground!

Keep up the good work dude.

[Mike Kerce]

Thanks Gordon and Bo! yeah front squats and push jerk back to back was a big pain in the wrists and kind of awkward but it was good to get a baseline on both.

Warmup:
run 400m
2x: 15 med ball cleans, 10 OHS w/ PVC, 10 pushups, 10 back extensions, 10 KTE

WOD:
3 rounds, timed individually:
500m row
21 kb swings (53#)
15 push press (95#)
Times: 4:46, 5:12, 5:16
missed a PR on 500m row by 1 second!

Burpee Challenge (make up days 14, 15 and 16) Day 17: 62 Burpees! that makes the burpee total so far 212. i can say, though the number is getting harder, the burpees themselves are getting easier. i did my 17 in warmup and then the make up 45 post WOD and ripped through them pretty quick (well, for me!) hope i can keep it up!

[Mike Kerce]

warmup:
400m run
3x: 5 pullups, 10 pushups, 10 situps, 10 squats

WOD:
5 rounds:
5 squat snatch 75#
10 overhead sqauts 75#
15 V-Ups
20 pushups (mod)
Time: 18:15

Burpee Challenge Day 18: 18 Burpees!

[Gordon Cooke]

Originally Posted by Mike Kerce

warmup:
400m run
3x: 5 pullups, 10 pushups, 10 situps, 10 squats

WOD:
5 rounds:
5 squat snatch 75#
10 overhead sqauts 75#
15 V-Ups
20 pushups (mod)
Time: 18:15

Burpee Challenge Day 18: 18 Burpees!

That looks like a pretty tough WOD, Mike. And to finish it off with 18 burpees makes it just plain beastly. Great job, as usual

[Mike Kerce]

thanks Gordon! yeah the WODs this week have eaten me alive!

warmup:
20 wall ball, 20 ring dips, 20 situps, 20 back extensions

WOD:
AMRAP 12 minutes:
5 Deadlift 235#
10 Burpees
i got 6 rounds + 2 deadlifts. the 60 burpees will cover day 19 of the burpee challenge.

One Mile Run for time: 13:38
absolute garbage time, i know...but after this WOD, i had nothing in the tank. actually, i bust out at the front of the pack for about 100m then absolutely crashed into the wall. back, shins, calves...everything broke down. still have to keep pushing hard to get that mile time under 10:00.

i can tell i'm getting faster in short bursts - the past three days i've gotten through the first round ahead of everyone...but i'm still burning out very quick. people catch me by the 2nd round, and by round 3 they're past me, by round 4 they've lapped me. i know that's not going to get much better at my current weight, so i had a long talk with my wife about what i need to do tonight. i've just got to man up and stick to a diet and start pushing myself harder, in-WOD and adding in some serious endurance work. any suggestions? thanks in advance!

[Andy Gann]

Originally Posted by Mike Kerce

thanks Gordon! yeah the WODs this week have eaten me alive!

warmup:
20 wall ball, 20 ring dips, 20 situps, 20 back extensions

WOD:
AMRAP 12 minutes:
5 Deadlift 235#
10 Burpees
i got 6 rounds + 2 deadlifts. the 60 burpees will cover day 19 of the burpee challenge.

One Mile Run for time: 13:38
absolute garbage time, i know...but after this WOD, i had nothing in the tank. actually, i bust out at the front of the pack for about 100m then absolutely crashed into the wall. back, shins, calves...everything broke down. still have to keep pushing hard to get that mile time under 10:00.

i can tell i'm getting faster in short bursts - the past three days i've gotten through the first round ahead of everyone...but i'm still burning out very quick. people catch me by the 2nd round, and by round 3 they're past me, by round 4 they've lapped me. i know that's not going to get much better at my current weight, so i had a long talk with my wife about what i need to do tonight. i've just got to man up and stick to a diet and start pushing myself harder, in-WOD and adding in some serious endurance work. any suggestions? thanks in advance!

Yo - I've got some advice for ya. First - DO stick with the diet as best you can. Second - DO keep pushing as hard as possible in-WOD, remember, train intensity. Third - DON'T add in endurance work. Why? Because a strong push to your limits in a WOD whether it be absolute strength or glycolitic threshold is enough stress to cause adaptation ... assuming that you are doing what you need to recover - namely, sleep and eat.

At your level - if your body shuts down in a mile time trial after a 12 minute amrap ... maybe you shouldn't be doing the mile time trial? I always read your log and you have an insane work ethic, I would be careful to not overtrain.

Just do what your affiliate says to do - give it all you got. Don't worry about adding more stress in order to 'get better'. Just do what they say, do it as hard as you can, then, sleep and eat well.

That's my .02.

3-2-1 GO!

[Mike Kerce]

as always, great perspective, Andy, thank you. i'm getting bogged down in numbers when the real point is to just to give 100% no matter what the WOD. the mile is just extra frustrating because i can't seem to make any progress with running. i think wanting to add in extra work is half because i want to get better and half because i just really love doing crossfit seriously...if i could do it all day i would. the key for me is just what you said - i've GOT to stick to a diet, and i've really got to work mentally on pushing through when i want to slow down and take rests. 12 minutes is only 12 minutes. thanks again...i've been struggling this week with feeling down about being the last guy to finish metcon and endurance stuff...but i have to keep things in perspective...i'm still a 270 lb guy and it's really pretty amazing i've come such a long way that i can even DO these things, much less be worried about how fast i do them!

oh and i forgot in my post to note that post WOD i did the following:

2 x 10 pullups (green band - trying to get work on the green band to move down from the black)
2 x 10 GHD situps
1 x 10 ring pushups
then about 7 hand stand holds and attempts at an HSPU - getting close! finally did a handstand for my wife so she believes me now

[Mike Kerce]

Warmup:
500m row
3 x: 5 pullups, 5 ring dips, 10 situps, 10 back extensions, 10 squats

WOD:
50 squat cleans with 3 burpees every minute on the minute.
Time: 17:38...the picture below says it all.

After about 10-15 minutes of full on pass out recovery...

10 x 50m sprints
800m run

the 45 WOD burpees took care of Burpee Challenge Day 20.

[Gordon Cooke]

Originally Posted by Mike Kerce

Warmup:
500m row
3 x: 5 pullups, 5 ring dips, 10 situps, 10 back extensions, 10 squats

WOD:
50 squat cleans with 3 burpees every minute on the minute.
Time: 17:38...the picture below says it all.

After about 10-15 minutes of full on pass out recovery...

10 x 50m sprints
800m run

the 45 WOD burpees took care of Burpee Challenge Day 20.

A picture speaks a thousand words, Mike Great job You keep on killing those workouts!!!!

[Mike Kerce]

Burpee Challenge Day 21: 21 Burpees!