Just finished a 100 day burpee challenge. What next?

[Joe Spinelli]

Hey guys - some friends and I are just 2 short days away from completing a 100 day burpee challenge. The last 2-3 weeks have been tough, but I've been able to get them done day after day. Several have bowed out along the way, the first at day 17 and the most recent at day 88. It's been a real challenge, especially on days where you are a little sore, tired, busy at work, or sick. Last week I had stomach flu and the 89 burpees were a real bear.

Anyway, my question is, what should we do next? The burpees have done wonders for my shoulders, abs and chest, and I may continue to do 50 a day for a while, but we are looking for something new, so what have you done?

My weaknesses are thrusters and squats, but I'm not sure if there is something that I can incorporate every day and that I can do at home or at the gym.

Thanks.

[Richard Colon]

you have the rest of 2015.

Row 1,000,000 meters by 11:59.59s pm on 31 Dec.

[Mark E. Wallace]

Echoing the spirit of long-lost forum member Jamie Skibicki.


"What are your goals?"

- Mark

[Miles Roberts]

Originally Posted by Joe Spinelli

My weaknesses are thrusters and squats, but I'm not sure if there is something that I can incorporate every day and that I can do at home or at the gym.

Thanks.

Do walking lunges everywhere you walk. It might get weird on a crowded sidewalk, but you be you, bro.

[Michael A. Jones]

Originally Posted by Mark E. Wallace

Echoing the spirit of long-lost forum member Jamie Skibicki.


"What are your goals?"

- Mark

I'm echoing the same......If we had an understanding of your goals, we could better guide you.

Michael

[Joe Spinelli]

Thanks for the replies.

I've been thinking about my goals a lot lately and I'm still a little bit torn. I'm 43 years old and in the best shape of my life. The other day one of my coaches said "I would love to look like you when I'm 43." I think he's 23. My body fat is low and I feel great. I've got a decent 4 pack going and have pretty good work capacity for short and longer WOD's. I have muscle ups and I'm working on my handstand walk.

I'm 6'2 and right now I'm 182 lbs at 11.8% body fat. When I started 3 years ago I was 217 lbs. at 22% body fat. My strength numbers have continued to creep up even as I have lost weight in the last 6 months due to better technique and continued work on mobility and flexibility.

I'm about to do my first team competition this weekend and I have 2 more scheduled in April and May. One is an individual Masters comp and one is a 2 man team. I signed up for D2 and the weights and skills are tough enough to give me a good challenge. The D1 is just a little too heavy for me.

My lifts are still not great.
Front squat - 215
Back squat - 255
Clean and jerk - 185
Dead lift - 335
Grace - 4:35
Fran - 8:26 - thrusters are my nemesis!!!

Overall my goals going forward would be:
Continue to improve in overall fitness and mobility.
Continue making progress with my lifts
Continue to have low percentage of body fat
Increase body weight by 8-10 lbs of lean muscle to be a little bit bigger

Thanks for any help and suggestions.

[Mark E. Wallace]

If I had those goals, I would never have selected a 100 day burpee challenge.

- Mark

[Joe Spinelli]

Ha ha. Yeah well it started as 50 days and ballooned to 100 just for fun. It actually helped my shoulders and core a ton.

[Casey Dietz]

Hey Joe, judging by your numbers and what you say your weakness is, you need a squat program. There are tons online. Check out the hatch cycle, Smolov JR, or just work up to a heavy single every other day.
An anecdote about my experience with Smolov Jr.:
Upon following the Outlaw Way in the Summer of 2013. Rudy programmed a Smolov Jr back squat cycle. The work was really hard, a few dropped out to fatigue and injury, but I pressed on. When it was all said and done, my squat had ballooned from 275 to 375. I was relatively new to that much volume and was never as dedicated to squatting and squatting with good form before. So, your mileage may vary.


Just get those squat numbers up and I guarantee you thrusters will be easier. And as far as your goals go:

Continue to improve in overall fitness and mobility. A stronger base will defintely help overall fitness, and being in a deep squat position every other day is great mobility in itself.
Continue making progress with my lifts Higher squat will help deadlift, clean, thrusters, wall balls, OHS, and on and on.
Continue to have low percentage of body fat (I'm jealous) Just make sure to not calorie deficit during the squat cycle to hamper recovery and gains.
Increase body weight by 8-10 lbs of lean muscle to be a little bit bigger Squatting stimulates the biggest muscles in your body. You will definitely gain mass here. I actually got stretch marks from my Smolov cycle on my thighs from the gains.

[Clint Harris]

What should you do when finished ?
Drink a beer or two.
Then do walking lunges everywhere. That sounds like a great idea ...... I'm starting that tomorrow. Who's joining me ?