It's Time for a Burpee Challenge

I am presenting a Burpee Challenge, starting Sunday, Jun 3rd 2012 and ending on Saturday, August 11th 2012. The format will be based on weekly totals, instead of daily totals as in the past. This will allow you to plan your rest days more easily I believe. The challenge goes as follows:

1. Week one starts on Sunday, June 3rd. The total for the week is 150 Burpees.
2.  Perform these in whatever format that you wish, whether it's all at once or breaking them up over the course of the week. 
3. Each successive week the required total goes up by 50, i.e. week 2 total is 200, week 3 is 250 etc, until week 10 when the total will be 600.
4. Burpees performed during workouts count toward the weekly total.
5. Burpee overages cannot be rolled into the following week.
6. If the weeks required burpees are not completed, they must be made up in the following week, in addition to that weeks burpees
7. This is the accepted burpee form:  

Benefits of participating in challenge are increased fitness levels, core strength, mobility and a reduction in body fat.  Even if you doubt your ability to complete the challenge, you have nothing to lose and a lot to gain by at least trying. And be sure to follow Body Focus Fitness & Performance on Twitter and Facebook.  You can post updates about your progress and see what others have to say about theirs. Good Luck!

 

The Workout for Thursday May 31st

5 Pull Ups
50 Jump Rope
25 Squats

10 Pull Ups
100 Jump Rope
50 Squats

15 Pull Ups
150 Jump Rope
75 Squats

20 Pull Ups
200 Jump Rope
100 Squats

25 Pull Ups
250 Jump Rope
125 Squats

The Workout for Wednesday May 30th

Burgener Warm Up:

3 Hang Pulls
3 Hang High Pulls
3 Muscle Snatch
3 Snatch Landing
3 Snatch Drop
3 Hang Power Snatch

Rest one minute, then perform the following without pause:

Barbell Complex #1
1 Deadlift
1 Romanian Deadlift
1 Romanian Deadlift High Pull
1 Hang Power Clean
1 Front Squat
X5
3 Cleans

The Workout for Tuesday May 29th

Six rounds

Run one lap around the building (250 yards)

20 Pull Ups

20 American Swings

Memorial Day Workout

Kettlebell Version of Crossfit Hero WOD "Randy"

For time: 75 Kettlebell Snatches each arm 35lb men, 26lb women

Rest 5 minutes

Then...

Crossfit Hero WOD "JT"

For time:

21-15-9

Handstand Push Ups (modify if necessary)

Ring Dips (bar or parallette dips if no rings available)

Push Ups

The Workout for Friday May 25th

Five Rounds

5 Get Up Push Up w/Dumbbell each side

10 Snatch/Windmill on one knee w/Dumbbell each side

10 Reverse Jack Knives

100 Jump Rope

The Workout for Thursday May 24th

5 Overhead Squats

5 Floor wipers

5 Hang Snatches

5 Windshield Wipers

5 Power Snatches

X5

The Workout for Wednesday May 23rd

Four Rounds

10 Chin Ups

20 Step Ups each leg

30 Hammer Drives

20 Push Ups

30 Wall Ball

20 Squat Thrusts

The Workout for Tuesday May 22nd

Five Rounds With Two Dumbbells

5 Cleans/5 Split Jerks
20 Anchored Hip Raises

Five Rounds With One Dumbbell

10 Snatches each side
20 Mountain Hoppers

Five Rounds With One Dumbbell

5 Split Snatches each side/10 Squat Jimps

By the way...

Today's workout is for time. Start the stopwatch and go through as fast as excellent form will allow. Feel free to post your times.

The Workout for Monday May 21st

10-9-8-7-6-5-4-3-2-1

Clean High Pull

Toes-to-Bar

Dips

The Workout for Saturday May 19th

10-9-8-7-6-5-4-3-2-1

Barbell Thruster

Burpee

Pull Up

The Workout for Friday May 18th

3 Rounds

20 Snatches each side

20 Figure 8 Squats

10 Reverse Lunge Presses each side

10 Lunge Chops each side

5 TGU each side

The Workout for Thursday May 17th

40 seconds work, 20 seconds rest.
Perform each circuit three times non-stop before moving to the next.
One minute rest between circuits

Circuit #1

Ab Wheel

Rope

Wall Ball

Circuit #2

Deck Squat

Mountain Climber

Slam

Circuit #3

Sit Up Slam

Squat Thrust

Thruster

The Workout for Wednesday May 16th

Five Rounds

DLHP/Clean x 5

Hang High Pull/Hang Clean x 5

Power Clean/Hang Power Clean x5

Front Squat/Reverse Lunge x 5

Push Press x 5

The Workout for Tuesday May 15th

10 Rounds

10 Push Ups

20 Squats

20 Belly Busters

100 Jump Rope

The Workout for Monday May 14th

15-12-9-6-3
Muscle Snatches
Hang High Pull
Power Snatch

3-6-9-12-5
Snatch Grip DLHP
Overhead Squats
Hang Snatches

The Workout for Saturday May 12th

5 Deadlift

1 Sled

5 Pull Ups

The Workout for Friday May 11th

Three Rounds

10 Kb Snatches each side

10 Dips

10 Kb High Pulls each side

10 Shooters Push Ups

10 Kb Cleans each side

Then...

Tabata Lunge Chops

The Fountain of Youth

According to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King's College in London, exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.

Here's the study in a nutshell:
• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
• Once a telomere gets too short, that cell can no longer divide.
• Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
• The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
• It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
• People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
What does this mean to you? Workout frequently, workout hard and the fountain of youth is literally at your fingertips!

The Workout for Thursday May 10th

Keyna's Last Workout 
(Well for now at least)

4 Rounds

One lap around the building

25 American Swings

25 Hammer Drives

15 Burpees

5 Turkish Get Ups each side

10 Toes to Bar

5 Cleans

The Workout for Wednesday April 9th

Four Rounds

45 seconds work, 15 seconds rest

Squat Thrust/Side Hop

Tuck Jumps

Ski Hops

Mountain Climbers

Split Jumps

Burpees

The Workout for Tuesday May 8th

Use a barbell, two dumbbells or two kettlebells

10-9-8-7-6-5-4-3-2-1

Squat Press
Deadlift High Pull
Clean
Snatch

GearFFIT Monday: Grip or Slip

You grab a barbell. You swing a kettlebell. You hang from a pull up bar. These activities all have one thing in common: a secure grip is needed to safely and effectively execute them. And when you're deep into a workout, with the sweat pouring your grip can become a tad suspect. So what does one do when the bar is slick and the grip is failing? Many will don gloves in an attempt provide grip and protect their hands, but is this best solution? While gloves will undoubtedly protect your hands, the padding in the palm alters the diameter of your grip leaving you with more of a finger based grip than a palm based one. Now if you are doing pressing movements that doesn't present much of a problem, but if you are pulling a barbell or swinging a kettlebell then that finger based grip will start to fail in short order.

Enter chalk. Chalk is probably most seen by the general public in gymnastics competitions where you never see a participant mount an apparatus without first stopping at the chalk bucket, and for good reason. Chalk absorbs the moisture on your hands so you don't have to worry about slippage, and unlike gloves, there's no obtrusive padding to interfere with the natural diameter of your grip so you will have a safe, secure hold on that barbell, kettlebell or pull up bar every time. And with a more secure grip you can concentrate on the workout itself and lift with confidence. "What about the mess", you ask? Efforts have been made by manufacturers of chalk to reduce the amount of "dust" their products leave behind making clean up minimal and easy.

Chalk is relatively inexpensive and can be found at many places online including Amazon.

So ditch the gloves, start using chalk and get a grip on your workouts.

~Kevin

The Workout for Monday May 7th

21-18-15-12-9-6-3

Modified Pull Ups

Hip Raises

Push Ups

Sit Backs

Belly Busters

Run the Stairs

The Workout for Friday, May 4th

<p>9 Deadlifts<br> <br/> 7 RDL<br> <br/> 5 Hang Power Cleans<br> <br/> 3 Front Squats<br> <br/> 1 Clean<br> <br/> AMRAP 25 Minutes</p> <br/>

The Workout for Friday May 4th

9 Deadlifts

7 RDL

5 Hang Power Cleans

3 Front Squats

1 Clean

AMRAP 25 Minutes

The Workout for Thursday May 3rd

Four Rounds

10 Deadlifts

25 Sledgehammer each side

25 Squats-to-Ball

25 Hammer Drives

25 Step ups each leg

The Workout for Wednesday May 2nd

10 Kb Clean and Jerks each side

10 Kb Rows each side

20 Push Ups

10 Kb High Pulls each side

10 Super Planks

10 Snatches each side

Four Rounds

The Workout for Tuesday May 1st

Three Rounds

3 Turkish Get Ups each side

10 Side Slams each side

5 Side Plank Snatches

20 Slams

10 Get Up Sit Ups

20 Wall Ball

Then...

Tabata Kb Thrusters