Maiko’s Birthday Workout!
30 minute Ladder up on the minute:CleanBurpeePullup
This seems really slow and boring at first, but builds a lot of momentum. By the last round, sets of 10 cleans, 10 burpees, and 10 pullups is no joke.
As predicted, traps are a bit sore, but not as sore as they were after the KB swings ladder last week.
Thanks for the b-day workout Tom!! 😀
I’m feeling alright surprisingly. The only thing remotely sore are the traps but it’s not paralyzing at all.
Not sure if you guys still do this but oh well:
I used 95# for the power cleans but couldn’t get beyond 7 reps, but I continued on with the burpees and pull-ups. Clean reps dropped to 6, then 4, then 3 failed attempts. I haven’t done that many kipping pull-ups in ages and they became an issue towards the end, so the burpees were my rest. I can’t believe I just wrote that…
Again thanks for letting a gal celebrate a birthday the only way she can (& wants to)! 😛
and I’m digging the afro-action shots.
I know this is short notice, and our place is off the beaten path (read as “the hood”), but Doron and I are having a get together at our place tonight.
1265 Oates St NEWashington, DC 20002 USWhen: Friday, May 21, 6:00PMPhone: 2024682618; 2022776282Stop by after work for a drink, a chat and check out our new diggs.Kids and dogs welcome but not required.
We’d love to see you all if you can make it.
Hey folks! Looked like an excellent workout yesterday! Think I might give this one a whirl after work.
Happy birthday Maiko!! That sounded like a great workout.
Nice to see lots of comments on the blog too!!
What did you guys do Tuesday?? Where’s the blog entry?
How did this work? Did you do 1 clean, 1 burpee and 1 pull up the first minute; 2 of each the second minute, etc? Or did you do one minute for each exercise so there were be 10 rounds total?
Thanks Steph! 😀
Peter – the latter!
You start with 1 rep for the first minute for all three movements and increase the reps by one for every new minute:
1min – 1 clean, 1 min – 1 burpee, 1 min – 1 pull-up 1 min – 2 cleans, 1 min – 2 burpees, 1 min – 2 pull-ups, etc, etc
Work up to completing 10 reps within a minute for each of the three movements, or die trying like I did 😛
Hope this made some sense!
Basically what Maiko is saying is that there were a total of 30 minutes:
min 1: 1 cleanmin 2: 1 burpeemin 3: 1 pull-upmin 4: 2 cleansmin 5: 2 burpeesmin 6: 2 pull-upmin 7: 3 cleansmin 8: 3 burpeesmin 9: 3 pull-ups...min 28: 10 cleansmin 29: 10 burpeesmin 30: 10 pull-ups
I used 105 on the cleans. For me the pull-ups felt like the rest even though I had to break them up quite a bit.
looks awesome! sorry I wasn’t there to enjoy, but as promised Maiko, I will hit this one up when I get back. Definitely one of the best CFDC B-day WODs I can recall – very appropraite considering the lady in question!!