A Burpee of Our Own

I think I spent more time trying to find a new exercise than I did exercising. When everything I liked seemed to be a variation of a burpee, I finally made my own. We get sloppy very quickly on the 'bringing our legs back up' part of the burpee - sort of just swinging our feet back up.

To get a better lower body effect, I decided to:
1) squat deliberately and place my hands on the ground
2) step back on foot at a time into high plank/pushup position
3) do the push up (next time I will make them hand release)
4) step back up one foot at a time into a squat with hands on the ground
5) stand/jump up

With only a short time to workout before traveling to watch (on tv) my alma mater win the College Football National Championship on Monday night:

Stepping Burpee x 10
Pullups x 10 (-200)
Swiss Ball Crunch x 20

Stepping Burpee x 10
Pullups x 10 (-200)
Swiss Ball Crunch x 20

Stepping Burpee x 10
Pullups x 10 (-200)
Swiss Ball Crunch x 20

Not really enough, but it made me feel better about what I ate & drank while watching the game.

4 x 220

On Friday, I wanted to run four 220-yard sprints. My sprint ability is getting better, so I wanted to test it along with a solid workout.

Treadmill - 220 yds @ 7.5 mph (8-minute mile pace)
Burpees x 10
Plank x 70 seconds
Dumbbell Clean & Press x 5/5 @ 40#

Treadmill - 220 yds @ 7.5 mph
Pushups (feet on ball) x 20
Swiss Ball Crunches x 25
Sumo Deadlift High Pull x 10 @ 55#

Treadmill - 220 yds @ 7.5 mph
Pushups (hand release) x 15
Situps (on bench) x 20
Cable Rows x 25 @ 50#

Treadmill - 220 yds @ 7.5 mph
Machine Dips x 5 @ -90#
Machine Twists x 25/25 @ 30#
Pullups x 5 (-120, -130, 140 x 3)

I moved as quickly and with as little rest as I dared.
By the end I was worn out, but not beaten down.

Now, I'm on a quest for more and different exercises I can do within our gym's limitations.

Survival

Today I wanted to do things that simulated survival movements, or exhausted me, to make those things harder. Run, lift something heavy, climb, fall and get up, and, as always, abs.

The first Monday morning in January and the New Years Resolution people had swamped the place. I carved out some space and got it done.

Treadmill x 220yd @ 7.5mph
Deadlift x 5 @ 135#
Machine Pullups x 5 @ -140#
Burpees x 10
Swiss Ball Crunches x 25

Treadmill x 220yd @ 7.5mph
Deadlift x 5 @ 135#
Machine Pullups x 5 @ -140#
Burpees x 10
Swiss Ball Crunches x 25

Treadmill x 220yd @ 7.5mph
Deadlift x 5 @ 135#
Machine Pullups x 5 @ -140#
Burpees x 10
Swiss Ball Crunches x 25

I gauged it just about right. I was so exhausted I wasn't able to leave the gym for quite a while.

I have stuck to eating strictly Paleo over the past few days and I've managed to quickly lose my holiday weight gain! Back down to 276, only 2 above my low point. Must use this momentum to reach the next goal - 269.