Monday, November 7, 2011

Buck Furpees!

Today's workout: Crossfit + Spin Class + KB Challenge + Burpee Challenge

Thank you all for the awesome replies on my PR! It's incredible how some positive encouragement can make a girl feel like a celebrity glow from the inside out. I'm still cheezin'!

For the month of November, I signed up for a Kettlebell challenge with the incredible Bonnie Lang. Pretty much, 200 swings a day for the month of November. Let me just tell you - this is not an easy challenge. I'm using the 1 pood kettlebell (35 pounder) and insist on using the Crossfit swing. Which means swinging that ugly bell over my head (they coin this using full range of motion) as compared to the Russian swing (eye level or below).

Tim Ferris breaks down the beauty of the Russian swing here. Pretty much, the KB swing is the rock star of all functional movements.
Beyond fat loss, this movement will help build a superhuman posterior chain, which includes all the muscles from the base of your skull to your Achilles tendons. For maximum strength and sex appeal in minimal time, the posterior chain is where you should focus. 
I'm planning on using both Russian swings and the Crossfit swing. There is a lot of bad bro science behind the Crossfit swing, but I like the empowering feeling of swinging that bitch over my head. For the Russian's, I'll use the 1.5 Pood bell. Go big or go home. Today I did 200 CF swings. Yuck. Then, I did some burpees.

365 Day Burpee Challenge

I was invited by a Crossfit friend to take part in a year-long Burpee Challenge. Gee whiz, don't I have the greatest pals? 20 burpees for the next 365 days. The Challenge started November 1.

1. The 20 burpees must be completed everyday and should be done in a row. If you are a beginner or not in the greatest of shape, there is nothing wrong with taking a quick breather. You just cannot do 5 one hour 5 another hour etc and break them up. 

2. If you miss doing your burpees one day, you can make it up the following day. However, you cannot do your burpees in advance. For example, you cannot do tomorrows burpees today so that you can take tomorrow off. Missing a day should be a rare if not non existent occurrence. 

3. Every Monday, the challenge is a timed evolution where you will attempt to do all 20 burpees as fast as you can. See if you can beat your time from the week before or beat your buddies best time. Post your times on the wall of this event page. Strive to get better each week.

4. If you do Burpees as part of your daily workout or WOD, they can count towards the daily 20.

So, since I was a lazy punk and only ran my Half Mary on Saturday and vegged like a cripple on Sunday, I had 60 to do today. I did the first 20 in 53 seconds. I finished the 2nd and 3rd set before and after Spin class. 2nd set in 55 seconds, lastly, the 3rd set in 1:01. Not bad! I'm excited to see how quick I can crank them out over the next year.

Death by burpees it shall be!

I know I promised you a recipe, but I can't get some of the photos to upload! I'm working on it! 

Have you ever done a kettlebell swing?
I used to only be able to swing dumb bells. The smallest KB's we have at the box are 35 lbs and they're slippery as hell. I was always terrified to swing it overhead, as I didn't have any grip strength back then. Oh, those were the days! ;) It's rad to look back and see how much stronger I've become. I wanted this shirt from LifeAsRX since I first started Crossfit, but told myself I wasn't allowed to wear it until I could actually DO the movement with a REAL bell.

I bought the t-shirt version in yellow.

Have you ever done a burpee? 
I used to HATE them! Thank goodness, the more you do them, the easier they become. Promise. 


  1. I have never done a kettle bell swing, and definitely want to try! I had to do 20 burpees after reading your post and dang, they are hard!!

  2. I love the challenges!! and I totally want in! I actually have a love hate relationship with burpees. But I'm in need of a new challenge so why not take on 2? Kettlebells are by far my favorite movement ever!! And um... I'm starting tomorrow.. I have some catching up to do..

  3. I love both of your challenges! I feel like I need to take one or the other on.. both sound so fun.

  4. I've never done one of these before. I'm going to have to do some!

  5. I just started following your blog... and I love it. You are very inspirational! Count me in for both challenges. I am headed to pick up a kettle ball after work. Thanks for sharing your blog!

  6. Just came across your blog and I am loving it!! Wish I could do the burpee challange, but recovering from achilles issues.

  7. i will have to try the kettle ball swing since it looks like a great workout overall. i like doing burpees and will definitely try the challenge.

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