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10-Aug-06, 08:59 AM
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#151
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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GREAT job on the weighted pull-ups! that is quite impressive. you almost got 100lbs! WOW.
so was that last set of 13 regular pull-ups easy or more difficult after doing all the weighted ones? were you really fatigued, or did you just bust out 13 with no trouble?
nice job on the run too!
YA for mrs jdr3! I'll keep my eye out for her journal!
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10-Aug-06, 10:17 AM
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#152
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Registered User
Join Date: Apr 2006
Posts: 1,377
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Gymgirl, The first 6 or 7 felt like I weighed nothing, the last few felt like i was out of gas. The very first one I pulled and hit my chest, wish they were all that easy! I would say my form was not the greatest at the end but 13 is the most I've done in one set.
Next time on a day like that I'm going to do a 20 min HIIT for my run- If I remember......
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10-Aug-06, 10:46 AM
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#153
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,104
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That's the fun part of doing weighted pullups. When I take that weight away and do a BW set, I feel like I am going to shoot to the stars - my pull feels so strong. Ditto for doing a set of BW dips after coming off a weighted set. |
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10-Aug-06, 07:15 PM
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#154
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/10
Biked to gym
CFWU x 2
Five rounds for time of:
Run 1/4 mile: on treadmill 1% at 8.1 / 8.2 / 8.3 / 8.0-7.5 / 7.5
45 pound Thrusters, 30 reps: 30 / 15-15 / 10-10-10 / 15-15 / 15-10-5
Time: 23:28 (3:17-4:44-5:26-4:48-5:11)
Kicked my butt, legs very tiired....
About 1 1/2 hour rest then a very good Karate workout.
Last edited by JDR3; 11-Aug-06 at 12:52 AM.
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11-Aug-06, 08:32 PM
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#155
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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thanks jdr3 and pierini, for the info on the weighted pull-ups.
that thrusters,then running workout looks brutal on your legs! nice work!  : |
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11-Aug-06, 08:43 PM
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#156
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/11
Biked to gym
CFWU x 2 -dips,pushups
"Elizabeth"
21-15-9 reps of:
Power Clean 135 pounds: 11-10 / 15 / 9
Ring dips:sub dips 42-30-9: 10-6-5-4x3-3x2-2x2 / 5x3-3x3-2x3 / 3x6
Time 21:34
Should have done some warmup power clean, form was sloppy on first rd.
Much better pulls on next two rds and I thought easier. Dips.....I do them as fast as I can...thats about all I got to say on them.
Last time did 3 to 1 ring dips-will stick with 2 to 1 until my rings show up!
Need to go back and look at time for when I did 2 to 1 on dips for comparison,will edit.
Did on 4-5-06
Time 26:04
Last edited by JDR3; 11-Aug-06 at 08:55 PM.
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11-Aug-06, 09:15 PM
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#157
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Registered User
Join Date: Apr 2006
Posts: 1,377
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Gymgirl, I can't tell you how bad I was sucking air on the run/thruster wod!!!
Longer recovery time than I would like to admit.
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12-Aug-06, 03:04 PM
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#158
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/12
Another very good Karate workout this morning
Rest day for CF. All ,have a good weekend.
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13-Aug-06, 11:33 PM
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#159
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/13
CFWU x 2
Overhead squat 3-3-3-3-3-3-3 reps
50-60-70-80-90-105-115
Most OHS I have done (for weight) at one time, so made sure good form.
All squats to 18 inch bench, will definitely go heavier next time.
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14-Aug-06, 09:01 PM
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#160
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/14
Biked to gym
CFWU x 2
Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups: Palms facing me, legs in the seated position
6 rds.
Good workout. But, people in the way from the get go today, warmup went slow, finish first set of high-pulls and all the sudden both pullup bars are unavailable. Bad start-felt behind and rushed throughout.
Mentally tough today
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15-Aug-06, 09:21 AM
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#161
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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nice work, JDR3. I bet those L pull-ups are really hard.
monday's suck at the gym, too many people.
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15-Aug-06, 11:35 PM
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#162
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/15
Karate workout, then over to gym
CFWU x 2 -situps, back extensions
For time:
50 Back Extensions: 20-10-10-10
50 Sit-ups: same
40 Back Extensions: 20-10-10
40 Sit-ups: 10-10-10-10
30 Back Extensions: 20-10
30 Sit-ups: 10-10-10
20 Back Extensions: 20
20 Sit-ups: 10-10
10 Back Extensions: 10
10 Sit-ups:10
back extensions on 45 degree roman chair,
sit ups on 30 degree decline reaching back over head and then up touching ankle pad.
Time 20:42 (5:51-6:20-4:27-2:43-1:20)
As always, a tough one. Stomach very tight, butt and back of legs smoked.
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16-Aug-06, 11:18 PM
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#163
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/16
Rest day
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18-Aug-06, 01:22 AM
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#164
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Registered User
Join Date: Apr 2006
Posts: 1,377
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8/17
Karate workout and then straight to gym
For time:
50 Wall- ball shots- 35/15 - 2:10
50 L Pull-ups-broken- 7:27
35 Wall- ball shots- 20/15 - 2:01
35 L Pull-ups- broken - 6:44
20 Wall-ball shots- unbroken - 1:10
20 L Pull-ups- broken - 4:26
Time 24:01
20 pound wallball
Palms facing myself and knees bent the best I could on pullups(stomach muscles still sore from last wod). Stomach muscles definitely engaged for all pullups. Mostly sets of 3's. One hour later my stomach was still quivering.
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18-Aug-06, 01:37 AM
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#165
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,104
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Abra kadabra, the double post is gone.
I stayed up late tonight to read your WOD. Nice.
Rest on Friday and be strong for Saturday morning. Osu!
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