JDR3 2006 workouts

What methodology do you use to choose your weight for your CF workouts. Obviously you aren't lifting at maximum or you wouldn't be able to do what you do with rounds for time... do you choose a percentage of your 1RM or your 12RM or what???

[JDR3]

Hi V
If I can do the workout as listed, I will. If not, I usually decide on the weight I will use after I warm up. On the ones I can't do the movement or don't have the equipment I will use the recommended CF substitute or modify as needed to get it done. Not scientific but works for me.
Here is todays WOD:

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

And what I did.
Gym does not have rower.

1/25
1/4 mile warmup
CF warmup
Sumo Deadlift High Pull / thruster warmup

Five rounds for time of:
70 pound SDHP; 30 reps
115 pound thruster, 7 reps

Time 19:29

1/4 mile run

Originally Posted by JDR3

Not scientific

So???

Originally Posted by JDR3

but works for me.

Most important.

Impressive work...well done.

[JDR3]

Thanks V

1/26
Evening Karate workout

[JDR3]

1/27
CFWU

All singles today

Power Clean, 1 rep - 215
Bench press, 1 rep - 225
Overhead squat, 1 rep - 115

Happy with the PC
Stopped at 225 on bench, a little pain, happy to be able to do the movement again
OHS - need to be able to drop the bar on this one, can't, so stopped.

[JDR3]

1/28
Evening Karate workout

[JDR3]

1/29
No workout - lazy

1/30
1 mile run - felt pretty good for a change
CFWU
BS wu

Back Squat 1-1-1-1-1-1-1 reps
275 - 315 - 335 - 335 - 335 - 335 - 335

Light bench press

Three rounds of:
70 pound Power snatch, 7 reps
45 pound Snatch balance, 7 reps
45 pound Overhead squat, 7 reps

[JDR3]

1/31
Morning 4 mile bike trail ride with dog.

To the gym at 3pm

1 mile @ 6.8
1/4 x 6 @ 7.5 - 7.8 - 8.0 - 8.1 - 8.2 - 8.3
3.25 mile total

wu

Bench Press; 10 reps
45 - 70 - 95 - 115 - 135

Originally Posted by JDR3

1/31
Morning 4 mile bike trail ride with dog.1 mile @ 6.8
1/4 x 6 @ 7.5 - 7.8 - 8.0 - 8.1 - 8.2 - 8.3
3.25 mile total

Soooo looking forward to being able to do that again. Not to actually doing it but ya know...to the ability. Gotta do it to be able.

Nice work.

[JDR3]

Thanks V!

2/1
Worked late

2/2
Evening Karate workout

[JDR3]

2/3
no workout

2/4
Evening Karate workout

[JDR3]

2/5
1/2 mile wu
Thruster wu

Five rounds of:
135 pound Thruster, 5 reps
4 Muscle-ups; sub pullup/dips - 3/3 = 1 mu
Run 400m

[JDR3]

2/6
Morning Karate workout

4 mile bike trail ride with dog

To the gym at 5pm

Five rounds of:
Run 400 meters: 6.8 - 7.0 - 7.2 - 7.5 - 8.0
30 Thrusters; 45 pounds
30 Walking Lunges

[JDR3]

2/7
1/2 mile wu

7 rounds of:
15 sit-up
15 Back extension
15 Knees to elbow
15 100 pound Stiff legged deadlift

Time 43:00

[JDR3]

2/8
CFWU x 2

Dead-lifts; 5 reps
135 - 185 - 225 - 275 - 315 - 365x3 - 405x1 - 315 - 315 - 225x1

CFWU