JDR3 2006 workouts

[JDR3]

Thanks, wod was not pretty! Wallballs almost seemed enjoyable after the pullups! Sick isn't it..........

[gymgirl]

Originally Posted by JDR3

One hour later my stomach was still quivering.

i bet! wow those L pull-ups must be so hard if they made wallballs almost enjoyable. great job jdr3!

[JDR3]

8/18
CFWU x 2

Shoulder Press 3-3-3-3-3-3-3 reps
No push pressing or jerking.

75-95-115-135-125-125-125

More of a stretching workout than anythng, the situps in my warmup just plain hurt. Will go for weight on this next time.

Get to bed so you'll be strong for tomorrow morning. Tell Mrs. no-frills no monkey business tonight, because it will make for weak legs, and weak legs equals weak karate.

See you in the morning.

[JDR3]

8/19
Karate testing today. Felt good, but a lot of room for improvement.
Already have goals in mind.

Some lunch, hour break then over to the gym

CFWU x 2

For time:
95 pound Squat clean, 21 reps: 11/10 - 3:31
42 Back extensions: 15/15/12 - 2:07
95 pound Squat clean, 15 reps: 10/5 - 2:29
30 Back extensions: 10/10/10 - 1:51
95 pound Squat clean, 9 reps: 1:34
18 Back extensions: 10/8 - 1:14

Time 12:49

With 95 lbs. my form was much better than with the 135 in another wod, made some adjustment an hope I can do them with heavier weight.

My lower back and quads are tight from all these back extensions!!
From the way it sounds on CF there will a lot more in the future.....
can't wait.

[JDR3]

8/20
rest day-1.75 mile walk with Wife and dog

8/21
Biked to gym

CFWU x 2 -pullups

Three rounds for time of:
100 Sumo Deadlift high pulls 45 lbs.:25x4/20x2-15x2-10x3/10x10
20 Pull-ups:4-3-3-3-2-3-2 x 3
30 Box jumps, 20 inch box: 10-10-10 x 3

Time: 39:39
----sdhp---pu--jumps
rd1-4:36/2:51/2:37
rd2-7:50/3:26/3:15
rd3-9:25/2:42/2:52

Happy with pullups and box jumps
Will get mentally tougher on the Sumo's from now on, need to push myself.
Goal to keep 100 sumo's to under 7 min.
Good effort, very tired

[gymgirl]

ver nice work jdr3. those SDHP right into pull-ups SUCK. i don't know how you can do 100 in 4min! :

[JDR3]

Gymgirl, you're right about the pullups, my forearms were just dead!
First rd performance was good on sumo's, but got whipped after that.
I'm sure I'll get another shot at them soon.

[JDR3]

8/22
Karate workout then straight to gym

CFWU x 1 -dip,pushups
(tweaked shoulder on dips last workout so there out until better)

Deadlift warmup: 135x3/185x3

Deadlift 3-2-2-1-1-1-1-1-2 reps
225-275-295-325-345-375-395-425pr-325

Note: I had the weight elevated 4 inches off the floor. With the weight on the floor my back is curved not arched due to lack of ankle flexibility. Much safer starting position for me.
Stopped at 425, I think I could go about 30lbs. more, will see next time. Last time max was 405
Then did 225 x 4 off floor to work on form.

Two rds of:
1/2 mile run
15 back extension
15 situps

Time 11:38

[tim_mcf]

Nice job on the PR.

Hey Mr. CrossFit,

For being current, you have a great WOD to look forward to. I'm looking forward to reading your report. Your favorite exercise, burpees, is on the menu.

[gymgirl]

Originally Posted by pierini

Hey Mr. CrossFit,

For being current, you have a great WOD to look forward to. I'm looking forward to reading your report. Your favorite exercise, burpees, is on the menu.

ha i saw that one this morning and thought of jdr3 too. i know how much he loves burpees! definitely will be checking back tonight for your post. oh and good luck.

[JDR3]

8/23
Biked to gym

CFWU x 2 -dips,pushups

Five rounds for time of:
20 Burpees: 10-10 x 5
10 presses 100 pounds: 10 / 8-2 / 4-3-3 / 6-4 / 6-3-1
Run 1/4 mile: 1:55 / 2:00 / 2:15 / 2:15 / 2:15

Time: 39:22
----Burps-Press-Run
Rd1-1:54--0:58--2:55
Rd2-2:42--1:37--2:53
Rd3-3:31--2:27--2:49
Rd4-3:33--1:51--3:05
Rd5-3:28--2:45--2:52

Alright, first the burpees. Nasty as always, did them in 10's with about 10 to 15 sec rest between. Pushup and jump got very tough!

Presses, very hard after Burp's, shoulders just dead. 100 lbs. was right weight if not a little heavy, wanted to use my legs badly but stayed focused.

The run times are right, the additional time is from transitioning across the gym and of course sucking air!!! For me the run was a chance to recover a little bit. The last one, legs were very heavy.

Happy with my time and effort.
Pierini and Gymgirls post a little extra motivation.

As a note it may be the slowest time posted on CF. That doesn't bother me, it just amazes me how fast people get though these WOD's.

[gymgirl]

wow, that is so impressive. i would have puked after all of those burpees. great job! yeah don't worry about having one of the slower times on crossfit, you are doing fantastic. those people are just crazy! i still cannot belive they get like 25 rounds on cindy or mary,seriously who ARE these people!?

again, fantastic work i bet you will feel it tomrorrow.

[.V.]

Originally Posted by JDR3

Note: I had the weight elevated 4 inches off the floor. With the weight on the floor my back is curved not arched due to lack of ankle flexibility.

You know - that's not a bad idea. I know some folks do their SLDL that way for safety. Since it's really a hamstring exercise they put the bar in a rack set at mid-shin height this hits the hams and takes the stress off of the lower back. If you are doing SLs you may even think about setting the bar at that height. And some powerlifter is going to hunt me down and beat me up for even thinking that, let alone suggesting it.

Conventional deadlift on the other hand, I really believe should be done from the floor - dropping the weight like you did is a good start to good form. Then make sure that each rep is a single - it's a deadlift that means lifted dead from the floor, not touch and go or from a support. Start with your feet and the comforatable distance apart, bend over and grip the bar then drop your butt to the floor, looking forward, head up...don't look down at the floor or the bar - like in the bottom of a true deep oly style squat. This allows you to keep a good arch in the lower back and make the pull without stressing and injuring it. I'm good at injuring my back (really my SI) so I'm learning all I can about lifting without injury - even that means lifting weights so light that most 12 year old girls would be ashamed of.

Oh, yeah if you can find them and justify the expense for something that will only be worn in the gym, a good pair of olympic lifting shoes are nice to have. They give a solid base so your feet don't roll in the lift causing back injury and simulate putting plates under your heels to make up for the lack of ankle flexibility.