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09-Sep-06, 04:21 PM
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#211
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Registered User
Join Date: Apr 2006
Posts: 1,334
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9/9
Rest day today
Went and got my body fat checked this morning which took longer than I had hoped.
Missed Karate workout and hill run with Pierini, which I'm sure I'll hear about!
Anyhow, got weighed in water(offical name is hydrostatic weighing) and body fat is 14.8%.
Good results, weight and body fat are were I want to be and stay. Bwt 242
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Last edited by JDR3; 09-Sep-06 at 04:37 PM.
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09-Sep-06, 09:24 PM
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#212
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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great job. i think cindy is one of my favorite x-fit workouts. glad to hear your shoulder thing isn't anything serious.
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10-Sep-06, 04:43 PM
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#213
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Registered User
Join Date: Apr 2006
Posts: 1,334
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9/10
Biked to gym
Short warmup
Filthy Fifties For time:
50 Box jump, 24 inch box-2:41 (20-15-15)
50 Jumping pull-ups-1:59 (25-10-15)
50 Kettlebell swings,35 pounds-2:47 unbroken
Walking Lunge, 50 steps-2:31 unbroken
50 Knees to elbows-7:30 (10-5-5-5-4-4-4-4-3-3-3)
50 Push press, 45 pounds-3:13 (25-10-8-7)
50 Back extensions-3:15 (20-10x3)
50 Wall ball shots, 20 pound ball-5:19 (10x5)
50 Burpees-11:48 (ugly.....very ugly)
50 Double unders-4:34 (10x5)
Time 45:40
7:21 faster than last time.
Burpees were very sloppy, not as well done as last time.
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10-Sep-06, 07:02 PM
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#214
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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ah the filthy fifty! i saw that this morning and really wish i could do it. looks like fun! great improvement on your time!
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10-Sep-06, 10:32 PM
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#215
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,880
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Nice nice job. I "love" that workout.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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11-Sep-06, 01:15 PM
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#216
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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Quote:
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Originally Posted by tim_mcf
Nice nice job. I "love" that workout.
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i bet you guys really love this workout! i found this in the comments on xfit. lol
i have an idea for a new filthy 50
50 minutes of watching favorite football team
50 potato chips or nachos
50 oz of favorite beverage
50 minute nap between game
50 minutes of other games
50 more oz of favorite beverage
50 wings
50 minutes of looking up fantasy stats
50 more minutes of napping b4 sunday night game
50 more oz of favorite beverage
(hydration is important)
Comment #45 - Posted by brian t at September 10, 2006 07:26 AM |
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11-Sep-06, 09:16 PM
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#217
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Registered User
Join Date: Apr 2006
Posts: 1,334
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I think that has to get in the rotation! Hell, I might even settle for the naps!!!
9/11
CFWU x 2 -dips,pushups
Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps
95-115-135- 115x7 set
No spot and wish I could just drop the weight. All down to 17 inch box.
Four rds for time:
1/4 mile run: at 1% @ 7.5-8.0-8.5-9.0
10 knees to elbows: dead stop a bottom
10 situps
10 back extensions
Time: ? - no breaks, felt fast
1/4 mile cool down at 7.0 |
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12-Sep-06, 11:49 PM
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#218
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Registered User
Join Date: Apr 2006
Posts: 1,334
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9/12
Biked to gym
CFWU x 2 -dips,pullups
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Sub: 30 rds for time of:
4 pullups: 4 x 8 / 2-2 x 22
4 assisted dips:unbroken-1st 10 rds @ 100/ 2nd 10 rds @ 90/ 3rd 10 rds @ 80
Time 26:32
Happy with the effort. Was not sure how dips would go with the sore shoulder, but this turned out to be a good wod. I started with the 100 off to get my shoulder nice and loose. I found at this weight I had almost full range with no pain. The last 3 rds at 80 off were hard, but from fatigue not pain.
So dips are back in my warmup, but on the assist machine and will build back up to regular dips and on to the rings!
Karate workout after.
Last edited by JDR3; 12-Sep-06 at 11:52 PM.
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13-Sep-06, 04:31 AM
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#219
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,467
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Hey JDR - great time! Can u do even one muscle up or have u ever tried?
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13-Sep-06, 09:24 AM
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#220
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Registered User
Join Date: Apr 2006
Posts: 1,334
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Minime, I have tried on the pullup bar, and could not do it. I have finally gotten my rings so that will be a goal. |
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14-Sep-06, 07:51 PM
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#221
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Registered User
Join Date: Apr 2006
Posts: 1,334
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9/13
Rest Day-- OK, 3 hours yard work.
9/14
Biked to gym
CFWU x 2 -dips,pushups
Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang power clean
100 pound Presses
185 pound Deadlift
Assisted Dips, 80 off: 2:1 (42-30-18)
Time 30:49 - Rd1: 12:55 / Rd2: 11:24 / Rd3: 6:30
Tough one, 14:01 of the time was on dips.
Karate workout after.
Last edited by JDR3; 14-Sep-06 at 10:44 PM.
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14-Sep-06, 09:54 PM
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#222
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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good job jdr3! that looks like a really tough one! you did great. hope the shoulder is feeling better.
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14-Sep-06, 10:57 PM
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#223
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Registered User
Join Date: Apr 2006
Posts: 1,334
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Thanks Gymgirl, Shoulder is more fatigued than sore so I think its getting there. Of course not as fast as I would like but will try to stay smart and not do anything stupid (Which will be the hard part. LOL)
Hope you are back up to speed soon as well.
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15-Sep-06, 05:22 AM
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#224
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,467
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great time jdr - i thought it was strange that they had ring dips just two days after the muscle ups..thats just mean lol. I didnt do either workout, but it must have been killer!
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16-Sep-06, 01:43 AM
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#225
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Registered User
Join Date: Apr 2006
Posts: 1,334
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Thanks Minime, My arms are very tired!
9/15
5K run
Time 28:43
Happy with my time. The entire 2nd mile was uphill. Gradual incline getting steeper throughout the mile.
Total run was 4.7 miles
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