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16-Sep-06, 10:47 PM
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#226
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/16
Morning Karate workout
Then over to the Hill for interval workout with Pierini. Happy with my effort,ran better than I thought I would after yesterday. Hard runs as always. Thanks Pierini for pushing me to the limits.
Biked over to gym for WOD at 1 pm
" Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball
Sumo deadlift high-pull 75 pounds
Box Jump 20" box
Push-press 75 pounds
Rows: sub Kettlebell swing 35 pound db
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Rds:
Wall-ball: 33/25/24
Sumo deadlift high-pull: 24/15/12
Box jump: 14/15/14
Push press: 20/14/15
Dumbbell swing: 20/15/17
Total: 277
This 17 min. WOD is nasty! No-frills and a friend went first while I timed. I was thinking after the first round, " And I got to go next, crap! "
Great workout, Sumo's were the killer.
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Last edited by JDR3; 16-Sep-06 at 11:26 PM.
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18-Sep-06, 10:22 AM
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#227
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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fantastic work jdr! that looks really tough. looks like the only 'rest' you get with your arms is doing box jumps! i don't know how you can do so many SDHP after all those wall ball shots!
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18-Sep-06, 08:42 PM
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#228
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Registered User
Join Date: Apr 2006
Posts: 1,342
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Thanks Gymgirl, I know when you can you'll give it a shot. It is a butt kicker!
Big help if someone does the timing for you.
9/17
Rest day
9/18
Biked to gym
CFWU x 2 -pushups
For time:
95 pound Clean and Jerk, 50 reps
This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk
Still sore from Sat. workouts, so modified the WOD so I could loosen my legs up also.
Five Rds of:
1/4 mile run on TM at 1%: 7.0 - 7.5 - 8.0 - 8.5 - 9.0
95 pound Clean and Jerk, 10 reps: 1:10 - 1:15 - .59 - 1.31 - 1:15
Time 19:16
Good workout. Body feels much better. |
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20-Sep-06, 12:53 AM
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#229
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/19
Karate workout.
Was going to do "Tabata Something Else" WOD tonight but Life got in the way. Both Sons sports pactices ran late and didn't get in the door till 8:15,
No-frills later than that. We will do tomorrow to run the clock for each other.
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20-Sep-06, 11:30 PM
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#230
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/20
Biked to the gym
Short warmup
" Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
pullups: 13 PR/5/4/4/4/3/3/3 = 39
pushups: 15/7/5/5/4/4/5/4 = 49
situps: 9/12/12/10/9/8/8/8 = 76
squats: 15/15/15/16/15/15/15/16 = 120
Total 286
Situps done on 30 degree decline, first set low do to transitioning across gym and missed full 20 sec.
Disappointed with the pushups, but it is what it is for now.
Happy with the pullups and squats. Last 3 sets of pullups were singles.
Real nice having No-frills to run the clock.
This was yesterdays WOD and wanted to do todays, took a 5 min break and did some warmups on the bench press. Did a modified version of:
" Lynne"
Five rounds for max reps of:
Body weight bench press: sub 135 pounds, 10 reps
Pull-ups: 9/7/7/5/5
1:30 rest between rds.
Happy with the pullups, good to see recovery is pretty good and was able to get some decent reps after Tabata.
And to tell the truth the last set of bench press was no cake walk, arms fatigued.
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20-Sep-06, 11:55 PM
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#231
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,957
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Hey just completing that WOD is a great accomplishment. I've dodged it ever since I became aware of it because I'm afraid of the DOMS downtime it would create. Maybe after my 10k fun run preparation I'll fess up and give it a try. I won't have any valid reasons then.
I'm betting that you will be sore, starting sometime tomorrow afternoon and lasting for at least 2 days. Prove me wrong!
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21-Sep-06, 08:15 PM
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#232
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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dang! i a double WOD today! nice work on your tabata pull-up PR! those push-ups right after pull-ups were so hard. i don't know how you were able to do the pull-ups in lynne after the tabata workout. not to mention you BENCHED after the tabata push-ups! dang jdr3, you are a machine!
hope you and no frills are enjoying your rest day. are you guys sore yet form the tabata workout?
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21-Sep-06, 11:34 PM
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#233
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Registered User
Join Date: Apr 2006
Posts: 1,342
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No soreness yet, usual gets her and I the 2nd day. Will see.
9/21
CF rest day.
Karate workout this evening.
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22-Sep-06, 07:09 PM
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#234
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/22
The plan was to do todays WOD at the track but it was being used by the school, also very windy so headed to the gym
Biked to gym
CFWU x 2 - all exercises
Three efforts for time of:
Run 1/2 mile:
Runs done on the treadmill @ 1% incline at 9.6 - 9.7 - 10.0
With 4:30 min. rest in between
Time 3:20 - 3:13 - 3:10
I don't know how these times translate to a outdoor run but very happy with the effort.
Pierini, the 10.0 was for you. I did the check list and went after in.
Last edited by JDR3; 23-Sep-06 at 01:29 AM.
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22-Sep-06, 11:22 PM
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#235
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,957
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Very, very good. I knew that when I gave you some target times that you wouldn't be happy unless you shattered them. I think you're capable of those times on a track, the treadmill just allows for great pace management as you are in constant control of your speedometer.
p.s. you mean 9/22 not 8/22 at the start of your post.
Last edited by pierini; 22-Sep-06 at 11:27 PM.
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23-Sep-06, 04:25 PM
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#236
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/23
Morning Karate workout, then over to the Hill for interval work with Pierini. Good hard work as always. Thanks Pierini.
Biked to gym at 1pm
CFWU x 2 -pushups
For time:
100 meter Walking lunge: Thighs on fire at 50m, legs super heavy after
1/2 mile Run: First 1/4 @ 8.5, second 1/4 @ 8.0 Time 3:51
100 Squats: 50-50
Time 11:21
Lunges and squats were tough. I thought run would be brutal after lunges but legs loosened up, just had to battle fatigue.
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24-Sep-06, 05:47 PM
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#237
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/24
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 assisted dips: 1st 10 rds @ 100/ 2nd 10 rds @ 90/ 3rd 10 rds @ 80
Time 26:30
Same WOD as 9/12. My last time was 26:32, so a big 2 sec. improvement.
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25-Sep-06, 01:13 PM
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#238
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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i thought it was weird when i saw they posted that WOD again...kinda soon?
anyway good job, 2 sec improvment is better then doing worse right?!
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25-Sep-06, 04:29 PM
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#239
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,750
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2 seconds is 2 seconds. I know some triathletes who shave their bodys as bald as the day they were born, head too - to gain 1 sec/mile on the run and 0.8 sec/mile on the bike ride. Nothing on the swim because they wear swim caps.
Nice work hitting this X-fit stuff the way you do in addition to your Karate workouts. Training with Mr P means shotokan - that's some hardcore training right there.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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25-Sep-06, 10:29 PM
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#240
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Registered User
Join Date: Apr 2006
Posts: 1,342
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Thanks Welch & Gymgirl
No complains about the 2 sec., as always just hoping for more.
They do that every now and then with the WOD's.
Rest Day today.
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