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27-Sep-06, 12:28 AM
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#241
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/26
Karate workout. No time today for CF.
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27-Sep-06, 11:06 PM
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#242
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/27
Biked to gym
CFWU x 2 -dips,pushups
BWT 244
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight: sub 245
Bench press: body weight: sub 185
Power Clean: 3/4 body weight: sub 165
Set up three bars and storm through for time.
Time 28:24
From last time doing this WOD:
20 pound increase on DL
BP the same
20 pound increase on Power cleans
Time was 20 sec. slower, but with increase weight very happy with the effort.
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28-Sep-06, 09:33 AM
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#243
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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 JDR3
From last time doing this WOD:
20 pound increase on DL
BP the same
20 pound increase on Power cleans
Time was 20 sec. slower, but with increase weight very happy with the effort.
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fantastic work JDR3, the triplet looks evil! |
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29-Sep-06, 08:14 PM
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#244
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/28
Karate workout
9/29
Biked to gym
Short CFWU
" Michael"
Three rounds for time of:
1/2 mile run on TM at 1%: 7.5 - 7.7 - 7.7
50 Back Extensions
50 Sit-ups
Time 30:22
Lost some time waiting on back extension equipment. Actual order of
WOD went: run-sit/run-bac-sit-bac/run-sit-bac
Third run was tough after the double back extensions in second rd.
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01-Oct-06, 12:14 AM
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#245
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Registered User
Join Date: Apr 2006
Posts: 1,342
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9/30
Biked to gym
CFWU x 2
Back squat warmup
145x2-165x2-185x2-205x2
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
225x2-255x2-285x2-315x2 x 7
All squats to 18 inch box.
1.5 min. between sets
Box jumps: 24"x2-26"x2-28"x2-30"x1-32"x1-34"x2
1 attempt at 36, missed.
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01-Oct-06, 08:50 AM
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#246
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,957
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Great first time performance on the box jumps. Guess I better get my butt in gear and get my 34" next workout. |
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01-Oct-06, 07:27 PM
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#247
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Registered User
Join Date: Apr 2006
Posts: 1,342
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10/1
Biked to gym
Short CFWU
"Nasty Girls"
3 rounds for time of:
50 Squats- 1:10 / 1:32 / 1:33
7 Muscle-ups: sub 4 pullups/4 assisted dips = 1 MU x 7 - 4:27 / 5:42 / 5:45
95 pound Hang power cleans, 10 reps- 0:57 / 0:58 / 0:57
Time 23:02
Good video of Eva, Anne, and another gal doing this WOD on CF.
Finished with a 8:40 mile and a cool down 1/4 mile walk
Last edited by JDR3; 02-Oct-06 at 12:55 AM.
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02-Oct-06, 10:59 AM
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#248
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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nice work jdr! yeah i've seen that video isn't it nuts?! those girls are amazing. i really want to try this one sometime this week.
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03-Oct-06, 12:12 AM
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#249
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Registered User
Join Date: Apr 2006
Posts: 1,342
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10/2
CFWU x 2 -dips
Deadlift warmup- 135x2/185x2
Deadlift 2-2-2-2-2-2-2-2-2-2 reps
225x2-275x2-295x2-315x2-335x2-355x2-375x2-395x2-275x2-275x2
All lifts from off the floor. Finished with a mile run, time 8:03
Another good video on CF - 2006 USA Weightlifting World Team
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04-Oct-06, 07:55 PM
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#250
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Registered User
Join Date: Apr 2006
Posts: 1,342
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10/3
CF rest day- Evening Karate workout
10/4
Biked to gym
Short CFWU
Three rounds for time of:
95 pound Overhead squat, 15 reps- down to 18" box
15 L Pull-ups: sub pull ups in seated position
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang Power clean, 15 reps
15 Back extensions, with 25 pounds held to chest
Time 31:50
Very tough, forearms dead. Will sub this for a WOD very soon. Want another shot at it.
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04-Oct-06, 10:52 PM
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#251
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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fantastic work, this one was so hard. you did great!  : |
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05-Oct-06, 09:31 AM
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#252
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,957
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I like the challenge of that WOD. I will give it a shot as you suggested in your PM to me, but after my Thanksgiving Day 10k fun-run. I think I'm up to the challenge it will give me.
I'm out on Thursday so hopefully I'll see you on Saturday. My left knee is behaving weirdly right now but my plans are for week #7 of hill sprints. Osu! |
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05-Oct-06, 10:50 PM
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#253
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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hey, jdr- wondering where no-frills has been. hope she's doing well. i miss reading her journal.
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06-Oct-06, 12:19 AM
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#254
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Registered User
Join Date: Apr 2006
Posts: 1,342
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Gymgirl, she will post soon and explain(WORK). Thanks for asking.
Oh and by the way, reading yours and Minimes journals is as good as a lot of the talk shows on TV. lol - always entertaining!
Yes, I am sore today. Traps-shoulders-forearms
10/5
Three efforts for time of:
Run 1/2 mile
Post times and Rest between efforts
Time: Run 1-3:18 / rest 6 min. / Run 2-3:30 / rest 4:00 / Run 3-3:23
Runs were outside. First run felt hard, breathing very rough. A little longer rest than planned but was measuring the Saturday Interval Hill (130 meters).
The next two runs were more relaxed and breathing much better. Very happy with the times. 1/2 mile jog back to car. Next time will do on the track.
Straight to Karate workout after.
Last edited by JDR3; 06-Oct-06 at 12:26 AM.
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06-Oct-06, 08:38 AM
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#255
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,477
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way to go jdr - 3:13 on the half mile is fantastic!
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