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07-Oct-06, 01:41 PM
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#256
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Registered User
Join Date: Apr 2006
Posts: 1,376
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10/6
Rest day-will make up CF on Sat.
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07-Oct-06, 05:35 PM
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#257
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Registered User
Join Date: Apr 2006
Posts: 1,376
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10/7
Morning Karate workout.
Then over to the Hill for interval work with Pierini and Tom. First 4 rds were real good with last 4 a real bear.
Biked to gym at 3pm for yesterdays WOD
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time 19:11
Situps kicked my butt...........Ah hell, they both kicked my Butt!
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08-Oct-06, 09:19 AM
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#258
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,570
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great workout tim, and u did it on top of hill work with pierini! way to go.
Double unders i have never tried.. i bet my feet would get caught in the rope! thats what it is right - u get the rope under your feet twice before landing?
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08-Oct-06, 12:04 PM
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#259
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Registered User
Join Date: Apr 2006
Posts: 1,376
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Minime, Yes get the rope under your feet twice before landing.
I can't do consecitive doubles so I do 1 double - 2 singles - 1 double - 2 s.....
and so on. Hopefully I will get to were I can do all doubles, sure would cut down the time.
Last edited by JDR3; 08-Oct-06 at 02:06 PM.
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08-Oct-06, 12:08 PM
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#260
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,570
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sorry jdr just realised that i called u tim! hehe always i get a little mixed up between JDR and tim_mcf as you are both into the xfit thing.
apologies!
that sounds like a good idea for the double unders - i may try it sometime. Theres no ropes in my gym, but we have one at home so i could try them out in the backyard.
if it ever stops raining that is  |
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08-Oct-06, 11:37 PM
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#261
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Registered User
Join Date: Apr 2006
Posts: 1,376
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10/8
Biked to gym
CFWU x 2
OHS: 75 x 10 to 18" box - will work on getting to 135x10 during warmup
Push Jerk 3-3-2-2-1-1-1-1-1 reps
115-135-155-175-185-195-205 fail-185-185
100 leg lifts on the floor holding exercise ball between feet
25-10-10-10-10-5-7-8-8-7
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09-Oct-06, 12:10 AM
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#262
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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hey jdr! good job on the past few WOD's! damn 205 attempt on PJ? fantastic!
glad to hear no frills is doing well, just busy with work. i'm excited for her return!
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09-Oct-06, 06:52 AM
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#263
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,570
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great numbers on the push jerk jdr! pretty soon u would be able to grab me and gymgirl, one per arm, and PJ us! lol |
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09-Oct-06, 09:21 AM
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#264
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,100
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Nice push jerk WOD performance.
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09-Oct-06, 08:12 PM
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#265
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Registered User
Join Date: Apr 2006
Posts: 1,376
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Thanks Pierini and Gymgirl
Minime, that might be the incentive needed for me to get the 205! lol
10/9
Biked to gym
CFWU x 2 -dips,pullups
OHS: 85x10 - will stay at 85 till I am more stable
" Helen"
Three rounds for time:
Run 1/4 mile- 1:50 / 2:09 / 2:25
55 pound dumbbell swing x 21- 1:17 / 1:28 / 1:31
12 Pull-ups- 0:45 / 0:55 / 1:05
Time 13:25
Pretty much no rest. Ran, then straight to swings(all unbroken).Pullups went as follows 6/3/3 - 6/3/3 - 3/3/2/2/2
Last time for Helen was 14:20
100 leg lifts on the floor holding exercise ball between feet
10 x 10 |
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09-Oct-06, 09:35 PM
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#266
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,880
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Nice progress on Helen! Where did you gain the time?
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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09-Oct-06, 10:39 PM
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#267
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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Quote:
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Originally Posted by minime
great numbers on the push jerk jdr! pretty soon u would be able to grab me and gymgirl, one per arm, and PJ us! lol
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lmao! 
nice improvment on helen jdr! tomorrows WOD looks interesting. |
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10-Oct-06, 06:53 PM
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#268
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Registered User
Join Date: Apr 2006
Posts: 1,376
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Thanks Tim and Gymgirl
Tim, my runs were actually slower than last time, but since I had more control of my breathing I was able to jump right into the swings. For me the swings are were I relax. I get into a rhythm and keep it going, then no break into pullups. So i think I made up a small amount of time between each set with less rest. I think for me to beat this time i will have to increase my run speed, but still be able to control my breathing so I can move on quickly.
Gymgirl todays was a good one!
10/10
Biked to gym
Short CFWU x 2
OHS: 85x10 - much better today
For time:
20 inch Box jump, 50 reps - 2:02
Rope climb, 5 ascents: sub 50 towel pullups - 6:49
55 pound dumbbell swing, 50 reps - 3:37
50 sit-ups - 3:03
40 pound dumbbell Hang power clean, 50 reps - 7:06
800 meter Run - 5:18
50 Back extensions - 2:51
Time 30:46
Towel pullups tough as always, but the dumbbell Hang power cleans just kicked my butt -10, then the rest in sets of 5.
Happy with the effort.
Evening Karate workout
Last edited by JDR3; 10-Oct-06 at 07:51 PM.
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10-Oct-06, 11:13 PM
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#269
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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good work! dang you did those 50 towel pull-ups FAST! i was reading in the crossfit comments that a lot of people were having trouble catching the dbs hang power cleans. were they werid for you? i just used the barbell after reading how ackward it was. |
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11-Oct-06, 12:32 AM
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#270
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Registered User
Join Date: Apr 2006
Posts: 1,376
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They were. I talked with a friend of mine before hand and he said the important part was the initial pull being vertical and not to swing the weight out away from the body just like with the bar. And then catch the weight at the top and not to worry about witch way your hand are turned, they will go to were they are most naturally comfortable. I did, and at first it felt weird, but just went with it, and felt fine after first 15. I guess thats what good about dumbbells, your hands aren't locked in place.
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