JDR3 2006 workouts - Page 19

JDR3 · 13-Oct-06, 01:30 AM

10/12
Biked to gym
CFWU x 2 -dips

"J.T."
21-15-9 reps of:
Handstand push-ups: sub 95 pound Press- 1:19 / 3:20 / 2:30
Ring dips: sub assisted dips 90 lbs.- 2:26 / 1:55 / 1:10
Push-ups: sub knee pushups- 2:03 / 1:31 / 0:52

Time 17:05
For the second time J.T. has humbled me. This combination of exercises is by far the hardest for me. 95 Press was planned, was hoping 2 to 1 on dips at 70 assist, and after two regular pushups and failing went to knees.
The only good set was the first 95 Press(15-6,easy),all down hill from there.

Evening Karate workout after(maybe 45 min break)
As a side note we had to do 20 pushups in our Karate warmup, once again CF has shown me how it helps with recovery. Pushups were no problem.

JDR3 · 13-Oct-06, 09:10 PM

10/13
CFWU x 2 -dips,pullups

OHS: 85x10 moveup to 90

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
Post number of minutes completed to comments.

10 min + 7
62 pullups, the same as last time. My goal was 12 min.

**gymgirl** · 13-Oct-06, 10:38 PM

Quote:

Originally Posted by JDR3

For the second time J.T. has humbled me. This combination of exercises is by far the hardest for me. 95 Press was planned, was hoping 2 to 1 on dips at 70 assist, and after two regular pushups and failing went to knees.

first of all great job JDR. i am glad to hear you mention that this combination of exercises was hard for you too. (i mean i'm not glad it was tough, but glad that i am not alone in this!) i felt like a big wuss, the dips were incredibly hard, and i too only did two regular push-ups right after dips. i would just fail, rest for about 20 sec then try again. i got no more then 5 push-ups. i thought i had lost my push-up ability, but after reading your journal, i'm seeing that it's normal for this workout. this was a butt kicker. very impressive that you went to karate and was able to bust out 20 push-ups, AFTER J.T.!

nice work on today's WOD too. i was reading everyones posts and rounds on xfit, not may went above 10-12.

have a great weekend; get no-frills back up in here when things slow down a bit for her!

JDR3 · 15-Oct-06, 08:29 PM

Thanks Gymgirl, just got done checking your journal. Great job with the HSPU's on J.T. and the PR on the presses. Hopefully next time J.T. comes around we both have improvements to post!

10/14
Morning Karate workout
Had to pass on the Hill Intervals today due to a banged up foot.

With a continuously running clock do one Bench Press the first minute, two Bench Press the second minute, three Bench Press the third minute... continuing as long as you are able. 170 pounds

Use as many sets each minute as needed.
Post number of minutes completed to comments.

9 min. + 9
54 @ 170

Todays WOD was Tabata Squats. Did a lot of squats a Karate today so thought I would do the above. Came up with the weight by getting on the scale it a pushup position. Will do this with pushups soon. J.T. workout is still on my mind.

10/15
Complete rest day. Me the couch and TV remote....

JDR3 · 16-Oct-06, 09:00 PM

10/16
Biked to gym

CFWU x 2
Deadlift warmup: 135x5 / 185x5

"Diane"
21-15-9 reps of:
225 pound Deadlift: 17-4 / 10-5 / 9
Handstand push-ups: sub 95 pound Press: 16-5 / 8-5-2 / 4-3-2

Time 6:22 (2:15-2:23-1:44)
Last time 8:06
Will do assisted HSPU's next time.

1 mile run - 8:50

**gymgirl** · 16-Oct-06, 09:32 PM

damn, jdr! great time on diane!

:

may i ask why you subbed the push press for assisted HSPU? did you do double the reps? i think i read that somewhere on x-fit, or maybe that is if you just do shoulder press? anyhow you did great, just curious.

JDR3 · 17-Oct-06, 12:18 AM

Thanks Gymgirl, Presses with no leg drive are a sub for HSPU. I know there not as hard, obviously, but today the smith machine was being used and I wanted to do a direct comparison with the first time I did it. Oh and the sub is one for one. FAQ 3.8

JDR3 · 17-Oct-06, 11:57 PM

10/17
Biked to gym
CFWUx2 -pullups

BWT 245
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
45-60-70-80-90-100f-100f-90-90-100f

All 3 misses at 100 pounds were pulls to just below my nose, just can't squeeze the last three inches. Held the second miss at the top for about three seconds.

Body weight pullups - 14 reps PR

Evening Karate workout

**minime** · 18-Oct-06, 08:55 AM

wow looking good on those weighted pullups! And then getting a PR on bw pullups right after!

**gymgirl** · 18-Oct-06, 09:52 PM

Quote:

Originally Posted by JDR3

Thanks Gymgirl, Presses with no leg drive are a sub for HSPU. I know there not as hard, obviously, but today the smith machine was being used and I wanted to do a direct comparison with the first time I did it. Oh and the sub is one for one. FAQ 3.8

oh i see. i was just curious as i know you do HSPU with toes on the smith. so you made quite an improvment! nice work!

also great job on the 14 BW pull-up PR! i'll check back tomorrow to see how you liked elizabeth!

JDR3 · 19-Oct-06, 12:23 AM

10/18
Biked to gym
CFWU x 2 -dips: 13 pullups on second rd.

Power clean warmup: 95x3 - 115x2 - 135x1

"Elizabeth" ----Modified
21-15-9 reps of:
Power Cleans 135 pounds
Ring dips: sub HSPU's-feet on bar, chest high

Time 12:51
Did some warmup dips and HSPU's. The HSPU's didn't bother my shoulder so went with them. Shoulder is much better but will continue to be cautious. To be pain free on dip I have to use 90 lbs of assist.

Finished with a mile run - 7:58

**gymgirl** · 19-Oct-06, 12:50 PM

good work jdr, and also smart move being cautious with your shoulder. so werid that HSPU don't hurt but dips do. i am in the same boat.

JDR3 · 19-Oct-06, 10:47 PM

10/19

Karate workout

CF rest day

JDR3 · 22-Oct-06, 03:29 PM

Took a couple days off - they were needed.

10/22
Biked to gym

CFWU x 2

Five rounds for time of:
135 pound Deadlift, 15 reps: sub 185
Run 400 meters: 8.1 - 8.2 - 8.3 - 8.4 to 7.5 - 7.5
15 GHD Sit-ups

Time 25:56
All three exercises sucked the air out of me. After rd 3 took a couple short rest to get breathing under control. Good workout, felt good to run.

JDR3 · 24-Oct-06, 10:57 PM

10/23
CF rest day

10/24
Biked to gym

CFWU x 2 -pushups / bar dips are parcel
Thruster warmup: 20x5 - 45x5 - 95x3

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster: sub 85 pounds : 15-6 / 10-5 / 9
Pull-ups: 7-5-4-3-2 / 5-3-3-2-2 / 3-2-2-1-1

Time 8:20
All thrusters down to 18" box
Last time 12:04
Shorten rest is equaling big time saving.

40 situps on decline bench
40 leg lifts with ball between feet

Karate workout after.