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25-Oct-06, 11:02 PM
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#286
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Registered User
Join Date: Apr 2006
Posts: 1,334
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10/25
Biked to gym
Shortened CFWU x 2
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
14 rounds + 5 pullups
Pullups are good (unbroken till rd 11)
Pushups to about 3 inches off ground(shoulders). Biggest lose of time.
Need to push myself harder on squats, can do faster.
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Last edited by JDR3; 25-Oct-06 at 11:14 PM.
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26-Oct-06, 09:39 AM
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#287
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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good work JDR. yeah these shoulder issues are a pain huh? i don't know where exactly your should is bothering you, mine i have found is aching a bit in the rear (scapula?) and also in the front of the delt. i've found that laying on my back and hitting some sore spots with a tennis ball have really helped.
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26-Oct-06, 11:05 PM
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#288
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Registered User
Join Date: Apr 2006
Posts: 1,334
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10/26
5 min on elliptical-level 11
10 rep OHS-20 pounds
10 rep decline situps
10 rep back extensions
5 rep pullups-dead hang 5 sec. between pulls
"Modified Diane"
21-15-9-15 reps of:
135 pound Deadlift
85 pound presses
5 rep pullups-dead hang 5 sec. between pulls
Total workout time 20 minutes
Last time lower back tightened up pretty quick after Diana, which is fine, but still had Karate workout to go to. Good workout and extra round of presses were tough. I was good and loose for Karate after.
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28-Oct-06, 10:14 PM
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#289
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Registered User
Join Date: Apr 2006
Posts: 1,334
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10/27
CF rest day
10/28
Biked to gym
CFWU x 2 -pullups
" Strung-out, backwards, and upside down Fran"
For time:
Run 3/4 mile : on treadmill - 1% incline @ 7.5
9 Pull-ups : unbroken
85 pound Thruster, 9 reps : unbroken
Run 1/2 mile : 1% @ 8.2
15 Pull-ups : 10/3/2
85 pound Thruster, 15 reps : unbroken
Run 1/4 mile : 1% @ 8.7
21 Pull-ups : 5/3/3/3/3/2/2
85 pound Thruster, 21 reps : 7/8/6
Time 21:17 (7:24 - 6:50 - 7:03)
Very very tough!
50 leg lifts on back with ball between feet - 10x5
Last edited by JDR3; 28-Oct-06 at 10:16 PM.
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28-Oct-06, 10:30 PM
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#290
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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very good work jdr, excellent time too! i was excited to see how you liked this one. it does look very tough, but in that fun way! can't wait to try this one when my shoulder is feeling a little bit better.
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28-Oct-06, 10:30 PM
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#291
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,918
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Great job. Nice running speeds.
I did hill sprints today, week #10, with Tom who did bear crawls, burpees, and walking lunges for the 30 second max effort while I attacked the hills. I'll post the details later. Hope to see you next week. Enjoy the rest of your weekend. I'm very sore as I trained 6 days this week so tomorrow is rest, eat and recovery.
Osu! |
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29-Oct-06, 07:37 AM
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#292
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L'ilPowerhouse
Join Date: Feb 2004
Location: Toronto
Age: 27
Posts: 2,419
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Just by the look of these workouts...  |
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30-Oct-06, 12:31 PM
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#293
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Registered User
Join Date: Apr 2006
Posts: 1,334
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10/29
Biked to gym
CFWU x 2
¼ mile on treadmill- 1% @ 6.5
Box Jumps
24x5 - 28x5 – 32x3 – 34 – 34 – 36 miss – 36 PR – 36
Clean 1-1-1-1-1-1-1-1-1-1 reps
Take each clean from the ground and catch in a squat.
45 – 65 – 85 – 105 – 125 – 135 – 135 – 135 – 135 – 135
Usually do Power Cleans but wanted to work on doing cleans right.
Held in squat position for a couple of seconds after each catch.
Happy with the weight and technique, but can always get better.
Finished with ¼ mile on treadmill- 1% @ 9.1
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30-Oct-06, 12:36 PM
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#294
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,918
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Congrats on the 36" PR box jump.
I miss doing them. My knees are telling me "not yet". After my 10k, I'm looking to get back to them and your performance will motivate me to shoot for the stars.
I know how good it feels to clear a new height and I'm happy for you.
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30-Oct-06, 02:25 PM
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#295
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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nice work on the PR on the box jumps...dang 36 is awesome!
cleans cleans cleans...looking good as always! |
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30-Oct-06, 09:17 PM
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#296
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Registered User
Join Date: Apr 2006
Posts: 1,334
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10/30
Biked to gym
CFWU x 2 -pullups,dips
10 rounds for time of:
10 Pull-ups
10 Ring dips :sub 135 shoulder width benchpress first 7 rds - last 3 rds assisted dips x2
Time 24:50
One of the ladies I got doing CF was in at the same time so she was using the assisted dip machine first. Assisted dips were much harder than the benchpress.
Finished with mile run - 8:50 |
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05-Nov-06, 05:11 PM
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#297
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Registered User
Join Date: Apr 2006
Posts: 1,334
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11/5
Biked to gym
CFWU x 2
Power snatch warmup: 45x3 - 65x3 - 95x2
Five rounds for time of:
Run 1/4 mile: 1% on treadmill @: 7.0 - 7.1 - 7.2. - 7.3 - 7.5
95 pound Power snatch, 12 reps
Time 25:57
Have been sick with the stomach flu since last Tuesday and have lost 12 pounds. First workout of any kind since Monday.
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05-Nov-06, 05:36 PM
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#298
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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
Have been sick with the stomach flu since last Tuesday and have lost 12 pounds. First workout of any kind since Monday.
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i was wondering where you have been. sorry to hear you were sick, the stomach flu is the pits. wow you lost 12lbs in a week?!
great job on your workout too, first few days back after being ill is always tough. good thing today's workout wasn't 'murph'! |
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05-Nov-06, 06:13 PM
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#299
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Registered User
Join Date: Apr 2006
Posts: 1,334
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Thanks Gymgirl
Just happy to be feeling better. Today is the first time I have felt like eating. I'll be back to my playing weight of 245 soon!
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06-Nov-06, 08:46 AM
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#300
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,467
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oh no! sorry to hear u have been sick! that sucks.
u lost 12lbs in a week?! oh my gosh. Well u had better eat yourself silly now that u are back to feeling better!
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