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11-Nov-06, 07:37 PM
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#316
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/11
1/2 mile walk-run
CFWU x 2 -pullups,dips
clean warmup: 45x5 - 95x3
Seven rounds for time of:
135 pound Clean, 10 reps: sub Power cleans
Handstand Push-ups, 10 reps: sub SmithMachine HSPU; feet shoulder high-head to floor
Time 25:37
First 2rds unbroken, then 5/5 on rest of rounds for both movements.
Light headed when coming up from HSPU's so short break before cleans each rd.
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Last edited by JDR3; 11-Nov-06 at 07:42 PM.
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11-Nov-06, 08:29 PM
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#317
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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good workout! that was a tough one today. i too was a bit light headed after HSPU's.
i noticed not many people did the clean weight as rx'd! nice job doing the 135lbs!  : |
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11-Nov-06, 10:42 PM
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#318
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Hey, Smith HSPU's, right on! That's not even close to the same as an overhead press, is it? I have started trying them band-assisted, which is way different from on the Smith. I imagine a free-standing one (assuming I ever get there) would be that much harder again.
Good to see you stretching your limits.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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12-Nov-06, 08:00 PM
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#319
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Tim, I haven't even tried handstand holds yet,so I am way off from were you are. Presses are very challenging with the right weight(bigger range of motion than handstand). I find the getting down and up when tired hard on the Smith. Smith is harder than press. |
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13-Nov-06, 11:12 PM
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#320
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/13
1/2 mile run on treadmill 1%@ 7.0
CFWU x 2
Thruster 5-3-2-2-2-1-1-1-1-1 reps
85-95-105-115-125-135-155-155-135-135
Big improvement on form with weight. All down to 18" box.
Four rounds of:
1/4 mile run on treadmill 1%@: 9.0 - 9.1 - 9.2 - 9.0
Back extensions,15reps
About 12:00 min.
Situps: 10 x 2
Knees to elbows: 10 x 2
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13-Nov-06, 11:50 PM
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#321
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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 JDR3
Thruster 5-3-2-2-2-1-1-1-1-1 reps
85-95-105-115-125-135-155-155-135-135
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 what are you superman or something? that's a lot of weight on those thrusters! : nice work jdr!
and then you did more....! |
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14-Nov-06, 04:13 PM
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#322
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Registered User
Join Date: Jul 2003
Age: 30
Posts: 726
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Looking strong as always, JDR3.
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14-Nov-06, 11:49 PM
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#323
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl and Laura
11/14
Karate tonight, very good workout.
Missed the WOD today, will make up tomorrow with the 5k run.
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15-Nov-06, 09:28 PM
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#324
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/15
5k run - 27:24 Total distance 4.1 miles( jog back to car )
PR for 5k by 17 sec.-very surprised
Then over to park for:
30 Jumping Bar Muscle-ups for time
9:22
I'm 6'3" - the Bar was 6'0"
Will try for my height next time.
Last edited by JDR3; 15-Nov-06 at 09:42 PM.
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17-Nov-06, 12:30 AM
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#325
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/16
Karate workout
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17-Nov-06, 10:45 AM
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#326
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great job jdr on those jumping muscle ups! whooo hooooo! i'd like to try those sometime. did you find those easier or more difficult then the sub of dips/pull-ups?
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18-Nov-06, 12:19 AM
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#327
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl, the jumping were easier but I liked doing them(I have to start somewhere). Arms and shoulders were sore the next day, in a good way though.
11/17
Biked to gym
CFWU x 2
DL warmup: 135x5 - 185x3 - 225x2
"Diane"
21-15-9 reps of:
225 pound Deadlift: 15/6 - 9/6 - 9
Handstand push-ups: Feet on bar at chest height: 15/6 - 10/5 - 9
Time 7:52
1/2 mile run - 3:58
10 back extensions
10 situps
Last edited by JDR3; 18-Nov-06 at 12:27 AM.
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18-Nov-06, 04:38 PM
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#328
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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good job on Diane JDR!
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18-Nov-06, 11:24 PM
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#329
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Minime
11/18
Biked to gym
CFWU x 2
Practiced bar assisted HSPU's. First set bar at waist level from the pike position, second set bar at neck level. 10 rep each.
Three efforts for time of:
Run 1/2 mile: on treadmill 1%
3:31 - 3:27 - 3:30
Walked 4 min between runs
Not my best, wasn't in a running mind set after work today. Got it done.
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19-Nov-06, 12:19 AM
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#330
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great work on diane...i can't imagine DL'ing 225lbs! fantastic work.
nice job on the runs today too, those are some really good times! : |
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