| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
19-Nov-06, 02:52 PM
|
#331
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
jdr those are great times for the runs - thats seven minute miles like, not bad for an 'off' day!
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
20-Nov-06, 12:22 AM
|
#332
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/19
Biked to gym
CFWU x 2 -pullups
" Helen"
Three rounds for time:
Run 1/4 mile: 1% at 8.5 x 3
55 pound dumbbell swing, 21 reps: unbroken
12 Pull-ups: 7/5 - 5/4/3 - 4/3/3/2
Time 14:00 (4:05-4:49-5:06)
Happy with the effort. Last time 13:25
1/4 mile cool down walk
10 situps
10 back extensions
5 pullups
|
|
|
|
|
22-Nov-06, 11:20 PM
|
#333
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/20
Rest Day
11/21
Karate workout
11/22
Biked to gym
CFWU x 2 -pullups
15-12-9-6-3 of:
225 Deadlift: 15 - 7/5 - 9 - 6 - 3
Towel pullups: 5/5/5 - 3/3/3/3 - 3/3/2/1 - 2/2/2 - 2/1
Time 11:58
Grip was absolutely gone. Grip on towel was a fight after first round.
If I would have done as rx'd I would of had to have done 225 towel pullups!
20 pound wallball - 2x10
70 pound thrusters - 2x10
1/4 mile run @ 8.0
|
|
|
|
|
23-Nov-06, 04:54 AM
|
#334
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
ha 225 towel pullups you would have been still there at closing time.
good job though - 225 deadlift for 45 reps in total is pretty good going!
|
|
|
|
|
23-Nov-06, 02:50 PM
|
#335
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/23
5k run - 27:33
4.4 mile total run - Hope everyone has a great Thanksgiving!
|
|
|
|
|
24-Nov-06, 01:40 AM
|
#336
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
great job on the 11/22 WOD. those towel pull-ups look so hard. i cannot believe they perscribed 225! when i origionally did the math i came up with 75. i just multiplied 5 per ascent...guess it's a good thing i am not a math major...anyway, fantastic job and hope you and no-frills had a nice thanksgiving.
|
|
|
|
|
24-Nov-06, 08:34 PM
|
#337
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/24
Biked to gym
CFWU x 2
Front Squat 3-3-3-3-3-3-3 reps: to 18" box
135-155-175-195-215-235-255
1/2 mile run at 8.5
Last edited by JDR3; 24-Nov-06 at 08:39 PM.
|
|
|
|
|
25-Nov-06, 04:45 PM
|
#338
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/25
Biked to gym
CFWU x 1
DL: 135x5 - 225x5 - 265x3
BP: 90x3 - 135x3 - 185x2
PC: 135x3 - 165x3
BWT - 241
" Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight: sub 265
Bench press: body weight: sub 185
Power Clean: 3/4 body weight : sub 155
Time 35:20
DL up 20 pounds.
Time was slower that last time (28:24) but after first rd another guy needed a bar and since I had all the bars I gave one up. So lost time moving bar from bench press to power cleans and changing weight. This WOD is always a killer.
|
|
|
|
|
25-Nov-06, 10:33 PM
|
#339
|
|
Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
|
That's still a great time, especially since you had to change the weights around.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
|
|
|
|
|
25-Nov-06, 10:38 PM
|
#340
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
nice work on getting your DL up 20lbs! so you probably didn't really go slower considering you had to change weights in between almost every set.
linda is on my list of WOD's to try, obviously scaled down a bit though!
great job, and look at those front squats! as always nice work!  : |
|
|
|
|
26-Nov-06, 08:45 PM
|
#341
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/26
CFWUx2 -pullups
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.
9 min + 6 = 51
This is 11 less than last time. "Linda" from yesterday may have something to do with it..... I hope.
|
|
|
|
|
27-Nov-06, 07:54 AM
|
#342
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
good job on Linda JDR! that looks deadly!
and u also did great on the pullups, considering that you had such a heavy day the day before :
what is your PR on unbroken pullups btw? |
|
|
|
|
28-Nov-06, 01:06 AM
|
#343
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Minime, 14 is my PR. On that WOD I have made it to 8 min. unbroken
11/27
1/2 mile run @ 7.8
CFWU x 2
Back Squat 3-3-3-3-3-3-3 reps: to 18" box
225-225-245-275-315-345-365
|
|
|
|
|
30-Nov-06, 11:18 PM
|
#344
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
11/28
Karate workout
11/29
rest day-wod was OHS 5-5-5-5-5: will make up this weekend
11/30
" Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
5:46 - 7:14 - 8:26 - 9:11 - 9:33
Total time with rest 52:07; last time 57:14
First rd was easy but after that.......... |
|
|
|
|
01-Dec-06, 05:19 AM
|
#345
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
good job jdr - were u doing the pullups unassisted or wit your band thing? was everything unbroken in round one?
i like the look of this actually.. i may think of scaling it a little someday next week.
|
|
|
|
 |
|
|
Tags
|
arm dumbbell, assisted dip, assisted pull, assisted pullups, ball shots, bar curl, bar curls, bench max, bench press, bench presses, bike riding, body fat, body weight, box jumps, brisk walk, build muscle, compound movement, compound movements, conventional deadlift, crossfit wod, dead lift, decent workout, decline bench, decline sit, decline situps, dip machine, exercise ball, felt heavy, felt strong, five rounds, football team, functional strength, glute ham, grip pull, grip pullup, handstand hold, handstand holds, hang cleans, hang power, hang power clean, hang power snatch, hang squat, hanging leg, head press, heart rate, heart rate monitor, high intensity, high pull, hill sprints, holy cow, inch box, incline bench, incline press, increase weight, increased weight, inner thigh, inner thighs, intense workout, interval workout, jump rope, jumping pull, jumping pullups, kettlebell swings, kipping pull, knees bent, kung fu, lat pull, lat pulldown, late afternoon, lateral raise, lateral raises, lean forward, lean weight, leaning forward, left knee, left shoulder, leg drive, leg lift, leg lifts, legged squats, lifting weights, light headed, light warm, light weight, loosing weight, losing weight, max hr, merry christmas, meter walk, mile bike, mile jog, mile timed, mile warm, military press, muscle fatigue, muscle memory, natural testosterone, olympic lifting, online journal, overhead press, overhead squat, posterior chain, potato chips, pound ball, pound bar, pound db, pound deadlift, pound dumbbell, pound dumbbells, pound dumbells, pound thruster, pound weight, power cleans, power snatches, pre workout, preacher curl, pullup bar, push jerk, push press, quick workout, rate monitor, regular pushups, rope climb, running workout, seated military, seated military press, shoulder press, shoulder workout, skull crushers, smith machine, squat clean, squat cleans, squat position, squat rack, standard grip pull, standard grip pullup, start slow, stay motivated, stiff leg, stiff legged deadlift, stiff legged deadlifts, still learning, still sore, still working, strength gain, strength gains, strict form, strict pullups, sumo deadlift, super heavy, three hours, three rounds, tough workout, training log, upper body, upright row, upright rows, walking lunge, walking lunges, wall ball shots, weight bench, weight lift, weight lifting, weight loss, weight squats, weighted pullups, workout journal, workout partner, workout tonight  |
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
|
