| 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!
21-Dec-06, 06:18 AM
|
#391
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
nice score on FGB jdr  :
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
21-Dec-06, 01:10 PM
|
#392
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
Quote:
|
Originally Posted by JDR3
Total: 285
8 reps better than on 9/16/6
This is one of the WOD's thats you know is killer and just have to battle through.
No shot at doing back squats after this!
|
fantastic work on FGB JDR! you are right it really is something you have to battle through. i like your sub of dumbell swings for rows.
my inner thighs were so sore from SDHP's. |
|
|
|
|
21-Dec-06, 01:42 PM
|
#393
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Gymgirl, You know what I think of the SDHP's but the box jumps kicked my butt this time! |
|
|
|
|
22-Dec-06, 12:42 AM
|
#394
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
12/21
Short warmup
Back squat wu: 135x3/185x3
Back squat 3-3-3-3-3 reps: all to 18" box
225/275/315/315/315
Muscle memory is getting better to this depth. Still squatting trying to feel for the box instead of a natural drop which sometimes causes me to lean forward a little making the lift harder. Amazing the different of going 2 inches lower makes on a lift.
" Elizabeth" - Modified
21-15-9 reps of:
Power Clean 135 pounds
Dips - partial
Pushups
Time 17:05
Happy to be doing Bwt dips again even if they are not to parallel. Going to take them slow so added in the pushups.
Evening Karate workout.
Tomorrow will be a complete day of rest. Day off from work, movie with No-frills and boys!
|
|
|
|
|
22-Dec-06, 12:45 AM
|
#395
|
|
Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
|
Enjoy your day off. Take her and the boys to see Rocky Balboa. That's what i am doing. If she resists, tell her you'll hold her hand. Hope to see you on Saturday.
|
|
|
|
|
22-Dec-06, 06:08 AM
|
#396
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
good work on elizabeth JDR.
Enjoy your movie day!
|
|
|
|
|
23-Dec-06, 10:13 PM
|
#397
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
12/23
5 min warmup on elliptical
Short warmup x 2
Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups: Feet chest high on smith machine bar
Rope climb, 15 ft: sub 15 towel pullups
7 Partial Dips
7 Pushups
4 rounds in 20:07 - 3:13 / 4:22 / 6:07 / 6:25
Towel pullups killed me which in turn killed the pullups.
Another very tough WOD.
1/2 mile walk-run-walk cool down
Last edited by JDR3; 23-Dec-06 at 10:38 PM.
|
|
|
|
|
23-Dec-06, 10:59 PM
|
#398
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
good job jdr! this one looks killer! did you feel as though the whole 20 min was spent doing pull-ups?
|
|
|
|
|
24-Dec-06, 02:45 AM
|
#399
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
It sure seemed like it!!!
The run tomorrow looks like a day off after that!
|
|
|
|
|
24-Dec-06, 05:27 PM
|
#400
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
12/24
5 min. warmup on elliptical
CFWU x 2
Outdoor 5k run
Time 26:13
PR for 5k run by myself. Finally broke 27 min.!
Mile 1 - 7:53
Mile 2 - 8:54
Mile 3 - 8:38
Finished with mile jog back to car.
Hope everyone has a Merry Christmas!
|
|
|
|
|
24-Dec-06, 07:41 PM
|
#401
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
whooo! nice work on the PR for the 5k! So curious what tomorrows WOD will be. everyday when i go look for the WOD it feels like christmas. tomorrow will be like a double christmas or something! haha
|
|
|
|
|
26-Dec-06, 12:20 AM
|
#402
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
12/25
For eight intervals, squat for twenty seconds and rest for thirty before starting again.
18/17/19/18/17/16/18/19
Look like picture #2 from last weeks example. Picture #3 is a long ways away!
|
|
|
|
|
27-Dec-06, 03:20 PM
|
#403
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
Quote:
|
Originally Posted by JDR3
Look like picture #2 from last weeks example. Picture #3 is a long ways away!
|
same here! i can't figure out HOW that girl was able to squat looking like picture #3. guess we both need to learn how to use our posterior chain.
p.s. good job on the christmas squats! i like the extra 20 sec. of rest. |
|
|
|
|
28-Dec-06, 11:49 PM
|
#404
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
12/26
Rest Day
12/27
Friend in from Iowa, great visit.
12/28
Biked to gym
3 rounds of CFWU: all 10 reps
OHS - 20/30/40 lbs
Situps
Back extensions
Dips - assisted
Pullups
Pushups
Shoulder press 3-3-3-3-3-3 reps
45/65/85/105/125/145 (failed on 3rd rep)
Happy with the effort.
Evening Karate workout.
Day behind on wod so will get mentally ready for a lot of SDHP's tomorrow!
|
|
|
|
|
28-Dec-06, 11:56 PM
|
#405
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
Quote:
|
Originally Posted by JDR3
Day behind on wod so will get mentally ready for a lot of SDHP's tomorrow!
|
i'm jumping on your bandwagon on strongly disliking the SDHP's! man do those suck!
good work on the shoulder presses,and glad you had a fun time with your friend! |
|
|
|
 |
|
|
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  |
|
