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31-Dec-06, 07:12 PM
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#421
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl, yep that was me! And you are right I should have included the Sumo's, but when I read the question Burpees was the first thing that popped in my head!
Hey I am sore all over from Sat. WOD, inner thighs-shoulders!
Very long warmup today before doing Nancy, wanted to get good and loose and also was trying to get motivated because I was so sore!
12/31
Biked to gym
CFWU x 2
OHS warmup: 45x5 / 75x5 / 95x5
Some stretching (which I never do)
" Nancy"
5 rounds for time of:
400 meter run: 1% @ 7.5/7.6/7.8/7.8/8.0
95 pound Overhead squat, 15 reps: down to 18" box
Time 17:58
First run was the hardest, but once the legs loosened up the runs were easy and I probably should have run them faster.
Very happy with the overheads, they are tough, would have to steady myself a couple times during each set but never had to put down the bar.
Would like to knock a min. off my time next time.
Finished with 1/2 mile @ 7.0 then 1/4 mile walk @ 4.0
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Last edited by JDR3; 01-Jan-07 at 02:06 AM.
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31-Dec-06, 09:08 PM
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#422
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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eeeek! sorry you were so sore! i felt the same way if it makes you feel any better! hopefully today's WOD loosened stuff up enough that you will feel better tomorrow.
FANTASTIC job on Nancy, you beat most of the other guys times! Way to go you did great!
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31-Dec-06, 10:19 PM
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#423
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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That's a good time, and runs getting faster as you go, too. Nice work!
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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31-Dec-06, 10:54 PM
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#424
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Good job JDR3. See you at the dojo in the morning. Happy New Year and thank you for being my Sprint 8 hill repeat partner. I really got alot of growth out of those sessions, and I learned how fast a big guy can explode on the go command.
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02-Jan-07, 08:42 PM
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#425
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Guys!
1/1
Annual New Years morning Karate workout.
Not as tough a usual, we had a couple of guys not up to par.
Gym closed so no WOD.
1/2
Biked to gym at 3pm
Short CF warmup
Deadlift warmup: 135x5 / 185x5 / 225x5
Five rounds for time of:
400 meter run : 1% @ 8.0 / 8.0 / 8.0 / 8.0-7.7 / 7.5
225 pound Deadlift, 12 reps : unbroken
Time 16:33
7 min break
Thruster warmup: 45x5 / 65x5 / 95x3 to 18" box
Five rounds for time of:
400 meter run : 1% @ 7.0 x 5
135 pound Thruster, 10 reps: sub 95 pound; unbroken to 20" box
Time 18:12
7 on the runs was all I had and were tough.
95 lb. thrusters for reps in a wod is a PR for me, usually use 85.
To be honest it felt great to be able to complete both wod's, and in decent time!
Slow bike ride home.
Evening Karate workout at 6pm |
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02-Jan-07, 09:24 PM
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#426
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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That's a serious double-WOD performance. A dime of 400 meter rounds is a bona-fide runner's workout. Call it a triple play with an evening at the dojo.
Better EAT!
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02-Jan-07, 10:39 PM
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#427
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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I don't know how you do two major WOD's in a row like that - that's just crazy.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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05-Jan-07, 01:25 AM
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#428
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/3
Rest day
1/4
CFWU x 2
Back Squat 5-5-5-5-5 reps : all to 18" box
135-185-225-275-315
Five rounds for time of:
400 meter run : 1% @ 7.6 - 7.6 - 7.6 - 7.7 - 8.0
Back squats; 5 reps: all to 18" box ; 275 - 245 x 4
Time 20:26
Lost time changing weight. Started with 295, did 1 rep and changed 275 for 5. Went OK but figured later sets would not, so changed weight again on next set to body weight. A good weight and was able to maintain good form.
Finished with 20 situps and 20 back extensions.
Karate workout after.
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05-Jan-07, 12:36 PM
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#429
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Big big squat day! Good work, 315 is a ton of weight. Did you go "Rrrraaaagh"?
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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06-Jan-07, 04:03 PM
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#430
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/5
15 min elliptical warmup
CFWU x 2
Shoulder Press warmup: 45x5 - 65x5
Shoulder Press 5-5-5-5-5 reps
85-105-125(2 reps)-115-115
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06-Jan-07, 08:25 PM
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#431
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/6
Morning Karate workout
At the gym at 3pm
10 min elliptical warmup
CFWU
Deadlift warmup: 225x5
Deadlift 5-5-5-5-5 reps
265-285-315-345-375
CFWU
Will start heavier next time.
Last edited by JDR3; 06-Jan-07 at 08:27 PM.
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07-Jan-07, 08:41 PM
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#432
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/7
Biked to gym
.25 mile walk warmup:1% incline @ 3.6
12 rounds of:
.25 mile run: 1% incline @ 7.0 x 3 / 7.5 x 3 / 7.7 x 2 / 8.0 x 4
.10 mile walk: 1% incline @ 4.0 x 12
.25 mile walk cool down:1% incline @ 3.6
Total distance 4.7 miles - Total time 50 min.
Good sweat!
Runs at 7.0 were hardest. I think that 7.0 pace doesn't fit my stride well.
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08-Jan-07, 08:59 PM
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#433
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/8
Biked to gym
CFWU x 2 -pullups
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps : unbroken
10 Pull-ups : 10 / 5-5 / 4-3-3 / 3-3-2-2 / 2-2-2-2-2 x 5 / 4
Total - 9 rds + 12 thrusters + 4 pullups
Brutal!
Finished with 6 pullups,10 situps,10 back extensions
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08-Jan-07, 11:00 PM
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#434
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Great work! That's tough all right, but then they all are...
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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10-Jan-07, 12:45 AM
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#435
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/9
Biked to gym
CFWU
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps: unbroken
10 Push-ups: unbroken
Total- 10 rds + 12 power snatches
Real happy with pushups, no breaks - none from the knees.
Karate workout after.
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