JDR3 2006 workouts

[JDR3]

BWT: 245
Sunday

CFWU x 3

Deadlift 3-2-2-2-1-1-1-1-1 reps

225 x 3 - 275 x 3 - 315 x 2 - 335 x 2 - 365 - 385 - 405 - 405

Note: I had the weight elevated 4 inches off the floor. With the weight on the floor my back is curved not arched due to lack of ankle flexibility. Much safer starting position for me.

Last time doing DL: 365 - very happy with 40 lb gain!

4 rds
400 meter: @ 9 - 8.5 x 2 - 8
Knees to elbows 12 reps: 12 - 6/6 x 3

Time: 15:55

[tim_mcf]

Another nice workout. Good job on the PR, that's a helluva lot of weight.

[ajarvis]

Good Job on the 405! Awesome!

[JDR3]

5/9
warmup: 5 min precor-10 situps-10 back extensions

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups : unbroken
10 Push-ups: broken after round 3
15 Squats: unbroken

12 rds: 19:57 Avg. 1:40

Happy with the effort, pushups are where I lost time.

5/10
CFWU x 2

Back Squat 5-3-3-3-1-1-1-1-1 reps

No one at gym that I felt comfortable with to spot me, so WOD as follows:

225 x 5 reps
245 x 10 reps x 5 sets
1:30 rest between sets

Half mile walk

[JDR3]

4 rds of:
.33 mile run
10 pullups

Time: 13:45

Did this while waiting for sons basketball practice to finish at the school
Finish at home with 5 rds of: 20 situps / 5 pushups

Not a big workout but better than none. Bwt: 246

[tim_mcf]

That's plenty, and it's a good use of the time available to you.

[JDR3]

CFWU x 2 (-pullups, +pushups)

For time:
10 Power Clean & Press(135 lbs)
1 Weighted pull-up(35 lbs)
9 Power Clean & Press
2 Weighted pull-ups
8 Power Clean & Press
3 Weighted pull-ups
7 Power Clean & Press
4 Weighted pull-ups
6 Power Clean & Press
5 Weighted pull-ups
5 Power Clean & Press
6 Weighted pull-ups 4
4 Power Clean & Press
7 Weighted pull-ups
3 Power Clean & Press
8 Weighted pull-ups
2 Power Clean & Press
9 Weighted pull-up
1 Power Clean & Press
10 Weighted Pull-ups

Time: 50:00

Pullups were broken after 4 reps. This was a tough workout. First time doing weight pullups, happy with the effort. When I started I thought I could do in about 30 min. Both exercises were challenging.

[JDR3]

Ran 3.2 miles

Mile 1: 8:20
Mile 2: 9:30
Mile 3: 9:27

Time: 29:03
Hot out today, about 90 degrees.

[JDR3]

5/16

Karate Workout

5/17

Today I did "Angie" from CF. Here are my results from the first time I did this workout on 3-24-6


100 Pull-ups 17:48 Reg. & Jumping
100 Push-ups 15:12
100 Sit-ups 9:00
100 Squats 5:11

Time: 47:11 BWT: 248

And Today:

100 Pull-ups 18:23 All Reg.- 5 x 3 - 3/2 x 6 - 2/2/1 x 11
100 Push-ups 11:16- 6 x 16 - 4 x 1
100 Sit-ups 8:45- 20 x 1 - 15 x 2 - 10 x 5
100 Squats 5:26- 25 x 4

Time: 43:51 bwt: 244

Very happy with time. Getting all 100 pullups in a decent time felt great and I broke the pushups up as I did so rest time would be short.

That's a great improvement. I believe your hard work plus a fair amount of rest prior to today's "Angie" contributed to this. Your pushup performance after coming off of the pullups is great.

I saw "Angie" yesterday and I dodged her. My "lust" for "Angie" isn't what it was the first time I laid eyes on "her". Glad you are keeping "her" company. I guess I like "strange stuff".

Have a great day!

[JDR3]

Missed a couple days do to kids and family commitments. Had to work today so came home took a hour and a half nap before working out. Was not fired up to workout until I started warming up for thrusters. Big improvement on form and depth. Did all practice set in front of mirror, it helped a lot. Workout went as follows.

CFWU x 2 (-pullups)

3 sets of practice thrusters x 5 (45-65-85)

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster: Sub 85-all unbroken - good weight
Pull-ups: 10/5/3/3 - 5/5/3/2 - 5/2/2

All thrusters: butt to 20 inch bench!
Time: 13:00

Was excited about thrusters so took a short rest and did Over Head Squats
(CF WOD for 5/19)

Overhead squat 5-5-5-5-5 reps
45-65-70-85-105
Butt to 22 inches- almost fell over a couple of times but I think I'm getting the hang of them. Will up the weight next time. 105 was tough though.

Finished with a couple of 400 meter run on the treadmill @ 9.0 - 8.5

[JDR3]

1 mile on elliptical

CFWU x 2 (-bar dips)

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps: unbroken
12 Ring dips: Sub 12 reg. dips - 12 - 6/6 - 4/4/4 - 3/3/3/3 x 2

Time: 12:58
Went for quality on the dips, going all the way down. Small twinge in left shoulder but no problem. Will up quantity as I get more comfortable with the depth.

2 rds of:
400 meter on treadmill 1% @ 7.6 x 2
10 reps Knees to Elbows: 10 - 8/2

[.V.]

Good work, and good thinkin'. Quality first, then quantity - keeping quality, then heavier.:

[JDR3]

Half mile on the elliptical

CFWU x 2 (- pullups)

Row 1000 meters: Sub Sumo Dead Lift High Pull 100 reps with 45 lbs.
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters: 75 reps
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters: 50 reps
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately.

Everything broken. Damn 45 lbs. gets heavy! Forgot my watch today but total time for the 3 sets was 35 min. Will be mentally prepared next time this WOD comes up........... I hope!

[.V.]

I don't know how you guys do those super high rep deadlifts. I know the weight is light, but if I go past 6 or 8 - no matter what the weight, at some point putting it down, out goes the SI joint...OWWWWIIIIIEEEE. Careless I guess.