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10-Jan-07, 08:46 PM
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#436
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great workouts JDR! i know how much you hate those push-ups. nice improvement on doing them all unbroken! 10 rounds on both of those WOD's is excellent!
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10-Jan-07, 10:56 PM
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#437
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl, the last two week of WOD's have been good ones.
1/10
5 min. walk @ 3.6
CFWU x 2
Complete as many rounds in 20 minutes as you can of:
100 m Run: 50 meter out and back
55 pound dumbbell swings, 12 reps: unbroken
10 Pull-ups: 6-4 / 5-5 / 4-3-3 / 4-2-2-2 x 5
8 rds in 19:55
Swings after the run got the heart rate way up. Pullups, of course, were the time killer but heart rate still stayed up.
Finished with 1/2 mile run @ 7.5
Last edited by JDR3; 10-Jan-07 at 10:58 PM.
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11-Jan-07, 06:41 AM
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#438
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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nice workout jdr! I may modifty this one for myself with a longer run, and jumping pullups instead. I can't imagine getting on the treadmill for 100m. If only the track had a pullup bar and selection of dumbells at the end.. hehe |
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11-Jan-07, 03:12 PM
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#439
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Hi Minime, hope you had a great time!
Good to see you back posting!
At the gym there is a back door going to a ally that is about 200 meters long so I just measured off 50 meter and did the out and back.
Treadmill would take to long with startup!
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13-Jan-07, 12:26 AM
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#440
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/12
1.5 mile interval run warmup @ 4.0 and 7.6
.1-.25-.1-.25-.1-.25-.1-.25-.1
CFWU x 2
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
45-70-80-90-100f-95f-90-45x5-45x4
15 bwt pullups- PR
The miss at 100 was to my nose, miss at 95 was between lip and chin.
Will go 75-85-95 next time. I WILL GET 95.
Last set of bwt was not strict, kipping as best I can. Just missed the 16th.
3 rds; 10 reps of:
KTE
Situps
Hanging leg lifts
Back extensions
Neighbor lady who does CF 2 or 3 times a week got her first pullups tonight.
Oh, she is 57!!!
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13-Jan-07, 01:27 AM
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#441
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Quote:
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Originally Posted by JDR3
Neighbor lady who does CF 2 or 3 times a week got her first pullups tonight.
Oh, she is 57!!!
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Man that is so cool. Let's see if she'll go for putting her performance on video so people here can see. |
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13-Jan-07, 11:53 AM
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#442
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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
Neighbor lady who does CF 2 or 3 times a week got her first pullups tonight.
Oh, she is 57!!!
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holy cow that is awesome!
way to go on your BW pull-up PR too! |
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13-Jan-07, 09:26 PM
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#443
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/13
Biked to gym
CFWU x 2
Bench press warmup: 45x3 / 95x3 / 115x3 / 135x2 / 185x2 / 225x2
Bwt:245
For time:
Row 1000 meters: sub 100 SDHP's - 40/30/30
Body weight Bench press, 30 reps: sub 185 - 6/6/6/6/4/2
Row 1000 meters: sub 100 SDHP's - 20/20/15/15/15/15
Body weight Bench press, 20 reps: sub 185 - 7/3/3/3/2/2
Row 1000 meters: sub 100 SDHP's - 15/15/20/20/15/15
Body weight Bench press, 10 reps: sub 185 - 3/3/2/2
Time 31:47
Sumo's - 4:13 / 5:15 / 5:50
Bench - 6:40 / 6:47 / 3:02
No Comment!
2rds; 10 reps
situps
back extensions
Last edited by JDR3; 14-Jan-07 at 04:08 PM.
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14-Jan-07, 01:10 AM
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#444
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Wow that's brutal.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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14-Jan-07, 08:45 PM
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#445
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/14
Biked to gym
1/2 mile jog
CFWU x 2
Front squat warmup: 135x5
Front Squat 1-1-1-1-1-1-1 reps: all to 18" box
185-225-245-265-265-265-270 PR
A little forward lean on first 265. Last 3 lifts solid form.
300 looking get-able.
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14-Jan-07, 08:46 PM
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#446
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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wow i'll definitely be passing on that WOD until I am 100%. you did great, i bet you loved the SDHP's...and 300 of them AGAIN. 
i'm going to try to get back into it tomorrow (considering i feel ok again) I obvoiusly will need to ease into things...which of theses past WOD's were easier? lol if there is such a thing...maybe the AMRAP in 20 min of snatch/push-ups? |
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16-Jan-07, 08:53 PM
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#447
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/16
Biked to gym
CFWU x 2 -pullups
" Helen"
Three rounds for time:
Run 1/4 mile: 1% at 9.0 / 9.1 / 8.5-8.2
55 pound dumbbell swing, 21 reps: unbroken
12 Pull-ups: 12 - 6/3/3 - 5/3/2/2
Time 12:39 PR (3:21-4:27-4:51)
Younger son(13) did with me and finished right after I dropped:
Run 1/4 mile: 7.9-8.1-8.4
20 pound dumbbell swing, 21 reps: unbroken
12 Pull-ups: assisted
Time 12:40
2 rds;10reps
situps
back extensions
Evening Karate workout after.
Last edited by JDR3; 16-Jan-07 at 08:56 PM.
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17-Jan-07, 06:10 AM
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#448
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job on helen JDR!
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17-Jan-07, 08:04 AM
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#449
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Great job on Helen.
I think she's mine for Thursday as that is my CrossFit WOD-of-the-week training day. Wonder what she will do to me at 6:00 a.m. in the morning?
Hope to see you this Saturday. |
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17-Jan-07, 10:07 AM
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#450
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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nice work on helen JDR! i love that you had your son do it too! i don't know why but i love the idea of family crossfit! my boyfriend refuses to try it...(he only likes running and some lifting) so i told him i'm gonna have to get our cat to do it. lol. i'd love to get her a sweatband and an i-pod shuffle...lol (i'm kidding, well sort of. ha)
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