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22-Jan-07, 10:29 PM
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#466
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/22
5k run - 27:10
mile 1 - 8:23
mile 2 - 9:14(boo)
mile 3 - 8:44
Happy with the time - not happy with second mile.
4 miles total.
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Last edited by JDR3; 22-Jan-07 at 10:31 PM.
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24-Jan-07, 11:04 PM
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#467
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/23
CF rest day
Evening Karate workout
1/24
Biked to gym
CFWU x 2 -dips
"Diane"
21-15-9 reps of:
225 pound Deadlift: 21 / 11-4 / 9
Handstand push-ups:sub Toes on Smith bar; chest high: 15-6 / 8-5-2 / 5-4
Time 6:08
5 rounds - 1 min rest between rds.
225 pound Deadlift; 5 reps
Toes on Smith bar, chest high HSPU; 5 reps
3 rounds(10 rep set) - 1 min rest between rds.
95 lb. Press; 5 reps
95 lb. Push Press; 5 reps
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26-Jan-07, 12:47 AM
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#468
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/25
15 min elliptical warmup
CFWU x 2
OHS: 45 x 10
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
4 sets: 11-25-15-24 / all down to 18" box - 1.5 min between sets
OHS: 45 x 25
3 rounds:
situps-10 reps
back extensions-10 reps
Strict pullups-5/5/10
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27-Jan-07, 12:32 AM
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#469
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/26
10 min elliptical warmup
CFWU x 2
clean warmup
21-15-9 reps of:
Power Clean 135 pounds
Ring dips: sub pushups- 42/30/18
Time 14:12
Worked on clean form with 45 lb. bar
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28-Jan-07, 10:01 PM
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#470
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/27
3 hours of field work on High School baseball fields.
1/28
3 mile elliptical warmup
CFWU x 2
Push press warmup: 45x5/65/85/105/115x3
Push press 3-3-3-3-3-3-3 reps
135 x 3
145 x 3
165 x 3
170 x 3
175 x 3
185 x 3 (fail-made-fail)
180 x 3
Very happy with the effort
Last edited by JDR3; 28-Jan-07 at 10:04 PM.
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28-Jan-07, 10:46 PM
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#471
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Registered User
Join Date: Aug 2004
Posts: 5,427
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Man you Crossfit people are reallystarting to get under my skin! 
(Not really  .)
I'm in awe of your dedication and inspiration! Keep up the good work!  : |
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29-Jan-07, 11:19 AM
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#472
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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dang JDR! nice workouts, great job on elizabeth and diane! and those push press numbers are excellent! : |
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29-Jan-07, 09:18 PM
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#473
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Ladies!
Brat, love the Frog!
1/29
Biked to gym
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Modified today to be a little kinder to my elbows.
10 rds - 10 reps of each
Pull-ups
Push-ups
Sit-ups
Squats
Time 24:32
Last edited by JDR3; 29-Jan-07 at 09:24 PM.
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29-Jan-07, 09:44 PM
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#474
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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good job jdr! wait a minute, did i miss something? what is wrong with your elbow? I know your shoulder had been bothering you...
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30-Jan-07, 01:25 AM
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#475
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Elbows are fine.
Just high total pullups seem to irritate them when done all in one set.
It worked out well today. Thanks for asking!
Shoulders are also doing real well.
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30-Jan-07, 02:05 AM
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#476
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Registered User
Join Date: Apr 2006
Posts: 1,416
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So went back and checked past Angie's which I did as rx'd. What a big difference when you do it in rounds!
47 min, then 43 min as rx'd
24 min done in rds!
I guess it shows how much muscle fatigue I get when doing all 100 at once.
Still whipped when I finished today though. |
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30-Jan-07, 06:07 AM
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#477
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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wow jdr you are kicking some serious crossfit-lady butt!
Is doing it in rounds cheating then.. cos they allow murph to be done in rounds dont they? Angie looks scary....
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30-Jan-07, 10:36 AM
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#478
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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 minime
Is doing it in rounds cheating then.. cos they allow murph to be done in rounds dont they? Angie looks scary....
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i saw a few people ask that yesterday over on CF. Basically if it dosen't say you are can do the reps in rounds, you are not supposed to. Someone explained it like if you do rounds you are giving your worked muscles time to rest rather then working them to fatigue.I don't think there really is a right or wrong way, i think they are just different, and breaking it into rounds makes it a slightly different workout but either way you are getting a great workout....hope that makes sense.
JDR you were smart to break them down in 10 rounds of 10 as you did because boy are my inner elbows hurting me today. it's like the inside of my forearm...it just aches...p.s. interesting find with your time rounds vs. as rx'd. I think if you did all 100 reps together your time would still have improved TREMENDOUSLY. you've been getting faster and faster at these WOD's! : pretty soon you'll be beating kelley moore! |
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30-Jan-07, 11:33 PM
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#479
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Ladies, I agree with Gymgirls explanation. It is two different workouts, but I looked at it as getting all 400 reps in and saving my elbows the stress.
Gymgirl where your elbows are hurting is exactly where mine get it!
Kelly Moore is a CF Machine!!!!!!
Minime thanks for stopping by, sounds like you had a great time in London!
1/30
Evening Karate workout. Will make WOD up Wed or Thur.
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02-Feb-07, 12:57 AM
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#480
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/31
Rest day
2/1
Late day at work so could not make evening Karate. Two Thur. in a row, I hope its not a trend!
On the up side I did make it to the gym and it was a good one.
CFWU x 2 -pullups
Thruster warmup: 45x5 - 65x5 - 95x3
" Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster: unbroken
Pull-ups: 12-5-4 / 5-4-3-3 / 3-2-2-2
Time 6:54
PR by 1:06 and 10 lbs heavier on thrusters.
5rds; 5 reps of each - 1 min rest between rds:
Deadlift: 315
Press: 85-95-105-105-115
2rds
Situps 10 reps
Back extensions 10 reps
Strict pullups 7 reps
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