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02-Feb-07, 01:12 AM
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#481
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Registered User
Join Date: Apr 2006
Posts: 1,416
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So here are my times for Fran and thruster weight for each
for year one of CF. Good improvement on this one.
Fran: 13:00-85 / 12:04-80 / 8:20-85 / 6:54-95
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02-Feb-07, 05:15 AM
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#482
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job jdr! You almost halved your time!
oh and nice numbers on your 5x5  : |
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02-Feb-07, 10:37 AM
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#483
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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 great job on "Fran" and a great analysis which clearly shows your superfitness improvement in the last year. I really like the archival benefit of detailed training logs.
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02-Feb-07, 10:48 AM
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#484
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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
So here are my times for Fran and thruster weight for each
for year one of CF. Good improvement on this one.
Fran: 13:00-85 / 12:04-80 / 8:20-85 / 6:54-95
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JDR that is so impressive! What a fantastic improvement, you should be very proud! :
also great work on the DL and presses...putting up some big numbers there! Isn't it amazing you could have spent years working out the old way and never see improvements like these! great job and enjoy your weekend! |
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02-Feb-07, 04:57 PM
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#485
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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That's a great time on Fran. Nice work!
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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02-Feb-07, 11:38 PM
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#486
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/2
Biked to gym
CFWU x 2
For time:
Run 800 meters
245 pound Deadlift, 21 reps: 16-5
Run 800 meters
245 pound Deadlift, 15 reps: 10-5
Run 800 meters
245 pound Deadlift, 9 reps: 9
Time 17:54
Runs on treadmill - 1% @ 7.0
2 rds (my stretching)
10 situps
10 back extensions
5 strict pullups
Last edited by JDR3; 02-Feb-07 at 11:42 PM.
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03-Feb-07, 07:34 PM
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#487
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/3
Morning Karate work.
Afternoon Rugby match. Very good game and I'm good and sore so
no CF today. Oh, and we won.
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03-Feb-07, 07:37 PM
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#488
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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I've been waiting for this report all day long. It doesn't surprise me that CF is a no-show. Good that you are good and sore. Now eat, rest and recover.
Enjoy the rest of your weekend!
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04-Feb-07, 05:37 PM
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#489
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/4
CF rest day
45 min on the elliptical
Upper body stretching-shoulders very stiff and sore from yesterday!
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04-Feb-07, 07:05 PM
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#490
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,850
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The last several workouts have been very impressive. I don't blame you for taking the down time from Xfit. Man, nearly doubling your capacity in only a year on that kind of stuff - outrageous improvement.
Rugby, isn't that like tackle soccer where you can use your hands and better keep your ears covered cuz they're gonna get ripped off if you don't? Or did we do it wrong when as teens we decided to make a couple of teams and play it on a few weekends?
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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06-Feb-07, 09:34 PM
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#491
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Welch, I like your description of Rugby! I really enjoy it but very tough on my shoulders.
2/5
Complete rest
2/6
The plan today was to do 5x5 squats and then todays WOD, but squat rack was being used so started with the WOD.
Biked to gym
CFWU x 2 -pullups
4 rounds for time of:
20 pound Wallball, 25 shots - sub 45 lb thrusters
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents - sub 15 pullups
Time 17:40
Squats 5x5 - to 18" box
225-275-275-275-225
I think doing the squats first would have been much better. Legs were shot after thrusters and lunges. And I mean shot!
The 275 felt like a ton and the legs were shaking! The plan was for 5 sets at 315 which I think is very doable if I had done them first.
Shoulders are still sore (or should I say stiff) so I subbed thrusters for the wallballs so I would not get the jarring from the catch.
Subbed pullups for towel pullups today and cut the reps for the elbows. Next time I'm going to sub jumping towel pullups and do the rx'd reps. I think this will be a good compromise.
As a side note I liked the combination of - Thrusters, Lunges, and Pullups I did a lot. It really kicks my legs butt and kept the heart pumping good. |
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06-Feb-07, 11:00 PM
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#492
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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
Shoulders are still sore (or should I say stiff) so I subbed thrusters for the wallballs so I would not get the jarring from the catch.
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GREAT job JDR! you smoked me! I liked this workout too, i thought the wallballs into lunges were ROUGH, but like you said got the heart rate up and got those legs BURNING. you were smart to do the thrusters, the wall balls were jarring my arm/elbow that is sore from that annie workout.
hehe now you have to do thrusters tomorrow too! and SDHP's! anything will be better then jackie x3 though!
good job on doing the squats even though your legs were shot. anyway you've been doing awesome! can't wait to see how much time you shave off jackie tomorrow! |
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07-Feb-07, 05:51 AM
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#493
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job JDR : on the workout and the squats!
hmmm 100feet of walking lunges, approximately how many steps is that? I like the look of this workout, but it would have to be done on a quiet gym day as i cant imagine doing walking lunges through the evening gym crowds... |
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07-Feb-07, 11:47 PM
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#494
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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you've been in your journal for what seems like forever now! where are your results, it's past my bedtime! lol  |
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08-Feb-07, 12:20 AM
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#495
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Ladies
Gymgirl it only counts if we do same exercise/rep count, but thanks!
Minime it took me 26 steps for the 100 feet.
2/7
10 min warmup on elliptical
CFWU x 2 -pullups
"Jackie"
For time:
1000 meter Row: sub 100 SDHP's - 45 pounds: 3:43 (50/30/20)
45 pound Thruster, 50 reps: 3:04 (20/15/15)
30 Pull-ups: 3:49 (6/5/4/3/3/3/3/3)
Time 10:36
Thrusters kicked my butt!
After yesterday and today my legs are toast!
I looked back when I did this lovely WOD x 3 and did the first round in 11:08.
Happy with todays effort!
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