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08-Feb-07, 12:22 AM
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#496
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Sorry about that Gymgirl, my connection went down and had to redo damn thing 
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08-Feb-07, 06:02 AM
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#497
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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very good job jdr!
so you did 100 sdhp in 3:43 that seems very fast. A 1000m row would take longer, but probably be easier.
I remember when JAckie x 3 came up : it looked like torture  |
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08-Feb-07, 10:36 AM
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#498
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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
Thrusters kicked my butt!
After yesterday and today my legs are toast!
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mine too! i really hate thrusters.
great job as usual, and very nice improvement! like you, I noticed my jackie time was faster then the 1st round of jackie x 3. I can't help but wonder if that is attributed to mental strength vs. physical. when i know i have 'rounds' to do i tend to push but not as hard as i would if it's only once through.
you did great, enjoy your rest day! |
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08-Feb-07, 11:54 PM
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#499
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/8
CF rest day
Evening Karate workout
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09-Feb-07, 09:43 PM
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#500
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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i'm curious if you did the 10k. i totaly bailed, seems like a lot of folks did to, or they subbed 5k.
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10-Feb-07, 03:23 PM
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#501
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl, I bailed completely yesterday!
To be honest I'm hurt'in pretty good(or as No-frills is telling me, I'm whining like a baby)! Between rugby and Tue.,Wed workouts my legs have been unbelievably sore. I had no shot at the run. This is the first time in a long time my legs have felt like this and on top of that my shoulders are still stiff and sore. Man I guess I am whining!
So the plan for today is to do the WOD(sub towel pullups/jumping towel pullups) as rx'd, but not for time. Use good form and get a good stretch.
Will post tonight.
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10-Feb-07, 03:27 PM
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#502
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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hey jdr, i dont blame you for bailing! 10km is a long run,and with two 'aching sticks of pain' as brat would call them, it would be torture! better to be safe and sensible : you can run it the next time it comes up.
good luck with the WOD today!
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10-Feb-07, 03:29 PM
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#503
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Quote:
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Originally Posted by minime
two 'aching sticks of pain'
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LOL  That is too funny! |
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10-Feb-07, 03:43 PM
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#504
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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ouch sounds painful JDR. very smart of you to take it off, and to take your time today as well. you've had quite a hard workout week! you should ask no-frills for a leg rub!
enjoy today's WOD! i actually found it fun.
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10-Feb-07, 11:06 PM
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#505
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Oh if No-frills were as understanding  Thanks Ladies, as you know she's to good to me anyways! Gymgirl I will be asking her for the leg rub
2/10
Morning Karate workout. Took it easy. Got all the muscles loose.
Afternoon CF
10 min elliptical warmup
For time: with 2 min rest between exercises
20 inch Box jump, 50 reps - 2:59
Rope climb, 5 ascents : sub 75 jumping towel pullups - 5:24
55 pound dumbbell swing, 50 reps - 3:24
50 sit-ups - 1:56
40 pound dumbbell Hang power clean, 50 reps : sub 45 lb. bar - 5:38
800 meter Run - 4:45
50 Back extensions - 2:36
Total Time: 38:42
Jumping towel pullups were a good sub, at the top of each rep I gave a good squeeze and could really feel the lats.
DB HPC were not going to happen today so it took some time to decide what to do. The bar was not hard but was the smart move.
Good workout and still a sweaty mess even with the rest, definitely feel better physically. |
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10-Feb-07, 11:10 PM
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#506
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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very smart of you to take it easy jdr. i still am amazed that you play rugby, and do karate on top of crossfit! I'm wiped and sore all the time and I don't do anything else! I can only imagine how your body must be feeling.
today was my first attempt at dumbell HPC's, and WOW they are a lot harder for me then with the bar.
anyway, great job, no go on and get that leg rub!
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12-Feb-07, 01:02 AM
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#507
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/11
Baseball tryouts for my 13 yo son today. I did the pitching for them. My shoulder felt much better than I thought it would. Threw about 250 pitches.
Evening CF
10 min walk on treadmill: 1% @ 3.7
CFWU x 2
BS warmup: 135x5 / 185x5
Back Squat 3-3-3-3-3-3 reps
225/275/315/335/335/335
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12-Feb-07, 06:44 AM
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#508
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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nice job on those squat numbers JDR!
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14-Feb-07, 01:26 AM
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#509
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/12
2 mile walk
2/13
Karate workout
Get Michael wod tomorrow
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14-Feb-07, 09:00 PM
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#510
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/14
Took have half day to go to the movies (Music and Lyrics) with No-frills for V-day.
Biked to Gym
Short warmup
" Michael"
Three rounds for time of:
Run 1/2 mile: treadmill 1% @ 7.5 / 7.7 / first quarter 7.8 - second quarter 7.1
50 Back Extensions: 2:46 / 2:45 / 2:47
50 Sit-ups: 2:15 / 2:10 / 2:25
Time 27:30
PR by 42 seconds
Have done Michael 3 times since starting CF.
30:22 / 28.12 / and today 27:30
For time:
15 Handstand push-ups: bar assisted-feet chest high
1 L Pull-up: seated position for all sets
13 Handstand push-ups: shoulders did not like HSPU's today-switched to 65 lb. Press for rest of sets
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Time 22:22
Brutal after Micheal
Japanese for dinner tonight!
Last edited by JDR3; 14-Feb-07 at 09:02 PM.
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