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18-Feb-07, 02:04 AM
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#526
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/17
Morning Karate workout
Then drove to Berkley to watch the Cal. Bears play the Oregon State Ducks in basketball. Cal won in overtime, my son and I had a good time.
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18-Feb-07, 10:05 PM
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#527
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/18
Three rounds for time of:
Run 800 meters
Rest 2 minutes
3:07 / 2:00 / 3:29 / 2:00 / 3:55
Runs were outside
Time 14:31
1.7 mile jog back to car
Then over to gym
30 min on the elliptical
CFWU x 2
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18-Feb-07, 10:10 PM
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#528
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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3:07 looks really good to me. I noticed your shorter recovery times today from the last time you did this WOD. That last 800 meters is sure tough, isn't it? Come to think of it, I remember struggling with the 2nd 800 meter round the time I did it.
Better you than me today for this WOD. You did good.
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18-Feb-07, 10:22 PM
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#529
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Pierini
Last time they didn't set a rest time,this time they did!
If CF didn't I would have take a longer rest! That 2 min. went quick!!
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19-Feb-07, 12:34 AM
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#530
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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3:07? man you are aweome. im doing this one tomorrow, and hope to get under 4 min on atleast 1 run. you freckin rfowck. great times!
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19-Feb-07, 07:51 AM
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#531
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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jdr GREAT job on linda. That is an amazing improvment from when you first tried it!
and great job on the 800s too. You are as fast as me now, i'll have to step up to the plate. Next time I try the 800 i want to get one in less than 3 minutes. I like the sound of the 2 minutes rest...  |
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19-Feb-07, 06:55 PM
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#532
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/19
1.14 mile walk with dog (still rehabbing from knee surgery)
Biked to gym
10 min on elliptical
short warmup
" Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Time 5:10 / 7:05 / 8:33 / 9:29 / 9:56
Total time 52:13
Happy with my time. Last time 52:10 using situp bench.
This time situps on floor with feet anchored under dumbbells, much harder this way.
Last edited by JDR3; 20-Feb-07 at 07:30 PM.
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21-Feb-07, 09:38 PM
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#533
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/20
Rest
2/21
Biked to gym
CFWU x 2
Deadlift 1-1-1-1-1-1-1 reps
145x5/225x5/315x5/355/385/405/445/405
CFWU x 2
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21-Feb-07, 09:42 PM
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#534
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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dang JDR 445# DL? do people stare, i know i would! Fantastic work. Just curious, do you know or have a rough idea of what your maxes were before you started CF? I'm mostly curious about DL, Squat, SP, and BP. thanks and great job today...tomorrow's WOD looks like fun.  |
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22-Feb-07, 01:01 AM
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#535
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl here are the pre CF numbers. And yes I catch people adding up the weight!
Want to get 485(double bwt) but 445 was all I had today.
Deads - Never did before CF.
Squats - 315 -10repsx3, but, and this is a big but, not near as low as I go now.
SP? Shoulder Press - had given up on them for many years because they bothered my shoulders. CF has obviously helped this a lot. Now shoulders only hurt when I do something stupid - ie. continue playing rugby, not warm shoulders up properly.
I have not stated it anywhere but my only goal this year is to get my shoulders stronger without hurting them.
Bench Press -(original way I hurt my shoulders. Tried lifting for max. without proper warmup)
225 x 10 - BWT x 6 - 305 x 1
Not interested in bench max anymore just want to get back to 225x10 and do Linda as rx'd.
Current PR's
DL-455
Squats-405
SP-150
BP-probably 275
Last edited by JDR3; 22-Feb-07 at 01:04 AM.
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22-Feb-07, 07:58 AM
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#536
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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very strong numbers JDR : i'd love to see someone deadlift 445 with good form. It surely isnt something you see every day.
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22-Feb-07, 11:15 AM
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#537
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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thanks for sharing that JDR. wow your maxes have really increased since you started CF, very interesting. I seem to read a lot that people thing CF is just a weight loss program (maybe it was more so in the past) but it's obvoius that people are also making strength gains.
oh and I am sure you will be at 485 very soon! |
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23-Feb-07, 12:38 AM
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#538
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/22
5 min on elliptical
CFWU -pullups
For time:
30 Handstand push-ups:sub assisted HSPU-feet chest high on bar-all 3 sets
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Time 12:30
Presses
45x10/65x10
3rds of:
Presses 10 reps: 85/85/65
Situps 15 reps
Back Extensions 15 reps
Evening Karate Workout - good one
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23-Feb-07, 11:27 AM
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#539
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great work JDR, nice time on the WOD! you did great!  : |
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24-Feb-07, 12:42 AM
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#540
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/23
Biked to gym
CFWU x 2 (upped reps for each exercise to 15 from 10 from now on)
Overhead Squat 1-1-1-1-1-1-1 reps
45x5 / 65x5 / 85x5 / 95x5 / 85x5
No max. effort today, shoulders felt tight so did what I could and called it a day.
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