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25-Feb-07, 09:56 PM
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#541
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/24
rest
2/25
warmup: .15 mile walk
Michael Lite but Long
12 rounds for time:
1/4 mile run: on treadmill 1% @ 6.5-6.6........7.5-7.6
15 back extensions
15 situps
Time 45:35
.15 mile walk cool down
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Last edited by JDR3; 28-Feb-07 at 11:24 AM.
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27-Feb-07, 06:42 AM
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#542
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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Micheal lite but long : i like it! 12 rounds though.. it would feel so long...
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28-Feb-07, 11:21 AM
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#543
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/26
rest
2/27
Karate workout
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28-Feb-07, 11:44 PM
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#544
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/28
5 min on elliptical
CFWU x 2 -dips
4 miles on treadmill 1%:
.16 @ 5.0
12 rds of:
.25 @ 8.0 - 8.1 - 8.2 - 8.3 - 8.4 - 8.5 - 8.6 - 8.7 - 8.8 - 7.0 - 7.0 - 7.5
.07 @ 3.5
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01-Mar-07, 10:44 AM
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#545
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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dang 4 miles eh? that's a long run, good job!
p.s. i like the michale lite but long....ouchers!
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02-Mar-07, 12:09 AM
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#546
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Registered User
Join Date: Apr 2006
Posts: 1,416
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3/1
Karate workout
Tomorrows WOD looks tough!
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02-Mar-07, 10:32 AM
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#547
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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
3/1
Karate workout
Tomorrows WOD looks tough!
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yeah it does, but totaly fun too! i'm hoping to get to it on saturday. have fun today! |
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03-Mar-07, 12:30 AM
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#548
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Registered User
Join Date: Apr 2006
Posts: 1,416
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3/2
biked to gym
cfwu x 2 -dips
Back Squat 3-3-3-3-3-3-3 reps: all to 18" box
225 - 275 - 315 - 335 - 335 - 335 - 315
5 min rest
For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps: sub 25 lb db
45 lb Dumbbell squat cleans, 20 reps: sub 15 lb - 10 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps: sub 70 lb bar hang power cleans
45 lb One arm dumbbell snatches, alternating arms, 20 reps: sub 25 lb db
Run 800 meters
Time: about 35 min
I'm glad I modified, snatches are tough. I got no shot at db squat cleans(I suck even with the 15's) so just switched to the HPC. Shoulders are not the greatest right now so weights I used tonight worked well. Hopefully next time this one comes around my shoulders will fill better. Will do as rx'd next time except will sub power cleans at 115 or 135.
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03-Mar-07, 11:03 AM
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#549
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great job JDR! i really dislike db squat cleans, so much harder that way. you did fantastic! hope your shoulders are feeling better soon.
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03-Mar-07, 09:22 PM
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#550
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Registered User
Join Date: Apr 2006
Posts: 1,416
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3/3
Morning Karate workout and then a day of watching the boys play baseball and basketball. Will makeup wod tomorrow.
Will start a new Journal.
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05-Mar-07, 07:12 AM
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#551
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job on the WOD jdr  |
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06-Mar-07, 11:42 PM
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#552
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Registered User
Join Date: Apr 2006
Posts: 1,416
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3/6
Evening Karate workout.
I really haven't taken a break in over a year, so I think its time.
The mind is willing and wanting but my body is telling me different.
I will continue with my Karate and start back on CF when my body is ready to go.
Will still post to stay motivated.
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07-Mar-07, 07:28 AM
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#553
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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a year without a break? I think it is time too enjoy the down time, i know it can be tough mentally, but you will be fresh and strong when you return. |
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07-Mar-07, 09:33 AM
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#554
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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good for you JDR. I am like you and never take brakes, but surprisingly the week of vacation followed by the week of sickness did my body wonders. I bet when you come back a lot of those little nagging injuries will be either gone or significantly better.
you better keep posting, we will miss you if you don't!
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07-Mar-07, 11:17 AM
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#555
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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A CF break is wise right now. Excellent opportunity for the shoulders to heal and concentrate on your dojo training. You've got alot to do by March 17th.
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