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13-Mar-07, 07:22 AM
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#571
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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i'm sure you'll be on top form when you return... Murph might come up soon you know...maybe just in time for your return. I have a feeling. hehehe
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13-Mar-07, 10:20 AM
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#572
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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
Gymgirl, I just feel terrible missing the Sumo's and tomorrows Burpee's!  |
i KNOW and the 105 burpees today?!?!   you sure picked a great week! |
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16-Mar-07, 10:37 PM
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#573
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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hey JDR3! Just wanted to wish you luck on your karate test tomorrow!
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17-Mar-07, 10:36 PM
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#574
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl for the thoughts.
The Karate test went pretty good. I did make a few mistakes throughout the test though.
I felt I did a good job on the Kata I was testing on and the Kumite(sparring)went well.
Still have a lot of work to do but this is a life long journey so I have time. Will get results and feedback on the test in a couple of weeks.
3/17
Haven't stepped in the gym for 14 days-will go back tomorrow.
Went for a 5k run today to make sure the legs still work-Time 28:27.
Happy with the effort.
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17-Mar-07, 10:40 PM
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#575
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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glad to hear your test went well. i have no idea what kata is (did pierini post a video of him doing it?)but i was thinking of both you and brat when i was at the gym today. wondering how her 5K was going and wondering how your karate test was going.
nice work on the 5k. i have a feeling you will go back tomorrow feeling good. sometimes breaks from the gym is exactly what your mind and body needs. looks like you are coming back into the gym with the perfect WOD tomorrow too.
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18-Mar-07, 01:23 AM
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#576
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl,not sure if Pierini posted the Kata(Empi) I did or not will have to go back and look.
I just looked at the wod before this and was thing the same thing!
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18-Mar-07, 11:39 PM
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#577
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Registered User
Join Date: Apr 2006
Posts: 1,416
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3/18
Biked to gym
CFWU x 2 -dips,pullups +shoulder stretching exercises
" Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups: rounds 6 thru 13 - 3 reg/2 jumping
10 Push-ups: rounds 5 thru 13 - 4 reg/6 from knees
15 Squats
13 rounds in 19:57
Shoulder stretching exercises
15 situps
15 back extensions
Very tough first day back. Could have done as rx'd for less rounds but my plan was to rest as little as possible to keep the heart rate up and try to get my body reacquainted with CF!
Mission accomplished, I was a sweaty mess and it took about 30 min after I biked home to recover. Endurance is definitely down but I'm hoping it will come back quickly.
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19-Mar-07, 12:08 PM
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#578
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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
Very tough first day back. Could have done as rx'd for less rounds but my plan was to rest as little as possible to keep the heart rate up and try to get my body reacquainted with CF!
Mission accomplished, I was a sweaty mess and it took about 30 min after I biked home to recover. Endurance is definitely down but I'm hoping it will come back quickly. |
I'm pretty sure your endurance will return rather quickly. How were your shoulders feeling, did the time off help at all?
Good job on Cindy, that's one of those workouts that seems to kick your/everyones butt each and every time! |
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20-Mar-07, 07:29 AM
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#579
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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good job on cindy jdr! great 'first day back' performance!
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20-Mar-07, 03:42 PM
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#580
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Quote:
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Originally Posted by JDR3
Very tough first day back. Could have done as rx'd for less rounds but my plan was to rest as little as possible to keep the heart rate up and try to get my body reacquainted with CF!
Mission accomplished, I was a sweaty mess and it took about 30 min after I biked home to recover. Endurance is definitely down but I'm hoping it will come back quickly.
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I think you made a good choice there. I have long felt like that's the way to go - scale it down so you can go all out the whole time and get a true metcon experience, rather than a slower maximal-strength workout. You have to consider what the workout is intended to target, and Cindy is metcon all the way.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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21-Mar-07, 12:45 AM
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#581
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl, the shoulders are feeling better but it is going to be a rebuilding period for strength.
Tim, I think for the next few months thats how I'm going to be doing the wod's. Working the endurance hard and bringing the strength back slowly.
3/19
Oldest son had a baseball game last night that went 12 innings! Great game, they won 5-4. So 400's got moved to tomorrow.
3/20
Warmup for run: all runs 1% incline on treadmill (Raining outside today)
2 min at 3.5
1 min at 8.0
2 min at 3.5
Four rounds for time:
Run 400 meters
Rest 2 minutes
1:30-1:29-1:26-1:25
Definitely want to do this outside. First run was at 10.1, second at 10.6, then 11.1 and 11.7.
Problem was treadmill was only good for 10.7 and I didn't realize until the last run that the treadmill was saying, "not reaching desired speed".
Last two runs felt easy. Walked at 3.0 between rounds and started each run like that. You still loose time waiting to get up to speed.
Happy with the effort.
Shoulder stretching exercises then over to Karate workout.
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21-Mar-07, 08:28 AM
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#582
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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 400s jdr!
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22-Mar-07, 11:47 PM
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#583
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Registered User
Join Date: Apr 2006
Posts: 1,416
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3/21
Younger sons baseball game. Only time for stretching,squats, and jumping bar muscle ups. Shoulders are not ready for cleans yet.
3/22
Very good Karate workout.
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23-Mar-07, 05:38 AM
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#584
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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'only' jumping bar muscle ups?!
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26-Mar-07, 09:08 PM
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#585
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Registered User
Join Date: Apr 2006
Posts: 1,416
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It's baseball season for my boys so workouts take a back seat for awhile. I help coach my 13 yr old team an my oldest is on the high school varsity team.
3/23
baseball
3/24 and 25
baseball tournament - also had to miss Karate.
3/26
3 rounds of:
400 meter run: 1% @ 8.5 - 9.5 - 8.0
25 back extensions
25 situps
25 thrusters- 45 lbs
25 sdhp- 45 lbs
25 box jumps- 24 inches
25 push press- 60 lbs
Time 40:48
Real happy with the effort.
Its been awhile since doing a wod like this, the last two rounds of box jumps kicked my butt and I had to rest a lot more than I would have like to on them.
But getting the 450 reps and the 3 runs done felt real good after.
My shoulders are no were near close to being back so all the wods will be modified. The goal now is to try to do all the movements but to go lite and add weight slowly over time. Cleans may be the only exercise I won't do for now. |
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