JDR3 2006 workouts

[JDR3]

CFWU x 2

Bench warmup: 135 x 3 - 185 x 2 - 225 x 2

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

BWT: 245
bp - pu
4 - 11
3 - 8
3 - 6
2 - 6
2 - 5
2 min. between each couplet

Below are my results from the first time I did this:

3/12/6

BW 250
bp pu
225-7 8
245-3 7
250-3 6
250-3 6
250-2 4
2 min. between each couplet

Happy with the improvement on pullups.(+ 5) Just missed one extra pullup on each of the last 3 rds.
I have a question. This is the first time since 3/12 that i have done the bench press, I do pullups all the time so I can see why the improvement. It seem to me if I practice the bench press more often I would see better gains there also. It was like I had to get familiar with the movement all over again. Any thoughts?

OK the rest of the workout:
800 meter on treadmill 1% @ 7.6
Glut-Ham Sit-up x 10
3 rds:
400 meter on treadmill 1% @ 7.6
Glut-Ham Sit-up x 10

Its been busy, workout started at 8:45 tonight. Needed it glad I got it in!

[tim_mcf]

It blows me away that you do a full WOD and then continue on to more running and stuff.

I think that if you worked your bench more, you would have a bigger bench - a lot of it comes from having the neuromuscular groove well greased. Just like anything. The thing is, it's not that functional a movement. How often in a real life situation will you be lying on your back and have to push a heavy weight straight off of your chest? I think that's why there's not much of a focus on it in the x-fit world. Personally, I can't even do a bw bench, so I'm just impressed that you can do it at all.

[.V.]

Originally Posted by tim_mcf

How often in a real life situation will you be lying on your back and have to push a heavy weight straight off of your chest?

In my work suprisingly often, just like deadlifts, upright rows, curls, and all the other stuff many of us do.

[tim_mcf]

Welch, you're a paramedic aren't you? So what, somebody collapses on top of you and you have to bench press him straight up so as to not disturb his c-spine, rather than going sideways and rolling the guy off your chest? This happens often?

[JDR3]

Nice banter you two!

WOD 5/25 Another late workout: 9:30 pm start

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups: Feet elevated on Smith machine to chest height.
12 Pull-ups: First rd unbroken, Overall pullups a little sloppy tonight.

8 rds in 19:50

Knees to elbows 5 reps x 3

[.V.]

JDR3 those are some nice workouts you are getting. Good to get them late than skipping them.

tim, not exactly like that but there are so many odd situations people manage to get themselves into - especially during extrications. So yeah, bench pressing someone or other odd position lifts aren't unusual at all. I think the strangest one was when a car was in the river - upside down and I was lying across the muffler and drive train sliding the driver up out of the car onto a backboard - using my forearms like a crowbar with the bottom of the doorframe as a pivot - preacher curling a 220 pound man out of his bad situation while the rescue guys were cutting a tree out of our way. I can only preacher curl 70 pounds in the gym. That day hurt.

[tim_mcf]

Well, to continue the thread hijack... (sorry JD)

Apparently you can preacher curl a whole lot more than 70 pounds. Just takes motivation. Amazing how much of it is mental.

And as far as the bench, I suppose there are times when you would need to do that exact motion, but I bet that 99% of the time if you're doing some sort of horizontal pressing motion you will be leaning forward - more like an incline press; or else there would be some lateral or twisting motion involved. Not to say that a flat bb bench press won't build muscle, because of course it will - I just don't think you're going to be faced with that precise plane of motion hardly ever, except when lying on a bench.

[JDR3]

Been on vacation but had access to a gym. So here are the WO's.

All began with CFWU x 2

5/27

4 rds. for time:
800 meter on treadmill 1% @ 8.0
50 squats

Time: 23:41

5/28

4 rds. for time:
400 meter on treadmill 1% @ 8.5
40 lb dumbbells Seated Military Press x 15

Time: 12:42

5/29



4 rds. for time:
400 meter on treadmill 1% @ 8.5
Situps x 25
Pushups x 15


Time: 17:05

6/1


800 meter on treadmill 1% @ 7.5
25 lb dumbbells Push Press x 10
45 lb dumbbells Push Press x 10
55 lb dumbbells Bench Press x 10

400 meter on treadmill 1% @ 8.0
45 lb dumbbells Push Press x 10
55 lb dumbbells Bench Press x 10

400 meters on Elliptical; level 11
45 lb dumbbells Push Press x 10
55 lb dumbbells Bench Press x 10

400 meters on Elliptical; level 11
45 lb dumbbells Push Press x 10
55 lb dumbbells Bench Press x 10

Time: 26:13


6/2

4 rds. for time:
400 meter on treadmill 1% @ 8.0
210 lb Lat Pulldown x 15
Pushups x 15

Time: 22:18

6/4

Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press: last rd unbroken
45 pound weighted Pull-ups: all broken

Time: 27:51

That sure was a fitness-productive vacation.

I was wondering where you have been.

Have a great day!

[JDR3]

CFWU X 2

Five rounds for time of:
Row 500 meters: Sub 45 lb. Sumo Dead Lift High Pull x 50 : all broken
15 Knees to elbows: all 5/5/5
15 Back extensions: unbroken

Time: 42:28

This WOD kicked my butt. The high pulls did me in and ate up a lot of time.

[JDR3]

BWT: 244

CFWU x 2

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight: Sub 225
Bench press: body weight: Sub 195 - broken after 9 rep
Clean: 3/4 body weight: Sub 135
Set up three bars and storm through for time.

Time: 35:35

Happy with the time. Next time up DL 245 - BP same - Clean 150

[.V.]

Nice.

[JDR3]

Biked to gym for warm up

For time:
Run 400 meters 1% @ 8.0
50 Pull-ups 10/6/5/5/4/3/3/3/3/3/3/2
Run 400 meters 1% @ 8.0
50 Push-ups 10/10/8/7/5/5/5
Run 400 meters 1% @ 8.0
50 Sit-ups 30/10/10
Run 400 meters 1% @ 8.5
50 Squats 50

Time: 27:53

Good work out, was real sore after yesterday. This loosened up everything.

That WOD is on my to-do list. I had no idea of what it would take to complete. Now I have a point of reference.

[JDR3]

So baseball is over for my young son ,so with no coaching commitments my workouts should get back on schedule as well as Karate. My older boy is now playing varsity summer baseball with his high school and I think (I hope...) he has figured out he needs to start working out. Very good pitcher but has the tools to be better. Tonight was his first night with me at the gym. He will CF with me and once he gets the exercise movements better I will post his progress.

CFWU x 2 (- pullups )

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

10 rds. + 5 = 60 reps

Did this for the first time on 3/16 and completed 8 rds. even.
24 rep improvement!



Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps

All with 95 lbs to work on technique and getting lower.