| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
13-Jul-07, 12:11 AM
|
#721
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
7/10
Karate workout
7/12
Biked to gym
For time:
25 Walking lunge steps - 0:50
20 Pull-ups - 2:05
50 Box jumps, 20 inch box - 4:24
20 Double-unders - 0:42
25 Ring dips: sub assisted reg. dips - 3:06
20 Knees to elbows - 1:50
30 Kettlebell swings, 2 pood(70 lb. db) - 3:58
30 Sit-ups - 1:54
20 Hang squat cleans, 35 pound dumbells: sub 85 lb. HPC - 4:45
25 Back extensions - 2:01
30 Wall ball shots, 20 pound ball: sub 12 lb ball(the one I made vanished from gym) - 3:21
3 Rope climb ascents: sub 45 towel pullups - 6:07
Time 38:11
A good tough workout......
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
13-Jul-07, 12:45 AM
|
#722
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
great work JDR, that was a tough one. you are super fast on the towel pull-ups. those took up most of my time.
|
|
|
|
|
13-Jul-07, 01:35 AM
|
#723
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Gymgirl, did sets of 3 and just kept at it.
Box jumps were slow, but was happy with the double unders.
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
13-Jul-07, 08:05 AM
|
#724
|
|
Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
|
Quote:
|
sub 12 lb ball(the one I made vanished from gym) - 3:21
|
Well, that sucks! I'd be pissed off.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
|
|
|
|
|
13-Jul-07, 09:58 AM
|
#725
|
|
Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
|
Looks to me that you are back on the Cross Fit saddle. How did that 70 lb. DB swing weight feel?
|
|
|
|
|
13-Jul-07, 10:30 AM
|
#726
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
Quote:
Originally Posted by tim_mcf
Well, that sucks! I'd be pissed off.
|
I was so tired last night when i posted that i forgot to say that too! seriously your wall ball you made disapeared?! that really sucks. |
|
|
|
|
13-Jul-07, 11:04 AM
|
#727
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
great job JDR! that is a tough WOD!
I can't believe they want a 2 pood KB swing, that is super heavy! The heaviest I've done is 25lbs!
|
|
|
|
|
15-Jul-07, 02:00 PM
|
#728
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Everyone!
Tim, not to happy about the wallball either, at least it only cost a few dollars to make so I'll make a new one soon.
Pierini and Minime, the 70 db swings were a but kicker, and right after KTE's! About 5 swings in my heart rate exploded! Did the 30 in 2 sets of 15.
On Friday No-frills and I took a day trip up to Lake Tahoe. We drove up to the north shore and waded in the lake a bit. We then found a place on the lake were we will go in a couple of weeks with the boys and stay 3 or 4 days. We then drove over to south shore, stopping on the way at Emerald Bay, which may be one of the prettiest places on earth! We had a early dinner and did a little gambling, we won 40 dollars, Yahoo! Our friends have a place in Tahoe Keys and were up there so we stopped and visited them. We got home at about 1:30 am. Very nice day!
Couldn't drag my butt out of bed for the Saturday morning Karate workout but I did get to the gym in the afternoon.
7/14
Biked to gym
CFWU x 2
Back squats wu 5 reps each: 185-225-275
Bench press wu 5 reps each: 95-135-185-205
5 round for time of:
400 meter run: 7.0 - 7.5 -8.0 - 8.1 - 8.3
275 lb Back Squats; 5 reps
205 lb Bench Press; 5 reps
Time 23:05
Good workout, last 2 runs were tough.
Very happy all bench presses were unbroken.
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
15-Jul-07, 03:28 PM
|
#729
|
|
Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
|
I like your 5 round WOD - combining the runs with a low-rep, heavy lift seems like a good idea.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
|
|
|
|
|
15-Jul-07, 08:17 PM
|
#730
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Tim
7/15
Biked to gym
CFWU x 2
Presses wu
Dead lift wu
" Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups: sub 95 lb Presses
Time 13:00
Slow time but had a couple of issues. Could not get my feet right on the deads when I started so took some time to figure out I had my feet to wide which was making them hard to get a rhythm. Second should have skipped dips and pushups in the warmup, presses were tough.
So..........thats all the excuses I can come up with! lol
I still was a sweaty mess when I was done.
Finished with three 400 meter runs
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
15-Jul-07, 10:42 PM
|
#731
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
your trip sounds like fun JDR! Good job on the workouts! I hate when I have those days when my footing/set-up dosen't feel right on deadlifts. You were smart to take your time and make sure you were set-up correctly.
|
|
|
|
|
17-Jul-07, 08:34 PM
|
#732
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
7/16
Yard work and fence repair-no time for workout
7/17
Biked to gym
CFWU x 2 :but half the reps each rd.
Weighted pull-ups 1-1-1-1-1-1-1 reps
25-35-45-70-80-90-100(really close)-100f
Hang power clean 1-1-1-1-1-1-1 reps
95-135f-135-135-155-155-155
Can't get much closer on the 100 lb pullup but still can not count it.
Form on HPC was terrible need to practice a lot at light weight.
Biked home, post, now off to Karate.
Edit:I forgot to say I did bwt pullups after the weighted and did 16 (PR) and then 12!
__________________
The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 17-Jul-07 at 10:45 PM.
|
|
|
|
|
17-Jul-07, 09:34 PM
|
#733
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
nice work JDR! 100lb weighted pullup is awesome! even if you didn't quite make it all the way up!
|
|
|
|
|
17-Jul-07, 10:06 PM
|
#734
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
holy crap, even getting 1/2 way up on 100# weighted pull-up is amazing. sounds like you were soooooo close. you'll get it next time.
|
|
|
|
|
17-Jul-07, 10:42 PM
|
#735
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Mm & GG
I forgot to say I did bwt pullups after the weighted and did 16(PR) and then 12!
How I forgot that I don't know.
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
 |
|
|
Tags
|
| arm dumbbell, assisted dip, assisted pull, assisted pullups, ball shots, bar curl, bar curls, bench max, bench press, bench presses, bike riding, body fat, body weight, box jumps, brisk walk, build muscle, compound movement, compound movements, conventional deadlift, crossfit wod, dead lift, decent workout, decline bench, decline sit, decline situps, dip machine, exercise ball, felt heavy, felt strong, five rounds, football team, functional strength, glute ham, grip pull, grip pullup, handstand hold, handstand holds, hang cleans, hang power, hang power clean, hang power snatch, hang squat, hanging leg, head press, heart rate, heart rate monitor, high intensity, high pull, hill sprints, holy cow, inch box, incline bench, incline press, increase weight, increased weight, inner thigh, inner thighs, intense workout, interval workout, jump rope, jumping pull, jumping pullups, kettlebell swings, kipping pull, knees bent, kung fu, lat pull, lat pulldown, late afternoon, lateral raise, lateral raises, lean forward, lean weight, leaning forward, left knee, left shoulder, leg drive, leg lift, leg lifts, legged squats, lifting weights, light headed, light warm, light weight, loosing weight, losing weight, max hr, merry christmas, meter walk, mile bike, mile jog, mile timed, mile warm, military press, muscle fatigue, muscle memory, natural testosterone, olympic lifting, online journal, overhead press, overhead squat, posterior chain, potato chips, pound ball, pound bar, pound db, pound deadlift, pound dumbbell, pound dumbbells, pound dumbells, pound thruster, pound weight, power cleans, power snatches, pre workout, preacher curl, pullup bar, push jerk, push press, quick workout, rate monitor, regular pushups, rope climb, running workout, seated military, seated military press, shoulder press, shoulder workout, skull crushers, smith machine, squat clean, squat cleans, squat position, squat rack, standard grip pull, standard grip pullup, start slow, stay motivated, stiff leg, stiff legged deadlift, stiff legged deadlifts, still learning, still sore, still working, strength gain, strength gains, strict form, strict pullups, sumo deadlift, super heavy, three hours, three rounds, tough workout, training log, upper body, upright row, upright rows, walking lunge, walking lunges, wall ball shots, weight bench, weight lift, weight lifting, | |
