JDR3 2006 workouts

[.V.]

Good idea including and encouraging you son to work out. It will certainly help his sports performance...if he doesn't overdo it at the beginning and end up too sore to play.

Boys tend to want to overdo it. Depending on his age, overdoing it a bit might not be too bad of a thing though. Lots of natural testosterone to recover from about anything he does.

I wish someone had gotten my butt into a gym when I was young. The hard manual labor worked very well too. I worked with my dad after school and on weekends doing masonry and construction work. Plus did whatever farmwork I could find extra helped too (I was a greedy little sh*t). Then off to college, no more manual labor - along came the fat - goodbye went the muscles. If I had known how to get in a gym and do the same thing I'd have been way better off now.

You are definitely doing your boys a favor now.

[JDR3]

I agree with the not over doing. We are going to go slow and modify all CF workouts. Less weight - lower reps. He may get a taste of the manual labor later this summer. If not, next summer to help motivate him for college!

[.V.]

Ahhh, you can't overtrain on a CF workout... jk.

[JDR3]

6/15

Karate workout. First one in a while, felt good to be back.

6/16

CFWU x 2 (- dips )

"J.T."
21-15-9 reps of:
Handstand push-ups: sub: feet elevated 5 ft.
Ring dips: sub: reg. dips 42/30/18
Push-ups

So in my mind here is how I thought I would do this WOD!

Handstand push-ups: 7/7/7-- 5/5/5 -- 5/4
dips: 6 x 7 -- 6 x 5 -- 6 x 3
Push-ups: 11/10 -- 8/7 -- 9

Definitely did not go like that........
Rd. 1: good start HSPU 7/7/7 dips 6/6/6/6/4/2/3/3/3/2/1 pushups 3/2/4/6/6

Rd.2: HSPU 5/4/3/3 dips: had to go to 80 lbs. assist! Could not do one! 7/5/6/5/3/4 pushups:5/5/4/1

Rd.3: HSPU 5/4/1 dips:80 lbs. assist 5/4/4/2/3 pushups: had to do them from my knees, tried a reg. and went right to the ground! Did 2 sets of 9 from the knees.

Needless to say this one kicked my but.....

Time: 45:09

[JDR3]

6-18

CFWU x 2

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

8 rds. + 8 hsc

Deadlifts
225 x 2
275
325 x 2
245 x 5 work on form

[tim_mcf]

You're still doing great work! Nice job.

[JDR3]

CFWU x 2


"Daniel"

For time:
50 Pull-ups: 6:30
400 meter run: 1% @ 9.0
80 pound Thruster, 21 reps: 2:11
800 meter run: 1% @ 8.5 - 7.5
80 pound Thruster, 21 reps: 2:26
400 meter run: 1% @ 8.0
50 Pull-ups: 10:02

Total Time: 32:51
Thrusters sucked the life out of me for the last two runs

[JDR3]

6/20

Karate workout

6/21
Biked to gym

"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.

Rd 1: 6:20
Rd 2: 8:06
Rd 3: 10:06
Rd 4: 10:43
Rd 5: 9:59

Next time will try to get all rounds in the high 8's

[JDR3]

6/22

Karate workout

6/23

Biked to gym

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments

Pullups: 36
Pushups: 60
Situps: 85
Squats: 108

Short but very intense workout.

I've always wanted to do the Tabata something workout but for some reason it scares me. Maybe after my fun-run season, I'll add it to my short list.

We miss again at the dojo. Train hard.

[JDR3]

6/24
Got called into work this morning so no Karate workout... not good. Went to gym right from work at 11.

CFWU x 2
Push Jerk 3-2-2-2-1-1-1-1-1 reps
95/115/145/145/165/145/145/145/145

3rds of:
push jerk 135: 5 reps.
knees to elbows: 10 reps

At 6:30 my wife wanted to go to the gym so, what the heck, rd. 2!

CFWU x 2 -pullups

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings: sub 55 pound dumbbell swing
12 Pull-ups

Runs on tread @ 1%: 9.0/9.0/9.0 - 7.0
Swings: 21/21/15-6
Pullups:8-4/4-3-3-2/3-3-3-3

Time: 14:20

First time:18:03 Second time:16:18
Really tried to cut rest time, so good improvement

[gymgirl]

Originally Posted by JDR3

5/9
warmup: 5 min precor-10 situps-10 back extensions

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups : unbroken
10 Push-ups: broken after round 3
15 Squats: unbroken

12 rds: 19:57 Avg. 1:40

Happy with the effort, pushups are where I lost time.

hi JDR3-

Tim suggested i come take a look at your workout journal. i just got done reading the entire thing, and wow you are hard-core! great job!

i did the workout above yestarday for only the second time ever and was gasping for air!

i was wondering if your body gets used to training like this and then the workouts become easier, or do they continue to challenge you becuse there are so many 'routines' you can choose to do? i know some of the programs have you go for times and some are to see how many rounds you can do in 20 minutes. so i guess my question is how long have you been following the crossfit program and are you still finding them challenging?

p.s. i hate burpees too, those are the worst!

[tim_mcf]

I have been doing them since February or so, and have repeated some of the "girls" several times. I find it just as challenging now as it was when I started, but I am getting done faster, using heavier weights, less broken sets, etc. I also just feel and look a whole lot better than before, and I'm a whole lot less bored with my workouts. But anyway, yes it's always hard.

And I agree, JDR is hard-core for sure. Really impressive work by a big guy.

[JDR3]

Thanks Tim
Gymgirl, I agree with what Tim said above. I started doing some of the CF workouts in Jan. and have been doing all of them since Mar. I may miss some of them but make them up by doubling up where possible.(sometimes there is just no way!!!) I have found that they are all challenging no matter if you have done them 3 or 4 times. If you kept doing Cindy for example in 20 min. after 3 or 4 times then yes it would get easier. I think the big thing with CF is it challenges you mentally as well as physically. Since it is for time it comes down to how hard you can push yourself. When I started I could do 7 pullups max in a set and would sub jumping pullups on a lot of the WOD's. After a while I just told myself it would take longer but I could do all the pullups required. I have had great improvement in that area and now find its the pushups slowing me down as well as many of the other exercises. Like Tim said you can always add weight and reps. You will also find after awhile, that before when you needed rest, you will now be able to push through it and the workout will become faster that way too. If you choose to try this for awhile, after a couple of months go back and do your old style of workout. For me when I did it felt like I was just standing around for a hour and a half. Now almost all workouts are less than an hour and I leave drenched with sweat. I don't think I can go back. Also remember that you can always modify the WOD, whether it be by the number of reps or the weight you use. When I first started I did this quite a bit and made notes so the next time that WOD came up I adjusted. Good luck with your training. JD

PS: Burpees.... enough said!!!

[JDR3]

6/25
Biked to gym

CFWU x 2

"Grace"
135 pound Clean and Jerk, 30 reps

6/6/6/6/3-3

Time: 6:44
Went very well. Happy with effort. They suck the air right out of you.

3 rds. of
Knees to elbows: 10 reps
Hanging straight leg lifts: 10 reps