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28-Aug-07, 10:15 PM
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#781
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Good increasing running times on those rounds. It doesn't take much to clear the sludge out of them arteries.
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29-Aug-07, 10:46 PM
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#782
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Pierini
8/28
Karate workout
8/29
Biked to Park
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able. I subbed Jumping bar muscle-ups.
5 min + 5
Bar was 6 feet which is 3 or 4 inches higher than my usual.
I thought I would do a little better than I did but it got tough quick.
Biked over to gym
CFWU x 2
400 meter Walking lunge
Time 20:17
Ouch! 340 lunges
Did them out behind the gym in the ally way
As a side note it was 104 here today, bike ride home was no fun!
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 31-Aug-07 at 12:02 AM.
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31-Aug-07, 10:33 PM
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#783
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Registered User
Join Date: Apr 2006
Posts: 1,416
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8/30
No Karate tonight - Sons first Freshman football game. Win
He plays offensive strong guard and center , he had a very good game!
8/31
Biked to gym
CFWU
Benchpress and Power clean warmup
Made up my own workout today.
5 rds of:
1/4 mile run: 6.5 - 7.0 - 7.5 - 7.1 - 7.0
185 lbs Benchpress; 10 reps
145 lbs Power clean; 10 reps
Time 33:04
Butt and quads are super sore from lunges. Left knee cap a little sore and
scrapped from hitting the ground. Todays workout was tough.
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The Sport of Fitness - video [ wmv] [ mov]
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02-Sep-07, 12:35 AM
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#784
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/1
Sons morning football game,win, so no Karate.
Over to gym at 5 pm
CFWU
" CrossFit Total"
Back squat, 1 rep: 135x5 - 185x5 - 225x5 - 257x5 - 315x2 - 355 - 355
Shoulder Press, 1 rep: 95 - 115 - 135 - 155PR - 155f - 145
Deadlift, 1 rep: 225 - 275 - 315 - 365 - 415 - 415 - 365
Total: 925
Got home and took 2 mile bike ride with the dog.
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The Sport of Fitness - video [ wmv] [ mov]
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02-Sep-07, 08:52 PM
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#785
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/2
Morning 3 mile trail ride with the dog
Biked to the gym at 4pm
Short CFWU
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Time 17:40
Quads still sore from lunges!
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The Sport of Fitness - video [ wmv] [ mov]
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03-Sep-07, 05:08 PM
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#786
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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congrats on that shoulder press PR! CFT is lookin' awesome, you're gonna break 1,000 soon!
good job on those walking lunges, my booty hurt soooooo bad the next day too! great work! |
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04-Sep-07, 08:59 PM
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#787
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/3
3.5 hours of field work on High School baseball field.
9/4
Biked to gym
CFWU
OHS warmup: 45x3 - 65x3 - 95x3
" Nancy"
Five rounds for time of:
400 meter run: 6.5 - 7.0 - 7.0 - 7.1 - 7.2
95 pound Overhead squat, 15 reps
Time 18:03
Missed PR by 6 sec.
Killed the OHS today!
Off to Evening Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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05-Sep-07, 09:59 AM
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#788
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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Dang, JDR you flew on Nancy! Fantastic work!
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05-Sep-07, 10:31 PM
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#789
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl, I think I can finely move the OHS weight to 115.
Runs felt good so hope to bump the speed on them too.
9/5
biked to gym
CFWU
"Elizabeth"
21-15-9 reps of:
Power Clean 135 pounds
Ring dips: Sub reg. dips
Time 14:23
First time in a long time for doing reg dips instead of assisted.
Felt pretty good. Subbed 1:1 hope to build to 1:2 for the WOD.
CFWU -dips
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The Sport of Fitness - video [ wmv] [ mov]
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05-Sep-07, 10:49 PM
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#790
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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That's so odd, you have such a strong press and bench but have a hard time with dips. Is it something about the angle that hurts your shoulder or something?
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I can do all things through Him who strengthens me.
—Philippians 4:13
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06-Sep-07, 12:49 AM
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#791
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Tim'
Hurt my shoulders doing benchpress many years ago(didn't warmup properly).
A lot of it is the angle thing but I think I have some tears in them that
one dayI will get checked. For now I just try to be careful with them.
Hurt them again back in Feb. doing dips so I'm cautious about them.
They feel great now so will try to make slow gains. Things that kill them
are lateral raises, front raises, and incline benchpress. Will not go near the
incline bench ever, but will do light raises from time to time(10 lb max).
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The Sport of Fitness - video [ wmv] [ mov]
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07-Sep-07, 08:28 PM
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#792
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/6
Rest day - son football game,lose, now starting center. Even though they lost
he had a very strong game.
9/7
Biked to gym
CFWU
" Helen"
Three rounds for time:
Run 400 meters: 7.2 - 7.5 - 7.7
55 pound dumbbell X 21 swings: unbroken
12 Pull-ups: 6-3-3 all three rds
Time 13:52
Happy with the effort.
CFWU
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The Sport of Fitness - video [ wmv] [ mov]
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07-Sep-07, 11:15 PM
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#793
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Good job on "Helen".
I remember the first and only time I did Helen. I did all my DB swings unbroken with the prescribed weight because I just didn't want to expend the energy required to put that darn DB down and have to pick it up again. That sure drained me when it was time to bang out the pullups. I couldn't believe how hard they were to do.
Maybe one day I'll charge myself up and do it again, but until then I can relive "Helen" through you and reading your posts.
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08-Sep-07, 06:45 PM
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#794
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/8
Morning Karate Workout-good workout!
Biked to the gym at 2 pm
Short warmup
Filthy Fifties For time:
50 Box jump, 24 inch box: 4:19
50 Jumping pull-ups: 3:18
50 Kettlebell swings, 1 pood(35 lb db): 3:06
Walking Lunge, 50 steps: 2:55
50 Knees to elbows: 9:09
50 Push press, 45 pounds: 3:17
50 Back extensions: 4:13
50 Wall ball shots, 20 pound ball: sub 12 lb ball: 5:25
50 Burpees: sub 50 perfect pushups: 6:45
50 Double unders: 5:23
Time 47:50
No 20 lb ball. Burpees.......just didn't have them in me today.
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The Sport of Fitness - video [ wmv] [ mov]
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09-Sep-07, 09:13 PM
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#795
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/9
3.5 mile bike ride with dog on creek trail.
Biked to gym at 4 pm
CFWU x 2
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
135 - 155 - 175 - 205 - 225 - 185 for the next five
Form didn't seem that good at 225 so dropped down and worked on it.
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The Sport of Fitness - video [ wmv] [ mov]
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