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21-Sep-07, 01:08 AM
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#811
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/20
CFWU
Three rounds for time of:
Run 800 meters @ 7.0 - 7.0 - 7.0
10 chinups
10 115 lb push press
Time 19:39
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The Sport of Fitness - video [ wmv] [ mov]
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22-Sep-07, 07:10 PM
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#812
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/21
Rest day
9/22
Morning Karate workout
About an hour later over to the gym
1/2 mile warmup run @ 6.6
CFWU x 2
" Grace"
135 pound Power Clean and Jerk, 30 reps
10 min. break
" Isabel"
Snatch 135 pounds, 30 reps: sub 95 Power snatch
1/2 mile walk-run-walk cool down
Didn't time either one this time but did Grace in sets of 3 with a pause in between each lift to adjust feet. Rested between sets as needed but not to long. Same for Isabel but dropped weight to 95. If I would have done Isabel first I'm not sure what weight I would have use but it still would have been lighter than 135. The 95 was good today and I was soaked head to toe after.
Those lifts are very tiring!
Added this for fun.
Enlarge image
Double-Unders, Buddy Lee - video [ wmv] [ mov]
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The Sport of Fitness - video [ wmv] [ mov]
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24-Sep-07, 09:30 PM
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#813
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/23
5 mile trail bike ride with dog
9/24
Biked to gym
CFWU x 2
5 rds of:
1/4 mile run @ 7 - 7 - 7.1 - 7.2 - 7
10 pullups
10 dips
Time 23:30
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The Sport of Fitness - video [ wmv] [ mov]
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25-Sep-07, 11:49 PM
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#814
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/25
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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26-Sep-07, 12:15 PM
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#815
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great workouts JDR! You missed yesterdays ass kicker. SDHP's and thrusters. what a brutal combo!
BTW i watched that buddy lee video like 5 times the other day. he is insane!
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26-Sep-07, 11:51 PM
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#816
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl, and I will be making that one up this weekend.
9/26
Biked to gym
5k run on treadmill
Time 27:17
CFWU x 2
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The Sport of Fitness - video [ wmv] [ mov]
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29-Sep-07, 02:04 AM
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#817
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/27
Both boys had games. One football other baseball.
9/28
Biked to gym
SDHP and Thruster warmup
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps: 15 / 8-7 x 4
95 pound Thruster, 15 reps: 15 / 8-7 x 4
Time 17:24 (1:54 - 3:32 - 3:55 - 4:09 - 3:54)
Well that was fun.................
Plan was to do Nicole after, no shot of that happening.
CFWU
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The Sport of Fitness - video [ wmv] [ mov]
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29-Sep-07, 01:18 PM
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#818
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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That's really good, great work.
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I can do all things through Him who strengthens me.
—Philippians 4:13
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29-Sep-07, 02:20 PM
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#819
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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Quote:
Originally Posted by JDR3
9/27
Well that was fun.................
Plan was to do Nicole after, no shot of that happening.
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ha, now if you would have done nicole after that...well i would be flying down to CA to see that sh$t! That SDHP/Thruster WOD was brutal, you did fantastic, great work JDR! |
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29-Sep-07, 09:50 PM
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#820
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/29
Thanks Gymgirl, no flight needed, lol.
My legs/butt are hurting today big time!
Karate workout this morning - I sucked, couldn't move well at all.
Nicole will have to wait until tomorrow, just went for a bike ride with
the dog to try to loosen thing up.
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 29-Sep-07 at 09:52 PM.
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30-Sep-07, 10:11 AM
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#821
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Registered User
Join Date: Jun 2007
Location: Alden, NY
Age: 24
Posts: 896
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Hello!! your workouts lok great as well! How does the crossfit stuff work? do you find yourself sore all the time?
Tuesday I meet with a different guy at the gym to change my workout. I am getting bored with the one I am doing now and am hoping to up my results with a change. Looks like you do something different everyday!!
P.S. how long is the bike ride to thy gym? I also thought of taking my bike out for a 15 mile ride but I don't think I would make it! lol
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30-Sep-07, 03:03 PM
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#822
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Hi Sweetdream,
No, I'm not sore all the time but every now and then a workout will leave you hurting.
You should definitely checkout the crossfit.com web site. It has tons of info. Check out the FAQ section, it will help a lot. Also Gymgirl is a crossfitter so check her journal.
Crossfit post a new workout each day and they have a archive section of all past workouts.
There workout schedule is 3 days on, 1 day rest. I modify it to go with my karate training.
The bike ride is only 1/2 mile, so instead of driving I loosen the legs up!
As for the 15 miler, I think right now you could make any distance bike ride you want if you set your mind to it!
Thanks for stopping by.
PS If you decide to try some of the workouts and need help modifying them I'll be glad to help!
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 30-Sep-07 at 03:09 PM.
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30-Sep-07, 06:34 PM
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#823
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/30
Still can't believe how sore I am from the SDHP/Thruster workout!
Biked to the gym
CFWU x 2 -pullups
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters @ 7.0 - 7.1 - 7.2 - 7.3 - 7.4 - 8.0
Max rep Pull-ups: 12 - 10 - 8 - 8 - 8 - 7
6 rds in 19:59
Happy with the effort. Runs went a lot better than I expected.
1/4 mile walk cool down
Biked home picked up my son and the dog and headed for the creek trail for
3.5 mile ride.
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The Sport of Fitness - video [ wmv] [ mov]
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01-Oct-07, 09:49 AM
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#824
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Registered User
Join Date: Aug 2004
Posts: 5,427
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Your still going strong I see. Nice work!  : : |
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01-Oct-07, 09:04 PM
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#825
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Brat!
10/1
Biked to gym
CFWU
Jump rope/thruster warmup
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps: sub 85 lbs.
15 Pull-ups
Time 21:01 (5:33 - 7:25 - 8:03)
Thanks Tim for posting a time early on this one, gave me a number to shoot at!
Definitely made me push!
CFWU -pullups
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The Sport of Fitness - video [ wmv] [ mov]
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