| 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!
17-Oct-07, 12:20 PM
|
#841
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
phew, finally caught up on your journal!
congrats on the 20th wedding anniversary, and it sounds like you had a great vacation!
nice work on the workouts. my calfs were sore for days after that jump rope/squat WOD. nice work on JT too! Have fun with Fran today!
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
19-Oct-07, 12:48 AM
|
#842
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Gymgirl, we had a great time.
Still trying to catch up on past workouts so no Fran yet.
10/17
No time for both my workout and the dogs today. Damn dog won
3 mile trail ride.
10/18
Biked to gym
CFWU x 2 with 1/2 the reps on pullups
" Helen"
Three rounds for time:
Run 400 meters
21 55 pound dumbbell swing
12 Pull-ups
Time 13:54
40 min. door to door - then to son's football game.
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
19-Oct-07, 04:10 PM
|
#843
|
|
I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
|
nice work on helen jdr!
|
|
|
|
|
20-Oct-07, 12:12 AM
|
#844
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Minime!
10/19
Biked to gym
Pulled the trigger today and did the 10k run.
Time 61:30
First 3.2 in 28:50 and wanted to quit. But had to get this monkey off my back,
so last 3 miles went - intervals of .05 walk @ 3.7 then quarter mile run until the
last half mile and brought it home the best I could.
The time is what it is. I didn't stop and I finished, happy with the effort.
Nice easy bike ride home
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
20-Oct-07, 10:03 AM
|
#845
|
|
Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
|
Great job on the 10k! I am surprised when I have checked out the Cross Fit posts on 10k day how many people substitute or have this excuse or that excuse as to why they didn't do it so kudos to the second power to you!
You might be a little sore at the dojo this Saturday morning if you show up at all.
|
|
|
|
|
20-Oct-07, 08:01 PM
|
#846
|
|
Registered User
Join Date: Aug 2004
Posts: 5,427
|
Hey JDR, you are determined to make me do a 10k aren't you. (I don't want to feel like a slacker here! )
Your time was good. Did you run outside or on a dreadmill?
Last edited by CF-OC_gal; 20-Oct-07 at 08:13 PM.
Reason: added the missing word in my post
|
|
|
|
|
20-Oct-07, 08:03 PM
|
#847
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Pierini - good seeing you today!
10/20
Morning Karate workout
Biked to the gym at 2pm
CFWU x 2
Thruster warmup
" Fran"
Three rounds, 21-15- and 9 reps, for time of:
85 pound Thruster: 21 / 10-5 / 9
Pull-ups: 11-5-5 / 4-2-2-3-2-2 / 3-2-2-2
Time 8:09 (2:38 - 3:24 - 2:07)
Went with 85 lbs, form and depth on thrusters is just so much
better than with 95.
Pullups faded quickly after first rd today.
After, 3.5 mile trail ride with my younger son and the dog.
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
20-Oct-07, 08:07 PM
|
#848
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Hi CF-OC gal!
Ya it had to be done one way or another!
And it was on the dreadmill  - Its so true!
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
20-Oct-07, 08:14 PM
|
#849
|
|
Registered User
Join Date: Aug 2004
Posts: 5,427
|
Sorry, I missed the word "me" in my post!
You did great - I'm hiding from it with all kinds of excuses like ..." running sucks!"  |
|
|
|
|
21-Oct-07, 03:33 PM
|
#850
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
No problem CF-OC gal
Hey thats a good excuse, it worked for a year and a half for me! lol
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
21-Oct-07, 08:10 PM
|
#851
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
10/21
2 mile bike ride with dog at the school
Bike to the gym
CFWU
21, 15, and 9 rep rounds for time of:
95 pound cleans
L Pull-ups: sub bent knee pullups
95 pound Thruster
Handstand Push-ups: sub 95 lb Press
Time 23:19
Mix of semi squat and some power cleans(when I was running out of gas)
Pullups went well, I use a chinup grip for bent knee
Used 95 today because I didn't want to change the weight for Presses(I was very happy with my form and depth today)
Presses went well
Looks tough - was tough
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
22-Oct-07, 12:07 PM
|
#852
|
|
Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
|
very nice work JDR! you kicked most peoples butt's on that WOD! I'm doing this one tonight, looks brutal! L pull-ups AND thrusters in one workout=terrible!
great job on the 10k's too!
|
|
|
|
|
22-Oct-07, 01:48 PM
|
#853
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
Thanks Gymgirl! I saw my time was good compared to CF post.
I think between the bent knee and the pressses is where I gain the
time advantage.
Very happy I can check the 10k off the "Have not done" sheet!
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
24-Oct-07, 12:32 AM
|
#854
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
10/22
Rest Day - 3 mile trail ride with dog.
10/23
Biked to gym
CFWU x 2 -pullups,pushups
Benchpress warmup
" Lynne" BWT 246
Five rounds for max reps of:
Body weight bench press-245 lbs: 3-4-3-3-3 = 16 PR by 3
Pull-ups: 12-9-8-6-6 = 41 missed PR by 3
Not a lot of reps for the benchpress but being able to do 245 pain free felt great.
And happy I could maintain the 3 reps in rds 4 and 5, although the last rep were a battle!
Karate workout after
__________________
The Sport of Fitness - video [ wmv] [ mov]
|
|
|
|
|
24-Oct-07, 09:04 PM
|
#855
|
|
Registered User
Join Date: Apr 2006
Posts: 1,416
|
10/24
Biked to gym
Short CFWU
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds(15) of rest.
There is no rest between exercises.
Pullups: 8-8-5-3-3-3-3-4 = 37
Pushups: 13-5-6-6-6-6-6-5 = 53
Situps:10-10-10-10-10-9-9-8 = 76
Squats:15-15-15-15-15-15-15-15 = 120
Total 286
Did by myself so used 15 sec. rest because my watch interval wouldn't alarm
with less than 15sec.
4 rds
.25 mile run @ 7.0 - 7.2 - 7.5 - 8.1
.05 walk @ 3.7
__________________
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, weight loss, weight squats, weighted pullups, workout journal, workout partner, workout tonight  |
|
