JDR3 2006 workouts - Page 6

**gymgirl** · 26-Jun-06, 02:18 PM

Quote:

Originally Posted by 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!!!

thanks JDR3 and Tim. That makes sense, and there are so many of these 'girls' that you are changing you routine enough too i guess. thanks for the info, it sounds like both of you have seen great results after 6 months or so of following the program. i've only been doing it once per week for about 2 months now, i'm planning on adding another day per week and taking it from there.

thanks for the info; and i look forward to reading your journal.

JDR3 · 26-Jun-06, 09:49 PM

6/26
Biked to Gym

CFWU x 2 - pullups

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

Completed: 6 rds + 21 jump pullups + 10 thrusters

Another classic WOD that doesn't look hard until your 2 rds into it! Had about 15 seconds left but could not catch my breath to pick the bar up....

**gymgirl** · 26-Jun-06, 10:55 PM

wow another great workout. great job!

JDR3 · 29-Jun-06, 11:49 AM

6/27

Karate workout

6/28

Little different workout this day. A friend called and asked if I'd come out and throw batting practice to his 12 yr. old Little League All star team. About 2 hours and 300 hundred pitches later I was done.........Today my left arm is hanging and my butt and legs are sore. I knew I would be but it still amazes me how you find different muscles to get sore.

JDR3 · 30-Jun-06, 10:43 AM

6/29
Karate workout

Hour and half later biked to gym

"Michael"
Three rounds for time of:
Run half mile: on treadmill @ 1% 8.0 - 7.5 - 7.5 to 6.0
50 Back Extensions: 10 x5 all 3 rds
50 Sit-ups: 20/10/10 all 3 rds

Time: 30:31
Runs not as fast as usual but cutting back on rest. This seems to be helping my time.

JDR3 · 01-Jul-06, 10:37 PM

7/1

CFWU x 2 (-pullups)

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12 rds + 5 pullups

Pullups and squats unbroken, pushups are the weak point, broken after 3 rds.

**gymgirl** · 02-Jul-06, 01:06 AM

wow good job!!! i don't know how you can do 12 rounds of pull-ups unbroken! that is amazing, my best is only 5 :-( then after that it's like 3 pull-ups then 1, then 1...i always lose time on the pull-ups.

again, great job!

JDR3 · 02-Jul-06, 06:38 PM

7/2
Biked to gym

For time:
25 Walking lunge steps- 0:51
20 Pull-ups- 1:28
50 Box jumps, 20 inch box- 3:32
20 Double-unders- 1:18
25 Ring dips: sub 50 reg. dips- 7:31
20 Knees to elbows- 2:17
30 Kettlebell swings, 2 pood: sub 70 lb. db- 3:49
30 Sit-ups- 2:17
20 Hang squat cleans, 35 pound dumbells- 2:45
25 Back extensions- 2:14
30 Wall ball shots,20 lb.ball: sub 12lb(heavy as gym has)- 3:00
3 Rope climb ascents: sub 45 reps towel pullups- 10:10
Post time.

Time: 41:16
Towel pullups at end were just cruel.....

**gymgirl** · 02-Jul-06, 11:25 PM

Quote:

Originally Posted by JDR3

Biked to gym for warm up

For time:
Run 400 meters 1% @ 8.0
50 Pull-ups 10/6/5/5/4/3/3/3/3/3/3/2
Run 400 meters 1% @ 8.0
50 Push-ups 10/10/8/7/5/5/5
Run 400 meters 1% @ 8.0
50 Sit-ups 30/10/10
Run 400 meters 1% @ 8.5
50 Squats 50

Time: 27:53

Good work out, was real sore after yesterday. This loosened up everything.

it's me again...just browsing your journal, trying to come up with my workout for tomorrow. i may try this one, as it dosn't look too rough on my back. i'm not sure if i can do sit-ups yet, but i will see if i feel any pain.

so, how do you keep track of how many reps you are doing? i see for pull-ups you have

50 Pull-ups 10/6/5/5/4/3/3/3/3/3/3/2

do you stop and write them down? i can barely remember what round i am on, let alone how my reps break down in the set!

JDR3 · 03-Jul-06, 01:11 AM

I do write them down after I get below 5. So for this I wrote 26/4/3...... and so on. I just put a pen and piece of paper next to me on the floor. Can't wait to see your workouts when you are 100%. Also, crossfit has a archive, just search crossfit archive and you can look at months of workouts.

JDR3 · 03-Jul-06, 10:09 PM

7/3
4.5 mile walk with family and dog

Biked to gym

CFWU which consist of: x 2
20 arm swings-frontwards and backwards
40 lbs. Overhead squats: 10 reps
Situps: 10 reps
Back extensions: 10 reps
Bar dips: 10 reps
Pullups: 10 reps

Made up my own WOD today.
10 rds for time of:

135 lb bench press: 10 reps- broken after rd. 4 then 5/5
70 lb EZ bar skull crushers: 10 reps- broken after rd. 5 then 5/5
70 lb EZ bar curls: 10 reps- unbroken

Time: 29:56

Hope you all have a great 4th of July!

JDR3 · 04-Jul-06, 04:21 PM

7/4

5 mile fun run race with my wife and buddies from Karate. My furthest distance for a run before this is 3.2 miles in a best time of 28.52 min. Great weather for the run.

Time: 43:28 (8:22-8:18-8:38-9:11-8:59)

Didn't think my time would be this good, so very happy with my effort.

**gymgirl** · 04-Jul-06, 08:19 PM

Quote:

Originally Posted by JDR3

I do write them down after I get below 5. So for this I wrote 26/4/3...... and so on. I just put a pen and piece of paper next to me on the floor. Can't wait to see your workouts when you are 100%. Also, crossfit has a archive, just search crossfit archive and you can look at months of workouts.

ahhhh i see...that makes sense. i've tried both, i was just curious what worked best for you. thanks for the tip on the archive. i spent a couple hours the other day looking at he past workouts.

p.s. great job on the run today. i can't wait until i get get back to it!

JDR3 · 05-Jul-06, 09:04 PM

7/5
Biked to gym
CFWU x 2 -pullups
Quarter mile run on treadmill 1% @ 8.5

For time:
21-15 and 9 reps of
135 pound Clean and Push Press
Pull-ups

Time: 20:01

Quarter mile run on treadmill 1% @ 8.0

Half mile walk for cool down

JDR3 · 06-Jul-06, 11:38 PM

7/6

Karate workout