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25-Jan-08, 09:20 PM
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#946
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/25
5 min elliptical
Shorten CFWU x 2
" Nasty Girls"
3 rounds for time of:
50 Squats - 1:07 / 1:49 / 1:46
7 Muscle-ups: sub 3 pullups/3 dips x 7 - 4:22 / 4:40 / 5:38
135 pound Hang power cleans, 10 reps - 1:44 / 2:21 / 2:00
Time 25:27
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The Sport of Fitness - video [ wmv] [ mov]
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26-Jan-08, 09:17 PM
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#947
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/26
Morning Karate workout
CF rest day
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The Sport of Fitness - video [ wmv] [ mov]
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27-Jan-08, 12:38 AM
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#948
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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nasty girls sucks big time! great work on that one.
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27-Jan-08, 06:15 PM
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#949
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gg, pullups/dips took a long time.
1/27
5 min elliptical
CFWU x 2
BS-SP-DL warmup before each
" CrossFit Total"
1:30 min rest between sets
Back squat: 225x5 - 245x5 - 265x5 - 285x5 - 315x5
Shoulder Press: 115x5 - 125x5 - 135x5 - 145x3 - 155x2
Deadlift: 225 - 275 - 315 - 365 - 405
Total 875
A little different today. All squats down to my max depth, last rep of 315 was tough.
Shoulder press pr is 160 so I better get a pr next time I do singles
DL went well, stopped at 405 like last time and will probably keep that as my max.(455 is my pr)
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The Sport of Fitness - video [ wmv] [ mov]
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27-Jan-08, 06:51 PM
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#950
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Nice work!
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I can do all things through Him who strengthens me.
—Philippians 4:13
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27-Jan-08, 06:57 PM
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#951
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Registered User
Join Date: Feb 2003
Location: Sunny Brisvegas
Age: 24
Posts: 820
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Quote:
Originally Posted by JDR3
...DL went well, stopped at 405 like last time and will probably keep that as my max.(455 is my pr)
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Why?
Not trying to belligerent or anything just curious as to why you're not shooting for PR's on a CFT workout? (I thought that was the point ... but I've been known to be wrong before  ).
What I wouldn't give for a 455lb Deadlift (hell I'd take a 405 if it was going heh heh).
Great work anyway mate! you're looking very strong.
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27-Jan-08, 08:51 PM
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#952
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Registered User
Join Date: Apr 2006
Posts: 1,416
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No problem Pseudonym
I actually just felt like doing it like this today.
As for the squats - no one at the gym today I trust to spot me so I got in some good work safely.
Presses - the other day I used 115x5 in a workout and felt I could have done 135 so today was a good opportunity to see if my thinking was correct. And I think it was!
DL's - to be honest I don't trust my form. I really need to get with someone so they can take a look and make sure my body position is correct. With that being said I have never hurt myself doing DL's and today they felt easy.
You are right about the CFT being the time to try and PR but today that was not my goal.
Here's my CFT PR: Squat 365 - Press 150 - Dead 455 = Total: 970
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 27-Jan-08 at 09:10 PM.
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30-Jan-08, 12:47 AM
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#953
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/29
Was not going to workout today - not feeling great - but got to the gym.
CFWU x 2
5 min elliptical
10 rounds of Cindy
Time 16:30
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The Sport of Fitness - video [ wmv] [ mov]
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30-Jan-08, 08:44 AM
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#954
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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nice CFT numbers JDR! and good job on that 10 rounds of cindy.. you should have just done the 20 minutes, you were almost there!!
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02-Feb-08, 02:16 AM
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#955
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Registered User
Join Date: Apr 2006
Posts: 1,416
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1/30 and 1/31
N/A
2/1
5 min walk on treadmill @ 3.4
cfwu x 2
5 rounds of:
1/4 mile run: @ 7.0 - 7.1 - 7.2 - 7.3 - 7.4
10 reps; Hang power clean and push press: 135 pounds
Time 28:50
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The Sport of Fitness - video [ wmv] [ mov]
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02-Feb-08, 10:45 AM
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#956
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Nice workout!
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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03-Feb-08, 12:54 AM
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#957
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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good job JDR!
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04-Feb-08, 09:37 PM
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#958
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Registered User
Join Date: Apr 2006
Posts: 1,416
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2/2
Morning Karate workout
2/3
2 mile trail walk with dog
Yard work
Super Bowl
2/4
5 min walk on treadmile @3.4
CFWU x 2 -pullups/pushups
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups: sub 95 pound Press
15 Pull-ups
95 pound Thruster, 15 reps: sub 80 pounds
Time 23:30
First two rds went well, last rd kicked my butt!
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The Sport of Fitness - video [ wmv] [ mov]
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05-Feb-08, 09:25 AM
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#959
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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hey jdr,
do you find that the press subs well for the HSPUs? I've seen a few variations on them but they seem easier than the press.
lol, I like how you included the super bowl. Some people probably got a decent workout from jumping off of the couch. The last 10 min was pretty intense  |
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05-Feb-08, 11:09 AM
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#960
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job tackling 'Frianne' i must admit I wimped out on it.
you did great!
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