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09-Jul-06, 01:09 PM
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#91
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Registered User
Join Date: Apr 2006
Posts: 1,340
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7/7 Needed Rest Day
7/8
Karate workout at 8:30 am
Biked to gym at 11:00
CFWU x 2
Three rounds for time of:
Row 500 meters:Sub 400 meter run each rd. for rowing: @ 9.0-9.0-9.0
Bodyweight benchpress 21 reps: BWT 244-Sub 76% of bwt (185)
Time: 22:43
rd1 bp:2:31-10/6/5
rd2 bp:6:04-6/4/4/3/3/1
rd3 bp:7:00-5/4/3/3/2/2/2
First 2 run felt great, last was a challenge. Fatigue set in at the end of rd2 of bp.
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09-Jul-06, 10:53 PM
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#92
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Registered User
Join Date: Apr 2006
Posts: 1,340
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7/9
Quick one today, biked to gym - CFWU x 2
50 knees to elbow
Total time about 30 min.
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10-Jul-06, 07:25 PM
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#93
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Registered User
Join Date: Apr 2006
Posts: 1,340
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7/10
Biked to gym
CFWU x 2 - pullups
" Lynne"
Five rounds for max reps of:
Body weight bench press: BWT 244- BP 245
Pull-ups
BP - PU
4 - 11
3 - 8
3 - 7
2 - 7
2 - 6
2 min rest between couplets
BP same as last time, + 3 on the PU.
May drop to 225 on BP next time to get more reps.
Last edited by JDR3; 11-Jul-06 at 09:46 AM.
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10-Jul-06, 10:24 PM
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#94
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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ohhhhh i saw lynn on there , maybe in the archives or something--and boy did she look brutal!
great job on this one! looks super tough. nice work  : |
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10-Jul-06, 11:24 PM
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#95
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,880
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Those "bodyweight bench press" workouts are hard on us big guys! Nice work, I'm 225 now and I've never benched more than 190. Those are a whole lot easier for a little guy, 150 lbs is a big big difference from 245.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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11-Jul-06, 09:49 AM
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#96
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Registered User
Join Date: Apr 2006
Posts: 1,340
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Thanks Gymgirl and Tim
Tim its nice to see you posting again. That tire workout looks very tough!
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12-Jul-06, 07:02 PM
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#97
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Registered User
Join Date: Apr 2006
Posts: 1,340
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7/11
Karate workout. A good one, almost CF like. Warmup then Sparring - exercises- Kata --- 2 rds; good and tired.
7/12
Warmup minus pullups/dips
Five rounds for time of:
25 Wall ball shots-20 lb. ball: Sub 12 pound ball
7 Muscle-ups: Sub 2 pullups/2 bar dips = 1 MU x7
Time:23:42
Need to get 20 pound ball, dips went very well.
Last edited by JDR3; 12-Jul-06 at 07:06 PM.
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12-Jul-06, 10:03 PM
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#98
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,880
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Get a cheap basketball and cut a 1 inch slit in it. Fill it up with sand (stick a funnel down in the hole), then sew the slit up and slather the heck out of it with Shoe Goo. Next day, when it's dry, stick a piece of duct tape over the Shoe Goo, just for good measure. That's how I made mine, it cost about $5 or $6, and it weighs almost exactly 20 lbs.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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12-Jul-06, 11:06 PM
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#99
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Registered User
Join Date: Apr 2006
Posts: 1,340
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Thanks Tim, I'll get on it and let you know how it goes. Your workout looks good. I bet it is nice having access to weights!!
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13-Jul-06, 07:05 PM
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#100
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Registered User
Join Date: Apr 2006
Posts: 1,340
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7/13
Biked to gym
CFWU x 2 -pullups/dips
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups : unbroken
10 Push-ups : broken after rd 4
15 Squats : unbroken
14 rds + 5 pullups + 4 pushups
PR by 2 rds.
Karate workout later on
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13-Jul-06, 09:34 PM
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#101
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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great job on cindy! i have no idea how anyone can do that many rounds of pull-ups unbroken! nice work, JDR3 : |
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14-Jul-06, 09:27 AM
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#102
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Registered User
Join Date: Apr 2006
Posts: 1,340
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Thanks Gymgirl, as often as I do pullups I'm glad it is showing in the workouts. Now I need to improve my pushups...... It's always something!
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14-Jul-06, 03:27 PM
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#103
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Registered User
Join Date: Apr 2006
Posts: 1,340
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7/14
BWT: 244
CFWU x 1
Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight: Sub 225 - weight 4 inches off ground
Bench press: body weight: Sub 185 - unbroken
Clean: 3/4 body weight: Sub 145 Power Clean
Set up three bars and storm through for time.
Time: 28:04
Below is the last time I did it
Deadlift: 1 1/2 body weight: Sub 225 - weight 4 inches off ground
Bench press: body weight: Sub 195 - broken after 9 rep
Clean: 3/4 body weight: Sub 135 Power Clean
Time: 35:35
Will up DL to 245-BP to 195-PC leave at 145
Felt strong today. BP seemed easy. Will keep doing DL off 4 inch box to protect the back.
Last edited by JDR3; 14-Jul-06 at 03:34 PM.
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14-Jul-06, 04:02 PM
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#104
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,750
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Looks good.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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17-Jul-06, 04:31 PM
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#105
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Registered User
Join Date: Apr 2006
Posts: 1,340
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Out of town on 15th and 16th
7/17
Biked to gym
CFWU x 1
For time:
Run 800 meters: 3:46
100 Sit-ups: 6:07 - 10 x 10
100 Back extensions: 7:12 - 10 x 10
Run 800 meters: 5:08
Time: 22:16
Runs on treadmill at 8.0 and 7.0
Second run was tough, lower back tight from extensions
Had time today so took a 10 min break and did:
" Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster: sub 80 pound- 15/6 - 10/5 - 9
Pull-ups: Broken
Time: 12:04
Last time used 85 pounds, forgot to check. Since this was mostly different muscles not to bad for second wod.
Last edited by JDR3; 17-Jul-06 at 05:12 PM.
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