JDR3 2006 workouts

[JDR3]

6/15
Rest day

6/16
Short warmup

For time:
50 Sit-ups
50 Double-unders:sub 200 singles
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees (6:54)
50 Sit-ups

Time 21:13

cfwu x 2

[JDR3]

6/17
Karate workout

[minime]

nice work JDR, the burpees took most of my time on that too!!

[JDR3]

Thanks Mm, damn burpees..............

6/18
Biked to gym
CFWU x 2

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Time 18:58

[minime]

great time for that WOD jdr!

[JDR3]

THanks Mm!

Going on vacation!!!!!!!
Will post my workouts next week

[JDR3]

Back from vacation, we went on a cruise. Ships name is Liberty of the Sea.
Ship had everything - wave machine called Flowrider for boogie boarding and stand up surfing, rock wall climbing, miniature golf, ping pong, full size basketball court, very nice weight room. Even has a indoor mall!
Only did one workout on wed., but as you can see there were plenty of activities to keep us busy and active!
Thought I'd throw in a handstand pic., actually held it for about 2 seconds before having to lean against the wall!

6/25
cfwu x 2

5 rds of:
400 meter run
45 lb db press; 10 reps
Pullups; 10 reps

Time: about 20 min.

6/29
Morning walk with No-frills and the dog - 3 miles

Biked to the gym at 2pm
cfwu x 2 -pullups

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

8 rds + 10 thrusters

Rest then did 4 - 400 meter runs at 7.0

Welcome back to the "real world". Don't be late for work.

[JDR3]

Thanks P, work welcomed me back with a nice 10 hour day.

6/30
cfwu x 2

4 rounds of:
400 meter run
55 lb db swings; 10 reps
95 lb hang squat cleans; 10 reps
Pullups; 5 reps

Time 24:51

[JDR3]

7/1
Karate workout

[minime]

nice handstand pic jdr! Sounds like a fun vacation!

[JDR3]

Thanks Mm, we had a great time!

7/2
Biked to gym
cfwu x 2

Five rounds for time of:
135 pound Deadlift, 15 reps: all rounds 135 unbroken
135 pound Hang power clean, 12 reps:rd 1 - 135 / rds 2 to 6 - 115 ; all 6-6
135 pound Front Squat, 9 reps: rd 1 - 135 / rds 2 to 6 were OHS 115 ; all rds unbroken
135 pound Push Jerk, 6 reps: rds 1 & 2 - 135 / rds 3 to 6 - 115 ; all rds unbroken


Time 32:03 for 5 rds / 6 rds 38:24

My time sucked, but I don't care. This wod kicked my ass but I finished it!
I must of been delirious because I didn't do 6 rds on purpose. I saw my final
time as I was lying on the ground and thought "I know I suck but not that bad",
then went through my watch and saw 6 rds!!!! To have a wod kick your butt
and then do a extra round is just not right........................

Note: was not happy with my depth on the front squat so switched to OHS were
I can keep the weight over my heels for much better depth.

[minime]

AWESOME work JDR, you did great on that workout! And an extra round too, impressive!

[JDR3]

Thanks Mm, it really did get the better of me.

7/3
Karate workout

7/4
3 mile bike ride with the dog over to the school.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

11 min = 10 rds + 7 pullups
Ties my PR - very happy with the effort, didn't think I would do this well today.

3 mile ride home

[JDR3]

7/5
Morning Karate workout

Over to the gym in the afternoon

1 mile run - 7:56

DL warmup - 135 - 185 - 225 - 275

5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with jump - no clap)

Time 8:50

Thruster warmup
No Fran, just didn't have it in me without the prescribed rest.

15 situps
15 back extensions