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27-Aug-08, 12:32 AM
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#1171
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Mm
8/25
rest day
8/26
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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28-Aug-08, 12:42 AM
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#1172
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Registered User
Join Date: Apr 2006
Posts: 1,416
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8/27
Short warmup
Murph - Lite
For time:
1 mile Run: 8:38
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run: 10:29
Time: 37:12
5-10-15 for 10 rds on exercises.
Second mile sucked as usual.
I do have a game plan to improve it next time - will see.
1/4 mile walk cool down.
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The Sport of Fitness - video [ wmv] [ mov]
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28-Aug-08, 02:06 PM
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#1173
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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nice work on murph lite JDR! I hear you on that second mile, it sucks cos you feel like throwing up the whole time! (or at least, I do!)
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29-Aug-08, 12:03 AM
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#1174
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thats a very good way to put it Mm!
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The Sport of Fitness - video [ wmv] [ mov]
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30-Aug-08, 09:28 PM
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#1175
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Registered User
Join Date: Apr 2006
Posts: 1,416
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8/28-29
No workouts
8/30
Morning Karate workout
To the gym at 4:30
Warmup on all below
5 rounds for time:
6 Presses; 105 pound
8 Pull-ups
10 Dumbbell swings, 55 pounds
12 Sit-ups; Tom's situps from Karate
14 Burpees
Time 28:19
Tough!
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The Sport of Fitness - video [ wmv] [ mov]
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01-Sep-08, 05:05 PM
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#1176
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Registered User
Join Date: Apr 2006
Posts: 1,416
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8/31
2 mile walk with dog
9/1
CFWU
4 rounds for time of:
400 meter run: 6.8 - 7.0 - 7.2 - 7.5
20 Over Head Squats; 45 pounds
5 sets of 3 pullups/3 dips
10 Hang power cleans; 135 pounds
Time 36:44
Stretching
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The Sport of Fitness - video [ wmv] [ mov]
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01-Sep-08, 11:13 PM
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#1177
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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I like that homemade WOD. I'm guessing the 135 lb. hang cleans for 10 reps was the toughest part of it. |
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02-Sep-08, 11:43 PM
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#1178
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Very much so Perini!
9/2
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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03-Sep-08, 09:19 PM
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#1179
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/3
cfwu x 2
Push Jerk wu: 45-65-95-115-135 - 155x3
Back squat wu: 155x3 - 205x3 - 245x3
5 rounds of:
400 meter run: 7.5 - 7.8 - 8.1 - 8.5 - 9.0
155 lbs. Push Jerk: 3 reps
265 lbs. Back squat: 3 reps
Forgot watch: under 30 min.
.2 mile walk cool down
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The Sport of Fitness - video [ wmv] [ mov]
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04-Sep-08, 12:32 PM
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#1180
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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workouts are looking good JDR, very creative!
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05-Sep-08, 01:16 AM
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#1181
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Mm, nice to have you back!!
9/4
At the gym at 3 pm
CFWU
AMRAP in 20 min. of:
10 reps Dumbbell Swings: 35 - 40 - 45 - 50 - 55 - 60 - 65 - 70 - 75x5
10 reps Knees to Elbows
10 reps Pushups from the knees
8 rounds + five swings at 75
Did pushups from knees to keep it moving and cut out rest time.
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The Sport of Fitness - video [ wmv] [ mov]
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05-Sep-08, 12:13 PM
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#1182
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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pushups from the kness, sacreligious!
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06-Sep-08, 06:33 PM
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#1183
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Registered User
Join Date: Apr 2006
Posts: 1,416
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You're killing me Mm!
9/5
rest day - 2 mile walk
9/6
No Karate today, son had morning football game
To the gym at 2 pm
DL wu: 135X10 - 185X5 - 245X3
BP wu: 95-115-135-155-175-185
PC wu: 95x3 - 115 - 135
"Linda" Bwt 248
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 245
Bench press: 185
Power clean: 135
Time 27:41
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 07-Sep-08 at 03:13 PM.
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07-Sep-08, 07:17 PM
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#1184
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/7
.2 mile walk @ 3.5
1 mile run @ 6.8
.2 mile walk @ 3.5
Three rounds of:
Thrusters, 50 pounds: 15 reps
Sumo deadlift high-pull, 80 pounds: 15 reps
26" box step-ups: 15 reps each leg-alternating
Push-press, 80 pounds: 15 reps
Burpees: 15 reps
Time 26:37
1/2 mile @ 6.2
.2 mile walk @ 3.5
Was very stiff from yesterday, feel better now.
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 07-Sep-08 at 07:23 PM.
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09-Sep-08, 01:30 AM
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#1185
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Registered User
Join Date: Apr 2006
Posts: 1,416
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9/8
cfwu
1 mile run 8:30
walked for 2 min.
1 mile run 8:43
walked for 2 min.
Note: Today was supposed to be 3K run.
Back was very tight. Will run it again for time
soon. Goal - under 16 min.
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The Sport of Fitness - video [ wmv] [ mov]
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