JDR3 2006 workouts - Page 8

**gymgirl** · 17-Jul-06, 05:20 PM

my goodness! two WOD's in one workout?!?! nice work JDR3!

:

JDR3 · 19-Jul-06, 10:30 AM

7/18

Karate workout

JDR3 · 19-Jul-06, 11:37 PM

Biked to gym (1/2 mile)
CFWU x 2 - dips

So I had a great idea to combine 2 wod's today. It 104 outside and I wanted to run in the gym,and get caught up. Not my best idea... Here is what I planned to do.

6 rds for time of:
1/2 mile run on the treadmill at 1%
95 pound Squat cleans: 10 reps
Dips: 10 reps

This would cover the 5k run and cleans and dips for 20 mins.
And here is what I did.

Rd1: 1/2 mile run at 8:15 mile pace
Squat cleans: 10
Dips: 5/5
Time: 8:02

Rd2: 1/2 mile run at 8:30 mile pace
Squat cleans: 10
Dips: 5/5
Time: 9:39

Rd3: 1/4 mile run at 8:30 pace down to 9:00 mile pace
Squat cleans: 10
Dips: 10
Time: 8:10

Rd4: 1/4 mile run at 10:00 mile pace
Squat cleans: 5/5
Dips: 10
Time: 8:43

Rd5: 1/4 mile run at 10:00 mile pace
Squat cleans: 10
Dips: 10
Time: 8:21

Rd6: 1/4 mile run at 10:00 mile pace down to a brisk walk!!!!!!
Squat cleans: 10
Dips: 5/5
Time: 7:18

Total Time: 50:15

Was trying to get as low as I can on the squat cleans, which isn't that low. They just sucked the life out of the runs but I tried to keep my form on them all the way through the best I could. I was breathing a lot hard after the cleans then after the first two runs. The last jog/walk was tough, about a minute in I could not control my breathing and had to just walk to finish. No rest besides the walking on last rd.,just wanted it over!
2 miles instead of 3 but I'll take it. Not a dry stitch of clothing to be found.

20-Jul-06, 12:42 AM

Good job Big Guy. Isn't it amazing how ambitious we are on paper. Kind of like the Monday morning quarterback or the back seat driver.

I'm out on Thursday but after your workout if you have time stop by the high school and maybe I'll run the 3,200 meter race which shouldn't start until after your workout. Of course, you could also join me but I suspect after your WOD today that it might not be in your plans. If not, I'll see you next week. Osu!

JDR3 · 20-Jul-06, 11:04 AM

Thanks , I may come and watch, if Karate is not to bad I may run. Good luck with the sub 6 min.

Looks like I miss dated yesterdays workout, should be 7/19.

tim_mcf · 20-Jul-06, 11:11 AM

That looks rough. Full squat cleans get my heart pounding faster than anything, and I'm not surprised that they made your run harder. Good job sticking it out to the end and finishing, and good thinking to go ahead and alter your plan in mid-workout.

Running interspersed with cleans and dips is way harder than just running. You probably could have done all 3 miles if you had just run, and then just done the other WOD.

You know, it's not like you're going to get in trouble with the Crossfit police if you miss a WOD now and then. It's okay to just skip one sometimes.

JDR3 · 20-Jul-06, 12:07 PM

Your right. I probable should have just done the run. I'm not a big fan of the runs so I try not to skip any of them. Hey, you never know when the CF Police are watching. LOL!!!!

**gymgirl** · 20-Jul-06, 12:12 PM

Quote:

Originally Posted by tim_mcf

You know, it's not like you're going to get in trouble with the Crossfit police if you miss a WOD now and then. It's okay to just skip one sometimes.

LOL! too funny.

JDR3- great workout. that looks insane, i've never done squat cleans before but they look extreamly brutal. great job!

JDR3 · 20-Jul-06, 11:17 PM

7/20
Karate workout - good one - high intensity

JDR3 · 21-Jul-06, 08:04 PM

7/21
Biked to gym

CFWU x 1
OHS: 50 lbs x10 - 65 lbs x10

Five rounds for time of:
Run 1/4 mile: on treadmill 1% at 8.0 x 3 - 7.6 - 7.1
75 pound Overhead squat, 20 reps: unbroken

Time: 20:42
Runs went good, happy with squats. Butt down to 20 inch bench.

JDR3 · 22-Jul-06, 10:59 PM

7/22
Karate workout in the A.M.

Biked to gym in the afternoon.

CFWU x 2 - pullups

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

6 rds + 10 lunges + 6 pullups

JDR3 · 23-Jul-06, 07:23 PM

7/23

4 mile brisk walk with my wife and puppy this morning. Very hot here (109), going to be hot all week again.

JDR3 · 24-Jul-06, 09:03 PM

7/24
Bike to gym

CFWU x 2

BWT: 242
For time:
Sumo Deadlift High Pulls 25 reps @ 60lbs- unbroken
Body weight Bench press, 30 reps: sub 195- 10/6/5/4/3/2
SDHP 50 reps @ 60lbs- 20/20/10
Body weight Bench press, 20 reps:sub 195- 5/3/3/3/3/3
SDHP 75 reps @ 60lbs- 15 x 5
Body weight Bench press, 10 reps:sub 195- 6/3/1

Time: 31:30

Finished with some Thruster work.
Butt down to 20 inch bench

80x3/90x3/100x3/100x4/100x5

**gymgirl** · 25-Jul-06, 01:21 PM

holy cow! i just watched the video on x-fit for the sumo deadlift high pulls. those look realy tough. what a great workout, and you made great time. nice work!

ps did you see todays WOD? that looks like it could be interesting.

JDR3 · 25-Jul-06, 11:39 PM

Gymgirl,yes I did, an here it is.

Karate workout, then over to the school to do todays wod.

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.

10 rds + 7 pullups = 62 total pullups: 2 better than last time
Up 26 from the first time I did.

Unbroken until rd.8, should have broke the sets up better after that, will adjust next time.
Goal will be 12 rds!