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13-Nov-08, 01:46 AM
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#1261
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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Hey JDR-
Just checkin in; good to see you've been training at the dojo pretty regularly. I haven't been so studious in that endeavor.
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13-Nov-08, 11:18 PM
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#1262
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Good to hear from you Jasahn
11/13
Karate workout - Kata training
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The Sport of Fitness - video [ wmv] [ mov]
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15-Nov-08, 02:27 AM
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#1263
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/14
2 min walk on TM
Five rounds for time of:
Run 400 meters: 7.5 - 7.7 - 8.0 - 8.5 - 9.0
Hang Power Snatch, 15 reps: 65 - 75 - 85 - 85 - 85
Chin-ups, 5 reps
Time 30:34
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The Sport of Fitness - video [ wmv] [ mov]
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15-Nov-08, 08:11 PM
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#1264
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/15
Morning Karate workout
Noon 4 mile trail ride with dog
At the gym at 4pm
cfwu
Back Squat 5-5-5-5-5 reps - 18" box
275 - 295 - 295 - 295 - 295
6 Rounds of:
Bench press, 5 reps: 115 - 135 - 185 - 205 -225 - 235
Chin-ups, 5 reps
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The Sport of Fitness - video [ wmv] [ mov]
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17-Nov-08, 03:19 PM
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#1265
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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nice back squat JDR, 295lbs - very strong.
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18-Nov-08, 12:06 AM
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#1266
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/16
Morning 4 mile trail ride with dog
2 mile run on TM
7 rounds of:
Pull-ups, 5 reps
Presses, 5 reps: 65 – 85 – 105 – 115 – 125 -135(2 press/3 push press)
11/17
rest day
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The Sport of Fitness - video [ wmv] [ mov]
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18-Nov-08, 08:39 PM
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#1267
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/18
Biked to gym
cfwu
DB swing warm-up, 2 reps:
30-40-50-60-70-80
" Helen"
Three rounds for time:
Run 400 meters: 8.0 - 8.0 - 8.0
55 pound dumbbell swing; 21 reps
12 Pull-ups
Time 13:21
Happy with running and swings.
Pullups were tough today.
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The Sport of Fitness - video [ wmv] [ mov]
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20-Nov-08, 10:48 PM
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#1268
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/19
no workout
11/20
warmup
5 rounds of:
Run 400 meters: 7.5 - 7.7 - 8.0 - 8.0 - 8.2
10 Pull-ups
Time 16:22
Then right to 5 rounds of:
5 Knees to elbows
10 sit-ups
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The Sport of Fitness - video [ wmv] [ mov]
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21-Nov-08, 09:13 PM
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#1269
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/21
Biked to gym
.10 walk
11 rounds of:
400 meter run: 6.8 - 7.0 - 7.1 -7.2 - 7.3 - 7.4 - 7.5 - 7.6 - 7.7 - 7.8 - 8.0
.05 walk @ 3.2
Took 32:15 and covered 3.3 miles
Push jerk 1-1-1-1-1 reps
135 - 155 - 175 - 195 - 205(pressed out)
5 chin-ups between lifts
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The Sport of Fitness - video [ wmv] [ mov]
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22-Nov-08, 09:04 PM
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#1270
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/22
Morning Karate
Biked to gym at 4pm
cfwu
hang clean warmup
Clean/power clean and Push Jerk - Singles
135c.pj - 155c.pj - 175pc.pj - 185pc.pp - 195pc.pp - 205pc.pp PR - 215pc.pp F - 225pc F
205pc.pp - 185pc.pp - 165pc.pj
Getting closer on the 225 power clean - maybe next time
pullups/chinups
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 22-Nov-08 at 09:11 PM.
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23-Nov-08, 08:11 PM
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#1271
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/23
Morning 4 mile bike trail ride with the dog
Biked to gym at 4pm
cfwu
Three rounds for time of:
21 Knees to elbows
21 reps; 55 pound DB swings
21 Push-ups
21 Towel pull-ups
21 reps; 20 inch box jump
21 Back extension
Walking lunge, 150 ft
Time 47:25 - (13:19 - 16:20 - 17:46)
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The Sport of Fitness - video [ wmv] [ mov]
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25-Nov-08, 03:51 PM
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#1272
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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wow JDR - you did the horrible workout from sunday!! I was planning to do it yesterday but wimped out. Now I think I will have to give it a go today.
good job!
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26-Nov-08, 01:59 AM
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#1273
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Have fun with that one Mm!
11/24
rest day
11/25
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 26-Nov-08 at 02:02 AM.
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28-Nov-08, 06:38 PM
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#1274
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/26 and 11/27
No workouts
11/28
Morning 5 mile trail ride with the dog
Over to gym at 12:30pm
CFWU
7 rounds of:
Bench press; 5 reps: 115 - 135 - 185 - 225 - 245 - 255 (2) - 235 (4)
Pull-ups; 7 reps
2 min rest between last 3 rds.
DL warmup
Five rounds for time of:
Run 400 meters: 6.8 - 7.0 - 7.1 - 7.2 - 7.5
245 pound Deadlift, 15 reps: 5/5/5
Sit-ups, 25 reps
Time 36:06
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The Sport of Fitness - video [ wmv] [ mov]
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29-Nov-08, 08:33 PM
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#1275
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Registered User
Join Date: Apr 2006
Posts: 1,460
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11/29
Morning Karate workout
Biked to gym at 1:30
cfwu
press wu
db swing wu
" Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups: sub 3 pullups/3 dips = 1 mu
4 Handstand Push-ups: sub Presses; 115 pounds
8 DB swings; 70 pounds
8 rounds in 19:42
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The Sport of Fitness - video [ wmv] [ mov]
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JDR3
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