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24-Apr-06, 12:09 AM
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#1
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Registered User
Join Date: Apr 2006
Posts: 1,288
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JDR3 2006 workouts
"Murph" from Crossfit 4/22
Mile One: 7:44
100 pullups
200 pushups
300 sqats
5-10-15 x 20 : 55:15
Mile Two: 10:18
Total Time: 73:17 Max HR 182 Avg HR 137 BWT 246
All pullups and squats unbroken. Pushups: first 4 sets unbroken; set 5 - 7/3
set 6 - 6/4; the rest of the sets went 5/3/2 and the last 2 of each set were a struggle.
Getting the 5-10-15 done seemed so long and then thinking about still having the mile to run is tough mentally. The second half of the final mile was much easier than the first half.
Comments welcomed.
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Last edited by JDR3; 24-Apr-06 at 12:12 AM.
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24-Apr-06, 09:22 AM
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#2
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,718
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At 246 that's one hell of a workout. You must be exceptionally fit, or at least intend to become that way.
Welcome to DF, I'll be watching this journal to observe your progress. It's great to see members joining who are interested in the various methods of getting/keeping fit.
__________________
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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24-Apr-06, 10:12 AM
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#3
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Hey JDR - pierini told me you had joined and were a x-fit junkie, so I'm stopping in to say welcome. I, too, enjoy the occasional x-fit WOD.
You'll like it here. Lots of good info and many kind, helpful people. I'll be reading your journal.
Oh, and good luck on the burpee-pullup workout pierini, Tim and I devised. I'm off to the gym soon to give it a go.
__________________
Gentlemen, you can't fight in here! This is the War Room!
Last edited by Klinger; 24-Apr-06 at 11:30 AM.
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24-Apr-06, 10:35 AM
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#4
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,879
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Nice job, "Murph" is really hard. I was wiped out after I did it, I totally sympathize with that 10 minute mile.
It's nice to have another "fitness wierdo" on the board. Welcome!
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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24-Apr-06, 01:36 PM
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#5
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Registered User
Join Date: Apr 2006
Posts: 1,288
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Thanks
I look forward to seeing your comments and workouts. And the pushup in the burpee is going to be killer. Will do tonight. And just so everyone knows, I HATE BURPEES.
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24-Apr-06, 01:37 PM
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#6
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,718
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Quote:
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Originally Posted by JDR3
I HATE BURPEES.
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So you aren't mentally ill then?
__________________
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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24-Apr-06, 02:03 PM
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#7
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Registered User
Join Date: Apr 2006
Posts: 1,288
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Even the mentally ill have dislikes. I hate them but won't let them break me!
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24-Apr-06, 03:06 PM
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#8
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Registered User
Join Date: Sep 2003
Location: Calgary, Alberta
Age: 25
Posts: 2,324
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Welcome! I'll be reading your journal too  I like reading about these WOD. I'd like to give them a try, and am planning on it in a few months!
__________________
Live to Run, Run to Live
12lbs of baby weight to lose!!
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24-Apr-06, 04:02 PM
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#9
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Registered User
Join Date: Apr 2006
Posts: 1,288
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Congrats. on the boy!
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25-Apr-06, 12:46 AM
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#10
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Registered User
Join Date: Apr 2006
Posts: 1,288
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Pullup-Burpee
4-24 workout Bwt: 248
5 min precor
2x of: 10 squats-10 situps-5 pullups-5 pushups
Pullup-Burpee Challenge: 9 rds in 19:50
All pullups chin over bar. All pushups on Burpees chin to the ground.
The first 3 rds of burpees my jumps were good. I don't know how high they were but I don't think they were near 12". After that I made sure my arms were straight over head and hands came together on the jump and the jump was the best I had. Pierini said strict form so I gave it my best shot. I am happy with my effort, thank for letting me join in. My hats off to you guy and great job Andy.
The wod on crossfit today was front squats for weight, 10 single lifts.
135-185-205-135x7
Burpees and Murph from Sat. got me. Decided to just work on form and not hurt myself! |
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25-Apr-06, 08:43 AM
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#11
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,879
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Nice job on the challenge. That's a big front squat too!
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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25-Apr-06, 11:50 PM
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#12
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Registered User
Join Date: Apr 2006
Posts: 1,288
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4-25 Wod
For time:
Run 400 meters @ 8.5
30 Pull-ups 10-7-5-5-3
21 Handstand push-ups 11-10
Run 800 meters @ 8.0
21 Handstand push-ups 11-10
30 Pull-ups 5-5-5-3-3-3-3-3
Run 400 meters @ 8.5
Time: 23:20
Runs on treadmill @ 1% incline
Pullups good but slowest part of workout
HSPU's: First set with feet waist high, Second set with feet chest high.
Will up the the run speed next time, all runs fairly relaxed.
Will take HSPU's to head hieght. Getting close to trying HS against the wall and hold.
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26-Apr-06, 08:14 AM
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#13
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,761
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Nice job on the WOD.
After two sub-par performances recently, I've come to the conclusion that I may be overtrained or still just pooped mentally from my hard tax season plus other stuff going on. I'm going to take that into account with my training the rest of this week.
Missed you at the dojo last night.
__________________
"You are only as good as your last workout. You are what you just ate." Middle-age man words of wisdom.
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28-Apr-06, 12:06 AM
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#14
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Registered User
Join Date: Apr 2006
Posts: 1,288
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Wod 4-27
Rest Day on 4/26
WOD 4-27
For time:
50 Box jump, 24 inch box 4:37
50 Jumping pull-ups 2:59
50 Kettlebell swings, 35 lb. dumbbell 3:33
Walking Lunge, 50 steps 3:07
50 Knees to elbows 10:36
50 Push press, 45 pounds 3:06
50 Back extensions 4:43
50 Wall ball shots, 20 pound ball - Sub 12lb (Heavy as gym has) 5:01
50 Burpees 13:49
50 Double unders - Sub 100 single jump rope 1:26
Time: 53:01
Same time as on 3/18/6
The differents is I did 18" box jump and the burpees were done with no pushup first time.Lunges were also lower this time. Definite improvement.
As you can see most time spent on knees to elbows and burpees.
Got a watch final, I like it. No more checking the stopwatch and going for the pen and paper!
About 1 hour rest then to Dojo for an hour of training. Good day very tired. |
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28-Apr-06, 09:43 AM
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#15
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Nice time, JDR.
I admire you and Tim for consistently tackling the WOD regardless of the pain it promises to visit on you.
__________________
Gentlemen, you can't fight in here! This is the War Room!
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