No-Frills - 2006 Journal

[no-frills]

9/11 - 2 mile walk with my neighbor & dog up large hills.

[no-frills]

9/12
CFWU x 2 -dips,pullups

CFWOD = 30 Muscle-ups for time
Since I can't do the muscle-ups I did the subsitute of 120 pull-ups and 120 dips.

Sub: 30 rds for time of:
4 assisted pullups
4 assisted dips
Total Time 16:08

2.8 mile walk on rolling hills with my neighbor and dog.

[minime]

thats a great time for that workout! I didnt do it but if i had it would have taken me twice as long i suspect. I think the last time i did just 100pullups it took me about 14mins!

Imagine being able to do an actual muscle up - they look so hard! I would love to be able to do one.

Good WOD. Next time I think you should decrease the assist with the goal of making this a 25-30 minute effort.

[no-frills]

CFWU x 2 -dips,push ups

Three rounds, 21-15- and 9 reps, for time, of:
40 lb Hang power clean (1:50, 1:44, 1:14)
40 lb Presses (:54, 1:09, :44)
40 lb front squat (1:28, 1:09,:46)
assisted dips / 42-30-18 (4:03, 2:51, 1:41)
Total Time 19:38

This was a good arm work-out for me. My arms were so tired that when I was driving home from the gym I had to hold the bottom of the steering wheel because they felt too heavy to use the top.

I have worked out at the same gym for several years and no-one ever commented on my work-outs ..... but now that I am doing CF, I had another nice comment today. This guy walked over to me when I was on my 2nd round of this work-out and said, "I admire you, you look like you are really going for it". Ya think it was the sweat or the heavy breathing??? anyway, feels good.

Pierini - funny you commented on the assists. I just told JDR3 that next time I am going to bump up the assist to make myself struggle more.

[no-frills]

CFWU x 2 -dips,push ups

Three rounds, 21-15- and 9 reps, for time, of:
40 lb Hang power clean (1:50, 1:44, 1:14)
40 lb Presses (:54, 1:09, :44)
40 lb front squat (1:28, 1:09,:46)
assisted dips / 42-30-18 (4:03, 2:51, 1:41)
Total Time 19:38

This was a good arm work-out for me. My arms were so tired that when I was driving home from the gym I had to hold the bottom of the steering wheel because they felt too heavy to use the top.

I have worked out at the same gym for several years and no-one ever commented on my work-outs ..... but now that I am doing CF, I had another nice comment today. This guy walked over to me when I was on my 2nd round of this work-out and said, "I admire you, you look like you are really going for it". Ya think it was the sweat or the heavy breathing??? anyway, feels good.

Pierini - funny you commented on the assists. I just told JDR3 that next time I am going to bump up the assist to make myself struggle more.

[no-frills]

CFWU x 2 -dips,push ups

Three rounds, 21-15- and 9 reps, for time, of:
40 lb Hang power clean (1:50, 1:44, 1:14)
40 lb Presses (:54, 1:09, :44)
40 lb front squat (1:28, 1:09,:46)
assisted dips / 42-30-18 (4:03, 2:51, 1:41)
Total Time 19:38

This was a good arm work-out for me. My arms were so tired that when I was driving home from the gym I had to hold the bottom of the steering wheel because they felt too heavy to use the top.

I have worked out at the same gym for several years and no-one ever commented on my work-outs ..... but now that I am doing CF, I had another nice comment today. This guy walked over to me when I was on my 2nd round of this work-out and said, "I admire you, you look like you are really going for it". Ya think it was the sweat or the heavy breathing??? anyway, feels good.

Pierini - funny you commented on the assists. I just told JDR3 that next time I am going to bump up the assist to make myself struggle more.

[no-frills]

9/15
3 mile run with my dog on hills.
Time 36:05

Not a great time, but just spent 10 hours on the phone sitting ALL day long. Felt great to stretch my legs and get outside.

[no-frills]

9/16/06
CFWU x 2

Biked to/from the gym at 1 pm

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 12 lb ball (33/28/25)
Sumo deadlift high-pull 40 lb (18/13/6)
Box Jump 12" box (15/12/12)
Push-press 40 lb (18/15/13)
Rows: sub Kettlebell swing 25 lb db (18/15/20)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Total: 261

This was a really hard 17 min. work-out. Luckily I had my neighbor join in on this workout today. JDR3 helped to set-up the stations, timed and gave both of us encouragement along the way.

Sumo's in the 3rd set were brutal and at 1 point I actually stalled out. I was only able to do 6 in 1 minute time.... all the while telling my self to keep moving.

[no-frills]

9/17/06
CF Rest Day
5 mile walk with my dog and neighbor on New York Creek trail.

[gymgirl]

Originally Posted by no-frills

This was a good arm work-out for me. My arms were so tired that when I was driving home from the gym I had to hold the bottom of the steering wheel because they felt too heavy to use the top.

I have worked out at the same gym for several years and no-one ever commented on my work-outs ..... but now that I am doing CF, I had another nice comment today. This guy walked over to me when I was on my 2nd round of this work-out and said, "I admire you, you look like you are really going for it". Ya think it was the sweat or the heavy breathing??? anyway, feels good.
.

EXCELLENT work no frills!! gotta love it when your arms feel that heavy after working out! that is also wonderful what that guy said to you at the gym, must make you feel really good. you have been doing fantastic and i'm glad people at your gym are noticing it!

[tim_mcf]

I have my first Fight Gone Bad coming up in a few days, and I'm scared. I was thinking of subbing burpees for the row.

Nice work!

[no-frills]

Tim - I would be more scared of the burbees than the work-out. I subbed Kettle-bells which were tough.

Gymgirl - I really appreciate the encouragement. So far the CFWODs are really holding my interest and just the right amount of variety.

[no-frills]

9/18
CFWU x 2

Five Rounds For time:
1/4 mile run on TM @ 6.0 - 6.2- 6.3 - 6.4- 6.5
45 pound Clean and Jerk, 10 reps: :49-:46-:44-:47-:46
Total Time 17:56

Ran another .75 to round out the work-out to = 2 miles

I tend to be a "shuffler" when I run, so I am working on lifting up my knees.

[no-frills]

9/19 --- CFWOD was "Tabata" - I wasn't able to get to the gym at all today. JDR3 and I divided up for both kids sports and met back up in the evening around 8:30. We considered going to the gym, but that was as far as we made it.