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  #281  
Old 11 December 2008, 19:00
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
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Nice, have fun over there.
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  #282  
Old 12 December 2008, 20:46
Patrick7 Patrick7 is offline
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CFWU x 2

50 Box jumps
21 185# dead lifts
30 Pull-ups
x 3

29:48

Pull ups took me forever after yesterday. Broke those into sets of 6, dead lifts into 7s, box jumps straight through.
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  #283  
Old 13 December 2008, 16:01
Patrick7 Patrick7 is offline
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Swim: 750 yards, easy free

W/O
Bench Press
45 x 20
205 x 5
185 x 7
155 x 12
135 x 14

Chin ups: 12, 10
Dips: 15, 15

Run: 3 miles, 23:47
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  #284  
Old 15 December 2008, 17:15
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
Location: East Coast
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Swim:
250 w/u free
Hypoxic pyramid: 50 x 2 breaths, 4, 6, 8, 10, 10, 8, 6, 4, 2 (30 sec break between laps)
250 easy free

CFWU x 3

W/O
5 x 275# Deadlifts/10 burpees x5
All sets unbroken-10:14
Cheated with straps but it would have taken me all day without them

4x400m run with a 2 min walk in between. Wanted to do more but my legs were junk after the DLs/Burpees.
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  #285  
Old 16 December 2008, 16:36
Patrick7 Patrick7 is offline
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swim
100 breast
4 x 200 free
100 css

CFWU x 3

Split Jerks
45# x 10
65# x 5
85# x 3
95# x 3
135# x 2
145# x 1
155# x 1
165# x 1
Failed at 175. Pretty happy with it overall since I had to teach myself off of videos and didn't feel to comfortable going overhead with much more than that since I wasn't using bumpers. Good to finally get my BW overhead.

Cooled down with 20 minutes on the elliptical.
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  #286  
Old 17 December 2008, 16:59
Patrick7 Patrick7 is offline
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W/U
Navy PST
500 yd swim - 8:21
Push ups - 84
Sit ups - 101
Pull ups - 16
1.5 run - 9:51
Not the greatest but I know what I need to work on.

W/O
Dips - 12,12,10
Chin ups - 10, 8, 8
KTEs - 15, 10

Push-ups - 20, 20
Crunches - 50, 25 l, 25 r

Last day in the gym, going back home. Hope everyone has a good Holiday. Looking forward to hitting it hard after the new year, hopefully get to some certs and get some Olympic lifting instruction.
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  #287  
Old 19 December 2008, 23:44
BigJimCalhoun BigJimCalhoun is offline
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Join Date: Nov 2008
Location: Douglas County, Colorado
Posts: 15
Today: December 19

Warmup

1x Barbell complex = 6 reps each (no rest (in theory)) of:
  • Dead lift
  • Bent over row
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back squat
I used 95 lb for all of these and though I rested maybe 12 times or so, it went by faster and easier and the power cleans are not destroying my forearms.

Round (1) - 6 sets
  • Deadlift ( 8 reps @ 205, 205, 205, 205, 215, 255 respectively)
  • Decline situp holding barbell overhead (8 @ 35, 35, 35, 45, 45, 45)
  • Dips wearing 25lb pack (5, 6, 7, 7, 7, 7)
Round (2) 3 sets
  • Pull-ups ( 10, 5, 5)
  • Decline situp holding barbell overhead (8 rep @ 45, 45, 45)
  • Barbell curl (75lb @ 6, 6, 6 reps)
Round (3) - I was wiped
  • 5 round of 20 swings of 35 lb kettlebell
Stats:
  • Time: 1:27
  • Ave heart rate 71% max
  • Max heart rate 93%
  • Calories burned 1384
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  #288  
Old 20 December 2008, 12:46
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Chubs Chubs is offline
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Location: SE US
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Going to start doing some intervals and what not to get my 1.5 mile time down. I'll probably only run the actually distance a couple of times in the month. The other times will either be 400s or 800s. I wanted to get a good idea of where I was at with my 1.5 mile before starting all this. The only portion I have marked down is the 1.8 mile section back home, so I ran that and then broke it up into sections to figure out my 1.5 mile time.


Weight: ~185lbs

Time for 1.8 - 13:14 (>30 sec PR)

Time at 1.5 mile mark - 11:01 (>30 sec PR)


Comments:

I pushed myself pretty hard. If I wasn't running the 1.8, I probably could've knocked 10-15 seconds off the 1.5 mile portion as I would've been sprinting it out. This is more than a 30 sec PR, and I'm between 7 and 10lbs heavier than the last time I ran for a solid time. My short term goal (by March) is to be below a 10:00 1.5 mile. I haven't been doing much running and almost no interval work, so I think I have a pretty realistic shot at that.
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  #289  
Old 22 December 2008, 21:37
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DSSRonin DSSRonin is offline
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Location: Fragrant Harbor
Posts: 1,301
W/U - 2 rounds of 100 x rope skips, 10 x pull ups, PVC OHS, DB PP, and stretch

WOD:
21-18-15-12-9-6-3
75 # BB SDHP and Push Jerk (dummy me did PP and PJ)
17:18
Picked up a used C2 v.C on C-List a few months ago and use it 2/3 x week.
500 M - 1:39
2k - 8:10
5K - 21:47
6.5K - 29:23
10K - 46:23
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  #290  
Old 27 December 2008, 23:08
guns guns is offline
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Join Date: Apr 2005
Location: Norfolk, VA
Posts: 562
I haven't done CF for awhile but finally got a gym membership up here and started getting back into it yesterday.

W/U: 500m Row

W/O: "Fran"

21/15/9

95# Thruster
Pull-ups

Time: 7:27

I'm not really happy with this time but I guess it's not bad after not really working out for a couple months. I get a decent workout doing construction, but nothing like CF.
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  #291  
Old 28 December 2008, 01:30
guns guns is offline
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W/O:

Pull-ups X 50
Dips X 50
Push-ups X 50
Knees-To-Elbows w/12# ball X 50

All done on rings.

Time: 26:03

I've been doing extra stuff after my WOD's as well, in an effort to get back into shape. Yesterday I did 95# OHS X 50 after "Fran" and today I did 50 more push-ups and 20 more dips after the workout.
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Bottom line is if you're committed to the cause, you'll do whatever it takes.- Lindy 11-13-2011
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  #292  
Old 29 December 2008, 19:45
Patrick7 Patrick7 is offline
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AM-
500 yd Swim
10 x 14 Push-ups/21 Sit-ups
5 x 7 Pull-ups/7 Dips
2.3 mile run - 20:00

PM
CFWU x 1
1 Mile - 6:30
21 Thrusters at 95#
21 Thrusters at 75#
21 Thrusters at 65#
1 Mile - 6:55
Total time 33:35

Pull-ups: 1-10
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  #293  
Old 30 December 2008, 00:56
guns guns is offline
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Join Date: Apr 2005
Location: Norfolk, VA
Posts: 562
W/U: 500m Row

W/O:

95# OHS X 50
Knees-To-Elbows X 50
Burpees X 50
185# Deadlift X 50

Time: 19:28

Not thrilled with this time but I did spend a couple hours traipsing around in knee to hip deep snow and -25 weather looking for rabbits today.
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  #294  
Old 30 December 2008, 20:32
Patrick7 Patrick7 is offline
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AM
500 yd swim
11 mile bike - Around 30:00

PM
W/U
Dynamic stretching for about 5 minutes
W/O
800 m run 3:05
25 Pull ups
50 Push ups
75 Crunches
100 Air squats
800 m run 3:09
25 Pull ups
50 Push ups
75 Crunches
100 Air squats
800 m run 3:20
Total time 29:13

Chin ups 8, 8, 8
Dips 15, 15

Last run kicked my ass, thankfully there was a chick with a nice ass on the treadmill in front of me to keep me motivated.

CAP Marine- Hope your foot heals up quick Sir.
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  #295  
Old 31 December 2008, 02:28
guns guns is offline
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W/U:
10 Pull-Ups
10 Push-Ups
Stretching for about 5 minutes.

W/O:

"Barbara"

5 Rounds of:

Pull-ups X 20
Push-ups X 30
Sit-ups x 40
Squats x 50

Time: 28:13

I know what you mean Patrick. I was dragging ass going into my last set until two hot chicks came walking in. I think my last set was my fastest.
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Bottom line is if you're committed to the cause, you'll do whatever it takes.- Lindy 11-13-2011
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  #296  
Old 31 December 2008, 02:29
guns guns is offline
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Quote:
Originally Posted by Patrick7 View Post

CAP Marine- Hope your foot heals up quick Sir.
X2. Get better soon, Sir.
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Bottom line is if you're committed to the cause, you'll do whatever it takes.- Lindy 11-13-2011
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  #297  
Old 31 December 2008, 16:29
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
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Posts: 448
AM
Swim: 750 yards, easy free

Push-ups: 20, 20, 20
Decline Sit-ups : 30, 30, 30

Pull-ups: 7, 7, 7
Dips: 7, 7, 7

PM
W/U
1 mile run/jog - 7:58
W/O
Flat bench (185#): 8, 7, 6
Pull-ups: 12, 10, 10

Shoulder Press (65#): 15, 12, 9
Push-ups: 15, 12, 9

KTEs: 15, 15

Down to 168 pounds, need to start eating more.
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  #298  
Old 31 December 2008, 21:46
past past is offline
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Location: EU
Posts: 142
Finishing a macrocycle this week, here's what I did today:

Weighted Pull-ups:

set 1: BW*8, BW+45*6, BW+70*3, BW+90*3, BW+110*3

set 2: BW+35*6*8

BB DL: worked up to 405*3

DB Military Press: 70*3*10

30 min elliptical
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  #299  
Old 1 January 2009, 19:18
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DSSRonin DSSRonin is offline
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Location: Fragrant Harbor
Posts: 1,301
W/U - Baseline 500m row, 40 BW SQ, 30 sit ups, 20 push ups, 10 pull ups 5:14
"2009"
20 reps 9 sets of 16kg kb swing, v-ups, 95 # thruster, flutter kick,
95# front sq dips, kb snatch per arm, burpees, 185 # DL
Then row 2009m - 33:56
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  #300  
Old 1 January 2009, 21:57
guns guns is offline
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Location: Norfolk, VA
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That looks like a good W/O, DSS. I think I'm going to have to give that a try. I rang in 2009 with "Murph".

1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Time: 51:45

This was the first time I've done Murph and it kicked my ass. I was very disappointed with my time, but I guess it just means I have a lot of room for improvement.
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Bottom line is if you're committed to the cause, you'll do whatever it takes.- Lindy 11-13-2011
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