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-   -   JDub - Killing my softness (http://board.crossfit.com/showthread.php?t=23100)

Joshua Williams 12-19-2007 07:51 PM

Re: JDub - Killing my softness
 
29m / 205 / WOD #29

Tuesday 071218
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Warm-up: 10 minutes walk/jog
WOD: completed 1 round in 9:57, lack of sleep is killing me
Cool-down: 8 minutes jog/walk

Joshua Williams 12-20-2007 08:51 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #30

Wednesday 071219
"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Warm-up: CFW (2 rounds -pullups)
WOD: 2 rounds (65lbs for SC, pullups were 50% kip and jump) 40:49
Cool-down: 10 minutes jogging / walking and stretching

Joshua Williams 12-22-2007 08:29 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #31

hursday 071220
Run or Row 5K

Warm-up: CFW
WOD: Run - 31:30 (one day i'll make it without cramping up!)
Cool-down: 3.5min jogging / walking

Joshua Williams 12-23-2007 09:45 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #32

Sunday 071223
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

WOD: 38:05 (205 for bp)
Cool-down: 15 minutes of jogging / walking

Joshua Williams 12-24-2007 04:05 PM

Re: JDub - Killing my softness
 
29m / 198 / WOD #33

Monday 071224
For time:
150 Burpees

WOD: 44:06 (this workout was humbling to say the least)
Cool-down: 2 mile hike through the woods

Joshua Williams 12-30-2007 07:05 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #34

Thursday 071227
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1st round: 4:54
": 7:20
": 9:40
": 10:22

Didn't make 5 rounds, I was pooped. Overall time: 41:16 for four rounds

12/29 - 2 hrs of flag football

Joshua Williams 12-30-2007 07:06 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #35

Sunday 071230
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

WOD: 34:19 (No back extension available, subbed good mornings for those.

Joshua Williams 12-31-2007 11:31 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #36

Monday 071231
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Finally, a time I'm not embarassed to post............
WOD: 16:17 (shattered PR by over 3 minutes)

Joshua Williams 01-02-2008 08:45 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #37

Tuesday 080101
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


WOD: BS - 255, SP - 160, DL - 340
Total: 755

Joshua Williams 01-03-2008 05:32 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #38

Thursday 080103
30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WOD: 41:16 (Pull-ups were 40lbs assisted, dips were non-assisted)


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