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

Joshua Williams 10-30-2007 09:41 AM

JDub - Killing my softness
 
Thank the Lord for CF! I have been one of those guys that assumed that since I could bench over 300lbs and run a couple of miles I was strong and fit, well my definition of "strong and fit" is changing. I feel like the past couple of years I have just been going through the motions at the gym, thus my strength and fitness gains have been pretty ho-hum. I hope that CF can help me break out of this funk, I just have to steer myself away from that "how much can you bench" mentality.

I'm 6'0" and 200lbs, I don't have a weight reduction goal, I just want to be stronger, faster, and feel better. Here's to experiencing pain with the rest of you!

Joshua Williams 10-30-2007 09:47 AM

Re: JDub - Killing my softness
 
1st WOD!

10/29/2007
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


12 Minutes of jogging on treadmill to warm up
Made it to 7 minutes, did 7 more, and on the eighth one I was out of time, dang I'm soft!
5 Minutes of jogging on treadmill to cool down

Joshua Williams 10-31-2007 09:24 AM

Re: JDub - Killing my softness
 
10/30/2007 Rest Day

Jogged 2 miles with the dog

Joshua Williams 10-31-2007 09:29 AM

Re: JDub - Killing my softness
 
Wednesday 071031
Front Squat 5-5-5-5-5 reps

Warm-up: 2 rounds of CFW (minus the pull-ups, still pretty sore from Mon)
For some reason I did 10 reps and not 5, guess it's safe to say that the next time I do this workout I'll see a substantial increase in weights used.
95 - 115 - 135 - 145 - 155

Joshua Williams 11-01-2007 10:08 AM

Re: JDub - Killing my softness
 
29m / 197 / WOD #3

CFWU - 2rounds (minus squats and pullups)

WOD
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Ok, I'm embarassed to post this, but here is what I did:
Deadlifts (225lb) 21 15 9 - No problem
HSPU 15 5 5 - I felt like such a Sally, I could not get my fat a$$ up in the air anymore. Don't laugh, but my overall time was 26:00, I kept trying for more HSPU but I was all out, dang I suck!


This workout really beat the hell out of me, my body was not prepared for this.

Joshua Williams 11-02-2007 09:23 PM

Re: JDub - Killing my softness
 
29m / 197 / WOD #4
CFWU - 3rounds (8 - 5 - 5 pullups)


Friday 071102
"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Never done this exercise before. Started off with 65lbs, made it to rep #17 and my back was done. Well, it was already done before I started (thanks to the deadlifts on thur), but now it's really worked. Thank God today is a rest day!

Also walked 1.5mi this evening (and tons of stretching for my back).

Joshua Williams 11-05-2007 07:10 AM

Re: JDub - Killing my softness
 
11/3-11/4/07 - Rest Days

29m / 201 / WOD #5

Monday 071105
Four rounds for time:
Run 400 meters
Rest 2 minutes

Warm-up: 200m jog, 5 min of stretching
WOD Time: 15:19
Cool Down: 10 min of walking

Joshua Williams 11-06-2007 05:13 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #6

Tuesday 071106
BackSquat 1-1-1-1-1-1-1 reps

Warm-up: Stretching
WOD: 135-185-225-255-265-285-135
Cool Down: CFW (3 rounds of 10, except for pullups - 10,9,7)
followed by 7.5 min of walking on treadmill

Joshua Williams 11-08-2007 10:32 AM

Re: JDub - Killing my softness
 
29m / 200 / WOD #7

Thursday 071108
Deadlift 3-3-3-3-3 reps.


Warm-up: Stretching
WOD: 135-185-225-255-275
Cool Down: CFW (3 rounds of 10, except for pullups - 10,9,8)
followed by 7.5 min of walking on treadmill

Joshua Williams 11-09-2007 02:12 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #8

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Warm-up: 10 minutes of jogging on treadmill
WOD: 10 rounds......................and I was done! Cindy tested my manhood.
Cool Down: 10 minutes of walking on treadmill

Joshua Williams 11-10-2007 05:14 PM

Re: JDub - Killing my softness
 
29m / 199 / WOD #9

Saturday 071110
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders


Warm-up: 1hr flag football
Subbed 2 jump ropes per DU
Time: 16:10
Cool Down: 25min of walking on treadmill

Joshua Williams 11-12-2007 07:52 PM

Re: JDub - Killing my softness
 
29m / 199 / WOD #10

Monday 071112
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Warm-up: 10 minutes of jogging on treadmill
WOD: 6 rounds
Cool Down: 10min of running/walking on treadmill

Joshua Williams 11-13-2007 08:34 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #11


Tuesday 071113
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Warm-up: 10min walking/jogging on treadmill
19:38 (the sumo's made me want to puke...........nice)
Cool-down: 10min walking/jogging on treadmill

Joshua Williams 11-15-2007 10:57 AM

Re: JDub - Killing my softness
 
29m / 198 / WOD #12

Wednesday 071114
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

DL: 200 (Still new to this exercise, but can go up 10% for next time)
BP: 200 (Need to go up 10% on these, never struggled)
Clean: 95 (Still new to this exercise, absolutely kicked my butt)
44:38
Cool down: 5 minutes of walking on treadmill.................that's about all I had left.

Joshua Williams 11-17-2007 05:55 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #13

Friday 071116
"Fran"

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

3 rounds of CFW (without the pullups)
WOD: 9:44
Cool down: 10 minutes of jogging/walking on treadmill

Saturday 071117

Flag football (2hrs)
2 mile run

Joshua Williams 11-20-2007 09:23 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #14

Tuesday 071120
Clean and Jerk 3-3-3-3-3 reps

CFWx3
95 115 135 135-1,1,1 135-2,1
Cool Down: 10 minutes jogging/walking on treadmill

Joshua Williams 11-25-2007 02:57 PM

Re: JDub - Killing my softness
 
29m / 199 / WOD #15


Wednesday 071121
"Helen"

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

Warm-up: CFW X3 (-pullups)
WOD: 19:44
Cool down: 10 minutes jogging/walking on treadmill

Joshua Williams 11-25-2007 06:34 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #16

Sunday 071125
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Warm-up: 5 minutes of walking/jogging on treadmill
WOD: 19:43
Cool-down: 8 minutes of walking/jogging on treadmill

Joshua Williams 11-27-2007 08:17 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #17


Monday 071126
Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD: BW=200 200-205-210-215-225-245-250
Cardio: 2 mile run

Joshua Williams 11-29-2007 05:49 AM

Re: JDub - Killing my softness
 
29m / 201 / WOD #18

Wednesday 071128
"CrossFit Total"

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

BS: 255
SP: 155
DL: 330
Total: 740

Joshua Williams 12-01-2007 03:18 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #19

Thursday 071129
Run 5 K

CFW x 3 (minus the pull-ups)
WOD: 33:14 (I cramped up after mile 1, then it all went downhill from there)
Cool Down: 5 minutes of walking

Joshua Williams 12-01-2007 03:20 PM

Re: JDub - Killing my softness
 
29m / 198 / WOD #20

Friday 071130
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Warm-up: 2hrs of flag football
WOD: 10

Joshua Williams 12-03-2007 05:09 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #21

Monday 071203
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Warm-up: 5 minutes of walking/jogging
WOD: 25:46
Cool-down: 8 minutes of jogging/walking

Joshua Williams 12-04-2007 05:41 PM

Re: JDub - Killing my softness
 
29m / 199 / WOD #22

Tuesday 071204
Front Squat 5-5-5-5-5 reps

95-135-155-165-175
1 mile run + 5 minutes of cool-down walking

Joshua Williams 12-06-2007 07:21 PM

I'm stupid
 
29m / 203 / WOD #23

Thursday 071206
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Warm-up: CFW x 3
WOD: 2 rounds 17:34

I couldn't do anymore because I drank 3 beers before I started, yeah I know, I'm stupid. The bright side is that I don't think that I'll be drinking anytime soon, this experience really sucked!

Joshua Williams 12-07-2007 04:58 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #24

Friday 071207
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP: 22 18 12 10 9
PU: 10 6 7 5 5
Total: 104

Joshua Williams 12-08-2007 10:27 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #25

Saturday 071208
Deadlift 3-3-3-3-3 reps.

WOD: 135-225-255-275-315

Joshua Williams 12-10-2007 06:24 PM

Re: JDub - Killing my softness
 
29m / 200 / WOD #26

Monday 071210
Push Jerk 3-3-3-3-3-3-3 reps

WOD: 45-95-135-155-175(2)-165-165(broken)
Cardio: 1 mile run, 10 minutes running/walking

Joshua Williams 12-11-2007 06:35 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #27

Tuesday 071211
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD: 35:01 (had to incorporate some jumping pull-ups, couldn't continue the kip)
Cardio: 10 minutes jogging/walking on treadmill

Joshua Williams 12-19-2007 07:49 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #28

Sunday 071216
400 meter Walking lunge

Warm-up: 5 minute jog
WOD: 16:42 (only completed 200m, didn't have anything left............no sleep lately)
Cool-down: 3 mile hike through the woods

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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