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Jonathan Rich 01-13-2008 08:36 PM

Jon's Journal
[COLOR="Navy"]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.[/COLOR]

8 Rounds + 5 Pullups

Mutant deadhang - trying-to-kip pullups
Must work on kipping

Jonathan Rich 01-14-2008 09:25 PM

Re: Jon's Journal
Rest Day

Tried in vain to get my pullup bar re-positioned higher. I need to pickup lag screws tomorrow at Home Depot.

Jonathan Rich 01-15-2008 09:45 PM

Re: Jon's Journal
Got lag screws, but unfortunately had to get and deliver supplies to the new house. Completely screwed my night. No workout today. :-( I have to be more consistent. :-|

Jonathan Rich 01-16-2008 05:57 PM

Re: Jon's Journal
*Run 5K prescribed*
Actually ran 2.5 miles (25 min.) after work/after dark. - Temp about 38 degrees.

Very weak performance. Haven't ran that far in a long time but I thought I would do better. Had to take a lot of walk breaks due to lung burn/low lung capacity. Legs actually felt good. Consistency shall be the key in the future.

Jonathan Rich 01-17-2008 08:24 PM

Re: Jon's Journal
Five rounds for max reps of:
Body weight bench press

Current Bodyweight 205 lbs. - Loaded 205 lbs. and did 1 rep and realized I would be scaling. Looking at my final numbers I should have scaled more. :)

Scaled BP to 185 lbs.
(rested approx. 10 sec. between BP & PU, rested approx.5 min. between each round)

Round 1 - 5BP 11PU
Round 2 - 6BP 7PU
Round 3 - 5BP 6PU
Round 4 - 4BP 6PU
[U]Round 5 - 4BP 6PU[/U]
Lynne Total 60

Jonathan Rich 01-19-2008 05:25 PM

Re: Jon's Journal
Yesterday - Rest Day
Hung my rings. Work fine for dips but will definitely have to setup outside somewhere for muscle-ups. Not enough height in basement.

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps[/COLOR]

I had only done overhead squats with PVC, but for some reason I thought I would be able to do this WOD as prescribed. I started with 95 lbs. and did 10 reps and realized I could never do 5 rounds with it. I scaled back to 65 lbs. and started again. I had to use my elliptical since it was dark and snowing outside. In the later rounds I had to sub. back squats for OHS. The rounds went as follows:

Rnd. 1- 65 lbs. OHS/15 reps. - .25 Mi. @ #10 resistance
Rnd. 2- 65 lbs. OHS/15 reps. - .25 Mi. @ #10 resistance
Rnd. 3- 65 lbs. OHS/7 reps. BS/8 reps. - .25 Mi. @ #10 resistance
Rnd. 4- 65 lbs. OHS/10 reps. BS/5 reps. - .25 Mi. @ #10 resistance
Rnd. 5- 65 lbs. OHS/8 reps. BS/7 reps. - .25 Mi. @ #10 resistance

Finished 21:40 - Gives me something to reference next time.

Jonathan Rich 01-20-2008 07:59 PM

Re: Jon's Journal
[COLOR="Navy"]Deadlift 1-1-1-1-1-1-1 reps[/COLOR]

Don't have enough weight at home to max on deadlifts.

275 lbs. 5 sets of 5 reps. w/ approx. 4-5 min. between sets

Lifts felt pretty heavy. Don't know if I could have done another set without more rest. Deadlifts definitely felt good though having not done them in a long time. Good workout.

Jonathan Rich 01-21-2008 08:02 PM

Re: Jon's Journal
[COLOR="Navy"]Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge[/COLOR]

Decided to substitute crunches for L-Pullups because I feel like I right on the verge of tennis elbow from all the additional pullups I'm not yet use to. Didn't want to put myself out for a week with that. The hardest part was definitely the HSPU, and that was only going half-way down to the floor. Need to work on that.

9 Rounds in 20 minutes.

**Shannon started the WOD with me tonight. She subbed knee-push-ups for HSPU and crunches for L-Pullups. She did 4 rounds in 9 minutes and "had enough for the night". I was proud of her though. Maybe I can get her going on a regular basis.

Jonathan Rich 01-23-2008 08:53 PM

Re: Jon's Journal
Yesterday - Rest Day
Glad because I needed to rest my elbows. Also made a 20lbs. medicine ball.

[COLOR="Navy"]Four rounds for time:
Run 400 meters
Rest 2 minutes[/COLOR]

Last night I was glad to see this WOD come up so my elbows would get another rest day. My knee that has been tight felt pretty good this morning, but was getting worse as the day went on. After reading some online and getting some good advice from the community I decided to sit out the WOD tonight. I guess I'll play it day to day to see how my knee is doing, and then ease back into it. In hindsight, maybe I jumped on the WOD's a bit too hard too quick and my joints just weren't ready for it. Obviously bummed, but I guess I learned a lesson.

Jonathan Rich 01-24-2008 10:02 PM

Re: Jon's Journal
Iced my knee several times today and that really seems to be helping. I'll continue with the icing and maybe try some light work tomorrow night or Saturday. I really hope it goes well. I'm anxious to get back on schedule.

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