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Old 10-30-2007, 09:41 AM   #1
Joshua Williams
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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!
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Old 10-30-2007, 09:47 AM   #2
Joshua Williams
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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
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Old 10-31-2007, 09:24 AM   #3
Joshua Williams
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Re: JDub - Killing my softness

10/30/2007 Rest Day

Jogged 2 miles with the dog
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Old 10-31-2007, 09:29 AM   #4
Joshua Williams
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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
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Old 11-01-2007, 10:08 AM   #5
Joshua Williams
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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.
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Old 11-02-2007, 09:23 PM   #6
Joshua Williams
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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).
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Old 11-05-2007, 07:10 AM   #7
Joshua Williams
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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
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Old 11-06-2007, 05:13 PM   #8
Joshua Williams
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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
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Old 11-08-2007, 10:32 AM   #9
Joshua Williams
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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
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Old 11-09-2007, 02:12 PM   #10
Joshua Williams
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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
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