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

Joshua Williams 02-13-2008 07:01 PM

Re: JDub - Killing my softness
 
29m / 203 / WOD #54

Tuesday 080212
"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

WOD: Subbed 4 PU and 4 Dips for MUs, subbed 55db for kb (back is still jacked up)
8 rounds (+ PUs, Dips, and HSPUs)
Cool-down: 7.5 min jog/walk scale-down

Joshua Williams 02-15-2008 11:36 PM

Re: JDub - Killing my softness
 
29m / 204 / WOD #55

Thursday 080214
"Fran"

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

First, let me say that I'm retarded..............yes I am.

Warm-up: 5 minute walk to jog transition
WOD: 28:14-------- I thought I was supposed to do Fran 3 times, only made it through 2, then gave out, still hurt. So my real time was 9:49...........
Cool-down: 7 minute jog to walk transition

Man I'm stupid..........

Joshua Williams 02-18-2008 12:11 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #56

Saturday 080216
Run 5 K

WOD: Did not time, still injured, too depressing to even imagine what time I am running.

Joshua Williams 02-18-2008 12:13 PM

Re: JDub - Killing my softness
 
29m / 201 / WOD #57

Sunday 080217
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Warm-up: DU attempts, it was a no-go
WOD: (Subbed 3 SU for 1DU) 11:14
Cool-down: 5 minute jog - walk transition

Joshua Williams 02-21-2008 08:29 AM

Re: JDub - Killing my softness
 
29m / 204 / WOD #58

Monday 080218
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Warm-up: 3 rounds CFW (-squats)
WOD: Still injured, so I kept it pretty light
45-65-95-115-135-155-185

I was surpised I made it to 185 w/out a ton of pain, things got a little tight from balancing the weight, but I feel like maybe my back is getting a little stronger?

Joshua Williams 02-21-2008 06:45 PM

Re: JDub - Killing my softness
 
29m / 203 / WOD #59

Thursday 080221
Four rounds for time of:
Run 400 meters
50 Squats

Warm-up: 5 minute walk to jog transition
WOD: 21:50, still hurts, but improving
Cool-down: 7.5 minute jog to walk transition

Joshua Williams 02-23-2008 02:54 PM

Re: JDub - Killing my softness
 
Friday 080222
"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 080117.

WOD:
BP 17-14-11-9-8
PU 12-10-7-6-6
Total: 100

Cool-down: 7min jog to walk transition

Joshua Williams 02-26-2008 07:22 AM

Re: JDub - Killing my softness
 
29m / 204 / WOD #61

Sunday 080224
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Due to injury, and being generally soft, had to scale this one down a bit. (kb subbed w/ 35db, pullups were 50lb assisted on gravitron)

Warm-up: jump rope and stretching
WOD: 4 rounds 43:57
Cool-down: 5 minutes jog to walk transition

Joshua Williams 02-27-2008 10:52 AM

Re: JDub - Killing my softness
 
29m / 205 / WOD #62

Monday 080225
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070910.

WOD:
SP 95-135-145-150-160
PP 95-135-150-160-165
PJ 95-135-135-145-45(ran out time)

Joshua Williams 02-29-2008 02:42 PM

Re: JDub - Killing my softness
 
29m / 203 / WOD #63

Tuesday 080226
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Warm-up: 1 round CFW (-squats and samsons)
WOD: 36:45, still slow but i'm feeling better, back didn't give out
Cool-down: 5 min run to walk transition


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