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

Joshua Williams 03-02-2008 07:24 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #64

Thursday 080228
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Compare to 071113.

Warm-up: 7 min walk to jog transition
WOD: (subbed 20 bar dips for 10 ring dips, 45lb for SDLHP for back rehab) 17:08
Cool-down: 5 min jog to walk transition.

Joshua Williams 03-03-2008 09:39 AM

Re: JDub - Killing my softness
 
29m / 205 / WOD #65

Friday 080229
Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 071004.

Warm-up: 2 rounds of CFWU (-Squats)
WOD: 135-155-175-185-205

I was really scared about injuring my back, but it held up ok. I did find one upside to being hurt, my squat form is improving alot due to the fact that I have to be careful not to compensate with my back.

Joshua Williams 03-05-2008 03:39 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #66

Saturday 080301
"Angie"

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

Post time to comments.

Compare to 071211.

WOD: 31:08 (did about 30 pullups, then had to incorporate the jump)

Joshua Williams 03-06-2008 07:43 PM

Re: JDub - Killing my softness
 
29m / 204 / WOD #67

Monday 080303
"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

Set up three bars and storm through for time.

Post time to comments.

Compare to 071114.

WOD:
DL - 135 (Back Rehab)
BP - 220
Clean - 95 (same as DL)
33:12
Cool-down: 5 min jog to walk transition

Joshua Williams 03-07-2008 08:50 AM

Re: JDub - Killing my softness
 
29m / 204 / WOD #68

Tuesday 080304
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (subbed 35lb dbell)
Walking Lunge, 50 steps
50 Knees to elbows (did 20, had to finish w/ 30 crunches)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 40lb thrusters)
50 Burpees (only made 22, i was toast)
50 Double unders

Post time to comments.

Compare to 080115.

Warm-up: walk to jog transition - 7min
WOD: 42:01
Cool-down: jog to walk transition - 5min

Joshua Williams 03-10-2008 11:13 AM

Re: JDub - Killing my softness
 
29m / 204 / WOD #69

Wednesday 080305
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080128.

WOD: 12 rounds (+3 PU's)

Joshua Williams 03-12-2008 08:09 AM

Re: JDub - Killing my softness
 
29m / 205 / WOD #70

Friday 080307
"Diane"

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

Post time to comments.

Compare to 080111.

Warm-up: Jump rope and stretching
WOD: 18:50 (DL was w/ 185 for back rehab)
Cool-down: 5 min of jogging to walking, then stretching

Joshua Williams 03-13-2008 05:31 PM

Re: JDub - Killing my softness
 
29m / 204 / WOD #71

Saturday 080308
Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 080220.

Warm-up: CFWx2
WOD: 45-75-95-115-135-145broken-135
Practiced w/ the bar, forms not great..........catching the bar w/ my hands too far away from my shoulders
Cool-down: 8 min run to walk transition

Joshua Williams 03-15-2008 07:45 PM

Re: JDub - Killing my softness
 
29m / 204 / WOD #72

Sunday 080309
"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 080222.

WOD:
BP 20-17-14-12-10
PU 13-10-8-7-6
Total: 117 PR!

Punished myself for sucking so badly on the pu's, did weight assisted pu's after workout till i had nothing

Joshua Williams 03-15-2008 07:47 PM

Re: JDub - Killing my softness
 
29m / 202 / WOD #73

Tuesday 080311
Run 5 K

Post time to comments.

Compare to 080216.

WOD: 25:12 and my dog is still tired...............


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