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-   -   JDub - Killing my softness (https://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.

[B]
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
[/B]

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

[B]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 [/B]

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

[B]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![/B]

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.

[B]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). [/B]

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

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

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

[B]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[/B]

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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