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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


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