J Carmona's log

Jean Carmona · 01-18-2008, 04:22 AM

My first WODs were not proper CF WOD

Saturday 5 January 2008

WU
1,000m rowing (lvl 8 on Concept 2): 3:52:2
1,600m running on treadmill: 7:32

SQ (no weight)
Semi lunges (8kg dumpbell) } 12 reps 3 sets
PP (17kg ==> 20kg)

Pull-in on machine 25 reps, 20 reps, 15 reps (increasing weight)
Finished with some abs

Sunday 6 January 2008

WU
1,000m rowing (lvl 8 on Concept 2): 3:57:7
1,600m running on treadmill: 7:46

x15, x13, x11
Thruster, PU, press-ups

x15, x13, x11
Semi lunges (6kg => 10kg dumpbell)
Squat + arm + shoulder (6kg => 10kg dumpbell)

abs

Monday 7 January 2008

WU
1,000m rowing (lvl 8 on Concept 2): 3:55:6
1,600m running on treadmill: 7:31

x15, x13, x11
Burpee + PU

DL x21, x15, x9 (40kg)

BP (40gk => 50kg) + Semi-lunge (8kg dumpbell)

Abs

Tuesday 8 January 2008
Rest day

Wednesday 9 January 2008

WU
1,000m rowing (lvl 8 on Concept 2): 3:55:0
1,600m running on treadmill: 7:20

Cindy
13 sets (made mistake of taking a 20kg bar for squat)
abs

Thursday 10 January 2008

WU
1,000m rowing (lvl 8 on Concept 2): 3:55:2
1,600m running on treadmill: 7:18

Fran (as Rx'd but with lower weight)
Bar at 45lbs
Time: 9:28: 24

Abs
Friday 11 January 2008

WU
1,000m rowing (lvl 8 on Concept 2): 3:50:4
1,600m running on treadmill: 7:00

Tabata something else
Total sets: 367

Wasted some time with looking at my stop watch, but I have now found the audio track and have them on my MP3 for next time!)

Saturday 12 January 2008
Rest day

Sunday 13 January 2008

WU CF (x10)

Elizabeth with bar at 110lbs and ring dips subbed with dips on parallel

Time: 14:33:25

Abs

Monday 14 January 2008

WU
1,000m rowing (lvl 6 on Concept 2): 3:58:4
1,600m running on treadmill: 7:05

PU 1 every minute

12 mins and 11 reps on last minute

abs

Friday 11 January 2008

CF WU (x10)

x21, x15, x9
2 km bike + BP + dumpbell swing

2km bike: 3:56, 3:57, 4:05
BP (110lbs => 132lbs)

Dumpbell swing (16kg => 18kg => 16kg)

Time 24:20 (lost some time in changing post as I had to wait to get access)

Wednesday 16 January 2008

Rest Day

Thursday 17 January 2008

WU

1,000m running on treadmill: light run

Filthy 50
Wall-ball subbed by thruster with 45lbs
and double under => 10 jumps for 1

Time: 50:11

Friday 18 January 2008

CF WU (x12)

5km run
Time: 24:06

will be posting more regularly my WOD from now on

Jean Carmona · 01-19-2008, 09:22 AM

Saturday 19 January 2008

CD WU x15 3 sets

Lynne

Subbed BW (75kg) with bar at 70kg

BP PU
1st: 10 15
2nd 6 11
3rd 8 12
4th 6 15
5th 6 15

Total reps 104, rest between sets 3mins

Disappointed that I can't even BP my BW but I will get there. Obviously strength is a weakness I need to work on.

Jean Carmona · 01-21-2008, 05:09 AM

Sunday 20 January 2008

Rest Day

Monday 21 January 2008

CF WU

5 rounds for time of 400m run + subbed overhead squat (66lbs)

Time: 26:58

The form of my OHS was pretty poor, had troubled to keep my arms up. Need to work on that too...

Jean Carmona · 01-22-2008, 07:13 AM

Tuesday 22 January 2008

CF WU 2 sets

Deadlift 1-1-1-1-1-1-1 reps

1st 100kg - 220lbs
2nd 120kg - 265.5lbs
3rd 140kg - 308.6lbs
4th 150kg - 330.6 failed => to 140kg
5th 145kg - 319.6lbs
6th 140kg - 308.6lbs
7th 140kg - 308.6lbs

Last 2 sets were good efforts

Jean Carmona · 01-23-2008, 03:32 AM

Wednesday 23, January 2008

WU 1,000m rowing Concept 2 lvl 6 (1:59:8)

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (subbed by Handstand with feet on bar)
10 L Pull-ups
15 Steps, Walking Lunge (on each leg - 30 in total)

7 rounds (HSPU, L PU, x11 lunges)

Mr Pukey knocked on the door for a couple of minutes but managed to keep the door closed. My lats are pretty tense right now.

Jean Carmona · 01-25-2008, 05:16 AM

Thursday 24 January 2008

CF Rest day, went swimming 1000m

Friday 25 January 2008

CF WU (x15) + assisted HSPU x10, x10, x15

Four round for time: Run 400m 2 mins rest

Setup on treadmill, 1.5 elevation, interval speed 500m. Jogged 100m and run the last 400m. I substracted the time of the first 100m.
1st: 1:28
2nd: 1:28
3rd: 1:31
4th: 1:32

Jean Carmona · 01-26-2008, 08:20 AM

Saturday 26, January 2008

WU Rowing 1,000m: 3:54:4
CF WU 2 set (x15) + assisted HUPU x15

Snatch subbed by Cleans
1st: 50kg = 110lbs
2nd: 60kg = 132lbs failed => 50kg
3rd: 55kg = 121lbs
4th: 57.5kg = 126lbs
5th: 60kg = 132lbs
6th: 62.5kg = 137lbs failed
7th: 62.5kg = 137lbs failed

Could not do the Snatch, I think I need some coaching to some of the exercises. Felt a bit tired today anyway. As said earlier strength seems to be my weakness.

Delita Wright · 01-26-2008, 10:37 AM

Quote:

Originally Posted by Jean Carmona

Thursday 24 January 2008

CF Rest day, went swimming 1000m

Way to go, Jean. I'm always impressed when people can just jump in and *do* this stuff. Uh, didn't you know that swimming 1000m isn't considered rest?? lol Well, at least to most of us. Welcome to the log jam.

Jean Carmona · 01-26-2008, 11:15 AM

Quote:

Originally Posted by Delita Wright

Way to go, Jean. I'm always impressed when people can just jump in and *do* this stuff. Uh, didn't you know that swimming 1000m isn't considered rest?? lol Well, at least to most of us. Welcome to the log jam.

Thanks Delita. First time I went swimming for a long time. Just checking that CF is making me fitter

.

I have ordered a book about swimming as i really need to improve my freestyle. I need to find a couple of sporting activities I could practice, I am too old for "soccer" (football here in the UK). Would not mind playing some basketball but because of my funny working hours it is hard to fit with the rest of the population.
JC

Jean Carmona · 01-27-2008, 11:47 AM

Sunday 27, January 2008

Light run (1km) for WU

Nasty girls
3 rounds for time
50 Squats
7 Muscle ups subbed by 7 sets of PU and Dips
Hang Power Clean 135lbs (subbed at 88lbs)

Time: 16:37:12

Felt pretty good once i was going. My dips are getting easier,shame I don't have access to rings to try a muscle up.

01-18-2008, 04:22 AM	#1
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	J Carmona's log My first WODs were not proper CF WOD Saturday 5 January 2008 WU 1,000m rowing (lvl 8 on Concept 2): 3:52:2 1,600m running on treadmill: 7:32 SQ (no weight) Semi lunges (8kg dumpbell) } 12 reps 3 sets PP (17kg ==> 20kg) Pull-in on machine 25 reps, 20 reps, 15 reps (increasing weight) Finished with some abs Sunday 6 January 2008 WU 1,000m rowing (lvl 8 on Concept 2): 3:57:7 1,600m running on treadmill: 7:46 x15, x13, x11 Thruster, PU, press-ups x15, x13, x11 Semi lunges (6kg => 10kg dumpbell) Squat + arm + shoulder (6kg => 10kg dumpbell) abs Monday 7 January 2008 WU 1,000m rowing (lvl 8 on Concept 2): 3:55:6 1,600m running on treadmill: 7:31 x15, x13, x11 Burpee + PU DL x21, x15, x9 (40kg) BP (40gk => 50kg) + Semi-lunge (8kg dumpbell) Abs Tuesday 8 January 2008 Rest day Wednesday 9 January 2008 WU 1,000m rowing (lvl 8 on Concept 2): 3:55:0 1,600m running on treadmill: 7:20 Cindy 13 sets (made mistake of taking a 20kg bar for squat) abs Thursday 10 January 2008 WU 1,000m rowing (lvl 8 on Concept 2): 3:55:2 1,600m running on treadmill: 7:18 Fran (as Rx'd but with lower weight) Bar at 45lbs Time: 9:28: 24 Abs Friday 11 January 2008 WU 1,000m rowing (lvl 8 on Concept 2): 3:50:4 1,600m running on treadmill: 7:00 Tabata something else Total sets: 367 Wasted some time with looking at my stop watch, but I have now found the audio track and have them on my MP3 for next time!) Saturday 12 January 2008 Rest day Sunday 13 January 2008 WU CF (x10) Elizabeth with bar at 110lbs and ring dips subbed with dips on parallel Time: 14:33:25 Abs Monday 14 January 2008 WU 1,000m rowing (lvl 6 on Concept 2): 3:58:4 1,600m running on treadmill: 7:05 PU 1 every minute 12 mins and 11 reps on last minute abs Friday 11 January 2008 CF WU (x10) x21, x15, x9 2 km bike + BP + dumpbell swing 2km bike: 3:56, 3:57, 4:05 BP (110lbs => 132lbs) Dumpbell swing (16kg => 18kg => 16kg) Time 24:20 (lost some time in changing post as I had to wait to get access) Wednesday 16 January 2008 Rest Day Thursday 17 January 2008 WU 1,000m running on treadmill: light run Filthy 50 Wall-ball subbed by thruster with 45lbs and double under => 10 jumps for 1 Time: 50:11 Friday 18 January 2008 CF WU (x12) 5km run Time: 24:06 will be posting more regularly my WOD from now on

01-19-2008, 09:22 AM	#2
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Saturday 19 January 2008 CD WU x15 3 sets Lynne Subbed BW (75kg) with bar at 70kg BP PU 1st: 10 15 2nd 6 11 3rd 8 12 4th 6 15 5th 6 15 Total reps 104, rest between sets 3mins Disappointed that I can't even BP my BW but I will get there. Obviously strength is a weakness I need to work on.

01-21-2008, 05:09 AM	#3
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Sunday 20 January 2008 Rest Day Monday 21 January 2008 CF WU 5 rounds for time of 400m run + subbed overhead squat (66lbs) Time: 26:58 The form of my OHS was pretty poor, had troubled to keep my arms up. Need to work on that too...

01-22-2008, 07:13 AM	#4
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Tuesday 22 January 2008 CF WU 2 sets Deadlift 1-1-1-1-1-1-1 reps 1st 100kg - 220lbs 2nd 120kg - 265.5lbs 3rd 140kg - 308.6lbs 4th 150kg - 330.6 failed => to 140kg 5th 145kg - 319.6lbs 6th 140kg - 308.6lbs 7th 140kg - 308.6lbs Last 2 sets were good efforts

01-23-2008, 03:32 AM	#5
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Wednesday 23, January 2008 WU 1,000m rowing Concept 2 lvl 6 (1:59:8) Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups (subbed by Handstand with feet on bar) 10 L Pull-ups 15 Steps, Walking Lunge (on each leg - 30 in total) 7 rounds (HSPU, L PU, x11 lunges) Mr Pukey knocked on the door for a couple of minutes but managed to keep the door closed. My lats are pretty tense right now.

01-25-2008, 05:16 AM	#6
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Thursday 24 January 2008 CF Rest day, went swimming 1000m Friday 25 January 2008 CF WU (x15) + assisted HSPU x10, x10, x15 Four round for time: Run 400m 2 mins rest Setup on treadmill, 1.5 elevation, interval speed 500m. Jogged 100m and run the last 400m. I substracted the time of the first 100m. 1st: 1:28 2nd: 1:28 3rd: 1:31 4th: 1:32

01-26-2008, 08:20 AM	#7
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Saturday 26, January 2008 WU Rowing 1,000m: 3:54:4 CF WU 2 set (x15) + assisted HUPU x15 Snatch subbed by Cleans 1st: 50kg = 110lbs 2nd: 60kg = 132lbs failed => 50kg 3rd: 55kg = 121lbs 4th: 57.5kg = 126lbs 5th: 60kg = 132lbs 6th: 62.5kg = 137lbs failed 7th: 62.5kg = 137lbs failed Could not do the Snatch, I think I need some coaching to some of the exercises. Felt a bit tired today anyway. As said earlier strength seems to be my weakness.

01-27-2008, 11:47 AM	#10
Jean Carmona Member Profile: Join Date: Jan 2008 Location: Wickford Essex Posts: 127	Re: J Carmona's log Sunday 27, January 2008 Light run (1km) for WU Nasty girls 3 rounds for time 50 Squats 7 Muscle ups subbed by 7 sets of PU and Dips Hang Power Clean 135lbs (subbed at 88lbs) Time: 16:37:12 Felt pretty good once i was going. My dips are getting easier,shame I don't have access to rings to try a muscle up.

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