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Old 08-12-2007, 05:39 AM   #31
Jack Gayton
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Sunday 080812
"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

First time doin clean and jerk. Did not worry about getting a time, and scaled weight.

CFWU X 3

45lb (bar) - 3
95lb - 24
115 - 3 (final 3)
20:48

Took an extra 15 minutes vs most people according to comments and it still kicked my butt.

I think I'm getting the push-jerk (and press) but the clean is tough. Need to ask some questions.
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Old 08-13-2007, 09:12 AM   #32
Jack Gayton
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Monday 070813
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

Well, today was the first day that I really mailed in the workout. I hit the snooze and then talked myself into sleeping late. Had a glass of water and two sips of coffee and tried to do the WOD. Awful.. I had time to do about two rounds before I was going to be late for work.

Can't hit snooze.. Don't do that again.

Will run tonight w/ Peyton and then do the WOD in the AM at 6:30AM.
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Old 08-14-2007, 12:44 PM   #33
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070814
5K

23:46 PB

Felt very good to beat my last time. I was hating the run the whole way through and was convinced I was going to have a terrible time.

Playing softball for the first time in years tonight. My company team needed help. I may not catch everyting, but I know I'll be in better shape at the end of the game than everyone else.
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Old 08-15-2007, 07:06 PM   #34
Jack Gayton
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Wedenesday night.. waiting for tomorrow's workout. I feel like I need to crank it out these next three days. Felt like I was a little off the pace the last cycle.. I hate going to sleep not knowing what's coming in 8 hours.. c'mon coach!!!
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Old 08-16-2007, 08:24 AM   #35
Jack Gayton
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070816
Murph Lite
1 mile run
50 pullups
100 pushups
150 squats
1 mile run

30:11

No way I would be able to knock out 100 pullups. I held my own w/ the 50, but the workout would have taken me two hours as RX'd.

I'll do the same workout next time this one comes up to compare progress, then I'll add more reps.

Felt good to really push myself. I was soaked w/ sweat and had to lie on the ground for a couple minutes.
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Old 08-17-2007, 02:46 PM   #36
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Friday 070817
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub 25 good mornings)
50 Sit-ups

19:56

This one wasn't too bad. I will up it to 50 good mornings next time.

Post time to comments.
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Old 08-18-2007, 11:10 AM   #37
Jack Gayton
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Saturday 070818
"J.T."
SCALED / SUB
21-15-9 reps of:
Shoulder Press - 75 lbs
dips X 2
Push-ups

14:20

thought this would be easier than it was. had to do the last 9 push-ups in mini sets of 3.

tomorrow is a rest day, but i'm running from the lake home w/ the dog. about 3.6 miles..
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Old 08-20-2007, 09:25 AM   #38
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Re: JG Workout Log

071907
Rest Day

Official rest day but I decided to do a distance run. Ran 4.6 miles in about 45 minutes. Wasn't overly winded or burned out. I'm going to try to squeeze in about 3 runs like this a week to prepare for upcoming races.
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Old 08-20-2007, 06:24 PM   #39
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Re: JG Workout Log

070820
Back Squats
3-3-3-3-3-3-3
135/175/185/205/215/215 (no rom)/185

Got home late. No warm-up, just got at it. I remember last time I did these, I was breathing hard and could feel my heart. This time, I barely broke a sweat. I still feel that I maxed my legs, but I feel like my cardio conditioning as improved so much. Last night I ran 4.6 miles and was back to normal heart rate a few minutes later.
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Old 08-20-2007, 06:26 PM   #40
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Re: JG Workout Log

PROGRAM CHANGE:

5 DAYS ON / 2 OFF
SUN-THURS SCHEDULE

If a rest day comes up on a scheduled day, do a distance run (5 miles or better).

Workout at nite since Kellie starts school in a couple weeks. I also think I perform better later in the evening.
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