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Old 01-20-2008, 03:11 PM   #51
Joshua Williams
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Re: JDub - Killing my softness

29m / 202 / WOD #47

Thursday 080117
"Lynne"

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

wod:
bp 21 17 13 12 10
pu 10 6 5 7 4
total: 105
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Old 01-20-2008, 03:14 PM   #52
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #48

Saturday 080119
"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

warm-up: 5 min jog
wod: 27:37 (subbed 45 for 95lb)
cool-down: 10 min jog/walk
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Old 01-22-2008, 07:30 AM   #53
Joshua Williams
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Re: JDub - Killing my softness

29m / 207 / WOD #49

Monday 080121
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: 5 minute jog
WOD: 6 rounds (+ HSPU and 9 LPU)
Cool-down: 10 minute jog / walk

The LPUs are definitely what is hold me back, I really need to work on those. On the bright side, I did improve on form and the # number that I performed.
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Old 01-25-2008, 08:01 AM   #54
Joshua Williams
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Re: JDub - Killing my softness

29m / 202 / WOD #50

Wednesday 080123
Four rounds for time:
Run 400 meters
Rest 2 minutes

Warm-up: 5 minutes of jogging
WOD: 1:51 1:48 1:46 1:47
Total: 13:12
Cool-down: 10 minutes jogging/walking
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Old 01-27-2008, 09:13 PM   #55
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #51

Sunday 080127
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm-up: CFW x 1
WOD:
BS: 265
SP: 165
DL: 330
Total: 760

On DL, I tried 365, and made the mistake of not watching my form carefully. I went to lift, and something popped close to my tail bone, then it felt like my spine dropped. I had to just kind of waddle out of the gym, and now I'm in excruciating pain. Looks like I'm going to be out of commission for a long, long time. I'm scared to see what the doctor is going to say tomorrow.
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Old 01-31-2008, 09:02 AM   #56
Joshua Williams
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Re: JDub - Killing my softness

The doctor said that nothing is broken and none of the discs have been crushed, so that's a plus. I'm still really sore and he recommended that I stay away from working out for the next week, since I'm seriously "mis-aligned." So I guess I'll just try to enjoy the break and try to start up again on Sun or Mon if the Doc will clear me..............................or maybe even if he won't, ha ha.
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Old 02-04-2008, 06:38 PM   #57
Joshua Williams
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Re: JDub - Killing my softness

Not allowed to do leg weights yet, and I have to take it easy on the running, so I improvised today. Nothing hardcore, just enough to get my body used to moving again.

Run 2miles (didn't time, took it easy)
20 pullups
20 pushups (narrow stance)
3 jumping bar MUs
24 leg raises
Some agility training on a 4-quadrant thing

My back held up somewhat, if tomorrow is not a leg weights day maybe I can participate............
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Old 02-07-2008, 11:02 AM   #58
Joshua Williams
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Re: JDub - Killing my softness

Still not allowed to do legs or lower back, so I improvised:

Warm-up: 5 minutes of scaled-up running
WOD: 120 PUs and 120 dips (w/ 30lbs assistance) - 37:59

I'm still hurting, but I think that I may be ready soon to start some scaled down versions of the workouts.
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Old 02-09-2008, 04:16 PM   #59
Joshua Williams
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Re: JDub - Killing my softness

29m / 203 / WOD #52

Saturday 080209
Run or Row 5K

WOD: 5K (not timed)
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Old 02-13-2008, 06:58 PM   #60
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #53

Sunday 080210
Deadlift 1-1-1-1-1-1-1 reps

Deadlifts is what I hurt myself on, so I decided to take it very easy and work on form.

Warm-up: CFW x 3
WOD: 45 65 95 135

Did sets of 10, til I got to 135 and only did 5. My back was sore, but atleast it wasn't an injured sore. I'll get back up to par ASAP.
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