Jason Jdawg's CFCC Log

[Jason J Chen]

Wednesday May 9, 2012

SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.
Metcon:
From the Floor:
10 Front Squats @ 155#
30 Double Unders
8 FS
30 DU
6 FS
30 DU
4 FS
30 DU
2 FS
30 DU

Still having problems with the butterfly pull-ups. I can probably string 2 together at best. I've been told my kip is too big and I'm too loose at the bottom which makes me swing all over the place.

Weighted chest to bar sucked. Peaked at 15#. Attempted 20# but could only get 2/3 reps.

Metcon: Completed in 12minutes something...Started at Rx-ed weight but then after 2 reps on the second set of FS, I had to drop to 135. I also felt like I was really messy cleaning the weights, probably cuz I was all tired and jacked up from the double unders. The double unders aren't usually a problem for me, but they got messier as the WOD dragged on. But you know what they say...the only way to get better at crossfit is to keep doing crossfit.

Loggin' off...Jdawg out

[Jason J Chen]

Thursday May 10, 2012

SKILL WORK: Clean and Jerk
STRENGTH: Clean and Jerk, up to a peak of 1.
METCON: 50 Bar Facing Burpees For Time.

Strength: Clean and Jerked up to 145#. Not exactly my best day but considering how sore I am I'm happy with it.

95# --> 1
115 --> 1. Messy Jerk. Too much weight on back foot.
135 --> 1
145 --> 1. Stripper deadlift followed by a sloppy clean.
145 --> 1. Boom. Perfect.

Metcon: Didnt think 50 bar facing burpees (BFB) was enough so decided to up it to 100 while trying to score 50 as fast as possible. Hit 50 BFB at 2:17; 100 at 5:41. It's my first time doing BFB and it sucked but I'm happy with my score.

Loggin' off...Jdawg out

[Jason J Chen]

May 11, 2012

Had off work today so I did a double session...

Session 1::

Overhead Squat: 95# 2 sets of 2
Push Press: 115# 5 sets of 3

Back Squat:

115# 5x
145# 5x
165# 5x
155# 5 sets of 3

Bent Row:

65# 5x
85# 5x
115# 5x
125# 5 sets of 3

Front Plank for time with a 25# plate: 2 minutes
Side planks with a 15# weighted vest: 1 minute

Session 2::

STRENGTH: Deadlift (Conventional), up to peak of 3.
METABOLIC CONDITIONING: Fran

Strength: Deadlifted 265 for 3.
Metcon: Fran at 95# Rx-ed. It sucked. Completed in 8:47

[Jason J Chen]

Sunday May 13

METABOLIC CONDITIONING:

Complete 3 Rounds EACH for time with a partner – rest as needed in between rounds – only one person may be working at a time – use a stopwatch to time yourself! Your score is total time of all 3 Rounds.

1k Row
Double Unders, 150 reps
Air Squats, 75 reps
Barbell Push Press (115/75), 25 reps

I did this WOD at Rx weight and collectively my partner and I completed it at 9:38, 8:26, 10:39 for a collective time of 28:33

Loggin' off...Jdawg out.

[Jason J Chen]

Tuesday May 15th

Session 1:

Snatch

65# --> 2x
75# --> 2x
84.5# --> 1x
40 Kg --> 1x
42 Kg --> 1x
44 Kg --> 1x
45 Kg --> 1x

Clean & Jerk

50 Kg -->2x
55 Kg --> 2x
60 Kg --> 1x
65 Kg --> 1x
67.5 Kg --> 1x
70 Kg --> 1x

Front Squat (2 reps)

60 Kg
70 Kg
75 Kg
77 Kg (missed 2nd attempt)

Session 2:

STRENGTH: Press, up to a peak of 3.
METCON: Open WOD 12.1

Strength:

65lb, 85lb, 95lb, 105 (missed on 3rd attempt)

METCON: 114 Reps.

No PRs today whatsoever except for the 12.1 WOD. Last I did it I scored 91.

Loggin' off...Jdawg out.

[Jason J Chen]

Wednesday May 16, 2012

Session 1:

SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.
Metcon: Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.

Skill: Butterflying was messy. Still can't control the kips. Mine are too big. Shoulder killers.
Strength: Worked up to 20lb weighted
Metcon: Only did 3 of 4 rounds. 2RDS, 1RD + 2KBS, 2 RDS +2 T2B

Session 2:

Weighed in at 138.4lbs

Snatch: Worked up to 42kg
Clean & Jerk: Up to 70kg. Cleaned 74kg but failed jerk...legs were fried.

Loggin off...Jdawg out.

[Jason J Chen]

Thursday May 17, 2012

A) Mid-hang Snatch - Work to 3RM 90% 3X2
B) Power Clean - Work to a peak of 2
C) Snatch Deadlift - Work to 5RM
D) Stiff-legged Deadlift - 3X5

METCON: 6 min: 1 arm Kettlebell Clean+Push Press. 20sec/arm with 20sec rest


My hands feel soo raw and torn up that gripping anything is hard. Not feeling too sore today but very sluggish.

A) Worked up to 78.2# as my 3RM. 36Kg 3X2
B) 84Kg
C) 80Kg
D) Worked up to 87Kg

Metcon: 64 reps.

My hands now, feel more raw than ever...

Loggin' off...Jdawg out.

[Jason J Chen]

Saturday May 19, 2012

Olympic Lifting:

Snatching: Worked up to 106lbs. Still working on using my hips a little more.

C&J: PRd from 75kg to 76kg! In all my cleans today I have this problem where I let the bar crash down on me into the squat. Gotta try to meet the bar after the 1st pull.

Loggin' off...Jdawg out

[Jason J Chen]

Wednesday May 23, 2012

Snatch:

65# 2x
75# 2x
80# 2x
85# 2x
90# 1
95# 1
100# 1
105# 1
110# 1 (PR!! )

C&J:

95# 2x
115# 2x
130# 1
145# 1
165# 1
170# 1 (PR!! )

Weighted Pronated Pullups (2rep):

Body Weight
25#
1.5 pood (24kg)
2 pood (32kg)
2 pood + 10# [failed on 2nd rep]
2 pood + 5# [failed on 2nd rep]
1.5 pood [1 rep followed by negatives]

2 PR's in a day. Felt like a boss.

Loggin' off...Jdawg out.

[Jason J Chen]

Saturday May 26, 2012

Snatch:

65# 2x
+5kg 3x
40kg (worked on using hips more and foot placement when landing) 13 reps total

Clean & Jerk"

40kg 2x
50kg 2x
60kg 2, 2, 2, 2 (worked on foot placement and bar path on the jerk)

Loggin' off...Jdawg out.