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Jason David 10-13-2010 10:56 AM

Re: JD's CrossFit Chronicle
[QUOTE=Jason David;656465][B]09/02/09[/B]

Man I hate running...hurt my left calf a bit again running pose here. I think my left leg is shorter than my right or something.

Ran the first 1.5 rounds using pose, or the best pose I can manage. I finished it out running as I normally used to run...ugly.

4 rounds 800 meter run (rest as needed) I rested 5 minutes again.

1. 3:00
2. 11:10 (3:10)
3. 19:28 (3:18)
4. 27:49 (3:21)

3rd round was the only round that didn't see improvement. And I think I can go faster without posing anyway - need to get that form down.[/QUOTE]


Did this again. Good with the bad here. PR's my 800 to go sub 3 for the first time but my next 3 rounds got worse. Not sure what the deal was but I have some theories. (I even rested longer in between rounds 3 and 4 so I could keep the intensity up).

Theories -
Speed and power domains got better, endurance domain stayed the same BUT - I'm a bit heavier.

lack of sleep...felt kind of tired.

Diet? Probably not. No cheats for almost 2 weeks. But I'm also 1/2 the carbs.

4 Rounds
Run 800m
rest as needed

1. 2:58 - PR
rest 5 mins

2. 3:20
rest 6 mins

3. 3:30
rest 7 mins

4. 3:28

Did this WOD on my street. Towards jefferson to the end of the 5th driveway past the apartments and back.

Jason David 10-14-2010 05:51 PM

Re: JD's CrossFit Chronicle


75# Power snatch
75 reps

4:49 - PR by about a minute and a half.

Jason David 10-16-2010 05:44 PM

Re: JD's CrossFit Chronicle

kind of a different day today. Went to the oly class but I was the only one there. Worked on some light snatch stuff.

2 of our coaches just got gymnastics certified so it turned into a gymanstics day of sorts...didn't really do a WOD to speak of.

Then we went to the hill and I did every minute on the minute hill sprints for 10 minutes. good workout - probably could've gone longer but I didn't want to blow out my calf.

Jason David 10-17-2010 12:57 PM

Re: JD's CrossFit Chronicle

Thought I PR'd my 5K but...turned around at the wrong tree and ended up cutting it about 550m short.

21:54. My PR is 23:58 so I wouldn't have been too far off. Felt great running in my Inov-8's!

Jason David 10-19-2010 06:06 PM

Re: JD's CrossFit Chronicle

Overhead squat, 135
Pull-ups - C2B


OHS's killed grip was too wide for the first round or so til I figured it out.

Jason David 10-21-2010 05:23 AM

Re: JD's CrossFit Chronicle

10 Muscle ups
20 Squat clean, 155#
Run 550 m (ran out the back door of side A to the door of side b back to the 200m mark and back to the side b door and finally into the back door of side a) had to be about 550m

13:41 - low carb metcons are killin' me!!

Jason David 10-21-2010 09:38 AM

Re: JD's CrossFit Chronicle

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

23:36 Rx'd (18 foot rope though)

Jason David 10-23-2010 12:57 PM

Re: JD's CrossFit Chronicle

Snatch balance

5 - 45
5 - 65
3 - 95
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155 (Miss) and bothered my shoulder...which made me less aggressive
1 - 145 (Miss)
3 - 95

Just worked on technique. Which is what I'm pretty much going to do until the competition on the 13th.

BW this morning - 179.5. Need to lose 10 + pounds in the next 3 weeks to make weight of 169.4 (77k). (Weighed 182.5 at night)

I'm proably going to stick with 15 blocks this week with 1/2 carbs but the folloowing week I'm going to bump my carbs and lower my fat to baseline zone to be ready for a CF competition on November 6th.

Jason David 10-24-2010 10:59 AM

Re: JD's CrossFit Chronicle

Easy non-stressful jog

40 mins. House to just past Hampton Rd. (On Jefferson) and back.

about 4.25 miles

Jason David 10-25-2010 07:58 PM

Re: JD's CrossFit Chronicle


Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

4 rounds + 3 squats
Feel like crap during metcons...particularly the heavy ones. Can't wait to go back to more carbs.

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