Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;574884][B]04/25/09[/B]

Attended Who is the Fittest in MI challenge today. It was my first exposure to CF games style WOD's and format. I had a great time and it was a fun (but tough) day.
[/QUOTE]

Great to meet you yesterday.
You did awesome man.

Re: JD's CrossFit Chronicle
 

[QUOTE=Noah Martin;575095]Great to meet you yesterday.
You did awesome man.[/QUOTE]

Thanks Noah! you were very impressive as well! I will keep in touch for sure!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;575156]Thanks Noah! you were very impressive as well! I will keep in touch for sure![/QUOTE]


Well I'm def. looking forward to a similar competition next year!

It's nice to know for us Canadian folks we have a few affiliates which could be considered "local" for us where we can come and take part in such events.

Re: JD's CrossFit Chronicle
 

[B]04/27/09[/B]

Deadlift - sumo style

10 - 135
5 - 225
3 - 275
1 - 295
1 - 305
1 - 315
1 - 325
1 - 335 (F)
1 - 330 (F)
1 - 325 (F) UGH!!!

2 - 275 for good measure.

Deadlift always messes with my head...that and the snatch. Need to get this bugger to 400 somehow.

Also, doing this I was still a bit beat up from Saturday.

Re: JD's CrossFit Chronicle
 

[B]04/28/09[/B]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I hate this workout...

30:16.

Tried not to kip at all on the K2E. And i started to panic towards the end doing the DU's...i was worried I would'nt beat my last time. ended up beating it by a minute.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;574884][B]04/25/09[/B]
WOD #1
'Fat Nancy'
My time: 14:30 (PR even over regular Nancy)

WOD #2
'Fran 1000'
My Time: 11:29

WOD #3
'ISAGRACE'
My time: 7:47.

Came in 4th overall.[/QUOTE]

Those sound like awesome WODs!
Congrats on doing so well, Jason!

Re: JD's CrossFit Chronicle
 

[B]04/29/09[/B]

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

27:02

Re: JD's CrossFit Chronicle
 

[B]05/01/09[/B]

snatch practice this morning...then came back in the evening..

21-15-9

Squat snatch 95#
Chest to bar pullups

17:37

Wasn't really looking to set the world on fire with this one. Really worked on form for the snatch. Matt went down to columbus this past weekend for the oly cert so we went over the burgener warmup and skill transfer stuff.

Re: JD's CrossFit Chronicle
 

[B]05/02/09[/B]

5 rounds for time:

95# SDLHP, 21 reps
21 ring dips

17:45

Went to the O-lifting class this morning too...snatch, skill transfers etc...

Re: JD's CrossFit Chronicle
 

[B]05/03/09[/B]

Shoulder Press

10 - 65
5 - 95
3 - 135
1 - 145
1 - 150
1 - 155 (F)
1 - 152
1 - 152
1 - 152 (F)
1 - 150

Re: JD's CrossFit Chronicle
 

'Elizabeth'

11:12...PR. was a little worried because I did this one recently...

Re: JD's CrossFit Chronicle
 

[B]05/06/09[/B]

Again...since I started doing main page I've been worried about a workout coming up and me not getting a PR...today was no different.

Tabata Something Else

Pullups - 14,11,8,8,8,8,8,8 - 73
Pushups - 20,12,10,8,8,8,8,8 - 82
Situps - 13,11,10,10,10,10,10,10 - 84
Squats - 20,18,16,16,16,16,16,19 - 137

Total - 366. PR by over 30 reps. Pushups are becoming the hardest part of this which wasnn't the case a year ago.

10 Days til regionals!!

Re: JD's CrossFit Chronicle
 

'Hansen'

2 Pood Ketlebell Swings, 30 reps
30 burpees
30 glute ham sit-ups

39:56 RX'd.

Re: JD's CrossFit Chronicle
 

[B]05/09/09[/B]

Went to the Oly class this morning...wasn't planning on going heavy but felt pretty good...

Did a few snatch at 65. Then 95. A couple at 115 then 125. I just figured screw it...went for 140 (my pr is 135)
Missed the first, [B]nailed the 2nd[/B].

Front Squat:

10 - 92
5 - 132
3 - 182
3 - 202
3 - 212
3 - 222 (F3)
3 - 220

Re: JD's CrossFit Chronicle
 

[B]05/10/09[/B]

Did that crazy pull-up workout from the mainsite. I was trying to figure out how to scale it and erred on the side of doing 10 rounds with all 3 components rather than 1 or 2 rounds rx'd on not doing any weighted pullups but doing 150.

Here's what I did.

10 rounds for time:

2 weighted pullups 25#/15#
3 deadhang pullups
7 kipping

Stayed on the bar for every round.

Used 25 for the 1st 5 rounds and 15 for the 2nd 5.

(Grip went away quicker than anything else on this one)

My time:
29:14

P.S. I find that I wiggle a little on the deadhang and weighted pullups. That's probably a tiny 'kip' that I need to get rid of.

also..I like the word 'jettison' and look forward to the next time that I can 'jettison' something. :-)

Re: JD's CrossFit Chronicle
 

[B]05/11/09[/B]

Push Jerk

5 - 95
3 - 135
1 - 155
1 - 165
1 - 175
1 - 185
1 - 195
1 - 205 (F)
1 - 200 (F)

Dangit! I can jerk 200...just haven't done it yet!!

Re: JD's CrossFit Chronicle
 

[B]05/13/09[/B]

'Grace'

3:03

I'm okay with this...My last 'Grace' was 3:12 but only did 29 reps. Did the full 30 this time..

The posted the Midwest Regional WOD's this morning...holy mackeral!! I'm givin' it a go but that is going to be HEA-VY!!

Re: JD's CrossFit Chronicle
 

[B]05/14/09[/B]

4 rounds for time

800M run Rest as needed in between. I rested for roughly 5 mins between runs.

1. 3:34 - Accidentally went way too far...brain fart.
2. 3:11
3. 3:15 - Strong headwind on the way back..
4. 3:23 - Another headwind on the return.

Not sure what my mile time would be...or if I went 100% for 1 shot with the 800m...I would guess sub 3?? Not sure.

This was my last workout before the regionals wish me luck.

Re: JD's CrossFit Chronicle
 

[B]05/16/09[/B]

Whew!! I'm back...exceeded my own expectations for this year. Next years goal?? Make it to Sunday!!

WOD #1
21-15-9 reps
275# Deadlift
Chest to bar pull-ups

14:30. I was so scared of this one...My one rep max deadlift is about 330. I did the last 9 reps using nothing but a rounded back and will power.

Just in under the time limit though...

WOD #2
5 Rounds for time of
7 Double kettlebell thrusters 24KG
11 Burpees


8:50

Made up a little time on the field here...

WOD #3
2000 M Row

7:44

Deadlift - weakness
Row - weakness

I couldn't be happier with the outcome though and I had a blast. it was well run and the poeple were great. I didn't meet a person I didn't like...

Re: JD's CrossFit Chronicle
 

hi jason!!

i was thinking bout how you went in the midwest just now!!

glad that you posted!!!

congrats on exceeding your expectations!!

and a 7:44 2k row is nothing to scoff at... remember a 7 minute 2k row is considered to be at top level!! you're not that far off!!!!

carter

Re: JD's CrossFit Chronicle
 

[B]05/18/09[/B]

Active rest - still destroyed from Saturday.

I ran light for 40 minutes...

my house to 865 Lakeshore back to 22816.

little over 4 miles.

Re: JD's CrossFit Chronicle
 

[B]05/19/09[/B]

The 50% week continues...I decided this when my warmup sets of backsquat felt like I was going for a PR.

10 - 135
7 - 185
5 - 225
5 - 185
5 - 185

I'm going to do a 1/2 effort power clean day tomorrow...Unless I feel like crap again. Then I will take a full rest day.

Re: JD's CrossFit Chronicle
 

[B]05/20/09[/B]

Still wrecked. Did the MCCF Warmup + some lunges and a light 400 M run. I'm taking a full rest day tomorrow. Hopefully I can get back after it 100% on Friday.

Also switched my diet around to

16p 8c 40f

See how that goes for a while. Just don't like such a full feeling after eating 4 block salads all the time. Also, I want to make sure my fat metabolism is running optimally.

Re: JD's CrossFit Chronicle
 

I'm adding another rest day or 2...see how I feel tomorrow but I think I may have had a touch of rhabdo from saturday. Taking it easy and I'm looking at this as my rest week now. My rest week was scheduled for the beginning of June anyway.

Re: JD's CrossFit Chronicle
 

05/24/09

Tried to get back after it today. went real light - just wanted to break a sweat and loosen up the joints.

Back didn't feel good. I still have a little of that 'pulled muscle' feeling.

I just did the MCCF warmup and some double unders during my workout.

Im going to continue real eazy until I'm 100%.

Power Clean

5 - 65
3 - 95
1 - 115
1 - 115
1 - 135
1 - 135
1 - 135
1 - 135
1 - 135

like I said...really took it easy.

Re: JD's CrossFit Chronicle
 

hi jason...

its been a while since the qualifiers and you're still sore!! must have went really hard!!

maybe a deep tissue massage will help with getting rid of the stiffness?

r u drinking heaps of water too?

carter

Re: JD's CrossFit Chronicle
 

[QUOTE=Carter Jee;594986]hi jason...

its been a while since the qualifiers and you're still sore!! must have went really hard!!

maybe a deep tissue massage will help with getting rid of the stiffness?

r u drinking heaps of water too?

carter[/QUOTE]


Hey Carter!
Yeah. I think I got a mild case of Rhabdo...I actually have a coupon for a free massage that I'm going to try to get this week. Drinking a lot of water as well but I did have many beers this past weekend as well.

I've been really disciplined these past 3 or so months gearing up for the regionals so I'm kind of rewarding myself by slackin' off on the diet as well. Not really takin' it easy at the gym but I am going 50% until my muscles heal up. I'm hoping that this 50% cycle followed by a rest day will put me back to close to 100% but we'll see.

thanks for checking in by the way!! Hope you're nowhere near the floods!!

Re: JD's CrossFit Chronicle
 

[B]05/25/09[/B]

Cindy or Mary was todays WOD. I'm still on 50% cycle and didn't feel like driving to the box on a holiday for a tiny workout I could easily modify at home.

Warmup
Mow lawn

AMRAP in 10 Minutes

Mini 'dead' Cindy
3 deadhang pull-ups (alternated grip on my beam in basement. Used chinup/pullup and alternate grip for pullups)
6 push-ups
9 squats

16 rounds.

Re: JD's CrossFit Chronicle
 

[B]05/26/09[/B]

still 50%.

3 rounds for time of

30 GHD Situps
25 back extensions

9:30.

Hopefully I can go 100% on Thursday.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;595583][B]05/26/09[/B]

still 50%.

3 rounds for time of

30 GHD Situps
25 back extensions

9:30.

Hopefully I can go 100% on Thursday.[/QUOTE]

Cause GHD situps and back extensions aren't known for inducing more soreness. :pokey000:

Re: JD's CrossFit Chronicle
 

[QUOTE=Matt DeMinico;595728]Cause GHD situps and back extensions aren't known for inducing more soreness. :pokey000:[/QUOTE]

It was only 3 rounds!! :)

Re: JD's CrossFit Chronicle
 

[B]05/28/09[/B]

Today's scheduled WOD was 'Diane' I didn't want to be an idiot so i just did the MCCF warmup and some light deads as well as a few HSPU. I'll probably do the warmup again this evening - have an intro coming in, and will probably work on some light oly skill transfer exercises.

I want to go 100% but since the workout was high rep deadlifts (which hurt me in the first place) I figured better to be safe than sorry.

Re: JD's CrossFit Chronicle
 

[B]05/29/09[/B]Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Rx'd. Did kipping pullups. (I wasn't sure what people were doing but since it was my first 100% day in a while I wanted it to be 'metconny')

Felt soo good to finally hit it hard today!!

28:55

Re: JD's CrossFit Chronicle
 

[B]05/30/09[/B]

Detroit Race for the Cure

25:36. I think my time was 29:12 last year...not 100% sure.

Also wonder what my real 5K time would be if I was fresh and hadn't done weighted lunges the day before. I'm subbing this workout for the rowing bench workout which I will do next week when the 5 K comes up (I'm following mainpage a few cycles behind).

Re: JD's CrossFit Chronicle
 

[B]06/01/09[/B]

For time:
Row 500 meters 1:42
Body weight Bench press, 30 reps
Row 1000 meters 3:52
Body weight Bench press, 20 reps
Row 2000 meters 8:12 Ugh - probably started to easy on this one.
Body weight Bench press, 10 reps

Bodyweight - 165


29:43 Rx'd.

Re: JD's CrossFit Chronicle
 

Jason~

Looks like you are still doing great! I'm still fighting the uphill battle, but at least I'm still fighting. LOL :)

Re: JD's CrossFit Chronicle
 

[B]06/02/09[/B]

4 rounds for time:

400M run
50 squats

11:58. Was shooting to beat Jim's time of 11:56. Probably would've done it had I not gone a bit too far on the first round. Owell. I'll get him next time!!

Re: JD's CrossFit Chronicle
 

[B]06/03/09[/B]

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row 2:45.2/2:54.8
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups 15/5 10/10 L-Pullup/L-Chinup

This was the first time I did L-pullups in a WOD...did some L-chins because it seemed easier to hold my L position. Wanted to concentrate more on keeping L position throughout more than anything else.

30:40

Note - never did more than 6 Thrusters in a row.

Re: JD's CrossFit Chronicle
 

Nice job on the Twins Jason. Love the 'tar, dude! Nice!

Re: JD's CrossFit Chronicle
 

[B]06/05/09[/B]

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

23:22 - last time I did this a little over a month ago my time was 27:02. Saweet!