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Jason David 09-08-2010 07:02 PM

Re: JD's CrossFit Chronicle



Double unders
Sit-ups (Abmat/Anchored)


Still hurtin' from Sunday.

Jason David 09-10-2010 12:48 PM

Re: JD's CrossFit Chronicle

My MCCF Warmup (I specify because I don't do it anymore)

Platform deadlift - off bumpers 45's. Never did these before so went light and tried to keep back perfectly straight

10 - 95
5 - 135
5 - 145
5 - 155
5 - 165
5 - 175

Felt good..and light.

Jason David 09-10-2010 12:50 PM

Re: JD's CrossFit Chronicle

Overly eventful stroller run with Micah..about 5K

delivered mail at mailbox
Met some dude from Virgina
Twisted my ankle really bad

33 mins with all breaks included. Ugh...Tommy V tomorrow. We'll see how the ankle feels, icing it now.

Jason David 09-11-2010 10:11 AM

Re: JD's CrossFit Chronicle
[QUOTE=Jason David;651066][B]08/24/09[/B]


21-15-9 reps of:
Handstand push-ups
Ring dips

15:11 Rx'd

Funny how hard those movements get after the first 21 HSPU...[/QUOTE]




Ring dips

13:39 Rx'd PR

Thought I'd do a bit better but I'm okay with this. Blew out my ankle yesterday and couldn't squat so I couldn't do my regularly scheduled WOD. I knew this was coming up and it was pick your benchmark day along with 9/11 so I wanted to do a hero WOD. Worked out perfect.

Jason David 09-14-2010 07:51 PM

Re: JD's CrossFit Chronicle

MCCF Warmup

Row 2K 7:39

hate rowing.

Jason David 09-16-2010 06:51 PM

Re: JD's CrossFit Chronicle

185#'s overhead, 20 reps
40 Burpees

7:28 Rx'd. Missed one rep on the jerks. Used a rack.

Jason David 09-17-2010 06:18 PM

Re: JD's CrossFit Chronicle
[QUOTE=Jason David;699846][B]11/21/09[/B]

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

41:00 Rx'd.

Not a chance in hell I would've done this as rx'd if it wasn't a 'Hero' WOD. Man do I suck at climbing that damned rope...

Got a blister on each pinky, one popped -right shin is destroyed and i'm totally chafed from coming down too fast..[/QUOTE]


Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

We have an 18' rope at the new place so I just modified the ascents a bit.
10 on the first round, 8 on the 2nd and 5 on the 3rd. Actually worked out to an extra 9 feet. So I scaled it up I guess. :)

Anyway - I'm better at the rope, but heavier. So this WOD was still hard. Little chafed and only 1 blister. Didn't kill me as much as the 1st time.

34:00 PR by 7 minutes.

Also, thruster form was bad because my ankle is still tight. Deep squats still hurt a bit, as a result I was coming off of my heels a bit.

Jason David 09-20-2010 05:51 PM

Re: JD's CrossFit Chronicle

4 rounds

Run 400
50 squats


Last 3 times on this WOD 11:58, 11:56, 11:58.

Jason David 09-21-2010 06:13 PM

Re: JD's CrossFit Chronicle

Box squats

10 - 95
5 - 135
3 - 185
3 - 225
3 - 245
3 - 265
3 - 295

Jason David 09-23-2010 05:30 PM

Re: JD's CrossFit Chronicle

Back Squat

10 - 95
7 - 135
5 - 225
5 - 250
5 - 275
5 - 300 (PR) By 15#'s
5 - 225

Middle right back feels like it has a 'stitch'?

Jason David 09-24-2010 01:45 PM

Re: JD's CrossFit Chronicle


Wanted to do BFK all the way through..they got really messy during the round of 15...owell. Round of 21 felt good

Thrusters, 95#

3:28 PR

Jason David 09-29-2010 06:58 PM

Re: JD's CrossFit Chronicle

Running and burpees and maybe 10 pullups and 10 HSPU and a few squats running around the resort. About 3 or 4 K...

Jason David 09-29-2010 07:03 PM

Re: JD's CrossFit Chronicle

10 beach sprints every minute on the minutefor 10 minutes...

Beach was about 105 to 110 yards.

Jason David 10-04-2010 05:23 AM

Re: JD's CrossFit Chronicle

20 min stroller jog with Micah. Right around 2 miles.

Sprints on the beach destroyed me!

Jason David 10-05-2010 07:36 PM

Re: JD's CrossFit Chronicle

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together

41:22 Rx'd. Really suck at L-sits but I tried to keep it as tight as possible. Also, I wasn't worried about the time because I feel like the intent of the workout wasn't meant to be super fast. I'm sure some people did it fast...but...It was more of a midline stabilization WOD. Weight wasn't too heavy for injury so I didn't give myselft a time limit.

Jason David 10-06-2010 07:55 PM

Re: JD's CrossFit Chronicle


For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

35:42 Rx'd.

Can't believe people did that in like 15 mins.

Wall balls and double unders sucked...particularly the Double unders. I went a bit lower carb to drop some lb's for a few competitions I have coming up and this was my first metcon since I started my 16P/8C/24F paleo/zone diet. I don't eat bad normally...just not militant and have probably too many nut butter crackouts. i'm going to really stick to it this time. I have a fittest over 35 challenge on november 6th ($1000 first prize) and an oly meet on november 13th. I was afraid to weigh myself starting out :) but I think i was probably a bit over 185. I'm hopin' to be 169 for the oly meet. We'll see.

Jason David 10-08-2010 07:17 PM

Re: JD's CrossFit Chronicle


Modifications to the right. Never did that heavy of TGU's or single arm OHS's in a workout before so I went the safe route. Also - left arm sucks at both OHS and TGU. Something else to practice.

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm (15 reps @ 1.5pd)
50 Swings (Rx'd)
21 Overhead squats, Left arm (1.5pd)
50 Swings (Rx'd)
21 Overhead squats, Right arm (1.5pd)
50 Swings (Rx'd)
21 Turkish get-ups, Left arm (15 reps - 1st 2 - 1.5pd next 13 1pd)


Jason David 10-09-2010 11:45 AM

Re: JD's CrossFit Chronicle

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

44:57 Rx'd

Deadlifts and thrusters were tough. Everything else unbroken. Also - first round took 3 minutes.

Jason David 10-11-2010 04:24 PM

Re: JD's CrossFit Chronicle

Stroller run with Micah

~2.6 miles. Went from my house to Mastro's and back. 27:42.

That stupid running stroller sucks...constantly pulls to the right.

Also...calf seized up a bit after the run...felt a tiny bit of tightness towards the end. Been dealing with this for a year, owell.

Jason David 10-12-2010 05:44 PM

Re: JD's CrossFit Chronicle

Shoulder press

10 - 65
5 - 95 (warmup)
5 - 115
5 - 125
5 - 135
5 - 145
5 - 155 (miss) 3

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.

Jason David 10-26-2010 06:50 PM

Re: JD's CrossFit Chronicle

Rough day...


10 - 95
7 - 135
5 - 225
5 - 275
5 - 315
5 - 325 (Miss) 4 reps -
5 - x

Hurt my back on that last rep of 325. Right in the middle of my lower back had a sharp quick pain and dropped the bar. If felt myselft get lazy and that's what happens I guess. My PR was 315 so, I probably should've gone 320 instead. Owell. Also, dropped a friggin' barbell on my foot after class. Nice. Insult to injury.

The Chiros were on hand after I hurt my back. When I got adjusted the first thing Doc did was push my sacrum back into place...that was weird. I heard it and felt it. Hopefull I'm okay for the fittest over 35 deal on the 6th.

Jason David 10-30-2010 10:49 AM

Re: JD's CrossFit Chronicle

My regular WOD was supposed to be 15 rounds of Cindy as fast as possible but, got to the box and a similar WOD was on the board so I just did that one.

3 pull-ups
6 Hand release push-ups
9 squats

1 round the first minute
2 rounds the next 2 minutes
3 rounds the next 3 minutes
Up to 7 rounds

the round of 8 was for time

Finished in 32:54

Jason David 11-01-2010 06:35 PM

Re: JD's CrossFit Chronicle

20 min run - still nursing the back. Felt good on the run though.

My house to the light pole past the big tree in front of the Ford guard house back to 22800...need to check the distance but it was probably about 2.5 miles.

Just checked. It was about 2.37 miles.

Jason David 11-03-2010 08:14 PM

Re: JD's CrossFit Chronicle

Still not 100% comfortable with the lower back - did my version of the MCCF warmup...didn't even really break a sweat. Just going to lay low til Saturday for the competition.

Jason David 11-07-2010 02:20 PM

Re: JD's CrossFit Chronicle

Fittest over 35 competition.

The theme of the day was “show control”,

WOD#1 Sandbag getups
Using a 60lb bag, go from the the ground to shoulder 5/5 L/R and then sprint up a dirt hill approx 120 yards

[B]2:10:72 (I went first on these so, I didn't really know how to attack it - If I had to do it over again I would just fall back on my butt and lay down, I was getting down like a TGU)[/B]

WOD#2 Bear2tire
30 power cleans 95#
Bear crawl 40 yards
30 Tire jumps (36inch)
30 Tire GHD sit-ups
Bear crawl back to bar


WOD#3 Trail run ruck
roughly 3/4 mile dirt bike course carrying 2 25# dumbbells.
you cannot take you hands off the dumbbells
at three separate points stop and do
30 sand angels
30 hand release burpees
30 squat and reach.


WOD#4 KB sled sprint
30 KB swings 45#
tire/sled pull
Sprint up incline hill


Fun time and a good group. Only thing that sucked was the scoring system. IMO an accumulative time system with 3 Power/Speed WOD's and 1 Endurance WOD heavily favors the longer workout. But - that's life!

Jason David 11-09-2010 12:24 PM

Re: JD's CrossFit Chronicle

Active rest - just did some really light snatch and C&J's. Have an Oly meet Saturday (My first USAW meet). I plan on going a bit heavier today and tomorrow then taking it easy on Thursday and Friday.

Jason David 11-10-2010 10:29 AM

Re: JD's CrossFit Chronicle

Did some light snatch work again. Stayed at 95...did about 15 reps or so. I plan on going fairly heavy today in preparation for Saturday.

Sean Dunston 11-10-2010 01:09 PM

Re: JD's CrossFit Chronicle
good luck at the meet, JD...

But more importantly -- have fun!

Jason David 11-10-2010 07:32 PM

Re: JD's CrossFit Chronicle

snatch - concentrated on getting to the bottom - wasn't too aggressive, just wanted the reps to feel right.

3 - 65
1 - 95
1 - 105
1 - 115
1 - 125
1 - 135 (Not perfect)
1 - 135 - miss
1 - 135
1 - 145 (Miss) way overhead. Came forward
1 - 145 (same as previous)
1 - 145 (toes. also muscled it)
1 - 145 (forward again)

for some reason I pulled my right *** cheek a bit. I'll be okay though.

Jason David 11-15-2010 07:42 AM

Re: JD's CrossFit Chronicle

Did some light cleans...don't remember the weights 100% but I don't think I went much over 165. Didn't want to hurt myself for the competition the next day.

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