JD's CrossFit Chronicle
 

Hi Everybody,
I'm going to start recording everything and wanted to start out with a tiny story.

I've been doing CF for about 4 months. I actually started working out August 1st of 2007.

Right around the time I started working out I was headed down the wrong road...drinking 5 days per week, smoking, chewing and eating horribly almost every meal. I had a Dr.'s appointment that kind of scared me. I had high BP, Triglycerides, cholesterol, borderline diabetic, and at 5 ft 7 in tall, weighing in at almost 250 I thought I had to make a change.

I think this log will help me stay on track as well as helping others that were in a similar situation as myself, stay positive and get on the road to better health.

I have a marginally athletic background, I wrestled in HS and played baseball but was never a "jock". I don't have a cool job that requires me to be in shape either. I just needed to do something different...forever.

With a family history of cancer (Mom) and pancreatitus (Dad) I felt that this needed to be a full lifestyle change and couldn't be a fad...I almost looked at it as if my life depended on it!

In addition to starting CrossFit I have quit smoking, limited drinking to 1 day per week (sometimes 2 and sometimes 0) depending on the circumstances. I'm eating a lot better and am currently reading the Zone book.

This evening I will post my workouts since April. I'm down about 50 lbs of fat since August of '07. In additon to CF I run at least one 5 K per week and when I don't make it to the affiliate I still go to globo and do skill work. I obtained my Level 1 cert in July and I'm having a blast!

I would also like to thank everybody at MotorCity CrossFit as well! What a great group!!

Thanks!
JD

Re: JD's CrossFit Chronicle
 

[B]1st Day of CrossFit - 04/19/08[/B]

1/2 Cindy Max rounds in 10 minutes
5 Pullup - jumping
10 pushups
15 squats

10 rounds

Not sure why the long layoff here...

[B]04/28/08 1/2 Cindy Max rounds in 10 minutes[/B]
5 pullup - jumping
10 Push-ups
15 Squats

11 rounds + 5 pullups and 7 push-ups

[B]05/01/08 [/B]

For Time
Run 400 M then 3 rounds of
12 Kb Swing 24 kg KB
7 OHS 52 lb bar

Didn't write down the time...DUH!!

[B]05/03/08[/B]

For Time
30 Wall ball
30 Push press 95 lb
10 Turkish Get up 12 lb KB alternating arms
20 hanging knees to elbows (roughly 50% to elbows)

8:55

Scheduled Week off - been going pretty hard for 4 mos prior to starting crossfit.

[B]05/12/08[/B]

Front Squat 1 RM 220 lbs

For time
91 lb power clean w Thrusters

5:30

[B]5/13/08[/B]

For Time
30 Push Jerk 95 lbs
30 Snatch 61 lbs

4:56

Re: JD's CrossFit Chronicle
 

[B]05/19/08[/B]

For points 2 minutes each of (30 sec rest between each)

Wall ball - 15 lb 50
Turkish get up x 5 50
Hanging knees to elbow 25
Thrusters 45 lb 37
KB swing 25 lb 53

215 total.

[B]5/21/08[/B]

Mini Bear complex. Through each for weight 5 x through each movement.

Power Clean
Front Squat
Thruster

85 - 95 - 105

[B]5/23/08[/B]

Linda Lite

10,9,8.....

DL 148 lbs
BP 152 lbs
Clean 95 lbs

17:21

(I remember thinking this would be my last visit)

[B]05/27/08[/B]

1/2 Murph

Run 800m
50 pullups
100 pushups
150 squats
run 800m

25:10

Note: No longer doing jumping pullups!!

Re: JD's CrossFit Chronicle
 

[B]5/28/08[/B]
Press

3-3-3-3-3
95, 115, 125, 135, 140

Cleaned weight to start

[B]5/29/08[/B]

1000m row 3:52

Grace 111 lbs
4:11

[B]6/3/08[/B]

CFT
Squat - 310
DL - 300
Press - 155

Total 765. This is where the deadlift got into my head because it was less than my squat. I felt like a freak!!

[B]6/5/08[/B]

Painstorm Lift 10,000 lbs overhead
Carry implement 800m

72.5 lb barbell 138 reps.

32:12

(I remember this sucking very much)

[B]6/10/08[/B]

Fight gone bad

Wall ball 15 lbs 23/20/16 59
SDHP 75 lbs 17/15/14 46
Box Jump 26/22/19 67
Push press 75 23/17/17 57
Row calories 11/9/11 31

260

[B]06/12/08[/B]

Cindy - My first "Girl" as Rx'd

14 rounds + 5 pullups, 10 pushups and 5 squats

Re: JD's CrossFit Chronicle
 

[B]06/18/08[/B]

Fran
21-15-9
95 lb thrusters
Pullups

11:38 as Rx'd

1 mile run 7:39 (did this before fran)

[B]6/19/08[/B]

3 rounds for time
10 turkish get ups 25 lb kb alternating hands
10 hanging knees to elbows (1/2 were good)
10 dips
10 deadlift 165 lbs

14:16

[B]06/24/08[/B]

50 burpees
400m farmers walk (50 lb db's)
50 DU's 15 misses 205 singles
400m waiters carry (50 lb)
50 burpees

27:42

My introduction to burpees!!!

[B]6/26/08[/B]

Clean or Power clean for weight

5-3-3-1-1-1-1-1

140-150-155-165-170miss-170-172miss-172miss-172

[B]07/01/08[/B]

3 minute rounds 1 minute break for points

Box jump reps/2 26
Pullups reps 38
DB burpees reps x 3 60
DU's or single /10 (180) 18
OHS 65 lbs 42

184 total

Re: JD's CrossFit Chronicle
 

[B]7/2/08[/B]

10-5-3-1-1-1

OHS
65-95-115-135-145-165-180

DL
126-216-246-266-296-306(barely)306 (miss)

[B]7/03/08[/B]

Bear complex 5 sets 7 reps
For weight

Power clean
push press
back squat
Push press

65-85-95-105-120 (we argued on whether or not i did 6 or 7 on the last one...i think it was 7:))

[B]7/12 and 7/13 were workouts completed at the VA Beach cert[/B]

7/12 - Tabata squats down rest score - 11

Fran - 10 MINUTES!!! John Grison didn't count my first three thrusters though and didn't count my last pullup...but I figure it was close enough!!

7/13

15 minutes AMRAP
15 20lb Med ball cleans
15 pushups

7 rounds + 12 MBC

[B]7/16/08[/B]

Sissy test

Burpee with overhead clap and 50 lb KB Swing

Burpee 50 Lb dumbell swing
15 1
14 2
. .
. .
. .
1 15

24:41

Re: JD's CrossFit Chronicle
 

[B]7/17/08[/B]

Deadlift 5-5-5-5-5
Pullups Deadhang 5-5-5-5-5

Deadlift
244-254-260-260-260miss(2)

Pullup
5 red band
4 3/4 redband
5 blue band + 8 lb vest
5 blue band + 8 lb vest
1 dead hang no band

I prefer the kipping variety...

[B]07/19/08[/B]

Mary AMRAP in 20 mins.
5 HSPU
10 Pistols
15 pullups

5 rounds + Pistols and 5 pullups.

[B]7/21/08[/B]

Nancy

5 rounds for time
Run 400m
95 lb OHS

20:45. Did this at globo...found out on my 5 round when I had to change treadmills that I was actually running a bit down hill. Ugh..

[B]07/22/08[/B]

15-11-7

Snatch 75 lbs
Hanging knees to elbows
OHS 75 lbs
Wheel rollouts
Thrusters 75 lbs

16:41

[B]07/23/08[/B]

Clean
10-5-3-1-1-1-1-1

95-152-158-168-173-178miss

Re: JD's CrossFit Chronicle
 

[B]07/24/08[/B]

Jackie

1000m row
50 thrusters 45 lb
30 pullups

10:04

[B]07/28/08[/B]

Angie

100 pullups
100 Pushups
100 situps - 1/2 anchored 1/2 not anchored. I couldn't tell the difference actually
100 squats

27:01

[B]7/29/08[/B]

Diane

21-15-9
DL 180 lbs
HSPU

8:15

[B]07/30/08[/B]

15-12-9

30 lb db's

R-arm DB hang snatch
L-arm DB hang snatch
2x full squat clean (30, 24, 18)
R-arm OHS
L-arm OHS

24:51

[B]08/02/08[/B]

5x500m row

1. 1:53.5
2. 1:49.9
3. 1:51.1
4. 1:50.6
5. 1:45.9 - don't know what came over me here...

Re: JD's CrossFit Chronicle
 

[B]08/04/08[/B]

Back squat

10-5-3-1-1-1-1-1

155-221-245-275-295-310miss-310-315

[B]08/05/08[/B]

For time

Run 800m
15 burpee pullups
Run 800m
15 burpee pullups
run 800m

15:30

[B]08/07/08[/B]

Lynne

30 sec rest between bp and pu. 3 min rest between rounds

BW 195

bp pu
1. 5 12
2. 6 12
3. 5 10
4. 4 8
5. 4 11

tot 24 53

Ran 400m for time today too...1:27.

[B]08/09/08[/B]

Helen

3 rounds for time
run 400m
21 kb swings 24 kg
12 pullups

11:42. I'll have to admit...i was excited to do this one finally. Made it through all kb rounds without stopping.

Re: JD's CrossFit Chronicle
 

[B]08/11/08[/B]

Form work - Snatch

3-3-3-3-3-3-3-3-3-3

75 lbs.

Okay! All caught up!