Re: JD's CrossFit Chronicle
 

[B]04/24/10[/B]

Added a little oly day to this cycle so tomorrow would be a rest day. Wanted to spend the day with the family...

Power Cleans - If you miss go back down to previous weight

2 - 135
2 - 155
2 - 165
2 - 175
2 - 185
2 - 195
2 - 205 (Missed 1st rep)
2 - 195
2 - 205 (Missed 2nd rep)
2 - 195

Re: JD's CrossFit Chronicle
 

[B]04/26/10[/B]

Garrett

3 rounds for time

75 squats
25 ring handstand push-ups
25 L-Pull-ups

Gave myself a 30 minute time limit with this one. I actually moved the squat rack over to the wall and hung the rings from the pull-up bar on the squat rack. Used a 25# bumper for my head. It was actually still probably more ROM than an HSPU. Those were tough.

Anyway. 29:02 Not Rx'd

Did the 1st round RX'd. 2nd round only did 15 ring HSPU and 15 L-pull-up for the 2nd round.

That was enough for me. Might have tried to finish round 2 but I had an appointment to get to.

Re: JD's CrossFit Chronicle
 

[B]04/27/10[/B]

Row 5K

20:23 - No PR.
I did have it on 5 damper setting..I think I did my last one on 4. Also knocked the monotor and it turned off after 1k in my first attempt. So I guess I rowed 1k warmup.

Re: JD's CrossFit Chronicle
 

[B]04/28/10[/B]

CrossFit Total

Warmup was 7-5-3-2

Backsquat 135-185-225-275-[B]320-330-340[/B](Miss)
The 330 attempt was weird. Lost my balance on the way up but got it all the way up. Tried 340 and almost died. fell back a bit but wasn't low enough to catch it on th pins. The right side of the barbell glanced off of my head an hit the floor. Kinda scary. Wasn't comfortable with the squat all the way around but the 330 was a PR for the CFT. (Overall PR is 335).

Shoulder press 95-125-145-155-[B]165-170-175[/B](Miss) Got it to my eyes...I think I have it in me.

Deadlift (Sumo) 135-225-275-315-[B]350-360-370[/B](PR) Both for CFT and 1RM. Used hook grip for all reps. For some reason I dropped the 350 from the top...

Total - 870 (PR)

I didn't expect a deadlift PR but I'll take it. 30#'s till 900!

Re: JD's CrossFit Chronicle
 

glad you didn't hurt yourself with that missed squat, Jason, and nice work on the PR(s)!

:highfive:

Re: JD's CrossFit Chronicle
 

[B]04/30/10[/B]

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

WB RC
1. 31 3
2. 25 2
3. 25 2
4. 25 2
5. 25 2

131 11 - Total 142

I rather liked this WOD. Felt good today. For some reason I've been sleeping better. Not sure if it's the chiropractor or just luck. I've always been skeptical about the chiro but I'm going to give an honest 90 days to see how I feel. Also, started IF today. I plan on eating breakfast at about 2 pm every day (weekdays) with dinner at about 8 or 9 pm each night. I felt good today. Little glutamin befor and after WOD. I'm just not hungry in the morning so I'm not going to force myselft to eat in the am any more.

Weighed over 180 today - little surprising but I'm not going to really worry about the scale anymore. Just eating when I'm hungry following a 16 block zone basic principle + extra fat.

Re: JD's CrossFit Chronicle
 

5/1/10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

135-155-175-x-x (Shoulder still buggin' me)
215-235-255-265-275
285-295-305-315-325(Miss) Mind wasn't right on this one...

Re: JD's CrossFit Chronicle
 

[B]05/02/10[/B]

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

31:52 Rx'd - PR

Re: JD's CrossFit Chronicle
 

[B]05/04/10[/B]

I really don't like deviating from my 3 on 1 off programming off of the mainpage but yesterday the affiliate team WOD's were published for the regionals so I opted to NOT do "War Frank" today. Just doing that many muscle ups/ghd situps didn't seem like a good idea going into a tough weekend @ the regionals. I will attempt it - just not now.

I'm also still a bit beat up from the 25,50,75 WOD from a few days ago. I did shoulder press today - I'll finish up tomorrow with the 8 rounds 400m - then rest day before the regionals.

Shoulder press
10 - 45
5 - 65
3 - 95
3 - 105
3 - 115
3 - 125
3 - 135
3 - 145 (PR)
3 - 150

Kind of surprised myself here. Wasn't sure if I should go 155 or 150 on the last set. 150 seemed like a nice round number.

Re: JD's CrossFit Chronicle
 

05/05/10

Last WOD before Regionals...

Thought I would be sub (or at least close to) 1:00 on the first run. Owell. Must be the turnaround....

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest

23:16.

Here are my splits. Don't have time to do the math right now. Damn I'm slow.

Start Finish
1. 0 1:17
2. 2:47 4:18
3. 5:48 7:26
4. 8:56 10:34
5. 12:04 13:44
6. 15:14 16:57
7. 18:27 20:12
8. 21:42 23:16

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;779376]05/05/10

Last WOD before Regionals...

Thought I would be sub (or at least close to) 1:00 on the first run. Owell. Must be the turnaround....

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest

23:16.

Here are my splits. Don't have time to do the math right now. Damn I'm slow.

Start Finish
1. 0 1:17
2. 2:47 4:18
3. 5:48 7:26
4. 8:56 10:34
5. 12:04 13:44
6. 15:14 16:57
7. 18:27 20:12
8. 21:42 23:16[/QUOTE]

Don't beat yourself up too much on the running times. Sub 60 seconds is blazing and people like you or I dont exactly have runners' builds. Just think, to run sub 60, you have to run all 15 second 100s with a turnaround. Thats pretty fast. Nice work and good luck at regionals. You're doing the affiliate comp right? Who all are you taking?

Re: JD's CrossFit Chronicle
 

Good luck at the Regionals and HAVE FUN!

Re: JD's CrossFit Chronicle
 

Thanks guys!

Yeah, we're doing the affiliate competion. Carey is doing the individual comp. Not sure if you met her or not.

I hate running - mostly because of how slow I am.

Re: JD's CrossFit Chronicle
 

[B]05/07/10[/B]

From the Central East Regional Qualifier

Team WOD# 1

3 rounds
20 Kettlebell swings. All the way up vertical bell.
10 C2B Pull-ups
20 Burpees fully upright with clap over a sandbag
10 Box jumps 24'

11:36 rx'd (Brad and I finished 1-2 in our heat)

Team WOD # 2

Max snatch in 15 minutes followed by 5 minutes of HSPU Total is combined weight in snatch + HSPU.

I ended up with a 165 snatch (No PR) Ripped my thumb and hand and it got in my head.

Did~50 HSPU

All in all great time at the regionals. Carey came in 12th on the womens side. Our team came in 22nd out of 32 teams.

Re: JD's CrossFit Chronicle
 

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

Back at it today...

21-15-9

Deadlift, 225#'s
135# Overhead squat

11:17 Rx'd.

Re: JD's CrossFit Chronicle
 

[B]05/11/10[/B]

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

29:02 Rx'd. Whew! Never did that many muscle-ups in a WOD. Probably should've only been a 20 min work out but I'm still a bit heavy. Owell.

Re: JD's CrossFit Chronicle
 

[B]05/12/10[/B]

'Helen'

3 rounds for time

Run 400m
21 Kettlebell swings, 53#
12 Pull-ups

9:37 - Over a minutes off of my PR. Got killed in this one. Did american swings for the first time. Got to the last round of pull-ups and saw 9 minutes and was immediatly ****ed.

Owell. I'm a bit beat up from the previous few days as well.

Bad day.

Re: JD's CrossFit Chronicle
 

[B]05/14/10[/B]

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

Tried this for about 20 mins...then gave up. I was even having trouble with regular SLS's! Got about 3 feet on a few rounds with the rope...then did an L-sit for 10 secs. Parallette HSPU's I can do, just one at a time though.

I need to work on all of those skills in my warmup I guess!

Skipped a day ahead...

10 rounds for time
15 deadlift, 135#
15 Push-ups

16:38.

First 2 rounds were under 2 minutes.

Re: JD's CrossFit Chronicle
 

[B]05/15/10[/B]

Starting to mix up my programmning a bit. Basically trying to work out with the group a bit more....

Snatch balance

5 - 45
3 - 105
3 - 120
3 - 135
2 - 145
1 - 155
1 - 155

WOD
Move 4000#'s 20 feet.

Used two 60# DB's

5:06

Re: JD's CrossFit Chronicle
 

[B]05/17/10[/B]


Still having to modify my programming a bit...now due to a blown out calf from trying to do a 100 yard sprint on saturday.

Weighted Pull-ups (Chin-ups)

3 - Deadhang
1 - 17
1 - 27
1 - 37
1 - 47
1 - 55
1 - 65
1 - 70 (PR) I think

12 - max dead hang chin ups. I think I can get do 20 if I lean out a bit.

Re: JD's CrossFit Chronicle
 

[B]05/18/10[/B]

AMRAP in 20 mins

15 Back extensions
15 Knees to elbows
95# Overhead Squat, 15 reps

5 rounds + 3 Knees to elbows.

Knees touch every time...did all of the OHS straight through except for the first set. Just got a bit off balance.

Re: JD's CrossFit Chronicle
 

What is the programming change going to consist of? I think I'm coming out for Grace for the Cure by the way.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;785528]What is the programming change going to consist of? I think I'm coming out for Grace for the Cure by the way.[/QUOTE]

Just a bit more rest days - adding some workouts with the group. And box squats. :)

Re: JD's CrossFit Chronicle
 

[B]5/19/10[/B]

Box squats...

Supposed to help your deadlift right??

Tried them out today...not 100% sure I did them right but I didn't feel anything in my quads so. maybe?

10 - 45
5 - 95
5 - 135
5 - 155
5 - 175
5 - 195

Stayed light...

Re: JD's CrossFit Chronicle
 

[B]05/20/10[/B]

AMRAP in 20 minutes

Run 400 meters
20 wall ball shots

6 rounds in 20:37. took it easy on the run because of the calf but towards the end even taking it easy was hard.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;786290][B]5/19/10[/B]

Box squats...

Supposed to help your deadlift right??

Tried them out today...not 100% sure I did them right but I didn't feel anything in my quads so. maybe?

10 - 45
5 - 95
5 - 135
5 - 155
5 - 175
5 - 195

Stayed light...[/QUOTE]

I thought they were supposed to help with your squats.

Re: JD's CrossFit Chronicle
 

[QUOTE=Laurie Smith;786554]I thought they were supposed to help with your squats.[/QUOTE]

Well...it is a squat movement I guess. Only thing is that I've read about them helping the deadlift as well. And a guy at our gym (one of the other trainers/owners) had a lower deadlift than me for the past year and a half. he starts doing box squats and it jumped 65 pounds seemingly overinight.

Re: JD's CrossFit Chronicle
 

05/22/10

Race for the cure downtown...

nursing my calf still I didn't want to push it at all. Also didn't want to be a runner turd and push myself past a bunch of old ladies and stuff at a charity event to get a good time.

32:40. Barely broke a sweat but calf feels okay.

Tomorrow...'Grace' for the cure at CrossFit Transformation - my other gym I own...

Re: JD's CrossFit Chronicle
 

05/23/10

'Grace' as part of charity event at CrossFit Transformation (My affiliate)

2:16 Rx'd. Big PR for me...

Great event as we had about 70 people and raised almost 700 bucks for breast cancer research.

Also had an impromptu 1RM thruster contest...

I had 215 just above my head but couldnt finish. Ended up w 205...

215 power clean is a PR tie...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;787924]05/23/10

'Grace' as part of charity event at CrossFit Transformation (My affiliate)

2:16 Rx'd. Big PR for me...

Great event as we had about 70 people and raised almost 700 bucks for breast cancer research.

Also had an impromptu 1RM thruster contest...

I had 215 just above my head but couldnt finish. Ended up w 205...

215 power clean is a PR tie...[/QUOTE]

Awesome Grace time, amigo!

Re: JD's CrossFit Chronicle
 

[B]05/24/10[/B]

MCCF Warmup - beat up from yesterday.

Re: JD's CrossFit Chronicle
 

[B]05/26/10[/B]

3 rounds for time

30 double unders
25 L-Pull-ups
50# dumbell squat cleans, 20 reps

30 minute time limit.

2 rounds + 16 L-pull-ups

damn those pull-ups...squat cleans were no fun either. Really trying not to beat myself which is why I gave myself the time limit. would've probaby finished around 35 mins or so...

Re: JD's CrossFit Chronicle
 

05/27/10

Light day because of tomorrows 'challenge' click here for more info...
[url]www.motorcitycrossfit.com[/url] - w/f/s

Burgener warmup

skill transfer
x5 - PVC
x5 - bar

Snatch

5 - 65
5 - 75
5 - 85
5 - 95

Just practiced landing at bottom and getting under the bar.

Re: JD's CrossFit Chronicle
 

That challenge looks like a lot of fun!!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;789600]05/27/10

Light day because of tomorrows 'challenge' click here for more info...
[url]www.motorcitycrossfit.com[/url] - w/f/s

Burgener warmup

skill transfer
x5 - PVC
x5 - bar

Snatch

5 - 65
5 - 75
5 - 85
5 - 95

Just practiced landing at bottom and getting under the bar.[/QUOTE]

Please tell me that it will all be video'd. What's the strategy for the beer drinking? Shotgunning? Bonging? Chugging?

Re: JD's CrossFit Chronicle
 

Yes!

:worthless:

Video, please!

Re: JD's CrossFit Chronicle
 

[B]05/28/10[/B]

Results from the CrossFitter vs. Olympic Lifter

For time.

15 Snatch (70% of max) Me - 135 Sean - 170
15 Clean & Jerk (70% of max for me, 80% for him) Me - 170 Sean 215
30 Bodyweight backsquat Me - 170 Sean 240

For the clock to stop you have to consume 3 slices of Jets Pizza and drink 3 beers.

My time 21:50 Rx'd :)

Sean's time ~40 mins. And I let him lower his clean weight to 185 about half way through. He also mentioned that he didn't eat the pizza til about 3 hours later.

Gave myself weightlifters headache on my last set of backsquats (I did 2 sets of 15) so that sucks but all in all it was a fun day.

I have the entire thing on video but I don't think it would be a good idea to post with the 'commentary' from one of our members who did the recording. Funny for us but I don't think it needs to be out there.

Maybe I'll edit out the audio and post it, not sure.

When he came up with the workout he actually inadvertantly made it a CF WOD without knowing so I was pretty confident going in. Obviously Oly guys don't do a lot of metcons either. But hey...He did say that CF'ers worked out endlessly with ***** weights...or something to that effect. So I think I represented fairly well. I also think I would've beat him if he used my weights. :)

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;790059]Please tell me that it will all be video'd. What's the strategy for the beer drinking? Shotgunning? Bonging? Chugging?[/QUOTE]

I was in a position to have a seat and drink at a leisurely pace...:)

Re: JD's CrossFit Chronicle
 

Good stuff, Jason!
That is hilarious.

Re: JD's CrossFit Chronicle
 

here's my 'Grace' video from a charity event at my new gym, CrossFit Transformation

w/f/s [url]http://www.youtube.com/watch?v=7msBc_NWTrM[/url] 2:16 PR

Greg L. If you read this post you're in the video as well.