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Sean Dunston 04-02-2009 02:05 PM

Re: JD's CrossFit Chronicle
[QUOTE=Jason David;556709][B]04/01/09[/B]

AMRAP in 20 minutes

250 M Row
95# SDLHP 21 Reps
15 Pullups

4 rounds + the row. From the 'harder than it looks file'.[/QUOTE]

Uhh - yeah!

That's a whole lot of pulling, and if your form is off - even a little - on the SDLHP then you are gonna be WHUPPED! :eek:

Jason David 04-02-2009 08:56 PM

Re: JD's CrossFit Chronicle

I was so disappointed with myself this morning that I came back and did the evening group WOD.

3 Rounds for time of

400 M Run
10 Deadlift 225#
35 Pushups


Jason David 04-04-2009 09:29 AM

Re: JD's CrossFit Chronicle

JD's '3 minute Fran' hypothesis.

A lot of have different goals in CrossFit. For some it's weight loss, for others it's GPP and for others it's supplemental to their sport. I came up with a simple theory using the bencmark 'Fran' to answer most everybody's question relative to their goals.

Here me out...

If you base everything on performance, as CrossFit thinks you should, then this should make sense.

If you get a '3 minute Fran' all of your problems will be solved. The 3 minute Fran is actually different for everybody though. Look at it like this...

it's only called a '3 minute fran'

30 year old male is the 3 minute Fran benchmark. So if your 40 your 3 minute Fran would be 3:30. (add 30 secods per decade)

If youre 20 it would be 2:30. And so on...

I may not be making much sense here but I went for my 3 minute fran today...which would be about 3:25 or so...

What was I thinking!!?? My time - [B]4:26[/B]. Still a ways to go but a PR nonetheless.

Basically. If you hit your '3 minute fran' you will look the way you are supposed to look from an aesthetics perspective. You will also be very, very fit.

shoot for that and your good to go!

Carter Jee 04-04-2009 04:03 PM

Re: JD's CrossFit Chronicle
hi jd...

love the idea of the 3-minute fran body!!!

i remember reading your thoughts on that in one of the many "weight loss" threads..

i took that on board and it was pretty liberating not having to think about how much weight to lose. Focussing on performance improvement and everything else follows is working for me!!!


Jason David 04-05-2009 11:39 AM

Re: JD's CrossFit Chronicle

Weighted Pull-ups

5 - DH
3 - 15
1 - 30
1 - 45
1 - 55 (F)
1 - 55 (F)
1 - 50
1 - 50
1 - 50

I've done more than this but this time I had people make sure my chin was all the way over the bar...

Jason David 04-07-2009 04:53 AM

Re: JD's CrossFit Chronicle

In honor of Officer Paul Sciullo, III., 36.

badge number 4179

4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

9 rounds for time.

*WOD is based on Paulís badge number, favorite exercises, and 9 rounds for his age added together.

My time was 13:23 (I think)

Jason David 04-08-2009 01:02 PM

Re: JD's CrossFit Chronicle

Front Squat

10 - 95
7 - 135
5 - 185
5 - 195
5 - 205
5 - 210
5 - 210 (Iffy on the depth on the last one) but I got it...


3 Rounds for time

8 Chest to bar pullups
12 Deadlift 185# (traditional style)
16 Box Jumps 24"

8:52 ish...I keep forgetting to write my time down at the box...That's about right though.

Jason David 04-09-2009 05:57 AM

Re: JD's CrossFit Chronicle


5 rounds for time

400 M run
95# Overhead squat, 15 reps

15:48. PR by almost 2 minutes...and since I did the OHS's straight through for me to lower my time much I need to get better at the runs!!

Jason David 04-10-2009 05:47 AM

Re: JD's CrossFit Chronicle

Tigers home opener today!! Had to get in my workout after the 6 am class...

Did Tabata Something Else a few months ago with GHD sit-ups so today I did it with regular abmat situps..

Pull-ups - 12,10,9,8,7,6,6,6 64
Push-ups - 18,14,11,10,8,7,7,7 82
Sit-ups - 10,10,8,7,8,8,7,8 66
Squat - 17,15,14,14,14,14,14,17 119

Total 331

Jason David 04-12-2009 09:51 AM

Re: JD's CrossFit Chronicle

Today is my 1 year CrossFit anniversary. I am absolutely happy with everything I have accomplished and look forward to another great year. It's funny to think that it's been a year and I still haven't had a 'personal worst' benchmark workout.

If there is one thing though that is my achillies heel it would be the deadlift. Everything I work on from the muscle up, to the pistol - double unders to handstand pushups. The only thing that hasn't progressed as I would expect it to is my deadlift.

I did my CrossFit Total today (first time in a long time - too long) and darnit if I didn't tweak my friggin' back on my first DL Attempt. I feel way more comfortable doing them sumo style but went traditional today (it's way easier for me to keep my back strait sumo style). I only did one DL attempt...I'm almost at 2x bw backsquat and have almost a bw press. If I could get anywhere near a respectable # with my Deadlift my total would be over 900 and I'd be a happy guys!


I'm registered for the pre-qualifier in Ann Arbor in a few weeks. I'm also registered for the regional in Gahanna next month.

CrossFit is fantastic - and even though I'm frustrated with the Deadlift I'm very happy with everything overall and have become a bit of a crusader. I own my own box and love training people - here's to another year of PR's and a 400 lb Deadlift!!

CrossFit Total

Backsquat 305 325 340 (F) WU 135x7 185x5 245x2 275x1
Press 150 155 160 (F) WU 45x10 95x5 135x3 145x1
Deadlift 325 --- --- WU 160x5 225x3 275x2 295x1

Total 805 @ BW 170

the 295x1 felt pretty easy which is why I went so high for the first attempt. the deadlift is starting to **** me off..

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