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-   -   JD's CrossFit Chronicle (https://board.crossfit.com/showthread.php?t=35638)

Jason David 10-06-2009 08:33 AM

Re: JD's CrossFit Chronicle
 
[B]10/06/09[/B]

Push Jerk

7 - 95
5 - 135
3 - 155
3 - 165
3 - 175
3 - 185
3 - 195 (F) On first attempt. I think I could've done better here, but I don't like messin' around with my shoulders.

Jason David 10-07-2009 09:00 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;605200]06/10/09

Did Barbara today for the first time ever...

5 rounds for time. Rest 3 minutes between each round.

20 pullups
30 pushups
40 situps
50 squats

1. 3:48
2. 4:48
3. 5:59
4. 6:35
5. 6:20[/QUOTE]

Did 'Barbara' again today...extremely tired and hungover after watching the Tigers last night (It was a 1 game tiebreaker that went 12 innings). I ended up drinking more than I wanted to - owell. It was fun to see some old friends and it was STILL a great game even though they lost.

Here are my splits.

3:28
3:46 (10:14)
4:52 (18:06)
5:18 (26:24)
5:33 (34:57)

22:57 total work time...Compared to 27:30 last time. Pretty big PR I guess. If my math is correct...

Greg Light 10-07-2009 10:57 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;676102]Did 'Barbara' again today...extremely tired and hungover after watching the Tigers last night (It was a 1 game tiebreaker that went 12 innings). I ended up drinking more than I wanted to - owell. It was fun to see some old friends and it was STILL a great game even though they lost.

Here are my splits.

3:28
3:46 (10:14)
4:52 (18:06)
5:18 (26:24)
5:33 (34:57)

22:57 total work time...Compared to 27:30 last time. Pretty big PR I guess. If my math is correct...[/QUOTE]

WOW! Huge Improvement. Nice work! Too bad about the the Tigers, but at least it was a great game. Even if we won we would likely have gotten rolled by the Yanks, but it still would have been fun to see.

Jason David 10-07-2009 11:36 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Greg Light;676190]WOW! Huge Improvement. Nice work! Too bad about the the Tigers, but at least it was a great game. Even if we won we would likely have gotten rolled by the Yanks, but it still would have been fun to see.[/QUOTE]

Probably...pitching really started to tank toward's the end there (except for Verlander).

Jason David 10-09-2009 05:42 AM

Re: JD's CrossFit Chronicle
 
10/09/09

'Diane'
21-15-9 reps
Deadlift, 225
HSPU

6:52 Rx'd.

Dead is still my weakness but it was almost a 4 minute PR. I did skip this the last time it came up though because I was hurting from the regionals.

Greg Light 10-09-2009 05:47 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;677372]10/09/09

'Diane'
21-15-9 reps
Deadlift, 225
HSPU

6:52 Rx'd.

Dead is still my weakness but it was almost a 4 minute PR. I did skip this the last time it came up though because I was hurting from the regionals.[/QUOTE]

Wow. Great time and improvement. I always do the deads unbroken but the HSPUs always kill my time. How did you break them up? Maybe I'd get better at them if I ever did them more than once every few months.

Jason David 10-09-2009 06:19 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Greg Light;677375]Wow. Great time and improvement. I always do the deads unbroken but the HSPUs always kill my time. How did you break them up? Maybe I'd get better at them if I ever did them more than once every few months.[/QUOTE]

I did 13/8 round 1
7/4/4 round 2
4/3/2 (I think) for the last round.
The HSPU was never really that bad for me...mostly because of my short arms. But I will say that the people at our gym that work on thm the most seem to get thebest results. probably very obvious...Its a tough movement and more of our members can do a muscle up than an HSPU.

Jason David 10-10-2009 11:11 AM

Re: JD's CrossFit Chronicle
 
10/10/09

'Annie'
50-40-30-20-10

Double-unders
sit-ups

9:55 - PR by about 4 minutes. Cool!

Jason David 10-11-2009 09:51 AM

Re: JD's CrossFit Chronicle
 
[B]10/11/09[/B]

Front squat

7 - 95
5 - 135
3 - 175
3 - 195
3 - 215
3 - 240 (PR)
3 - 245 (F on 3rd) Lost it mentally...

Some people stop when they get a PR...I just look at it as I'm playing with houses money!

Jason David 10-13-2009 08:56 AM

Re: JD's CrossFit Chronicle
 
[B]10/13/09[/B]


'Daniel'

For time:

50 Pull-ups
Run 400 M
95# Thruster, 21 reps
Run 800 M
95# Thruster, 21 reps
Run 400 M
50 Pull-ups

18:45 Rx'd

Jason David 10-14-2009 06:18 AM

Re: JD's CrossFit Chronicle
 
[B]10/14/09[/B]

5 rounds for time:

30 GHD Sit-ups
25 Back extensions

17:09 Rx'd - PR...by about a minute and a half.

Jason David 10-15-2009 09:55 AM

Re: JD's CrossFit Chronicle
 
[B]10/15/09[/B]

21-18-15-12-9-6-3

Handstand push-ups
L-Pull-ups

21:58 Rx'd I guess...

I mixed up the grip on the l-pullups. Also - I know i'm kind of cheating but i'm doing mostly singles. I start in the 'L' position and end there but use the momentum of my legs going to the L position to get up and don't hold it for the subsequent rep (that make sense?) I finish in the 'L' positon but let me feet come to the ground when I'm done...but I don't come to a complete stop. I could only really do sets of 3 anyway - amazing the people that can keep a nice 'L' throughout an entire WOD of L-pull-ups.

Jason David 10-17-2009 10:43 AM

Re: JD's CrossFit Chronicle
 
[B]10/17/09[/B]

Kind of a weird day for me...good and bad. Good because we had a little event at the Affiliate. The "MCCF 5K+". We had a pretty good turnout (30+). It was definitely a fun group. Click [URL="http://www.motorcitycrossfit.com/?p=2768"]here[/URL] for some details on our site.

I was excited to participate but my calf jumped up an bit me about 400m into the first round!! Ugh! I couldn't continue. It felt like a cramp but didn't, and still hasn't, gone away. THEN!!!

I figured I would do my regularly scheduled WOD...I was a bit worried about hurting my calf further and don't know if that was what caused it, but I hurt my neck on the 4th set of push press. One good part of the day was my press...10 #'s higher than the last time I did my total.

I felt really good today...been eating well, taking my fish oil. Coming off of a rest day, then bam! Sucks...

Press
1-1-1-1-1 145-150-155-160(F)160 (Tie PR)
Push Press
3-3-3-3-3 155-165-175(F)170(F 3rd rep) X
Push Jerk
5-5-5-5-5

My warmup to the run was a bit too light...and I had new shoes (Chucks). I was running Pose too. You know. To avoid injury.

Jason David 10-19-2009 10:11 AM

Re: JD's CrossFit Chronicle
 
[B]10/19/09[/B]

I took an extra rest day due to my injuries on Saturday...Actually felt pretty good today. I figured I would play it by ear and just be careful. Felt good on the rower, had good energy. Back was still a bit sore from the weird push-press strain but didn't feel too bad.

The Deadlift warmups felt really nice so i decided to give it a go. Nailed a PR (crazy) and tried one more attempt. Figured I wouldn't push it today...happy with the PR.

Deadlift - Sumo style
10 - 95
7 - 135
5 - 225
3 - 275
1 - 300
1 - 325
1 - 350 (PR)
1 - 360 (F) Didn't get it off of the ground..
1 - x
1 - x
1 - x

Sean Dunston 10-19-2009 01:46 PM

Re: JD's CrossFit Chronicle
 
How do you like the Sumo style?

I've never tried it.

***

PS: nice work on the 5K!

Jason David 10-20-2009 04:12 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Sean Dunston;682527]How do you like the Sumo style?

I've never tried it.

***

PS: nice work on the 5K![/QUOTE]

I like sumo style just because its easier for me to keep my back from rounding...mainly due to my short arms...and I hope you are kidding about the 5K!!??

Jason David 10-20-2009 08:36 AM

Re: JD's CrossFit Chronicle
 
[B]10/20/09[/B]

5 rounds for max reps of - BW 170

BW Bench press 14,10,10,8,7 - 49
Pull-ups - kipping 25,21,22,20,23 - 111
BW Back squat 23,20,15,15,17 - 90

Rd by Rd - 62,51,47,43,47 - Total 250.

omg...What a monster of a WOD...Shoulder doesn't feel all to good after the bench...got a headache (minor) from the squats and the grip was taxed from the pull-ups.

Took a 5 minute rest between rounds and my rest between exercises increased a bit round to round.

I was originally shooting for 300...then after the first round thought maybe 275 - then had a visit from reality about round 3...I was shooting for 20 on my last set but knew I only needed 17 for 250 - I really don't know how much I had left.

Sean Dunston 10-20-2009 08:56 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;682845]I like sumo style just because its easier for me to keep my back from rounding...mainly due to my short arms...and I hope you are kidding about the 5K!!??[/QUOTE]

:rofl:

I wasn't kidding - I meant the coordination of the event/wod. looked pretty cool to me, and you had a good number of participants.

Jason David 10-20-2009 09:10 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Sean Dunston;682975]:rofl:

I wasn't kidding - I meant the coordination of the event/wod. looked pretty cool to me, and you had a good number of participants.[/QUOTE]

Oh!! Haha!!! Thought you might've been commenting on my performance!!!

It did go really well..great group (little cold) but definitely lots of fun!

Jason David 10-22-2009 05:18 PM

Re: JD's CrossFit Chronicle
 
[B]10/22/09[/B]

Started to warm up today...and...Nope! Too Sore!!! First time I've had to skip a day due to muscle soreness since starting the mainpage 3 on 1 off schedule in April..

thought it was noteworthy.

Jason David 10-23-2009 09:53 AM

Re: JD's CrossFit Chronicle
 
[B]10/23/09[/B]

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

14:52 RX'd...still a bit sore but felt okay.

Can't believe this cycle...BW Back squats the last day of previous cycle...Squat cleans/GHD for day 1...then 'Angie' then thrusters....wow.

Jason David 10-24-2009 10:57 AM

Re: JD's CrossFit Chronicle
 
[B]10/24/09[/B]

'Angie'
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

17:58 Rx'd - PR by a little over a minute.
Push-ups are by far the worst part of this one for me...finished the pull-ups at about 5:24

I also jumped in on a 500m row for time just to fill out the machines with bodies. 1:39 something was my time. Not a PR but not too bad after 'Angie' I guess.

Jason David 10-25-2009 01:53 PM

Re: JD's CrossFit Chronicle
 
[B]10/25/09[/B]

Went to a charity fundrasier at Fit Inc. The owner/trainer there is a friend of MCCF and always supports our endeavors so I went to help a friend and for a good cause...

Did 'Angie' yesterday and a 500 m row for time so I didn't want to do any rowing or BW stuff...as luck would have it...

2000m row for time - 7:32 for a PR. Prob had more in the tank and think I could keep a better pace for the first 1500 - (note, JPM beat me)

Max rep pullups - 34. For some reason I started with the wrong grip and think I could've done more fresh and if I had gripped the bar properly.
(Note, JPM beat me here too!!)

3 rounds
29 burpees
29 squats
29 push-ups

9 something - timer got messed up. Everybody beat me here...Owell win some, lose some.

Jason David 10-27-2009 10:44 AM

Re: JD's CrossFit Chronicle
 
[B]10/27/09[/B]

Snatch

7 - 65
5 - 85
3 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145 (Power w/ little press up)
1 - 150 - PR!
1 - 155 (F)
1 - 155 (F)

have a little Oly meet Nov 8th in Ann Arbor. Posting a video of this on digital coaching today.

Jason David 10-28-2009 07:19 AM

Re: JD's CrossFit Chronicle
 
[B]10/28/09[/B]

'Helen'
3 rounds
400m run
21 KB swings
12 Pull-ups

8:32 PR

Calf is still sore from tweaking it last night - also used my squishy shoes and didn't run pose. still need to work on that...

2 new goals - as I am going for my Level II this weekend (Big goal of mine)

#1. BW Snatch - By March 1st
#2. 15 minute combined Helen/Diane/Fran - Nov. 1st 10.

Current snatch PR - 150 (BW 170)

Currently at 19:50
8:32/6:52/4:26

Sean Dunston 10-28-2009 09:00 AM

Re: JD's CrossFit Chronicle
 
GOOD LUCK AT THE LEVEL 2!!!!
I'll be thinking good thoughts for you, amigo!

PS: Awesome Helen time~

Jason David 10-28-2009 09:11 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Sean Dunston;687040]GOOD LUCK AT THE LEVEL 2!!!!
I'll be thinking good thoughts for you, amigo!

PS: Awesome Helen time~[/QUOTE]

Thanks Sean! I'm looking forward to it!

Mike Kerce 10-28-2009 09:49 AM

Re: JD's CrossFit Chronicle
 
Jason - i don't know if you've covered it elsewhere, but i was wondering if you might be willing to share some info with me about your diet? i would basically just like to know what diet you did along your way from start to finish, what you do today, and if you have any tips that maybe helped you along. i'm kind of using your success as a role model for what i hope will be my own, and after 5 months on CF i'm beginning to realize that i won't make many more strides without 2 things happening: 1) tightening up my diet and STICKING TO IT and 2) making some serious gains in mental toughness. if you wouldn't mind sharing, either here or via PM, it'd be more than appreciated...thanks and best of luck on your Level II Cert!

Jason David 10-28-2009 10:35 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Mike Kerce;687081]Jason - i don't know if you've covered it elsewhere, but i was wondering if you might be willing to share some info with me about your diet? i would basically just like to know what diet you did along your way from start to finish, what you do today, and if you have any tips that maybe helped you along. i'm kind of using your success as a role model for what i hope will be my own, and after 5 months on CF i'm beginning to realize that i won't make many more strides without 2 things happening: 1) tightening up my diet and STICKING TO IT and 2) making some serious gains in mental toughness. if you wouldn't mind sharing, either here or via PM, it'd be more than appreciated...thanks and best of luck on your Level II Cert![/QUOTE]

Hi Mike,
I will put something together for you and post it in your log or via PM...

Jason David 10-29-2009 08:19 AM

Re: JD's CrossFit Chronicle
 
[B]10/29/09[/B]

Well - This is my last post before I head out to CA for my Level 2. I'm really excited for this and am looking forward to the entire experience...

Last night I went out to Hyperfit USA in Ann Arbor to run a class for Doug and to pick his brain on the Level II. Doug was very helpful and I appreciate his input.

Also-Doug made me stick around and do the Oly class with their guy...also did a few front squats. Nothing really heavy as I was beat.

Did this today...Few things. I felt like crap (no sleep) and I forgot the darn back extensions!!!

Aaargh! It was tough enough without those darn things anyway.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

My time

20:58

Jason David 11-03-2009 11:04 AM

Re: JD's CrossFit Chronicle
 
Update on my L2...

Went as I expected - I prepared properly and was ready....

But I choked. This was something I had worked towards for over a year and it meant everything to me. When I got in the middle...the gravity of the situation hit me and I bombed. No two ways about it.

Still -
Learned a lot, and as always with CrossFit met a lot of great people including Tommy H. who finished 2nd in the CF games. Nice guy.

All in all - The test is exactly what I do every day and love it. I'm comfortable with it but when the lights were on I just came up short.

P.S. Matt passed so at least we have 1 L2 at our Box...

Did a WOD on Saturday

[B]10/31/09[/B]

AMRAP in 20 minutes
5 thruster
7 Hang power clean
10 SDLHP

10 rounds + 7 HPC (Not a PR I don't think but I also may have missed count)
Was tough doing this while Annie and Adrian were doing Helen but I wanted to work out so I did.

[B]11/01/09[/B]

Active rest
Did the MCCF warmup and worked on weighted pistols (Did a couple with 1.5 pood KB and they actually didn't feel too bad).

Jason David 11-03-2009 11:07 AM

Re: JD's CrossFit Chronicle
 
[B]11/03/09[/B]

Yesterday was a rest day because I flew the red eye and had no sleep.

Today's WOD was
30 Muscle-ups for time

My time
9:49

Not a PR but I kind of screwed up. I thought I would try to do 1 muscle up every 10 secs the first minute, then every 12 etc...that didn't work and because of it I started 'missing' them...that's never good (and it hurts like hell) so I added a little time to my PR...

Owell...Bad couple of days for me, I'll get over it.

Greg Light 11-03-2009 11:48 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;690263]Update on my L2...

Went as I expected - I prepared properly and was ready....

But I choked. This was something I had worked towards for over a year and it meant everything to me. When I got in the middle...the gravity of the situation hit me and I bombed. No two ways about it.

Still -
Learned a lot, and as always with CrossFit met a lot of great people including Tommy H. who finished 2nd in the CF games. Nice guy.

All in all - The test is exactly what I do every day and love it. I'm comfortable with it but when the lights were on I just came up short.

P.S. Matt passed so at least we have 1 L2 at our Box...

Did a WOD on Saturday

[B]10/31/09[/B]

AMRAP in 20 minutes
5 thruster
7 Hang power clean
10 SDLHP

10 rounds + 7 HPC (Not a PR I don't think but I also may have missed count)
Was tough doing this while Annie and Adrian were doing Helen but I wanted to work out so I did.

[B]11/01/09[/B]

Active rest
Did the MCCF warmup and worked on weighted pistols (Did a couple with 1.5 pood KB and they actually didn't feel too bad).[/QUOTE]

Sorry to hear. Do you know how close you were or why you didnt pass or anything like that?

Jason David 11-03-2009 12:04 PM

Re: JD's CrossFit Chronicle
 
[QUOTE=Greg Light;690292]Sorry to hear. Do you know how close you were or why you didnt pass or anything like that?[/QUOTE]

I got 50 points...and needed 54. I know exactly why I failed and knew everything I was doing wrong as it happened - it was weird. It was like an out of body experience. I wasn't myself.

Sean Dunston 11-03-2009 01:52 PM

Re: JD's CrossFit Chronicle
 
Jason-
Don't be down buddy!
That is a tough mother, as you know.

Good job on getting those 50 points.
Keep it up!

I hope to see you in 6 months at a L2 cert myself!

Jason David 11-04-2009 09:06 AM

Re: JD's CrossFit Chronicle
 
[B]11/04/09[/B]

Thrusters

5 - 95
3 - 135
1 - 155
1 - 165
1 - 175
1 - 185
1 - 190 (PR)
1 - 195 (F)
1 - 195 (F) Very close
1 - 195 (F)

Light warm up today too...no dips or pull-ups...

Jason David 11-05-2009 09:38 AM

Re: JD's CrossFit Chronicle
 
[B]11/05/09[/B]

AMRAP in 20 minutes

Row 250 m
95# Sumo Deadlift High-pull, 21 reps
15 pull-ups

4 rounds + 6 SDLHP

Ugh...tough one. Right before I started I thought WOW! this is going to be tough on the grip!

Felt like crap today - Mental note...cookies and pizza do not make for great WOD performance...:)

Jason David 11-06-2009 07:58 AM

Re: JD's CrossFit Chronicle
 
[B]11/06/09[/B]

Run 5K

My time 28:56*

*Here's the thing. I've been hurting my calf a lot lately, it tightens up to a point where it is painful to walk sometimes - My guess is that it's from running pose improperly - although I like Pose, and it has done a lot for my running times, I wanted to get through today without an injury so I did a few things differently.

1. Didn't Pose
2. Didn't go 100% - probably 85%. (Also went a bit too far on the way out)
3. Wore squishy shoes

It was a nice day out and I looked forward to a nice jog and didn't want to hurt myself...

Have my first oly meet on sunday anyway...don't want to be injured for that!

Jason David 11-08-2009 01:17 PM

Re: JD's CrossFit Chronicle
 
[B]11/08/09[/B]

Had a good time at the oly meet today in Ann Arbor. Definitely a learning experience and I'll do it again for sure.

Snatch

1 - 135 (62 Kg)
2 - 145 (66 Kg)
3 - 156 (71 Kg) Miss - But counts as a CF PR!!

I ended up doing a power snatch on all reps...Just happened like that. the 71 Kg didn't count because of a little press out.

C&J
1 - 175 (79 Kg)
2 - 189 (86 Kg) MESS!! (Instead of miss) didn't adjust my grip before the jerk and almost died as a result (I couldn't because i was already at the top before I realized what had happened then I panicked). I can't jerk weight from a loose fingertip grip from the shoulders for some reason. I have to almost have a partial death grip on the bar. Gotta work on that. The clean felt really light but the video is hilarious - I mean it almost came down on my head!!
3. 192 (87Kg) Got this and it felt pretty light. If I would've made my #2 attempt, I would've gone for a PR of like 205 but owell. It was still fun anyway.

Jason David 11-09-2009 07:33 PM

Re: JD's CrossFit Chronicle
 
[B]11/09/09[/B]

'Fran'

21-15-9
Thrusters 95#
Pull-ups

3:47 PR! Big time!

Fired up about this...video to follow.


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