Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;791138]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.[/QUOTE]

Yeah I noticed that when you posted it on facebook. I actually just made a comment in your other thread about it a minute ago.

I tried a "Heavy Grace" yesterday........ its an entirely different animal. The 12 tons of DLs before hand might now have helped though :shrug:

Re: JD's CrossFit Chronicle
 

[B]06/03/10[/B]

Just trying to do some light activity...ran (slogged/jogged) 800m yesterday. Just wanted to do something.

Still battling the headache.

[B]06/04/10[/B]

Rowed 2K today. barely broke a sweat.

Re: JD's CrossFit Chronicle
 

Hope you feel better.

Re: JD's CrossFit Chronicle
 

[B]06/05/10[/B]

@ home WOD

Dynamic warmup.

3 rounds for time.

Run 400m
21 sit-ups
12 burpees

9:43

Wanted to stay right around 10 minutes

Re: JD's CrossFit Chronicle
 

[B]06/07/10[/B]

MCCF Warmup

Then I did the warmup with the group...

15 situps
30 burpees
15 double unders

2:09.

Re: JD's CrossFit Chronicle
 

[B]06/08/10[/B]

Another 50% WOD

AMRAP in 15 mins

5 Deadlift, 135#
10 Push-ups
5 Pull-ups
10 Box jumps, 24 in
15 Wall ball

5 rounds + 5 Deadlift.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;786516][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.[/QUOTE]

Just realized I did this wrong. Supposed to be 40 wall balls...

Re: JD's CrossFit Chronicle
 

[B]06/10/11[/B]

'Murph' for the first time ever.

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

I'm putting this out there as a disclaimer. I do not compromise ROM or form on bodyweight WOD's. I go as intense as I can with C2D push-ups and deep squats with my weight on the heels and chest up every rep - bouncing out of the 'bottom'. I say this because many people 'brag' about their Cindy/Murph/Barbara or whatever times...I don't worry about that because 'most' push-ups aren't the same as mine.

Okay...enough of that rant I guess. (or excuse for my slow time? :-)

Also - I was a bit worried about the headache returning but it ended up being okay.


44:04 Rx'd. I partitioned 10/20/30 for a few sets then went to 5/10/15.

Re: JD's CrossFit Chronicle
 

[B]06/11/10[/B]

Deadlift - Sumo

10 - 95
10 - 135
5 - 225
1 - 245
1 - 275
1 - 295
1 - 315
1 - 335
1 - 355
1 - 375 - PR.

Didn't expect a PR today. Felt pretty good on the 375 actually but I didn't want to push it because of the head.

Re: JD's CrossFit Chronicle
 

06/14/10

No warmup...did this one and kind of planned it so that I would have to continue on with HSPU instead of pull-ups.

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.



on the round of 11 I did the 11 HSPU and didn't even get to the pull-ups. then I did 6 HSPU.

So I guess it was a full 10 rounds...

then 1 additional round + 6 HSPU.

Re: JD's CrossFit Chronicle
 

Hows the headache?

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;797042]Hows the headache?[/QUOTE]

hasn't returned but I'm being careful. Murph wasn't bad...but it wasn't overly intense either. DL's didn't get me because i really concentrated on the breathing. i'm just worried about heavy squats more than anything else - i was a tiny bit concerned doing the HSPU's today though. I could feel the blood running to my head and the pressure building but made it through.

Re: JD's CrossFit Chronicle
 

[B]06/15/10[/B]

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

~24:30 Rx'd. Had a bit of a clock snafu but that's pretty close.

I probably came up onto my toes on 100 of the 105 reps. Also. I hate rowing. :)

Re: JD's CrossFit Chronicle
 

You and me both!! :D

Re: JD's CrossFit Chronicle
 

[B]06/16/10[/B]

Light day...just did some muscle ups and power cleans while the group was warming up at noon.

did about 5 or 6 mu's and a few power cleans...something like this

3 - 135
3 - 145
3 - 175
3 - 195

Re: JD's CrossFit Chronicle
 

[B]06/17/10[/B]

3 rounds

275# Deadlift, 10 reps (traditional stance)
50 Double unders

12:24 Rx'd

Deadlifts felt heavy...I don't know why I expected them to feel 'light'.

*headache started to come back oun round 2 because I was an idiot and wasn't breathing properly.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;798598][B]06/17/10[/B]

3 rounds

275# Deadlift, 10 reps (traditional stance)
50 Double unders

12:24 Rx'd

Deadlifts felt heavy...I don't know why I expected them to feel 'light'.

*headache started to come back oun round 2 because I was an idiot and wasn't breathing properly.[/QUOTE]

What rope do you use and where did you get it. I had one I really liked and my cat chewed it in half so now I'm using this really heavy thick one from Dunham's. I need something new.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;798684]What rope do you use and where did you get it. I had one I really liked and my cat chewed it in half so now I'm using this really heavy thick one from Dunham's. I need something new.[/QUOTE]

The black one! :rofl: I have no idea on what brand or anything...

Re: JD's CrossFit Chronicle
 

[B]06/18/10[/B]

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

14:15 Rx'd

*Note - I've been really eazing up on my warmups lately.

Re: JD's CrossFit Chronicle
 

[B]06/21/10[/B]

Snatch (Split) Figured I'd give the split snatch a go. I felt like I got a bit more comfortable with it as I went along. Probably tried a few too many but...I needed the practice.

10 - 75
7 - 95
5 -115
3 - 125
1 - 135
1 - 145
1 - 155 (miss)
1 - 155 (miss)
1 - 155 (miss)
1 - 155
1 - 165 (miss)
1 - 165 (miss)
1 - 165 (miss)
1 - 165 (miss)
1 - 165
1 - 175 (miss)
1 - 175 (miss)
1 - 175 (miss)

Felt like on a lot of my misses I was thinking too much. I think I have a lot more in me once I refine the technique a little bit on the split.

Re: JD's CrossFit Chronicle
 

[B]06/22/10[/B]

30 Muscle-ups for time

13:53 Rx'd. All started with straight arms. Tough WOD if you're runnin' a bit heavy haha!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;800679][B]06/22/10[/B]

30 Muscle-ups for time

13:53 Rx'd. All started with straight arms. Tough WOD if you're runnin' a bit heavy haha![/QUOTE]

Awesome that you can do it!!

Re: JD's CrossFit Chronicle
 

[B]06/23/10[/B]

Thruster

10 - 45
7 - 65
5 - 95
3 - 115
3 - 125
3 - 135
3 - 145
3 - 155
3 - 165
3 - 175

On these I concentrated on not stopping at any point during the set...ON my last 3 I paused a bit on the 2nd rep at the rack and don't think I locked the 3rd rep out. My shoulder was buggin me so I was a bit tentative. Probably shouldn't have even tried it. Went home to ice it...feels a bit better.

Re: JD's CrossFit Chronicle
 

[B]06/25/10[/B]

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box - jump on and off
20 Kettlebell swings, 1.5 pood - American

26:57 Rx'd

I can't believe those times posted on the site...nice little reminder of how bad those guys really are.

Re: JD's CrossFit Chronicle
 

[B]06/26/10[/B]

Took a nice easy jog with my daughter in her new jogging stroller...I bought it off the side of the road near a barber shop for 30$. Seemed like a good deal!! It pulled right the entire time, that was kind of annoying but Micah fell asleep so it was cool. Ran about 2 miles. Didn't time myself but had to take about 20 mins.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;802369][B]06/25/10[/B]

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box - jump on and off
20 Kettlebell swings, 1.5 pood - American

26:57 Rx'd

I can't believe those times posted on the site...nice little reminder of how bad those guys really are.[/QUOTE]

You and me both!! I thought okay it won't be that bad...it was worse.:mad:

Re: JD's CrossFit Chronicle
 

[B]06/27/10[/B]

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

9:22 Rx'd. Really gotta start doing my L-pullups in sets of more than one...I realize I'm kind of 'cheating' even though I am in an 'L' on all my reps. It's a different exercise altogether when you don't let your feet down between reps.

Re: JD's CrossFit Chronicle
 

[B]06/28/10[/B]

Split Jerk

10 - 45
10 - 95
5 - 135
1 - 155
1 - 175
1 - 195
1 - 205
1 - 215 (PR tie)
1 - 225 (PR)
1 - 230 (Miss)
1 - 230 (PR)

Pretty happy with that...also like the boxes at CFT.

Re: JD's CrossFit Chronicle
 

[B]06/30/10[/B]

Tabata Something Else

This was like the 3rd or 4th time I've done this workout. It is also the closest I have come to puking since my first 3 months of CrossFit - I couldn't believe how much this one really kicked my butt. AND I've been eating absolutely perfect for well over a week now. 100% Paleo 16 blocks + fish oil. I also ate breakfast before the WOD. The difference between this one and previous TSE's was that I tried to game it a bit and shoot to hit a number straight across. I don't know what I was thinking..that didn't work. Also, this is first time doing this one with my now standard C2D pushups. Chest 2 deck push-ups are a completely different exercise than the general populations push-up.

Just for a little info - if anybody is reading this.

I have roughly a bodyweight shoulder press. I can do 18 straight HSPU's. I can bench press my bodyweight 15x fairly easily (all of this at a bodyweight of 170 though) I'm at about 180 right now. Which is the reason for the strict eating recently. But anyway. Here's my numbers and look at the push-ups.

Pull-ups - goal 12
12, 12, 12, 12, 11, 10, 10, 8 - 87/8 (down 2) not sure why...last time i did 15 and 15 the first 2 rounds at about the same bodyweight.

Push-ups - goal 11
11, 11, 11, 9, 9, 7, 6, 5 - 70/5

Situps - goal 12
12, 12, 12, 12, 11, 11, 11, 11 92/11

Squats - goal 18
18, 18, 18, 18, 17, 17, 16, 18, 148/16

Total - 397 - down by about 15 reps. Holy cow!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;803507][B]06/28/10[/B]

Split Jerk

10 - 45
10 - 95
5 - 135
1 - 155
1 - 175
1 - 195
1 - 205
1 - 215 (PR tie)
1 - 225 (PR)
1 - 230 (Miss)
1 - 230 (PR)

[/QUOTE]

Awesome Jerks, amigo!

Re: JD's CrossFit Chronicle
 

[B]07/02/10[/B]

Run 1600m 6:33 PR! Woohoo! Ran a 6:36...in 8th grade...22 years ago!
Rest 3 mins
Run 1200m 5:50
rest 2 mins
Run 800m 3:58
Rest 1 min
Run 400m 1:39

That was HARD!! Didn't have anything for the 1200 (or 800 really) because I really went for it on the mile.

Re: JD's CrossFit Chronicle
 

[B]07/04/10[/B]

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Squat cleans. Chin-up grip - 45# DB's

Cleans weren't too bad. Pull-ups killed me.

44:40. One of my longer WOD's...I probably could've used a lighter DB for the weighted pull-ups but decided to stick with it.

Re: JD's CrossFit Chronicle
 

[B]07/06/10[/B]

Overhead squat

10 - 65
7 - 95
5 - 115
5 - 135
5 - 155
5 - 175 (Miss) on last rep
5 - 175 PR I'm pretty sure.

Was planning on attempting 15 at bodyweight today...but since I missed on essentially the warmup set at 175 I was just okay doing 5...

Re: JD's CrossFit Chronicle
 

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

Overall one of my worst ever days...

Row 500
150 double unders
50 burpees

14:24

Hurt calf...crappy rope 95 degrees...crappy day. I expected to be around 8 mins for this one.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;641392][B]08/10/09[/B]

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

19:21 Rx'd - PR by about 4 minutes...ripped my left hand too...not happy about this becuase I have lynn tomorrow and have to go 5 in a row this week cause I'm going away this weekend.[/QUOTE]

Did 'DT' again today.

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

13:08 Rx'd for a PR - didn't expect to knock 6 mins off...

I think I'm going to have to offically say that I'm at a BW of 180...Just don't think my body wants to be 170. Plus my oly and heavy metcon #'s keep getting better while the BW stuff still kind of stays the same.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;807222][B]07/06/10[/B]

Overhead squat

10 - 65
7 - 95
5 - 115
5 - 135
5 - 155
5 - 175 (Miss) on last rep
5 - 175 PR I'm pretty sure.
[/QUOTE]

of all of your awesome athletic achievements - I am most envious of these. I am so inflexible, that deep catch (full squat) snatches and OHS are basically impossible for me. After 3+ years of trying, I am now resigned to that fact.

NICE WORK!!!

Re: JD's CrossFit Chronicle
 

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

Box squats

5 - 155
5 - 185
5 - 205
5 - 225
5 - 245

Hope I'm doing these right...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;809303][B]07/07/10[/B]

Box squats

5 - 155
5 - 185
5 - 205
5 - 225
5 - 245

Hope I'm doing these right...[/QUOTE]

Apparently yesterday was the 10th...haha. Screwed up my dates.

Re: JD's CrossFit Chronicle
 

[B]07/11/10[/B]

Worked out with the group...

Warmup - pick a filthy 50 exercise that is your weakness and do it for time...

Hanging K2E - 4:53 - tried not to kip...

Bench press

1 - 165
1 - 185
1 - 205
1 - 225
1 - 225 (accidentally did 225 twice)
1 - 255 (Miss)
1 - 250 (miss)

PR was 245...I was trying to beat that. Owell.

WOD
10,9,8,7,6,5,4,3,2,1
2 Pood KB swing
1 20 yard shuttle run. (I thought we were supposed to do 10 shuttle runs on the 1st round and then down the latter...I figured it out after the 2nd shuttle run of the 1st round though)

Time - 4:19

Re: JD's CrossFit Chronicle
 

[B]07/13/10[/B]

5 rounds
135# Back squat, 20 reps
20 yard handstand walk

18:41 Rx'd.

Fun WOD...wondering how my legs are going to feel tomorrow...