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

Sean Dunston 07-14-2010 08:59 AM

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]

How are you doing them, Jason?
They are NOT touch-and-go squats. These are power moves to help you to not get stuck "in the hole" when you are doing heavy back squats.

I like to have the box in a "diamond" beneath me - edges pointing north/south with your front/back and the east/west corners in line with your shoulders. Does that make sense?

Get your feet wide and close to the box's east/west corners, with the north corner between your legs, then pull yourself down into your squat until you literally sit on the box. While on the box, your knees should be almost directly over your ankles, as they would be when you are standing, not in line with your toes as they would be at the bottom of a squat. The power move comes from driving those heels into the ground and really using your hips to bring your *** up off the box. This should be an explosive move off the box.

Jason David 07-14-2010 11:13 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Sean Dunston;810850]How are you doing them, Jason?
They are NOT touch-and-go squats. These are power moves to help you to not get stuck "in the hole" when you are doing heavy back squats.

I like to have the box in a "diamond" beneath me - edges pointing north/south with your front/back and the east/west corners in line with your shoulders. Does that make sense?

Get your feet wide and close to the box's east/west corners, with the north corner between your legs, then pull yourself down into your squat until you literally sit on the box. While on the box, your knees should be almost directly over your ankles, as they would be when you are standing, not in line with your toes as they would be at the bottom of a squat. The power move comes from driving those heels into the ground and really using your hips to bring your *** up off the box. This should be an explosive move off the box.[/QUOTE]

Thanks Sean,
I used a bench...

I think I probably could have been a bit more explosive. Might've 'rocked' a bit too much. I was basically concentrating on keeping my hamstrings working more than anything else.

I'll take your advice for sure! Thanks for the help.

Jason David 07-14-2010 05:53 PM

Re: JD's CrossFit Chronicle
 
[B]07/14/10[/B]

'Erin'

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

14:46 Rx'd

I'm blown out from the last few days.

Jason David 07-17-2010 09:34 AM

Re: JD's CrossFit Chronicle
 
[B]07/17/10[/B]

Oly
Snatch balance
65 - 3
1 - 95
1 - 115
1 - 135 (miss) essentially an OHS
1 - 135 (miss)
1 - 135 (miss)
1 - 115 (miss)
3 - 95
3 - 95

I reeeallly really suck at these. I have essentially a bodyweight power snatch and a 200# OHS. But I can't get myself under the bar. I will get good at these. This is officailly my weakness that I need to make my biiotch!

Warmup CrossFit golf.
Throw a medball around the building waiting it to stop and then throwing it into the tire...annoying but fun/different. Forget my time. 5 something.

WOD
3 rounds for time

Run 400m
15 Power clean 95
15 thrusters 95

12:21 rx'd. Fun working out with the group again.

Jason David 07-18-2010 12:55 PM

Re: JD's CrossFit Chronicle
 
[B]07/18/10[/B]

Box squats

5 - 135
3 - 175
3 - 205
3 - 225
3 - 245
3 - 265

Tabata Row (calories)

8-9-9-8-9-8-8-8
8/67 #5 damper

Jason David 07-20-2010 11:28 AM

Re: JD's CrossFit Chronicle
 
[B]07/20/10[/B]

Tough to get in 'Filthy 50' while playing Mr. Mom. Been fun though. Took Micah for another run in the running stroller...

20 mins. ~2 miles.

Jason David 07-21-2010 06:26 PM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;710401][B]12/14/09[/B]

Filthy 50

Didn't expect a PR today at all...got one anyway. Go figure. I ate a lot of carbs this weekend..maybe they helped for the WOD, Not sure. Double Unders went a bit easier than normal. Used a longer rope.

Also, all k2E were hanging (I used a higher bar wanted to make sure I wasn't using my feet to steady myself. I really need to work on that core control or something - I always swing on those damn things.)

25:57 for a PR[/QUOTE]

Filthy 50 again...

No PR today. I wonder if the 90 degree heat had anything to do with it. Not sure.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

28:13 (I think)

Also figured out K2E without kipping. So that's good I guess.

Jason David 07-22-2010 06:45 PM

Re: JD's CrossFit Chronicle
 
07/22/10

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups - C2D
9 Box jumps, 24 inch box

12 rounds + 1 Deadlift...got confused on my rounds. Might've been 11 + 1...I think it was 12 though.

Greg Light 07-22-2010 06:54 PM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;815497]07/22/10

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups - C2D
9 Box jumps, 24 inch box

12 rounds + 1 Deadlift...got confused on my rounds. Might've been 11 + 1...I think it was 12 though.[/QUOTE]

LOVE that workout. Had you done it before?

You finally shake that weightlifters headache from a while back?

Jason David 07-23-2010 05:18 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Greg Light;815504]LOVE that workout. Had you done it before?

You finally shake that weightlifters headache from a while back?[/QUOTE]

My first time...I rather liked this one even though 275#'s still kills me. Still have some remnants (sp?) of the headache but if I breath properly it doesn't get too bad.

How many rounds did you get?


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