Re: JD's CrossFit Chronicle
 

Hey Jason- Congrats on the soda-free! It's been tough for me as I've been drinking them for like 20 years.
To answer your question...I do the supplemental stuff depending upon how I feel after the WOD. I don't do the CF Warm-up which IMHO is too excessive. I just do alot of mobility drills and stretching and sometimes a quick jog to get the heartrate up.
I had an umbilical hernia repaired about 4 years ago. The surgery is pretty minor. Not sure my doc did such a great job. It looks like it may be coming back; however, heavy squatting and ab work might have had something to do with this. I think there is a method of repairing it where they put a mesh over it. (?) The main bummer about the repair is having to take time off from working out. :(Your hernia sounds pretty minor though...

Re: JD's CrossFit Chronicle
 

[B]10/21/08[/B]

Rowing intervals

250x9

3 sets of 3. rest 30 sec between rows and 3 mins between sets.

1. 50
2. 50.9
3. 52

Rest 3:00

4. 51.7
5. 52.6
6. 53.2

Rest 3:00

7. 53
8. 54.2
9. 53.5

Re: JD's CrossFit Chronicle
 

[B]10/22/08[/B]

Really sluggish today...maybe should've taken the day off but instead I practiced DU's and DL form...

Nothing big...I'll count this as an active rest day.

DL
10 - 135
7 - 185
5 - 205
5 - 225

50 Double unders

Still pretty destroyed from Monday and Tuesday for some reason...Need to find out why.

Re: JD's CrossFit Chronicle
 

[B]10/23/08[/B]

Filthy 50

Started with Back extensions due to lack of equipment. Went immediately to box jumps...then all the way down.

For time:
50 Box jump, 24 inch box (Ours is 20 in I think)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Probably only physically touched knees to elbows a few times)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ( We only had a 15)
50 Burpees
50 Double unders

31:47

I'm ok with this time considering most of these are my weaknesses.

GREAT NEWS!! WE MOVE INTO THE NEW BOX ON SATURDAY! First workout is Monday!

Re: JD's CrossFit Chronicle
 

[B]10/24/08[/B]

Deadlift

10 - 135
7 - 185
3 - 225

1 - 275
1 - 285
1 - 295
1 - 305
1 - 310
1 - 305
1 - 295

cool down

10 - 135

Re: JD's CrossFit Chronicle
 

[B]10/25/08[/B]

Helen

3 rounds for time

Run 400m
21 KB swings 1.5 pood
12 pullups

10:55 PR!

Not bad for me...running is my nemesis. I only had to break up the last set of pullups. If I could just shave a few minutes off the run...

Re: JD's CrossFit Chronicle
 

10/26/08

Light run

40 mins.

My house to the house just past 917 Lakeshore (no address) back to 22724..

Probably right around my per usual 3.8 miles or so...

*Note
All moved in to our new place...Vinny built a sweet pullup station and we're ready to go! I'm christening the new place with a 7 pm WOD!

Re: JD's CrossFit Chronicle
 

[B]10/27/08[/B]

AMRAP in 20 mins.

95# Thrusters 5 reps

95# Hang Powercleans 7 reps

95# SDHP 10 Reps

One of those workouts that look easy on paper...Not so much.

7 rounds + the thrusters and hang powercleans.

Re: JD's CrossFit Chronicle
 

[B]10/28/08[/B]

Pistol practice

Muscle up practice

Stood on 3 25's and 1 10. Got it...Now for just the 3 25's tomorrow.

Front Squat

10 - 94
7 - 134
5 - 165
3 - 185
3 - 195
3 - 205
3 - 215
3 - 220 (220 was my 1 RM when I started CF!)

Re: JD's CrossFit Chronicle
 

[B]10/30/08[/B]

Vinny ran class today...didn't do Angie...did Rowing 1/2 Angie...if you will.


For time
Row 2000m
1/2 Angie

22:41

Did the row in 7:52. The rowing screwed me up for the rest of the workout.

And Scott beat me fair and square...

good job Scotty!

Re: JD's CrossFit Chronicle
 

Weighed in this morining...


182.5.

Puts me officially under 20% bf according to the Dr. Sears calculator...Might not seem like a lot but considering I started over 40%....not too shabby!

Re: JD's CrossFit Chronicle
 

[B]11/01/08[/B]

For time

Run 400m
21 KB swings 1.5 pood
21 Deadlift 135#
21 Burpees

Run 400m
15 KB Swings
15 Deadlift
15 Burpees

Run 400m
9 KB Swings
9 Deadlift
9 Burpees

Run 400m

15:52

Re: JD's CrossFit Chronicle
 

[B]11/03/08[/B]

Clean or Power Clean

5-135
3-155
1-165
1-165
1-170
1-175
1-180 miss
1-180 PR
1-185 miss
1-185 miss

Tried one extra for good measure...no go.

Muscle up practice

On 2 45's. Middle of rings just below bar...Failed on 45 and 25.

Re: JD's CrossFit Chronicle
 

[B]11/04/08[/B]

5 rounds for time

Run 200m
25 squats
15 pushups
Run 200m
10 pullups
5 HSPU's

20:55

Re: JD's CrossFit Chronicle
 

[quote=Jason David;438619][B]11/04/08[/B]

5 rounds for time

Run 200m
25 squats
15 pushups
Run 200m
10 pullups
5 HSPU's

20:55[/quote]
That looked like a fun WOD until I saw the words "5 Rounds." Ugh! Nice work, Jason. Very nice thought you posted on my log too. Thanks so much!
Edit: I just saw your before/after pics and ...WOW! That's really amazing! Congrats Jason!

Re: JD's CrossFit Chronicle
 

[QUOTE=Christin Street;438999]That looked like a fun WOD until I saw the words "5 Rounds." Ugh! Nice work, Jason. Very nice thought you posted on my log too. Thanks so much!
Edit: I just saw your before/after pics and ...WOW! That's really amazing! Congrats Jason![/QUOTE]


Thanks again Christin!

We have something crazy going on with the weather up here...It's been nice all week so I think we're subconsciously trying to run as much as possible. It's been in the 70's!!! Looks like snow on Saturday though...Hello C2 rower!!

Re: JD's CrossFit Chronicle
 

[B]11/05/08[/B]

10-135
7-205
5-255
3-265
3-275
3-285
3-295
3-305 - This was my 1RM in May...

Didn't do muscle up practice today...elbows were too sore. Strung together 3 DU's though!!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;439470][B]11/05/08[/B]

10-135
7-205
5-255
3-265
3-275
3-285
3-295
3-305 - This was my 1RM in May...

Didn't do muscle up practice today...elbows were too sore. Strung together 3 DU's though!![/QUOTE]


Squats or deadlifts:)

Re: JD's CrossFit Chronicle
 

[QUOTE=Scott Turner;439478]Squats or deadlifts:)[/QUOTE]


CRAP!!! Deadlifts!!!

Last set was very ugly...I think i looked like sombody trying to demonstrate an ugly deadlift...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;439493]CRAP!!! Deadlifts!!!

Last set was very ugly...I think i looked like sombody trying to demonstrate an ugly deadlift...[/QUOTE]

:)

Jason - you probably already know this, but when you feel yourself losing your form - just stop. If you start back again after completely re-setting your form, and you are still losing your form on the lift - you are done. If you regain composure, great - finish the set. But you really don't want to do multiple lifts at heavy weights with poor form.

PS: nice job getting 3 lifts at the weight that was your 1RM only 6 months ago!

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;440258]:)

Jason - you probably already know this, but when you feel yourself losing your form - just stop. If you start back again after completely re-setting your form, and you are still losing your form on the lift - you are done. If you regain composure, great - finish the set. But you really don't want to do multiple lifts at heavy weights with poor form.

PS: nice job getting 3 lifts at the weight that was your 1RM only 6 months ago![/QUOTE]

Thanks for the advice and encouragement. You're right...it's tough when it's 'for time' though but...I do my best...

Re: JD's CrossFit Chronicle
 

[B]11/06/08[/B]

3 rounds for time

Used 35# DB

6 TGU's
10 - 1 Arm DB Snatch (1 DB) 5 each arm
10 - Squat Clean (2 DB's)
10 - Push Press (1 DB) 5 each arm
10 - OHS (1 DB) 5 each arm

13:44

Also did a 1 arm OHS with a 70# DB...just for *****s and giggles...did a few of them....could probably do more.

worried about how my shoulders are going to feel tomorrow but...it's an off day so we'll see.

Re: JD's CrossFit Chronicle
 

11/08/08

'Annie'

Double Unders, Sit-ups (abmat) for time

50-40-30-20-10

17:00

Scott and I tied. I tried to do all reps...It's sometimes hard to keep track of reps doing DU's though...

Anyway. I think I can lower my time by at least 5 minutes once I can string them together in a bit better rhythm.

Muscle up practice.

Re: JD's CrossFit Chronicle
 

[B]11/09/08[/B]

Jog 40 mins.

Made it from my house to just before S. Edgewood and back across Malvern...looked it up on google and drove the route and it was just about 4 miles! Is that still 'slogging'? Who knows...All I know is I suck at running and I averaged 10 minute miles for 4 miles...without really pushing at all which is okay for me. I did notice that I was going a bit faster than usual.

Felt really good even after waking up a bit hungover from last night.

I think my next run I'll time myself in the 5 K loop at globo...

Re: JD's CrossFit Chronicle
 

[B]11/10/08[/B]

In honor of the Corps

The Beach!

10 TGU - 40# DB (Load up) This was not for time...just making sure form was there..

Then...For time

500 M Row (1:44)

233 Push Press (50# DB) Assault

15:07.

Re: JD's CrossFit Chronicle
 

[B]11/11/08[/B]

5 Rounds for time:

3 Squat Clean 135#
5 Push Jerk 135#
7 Power Clean 135#
9 Pullups

15:17

Re: JD's CrossFit Chronicle
 

Great job logging your progress, Jason! Thanks so much for hosting us at MCCF on Wednesday. Patty and I had an absolute blast! Good luck with your training and we'll definitely be back! :thanx:

Re: JD's CrossFit Chronicle
 

Man- "The Beach" looks intense... that's a whole lot of Push Presses!

Nice work.

I also like the WOD you did on 11/11 - it reminds me of one I did a couple weeks ago.... if you haven't done it, you might like it.

[QUOTE]
5 rounds for time of:
15 Deadlift 135
12 Hang Power Clean 135
9 Front Squats 135
6 Push Jerks 135

My time: 30:01. [/QUOTE]

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;446606]Man- "The Beach" looks intense... that's a whole lot of Push Presses!

Nice work.

I also like the WOD you did on 11/11 - it reminds me of one I did a couple weeks ago.... if you haven't done it, you might like it.[/QUOTE]

Cool Man! Thanks! I responded in your log....

Seems as if that's all I do anymore is shoulders!! Didn't post yesterdays workout yet because I left my book at the box but it was a Thruster/Snatch mess...

No shoulders today though!! Just backsquat...

Re: JD's CrossFit Chronicle
 

[QUOTE=Feng Yi Chew;446477]Great job logging your progress, Jason! Thanks so much for hosting us at MCCF on Wednesday. Patty and I had an absolute blast! Good luck with your training and we'll definitely be back! :thanx:[/QUOTE]


It was great to have you!! And nice work on the WOD! Or in your case...the WOD's!

Stop by any time. You're always welcome.

Re: JD's CrossFit Chronicle
 

[B]11/13/08[/B]

5 Rounds for time: RX'd 1/2 BW (180)

11 Thrusters 92#
7 Snatches 92#

13:10

Little higher than Rx'd due to the weight of the bar...just used 2 25# bumpers

Re: JD's CrossFit Chronicle
 

[B]11/14/08[/B]

Backsquat

10 - 135
7 - 185
5 - 225
3 - 255
1 - 275
1 - 285
1 - 295
1 - 305
1 - 310
1 - 315 (F)
1 - 315 (F)

315 is my PR. Felt myself going down way too slow...may have had something to do with the thrusters yesterday.

Re: JD's CrossFit Chronicle
 

[B]11/15/08[/B]

Okay...was BS'ing with a friend earlier in the week and he started talking about the dreaded '300 Workout' and in typical irresponsible fashion I blurted out that I could probably knock that out in less than 20 mins...anywho. We bet 50 bucks.

Today was a test run of sorts. Not sure what 1 rep of a floor wiper is but I went from feet on floor to bumper 1 then over to bumper 2 and back to floor. counted that as 1 rep. Was that actually 2 reps?? Chime in if you can answer that.

Here's how it looked.

25 pullups
50 Deadlift 135#
50 Pushups
50 Box Jumps 24 in
50 Floor wipers 135#
50 Clean and Press 35# DB. (I think it would be easier with a KB) Dont' have a 1 pood for some reason
25 Pullups

Time - 21:26

the first set of Pullups took 35 secs. The last set took 2.5 mins. If I can shave some time off of the BJ's and FW's I can easily get in under 20.

P.S. I know i'm a dork for doing this...

Re: JD's CrossFit Chronicle
 

JD-

it's okay to be a dork, if you know it and admit it. For the record, I've never done "The 300" workout, but I am sure I will some day.

Nice job on that Thruster/Snatch WOD -- that looks awful.

Re. the back squat work, David Schneider has tipped me off on trying to go up in higher increments when you are at/near your 1RM, that way you do not fatigue yourself so quickly. So in your case, I guess you'd do your normal warm ups as usual then something like:

275 x 1
295 x 1
320 x 1 (if the goal is to see if you can set a new PR)

instead of having the intervening single rep lifts of 285 and 305.

Just a thought. I haven't had the opportunity to do it yet b/c this week we didn't do any heavy singles, but I'm going to give it a shot next time.

Re: JD's CrossFit Chronicle
 

A trainer at my gym who is super fit did the 300 today. He bagged the floor wipers though. Not sure what his time was. Your counting on the floor wipers was spot on. Excellent job JD!! I've wanted to try this one but 50 DLs would put me in the ER.

Re: JD's CrossFit Chronicle
 

[B]11/18/08[/B]

Couple of days off so...

Couple of PR's!

Weird warm-up but owell...

Deadlift 5x5
10 - 134
7 - 184
2 - 222
1 - 252
5 - 257
5 - 267
5 - 277 (PR)
5 - 282 (PR)
5 - 283 (PR)

Felt good today...

Re: JD's CrossFit Chronicle
 

AMRAP in 20 minutes

10 Pullups
10 Thrusters 65#

12 rounds + 5 pullups

Whew!!! tough one! Did get the 'Fran Cough' and wasn't thinking straight for about an hour after.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;451115]AMRAP in 20 minutes

10 Pullups
10 Thrusters 65#

12 rounds + 5 pullups

Whew!!! tough one! Did get the 'Fran Cough' and wasn't thinking straight for about an hour after.[/QUOTE]

Good lord - that looks like an awful workout!

nice job on it! :thumbs_up

Re: JD's CrossFit Chronicle
 

[B]11/20/08[/B]

Snatch

5 - 65
3 - 85
2 - 95
1 - 105 (F) LOL!
1 - 105
1 - 115
1 - 125 (F)
1 - 125
1 - 135 (F)
1 - 135 (F)

Guess I can't do Isabel yet...
O-lifting is difficult and humbling. Does anybody start crossfit and say..."MAN!! I just can't get these darn pushups down!! No problem with the C & J or Snatches!! I need a pushup coach!!"

Owell...I think that my '09 goals will definitely include o-lifting...

Re: JD's CrossFit Chronicle
 

[B]11/22/08[/B]

Today was a big day. Ever since I beat Vinny's time in 'Fran' i've been looking forward to the next time...and beating him again!!!

Today we did Fran. Vinny's wife was there...there was a pretty good group and we were all fired up and ready to go.

Vinny's best time prior to today was 5:38...Mine was 5:03. I though there was no way in hell he was going to bet me. We both PR'd but get this...his time was[B] 4:21[/B]GOOD LORD!! What a monster!!! My time - 4:49. PR by 14 seconds so I guess I can't be too upset. This is why we love CrossFit. The minute you think you got it all figured out somebody comes along and kicks you in the pills.

Great job Vinny!! I'm gunning for you!!