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

Jason David 08-27-2009 11:04 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Greg Light (Post 653160)
Nice. I've never done FGB. Maybe this weekend if I can get my wife to count reps and watch the timer. What was your old PR?

Just under 300...297 I think. For some reason I can't find it on my darn log, but I think I made up most of my reps on the rower. Not sure how! Have fun!!

Jason David 08-27-2009 11:10 AM

Re: JD's CrossFit Chronicle
 
08/27/09

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

17:21 Rx'd

Jason David 08-28-2009 07:49 AM

Re: JD's CrossFit Chronicle
 
08/28/09

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

25:21 NOT rx'd...only my 2nd scaled workout since April. No big deal. I get it.

I did roughly 12 - 15 foot climb (need a little marker for 15 feet, or a flag or something) I also used my legs. Didn't do it the 'military' way that vinny showed me. Just whatever I could do.

L-pull-ups are hard with rope climb in between was only doing doubles or singles pretty much after the 1st round.

Sean Dunston 08-28-2009 08:36 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 650196)
08/23/09

Worst squat day ever

Back squat
10 - 95
7 - 135
5 - 185
3 - 225
1 - 275
1 - 295
1 - 315 (F)
1 - 315 (F)
1 - 300 (F)
1 - 300 (F)
3 - 275 (F 1)
2 - 275

There was an entire host of issues today but I'm going to forget this day ever happened. Weird thing was...I felt strong and thought I might get my 2x bw squat so I set up a camera!! Funny...

JT tomorrow...

Heavy gravity day. Don't sweat it.

Sean Dunston 08-28-2009 08:39 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 652717)
08/26/09

08/26/09

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 28,21,20 - 69
Sumo deadlift high-pull, 75 pounds (Reps) 25,20,16 - 61
Box Jump, 20" box (Reps) 25,20,17 - 62
Push-press, 75 pounds (Reps) 30,25,22 - 77
Row (Calories) 16,13,15 - 44

Total - 313 PR.

Excellent FGB!
Your WB is way better than mine. My last round is rarely over 15 reps on WB. Great job on the row too - 44 calories in 3 minutes is solid, especially for us "lightweights" and the inevitable BS that occurs in transition time.

Jason David 08-29-2009 09:36 AM

Re: JD's CrossFit Chronicle
 
08/29/09

Sort of a scheduled rest day...but I woke up feeling good and knew I'd be boozin' a bit today and would probably eat too much so I went to the box for some o-lifting...Which turned into a '2 a day' because I liked the WOD Matt came up with...

It happens...

Squat snatch
5 - 95
3 - 115 (Did 2, missed one)
1 - 125 (Power)
1 - 125
1 - 125 (Toes)
1 - 130 (Toes/depth)
1 - 130
1 - 135 (Power)
1 - 135 (F)
1 - 135 (Power)
1 - 115
1 - 135 (Ball of foot) but landed it.
1 - 135 (F)
1 - 135 (F)

Group WOD

5 rounds for time

3 Clean - bodyweight
5 Front squat - bodyweight
7 Ring dips
15 pullups

BW - 170

14:45 Rx'd

Jason David 08-31-2009 05:40 PM

Re: JD's CrossFit Chronicle
 
08/31/09

Deadlift

10 - 95
7 - 135
5 - 225
5 - 250
5 - 275
5 - 300 (PR)
5 - 275 (Used traditional grip for this)

Trying to strengthen my grip a bit. I also took a different approach today. Resetting for every rep. I used to bounce off the floor but I'm trying to get away from that.

Note...I probably took too long in between reps on the last set.

Jason David 09-01-2009 03:16 PM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 582487)
05/06/09

Again...since I started doing main page I've been worried about a workout coming up and me not getting a PR...today was no different.

Tabata Something Else

Pullups - 14,11,8,8,8,8,8,8 - 73
Pushups - 20,12,10,8,8,8,8,8 - 82
Situps - 13,11,10,10,10,10,10,10 - 84
Squats - 20,18,16,16,16,16,16,19 - 137

Total - 366. PR by over 30 reps. Pushups are becoming the hardest part of this which wasnn't the case a year ago.

10 Days til regionals!!

Okay...so when I last did TSE I was worried about not geting a PR. I did. And it looks like I also miscounted. looks like 376 instead of 366.

Here's today's results

Pull-ups 14,13,12,10,9,9,9,8 - 84
Push-ups 22,14,10,9,9,8,8,8 - 88
Sit-ups 12,12,12,10,10,10,10,11 - 87
Squats 19,19,18,16,16,16,16,18 - 138

Total 397 - PR. Can't believe I came that close to 400 actually.

Jason David 09-02-2009 06:39 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 588558)
05/14/09

4 rounds for time

800M run Rest as needed in between. I rested for roughly 5 mins between runs.

1. 3:34 - Accidentally went way too far...brain fart.
2. 3:11
3. 3:15 - Strong headwind on the way back..
4. 3:23 - Another headwind on the return.

Not sure what my mile time would be...or if I went 100% for 1 shot with the 800m...I would guess sub 3?? Not sure.

This was my last workout before the regionals wish me luck.

09/02/09

Man I hate running...hurt my left calf a bit again running pose here. I think my left leg is shorter than my right or something.

Ran the first 1.5 rounds using pose, or the best pose I can manage. I finished it out running as I normally used to run...ugly.

4 rounds 800 meter run (rest as needed) I rested 5 minutes again.

1. 3:00
2. 11:10 (3:10)
3. 19:28 (3:18)
4. 27:49 (3:21)

3rd round was the only round that didn't see improvement. And I think I can go faster without posing anyway - need to get that form down.

Sean Dunston 09-02-2009 08:49 AM

Re: JD's CrossFit Chronicle
 
Nice TSE and 800s, Jason!

Greg Light 09-02-2009 10:56 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 656104)
Okay...so when I last did TSE I was worried about not geting a PR. I did. And it looks like I also miscounted. looks like 376 instead of 366.

Here's today's results

Pull-ups 14,13,12,10,9,9,9,8 - 84
Push-ups 22,14,10,9,9,8,8,8 - 88
Sit-ups 12,12,12,10,10,10,10,11 - 87
Squats 19,19,18,16,16,16,16,18 - 138

Total 397 - PR. Can't believe I came that close to 400 actually.

WOW! I can only dream of having a pullup number that high.

Jason David 09-04-2009 06:30 AM

Re: JD's CrossFit Chronicle
 
09/04/09

'Linda'

Thought I would do better than this today...BW 170

10,9,8,7,6,5,4,3,2,1 reps of

DL - 255
BP - 170
Clean - 127.5

23:40 Rx'd PR.

Something hit me today. I need to eat in the AM unless I work out at 6...I usually don't.

Did traditional deadlift this time. Did sumo last time.

thought I would be sub 20. Owell. Still an 8 sec PR.

Jason David 09-05-2009 09:33 AM

Re: JD's CrossFit Chronicle
 
09/05/09

Death by pull-up or pull-up ladder...not sure what it's called actually....1 pull-up the first minute, 2 pull-ups the 2nd minute going as long as you can...

18 rounds + 13 pull-ups

184 total pull-ups..

PR by 2 rounds. I did 16+12 last time I think...

Jason David 09-06-2009 09:58 AM

Re: JD's CrossFit Chronicle
 
09/06/09

Front Squat

5 - 95
3 - 135
1 - 185
1 - 205
1 - 225
1 - 245
1 - 255 (PR)
1 - 260 (F)
1 - 225

Jason David 09-08-2009 08:23 AM

Re: JD's CrossFit Chronicle
 
09/08/09

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

25:35 Rx'd including the jump. jumped and touched the 2 by 4 next to the whiteboard.

Jason David 09-09-2009 09:18 AM

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

Double-under for 2 minutes - 58
Sit-up for 2 minutes - 64
Double-under for 90 seconds - 33
Sit-up for 90 seconds - 38
Double-under for 1-minute - 28
Sit-up for 1-minute - 25
Double-under for 30 seconds - 15
Sit-up for 30 seconds - 15

DU's - 133
SU's - 142

Couldn't get a rhythm on the 2nd round of double unders. I can do better than this...

Too much time in transition too.

Sean Dunston 09-09-2009 09:40 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 657927)
09/04/09

'Linda'

DL - 255
BP - 170
Clean - 127.5

23:40 Rx'd PR.

Quote:

Originally Posted by Jason David (Post 658536)
09/05/09
18 rounds + 13 pull-ups
184 total pull-ups..
PR by 2 rounds. I did 16+12 last time I think...

Quote:

Originally Posted by Jason David (Post 658906)
09/06/09
Front Squat
5 - 95
3 - 135
1 - 185
1 - 205
1 - 225
1 - 245
1 - 255 (PR)
1 - 260 (F)
1 - 225

Quote:

Originally Posted by Jason David (Post 659833)
09/08/09
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
25:35 Rx'd including the jump. jumped and touched the 2 by 4 next to the whiteboard.

In a nutshell - you are absolutely crushing the WODs!
What a list:
Linda, Ryan, death by pull ups, FS PRs and the crazy DU/sit up thing???

Good grief, man - you are a beast!

Jason David 09-10-2009 05:35 PM

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

Push press

5 - 95
3 - 135
1 - 145
1 - 155
1 - 165
1 - 175
1 - 185 (F)
1 - 185 (F)
1 - 180 (F) this was very close...I was ****ed. As I started to put everything away I noticed I had an extra 5 pound weight on the left side. OOPS! Took it off...So this attempt was an uneven 185!
1 - 180 (PR)

Hero WOD tomorrow...

Jason David 09-11-2009 07:31 AM

Re: JD's CrossFit Chronicle
 
09/11/09

Hero WOD - Never forget

'Josh'

95# Overhead squat, 21 reps
42 pull-ups
95# Overhead squat, 15 reps
30 pull-ups
95# Overhead squat, 9 reps
18 pull-ups

7:43 Rx'd.

Jason David 09-12-2009 01:54 PM

Re: JD's CrossFit Chronicle
 
09/12/09

Was planning on working out today (5th day in a row). Did the MCCF warmup then some light squat clean practice. I liked the WOD at the box but so many people showed up that I helped run it. I also figured that it would be a good idea to take active rest today and full rest tomorrow because Jim's first class is Monday at 6 am and he has something crazy planned. No big deal. I had a good week. And it's not like I'm skipping a day...

10 - 95
5 - 135

Jason David 09-14-2009 05:05 AM

Re: JD's CrossFit Chronicle
 
09/14/09

Jim's first official class at the box...I went for support.

He picked some crazy CFFB WOD...

It was in honor of a former football player/soldier that was killed in the line of duty - I'll get his name later (shame on me, I know)

The WOD was...

Every minute on the minute
5 Burpees
Max thrusters

As many rounds as needed to complete 100 thrusters. I thought i would start out with 135# (rx'd) and move down as needed to get at least 5 thrusters per round.

First 4 rounds - 20 thrusters @ 132
Next 3 rounds - 13 thrusters @ 112

Remaining thrusters @ 92

Finished at 21:47

Tough one...took place of 'Karen'. I'll either do it tomorrow or Thursday...at the end of the cycle. We'll see how I feel tomorrow after all the thrusters.

Jason David 09-15-2009 05:32 PM

Re: JD's CrossFit Chronicle
 
09/15/09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:12 PR by a 1:30...

All pull-ups were unbroken. My sit-ups will always be slow. Not sure how much faster I can get this one done...

Jason David 09-16-2009 09:43 AM

Re: JD's CrossFit Chronicle
 
09/16/09

Hang power clean

7 - 95
5 - 135
3 - 155
1 - 165
1 - 175
1 - 185 (F)
1 - 185 (PR)
1 - 190 (PR)
1 - 195 (F - Very close)
1 - 195 (F)

Had a rip on my right hand...couldn't really come under the weight all too well. All of my reps really ended in the thruster or press rack position.

Jason David 09-17-2009 06:53 AM

Re: JD's CrossFit Chronicle
 
09/17/09

Did 'Karen' today. Looking back on my log I thought I had done it more recently but it hasn't been since January 21st.

Last time 11:56.

Today 7:56 for a PR - but only the 2nd time I've done it. Used a little breyers last night to get me through today. 4th day in a row and was still a bit sore from the lunges the other day and the thrusters on Monday. Definitely looking forward to a rest day tomorrow.

Jason David 09-19-2009 03:02 PM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 614417)
06/25/09

'Mary'

5 HSPU
10 Pistols
15 Pull-ups

7 Rounds. RX'd. My first time doing this without any assist on the pistols. Some of them were ugly and on a few I didn't get back. My thought was that doing them in a WOD would be the best way to get better at them.

Did 'Mary' again today...expected better because I thoought the pistols would be easier. They were very hard. I was a bit sore from karen so it was hard to get my legs out in front. They looked ugly and didn't feel good. Some of them I even brought my other leg under right at the last second to help me get all the way up.

Anyway - back to practicing pistols again.

8 rounds + 3 pull-ups for a PR.

Jason David 09-20-2009 11:12 AM

Re: JD's CrossFit Chronicle
 
09/20/09

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 rounds + 1 thruster - PR.

Last time I did this was right after the Muddy Buddy - ended up with 9 rounds and the thrusters then...Almost another full round.

Jason David 09-21-2009 05:25 PM

Re: JD's CrossFit Chronicle
 
"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

14 rounds + 1 MU - PR by 2+ rounds

Oh...and just thought of this. You can't really 'cheat' or do a lazy muscle-up. At least I can't. Sure you can short yourself on range of motion (I don't) but you can't cheat through the transition. You have to be aggressive every time, strong kip/head through - you can't 'go through the motions and do them slow like burpees.

Jason David 09-23-2009 07:53 AM

Re: JD's CrossFit Chronicle
 
09/23/09

Had a rough morning this morning. I accidentally turned my alarm off instead of hitting snooze. I have no idea why. First time I was late running the 6 am since I started in January...so I guess it's not too bad. Luckily Jim was there to get everyone started.

Overhead squat

7 - 95
5 - 115
3 - 145
3 - 155
3 - 165
3 - 175 - I actually did 1 with poor depth, then 3 with good depth.
3 - 185 PR

Didn't expect to PR with how I felt so I'll take it. I actully don't think I've done 3 rep OHS before. My 5 rep max was 175 - then I did 185x3 (missing on the 4th rep).

Good day that didn't start off that way...

Jason David 09-24-2009 09:44 AM

Re: JD's CrossFit Chronicle
 
09/24/09

5 rounds for time of;

15 Power Snatch, 95#
400 M run

17:03 - PR last time on this was 18:51 @ hyperfit.

I'm good with that.

Jason David 09-25-2009 06:35 AM

Re: JD's CrossFit Chronicle
 
09/25/09

Weighted pull-ups

5 - Dead hang
3 - 25
1 - 35
1 - 45
1 - 53
1 - 63 (PR) I think...need to check back.
1 - 68 (Barely...may not have counted)
1 - 68 (F)
1 - 58 (Barely again)

10 - strict dead hang.

Jason David 09-27-2009 11:31 AM

Re: JD's CrossFit Chronicle
 
09/27/09

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

15:51 Rx'd

I was a bit worried about ripping my hands today...my callous shaver was rusty so I didn't use it. I didn't rip.

Tough WOD. Taxes the grip quite a bit.

Greg Light 09-27-2009 11:53 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 670687)
09/27/09

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

15:51 Rx'd

I was a bit worried about ripping my hands today...my callous shaver was rusty so I didn't use it. I didn't rip.

Tough WOD. Taxes the grip quite a bit.

Nice! What is your Fran PR?

Jason David 09-27-2009 01:24 PM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Greg Light (Post 670691)
Nice! What is your Fran PR?

4:26 but I haven't done it since April. I may do it on my own soon just to see where I'm at. Hoping for sub 4...

Jason David 09-28-2009 05:32 PM

Re: JD's CrossFit Chronicle
 
09/28/09

'Elizabeth'

21-15-9

Squat Clean 135
Ring dips

9:43 Rx'd. Pretty big PR for me. Last time was 11:12 I think.

Last ring dip was pretty ugly...owell.

Jason David 09-29-2009 01:37 PM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 639638)
08/07/09

Run 5 K

24:16 - PR by 2 minutes...Not sure if this was because back on baseline Zone or my 10 minute Pose crash course this morning with Jim our newest trainer...

I will give 1 minute to Jim and 1 to diet. Felt good today. Pretty fired up about my time. That's 2 PR's in a row. Now...If I could round it out with a deadlift PR tomorrow I'd be happy as a clam!!

Run 5 K

23:59 - PR

Felt like I was going faster...almost got hit by a car...Happy with a PR though on the 5 K. For some reason the deadlift and 5 K PR's leave me giddiest...or is it most giddy. Either way. Sweet.

OH! Ran this in my Chuck's!

Jason David 10-01-2009 06:46 PM

Re: JD's CrossFit Chronicle
 
10/01/09

Today was AWESOME!

Clean & Jerk

5 - 95
3 - 135
1 - 155
1 - 165
1 - 175
1 - 185 (F) Power clean. Missed the jerk
1 - 185 Power clean. Couldn't quite get the elbows all the way up. But got it.
1 - 195 (F) Missed the clean
1 - 195 Power Clean. PR on the Jerk
1 - 200 PR!! Woohoo!

Started out with squat cleans. That was how I got my 195 PR so I figured I would stick with it. I reverted to power cleans somewhere around 185.

Also, my previous jerk PR was 195 as well. Who knew that one lift would give me 3 PR's!?!?

What a good day...

Jason David 10-02-2009 08:11 AM

Re: JD's CrossFit Chronicle
 
10/02/09

In the rain...

6 rounds for time

400m Run
25 burpees with 1 foot jump

29:52 Rx'd.

I think I'm going to stop worrying about posing for these 400 m runs. I think it slows me down too much. My first 400 was like 2 mins...way too slow.

Sean Dunston 10-02-2009 09:01 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 671343)
09/28/09

'Elizabeth'

21-15-9

Squat Clean 135
Ring dips

9:43 Rx'd. Pretty big PR for me. Last time was 11:12 I think.

Last ring dip was pretty ugly...owell.

Dude - that is a smoking fast time!
The ring dips KILL me on Elizabeth.

Jason David 10-03-2009 10:01 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 625727)
I know I said I was really looking forward to the next total...didn't think it would come up this fast but anywho.

Backsquat 295-315(F)-305
SP 150-165(F)-160(F) Stupid here...went too aggressive.
DL 295-315-335(F)

Total - 770 with a bad press. Compared to last time 745. Going back up slowly but surely. Need to be back above 800 soon...

CrossFit Total

Okay...Total again. Slowly but surely again...creepin' up! I also think I left about 10 lbs on the table on the squat and a few on the dead...

Warmup was 5-3-1 then 1-1-1

Backsquat 135-225-275-295-315-335(F) started to come up but was too heavy.

SP 95-135-145-150-155(F)-152(F) Hate the press...

Deadlift 225-275-295-315-335-345(F)

Total - 800.

Jason David 10-05-2009 11:07 AM

Re: JD's CrossFit Chronicle
 
10/05/09

Four rounds for time of

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Rx'd. Did kipping pullups with a weighted vest. 24:00.

PR by almost 5 minutes...but the last time I did this it was my first full workout after the regionals...so I was still recovering.

I also might have had a better time had I not had to switch around the vest. I went from the vest with the weight loaded mostly in the front (which hurt that bone in between my pecs) then went to a weighted belt with a 25# KB and a 5# plate. that was too awkward. I then moved the weight from the front to the back of the vest. That ended up being okay.


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