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

Jason David 12-24-2008 11:46 AM

Re: JD's CrossFit Chronicle
 
12/24/08

Did a different workout today...went light with the KB because I hadn't done one armed snatches with a KB before..

15 sec on 15 off for 12 mins.
Rotate
R Arm snatch
12 in tire jump
L Arm snatch

417 reps.

Jason David 12-27-2008 12:39 PM

Re: JD's CrossFit Chronicle
 
12/26/08

'Mary' AMRAP in 20 minutes

5 Handstand pushups
10 Pistols
15 Pullups

8 rounds. Full ROM on all reps. Used the squat rack for balance on the pistols. Need to get those darn things down unassisted.

Jason David 12-28-2008 02:43 PM

Re: JD's CrossFit Chronicle
 
12/28/08

Was planning on doing deadlift and bench today...ran into more lower back issues with the deads so, just did bench. This starting to scare me/tick me off. I felt strong during the first 2 warmup sets then BOOM! Tightness and Pain. Not sure what the deal is but I had the same issue on 12/03 doing deadlifts.

Deadlift

10 - 135
7 - 185
5 - 235 (F)

Was planning on a 3x5.

Bench

10 - 95
7 - 135
5 - 155
3 - 185
3 - 195
3 - 200
3 - 200
3 - 200

overall a bad and disappointing day. need to get this lower back issue squared away.

Jason David 01-02-2009 12:23 PM

Re: JD's CrossFit Chronicle
 
01/02/09

Okay...I was going nuts sitting around not doing anything so I figured I had to do something today. I know I can't lift anything heavy yet...back still isn't right so I went for a light run for 40 minutes. wasn't too bad. Left knee is a bit sore but the pain isn't too bad.

Ran 40 minutes

My house to in between N Edgewood and S Edgewood back about 3 houses past mine. About 4 miles. It was a bit chilly but not too bad overall.

Tomorrow is a "pick your own workout" day at the affiliate...I think I may to 'Annie'.

Jason David 01-03-2009 02:19 PM

Re: JD's CrossFit Chronicle
 
01/03/08

Back still isn't right...we had 'benchmark day' at the affiliate today though. Almost everybody did 'grace' I wish I could've partaked (partook? partooked?) anyway. I wanted to do something that wasn't going to hurt my lower back so, I did 'annie'. Figured DU's are still a weakness.

Also - Insult to injury, hurt my darn ankle running yesterday, owell.

'Annie'

13:50

PR by over 3 minutes.

going to do shoulders tomorrow I think.

Jason David 01-04-2009 03:07 PM

Re: JD's CrossFit Chronicle
 
01/04/09

Wanted to do a strength day today but I'm still not ready to deadlift or do heavy squats. I went to globo - I only have about 3 weeks left in my membership there. Here's what I did.

MCCF Warmup

Few double unders.

OHS Practice, Just hadn't done them in a while and wanted to work on form.

5 x 65
10 x 95

Press
10 - 45
7 - 65
5 - 95
5 - 115
5 - 120
5 - 125
5 - 125

Weighted Chins
Never done these, and i feel that my chins are a bit neglected.

7 - deadhang
3 - 20#
3 - 20
3 - 20
3 - 20
3 - 20 (F)

Snatch practice...

Just for fun
from the hang
5 x 45
5 x 65
5 x 85

Good day. Back wasn't too bad.

Jason David 01-06-2009 06:02 PM

Re: JD's CrossFit Chronicle
 
01/06/09

Still not able to do a 'lower body' heavy day. Still worried about my back.

I did 'Angie' today...

Not as good as I expected but I knocked a few minutes off my time.

'Angie'

100 Pullups
100 Pushups
100 situps
100 squats

23:49.

Jason David 01-07-2009 11:25 AM

Re: JD's CrossFit Chronicle
 
01/07/09

21-15-9

Thrusters 75#
Hang Power Clean 75#
Ring dips

Welp! found another weakness! I actually never did ring dips in a workout so, shame on me!

9:58

The ROM on the last few dips of each set were very ugly. Probably only moved a few inches. I also don't know how to kip those.

Jason David 01-08-2009 08:33 AM

Re: JD's CrossFit Chronicle
 
01/08/09

First semi heavy day in a while. I didn't want to push it with my knees and back issues. Plus I haven't slept well in 3 days...and I'm still destroyed from Angie...Okay, enough crying.


Front Squat

10 - 92
7 - 132
3 - 162
3 - 182
3 - 182
3 - 192
3 - 192

Felt okay. Looking forward to rest day tomorrow.

Sean Dunston 01-09-2009 01:18 PM

Re: JD's CrossFit Chronicle
 
JD-

Nice work I'm seeing here... took me a while to get through reading a bunch of your WODs.

Hope you figure out the back/dead lift issue.

Ring dips are a weakness of mine too.

Funny you just did Angie. We've got that scheduled for our Affiliate WOD on Sunday. Of course - I can't do the squats (which take me the least amount of time anyway), and since I got a huge rip in my hand from yesterday's WOD, I likely won't be doing pull ups either. Oh well.

Keep up the good work!

Jason David 01-11-2009 12:11 PM

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

Our 1st foundations class at the affiliate consists of KB swings, Push Press, Wall Ball, Hanging K2E and OHS. We did that for a workout today...

15 KB swings (2 pood)
12 Push Press 95#
9 Wall Ball 20#
6 OHS 95#
3 Hanging K2E

9:39

Also. I have never rowed 500 m for time. I'm short so that's my excuse for not having a great time. Anyway - It was a freakin' nightmare...I just wanted to get under 1:40.

My time - 1:37.3

I'm okay with that....

Jason David 01-11-2009 05:44 PM

Re: JD's CrossFit Chronicle
 
01/11/08

In preparing for the Saturday grand opening at toledo crossfit I planned on doing a 5 on 2 off this week. Wanted to throw in an active rest day though. That was today.

Did the MCCF warmup...

then ran a 5 k on the treadmill at globo.

28:12.

Jason David 01-13-2009 06:39 AM

Re: JD's CrossFit Chronicle
 
01/12/09

Cleans

10 - 95
7 - 135
3 - 155
1 - 165
1 - 175
1 - 185 (F)
1 - 185 (F)
1 - 180
1 - 180
1 - 190 (F)

didnt feel the greatest. Haven't really gone heavy since I hurt my back...was a good start i guess.

Jason David 01-13-2009 05:57 PM

Re: JD's CrossFit Chronicle
 
01/13/09

'Cindy'

21 rounds + 5 pullups.

Paced myself, felt pretty good.

Jason David 01-14-2009 03:35 PM

Re: JD's CrossFit Chronicle
 
01/14/09

Weighted Pullups
5 - deadhang
3 - 20#
1 - 35
1 - 45
1 - 55
1 - 55 (F) close. Chin didn't make it all the way over.
1 - 50
1 - 50
1 - 50 (F)

I can't believe I did this one day after 'Cindy'.

Okay. Nobody laugh. I did a very light deadlift workout because of my recent back issues. Just wanted to try to dial in my form and keep everything straight.

10 - 95
10 - 135
10 - 155
10 - 155
10 - 155

2 rest days in a row...then Toledo. I'll probably draw Cindy out of the hopper.

Sean Dunston 01-15-2009 09:47 AM

Re: JD's CrossFit Chronicle
 
Good luck in Toledo!

If you "paced" yourself and got 21+ rounds of Cindy, I don't think you'll have anything to worry about if it comes out of the Hopper.

Nice weighted dead hangs, too!

Best-

Sean

Jason David 01-17-2009 05:37 PM

Re: JD's CrossFit Chronicle
 
eOkay...

So Carey and I went down to the grand opening of Rogue Toledo today. We had our 3rd team member cancel last minute so that kind of sucked. We got an alternate though so it was fine.

Here's the details.

Carey is strong...She's 5 foot nothing but busts her but. She's got a 17 round Cindy a sub 9 minute Fran Rx'd and a 21 minute Angie. She's getting the Oly lifts down pretty quickly and is coming along nicely in her strength work.

If she had a CrossFit nightmare though it would suredly involve wall balls..
What workout do you think she drew?? In true murphy's law/CrossFit style she drew 'karen'. when I told her she thought I was kidding and had to see it for herself. She did great...got it in sub 9 minutes! (8:56 I think). A little note. If she would've drawn either of the other workouts she would've probably won as she can C&J 95 and only one other girl did grace Rx'd and none of the girls did the rowing helen workout as perscribed. The gals that beat her at wallball were monsters (in a good way).

Me on the other hand, I was hoping for Grace or maybe even Fran...Be careful what you wish for though...Actually I didn't get Grace but the times there were insane. Lot's of sub 2:30 times that would've probably beat me. Owell. So I drew 'Rowing Helen"

Rowing is a natural weakness for me because I'm short (5 7) but I sucked it up. Did it in 11:17. Came in 3rd to a couple of tall lanky guys. The winning time was 10:37 I think. Not too bad for a short dude I guess.

The team workout sucked...

240 squat jumps
180 box jumps
120 burpees
60 pullups

Our time was 13 something but that didn't matter. It was just for fun. The people down in toledo were great and the chili was fantastic.

Jason David 01-18-2009 02:08 PM

Re: JD's CrossFit Chronicle
 
01/18/09

Back Squat

10 - 135
7 - 185
5 - 225
5 - 245
5 - 255
5 - 255
5 - 255

Bench

10 - 95
5 - 135
3 - 175
3 - 185
3 - 195
3 - 205
3 - 210

Sean Dunston 01-19-2009 03:07 PM

Re: JD's CrossFit Chronicle
 
Glad you had a good time in Toledo.
I love going to events like that - meeting new people, doing CF WODs with them, and then having a good meal and some laughs afterward - just about beats everything else in the world!

Jason David 01-19-2009 07:45 PM

Re: JD's CrossFit Chronicle
 
01/19/08

I looked at this workout and thought...No. Can't do that one. Then I though...Wait a minute. Why not give it a go!! Then...thought naa...Then thought. C'mon JD!!

Looks unbelievable on paper and thinking back to 6 mos ago wouldn't have even crossed my mind in my dreams to attempt this. Well. I gave it a go. And I gave myself a 30 minute time limit...

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips


My time: 25:09 Rx'd.
Suprised even myself. Sometimes I'm amazed at what I'm able to do now. Not bragging...just saying. couldn't do a ring dip 3 months ago. Today I did..what - 90?

Good day. This last week I've felt like a true CrossFitter.

Jason David 01-19-2009 07:46 PM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Sean Dunston (Post 497153)
Glad you had a good time in Toledo.
I love going to events like that - meeting new people, doing CF WODs with them, and then having a good meal and some laughs afterward - just about beats everything else in the world!

Yeah Sean, we had a blast. There are some pics on the Rogue Toledo site if you want to check it out. I'll definitely do that again for sure. I think were going to do something like that at our place in the spring.

Christin Street 01-20-2009 07:08 PM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Jason David (Post 497373)
Good day. This last week I've felt like a true CrossFitter.

Great time on the WOD, Jason! But you are a true Crossfitter and always have been since day#1. Otherwise you wouldn't have the stellar results that you have had! You're a huge inspiration. Great success story! I've watched your MU vid several times. Someday I'll get one!

Jason David 01-21-2009 07:46 PM

Re: JD's CrossFit Chronicle
 
01/21/08

Did 'Karen' today. whoah!

11:56 Rx'd (if rx'd is 20# ball and 10 foot target)

I thought I would be sub 10 for sure. Guess not.

Jason David 01-22-2009 07:33 AM

Re: JD's CrossFit Chronicle
 
01/22/09

goodness...Gave myself another 30 minute time limit on a workout.

Did this...

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

My time: 35:45 :rofl:

So much for the time limit!!

Jason David 01-23-2009 07:52 PM

Re: JD's CrossFit Chronicle
 
01/23/09

Hadn't done snatches in a while so today...did

'Randy'

For time
75# sower snatch 75 reps

13:04

Jason David 01-25-2009 04:33 PM

Re: JD's CrossFit Chronicle
 
01/25/08

Went to globo today to do some strength work but ended up running short on time...So instead I just did a 5 K run on the treadmill.

MCCF WU
5 K loop
26:45.

Didn't go all out...I also realized that I have Rugby practice tomorrow night so I'm okay with taking it a bit easy today. I'm going to do a full workout tomorrow though so hopefully I feel okay. I know nothing about Rugby. I have no idea what to expect. It's basiclly me trying to round out my 'world class fitness in 100 words' lifestyle.

I'll let everybody know how it goes.
The email said 'BRING A MOUTHPIECE!!'

Jason David 01-27-2009 07:08 AM

Re: JD's CrossFit Chronicle
 
01/26/08

Had rugby practice yesterday. Had a good time, even though it ended after 11 and I had to get up at 5...
Lots of pushups, situps and sprint drills. Just like Jamie said, it was like a metcon workout.

Of note - timed in the 40 (5.62) Ugh. I'm so dang slow.
Also did max situps in 60 secs. (arms folded in front, knees at 90 degrees - elbows had to touch knees). I did 44.

Puts it into perspective how in shape I thought I was...I mean the running and stuff wasn't too bad that I was super gassed but some of those dudes busted out 60 and 70 situps. And could run a sub 5 sec 40.

Still was a good time and I'm going to give it a go next week.

Jason David 01-27-2009 09:34 PM

Re: JD's CrossFit Chronicle
 
01/27/09

Did 'The Bear' today. Don't feel like typing everything out but most of you know what it is..

95-105-115-125(PR), 130 (F) on the third rep. grip started going away couldn't re-adjust and just dropped it. Maybe could've made it to 5 but wasn't going to get to 7 anyway.

Jason David 01-28-2009 03:30 PM

Re: JD's CrossFit Chronicle
 
01/28/09

10 - 73
5 - 95
3 - 135
1 - 155
1 - 165
1 - 175
1 - 180 (F)
1 - 180
1 - 180
1 - 180

I was planning on doing a heavy front squat and press day but this came up and I have never done it before so. Figured what the heck. I was actually happy to get 180 up. Man that movement is like slo-mo!! You really have to build the momentum once you get out of the bottom.

Jason David 01-29-2009 06:10 PM

Re: JD's CrossFit Chronicle
 
01/29/09

Tabata Something Else
Should've done regular abmat situps instead of GHD

Pullups 11,10,8,8,5,6,6,6
Pushups 15,14,10,10,8,8,8,7
GHD Sit-ups 7,6,5,5,5,5,5,5
Squats 15,15,13,12,12,12,13,17 292 total

if anybody reads this do you do TSE with GHD or Abmat situps??

Sean Dunston 01-30-2009 10:01 AM

Re: JD's CrossFit Chronicle
 
Jason-
We do Tabata Something Else with Abmats, legs in butterfly. Start with hands flat, touching ground behind your head and then they touch your feet.

Nice work on the Bear - even though you only got 5 rounds. Don't sweat it. That is one of the hardest workouts because it is so sneaky and involves a bit of gamesmanship to figure out what weights to use.

What was that 1/28/09 WOD, Thrusters? Cleans? :shrug:

Whatever it was - looks like a lot of weight!

Jason David 01-30-2009 11:10 AM

Re: JD's CrossFit Chronicle
 
Quote:

Originally Posted by Sean Dunston (Post 506630)
Jason-
We do Tabata Something Else with Abmats, legs in butterfly. Start with hands flat, touching ground behind your head and then they touch your feet.

Nice work on the Bear - even though you only got 5 rounds. Don't sweat it. That is one of the hardest workouts because it is so sneaky and involves a bit of gamesmanship to figure out what weights to use.

What was that 1/28/09 WOD, Thrusters? Cleans? :shrug:

Whatever it was - looks like a lot of weight!

I'm an idiot...it was thrusters.
Thanks for the info on TSE...and yeah. The Bear is a monster. It's one of those workouts that really takes a mental as well as a physical toll.

Jason David 01-31-2009 01:20 PM

Re: JD's CrossFit Chronicle
 
01/31/09

Did 'Grace' today.

got it on video that I'll post on my testimonial page once I get it on youtube...having lots of trouble with that. Also after further review i only did 29 instead of 30. Some people punish themselves for that. I don't. I just have to beat my time next time doing the full 30..

My time
3:12.

Also did max rep pushups.
47. Definitely had more in me but wasn't feelin' it after grace. Had to beat Carey though...

bodyweight 177.5.

Jason David 01-31-2009 05:41 PM

Re: JD's CrossFit Chronicle
 
Here's my 'Grace' WFS vid...29 reps...rounded back and all.

Jason David 02-01-2009 11:56 AM

Re: JD's CrossFit Chronicle
 
02/01/09

2x500
rest 4 mins between intervals
4x250
rest 2 minutes between intervals
8x125
rest 1 minute between intervals

times

1:44.4
1:44.4
50.2
51.5
51.8
51.8
25.3
25.6
26.0
25.9
25.7
26.1
26.1
24.0

Total time of 32:27 with rest intervals.

Jason David 02-03-2009 09:02 AM

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

usually do two strength exercises on this day but since I had rugby practice I just went with one.

Deadlift (I'm still going super light on the weight until I feel comfortable again)
10 - 132
5 - 182
3 - 202
3 - 212
3 - 222
3 - 232
3 - 252

All felt okay. Probably kick it up a notch next DL day.

Also had rugby practice. Lots of running, pushups, situps and BURPEES!

Ran 2 500 M shuttle runs.

1st one was like 2:14
2nd one was 2:22.

Jason David 02-04-2009 07:44 AM

Re: JD's CrossFit Chronicle
 
02/04/09

Today I wanted to do muscle ups. I've been doing them occasionally since I got my first one but I really want to get good at them so I can incorporate more of them into my workouts. My plan today was to do as many muslce ups as possible in 30 mins....

So...basically. I did 3 MU's in about 5:30. Couldn't do another one. Elbows and shoulders felt like they were going to explode.

Counting my warmup I did 4.

Ran home with my tail between my legs.

Better luck next time.

Jason David 02-04-2009 07:02 PM

Re: JD's CrossFit Chronicle
 
02/04/09

Workout # 2 for today. Wanted to see how many times I could OHS my bodyweight.

BW 175 (rounded down a pound or 2 :) )

10 - 65
5 - 95
3 - 135
3 - 155
2 - 175
2 - 175

Just went away after two reps...and they were definitely ugly. I think I got low enough though on 3 of the 4.

Jason David 02-05-2009 07:27 PM

Re: JD's CrossFit Chronicle
 
02/05/09

Or as Matt calls it...'Rhabdo Day'

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

38:49 Rx'd

Don't know what a good time for this is...and I'm not talking crappy range of motion either but I'm just happy I got through it. Holy Mackerel!

Carter Jee 02-05-2009 07:51 PM

Re: JD's CrossFit Chronicle
 
gday jason..

just looking through your log...

you do have a weakness!!! for ages I thought you were a machine...

congrats on the bw OHS.... at first all I read was squat, and I was wondering why you were squatting light!! then I saw the word overhead.... :notworth:

what would be an interesting challenge is to OHS your pre-CF BW... :stir:

love your work and your vidz!!!!

carter


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