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Jason David 12-26-2009 05:16 PM

Re: JD's CrossFit Chronicle

Run 400m
21 weighted pull-ups, 25#
Run 400m
15 weighted pull-ups, 25#
Run 400m
9 weighted pull-ups


This one sucked...Not only am I a bit 'heavy' right now due to holiday eating but I also pulled my left hamstring a bit trying to hold the 25# db between my leg. couldn't get the darn belt off of the tire so I kind of threw a tantrum...but Jim helped me out, and I switched to a belt with a kettlebell.

First set of pull-ups took forever. HSPU were still fairly easy even though I'm probably about 10 lbs heavier than where I want to be...

Jason David 12-27-2009 12:31 PM

Re: JD's CrossFit Chronicle

AMRAP in 20 mins

25 burpees
Bodyweight Backsquat, 15 reps - BW 170

5 rounds + 11 burpees...

I'm a bit heavier than 170 right now but I'm not going to adjust the weight up or down 5 or 10 lbs everytime I do one of these WOD's...Keep it at 170.

Jason David 12-28-2009 08:09 PM

Re: JD's CrossFit Chronicle

Active rest. I did the MCCF Warmup at powerhouse...then I did the Les Mills bodypump class. Just wanted to see what it was like - to get some persepective on other types of 'classes'.

good workout...not very hard except for their love of the 'static holds' on curls and stuff...

Also got yelled at for going below parallel on my squats :) 'Hips above the knees people!' hooold...2...3...and 4!

Jason David 12-29-2009 02:00 PM

Re: JD's CrossFit Chronicle

Press 1-1-1-1-1
135-145-155-165(F)160 (may have cheated a bit on this one)
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
135-155-165-175-185(F) On the 5th Rep.

Should've checked my darn log before this one...could've gone a bit higher on the push press and might've been able to get a nice PR.

Jason David 12-30-2009 04:41 PM

Re: JD's CrossFit Chronicle

400M Walking Lunge - Warm-up, took garbage out :)

why didn't anybody warn me about this...well, I remember reading how it made some people pretty sore in some thread a while back but...

19:15 - on my street. People may think I'm insane.

Jason David 12-31-2009 09:36 AM

Re: JD's CrossFit Chronicle

AMRAP in 20 mins

15 Double unders
15 GHD Sit ups
15 Back extensions

8 rounds + 7 GHD sit ups.

Jason David 01-02-2010 11:30 PM

Re: JD's CrossFit Chronicle

Front Squat

7 - 95
5 - 135
3 - 185
3 - 205
3 - 225
3 - 250 (PR)
3 - 230

when I get a PR on these types of WOD's I'm just going to finish out with a bit lighter of a work set rather than stopping altogether.

Jason David 01-03-2010 01:26 PM

Re: JD's CrossFit Chronicle


DL 255
Bench 170
Clean 130 (Power)

Even though I'm probably a bit heavy now...I used 170 to see how much I improved over the winter.

I felt like crap today...little sleep...

I actually PR'd today.

19:05 Rx'd. Did all sets unbroken. Deadlifts felt really good.

Jason David 01-04-2010 07:36 PM

Re: JD's CrossFit Chronicle

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

41:20 Rx'd with my single crappy L-pull-ups. doing more than one just takes too much out of me.

Jason David 01-06-2010 12:53 PM

Re: JD's CrossFit Chronicle

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Um...okay. So here's what I did.

I did 15-9-12 because I screwed up
All 3 rounds I did the Thrusters as Rx'd
The first round of pull-ups I did the grab the wrist thing but didn't use any weight. They were super hard and killed my wrist.
Next round I did 25# weighted pull-ups
last round (the round of 12) I did dead hang.


Kind of a nightmare of a WOD but my butt handed to me today. See you tomorrow!

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