Re: JD's CrossFit Chronicle
 

[B]01/07/10[/B]

3 rounds for time

Run 800 meters
155# Power clean, 21 reps

21:21 Rx'd.

Re: JD's CrossFit Chronicle
 

[B]01/08/10[/B]

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

7:33 Rx'd

Re: JD's CrossFit Chronicle
 

[B]01/10/10[/B]

Split Jerk

7 - 95
5 - 135
1 - 155
1 - 175
1 - 185
1 - 195
1 - 205 (PR)
1 - 210
3 - 135 - just worked on the landing here...Figured I was good with a few PR's.

Most weight I've ever had over my head...:)

*Note - I've been toning down my warmup a bit. Shoulders and elbows have been a bit uncomfortable lately so I'm just kind of giving them a break.

*Also note - this is day 7 of my 16 block 'Robb Wolf' Zone 1/2 carb 3x fat for the deleted carbs. I'm also counting fish oil in my fat blocks. 20 caps is about 25 grams of fat.

Re: JD's CrossFit Chronicle
 

[B]01/11/10[/B]

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

15:10 Rx'd - Knees to elbows hardest part. I can't go straight up and straight down. I always swing a little...

Re: JD's CrossFit Chronicle
 

[B]01/12/10[/B]

Run 5K
26:31 in the snow. No pose...squishy shoes. I was careful - didn't want to fall or hurt my calf before Sunday's competition. So no pose...and no chucks.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;708507][B]12/10/09[/B]

CrossFit Total

Warmup was 7-5-2-1

Backsquat 135-225-275-300-320-330(miss)325(miss)
Press 65-95-135-155-160-165(miss)162(miss)
Deadlift (sumo)162-225-275-315-335-350-360(miss)

Total - 830. PR by 5 pounds...like kissin' yer sister.

I was surprised. I felt good this morning and thought I would get more. Both of my backsquat misses were 1/2 way up...which is weird. Usually, I get stuck at the bottom.
I still think I have more squat in me but, not today.

SP whatever

Deadlift - Total PR (regular PR is 365) but I think I was still a bit beat up from the Lumberjack WOD on Saturday.[/QUOTE]

CrossFit Total (again)

Warmup was 7-5-3-1
Somehow got a 10 lb PR on the Press...puts me at BW press once I lose this holiday weight!! Woohoo!

I had a bit more in me but didn't want to be too aggressive with the OCCF games coming up on Sunday.

Back squat 135-225-275-300-325-335(miss)-X

SP 65-95-135-155-165(PR)-170-X

Dead 170-225-275-325-355-X-X (didn't want to push it here)

total - 850 - PR by 20 lbs.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;723944]CrossFit Total (again)

Warmup was 7-5-3-1
Somehow got a 10 lb PR on the Press...puts me at BW press once I lose this holiday weight!! Woohoo!

I had a bit more in me but didn't want to be too aggressive with the OCCF games coming up on Sunday.

Back squat 135-225-275-300-325-335(miss)-X

SP 65-95-135-155-165(PR)-170-X

Dead 170-225-275-325-355-X-X (didn't want to push it here)

total - 850 - PR by 20 lbs.[/QUOTE]

Nice! BW press is impressive. I hope to get there in a few months (after I lose the fat that has accompanied this bulk).

I'm still on the fence about the OCCF games. I haven't been able to do anything all week since I had lasik last Friday and I don't know that I am allowed to push it like that that soon. Sweat in the eyes at this point would be bad accordingly to my doc. Good luck though. Let me know how you do. I'm going to be really mad I didn't go if I see the workout list and it ends up being a bunch of stuff that plays to my strengths.

Re: JD's CrossFit Chronicle
 

[B]01/14/10[/B]

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Did it...I know it wasn't for time but...timed myself. 28 something.

Hopefully those inverted hang things got me better at something. Ring push-ups were pretty easy. Did all those straight through.

Perfect WOD though. Rest day tomorrow, active rest on saturday then Sunday is the OCCF games.

Re: JD's CrossFit Chronicle
 

[B]01/17/10[/B]

OCCF Games!! FUN!!

.Oakland County CrossFit Games
Get ready to bring it Sunday January 17th. Stay tuned for registration info.
Announcements
Jan 17
20102010 Oakland County CrossFit Games
Uncategorized No Comments » Congratulations to all the competitors today!!!!! Thank you all for your support!



Mens: 1st. Joe Degain
Woman’s: 1st. Carey Fortunate*

**** We made a mistake calculating the results at the event, after review of the scores the winner is *Carey Fortunate* by 1 point. We are very sorry for the confusion and mistake. ****Posted by Matt .Jan 13
2010OCCF GAMES – WOD’S
Uncategorized 1 Comment » WOD #1 – TOWER OF POWER

1 min of Deadlifts at 200 / 135 lbs (1pt for each rep) – 2 min rest

1 min of Deadlifts at 225 / 155 lbs (3 pts for each rep) – 2 min rest

1 min of Deadlifts at 250 / 175 lbs (5 pts for each rep) - 2 min rest

1 min of Deadlifts at 275 / 195 lbs (7 pts for each rep) – 2 min rest

[B]16th place - 15 reps on each level except the last. 14 reps. [/B]

WOD #2 – Triplet

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Cleans (from the floor) (135 / 95)

Chin over bar pull-ups

Kettelbell Swings (53 lbs / 35 lbs)

[B]11:32 I think - 4th place[/B]

WOD # 3: ”Karen”

150 Wall Balls for time: 20 # men / 14# women

[B]6:17 - Big PR. 3rd place[/B]

Great day! Had a blast! All of our athletes did a great job. Deads are still a weakness but, I felt okay on them.

Also - I tied for 5th place overall...with Vinny and another guy from our gym. Pretty cool! At least they didn't beat me!! :)

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;725910][B]01/17/10[/B]

OCCF Games!! FUN!!

.Oakland County CrossFit Games
Get ready to bring it Sunday January 17th. Stay tuned for registration info.
Announcements
Jan 17
20102010 Oakland County CrossFit Games
Uncategorized No Comments » Congratulations to all the competitors today!!!!! Thank you all for your support!



Mens: 1st. Joe Degain
Woman’s: 1st. Carey Fortunate*

**** We made a mistake calculating the results at the event, after review of the scores the winner is *Carey Fortunate* by 1 point. We are very sorry for the confusion and mistake. ****Posted by Matt .Jan 13
2010OCCF GAMES – WOD’S
Uncategorized 1 Comment » WOD #1 – TOWER OF POWER

1 min of Deadlifts at 200 / 135 lbs (1pt for each rep) – 2 min rest

1 min of Deadlifts at 225 / 155 lbs (3 pts for each rep) – 2 min rest

1 min of Deadlifts at 250 / 175 lbs (5 pts for each rep) - 2 min rest

1 min of Deadlifts at 275 / 195 lbs (7 pts for each rep) – 2 min rest

[B]16th place - 15 reps on each level except the last. 14 reps. [/B]

WOD #2 – Triplet

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Cleans (from the floor) (135 / 95)

Chin over bar pull-ups

Kettelbell Swings (53 lbs / 35 lbs)

[B]11:32 I think - 4th place[/B]

WOD # 3: ”Karen”

150 Wall Balls for time: 20 # men / 14# women

[B]6:17 - Big PR. 3rd place[/B]

Great day! Had a blast! All of our athletes did a great job. Deads are still a weakness but, I felt okay on them.

Also - I tied for 5th place overall...with Vinny and another guy from our gym. Pretty cool! At least they didn't beat me!! :)[/QUOTE]

Great work yesterday! I was really impressed. I just searched for that GHD and its not on there any more. The ad was pretty old (mid December) so maybe it disappeared from there automatically. I might put a wanted to buy ad up on there to see if the guy responds. Ideally if you wanted the GHD, I would buy the reverse hyper and we could probably get a good deal on both if we bought them at the same time. I will let you know if he gets back to me.

Any idea what place I finished in overall?

You sore today? I 'm not to bad, but I'm glad its a rest day for me. Quads and glutes mostly.

Keep up the good work!

Oh yeah.... PM me what address you want me to send a disc to. I got a few of your DLs on tape along with the first, middle, and last rounds of the triplet. Also my father-in-law got some pictures of you and some of your guys. I'll burn it all to disc. I might send me video of my 19 275lb DLs to HQ. Probably a long shot to get it posted, but I think my form looks pretty good throughout, so you never know.