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

Jason David 06-06-2009 02:14 PM

Re: JD's CrossFit Chronicle
 
[B]06/06/09[/B]

Went to the Oakland County CrossFit grand opening today. Had a nice team WOD with some pushups, squats and box jumps with 400 m run bookends.

Did some Oly practice and muscle ups as well. Seemed like a bit of an active rest day...

Jason David 06-07-2009 04:43 PM

Re: JD's CrossFit Chronicle
 
[B]06/07/09[/B]

Swapped WOD's today with tomorrow (CFT) due to convenience...

Ran about 3.5 miles...30:42

Not 100% sure on the distance but it's pretty close.

Mike Bishop 06-08-2009 09:08 AM

Re: JD's CrossFit Chronicle
 
Great read from your gym. I saw it on the affiliate page.

Jason David 06-08-2009 12:55 PM

Re: JD's CrossFit Chronicle
 
[QUOTE=Mike Bishop;604037]Great read from your gym. I saw it on the affiliate page.[/QUOTE]

Cool! Thanks Mike!

Jason David 06-08-2009 07:55 PM

Re: JD's CrossFit Chronicle
 
[B]06/08/09[/B]

'CrossFit Total'

I know this was going to be ugly...didn't think it would be that ugly but anyway.

I also wasn't super aggressive either. this was my first real 'strength' type of day since the regional.

Backsquat - 295 - 300 (F) (Felt weak on the squat and stopped there)
Press - 145 - 155 - 161 (F)
Deadlift 275 - 295 - 305 (F)

I'm really looking forward to the next total...

Sean Dunston 06-09-2009 08:13 AM

Re: JD's CrossFit Chronicle
 
I feel ya, Jason.
Our affiliate is doing a Total on Saturday.
I have done 2 WODs this week - first week back in 4 months.
The way I feel right now, I will be happy to see anything close to 800# on Saturday.

The good news is, we will be having a BBQ and screening [I]Every Second Counts[/I] after the Total.

Jason David 06-09-2009 04:04 PM

Re: JD's CrossFit Chronicle
 
[B]06/09/09[/B]

Went to HyperFit today to run class. Wanted to get some different eyes on me and to get some feedback from other trainers.

thanks to Mike and Doug for welcoming me in!

Also participated in the group WOD prior to runnin the class.

5 rounds for time of;

15 Power Snatch, 95#
400 M run

18:51.

Also did front squats

3x4 (was supposed to be 3x7 but I wasn't feeling it and time was a bit short)

3 - 135
3 - 165
3 - 185
3 - 195

Jason David 06-10-2009 06:20 AM

Re: JD's CrossFit Chronicle
 
06/10/09

Did Barbara today for the first time ever...

5 rounds for time. Rest 3 minutes between each round.

20 pullups
30 pushups
40 situps
50 squats

1. 3:48
2. 4:48
3. 5:59
4. 6:35
5. 6:20

Mike Bishop 06-10-2009 09:19 AM

Re: JD's CrossFit Chronicle
 
Barbara is a terrible terrible nasty WOD, maybe thats why we love her? Those are good splits.

You looking to go get your level 2 cert?

Jason David 06-10-2009 09:45 AM

Re: JD's CrossFit Chronicle
 
Posted this in my testimonial log as well...this is my story for the affiliate blog that ran today.

[url]http://www.crossfit.com/cf-affiliates/2009/06/wednesday_090610.html#more[/url] wfs

Jason David 06-11-2009 05:59 AM

Re: JD's CrossFit Chronicle
 
[B]06/11/09[/B]

Thrusters
5 - 95
3 - 135
1 - 155
1 - 165
1 - 170
1 - 175
1 - 180
1 - 182 (PR)
1 - 185

Nice strength PR going onto 3 rest days (NASCAR Weekend). didn't expect that!

Jason David 06-15-2009 01:21 PM

Re: JD's CrossFit Chronicle
 
30 Muscle-ups for time

10:32 PR by over 3 minutes.

felt really good today for some reason...don't know why. Maybe the white potatoes from yesterday??

Jason David 06-16-2009 06:34 AM

Re: JD's CrossFit Chronicle
 
[B]06/16/09[/B]

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30:04

Jason David 06-17-2009 06:44 AM

Re: JD's CrossFit Chronicle
 
[B]06/17/09[/B]

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

19:04 Rx'd

Jason David 06-18-2009 08:17 AM

Re: JD's CrossFit Chronicle
 
[B]06/18/09[/B]

Overhead squat

10 - 95
7 - 115
5 - 135
5 - 145
5 - 155
5 - 170 (PR) Bodyweight is about this right now...
5 - 180 (F) Got 3...didn't attempt #4. Got the 3rd rep up then dumped it.

Jason David 06-19-2009 06:44 AM

Re: JD's CrossFit Chronicle
 
[B]06/19/09[/B]

For time

Run 800m
40 L pull-ups
Run 800m
40 Strict pull-ups
Run 800m
40 Kipping pull-ups

31:35 Rx'd

Went way to far on the first run...

Sean Dunston 06-19-2009 11:44 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;609556][B]06/18/09[/B]

Overhead squat

10 - 95
7 - 115
5 - 135
5 - 145
5 - 155
5 - 170 (PR) Bodyweight is about this right now...
5 - 180 (F) Got 3...didn't attempt #4. Got the 3rd rep up then dumped it.[/QUOTE]

Cripes!!!!
You are my knew idol.
OHS is by far my worst move - I got 1 rep for 110# the other night... :o

Nice work!

:highfive:

Jason David 06-22-2009 02:52 PM

Re: JD's CrossFit Chronicle
 
06/22/09

10 - 135
5 - 225
1 - 275
1 - 295
1 - 315
1 - 325 (F) didn't budge.
1 - 315
1 - 315 (F)
1 - 295

still getting back to normal DL #'s...First time really goi g heavy for me since regionals...My deadlift is sooo weak..

Jason David 06-23-2009 09:43 AM

Re: JD's CrossFit Chronicle
 
[B]06/23/09[/B]

'Lynne' - BW 170

Bench Pull-ups
1.12 25
2. 9 16
3. 7 13
4. 5 12
5. 6 15

39 81 - 120 total - PR by 8 reps.

Thought I would've done better...not sure what my rest periods were last time but this time I did :30 between bench and pullups and 3 minutes between rounds.

Jason David 06-24-2009 06:00 AM

Re: JD's CrossFit Chronicle
 
06/24/09

5 rounds for time

75# thrusters, 21 reps
21 double unders

14:18

Sean Dunston 06-24-2009 09:09 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;608300][B]06/16/09[/B]

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30:04[/QUOTE]

Nice work on this, by the way.
I have never done Kelly, but CFA did it as the WOD yesterday (my rest day) - and we capped it at a 40 minute limit. The fact that you did it in 30:04 speaks volumes to how well you did!

:highfive:

Jason David 06-26-2009 08:04 AM

Re: JD's CrossFit Chronicle
 
[B]06/25/09[/B]

'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.

Jason David 06-27-2009 08:50 AM

Re: JD's CrossFit Chronicle
 
[B]06/27/09[/B]

Back squat

7 - 135
5 - 185
3 - 225
1 - 255
1 - 275
1 - 295
1 - 305 (F)
1 - 295 (F)
1 - 275
1 - 275

I seem to have lost my 300+ lb backsquat. Before the regionals I maxed out at 325...Can't even hit 300 now and its starting to bother me.

When will my strenght return??!!

Jason David 06-28-2009 09:42 AM

Re: JD's CrossFit Chronicle
 
[B]06/28/09[/B]

AMRAP in 20 minutes

115# Hang power clean, 15 reps
12 Ring dips
21 Situps

6 rounds + HPC Rx'd.

Jason David 06-30-2009 06:56 AM

Re: JD's CrossFit Chronicle
 
[B]06/30/09[/B]

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

12:42 Rx'd.
Did all of the pull-ups straight through except for the round of 12.

Just wondering how those squats are going to feel tomorrow for 'Nasty Girls'.

Jason David 07-01-2009 06:07 AM

Re: JD's CrossFit Chronicle
 
[B]07/01/09[/B]

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

14:55. RX'd.

Personal Worst by over a minute. Few thoughts as to why. Yesterday's WOD and the fact that I've packed on a few pounds since the last time I did it. I just didn't have it on the muscle-ups today and the thing with those are, you just can't fight through it...because the misses hurt the shoulder and elbow too much.

A bit surprised though as I had a PR 30 muscle-ups for time a few weeks ago. Owell...

Tamara Cohen 07-01-2009 10:48 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;616270]Just wondering how those squats are going to feel tomorrow for 'Nasty Girls'.[/QUOTE]

Jason, my quads were hurting for you before you even posted today's results. I still can't decide which is worse torture for me - running or walking lunges. I think running while I'm doing it and walking lunges the next day!

Jason David 07-02-2009 03:27 PM

Re: JD's CrossFit Chronicle
 
[B]07/02/09[/B]

5 K

26:19. Not exact on the distance...It's pretty close according to google maps..

Jason David 07-04-2009 10:04 AM

Re: JD's CrossFit Chronicle
 
[B]07/04/09[/B]

Hang Power Snatch

3 - 65
1 - 85
1 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145 (F)
1 - 145 (F)
1 - 145 (PR) It was ugly and I took about 2 or 3 steps forward but I'm counting it.
1 - 145 (F)

Wasn't going to do the Group WOD today because I had to run the class and am still trying to follow main page as close as possible but one of our members came in late because he had a flat tire. I did the workout with him for support - plus had a few people hangin' around to keep an eye on form etc..

WOD
'Grelen'
3 rounds for time of:

400m Run
21 KB swings 1.5 pood
12 Pullups
10 Clean & Jerk 135

14:33 Rx'd.

Vinny's time was 14:35. Any time I PR an O-lift or beat Vinny its been a good day for me. :)

Jason David 07-05-2009 10:05 AM

Re: JD's CrossFit Chronicle
 
[B]07/05/09[/B]

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

15:30 Rx'd

Jason David 07-06-2009 07:10 PM

Re: JD's CrossFit Chronicle
 
[B]07/06/09[/B]

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

3 rounds + 3 HSPU RX'd. :)

Never have I underestimated a WOD more than this one. I can't believe how hard the 1st HSPU of the 2nd round was!

I thought for sure 7-8 rounds wouldn't be a problem.

Live and learn...

Jason David 07-08-2009 08:40 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;585679][B]05/10/09[/B]

Did that crazy pull-up workout from the mainsite. I was trying to figure out how to scale it and erred on the side of doing 10 rounds with all 3 components rather than 1 or 2 rounds rx'd on not doing any weighted pullups but doing 150.

Here's what I did.

10 rounds for time:

2 weighted pullups 25#/15#
3 deadhang pullups
7 kipping

Stayed on the bar for every round.

Used 25 for the 1st 5 rounds and 15 for the 2nd 5.

(Grip went away quicker than anything else on this one)

My time:
29:14

P.S. I find that I wiggle a little on the deadhang and weighted pullups. That's probably a tiny 'kip' that I need to get rid of.

also..I like the word 'jettison' and look forward to the next time that I can 'jettison' something. :-)[/QUOTE]

Did this one again today. Here's how it went.

The first 5 rounds I did

3 weighted
4 Dead hang
7 kipping

After round 5 I did..

2 weighted
3 dead hang
7 kipping

for the first 4 rounds I used a 25# DB, for the next 3 used a 15# and for the last 3 5#.

Not sure if I increased work capacity or not but i have gained about 8 lb's since my last attempt at this..

Notes - Iffy ROM on the last 4 rounds. Also the 4th round with the DB.

My time was 28:00.

This is the ONLY workout I've had to scale since I started following mainpage about 3 months ago. I'm leanin' out a bit right now so we'll see for next time.

Jason David 07-09-2009 06:30 AM

Re: JD's CrossFit Chronicle
 
[B]07/09/09[/B]

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups (American Swings)

11:30 RX'd

Jason David 07-10-2009 06:07 AM

Re: JD's CrossFit Chronicle
 
[B]07/10/09[/B]

Front squat

10 - 95
5 - 135
3 - 165
3 - 185
3 - 205
3 - 225
3 - 235 - PR

Jason David 07-12-2009 11:39 AM

Re: JD's CrossFit Chronicle
 
[B]07/12/09[/B]

Long day today...did the Muddy Buddy ride and run with Tom from the gym today...it was fun. I didn't do as well as I liked but I'm a horrible runner and not very good on a bike either.

Vinny (One of the other owners from MCCF) and Zack finished on the podium...Vinny's pushing 40 so that was pretty cool.

Cara and Carey kicked but too...we actually had 4 teams from the box that gave this a shot. Pretty fun day.

Nice job everyone!!

Still felt like I had a bit in the tank so I went to the box and did today's WOD (For me)

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

Post rounds completed to comments.

9 Rounds + the thrusters - PR. Did all of the thursters and hpc straight through.

Jason David 07-13-2009 06:04 PM

Re: JD's CrossFit Chronicle
 
[B]07/13/09[/B]

'Nicole'

AMRAP in 20 mins.

400M run
Max pull-ups

6 full rounds plus the run in 21:20 (I started the last run because I was at 19 minutes) Didn't feel very good on the run today. Not sure why. Pull-ups felt okay.

22,18,15,14,13,13

Jason David 07-14-2009 08:23 AM

Re: JD's CrossFit Chronicle
 
[B]07/14/09[/B]

Two rounds of:
Right arm barbell push-press 12 reps 45# Barbell
Left arm deadlift 12 reps 115# Barbell
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Probably could've gone a bit heavier but my hand is jacked and left grip was bad for the DL.

Go heavy, run fast. Post time to completion and loads to comments.

28:14

Jason David 07-16-2009 07:24 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;604390][B]06/08/09[/B]

'CrossFit Total'

I know this was going to be ugly...didn't think it would be that ugly but anyway.

I also wasn't super aggressive either. this was my first real 'strength' type of day since the regional.

Backsquat - 295 - 300 (F) (Felt weak on the squat and stopped there)
Press - 145 - 155 - 161 (F)
Deadlift 275 - 295 - 305 (F)

I'm really looking forward to the next total...[/QUOTE]

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...

Jason David 07-17-2009 08:23 AM

Re: JD's CrossFit Chronicle
 
[B]07/17/09[/B]

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

42:50 Rx'd. tweaked the mid back a bit on the 2nd round of kettlebell swings but when I kept everything tight it felt okay.

Good job to the 'volunteers'/morons who came in to do this one with me...Vinny, John and Shawn - You guys all did a great job. Vinny (the old man) did it in 37 something.

Jason David 07-18-2009 02:44 PM

Re: JD's CrossFit Chronicle
 
[B]07/18/09[/B]

Run 10K

1:01:35. Really thought I was going to be under an hour. I probably went too far...:)

My house to the driveway of 625 Lakeshore and back. 2nd driveway past the Firestone house. I'm going to look for a pic an post it.


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