Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;501127][B]01/23/09[/B]

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

'Randy'

For time
75# sower snatch 75 reps

13:04[/QUOTE]

Did 'Randy' today again....

6:28! Must not have gone too hard last time...or something. didn't think I would cut my time in half!!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;628449]Did 'Randy' today again....

6:28! Must not have gone too hard last time...or something. didn't think I would cut my time in half!![/QUOTE]

yowza -- that is QUITE an improvement!

Nice work, Jason.

Re: JD's CrossFit Chronicle
 

Jason - just wanted to say following your log is a real inspiration for me, as a guy who started CF in a similar situation. awesome work and keep inspiring!

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Thanks Fellas!

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[B]07/21/09[/B]

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

34:52 Rx'd

Good Lord!!

Re: JD's CrossFit Chronicle
 

[B]07/22/09[/B]

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

135-145-150-155(F)-152
135-145-155-165-175(PR)
145-155-165-175(PR)-185(F) on 3rd rep

Re: JD's CrossFit Chronicle
 

[B]07/24/09[/B]

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

28:47 Rx'd

This one gave me jelly legs...

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[B]07/25/09[/B]

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

13 rounds RX'd

Jammed my wrist on a muscle-up on round 9 or so...that didn't feel good.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;600121][B]06/02/09[/B]

4 rounds for time:

400M run
50 squats

11:58. Was shooting to beat Jim's time of 11:56. Probably would've done it had I not gone a bit too far on the first round. Owell. I'll get him next time!![/QUOTE]

Did this one again today at home...

11:53 - PR Pretty beat up after this cycle. The front squat WOD from the other day beat me up pretty good...also had a (baseball) double-header today.

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[B]07/28/09[/B]

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Took a little different approach on this one today. Rather than scale the weight and reps to finish 10 rounds in under 30 minutes I wanted to do the full 15 pull-ups per round. Or at least attempt it and get through as many rounds as possible with no real time limit.

I started with a 20# dumbell. Did the first 4 rounds and on the 5th round I failed on the 3rd deadhang pull-up. Then I switched to a 10# dumbell. 6th round was okay but failed on the 3rd deadhang of the 7th round.

After that I switched to doing 8 deadhang or 'strict' pull-ups and 7 kipping. Made it through the 8th and 9th rounds (barely) and failed on the 3rd pullup of the last round.

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[B]07/29/09[/B]

5 rounds for time

30 GHD Situps
25 Back extensions

18:26 Rx'd

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[B]07/30/09[/B]

Thrusters

5 - 95
3 - 135
1 - 160
1 - 170
1 - 175
1 - 180
1 - 185 (F)
1 - 185 (Barely)
1 - 190 (F)

These seem to move sooo slooowly...

2 days off coming up...feel like I need it. Rest week in a few weeks.

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[B]08/01/09[/B]

Active rest - ran light 30 minutes up in Grand Haven...Just felt like doing something...

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'Nancy'
400 M run
15 Overhead squats, 95#

14:15 Rx'd

I was shooting for sub 14...last time I did 'Nancy' it was 115# in Ann Arbor...time was 14:30 but we used dynamax balls for depth. when I use a dynamax its actually easier for me. Owell...PR nonetheless...

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[B]08/03/09[/B]

10 - 65
7 - 95
5 - 135
3 - 155
1 - 165
1 - 175
1 - 185 (F)
1 - 185 (F)
1 - 180
1 - 182
1 - 185 (F)

My elbows are sloooww...

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[B]08/04/09[/B]

30 muscle-ups for tiime;

8:38 PR

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[QUOTE=Jason David;576530][B]04/28/09[/B]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I hate this workout...

30:16.

Tried not to kip at all on the K2E. And i started to panic towards the end doing the DU's...i was worried I would'nt beat my last time. ended up beating it by a minute.[/QUOTE]

Filthy 50 again today...

Felt great...back on baseline Zone again.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

26:24 Rx'd PR for me by over 3 minutes. Tried not to kip at all on the K2E. Easier said than done reps 25-50.

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[B]08/07/09[/B]

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!!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;637008][B]08/03/09[/B]

10 - 65
7 - 95
5 - 135
3 - 155
1 - 165
1 - 175
1 - 185 (F)
1 - 185 (F)
1 - 180
1 - 182
1 - 185 (F)

My elbows are sloooww...[/QUOTE]

Cleans I assume? Squat or Power?

I PM'ed Matt Diminico the other day to let him know I am finally going to get out to MCCF for a workout soon. Do you go out there most Saturdays?

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;639763]Cleans I assume? Squat or Power?

I PM'ed Matt Diminico the other day to let him know I am finally going to get out to MCCF for a workout soon. Do you go out there most Saturdays?[/QUOTE]

Darnit! These were hang power cleans...thanks for catching it...

Good to hear you are coming out! Looking forward to having you drop in.

Saturdays class times are 9:30 for the O-Lifting and 10:30 for the group class. This Saturday is 'Benchmark Saturday' where we allow our members to do the benchmark of their choosing..

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[B]08/08/09[/B]

Deadlift

10 - 95
5 - 135
3 - 225
1 - 275
1 - 295
1 - 315
1 - 325
1 - 335 (PR) Woohoo!
1 - 345 (F) didn't budge
1 - 340 Double BW!!

Good day...Good 3 days really. 3 PR's in a row!!

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[B]08/10/09[/B]

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

19:21 Rx'd - PR by about 4 minutes...ripped my left hand too...not happy about this becuase I have lynn tomorrow and have to go 5 in a row this week cause I'm going away this weekend.

Re: JD's CrossFit Chronicle
 

[B]08/11/09[/B]

I ripped my left hand pretty bad yesterday so kipping pull-ups would've been tough. I was going to still do kipping, making sure my grip was fingers only but at the last second I decided to do deadhangs instead. I'll probably alternate these when Lynne comes up from now on...

BW - 170

'Lynne'
BP PU
12 10
10 8
6 7
6 6
5 5

39 36 Total - 75

This got really tough...I rested :30 between bench and pull-up and 3 minutes between rounds.

My bench numbers stayed the same from last time...

Note: The first time I did this about a year ago...my total was 77 with Kipping pullups...BW was 195. What a difference a year makes.

Re: JD's CrossFit Chronicle
 

awesome work on the DL and DT! 2xBW is a big one! i can't wait to try DT...i've been dropping hints on that one lately.

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[B]08/12/09[/B]

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

11 rds + wall balls and GHD situps. Rx'd. (10' target)

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;642437][B]08/12/09[/B]

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

11 rds + wall balls and GHD situps. Rx'd. (10' target)[/QUOTE]

I like this... I might have to try this either later tonight or tomorrow.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;642600]I like this... I might have to try this either later tonight or tomorrow.[/QUOTE]

Wasn't too bad. I didn't really get out of breat but definitely slowed down towards the end. Not a bad one. I'll see how I feel tomorrow though.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;492529][B]01/13/09[/B]

'Cindy'

21 rounds + 5 pullups.

Paced myself, felt pretty good.[/QUOTE]

Did 'Cindy' today...

It's been a while. Not sure how much better I would've done had it not been on day 4 of a 5 day cycle but I'm pretty happy...

23 rounds + 5 pull-ups.

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[B]08/14/09[/B]

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

8 rounds + 6 PR but I've only done this one other time...7 + 5 back in October.

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10 K PR. 2nd 1/3 of the run was in a torrential downpour...shoes were soaked...feet destroyed. 59:22 anyway. Also Drank beers yasterday...was at NASCAR.

Notes...ran pose for a majority of the run but I reverted back to old form wit about a mile left because it felt like I was tearing up the balls of my feet because of the rain soaked shoes. also had to carry my wet shirt over half of the way. It also didn't feel like a good pace about halfway through because I wasn't winded at all.

Re: JD's CrossFit Chronicle
 

[B]08/18/09[/B]

Ankles and calves are destroyed from yesterday...didn't even feel right trying to warm up on the rower. I'm taking an exra rest day as a result...maybe 2.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;645889]10 K PR. 2nd 1/3 of the run was in a torrential downpour...shoes were soaked...feet destroyed. 59:22 anyway. Also Drank beers yasterday...was at NASCAR.

Notes...ran pose for a majority of the run but I reverted back to old form wit about a mile left because it felt like I was tearing up the balls of my feet because of the rain soaked shoes. also had to carry my wet shirt over half of the way. It also didn't feel like a good pace about halfway through because I wasn't winded at all.[/QUOTE]

Was this in Southeast michigan?

I hardly got any rain where I was.

I gotta say though, I love running in the rain, except for the fact that everything is so much heavier.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;646629]Was this in Southeast michigan?

I hardly got any rain where I was.

I gotta say though, I love running in the rain, except for the fact that everything is so much heavier.[/QUOTE]

Yep! I run along Lakeshore in Grosse Pointe...Rained cats and dogs for about 15 mins...didn't get a drop at my house though.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;646794]Yep! I run along Lakeshore in Grosse Pointe...Rained cats and dogs for about 15 mins...didn't get a drop at my house though.[/QUOTE]

I'm jealous of the view you must have on that route..... I run on the path along 275 a lot of the time. :ranting2:

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;646956]I'm jealous of the view you must have on that route..... I run on the path along 275 a lot of the time. :ranting2:[/QUOTE]

Yeah...it's pretty cool Art Van's house is huge!!

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08/22/09

tried to get back after it today...

did a half 'Nicole' still having trouble running though.

11:56
4 rds
25,19,15,14

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[B]08/23/09[/B]

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...

Re: JD's CrossFit Chronicle
 

[B]08/24/09[/B]

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

15:11 Rx'd

Funny how hard those movements get after the first 21 HSPU...

Re: JD's CrossFit Chronicle
 

[B]08/26/09[/B]

[B]08/26/09[/B]

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.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;652717][B]08/26/09[/B]

[B]08/26/09[/B]

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.[/QUOTE]

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?