JD's CrossFit Chronicle
 

Hi Everybody,
I'm going to start recording everything and wanted to start out with a tiny story.

I've been doing CF for about 4 months. I actually started working out August 1st of 2007.

Right around the time I started working out I was headed down the wrong road...drinking 5 days per week, smoking, chewing and eating horribly almost every meal. I had a Dr.'s appointment that kind of scared me. I had high BP, Triglycerides, cholesterol, borderline diabetic, and at 5 ft 7 in tall, weighing in at almost 250 I thought I had to make a change.

I think this log will help me stay on track as well as helping others that were in a similar situation as myself, stay positive and get on the road to better health.

I have a marginally athletic background, I wrestled in HS and played baseball but was never a "jock". I don't have a cool job that requires me to be in shape either. I just needed to do something different...forever.

With a family history of cancer (Mom) and pancreatitus (Dad) I felt that this needed to be a full lifestyle change and couldn't be a fad...I almost looked at it as if my life depended on it!

In addition to starting CrossFit I have quit smoking, limited drinking to 1 day per week (sometimes 2 and sometimes 0) depending on the circumstances. I'm eating a lot better and am currently reading the Zone book.

This evening I will post my workouts since April. I'm down about 50 lbs of fat since August of '07. In additon to CF I run at least one 5 K per week and when I don't make it to the affiliate I still go to globo and do skill work. I obtained my Level 1 cert in July and I'm having a blast!

I would also like to thank everybody at MotorCity CrossFit as well! What a great group!!

Thanks!
JD

Re: JD's CrossFit Chronicle
 

[B]1st Day of CrossFit - 04/19/08[/B]

1/2 Cindy Max rounds in 10 minutes
5 Pullup - jumping
10 pushups
15 squats

10 rounds

Not sure why the long layoff here...

[B]04/28/08 1/2 Cindy Max rounds in 10 minutes[/B]
5 pullup - jumping
10 Push-ups
15 Squats

11 rounds + 5 pullups and 7 push-ups

[B]05/01/08 [/B]

For Time
Run 400 M then 3 rounds of
12 Kb Swing 24 kg KB
7 OHS 52 lb bar

Didn't write down the time...DUH!!

[B]05/03/08[/B]

For Time
30 Wall ball
30 Push press 95 lb
10 Turkish Get up 12 lb KB alternating arms
20 hanging knees to elbows (roughly 50% to elbows)

8:55

Scheduled Week off - been going pretty hard for 4 mos prior to starting crossfit.

[B]05/12/08[/B]

Front Squat 1 RM 220 lbs

For time
91 lb power clean w Thrusters

5:30

[B]5/13/08[/B]

For Time
30 Push Jerk 95 lbs
30 Snatch 61 lbs

4:56

Re: JD's CrossFit Chronicle
 

[B]05/19/08[/B]

For points 2 minutes each of (30 sec rest between each)

Wall ball - 15 lb 50
Turkish get up x 5 50
Hanging knees to elbow 25
Thrusters 45 lb 37
KB swing 25 lb 53

215 total.

[B]5/21/08[/B]

Mini Bear complex. Through each for weight 5 x through each movement.

Power Clean
Front Squat
Thruster

85 - 95 - 105

[B]5/23/08[/B]

Linda Lite

10,9,8.....

DL 148 lbs
BP 152 lbs
Clean 95 lbs

17:21

(I remember thinking this would be my last visit)

[B]05/27/08[/B]

1/2 Murph

Run 800m
50 pullups
100 pushups
150 squats
run 800m

25:10

Note: No longer doing jumping pullups!!

Re: JD's CrossFit Chronicle
 

[B]5/28/08[/B]
Press

3-3-3-3-3
95, 115, 125, 135, 140

Cleaned weight to start

[B]5/29/08[/B]

1000m row 3:52

Grace 111 lbs
4:11

[B]6/3/08[/B]

CFT
Squat - 310
DL - 300
Press - 155

Total 765. This is where the deadlift got into my head because it was less than my squat. I felt like a freak!!

[B]6/5/08[/B]

Painstorm Lift 10,000 lbs overhead
Carry implement 800m

72.5 lb barbell 138 reps.

32:12

(I remember this sucking very much)

[B]6/10/08[/B]

Fight gone bad

Wall ball 15 lbs 23/20/16 59
SDHP 75 lbs 17/15/14 46
Box Jump 26/22/19 67
Push press 75 23/17/17 57
Row calories 11/9/11 31

260

[B]06/12/08[/B]

Cindy - My first "Girl" as Rx'd

14 rounds + 5 pullups, 10 pushups and 5 squats

Re: JD's CrossFit Chronicle
 

[B]06/18/08[/B]

Fran
21-15-9
95 lb thrusters
Pullups

11:38 as Rx'd

1 mile run 7:39 (did this before fran)

[B]6/19/08[/B]

3 rounds for time
10 turkish get ups 25 lb kb alternating hands
10 hanging knees to elbows (1/2 were good)
10 dips
10 deadlift 165 lbs

14:16

[B]06/24/08[/B]

50 burpees
400m farmers walk (50 lb db's)
50 DU's 15 misses 205 singles
400m waiters carry (50 lb)
50 burpees

27:42

My introduction to burpees!!!

[B]6/26/08[/B]

Clean or Power clean for weight

5-3-3-1-1-1-1-1

140-150-155-165-170miss-170-172miss-172miss-172

[B]07/01/08[/B]

3 minute rounds 1 minute break for points

Box jump reps/2 26
Pullups reps 38
DB burpees reps x 3 60
DU's or single /10 (180) 18
OHS 65 lbs 42

184 total

Re: JD's CrossFit Chronicle
 

[B]7/2/08[/B]

10-5-3-1-1-1

OHS
65-95-115-135-145-165-180

DL
126-216-246-266-296-306(barely)306 (miss)

[B]7/03/08[/B]

Bear complex 5 sets 7 reps
For weight

Power clean
push press
back squat
Push press

65-85-95-105-120 (we argued on whether or not i did 6 or 7 on the last one...i think it was 7:))

[B]7/12 and 7/13 were workouts completed at the VA Beach cert[/B]

7/12 - Tabata squats down rest score - 11

Fran - 10 MINUTES!!! John Grison didn't count my first three thrusters though and didn't count my last pullup...but I figure it was close enough!!

7/13

15 minutes AMRAP
15 20lb Med ball cleans
15 pushups

7 rounds + 12 MBC

[B]7/16/08[/B]

Sissy test

Burpee with overhead clap and 50 lb KB Swing

Burpee 50 Lb dumbell swing
15 1
14 2
. .
. .
. .
1 15

24:41

Re: JD's CrossFit Chronicle
 

[B]7/17/08[/B]

Deadlift 5-5-5-5-5
Pullups Deadhang 5-5-5-5-5

Deadlift
244-254-260-260-260miss(2)

Pullup
5 red band
4 3/4 redband
5 blue band + 8 lb vest
5 blue band + 8 lb vest
1 dead hang no band

I prefer the kipping variety...

[B]07/19/08[/B]

Mary AMRAP in 20 mins.
5 HSPU
10 Pistols
15 pullups

5 rounds + Pistols and 5 pullups.

[B]7/21/08[/B]

Nancy

5 rounds for time
Run 400m
95 lb OHS

20:45. Did this at globo...found out on my 5 round when I had to change treadmills that I was actually running a bit down hill. Ugh..

[B]07/22/08[/B]

15-11-7

Snatch 75 lbs
Hanging knees to elbows
OHS 75 lbs
Wheel rollouts
Thrusters 75 lbs

16:41

[B]07/23/08[/B]

Clean
10-5-3-1-1-1-1-1

95-152-158-168-173-178miss

Re: JD's CrossFit Chronicle
 

[B]07/24/08[/B]

Jackie

1000m row
50 thrusters 45 lb
30 pullups

10:04

[B]07/28/08[/B]

Angie

100 pullups
100 Pushups
100 situps - 1/2 anchored 1/2 not anchored. I couldn't tell the difference actually
100 squats

27:01

[B]7/29/08[/B]

Diane

21-15-9
DL 180 lbs
HSPU

8:15

[B]07/30/08[/B]

15-12-9

30 lb db's

R-arm DB hang snatch
L-arm DB hang snatch
2x full squat clean (30, 24, 18)
R-arm OHS
L-arm OHS

24:51

[B]08/02/08[/B]

5x500m row

1. 1:53.5
2. 1:49.9
3. 1:51.1
4. 1:50.6
5. 1:45.9 - don't know what came over me here...

Re: JD's CrossFit Chronicle
 

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

Back squat

10-5-3-1-1-1-1-1

155-221-245-275-295-310miss-310-315

[B]08/05/08[/B]

For time

Run 800m
15 burpee pullups
Run 800m
15 burpee pullups
run 800m

15:30

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

Lynne

30 sec rest between bp and pu. 3 min rest between rounds

BW 195

bp pu
1. 5 12
2. 6 12
3. 5 10
4. 4 8
5. 4 11

tot 24 53

Ran 400m for time today too...1:27.

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

Helen

3 rounds for time
run 400m
21 kb swings 24 kg
12 pullups

11:42. I'll have to admit...i was excited to do this one finally. Made it through all kb rounds without stopping.

Re: JD's CrossFit Chronicle
 

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

Form work - Snatch

3-3-3-3-3-3-3-3-3-3

75 lbs.

Okay! All caught up!

Re: JD's CrossFit Chronicle
 

08/13/08

Push Jerk - for weight. Kind of a contest at the affiliate. Most weight wins.

Sets Reps Weight
1 10 130
2 5 150
3 5 170
4 3 190 miss
5 3 190
6 2 200 miss
7 1 200 miss

Very frustrating...I feel like the technique goes completely away once the weight goes up. I have no jerk. Max weight is almost a push press.

Re: JD's CrossFit Chronicle
 

Wanted to add this for reference.

Bodyweight starting in August of '07 with roughly 45% bf

Weight is 1st of the month every month.

Aug - 247.5
Sep - 239
Oct - 236
Nov - 230.5
Dec - 230
Jan - 228.5
Feb - 220
Mar - 213
Apr - 213
Start Crossfit
May - 207.5
June - 203
July - 203
Aug - 197.5

Re: JD's CrossFit Chronicle
 

[B]08/15/08[/B]

Fight Gone Bad

I guess doing Push Jerks yesterday didn't help...but hey! At least I didn't go down!!

Box Jump 20/25/20
SDHP 25/17/15 - 15 lb. We don't have a 20...but the 15 is lopsided so...
WallBall 22/18/12
Push Press 18/15/14
Row 12/12/12

267

Re: JD's CrossFit Chronicle
 

[quote=Jason David;374924]Wanted to add this for reference.

Bodyweight starting in August of '07 with roughly 45% bf

Weight is 1st of the month every month.

Aug - 247.5
Sep - 239
Oct - 236
Nov - 230.5
Dec - 230
Jan - 228.5
Feb - 220
Mar - 213
Apr - 213
Start Crossfit
May - 207.5
June - 203
July - 203
Aug - 197.5[/quote]
Congratulations on your incredible results!! 100 lbs in a year! WOW!!

Re: JD's CrossFit Chronicle
 

[B]08/15/08[/B]

I wasn't keeping track of my running but I figure what the heck...since I'm tracking everything.

I usually go pretty easy...either light for 40 mins or 5 K in about 35 depending on my mood. My goal isn't to "increase my running time" but more just to have active rest days...

Run

40 Mins

My house to 921 Lakeshore and back.

Re: JD's CrossFit Chronicle
 

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

Wasn't planning on working out today...needed to recover from a long NASCAR weekend but...Nobody showed up to the class so Matt (Affiliate) and I did the workout together...I saw the instructors do this in VA Beach...looked 'fun'!

I scaled it down to 95# from 135"

Try it if you ever get bored...

5 Rounds for time 95#

15 Deadlift
12 Hang clean
9 Front Squat
6 Push Jerk

16:50

Re: JD's CrossFit Chronicle
 

[B]08/19/08[/B]

Ran 40 mins (light jog)

My house to the corner of Lakeshore and Moorville or Moorview or something back to Alice and Doremus

Was super tired felt a few cramps and my legs were tight from yesterday.

Re: JD's CrossFit Chronicle
 

WOW Jason! 50 pounds and some change is a LOT of weight to lose! Congrats!

Re: JD's CrossFit Chronicle
 

[QUOTE=Vanessa Pierce;379661]WOW Jason! 50 pounds and some change is a LOT of weight to lose! Congrats![/QUOTE]

Thanks Vanessa! Long ways to go but I'm gonna stay after it!

Re: JD's CrossFit Chronicle
 

[B]08/20/08[/B]

3 rounds for time

9 reps 135# Clean

7 weighted deadhang Pullups - 25 lbs (I scaled it to 3 non weighted deadhangs and 4 with the little red rubber thing)

5 135# Thrusters

Run 400 M

15:20

*Note 135# thrusters are annoying!

Re: JD's CrossFit Chronicle
 

[B]08/21/08[/B]

Sprint Drills...or Sprints and Whatnot

10 Sec Sprint followed by a bodyweight exercise but start the next sprint right at 90 sec's looked like this

Start Sprint 10 s
30 Squats
1:30 Sprint 10 s
25 situps
3:00 Sprint 10 s
20 pushups
4:30 Sprint 10 s
10 burpees
6:00 Sprint 10 s
10 burpees
7:30 Sprint 10 s
20 pushups
9:00 Sprint 10 s
25 situps
10:30 Sprint 10 s
30 squats
12:00 Sprint 10 s

Went from the sidewalk to the fence. Back to the sidewalk and halfway between pitchers mound and 2nd base on the diamond. I started right next to the tree.

Total was 502 meters...just google earthed it...

Note - this was a great workout but humbling because we did it with a D1 level sprinter!!! Brandon who is a machine.

Re: JD's CrossFit Chronicle
 

Dl
10 - 95
10 - 135
10 - 185
5 - 205
5 - 225
3 - 245
3 - 275

Re: JD's CrossFit Chronicle
 

[B]08/25/08[/B]

Run 40 mins.

Went very light today...was rough due to my horrifyingly bad dinner and breakfast.

My house to just before Art Vans house back to 22900...

Re: JD's CrossFit Chronicle
 

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

Didn't get to work out yesterday...Ahhh yes...Awesome when the water heater goes out!!

Anywho! Odd workout today...

Run 1 mile. (It was about 1900 meters because Vinny went too far but I wanted to be fair so i went too far as well)
Virtual Shovel 1000 lbs (barbell with 25# on the end)
Brick shot put 5 hits
Rock throw 5 hits
10 uneven clean and jerk with the barbell and 25 pound plate alternate hands 5 on each side
Carry barbell to fence and back about 150 meters

16:46

All i did was play baseball my entire life and couldn't throw the rocks or bricks to save my life!!

Re: JD's CrossFit Chronicle
 

[B]08/27/08[/B]

5 rounds for time

9 95# Thrusters
5 95# Snatch

9:03

Re: JD's CrossFit Chronicle
 

[B]08/28/08[/B]

Yesterday's main site WOD...didn't know that Matt was going to throw a little wrinkle in it as seen below. I feel pretty good about my time though and it was the first time I've done GHD situps in a workout.

30 HSPU
40 Pullups
50 KB Swings 1.5 pood
60 Situps - 1st 30 were GHD - Then unanchored.
70 Burpees

23:08.

Re: JD's CrossFit Chronicle
 

[B]08/30/08[/B]

Weighed myself this morning after workout 192.5

Front Squat

10 - 95#
10 - 115#
10 - 135
10 - 145
10 - 155
10 - 165
10 - 175

Weighted pullups - wasn't planning on this but nobody showed up for class so...

1 - 8#
1 - 11#
1 - 13.5
1 - 16
1 - 18.5
1 - 21
1 - 21

Might not seem like a lot but last time i did this workout about a month ago I couldn't do 1 deadhang!! Woohoo for me!!

Re: JD's CrossFit Chronicle
 

[B]08/31/08[/B]

From my desk with a peanut butter cup flurry w/ swirl ice-cream!!!

For time
4 rounds
400 M run
rest 2 minutes

1 - 1:36
2 - 1:36
3 - 1:38
4 - 1:40

Start 8:45
End 8::57:30

Total time - 12:30.

Re: JD's CrossFit Chronicle
 

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

After a scheduled off week (6 days) back after it. I eased into it with a light run that i was going to do mid week....but I changed my mind to let my hip heal up.

Run 40 mins.
My house to Moorland rd. Across Malvern. Walked home

Re: JD's CrossFit Chronicle
 

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

AMRAP in 15 mins

115# Clean - 7 reps
Pushups - 15 reps

8 rounds

Felt good!

Re: JD's CrossFit Chronicle
 

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

UNREAL!!! LOOK AT MY LAST SET!!!

I felt like everything was failing - My grip, my legs, my brain...I saw stars!!! Couldn't get that last one out. How horrible!! This workout will be in my nightmares!

Dreadlift

10 - 135
10 - 155
10 - 175
10 - 195
10 - 215
10 - 225
9 - 225 [SIZE="7"][COLOR="Red"]9[/COLOR][/SIZE]!!!!!

Re: JD's CrossFit Chronicle
 

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

2 minutes each
1 minute rest between each exercise

for reps

Push Press 95# 34
GHD Raise 36
Deadhang Pullup 14
HSPU 16
GHD Situps 24
OHS 95# 20
Big box jump 36" 16

Total 160

Kind of sluggish...4th day in a row.

See you tomorrow!!

Re: JD's CrossFit Chronicle
 

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

Never forget! God Bless America

'Joshie'

We did this at the affiliate but had to scale...because of the fact that we are human.

We did

30# dumbell snatch 21 reps R-arm
21 Pullups
30 s L-hang
30# dumbell snatch 21 reps L-arm
21 Pullups
30 s L-hang

3 rounds for time.

We didn't go down into a full squat...Just from ground to overhead with the db's.

It was hard...Here's proof.

[B]36:48!![/B]

Re: JD's CrossFit Chronicle
 

[B]09/13/08[/B]

Wasn't planning on working out today...

Tabata silliness -

Squats - 17
Box jump - 8 (18")
Squat Jumps - 8

Re: JD's CrossFit Chronicle
 

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

Active rest:

5 K on the treadmill

29:45

Went easy...

Re: JD's CrossFit Chronicle
 

[B]09/16/08[/B]

'Grace'

Clean and Jerk 135#
30 Reps

4:50

I'm very happy with this time...last time I did Grace it was scaled to 111# and took me 4:11.

Re: JD's CrossFit Chronicle
 

[B]09/17/08[/B]

CrossFit Total - 767...only up 2 pounds from last time.

Squat 1. 277
2. 292
3. 317 - Miss

Press 1. 132
2. 152
3. 154 - Miss

DL 1. 290
2. 310
3. 323 - PR (Rounded back and all!)

I could've planned out my squat better...PR is about 315...but overall I'm just happy that I went up in my deadlift. From 300 last cft

Re: JD's CrossFit Chronicle
 

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

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

4 rounds + 1 PC
3 rds + 5 squats
3 rds + 5 squats
3 rds + pushups
3 rds + 5 squats

Re: JD's CrossFit Chronicle
 

[B]09/20/08[/B]

Back squat

10 - 135
7 - 185
5 - 225
5 - 245
5 - 255
5 - 260
5 - 260

Re: JD's CrossFit Chronicle
 

[B]09/21/08[/B]

Tabata sprints

20/10

Made it about 900 yds. Got crossed up on the numbers...thought i was done at 7.