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Jason David 12-24-2008 11:46 AM

Re: JD's CrossFit Chronicle

Did a different workout today...went light with the KB because I hadn't done one armed snatches with a KB before..

15 sec on 15 off for 12 mins.
R Arm snatch
12 in tire jump
L Arm snatch

417 reps.

Jason David 12-27-2008 12:39 PM

Re: JD's CrossFit Chronicle

'Mary' AMRAP in 20 minutes

5 Handstand pushups
10 Pistols
15 Pullups

8 rounds. Full ROM on all reps. Used the squat rack for balance on the pistols. Need to get those darn things down unassisted.

Jason David 12-28-2008 02:43 PM

Re: JD's CrossFit Chronicle

Was planning on doing deadlift and bench today...ran into more lower back issues with the deads so, just did bench. This starting to scare me/tick me off. I felt strong during the first 2 warmup sets then BOOM! Tightness and Pain. Not sure what the deal is but I had the same issue on 12/03 doing deadlifts.


10 - 135
7 - 185
5 - 235 (F)

Was planning on a 3x5.


10 - 95
7 - 135
5 - 155
3 - 185
3 - 195
3 - 200
3 - 200
3 - 200

overall a bad and disappointing day. need to get this lower back issue squared away.

Jason David 01-02-2009 12:23 PM

Re: JD's CrossFit Chronicle

Okay...I was going nuts sitting around not doing anything so I figured I had to do something today. I know I can't lift anything heavy yet...back still isn't right so I went for a light run for 40 minutes. wasn't too bad. Left knee is a bit sore but the pain isn't too bad.

Ran 40 minutes

My house to in between N Edgewood and S Edgewood back about 3 houses past mine. About 4 miles. It was a bit chilly but not too bad overall.

Tomorrow is a "pick your own workout" day at the affiliate...I think I may to 'Annie'.

Jason David 01-03-2009 02:19 PM

Re: JD's CrossFit Chronicle

Back still isn't right...we had 'benchmark day' at the affiliate today though. Almost everybody did 'grace' I wish I could've partaked (partook? partooked?) anyway. I wanted to do something that wasn't going to hurt my lower back so, I did 'annie'. Figured DU's are still a weakness.

Also - Insult to injury, hurt my darn ankle running yesterday, owell.



PR by over 3 minutes.

going to do shoulders tomorrow I think.

Jason David 01-04-2009 03:07 PM

Re: JD's CrossFit Chronicle

Wanted to do a strength day today but I'm still not ready to deadlift or do heavy squats. I went to globo - I only have about 3 weeks left in my membership there. Here's what I did.

MCCF Warmup

Few double unders.

OHS Practice, Just hadn't done them in a while and wanted to work on form.

5 x 65
10 x 95

10 - 45
7 - 65
5 - 95
5 - 115
5 - 120
5 - 125
5 - 125

Weighted Chins
Never done these, and i feel that my chins are a bit neglected.

7 - deadhang
3 - 20#
3 - 20
3 - 20
3 - 20
3 - 20 (F)

Snatch practice...

Just for fun
from the hang
5 x 45
5 x 65
5 x 85

Good day. Back wasn't too bad.

Jason David 01-06-2009 06:02 PM

Re: JD's CrossFit Chronicle

Still not able to do a 'lower body' heavy day. Still worried about my back.

I did 'Angie' today...

Not as good as I expected but I knocked a few minutes off my time.


100 Pullups
100 Pushups
100 situps
100 squats


Jason David 01-07-2009 11:25 AM

Re: JD's CrossFit Chronicle


Thrusters 75#
Hang Power Clean 75#
Ring dips

Welp! found another weakness! I actually never did ring dips in a workout so, shame on me!


The ROM on the last few dips of each set were very ugly. Probably only moved a few inches. I also don't know how to kip those.

Jason David 01-08-2009 08:33 AM

Re: JD's CrossFit Chronicle

First semi heavy day in a while. I didn't want to push it with my knees and back issues. Plus I haven't slept well in 3 days...and I'm still destroyed from Angie...Okay, enough crying.

Front Squat

10 - 92
7 - 132
3 - 162
3 - 182
3 - 182
3 - 192
3 - 192

Felt okay. Looking forward to rest day tomorrow.

Sean Dunston 01-09-2009 01:18 PM

Re: JD's CrossFit Chronicle

Nice work I'm seeing here... took me a while to get through reading a bunch of your WODs.

Hope you figure out the back/dead lift issue.

Ring dips are a weakness of mine too.

Funny you just did Angie. We've got that scheduled for our Affiliate WOD on Sunday. Of course - I can't do the squats (which take me the least amount of time anyway), and since I got a huge rip in my hand from yesterday's WOD, I likely won't be doing pull ups either. Oh well.

Keep up the good work!

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