Re: JD's CrossFit Chronicle
 

[B]12/26/09[/B]

21 HSPU
Run 400m
21 weighted pull-ups, 25#
15 HSPU
Run 400m
15 weighted pull-ups, 25#
9 HSPU
Run 400m
9 weighted pull-ups

18:09

This one sucked...Not only am I a bit 'heavy' right now due to holiday eating but I also pulled my left hamstring a bit trying to hold the 25# db between my leg. couldn't get the darn belt off of the tire so I kind of threw a tantrum...but Jim helped me out, and I switched to a belt with a kettlebell.

First set of pull-ups took forever. HSPU were still fairly easy even though I'm probably about 10 lbs heavier than where I want to be...

Re: JD's CrossFit Chronicle
 

[B]12/27/09[/B]

AMRAP in 20 mins

25 burpees
Bodyweight Backsquat, 15 reps - BW 170

5 rounds + 11 burpees...

I'm a bit heavier than 170 right now but I'm not going to adjust the weight up or down 5 or 10 lbs everytime I do one of these WOD's...Keep it at 170.

Re: JD's CrossFit Chronicle
 

[B]12/28/09[/B]

Active rest. I did the MCCF Warmup at powerhouse...then I did the Les Mills bodypump class. Just wanted to see what it was like - to get some persepective on other types of 'classes'.

good workout...not very hard except for their love of the 'static holds' on curls and stuff...

Also got yelled at for going below parallel on my squats :) 'Hips above the knees people!'...now hooold...2...3...and 4!

Re: JD's CrossFit Chronicle
 

[B]12/29/09[/B]

Press 1-1-1-1-1
135-145-155-165(F)160 (may have cheated a bit on this one)
Push press 3-3-3-3-3
135-145-155-165-175
Push Jerk 5-5-5-5-5
135-155-165-175-185(F) On the 5th Rep.

Should've checked my darn log before this one...could've gone a bit higher on the push press and might've been able to get a nice PR.

Re: JD's CrossFit Chronicle
 

[B]12/30/09[/B]

400M Walking Lunge - Warm-up, took garbage out :)

why didn't anybody warn me about this...well, I remember reading how it made some people pretty sore in some thread a while back but...

19:15 - on my street. People may think I'm insane.

Re: JD's CrossFit Chronicle
 

[B]12/31/09[/B]

AMRAP in 20 mins

15 Double unders
15 GHD Sit ups
15 Back extensions

8 rounds + 7 GHD sit ups.

Re: JD's CrossFit Chronicle
 

[B]01/02/10[/B]

Front Squat

7 - 95
5 - 135
3 - 185
3 - 205
3 - 225
3 - 250 (PR)
3 - 230

when I get a PR on these types of WOD's I'm just going to finish out with a bit lighter of a work set rather than stopping altogether.

Re: JD's CrossFit Chronicle
 

[B]01/03/09[/B]

'Linda'

DL 255
Bench 170
Clean 130 (Power)

Even though I'm probably a bit heavy now...I used 170 to see how much I improved over the winter.

I felt like crap today...little sleep...

I actually PR'd today.

19:05 Rx'd. Did all sets unbroken. Deadlifts felt really good.

Re: JD's CrossFit Chronicle
 

[B]01/04/10[/B]

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

41:20 Rx'd with my single crappy L-pull-ups. doing more than one just takes too much out of me.

Re: JD's CrossFit Chronicle
 

[B]01/06/10[/B]

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Um...okay. So here's what I did.

I did 15-9-12 because I screwed up
All 3 rounds I did the Thrusters as Rx'd
The first round of pull-ups I did the grab the wrist thing but didn't use any weight. They were super hard and killed my wrist.
Next round I did 25# weighted pull-ups
last round (the round of 12) I did dead hang.

21:38

Kind of a nightmare of a WOD but anyway...got my butt handed to me today. See you tomorrow!

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.

Re: JD's CrossFit Chronicle
 

[B]01/19/10[/B]


Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

1 round + 15 TGU's - Used a 40# DB. I was still a bit beat up and hadn't done them in a while so I went a bit lighter in weight.

Mini metcon @ TACOM - I'm running a class for free at an Army base down the road from the gym on Tuesday's and Thursday's. This was the workout I put the group through. They wanted to see what my time was...

21-15-9
Squats
Push-ups

1:21

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;726117]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?

[B]You sore today? [/B] 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.[/QUOTE]

I am today!!

Re: JD's CrossFit Chronicle
 

[B]01/20/10[/B]

Back squat

10 - 135
5 - 225
3 - 250
3 - 275
3 - 300 (PR)
3 - 305
3 - 275

Wasn't going to work out today as i was feelin a little beat up but I took a killer nap!! Only about 45 mins but I felt like a million bucks after.

Re: JD's CrossFit Chronicle
 

[B]01/21/10[/B]

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

26:24 Rx'd (Including the 'nose to floor' requirement)

Re: JD's CrossFit Chronicle
 

[B]01/22/10[/B]

Squat Clean

5 - 95
3 - 135
1 - 155
1 - 165
1 - 175
1 - 185
1 - 195 - PR tie
1 - 205 (miss) elbows
1 - 205 - PR

Happy...the 195 felt super light...

Re: JD's CrossFit Chronicle
 

[B]01/24/10[/B]

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Short on time so virtually no warm-up.

25:17 Rx'd...that was Hea-vy!

Re: JD's CrossFit Chronicle
 

[B]01/27/10[/B]

Phew!! After almost 3 days of 'dying from the inside out' due to food poisioning - which I originally thought was the flu. I actually made it back to the box today.

I barely had enough energy to do the MCCF warmup but, that's all I wanted to accomplish.

What a nightmare. Lost 10 pounds in 2 and a half days...

Re: JD's CrossFit Chronicle
 

[B]01/28/10[/B]

Did our intro 1 WOD - Added some weight and there you have my Recovery WOD #2.

For time

25 Wallball

Then

12-9-6 reps

Kettlebell swing, 53#
Push Press, 95#
Front squat, 95#
SDLHP, 95#.

9:15

Feelin' better! Had an assesment an intro and the free class at tacom today...also ran all 4 classes at the box. Busy day!

Re: JD's CrossFit Chronicle
 

[B]01/29/10[/B]

Intro #2 WOD (Recover/rest WOD #3) back to normal on Sunday.

For time:
15 reps of the following (95# Barbell, 20# Medball)

Push Jerk
OHS
Push-up
Pull-up
GHD Sit-up
MBC
HPC
Thruster
Back extension
Burpee

10:38

Feel about 85-90%...

Re: JD's CrossFit Chronicle
 

[B]01/30/10[/B]

Okay...today was going to be a rest day but I felt good and needed to tweak my programming a bit so I could have next Monday as a rest day, so I went into the O-Lifting class. Ended up with a PR. I was pretty fired up...

Clean & Jerk

Based on BW % of 1 RM. Currently 200#

3 x 40%
2 x 50%
3 x 1 x 60%
2 x 1 x 75%
1 x 80%
1 x 85%

3 x 1 > 90%
Here's what I did (did 4 actually because the 205 felt pretty good...and actually tied my previous PR)

1 - 180
1 - 190
1 - 205
1 - 210 - PR

Re: JD's CrossFit Chronicle
 

I'll get that CD to you soon. I've been really busy at work.

Thought you might be interested in these though that I just saw on craigslist:

[url]http://detroit.craigslist.org/mcb/spo/1566107712.html[/url]

[url]http://detroit.craigslist.org/wyn/spo/1579810979.html[/url]

I can pickup the Plymouth ones for you if you're interested.

Re: JD's CrossFit Chronicle
 

[B]02/01/10[/B]

Di'Fran'ibeth (Heavy)

21 Deadlift, 255 (no sumo)
21 HSPU, Nose to floor
15 Squat clean, 155#
15 Ring dip, no kip
9 Thrusters, 115#
9 Pull-ups, C2B

10:15 Rx'd.

Deadlift was the hardest...and I accidentally dropped the last one from the top. Also, not sure if I did 14 or 15 squat cleans.

This was my first time going heavy in a metcon since I was sick last week. Felt 'okay' but not great.

*WOD not part of my regular programming but I wanted to see where I was against the other sectionals competitors at our box.

Re: JD's CrossFit Chronicle
 

[B]02/02/10[/B]

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

18:06 Rx'd

Re: JD's CrossFit Chronicle
 

[B]02/03/10[/B]

'Diane'

21-15-9

Deadlift, 225
HSPU

4:55 - PR. Pretty big PR for me...few things.
Was planning on doing traditional style but hammy didn't feel great, so I did sumo. Did the first set unbroken with a bit of a pause on rep 15.

didn't really warm up. Did the WOD right after the 5:30 class and didn't want to disrupt the 6:30 - also wanted people eggin' me on to hurry up!!

So, in regards to my CF goal of a 15 min combined 'Helen', 'Fran' and 'Diane' time here's where I stand.

Helen - 8:32
Fran - 3:47
Diane - 4:55

Currently - 17:14. I think I got it in me...Fresh on all 3 right around sectional/regional timeframe. Who knows. Hope my math is right.

Re: JD's CrossFit Chronicle
 

[B]02/05/10[/B]

Front squat

5 - 155
3 - 225
1 - 275
10 - 225 (miss) Too heavy. Got in 5 reps. Rack was tough.
1 - 260
20 - 135 Tough to figure out the weight here. I went low so I knew I could get in the full set. 155 might've been too much after I got done. Maybe have a few more #'s in me.
1 - 245
30 - 115

Rack position for the higher reps were the hardest. Different workout for sure. But a good one. I definitely 'feel it'.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;734382][B]02/03/10[/B]

'Diane'

21-15-9

Deadlift, 225
HSPU

4:55 - PR. Pretty big PR for me...few things.
Was planning on doing traditional style but hammy didn't feel great, so I did sumo. Did the first set unbroken with a bit of a pause on rep 15.

didn't really warm up. Did the WOD right after the 5:30 class and didn't want to disrupt the 6:30 - also wanted people eggin' me on to hurry up!!

So, in regards to my CF goal of a 15 min combined 'Helen', 'Fran' and 'Diane' time here's where I stand.

Helen - 8:32
Fran - 3:47
Diane - 4:55

Currently - 17:14. I think I got it in me...Fresh on all 3 right around sectional/regional timeframe. Who knows. Hope my math is right.[/QUOTE]

Wow! Good luck.

Re: JD's CrossFit Chronicle
 

[QUOTE=Laurie Smith;735375]Wow! Good luck.[/QUOTE]

Hey! Thanks Laurie!!

Love the sig...Cookies always help.

Re: JD's CrossFit Chronicle
 

[B]02/06/10[/B]

Ugh...what a nightmare.
I've been trying to do traditional deadlift more often because for whatever reason, I know that will be the standard in competition. I tweaked the back a little on the first rep and had to quit today. Sooo ****ed. I can do 275 for reps traditional but once the weight gets heavy, my form goes to crap. My 365 DL today looked like a vertical hip/back extension.

Heres my 'workout'

Tried that Deadlift 1-10-20-1-30

5 - 225
3 - 315
1 - 365
10 - 250 (Only did 5. Back didn't feel quite right)

Light set of sumo style

10 - 135. Didn't feel too bad. Just a little discomfort on my right side.

*Just went back and checked my log...and the 365 was a PR tie for my deadlift...and since it wasn't sumo I guess that's a good thing. Can't be all that bad.

Re: JD's CrossFit Chronicle
 

[B]02/07/10[/B]

Bench press

5 - 165
3 - 205
1 - 225 (kinda hard)
10 - 170 (not too bad)
1 - 210 (easy)
20 - 135 (perfect amount)
1 - 210 (easy)
30 - 105 (good amount...maybe a bit light)

Took notes on the loads because I never do bench...needed additional details.

Re: JD's CrossFit Chronicle
 

02/09/10

5 K Row

21:04

Didnt really know what to expect here...Guess I know what to expect when I do it aagain in 2 days...