Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;809303][B]07/07/10[/B]

Box squats

5 - 155
5 - 185
5 - 205
5 - 225
5 - 245

Hope I'm doing these right...[/QUOTE]

How are you doing them, Jason?
They are NOT touch-and-go squats. These are power moves to help you to not get stuck "in the hole" when you are doing heavy back squats.

I like to have the box in a "diamond" beneath me - edges pointing north/south with your front/back and the east/west corners in line with your shoulders. Does that make sense?

Get your feet wide and close to the box's east/west corners, with the north corner between your legs, then pull yourself down into your squat until you literally sit on the box. While on the box, your knees should be almost directly over your ankles, as they would be when you are standing, not in line with your toes as they would be at the bottom of a squat. The power move comes from driving those heels into the ground and really using your hips to bring your *** up off the box. This should be an explosive move off the box.

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;810850]How are you doing them, Jason?
They are NOT touch-and-go squats. These are power moves to help you to not get stuck "in the hole" when you are doing heavy back squats.

I like to have the box in a "diamond" beneath me - edges pointing north/south with your front/back and the east/west corners in line with your shoulders. Does that make sense?

Get your feet wide and close to the box's east/west corners, with the north corner between your legs, then pull yourself down into your squat until you literally sit on the box. While on the box, your knees should be almost directly over your ankles, as they would be when you are standing, not in line with your toes as they would be at the bottom of a squat. The power move comes from driving those heels into the ground and really using your hips to bring your *** up off the box. This should be an explosive move off the box.[/QUOTE]

Thanks Sean,
I used a bench...

I think I probably could have been a bit more explosive. Might've 'rocked' a bit too much. I was basically concentrating on keeping my hamstrings working more than anything else.

I'll take your advice for sure! Thanks for the help.

Re: JD's CrossFit Chronicle
 

[B]07/14/10[/B]

'Erin'

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

14:46 Rx'd

I'm blown out from the last few days.

Re: JD's CrossFit Chronicle
 

[B]07/17/10[/B]

Oly
Snatch balance
65 - 3
1 - 95
1 - 115
1 - 135 (miss) essentially an OHS
1 - 135 (miss)
1 - 135 (miss)
1 - 115 (miss)
3 - 95
3 - 95

I reeeallly really suck at these. I have essentially a bodyweight power snatch and a 200# OHS. But I can't get myself under the bar. I will get good at these. This is officailly my weakness that I need to make my biiotch!

Warmup CrossFit golf.
Throw a medball around the building waiting it to stop and then throwing it into the tire...annoying but fun/different. Forget my time. 5 something.

WOD
3 rounds for time

Run 400m
15 Power clean 95
15 thrusters 95

12:21 rx'd. Fun working out with the group again.

Re: JD's CrossFit Chronicle
 

[B]07/18/10[/B]

Box squats

5 - 135
3 - 175
3 - 205
3 - 225
3 - 245
3 - 265

Tabata Row (calories)

8-9-9-8-9-8-8-8
8/67 #5 damper

Re: JD's CrossFit Chronicle
 

[B]07/20/10[/B]

Tough to get in 'Filthy 50' while playing Mr. Mom. Been fun though. Took Micah for another run in the running stroller...

20 mins. ~2 miles.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;710401][B]12/14/09[/B]

Filthy 50

Didn't expect a PR today at all...got one anyway. Go figure. I ate a lot of carbs this weekend..maybe they helped for the WOD, Not sure. Double Unders went a bit easier than normal. Used a longer rope.

Also, all k2E were hanging (I used a higher bar wanted to make sure I wasn't using my feet to steady myself. I really need to work on that core control or something - I always swing on those damn things.)

25:57 for a PR[/QUOTE]

Filthy 50 again...

No PR today. I wonder if the 90 degree heat had anything to do with it. Not sure.

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

28:13 (I think)

Also figured out K2E without kipping. So that's good I guess.

Re: JD's CrossFit Chronicle
 

07/22/10

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups - C2D
9 Box jumps, 24 inch box

12 rounds + 1 Deadlift...got confused on my rounds. Might've been 11 + 1...I think it was 12 though.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;815497]07/22/10

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups - C2D
9 Box jumps, 24 inch box

12 rounds + 1 Deadlift...got confused on my rounds. Might've been 11 + 1...I think it was 12 though.[/QUOTE]

LOVE that workout. Had you done it before?

You finally shake that weightlifters headache from a while back?

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;815504]LOVE that workout. Had you done it before?

You finally shake that weightlifters headache from a while back?[/QUOTE]

My first time...I rather liked this one even though 275#'s still kills me. Still have some remnants (sp?) of the headache but if I breath properly it doesn't get too bad.

How many rounds did you get?

Re: JD's CrossFit Chronicle
 

From the CF Kids cert...A bunch of mini WOD's as well as a light metcon at the end of the day consisting of running, thrusters, burpees, squats, pullups and box jumps.

Re: JD's CrossFit Chronicle
 

07/25/10

Accepted the challenge WOD at the CF Kids cert. Jeff Martin asked the group if any of the guys in the class could DL 315 and snatch 135 for reps. I raised my hand. So me and 2 other guys went against the Martin boys and another one of their trainers. The WOD was 15/30, 12/24, 9/18 reps of the following couplets

Snatch 135/pullups
Deadlift 315/ring dips
Completed as a team.

FUN! I did most of my work on the pullups and dips. Only did 5 deadlifts. They only beat us by about 10 secs though. very fun!

Re: JD's CrossFit Chronicle
 

[B]07/27/10[/B]

4 rounds
Row 500m
rest 3 minutes

1. 1:39
2. 1:44
3. 1:50
4. 1:49

5 Damper. Destroyed me...

Re: JD's CrossFit Chronicle
 

[B]07/28/10[/B]

AMRAP in 12 minutes

3 weighted pull-ups, 50#'s
50 meter sprint
3 Ring HSPU

6 rounds + 1 pull-up Rx'd.

Great feeling knowing I can do those things now...

Re: JD's CrossFit Chronicle
 

[B]7/29/10[/B]

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

12:36 I think...may have to do power cleans tomorrow haha (legs are fried)!

Re: JD's CrossFit Chronicle
 

[B]7/30/10[/B]

1 clean on the minute every minute for 15 minutes. Record High and low weights.

I didn't really know how to game this so I picked a number I thought would be hard to keep all the way across. Used 200#'s.

I think it was a good weight - missed on the last attempt (but tried again before the last minutes was up so I guess it counted). Also racked my collarbones a few times. Definitely could've gone heavier on the first few reps but overall a good WOD. I was also doing it at TACOM org day so it was in front of a bunch of people and I didn't want to deal with the riggamarole(sp?) of changing weights and stuff.

So I guess my #'s look like this. 200/200

Re: JD's CrossFit Chronicle
 

[B]08/02/10[/B]

5 rounds for time and weight

Back squat, 3 reps - 300#'s
20 ring dips

19:02

First round took me 1:30.

Re: JD's CrossFit Chronicle
 

[B]08/03/10[/B]

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

4:15 rx'd

Re: JD's CrossFit Chronicle
 

[B]08/04/10[/B]

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

I suck at double unders and knees to elbows.

47:00 Rx'd. Overhead walk was easy.

Re: JD's CrossFit Chronicle
 

[B]08/06/10[/B]

Front Squat
7 - 135
3 - 185
3 - 225
3 - 245
3 - 255 - PR
3 - x Okay with a PR...wasn't feeling the best and right knee and hip were a little iffy.

Re: JD's CrossFit Chronicle
 

[B]08/07/10[/B]

Oly practice

Snatch Balance

5 - 45
5 - 65
5 - 75
5 - 85
5 - 95
3 - 105 (miss) dropped the 3rd rep. Stayed light and still tweaked my shoulder a bit. Owell.

For time

30 Handstand push-ups (21 straight)
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 sit-ups
70 Burpees

15:06 Rx'd - PR by about 8 mins from almost 2 years ago.

Re: JD's CrossFit Chronicle
 

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

30 minute jog with Micah in the running stroller...in the rain. She sang the whole time. :)

Re: JD's CrossFit Chronicle
 

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

50 Wall balls, 20#/10'
10 Muscle-ups
40 Wall balls
8 Muscle-ups
30 Wall balls
6 Muscle-ups
20 Wall balls
4 Muscle-ups
10 Wall balls
2 Muscle-ups

21:11 Rx'd

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;823494][B]08/07/10[/B]

Did this one but inverted...started with the 70 burpees...

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 sit-ups
70 Burpees

15:06 Rx'd - PR by about 8 mins from almost 2 years ago.[/QUOTE]

15:41 - HSPU's were HARD after all that garbage...and the burpees weren't much easier either.

Re: JD's CrossFit Chronicle
 

[B]08/12/10[/B]

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

20-30-40-50-60-70(miss) got in one hang power clean. (I did hang power cleans for all)

20 was too light - so I did an extra round.

Re: JD's CrossFit Chronicle
 

[B]08/13/10[/B]

Split jerk
5 - 95
3 - 135
3 - 155
3 - 175
3 - 195
3 - 205

WOD
5 Rounds

3 DB Snatch, R arm 1/3 bodyweight (60#) I'm tippin' the scales at about 180 right now
3 DB Snatch, L arm
10 Box jump, 30 in box
15 Push-ups

6:50

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;579697][B]05/01/09[/B]

snatch practice this morning...then came back in the evening..

21-15-9

Squat snatch 95#
Chest to bar pullups

17:37

Wasn't really looking to set the world on fire with this one. Really worked on form for the snatch. Matt went down to columbus this past weekend for the oly cert so we went over the burgener warmup and skill transfer stuff.[/QUOTE]

Long time since I did this one. I really have a tough time stringing multi rep snatch reps together (without dropping the bar from the top). Just can't get a rhythm. Owell.

21-15-9
Squat snatch, 95#
C2B Pull-ups

11:21 Rx'd. PR

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;829898]Long time since I did this one. I really have a tough time stringing multi rep snatch reps together (without dropping the bar from the top). Just can't get a rhythm. Owell.

21-15-9
Squat snatch, 95#
C2B Pull-ups

11:21 Rx'd. PR[/QUOTE]

That was the final WOD at the VA Regionals in 2009 -- good work!

Re: JD's CrossFit Chronicle
 

[B]08/19/10[/B]

95 pound Squat clean, 10 reps
20 Sit-ups

4 rounds + 6 situps...then I started to 2nd guess myself thinking I did 5 rounds + 6 situps...

Anyway...4 rounds + 6 situps. :)

Re: JD's CrossFit Chronicle
 

[B]08/21/10[/B]

CrossFit Total

1st time doing this since started seeing a chiro.

Warmup was 10-5-2-1

BS 135-225-275-315 325-340(PR)-X (looked up really hard to finish that out. Hurt my neck a bit but a good rep. Reeally slow through the middle) Didn't feel the need to try another rep.

SP 65-95-135-155 170(PR tie)-180(miss)-175(miss) Dangit!

Deadlift (Sumo) 135-225-315-345 365-385(PR)-390(PR)

Can't believe I've been deadlifting in oly shoes for so long. Duh!! My reason for thinking my dead sucked was because of my short arms. Took shoes off and it definitely felt better. I know I have 400 in me now.

Total - 900 PR @ BW 180 BUT I know I could easly drop to 170 with a few months of strict diet.

Re: JD's CrossFit Chronicle
 

[B]08/23/10[/B]

'Barbara'

Bodyweight WOD's kill me these days!!

1. 3:40
2. 4:19
3. 5:31
4. 6:29
5. 6:09

38:08 total time

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;832603][B]08/23/10[/B]

'Barbara'

Bodyweight WOD's kill me these days!!

1. 3:40
2. 4:19
3. 5:31
4. 6:29
5. 6:09

38:08 total time[/QUOTE]

Almost all pull-ups here were butterfly kip...getting better at these and I'll probably use it next time I do 'Fran'.

Re: JD's CrossFit Chronicle
 

[B]08/24/10[/B]

For time:
Run 1 mile (8:15)
Row 2K (8:10)
Run 1 mile

26:08 Blah...took it easy on the first mile because I didn't want to be dead on the row. Didn't mean to take it that easy...and it backfired. The row still sucked.

My nightmare WOD.

Re: JD's CrossFit Chronicle
 

[B]08/26/10[/B]

7 rounds

10 HSPU
45# DB Squat clean, 10 reps
10 L-Pull-ups

35:10 Rx'd.

L-pull-ups still kill me. I was trying to string a few together in each set with my legs staying in the 'L'. It's waaay harder to do that than it is to let the legs down each rep.

Re: JD's CrossFit Chronicle
 

[B]08/29/10[/B]

Five rounds for time of:
5 Muscle-ups - all Muscle ups wrists out/straight arm
135 pound Power clean, 10 reps
Run 220 meters

18:36 Rx'd

Did most of my MU sets 2/2/1 first set was 3/2

Re: JD's CrossFit Chronicle
 

[B]08/30/10[/B]

'Karen'
Blah

7:12

No PR BUT when I did it last I was using a ball for depth...when I use a ball I don't have to go as low so, who knows. It was also in competition. But it was also the 3rd WOD of the day. I dunno - PR was 6:17.

Re: JD's CrossFit Chronicle
 

'Eva'

5 Rounds
Run 800m
30 Kettlebell swings, 2 pood
30 Pull-ups

Did american swings for the first time...also tried to practice the butterfly kip. My running sucks...

46:51 definitely not a PR. PR was 42:50 the first time I did it.

Re: JD's CrossFit Chronicle
 

[B]09/03/10[/B]

Clean and Jerk

Weird day...wasn't focused and for some reason I warmed up doing power cleans. Couldn't get under the bar so - just kind of got through it.

5 - 95
3 - 135
1 - 155 (power)
1 - 175
1 - 185 (Squat clean)
1 - 205 (miss)
1 - 205 (Power)
1 - 215 (Power) PR
1 - 230 (miss)
1 - 230 (miss)
1 - 225 (miss)
1 - 225 (miss)
1 - 225 (miss) But I got the clean so - PR on the clean is cool!

Hadn't done a 1RM C&J in a while so I was expectiing a bigger than 5#PR but I'll take it. I was going for the 230 to beat Vinny...Happy with the 225 Power clean though. Couldn't get the rack nice and comfortable for the jerk.

Odd day...

Re: JD's CrossFit Chronicle
 

[B]09/04/10[/B]

JPM's going away WOD

AMRAP in 20 mins

Run 400m
1 rope climb
Max rep double unders (min 25 per round)

Score is total double unders

Total - 125

So long to a great CrossFitter and an even better guy. Movin' to San Diego...

Re: JD's CrossFit Chronicle
 

[B]09/05/10[/B]

21-15-9

Back squat, 225
Ring dips

8:07