Re: JD's CrossFit Chronicle
 

[B]03/17/09[/B]

For time

45 Double Under
45 Squat Clean 135#
45 Ring dips
45 Double unders

19:30

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;534704]Thanks Carter!

Here's an update...I haven't really done any kind of a workout since saturday. Actually, on Saturday I did our MCCF Warmup and then a bunch of Muscle ups because of my headache issue. (Started during pullups in the WO which made my head hurt but seemed okay doing slow MU's) So I figured I would take an extra few days off. Well Monday comes and we find out we are having our baby about 2 weeks early!! On Tuesday the 3rd instead of monday the 16th. I had tentatively scheduled my rest week for the week we had our baby so basically it just happened the same time as my
'headache' issue. Well. We had a beautiful baby girl, Micah Joy (8 lbs, 9 oz). She was very healthy for the 1st 12 hours or so then things started to change and the last 3 days have been probably the worst of my life...

She's getting better but we aren't out of the woods yet. I'm optimistic and hopeful that everything will be okay. I'm a worrier so, when there are complications with your first born you tend to freak out a bit.

This is really the first time I've left the hospital/NICU - Just came home to get a few things in order and I even went for a little run.

40 mins. My house to 901 Lakeshore back to 22804...

didn't feel great...still not 100%.

Keep your fingers crossed![/QUOTE]

Oh man - I've been delinquent here... my apologies.

Congratulation on the birth of your daughter! :highfive:
I hope she is doing better now.

best wishes
Sean

Re: JD's CrossFit Chronicle
 

[B]03/19/09[/B]

She's doing much better Sean...thanks!!

Front Squat

didn't go all out...still worried about that headache.

10 - 95
5 - 135
3 - 185
3 - 205
3 - 225 (F)
3 - 215
3 - 215

Went for perfect form on these...also tried a few different breathing techniques. We'll see...

Then did...

5 rounds for time

15 Wall ball 20#
15 SDLHP 75#
15 Push Press 75#
2 Muscle ups

My time: 16:43. First time doing actual MU's in a WOD...Cool!

Re: JD's CrossFit Chronicle
 

[B]03/20/09[/B]

Yesterday was bad...for the first time ever I didn't finish my workout.
I think a few things happened...bit off more than I could chew and...some pain in the arms told me to stop. I also had a PT test this morning that was on my mind.

I tried that pullup workout from the mainsite the other day...the weighted/deadhang/kipping one. tried with 25#...made it 2 rounds. Then 15#...then went to 5 dh and 7 kipping then just gave up.

live to fight another day...

Rowed 2000 m light....in like 8:38.

Re: JD's CrossFit Chronicle
 

[B]03/21/09[/B]

Yesterday was bad...today was good.

Took an entry level police physical fitness test today.

My goal was really to just pass. Then I saw what the 19 year olds standards were when graduating and wanted to beat that. Nailed everything! I was only concerned for the run but at the end the dude goes 'you could've stopped for a cup of coffee!!"

Parentheses was what i needed brackets is what i wanted.
Vertical jump
20 (16) [19]
Situps
38 (30) [37]
Pushups
53 (30) [36]
1/2 mile shuttle run
3:46 (4:38) [4:11]

Then got to the box and did 'Diane' for the first time ever...

My time

10:18

Re: JD's CrossFit Chronicle
 

HHHHHHHHHHHHHHHHHHHHHHHHuuuuuuuuuuuuuuuuurrrrrrrrrrrrrrry Up!!!!!!!!!!!

Re: JD's CrossFit Chronicle
 

[B]03/23/09[/B]

AMRAP in 30 minutes

5 pullups
5 ring-dips
15 sit-ups.

18 + Ring dips.

Didn't really get 'winded' during this one...which I thought was weird.

Re: JD's CrossFit Chronicle
 

Nice work on the police exam and Diane!

I have done the death by pull ups WOD, and I forget when (very early IIRC) but I had to scale very quickly. My dead hangs were gone in the early rounds - had to kip everything... I forget what happened with the weighted... I'll have to check my log.

***edit***
found it:
[quote]
10 rounds for time:
3 weighted pullups (wore 40# vest)
5 strict pullups
7 kipping pullups

My time - 8:40 (but don't get excited, that was only 5 rounds).

After the second round, there were no more strict pull ups - all were kipping pull ups after I stripped off the weight vest. Near the end of the 4th round I got a nice big rip on my right hand, so I went through the 5th round, and called it quits.[/quote]

Re: JD's CrossFit Chronicle
 

Thanks Sean!! I don't feel like such a turd now. :-)

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;549274]Thanks Sean!! I don't feel like such a turd now. :-)[/QUOTE]

And Rob Miller made that WOD looks soooooooooo easy, didn't he?!

:rofl:

Re: JD's CrossFit Chronicle
 

[B]03/24/09[/B]

Did this one today

4 rounds
Run 400m
Rest 2 minutes

last time (in august) I did this and here were my times.

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

Total of 6:30

Here's today

1 - 1:17
2 - 1:18
3 - 1:27
4 - 1:27

Total of 5:39

Rounds 1 and 3 were into a very strong headwind. (obviously wind at back on 2 and 4)

Re: JD's CrossFit Chronicle
 

Nice job on the 4x400, Jason! Sub 1:30 is killer good.
I'm with you on the backward burpee things. Retarded! Keith and I decided ...never again!

Re: JD's CrossFit Chronicle
 

[B]03/25/09[/B]

Awesome day...One of the first videos that got me hooked on CrossFit was the Marines at GITMO doing 'Nasty Girls'. I just thought it was totally bad a** the way that dude kicked the wall at the end when he couldn't get that muscle up. I wasn't sure if I could do it but figured what the heck!

'Nasty Girls'

3 rounds for time of

50 Squats
7 Muscle-ups
10 Hang Power Clean 135#

13:21 Rx'd

Did all the Muscle ups!! Today was a good day...I'm going for 'Linda' Rx'd on Saturday. We will see...

Re: JD's CrossFit Chronicle
 

'Linda'

10,9,8,7,6,5,4,3,2,1 Reps

1.5 BW Deadlift - 255 (sumo style)
BW Bench press 170
3/4 BW Clean 127.5. (Power clean)

My time - 23:48.

Awesome day for me...This was one of my long term CF goals. I can officially do all of the girls RX'd. (Well...Pistols in 'Mary' are bit of an issue). But I can do it.

I am fired UP!

Re: JD's CrossFit Chronicle
 

'Helen'

9:04 PR by 1:51. Last time was 10:55.

Sweet....:D

Re: JD's CrossFit Chronicle
 

hi jason!!!!

congrats on hitting one of your long term goals! completing every single girl workout as RXed!!

that's one of my long term goals too...

currently learning olympic lifts from my coach... LOADS of fun! nothing feels quite as good as a snatch!!!

cheers

carter

Re: JD's CrossFit Chronicle
 

[B]03/29/09[/B]

Run 40 mins

My house to 855 Lake Shore Dr
Back to 22812....

4.2 miles. I wonder if I'll ever get to 5!

Re: JD's CrossFit Chronicle
 

[B]03/31/09[/B]

Backsquat

10 - 95
7 - 135
5 - 185
3 - 245
3 - 275
3 - 285
3 - 285
3 - 285 (The last rep here was at an iffy depth)

Press

5 - 95
3 - 135
1 - 145
1 - 155 (F)
1 - 155
1 - 155 (F)
1 - 150
1 - 152 (F)
1 - 150

I hate shoulders...Sometimes they're strong...sometimes they're weak. Owell..

Re: JD's CrossFit Chronicle
 

[B]04/01/09[/B]

AMRAP in 20 minutes

250 M Row
95# SDLHP 21 Reps
15 Pullups

4 rounds + the row. From the 'harder than it looks file'.

Re: JD's CrossFit Chronicle
 

[B]04/02/09[/B]

Worst Clean day ever...

Couldn't even clean 175. My 1RM is 195. I'm going to ignore this day...not even documenting my #'s. Today didn't count. Tomorrow is rest day.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;556709][B]04/01/09[/B]

AMRAP in 20 minutes

250 M Row
95# SDLHP 21 Reps
15 Pullups

4 rounds + the row. From the 'harder than it looks file'.[/QUOTE]

Uhh - yeah!

That's a whole lot of pulling, and if your form is off - even a little - on the SDLHP then you are gonna be WHUPPED! :eek:

Re: JD's CrossFit Chronicle
 

[B]04/02/09[/B]

I was so disappointed with myself this morning that I came back and did the evening group WOD.

3 Rounds for time of

400 M Run
10 Deadlift 225#
35 Pushups

10:58

Re: JD's CrossFit Chronicle
 

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

JD's '3 minute Fran' hypothesis.

A lot of have different goals in CrossFit. For some it's weight loss, for others it's GPP and for others it's supplemental to their sport. I came up with a simple theory using the bencmark 'Fran' to answer most everybody's question relative to their goals.

Here me out...

If you base everything on performance, as CrossFit thinks you should, then this should make sense.

If you get a '3 minute Fran' all of your problems will be solved. The 3 minute Fran is actually different for everybody though. Look at it like this...

it's only called a '3 minute fran'

30 year old male is the 3 minute Fran benchmark. So if your 40 your 3 minute Fran would be 3:30. (add 30 secods per decade)

If youre 20 it would be 2:30. And so on...

I may not be making much sense here but I went for my 3 minute fran today...which would be about 3:25 or so...

What was I thinking!!?? My time - [B]4:26[/B]. Still a ways to go but a PR nonetheless.

Basically. If you hit your '3 minute fran' you will look the way you are supposed to look from an aesthetics perspective. You will also be very, very fit.

shoot for that and your good to go!

Re: JD's CrossFit Chronicle
 

hi jd...

love the idea of the 3-minute fran body!!!

i remember reading your thoughts on that in one of the many "weight loss" threads..

i took that on board and it was pretty liberating not having to think about how much weight to lose. Focussing on performance improvement and everything else follows is working for me!!!

carter

Re: JD's CrossFit Chronicle
 

[B]04/05/09[/B]

Weighted Pull-ups

5 - DH
3 - 15
1 - 30
1 - 45
1 - 55 (F)
1 - 55 (F)
1 - 50
1 - 50
1 - 50

I've done more than this but this time I had people make sure my chin was all the way over the bar...

Re: JD's CrossFit Chronicle
 

[B]04/06/09[/B]

In honor of Officer Paul Sciullo, III., 36.

badge number 4179


4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

9 rounds for time.

*WOD is based on Paul’s badge number, favorite exercises, and 9 rounds for his age added together.

My time was 13:23 (I think)

Re: JD's CrossFit Chronicle
 

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

Front Squat

10 - 95
7 - 135
5 - 185
5 - 195
5 - 205
5 - 210
5 - 210 (Iffy on the depth on the last one) but I got it...

then...

3 Rounds for time

4 HSPU
8 Chest to bar pullups
12 Deadlift 185# (traditional style)
16 Box Jumps 24"

8:52 ish...I keep forgetting to write my time down at the box...That's about right though.

Re: JD's CrossFit Chronicle
 

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

'Nancy'

5 rounds for time

400 M run
95# Overhead squat, 15 reps

15:48. PR by almost 2 minutes...and since I did the OHS's straight through for me to lower my time much I need to get better at the runs!!

Re: JD's CrossFit Chronicle
 

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

Tigers home opener today!! Had to get in my workout after the 6 am class...

Did Tabata Something Else a few months ago with GHD sit-ups so today I did it with regular abmat situps..

Pull-ups - 12,10,9,8,7,6,6,6 64
Push-ups - 18,14,11,10,8,7,7,7 82
Sit-ups - 10,10,8,7,8,8,7,8 66
Squat - 17,15,14,14,14,14,14,17 119

Total 331

Re: JD's CrossFit Chronicle
 

[B]04/12/09[/B]

Today is my 1 year CrossFit anniversary. I am absolutely happy with everything I have accomplished and look forward to another great year. It's funny to think that it's been a year and I still haven't had a 'personal worst' benchmark workout.

If there is one thing though that is my achillies heel it would be the deadlift. Everything I work on from the muscle up, to the pistol - double unders to handstand pushups. The only thing that hasn't progressed as I would expect it to is my deadlift.

I did my CrossFit Total today (first time in a long time - too long) and darnit if I didn't tweak my friggin' back on my first DL Attempt. I feel way more comfortable doing them sumo style but went traditional today (it's way easier for me to keep my back strait sumo style). I only did one DL attempt...I'm almost at 2x bw backsquat and have almost a bw press. If I could get anywhere near a respectable # with my Deadlift my total would be over 900 and I'd be a happy guys!

Anywho...

I'm registered for the pre-qualifier in Ann Arbor in a few weeks. I'm also registered for the regional in Gahanna next month.

CrossFit is fantastic - and even though I'm frustrated with the Deadlift I'm very happy with everything overall and have become a bit of a crusader. I own my own box and love training people - here's to another year of PR's and a 400 lb Deadlift!!

CrossFit Total

Backsquat 305 325 340 (F) WU 135x7 185x5 245x2 275x1
Press 150 155 160 (F) WU 45x10 95x5 135x3 145x1
Deadlift 325 --- --- WU 160x5 225x3 275x2 295x1

Total 805 @ BW 170

the 295x1 felt pretty easy which is why I went so high for the first attempt. the deadlift is starting to **** me off..

Re: JD's CrossFit Chronicle
 

[B]04/13/09[/B]

3 rounds for time

500m Row
21 burpees
400m run

18:40

Re: JD's CrossFit Chronicle
 

[B]04/14/09[/B]

30 Muscle-ups for time, take III

This was my 3rd attempt at this one and I finally got it!!

My time - 13:56. The last 2 took me over 2 minutes.

I've started following main page WOD's to gear up for the fittest in MI competition as well as the regional next month. Let's see how long I can go before I have to scale something....(please, no pistols!!!)

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;565482][B]04/14/09[/B]

30 Muscle-ups for time, take III

This was my 3rd attempt at this one and I finally got it!!

My time - 13:56. The last 2 took me over 2 minutes.

I've started following main page WOD's to gear up for the fittest in MI competition as well as the regional next month. Let's see how long I can go before I have to scale something....(please, no pistols!!!)[/QUOTE]

Dude! you rock!
I've never done that one.
Congrats on finishing it - and in a great time!

Re: JD's CrossFit Chronicle
 

[B]04/16/09[/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

23:58 Rx'd

I think I may have accidentally done 7 hang cleans in a round or 2 but I don't really think it matters in terms of work done...because I had to drop it a few times doing the push jerks and had to clean it back up. I didn't use a rack.

I'm trying to follow mainpage as close as possible...since I did helen a few weeks ago I'm going to adjust the WOD for tomorrow. I'll do ring dips instead of pullups.

I know this is 'cheating' a bit but I'll do helen next time it comes up.

Re: JD's CrossFit Chronicle
 

[B]04/17/09[/B]

Helen w/ a twist...

3 rounds for time of

400 M run
21 KB swings 1.5 pood
12 Ring dips (No kip)

9:14

My last helen time was 9:04...and seeing as I had to break up all of the dip sets that's about where I expected to be. I can do the pullups straight through in regular helen.

Re: JD's CrossFit Chronicle
 

'Danny'
AMRAP in 20 mins.

30 box jump 24"
20 push press 115#
30 pullups

3 rounds + BJ's

Re: JD's CrossFit Chronicle
 

[B]04/20/09[/B]

100 Inverted burpees

Didn't kip up... but I tried one and did it!

17:01

Re: JD's CrossFit Chronicle
 

04/21/09

'Angie'

100 Pullups
100 pushups
100 situps
100 squats

was shooting for sub 20...

19:08

Re: JD's CrossFit Chronicle
 

[B]04/22/09[/B]

Back squat

7 - 135
5 - 225
3 - 255
3 - 265
3 - 275
3 - 285
3 - 290 (F) on 3rd rep

Last workout before the Fittest in MI challenge at hyperfit...May do the MCCF WU tomorrow and some skill stuff but going to take it easy. Not doing anything on Friday.

Wish me luck!!

Re: JD's CrossFit Chronicle
 

[B]04/25/09[/B]

Attended Who is the Fittest in MI challenge today. It was my first exposure to CF games style WOD's and format. I had a great time and it was a fun (but tough) day.

WOD #1
'Fat Nancy'

5 Rounds for time
400 M run
115# Overhead Squat, 15 Reps

My time: 14:30 (PR even over regular Nancy)
At this point in competition I was 3rd overall. Behind some dude that finished 20th in the CF games last year and a monster named Rambo.

WOD #2

'Fran 1000'

Row 1000m
Then
Chest to bar Fran

My Time: 11:29

Finished this one 2nd or 3rd and after this was still 3rd overall.

Figured I had top 3 locked up...but then came the 3rd Workout...

I was feeling great, Fired up to win a spot at the regional (which I'm already signed up for) but also, I was pretty happy with how competitive I was.

I really wanted to do all of the workouts RX'd but My 1 RM snatch is 135. Here was the last workout.

WOD #3

'ISAGRACE'
20 Power Snatch 135#
20 Squat Clean and Jerk 135#.

Squat Clean and jerks would've been fine but I had to scale it to the next level and do 115#.

My time: 7:47.

Need to work on my snatch.

Came in 4th overall.