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-   -   JD's CrossFit Chronicle (https://board.crossfit.com/showthread.php?t=35638)

Jason David 01-22-2012 01:58 PM

Re: JD's CrossFit Chronicle
 
01/21/12

Hang power snatch

1 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145 (baby squat)
1 - 150 (miss)

For time:
Row 250m
21-15-9
Push press, 75
double unders
Row 250
4:13 - nice burner...

Jason David 01-22-2012 02:01 PM

Re: JD's CrossFit Chronicle
 
01/22/12

Deadlift

5x140
5x175
3x210
3x245
3x280
3x315 (5)

Bench press

5x85
5x105
3x125
3x145
3x165
3x185 (8)

HSPU volume EMOTM 2 HSPU's using 2 45lb bumpers. For 20 minutes. No misses.

Jason David 01-24-2012 01:49 PM

Re: JD's CrossFit Chronicle
 
01/23/12

Did rowing intervals today. 4x500 with 2 mins rest between each interval. Felt awful but was surprised with my times. I did this a while back and had pretty similar times but with 3 minutes rest. Also haven't been eating hardly any carbs recently...

1. 1:37.8
2. 1:44.7
3. 1:51.5
4. 1:51.5

Jason David 01-24-2012 01:50 PM

Re: JD's CrossFit Chronicle
 
01/24/12

Roughly a 30 min jog. Fell down on Jefferson. Went to 10 and jefferson and back. about 29 mins - probably 3.5 miles plus.

Jason David 01-26-2012 11:54 AM

Re: JD's CrossFit Chronicle
 
01/25/12

Weighted pull-ups

5 - BW
2 - 12
2 - 22
2 - 32
2 - 42
2 - 52
2 - 57 (miss)
5 - BW

Tried to get neck to bar on all these - the first rep on 52 was a bit iffy.

Greg Light 01-26-2012 04:47 PM

Re: JD's CrossFit Chronicle
 
Jd, what's your schedule for Saturday am? I was thinking of coming by and working out and bringing you that 135lb stone I owe you. You running the class?

Jason David 01-27-2012 09:56 AM

Re: JD's CrossFit Chronicle
 
01/26/12
Back squat

5x120
5x155
3x185
5x230
3x260
1+290 (3)

Shoulder press

5x60
5x75
3x90
5x115
3x130
1+145 (3)

Jason David 01-30-2012 08:54 PM

Re: JD's CrossFit Chronicle
 
01/28

Deadlift

140x5
175x5
210x3
265x5
300x3
335x3 (I think)

Bench press
85x5
105x5
125x3
155x5
175x3
195x5

AMRAP in 10 mins
20m tire flip (10m there 10m back)
20m prowler push with 2 45's

4 rounds + 20m flips

Jason David 01-30-2012 08:56 PM

Re: JD's CrossFit Chronicle
 
1/30

Deload week

Back squat

5x120
5x155
5x185

shoulder press
5x60
5x75
5x90

Jason David 02-01-2012 07:51 PM

Re: JD's CrossFit Chronicle
 
02/01/12

Stopped in at CrossFit Transformation for a WOD

6 Rounds for time

7 OHS 135
7 KB swings 53
7 HSPU

8:36

Sean Dunston 02-02-2012 10:54 AM

Re: JD's CrossFit Chronicle
 
Hey JD.
Hope all is well.
See that you just started Wendler 5/3/1.
I ran it for several months last year - it helped pushed my Squat PR up from ~405# to 455#, and my DL went up by a fair bit too.
I'm now hybriding some Dan John stuff. I'd like a 225 kg (496#) Squat and DL by the end of this year.

Keep up the good work.

Jason David 02-02-2012 12:45 PM

Re: JD's CrossFit Chronicle
 
02/02/12

Deadlift
5x140
5x175
5x210

Bench
5x85
5x105
5x125

Jason David 02-03-2012 10:30 PM

Re: JD's CrossFit Chronicle
 
02/03/12

'Hammer'

5 rounds each for time. 90 secs rest between rounds.

5 power cleans, 135
10 Front squats
5 Push jerks
20 pullups

16:52 Rxd. (counting the 4 rest periods)

Jason David 02-04-2012 04:11 PM

Re: JD's CrossFit Chronicle
 
02/04/12

Have the ALA stair climb coming up at the RenCen in about a month so I figured I'd throw in some stair WOD's

at 9 mile tower...(26 floors)

Warmup (walk) 4:55

Full rest

2:32 (95% - maybe had a little more in me and the last 2 or 3 steps of each floor were almost a walk - ran the whole time otherwise). Also seem to lose my bearings a bit.

Rest about 7 or 8 mins

3:30 - started out too fast then switched to run one flight walk 1 flight

Rest 5 mins

3:34 - walk 1/run 1 again

Next time I'll make my rest a bit more consistent and probably go 4 or 5 rounds.

Jason David 02-05-2012 12:33 PM

Re: JD's CrossFit Chronicle
 
02/05/12

30 muscle ups for time: all straight arm start. All singles.

11:23. Best time in a few years. S

Jason David 02-08-2012 09:10 PM

Re: JD's CrossFit Chronicle
 
02/07/12

Back squat
5x205
5x240
5+270 (7) I think

Shoulder press
5x105
5x120
5+135 (7) I think

I have no idea why I can't keep count on these...I got at least 6 but pretty sure 7 on both.

Jason David 02-08-2012 09:15 PM

Re: JD's CrossFit Chronicle
 
02/08/12

tabata home WOD 32 intervals first 8 being pushups, squats, situps then burpees. No clap on the burpees (arms to a 't') strict pushups and butterfly situps.

Push-ups 8,8,8,8,8,8,8,8 8/64 (gamed the push-ups to stay at 8)
Squats 19,19,19,19,18,17,17,17 17/145
Sit-ups 10,10,10,10,9,9,9,9 9/76
Burpees 6,6,6,6,6,6,6,6 6/48

Jason David 02-09-2012 08:17 PM

Re: JD's CrossFit Chronicle
 
02/09/12

Weighted chins
2-2-2-2-2-2-2
12-22-32-42-52-62(miss)-57 (miss/maybe 1)

3 rounds for time

Run 400m
15 squat snatch, 75 #'s
9 HSPU

12:09 rx'd

Jason David 02-11-2012 03:30 PM

Re: JD's CrossFit Chronicle
 
02/11/12

Deadlift

Month 2 week 1

235x5
275x5
310x6 - still not able to be aggressive with the final sets...

Bench

140x5
160x5
180x8

WOD
AMRAP in 20 mins

5 Power cleans, 145
10 Toes to bar
15 Wall balls

8 rounds + 1 TTB. Need to see if this is a PR. I even gamed the beginning trying to do 1 round every 2 mins to get to 10...nope. TTB Kill me.

Jason David 02-12-2012 03:28 PM

Re: JD's CrossFit Chronicle
 
02/12/12

Stair WOD at 9 mile tower.

Warmup walk 26 floors ~5 mins

4 rounds 4 mins rest between rounds

2:39
3:16
3:35
3:25

Next week I think I'll shorten the rest a bit. Or bring a few sandbags. :-)

Jason David 02-19-2012 08:29 PM

Re: JD's CrossFit Chronicle
 
Dang! Been slacking here...but I was sick the beginning of last week due to either a rotovirus or food poisoning.

Did Wendler on my first day back after a few days off

02/16/12

Back squat
225x3
255x3
285x3+ (4)

Shoulder press
110x3
125x3
142.5x3+ (4)

Felt week today..

02/17/12

50 pull-ups
10 Burpees
40 pull-ups
20 burpees
30 pull-ups
30 burpees
20 pull-ups
40 burpees
10 pull-ups
50 burpees

22:21

02/18/12
Snatch
1-115
1-125
1-135
1-145
1-155
1-165 (miss)

Screwed up my #'s here. thought the 155 was 165 and it thew off my head and after that I wasn't into it. So I stopped.
Few hours later I did

21-15-9
OHS, 95
Ring dips

6:33

02/19/12
Tried to do my 5/3/1 deadlifts today but my back was bugging me. Found out I have a trigger point that I need to work out. I just stopped after my first set @ 255.

Came home and did a sprint WOD at the track

100 yards x 10. Every 90 secs.

Jason David 02-25-2012 09:22 AM

Re: JD's CrossFit Chronicle
 
02/22

12.1
102 burpees

02/24
AMRAP in 20 mins
Row 250
21 Double unders
15 Squats
9 pull-ups

6 rounds + 11 squats

*note. Have a trigger point on my SI joint that I'm trying to give a break - need to feel good for these sectional WOD's.

Jason David 02-29-2012 01:33 PM

Re: JD's CrossFit Chronicle
 
02/25

Swam a little bit with Micah at the hotel pool

02/26
15 min jog on the treadmill at the hotel 'fitness center'. Some dude was on the phone not working out, in jeans on a bike when I walked in. He left - and looked ****ed. I guess he expected some privacy. Anyway...

Went about 2 miles. Started out really slow.

02/28
3 rounds for time

15 hang power clean 135
9 pull-ups

3:55.

Jason David 03-05-2012 11:02 AM

Re: JD's CrossFit Chronicle
 
03/01/12

Sectional WOD 12.2

61 reps. I was a head case when I got to the 165. Tried to power snatch it a few times and that didn't work so for the last 2 attempts I really concentrated. Missed one behind me and nailed the last one with 2 seconds to go.

03/03/12

Row 500
30 BW Bench, 185
Row 100
20 bench press
Row 2k
10 Bench

30:40

03/04/12

Annie

50-40-30-20-10
Double unders
sit-ups (unanchored/butterfly)

9:50

Jason David 03-06-2012 12:58 PM

Re: JD's CrossFit Chronicle
 
03/05/12

Thrusters
2 - 115
2 - 135
2 - 155
2 - 165
2 - 175
2 - 185
2 - 195 (miss) got 1

03/06/12

Run 1000m
30 HSPU
Row 1000m
10:55

Greg Light 03-06-2012 01:06 PM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;1040750]03/05/12

Thrusters
2 - 115
2 - 135
2 - 155
2 - 165
2 - 175
2 - 185
2 - 195 (miss) got 1

03/06/12

Run 1000m
30 HSPU
Row 1000m
10:55[/QUOTE]

Weren't people at regionals doing that in sub 8:00?!? So insane!

Jason David 03-09-2012 01:26 PM

Re: JD's CrossFit Chronicle
 
[QUOTE=Greg Light;1040752]Weren't people at regionals doing that in sub 8:00?!? So insane![/QUOTE]

I think so...I had to break up the HSPU's more than I'd like but still.

Jason David 03-12-2012 10:12 AM

Re: JD's CrossFit Chronicle
 
03/08/12

Open WOD 12.3

AMRAP in 18 mins

15 Box jumps, 24 in box
12 Push press, 115lbs
9 Toes to bar

8 rounds + 3 PP 306 reps

03/10
Front squat

10x95
10x115
10x135
10x155
10x175
Felt pretty good doing these. Trigger point seems to be all but gone.

03/11
Corktown 5k. Didn't register but doing the math and knowing a guy that I started with my time was 25:24. Pretty good time for me.

Jason David 03-13-2012 11:06 AM

Re: JD's CrossFit Chronicle
 
03/13/12

AMRAP in 12 mins

2 power clean and jerks, 185#'s
1 Rope climb

7 rounds plus 1 Clean and jerk.

Jason David 03-16-2012 12:45 PM

Re: JD's CrossFit Chronicle
 
3/14/12

Easy warmup and some muscle up practice. Didn't feel too bad. We'll see if I get to them.

3/15/12
AMRAP in 15 mins
Row 500m
Run 400m

3 rounds plus 200m run in 15:26.

Jason David 03-18-2012 12:42 PM

Re: JD's CrossFit Chronicle
 
3/17/12

12.4 what a disaster.

150 wallballs
90 double unders
30 muscle-ups

12 min time cap. Made it to the rings in about 11...nada.

Jason David 03-22-2012 12:31 PM

Re: JD's CrossFit Chronicle
 
was very beat up from those wall balls...only went for a light stroller jog this week. I'm gonna do 12.5 tonight though.

Jason David 03-23-2012 06:09 AM

Re: JD's CrossFit Chronicle
 
03/22/12

12.5

3 Thrusters, 100
3 C2B Pull-ups
6 Thrusters
6 pull-ups
9 Thrusters
9 pull-ups
etc

102 reps. Did it twice last year and got 104 and 106. Owell.

Greg Light 03-23-2012 07:28 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Jason David;1046257]03/22/12

12.5

3 Thrusters, 100
3 C2B Pull-ups
6 Thrusters
6 pull-ups
9 Thrusters
9 pull-ups
etc

102 reps. Did it twice last year and got 104 and 106. Owell.[/QUOTE]

Have you done a normal C2B Fran? I'm curious how times stack up between the two with the different rep schemes.

Jason David 03-23-2012 11:09 AM

Re: JD's CrossFit Chronicle
 
[QUOTE=Greg Light;1046287]Have you done a normal C2B Fran? I'm curious how times stack up between the two with the different rep schemes.[/QUOTE]

Yes. If memory serves I was in the 6 min range. With a 3:30-3:40 ish regular 'Fran' at the time. Makes a big difference for me for sure.

Jason David 03-23-2012 11:10 AM

Re: JD's CrossFit Chronicle
 
so pretty close to answer your question...6 mins for 90 reps...add another 10 - 12 reps and 5lbs more on the thrusters it kind of is a wash.

Jason David 03-28-2012 02:17 PM

Re: JD's CrossFit Chronicle
 
03/24

Running WOD
Run 1 mile
Rest 4 mins
Run 800m
Rest 3 mins
Run 400
Rest 2 mins
Run 200

Somebody jacked up the clock but I was at about a 7 min mile (prob a bit less) and finished the at about 21 something.

03/26
2 mile easy jog w mu dumbass dog

03/27
Snatch balance
1-95
1-105
1-115
1-125
1-135
1-145
1-155(miss)
1-155
1-165(miss)

Still my worst frikken movement...and I feel it's all lack of aggressiveness.

03/27

AMRAP in 8mins
30 kb swings 2 pood
15 burps

2 rds plus 9 burpees

Jason David 03-30-2012 12:43 PM

Re: JD's CrossFit Chronicle
 
03/29
AM
Back squat
Just trying to see if my SI joint trigger point is still bugging me...yep. This thing is reallly annoying.

5 - 135
5 - 155
5 - 175
5 - 195
5 - 215

PM
Tabata Something Else

Tried to pick numbers all the way across again. That worked on squats and pull-ups...

Pullups
10,10,10,10,10,10,10,10 - 80/10
Push-ups
9,9,9,9,9,9,7,7 - 68/7 (chest to deck/strict)
Situps
11,11,11,10,10,10,10,10 83/10
Squats
18,18,18,18,18,18,18,18 144/18 may not have opened up all the way at the top on a few of the squats...but I reaally wanted 18 all the way.

375 total

Jason David 03-31-2012 08:37 AM

Re: JD's CrossFit Chronicle
 
3/30

Easy warmup then a few handstand walks. Tried 3 times to go 10 meters...went 2/3. 1st time I only missed by about 1 meter.

Jason David 04-05-2012 07:46 AM

Re: JD's CrossFit Chronicle
 
4/1

Snatch
Nevermind...it was that bad.


2 rounds for time
30 squat cleans, 95
Row 250m

8:59.

4/2
Every 2 minutes.

1 clean and jerk followed by
3 pull-ups
6 push-ups
9 squats
Add 1 clean and jerk every round

10 rounds + 11 C and J's


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