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Jason David 09-14-2009 05:05 AM

Re: JD's CrossFit Chronicle

Jim's first official class at the box...I went for support.

He picked some crazy CFFB WOD...

It was in honor of a former football player/soldier that was killed in the line of duty - I'll get his name later (shame on me, I know)

The WOD was...

Every minute on the minute
5 Burpees
Max thrusters

As many rounds as needed to complete 100 thrusters. I thought i would start out with 135# (rx'd) and move down as needed to get at least 5 thrusters per round.

First 4 rounds - 20 thrusters @ 132
Next 3 rounds - 13 thrusters @ 112

Remaining thrusters @ 92

Finished at 21:47

Tough one...took place of 'Karen'. I'll either do it tomorrow or the end of the cycle. We'll see how I feel tomorrow after all the thrusters.

Jason David 09-15-2009 05:32 PM

Re: JD's CrossFit Chronicle

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:12 PR by a 1:30...

All pull-ups were unbroken. My sit-ups will always be slow. Not sure how much faster I can get this one done...

Jason David 09-16-2009 09:43 AM

Re: JD's CrossFit Chronicle

Hang power clean

7 - 95
5 - 135
3 - 155
1 - 165
1 - 175
1 - 185 (F)
1 - 185 (PR)
1 - 190 (PR)
1 - 195 (F - Very close)
1 - 195 (F)

Had a rip on my right hand...couldn't really come under the weight all too well. All of my reps really ended in the thruster or press rack position.

Jason David 09-17-2009 06:53 AM

Re: JD's CrossFit Chronicle

Did 'Karen' today. Looking back on my log I thought I had done it more recently but it hasn't been since January 21st.

Last time 11:56.

Today 7:56 for a PR - but only the 2nd time I've done it. Used a little breyers last night to get me through today. 4th day in a row and was still a bit sore from the lunges the other day and the thrusters on Monday. Definitely looking forward to a rest day tomorrow.

Jason David 09-19-2009 03:02 PM

Re: JD's CrossFit Chronicle
[QUOTE=Jason David;614417][B]06/25/09[/B]


10 Pistols
15 Pull-ups

7 Rounds. RX'd. My first time doing this without any assist on the pistols. Some of them were ugly and on a few I didn't get back. My thought was that doing them in a WOD would be the best way to get better at them.[/QUOTE]

Did 'Mary' again today...expected better because I thoought the pistols would be easier. They were very hard. I was a bit sore from karen so it was hard to get my legs out in front. They looked ugly and didn't feel good. Some of them I even brought my other leg under right at the last second to help me get all the way up.

Anyway - back to practicing pistols again.

8 rounds + 3 pull-ups for a PR.

Jason David 09-20-2009 11:12 AM

Re: JD's CrossFit Chronicle

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 rounds + 1 thruster - PR.

Last time I did this was right after the Muddy Buddy - ended up with 9 rounds and the thrusters then...Almost another full round.

Jason David 09-21-2009 05:25 PM

Re: JD's CrossFit Chronicle

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

14 rounds + 1 MU - PR by 2+ rounds

Oh...and just thought of this. You can't really 'cheat' or do a lazy muscle-up. At least I can't. Sure you can short yourself on range of motion (I don't) but you can't cheat through the transition. You have to be aggressive every time, strong kip/head through - you can't 'go through the motions and do them slow like burpees.

Jason David 09-23-2009 07:53 AM

Re: JD's CrossFit Chronicle

Had a rough morning this morning. I accidentally turned my alarm off instead of hitting snooze. I have no idea why. First time I was late running the 6 am since I started in I guess it's not too bad. Luckily Jim was there to get everyone started.

Overhead squat

7 - 95
5 - 115
3 - 145
3 - 155
3 - 165
3 - 175 - I actually did 1 with poor depth, then 3 with good depth.
3 - 185 PR

Didn't expect to PR with how I felt so I'll take it. I actully don't think I've done 3 rep OHS before. My 5 rep max was 175 - then I did 185x3 (missing on the 4th rep).

Good day that didn't start off that way...

Jason David 09-24-2009 09:44 AM

Re: JD's CrossFit Chronicle

5 rounds for time of;

15 Power Snatch, 95#
400 M run

17:03 - PR last time on this was 18:51 @ hyperfit.

I'm good with that.

Jason David 09-25-2009 06:35 AM

Re: JD's CrossFit Chronicle

Weighted pull-ups

5 - Dead hang
3 - 25
1 - 35
1 - 45
1 - 53
1 - 63 (PR) I think...need to check back.
1 - 68 (Barely...may not have counted)
1 - 68 (F)
1 - 58 (Barely again)

10 - strict dead hang.

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