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Old 11-19-2010, 10:03 AM   #43
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Playing catch-up...posting only WOD's from the foundations course at BWI. Anymore would be too time consuming.

11/1/'10 Day 1

400 m run
15-12-9
squats
ring rows
push-ups
400 m run

8:27

Also written in the notes from this day: "goal -2 minutes." We're going to be repeating this workout in the 8th and final foundations class and I was hoping to shave 2 minutes off that time. Yikes!

11/3/'10 Day 2

10!
deadlift 95#
push-press 25# dumbbells

5:26

11/8/'10 Day 3

AMRAP in 10 minutes
250 m row
10 wall-ball (20#)

6 rounds and 4 seconds to spare

11/10/'10 Day 4

3 rounds for time:
50 ft walking lunges
10 pull-ups
5 knees to elbows

4:52 Major ripped callouses

11/15/'10 Day 5

21-15-9
Hang Squat cleans 25 # dumbbells
abmat situps

6:09 "Soft bottom" while doing squat cleans...my lower back has been sore since.

11/17/'10 Day 6 in the previous post.




Going to my first regular class tonight:

Power cleans and knees to elbows on the website...my "posterior chain" is kinda sore from the lunge/snatch combination on Wednesday so we'll see how this goes...
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