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Old 11-19-2010, 06:06 PM   #44
Jonathan Dilgen
Member Jonathan Dilgen is offline
Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

First "real" class at BWI, and as I should have known the warm-up kicked my butt.

400 m run

10 forearm to instep w/ rotation
10 band dislocates
10 strict pull-ups (used the purple band on 2nd round)
10 ring dips (used the purple band for half the 1st round and all the 2nd)
10 double wall-ball (did only singles)

Burgener warm-up with empty bar


10 power cleans
5 Knees to elbows
8 power cleans
10 Knees to elbows
6 power cleans
15 Knees to elbows
4 power cleans
20 Knees to elbows
2 power cleans
25 Knees to elbows

12:51 95# on the bar which was the weight for women (135# for men)

Spent!!! Knees to elbows really slowed me down...last time I did them (over the summer) I was able to kip them easily and 25 in a row would have been no big deal. Today, if I was able to get 3 in a row with a huge "double" kip I was lucky not to lose my grip on the bar! No rips on my hands to speak of so that much was good. Definitely got some blisters forming under the callouses though.

hip stretch on pole (like screaming pigeon kinda)
hip ext. on GHD
foam roll
ate about 10 ounces of chicken w/ sweet potatoes, beets, squash and zucchini

Stuck around for a while (while stuffing my face) and watched some of the other dudes doing some strength training. This one guy (whom some might call a fratboy ***** with his ripped tank top) who didn't look particularly huge was deadlifting 4 plates for reps and got 5 just as I was walking out the door...all I could say was wow. Turns out he's one of the strength coaches and a former collegiate level football player. Can't wait to start training with that guy!
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