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Old 06-03-2008, 01:07 AM   #1
Jon Winchester
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Join Date: May 2008
Location: Kapolei  HI
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oahu jon

M/70"/187lb/33

I've been a little over a month and a half on crossfit as my only exercise. Everything has been self-taught and website-taught. Took my final Army PFT last week for the highest score ever (290). Max score on pushups (75) and situps (76), and I'm tempted to work on cutting 66 sec off my 2 mile time (14:24) to try one last time next month for a perfect 300. Pacing was a problem as my second mile was 20 seconds faster than the first. I was surprised at the amount of power and energy I had at the end, wish that I had turned it on sooner! Also dropped 8 lb of body weight since my alltime high 2 months ago.

Crossfit is the most consistent fun I have had with any exercise program, which is a big part of why I am glad to do it every day and fully expect to continue as a life long habit. Until now I was already getting too tubby and bit worried what would happen to my fitness level when I left the Army!

Also started an "loose" zone diet, too busy and travelling too much to measure everything, but I will try and tighten it up once things settle down. Working on meal planning, better food shopping and getting the kids off sugar/corn syrup...

Met last week with Bryant at CF Oahu and hope to start regular visits there for the community and professional coaching.

So this is my log to look back and see where I started, what I did and how I progressed.

Sunday 080531, HAFB gym. CF total: 655. Barely cleaned the 125 for SP. Need to practice those.

Yesterday 080601, Waimea Beach. Thrusters with a big smooth rock, and tuck jumps, all in deep soft sand. 10-50/8-40/6-30/4-20/2-10

Today 080602, HAFB gym. 5x5 135lb squats in warmup. 95# cleans and Swiss Ball "GHD" situps. 10-50/8-40/6-30/4-20/2-10. Definitely I'm ready for heavier cleans next time.

Made a slosh pipe to lunge around with in the park, can't wait to try it out. 8' x 4", half full (21 lb water + 12 lb pipe). no glue just dry-capped the ends.

Last edited by Jon Winchester; 06-03-2008 at 01:14 AM..
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Old 06-06-2008, 11:57 AM   #2
Jon Winchester
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Join Date: May 2008
Location: Kapolei  HI
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Re: oahu jon

080603. 5 rounds with breaks: 5 squats, 5 deadlifts. Moderate weight, focused on deep squats.
080604. Rest day.
080605. Ran mile barefoot. Little pain in right Achilles. Built up to max DL, 335 lb (PR), 135 lb clean (PR). 10 rounds: 5 pullups (jumping), 10 pushups, 15 squats.
080606. 3 rounds: 15x 35# DB walking lunges + .4 mile run. Finished with waiter carries and farmer carries.
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Old 06-20-2008, 06:22 AM   #3
Jon Winchester
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Join Date: May 2008
Location: Kapolei  HI
Posts: 18
Re: oahu jon

Finished 3 "elements" at Crossfit Oahu. Spent some time in the field. Got sick. Time to get back into it...

080615. OHS, FS, BS, each for 1-1-1-1-1 reps. all in kg and I lost my paper.
080616. 4 rounds: 800 m on treadmill. ~6:30 pace
080618. 50 situps, 50 ~30” bench jumps, 50 situps, 25+25 lunges, 50 situps, 50 burpees, 50 situps. 19:13
080619. Power cleans, 111#: 3-3-3-3-3.
080620. 6 rounds: 400 m on treadmill. ~6:05 pace

Last edited by Jon Winchester; 06-20-2008 at 06:26 AM..
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