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Old 10-14-2009, 06:18 AM   #451
Jason David
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Re: JD's CrossFit Chronicle

10/14/09

5 rounds for time:

30 GHD Sit-ups
25 Back extensions

17:09 Rx'd - PR...by about a minute and a half.
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Old 10-15-2009, 09:55 AM   #452
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Re: JD's CrossFit Chronicle

10/15/09

21-18-15-12-9-6-3

Handstand push-ups
L-Pull-ups

21:58 Rx'd I guess...

I mixed up the grip on the l-pullups. Also - I know i'm kind of cheating but i'm doing mostly singles. I start in the 'L' position and end there but use the momentum of my legs going to the L position to get up and don't hold it for the subsequent rep (that make sense?) I finish in the 'L' positon but let me feet come to the ground when I'm done...but I don't come to a complete stop. I could only really do sets of 3 anyway - amazing the people that can keep a nice 'L' throughout an entire WOD of L-pull-ups.
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Old 10-17-2009, 10:43 AM   #453
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Re: JD's CrossFit Chronicle

10/17/09

Kind of a weird day for me...good and bad. Good because we had a little event at the Affiliate. The "MCCF 5K+". We had a pretty good turnout (30+). It was definitely a fun group. Click here for some details on our site.

I was excited to participate but my calf jumped up an bit me about 400m into the first round!! Ugh! I couldn't continue. It felt like a cramp but didn't, and still hasn't, gone away. THEN!!!

I figured I would do my regularly scheduled WOD...I was a bit worried about hurting my calf further and don't know if that was what caused it, but I hurt my neck on the 4th set of push press. One good part of the day was my press...10 #'s higher than the last time I did my total.

I felt really good today...been eating well, taking my fish oil. Coming off of a rest day, then bam! Sucks...

Press
1-1-1-1-1 145-150-155-160(F)160 (Tie PR)
Push Press
3-3-3-3-3 155-165-175(F)170(F 3rd rep) X
Push Jerk
5-5-5-5-5

My warmup to the run was a bit too light...and I had new shoes (Chucks). I was running Pose too. You know. To avoid injury.
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Last edited by Jason David; 10-17-2009 at 10:47 AM..
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Old 10-19-2009, 10:11 AM   #454
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Re: JD's CrossFit Chronicle

10/19/09

I took an extra rest day due to my injuries on Saturday...Actually felt pretty good today. I figured I would play it by ear and just be careful. Felt good on the rower, had good energy. Back was still a bit sore from the weird push-press strain but didn't feel too bad.

The Deadlift warmups felt really nice so i decided to give it a go. Nailed a PR (crazy) and tried one more attempt. Figured I wouldn't push it today...happy with the PR.

Deadlift - Sumo style
10 - 95
7 - 135
5 - 225
3 - 275
1 - 300
1 - 325
1 - 350 (PR)
1 - 360 (F) Didn't get it off of the ground..
1 - x
1 - x
1 - x
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Old 10-19-2009, 01:46 PM   #455
Sean Dunston
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Re: JD's CrossFit Chronicle

How do you like the Sumo style?

I've never tried it.

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PS: nice work on the 5K!
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Old 10-20-2009, 04:12 AM   #456
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Re: JD's CrossFit Chronicle

Quote:
Originally Posted by Sean Dunston View Post
How do you like the Sumo style?

I've never tried it.

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PS: nice work on the 5K!
I like sumo style just because its easier for me to keep my back from rounding...mainly due to my short arms...and I hope you are kidding about the 5K!!??
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Old 10-20-2009, 08:36 AM   #457
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Re: JD's CrossFit Chronicle

10/20/09

5 rounds for max reps of - BW 170

BW Bench press 14,10,10,8,7 - 49
Pull-ups - kipping 25,21,22,20,23 - 111
BW Back squat 23,20,15,15,17 - 90

Rd by Rd - 62,51,47,43,47 - Total 250.

omg...What a monster of a WOD...Shoulder doesn't feel all to good after the bench...got a headache (minor) from the squats and the grip was taxed from the pull-ups.

Took a 5 minute rest between rounds and my rest between exercises increased a bit round to round.

I was originally shooting for 300...then after the first round thought maybe 275 - then had a visit from reality about round 3...I was shooting for 20 on my last set but knew I only needed 17 for 250 - I really don't know how much I had left.
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Old 10-20-2009, 08:56 AM   #458
Sean Dunston
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Re: JD's CrossFit Chronicle

Quote:
Originally Posted by Jason David View Post
I like sumo style just because its easier for me to keep my back from rounding...mainly due to my short arms...and I hope you are kidding about the 5K!!??


I wasn't kidding - I meant the coordination of the event/wod. looked pretty cool to me, and you had a good number of participants.
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Old 10-20-2009, 09:10 AM   #459
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Re: JD's CrossFit Chronicle

Quote:
Originally Posted by Sean Dunston View Post


I wasn't kidding - I meant the coordination of the event/wod. looked pretty cool to me, and you had a good number of participants.
Oh!! Haha!!! Thought you might've been commenting on my performance!!!

It did go really well..great group (little cold) but definitely lots of fun!
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Old 10-22-2009, 05:18 PM   #460
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Re: JD's CrossFit Chronicle

10/22/09

Started to warm up today...and...Nope! Too Sore!!! First time I've had to skip a day due to muscle soreness since starting the mainpage 3 on 1 off schedule in April..

thought it was noteworthy.
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