JC's Crossfit & Zone Log

8-31-09

FS: Worked up to 205, i think i could have gotten 210

Push Press: 95, 135, 145, 155, 165, 175 x failed


My presses seem to need alot of help

9-1-09

Back Squat: 135, 185, 205 x5
Back Squat: 225, 255 x1

Press: 45, 65, 95 x5
Press: 95, 115, 125 x1



Getting my current maxes due to starting CFSB again friday.

9-2-09

Deadlift: 135, 225, 245, 265, 285 x5
Deadlift: 305, 315, 325, 335 x1

I cant wait to start CFSB and see what I can get these numbers up to

going to switch over to posting my workouts in my blog, if anyone cares the link is in my sig

[Jay Ashman]

good... easier to follow... plus you can set up facebook to post the blog entries to there automatically, allowing more of us to check out your progress

Going to start this back up again, my best days in crossfit was back when I had this going. Some updates, I am 230lb which is the heaviest I have ever been, 1.5 years ago I had gotten down to 188lb so I'm pretty annoyed about falling off the wagon. I am only 5'8" by the way. I'm 26% bodyfat

1RM Updates
-Squat: 345lb
-Deadlift: 400lb (weak puller and multiple back injuries)
-Press: 165lb
-Bench: 265lb

I have some minor issues with my lower back still, and my right shoulder but they are healing up ok with some mobility work.


Goals:
-Simply compare times to some old workouts in the log, and try to beat them.
-Complete Fran for once
-Lose 12-14% bodyfat.
-Rehab my low back and shoulder enough to hopefully not feel pain 24/7.

Programming
-Right now I will most likely do scaled versions of the mainpage workouts to get back in to the swing of things
-Depending on workout, may add some prowler pushes or extra rowing for more conditioning work (I am a firefighter/paramedic so this is the most important goal right now)
-After things start feeling better, I will follow the outlaw way.

Diet is going to the zone at 20 blocks for now, 90% from the favorable choices. Main reason for doing the zone is that it worked extremely well for me a couple years ago. So lets get started.

Shoulder rehab work, crossfit warmup

3 rounds
15 lunge steps
5 wall walk-ups
50 jump ropes
Time: 8:10 - My conditioning is worse than I thought it would be, I thought this was going to be a quick easy one. Better get to work


Rowing intervals of 30 seconds on 1:30 seconds off

20 minutes of yoga in the AM

30 minutes of mobilty work and warmup

100 single unders
20 GHD
20 burpees
10 clean and jerks @ 115lb
Time: 9:01

Row as long as possible with the elevation mask on: about 5 minutes

Right shoulder rehab for about 20-30 mins, then warmup

Tabata with rest as needed (all wearing elevation mask)
-Ball slams 30lb
-Squats
-Mountain climbers
-1,2,3's from insanity workout

A little random but today was supposed to be a rest day, good enough.

-20 minutes of yoga in the AM
-Shoulder rehab
-Warmup

AMRAP 12
-15 calorie row
-6 burpees
-4 front squats @ 95lb
Rounds: 3 full rounds, plus 15 calorie row

Still scaling it down, my heart and lungs need some serious work