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Old 03-12-2011, 04:36 PM   #81
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Went out last night, woke up early, felt like crap in the gym but still got the work done.

Warm-up:
Row 500 m
Jump Rope, 50 singles, 25 right, 25 left, 50 more singles
10 push-ups
10 dislocates
roll and stretch hams, glutes and quads

Deadlift:
135x5
185x5
225x3
260x10

Bench:
45x5
95x5
125x3
155x5x2
155x10

Chins: 9x3
Back Ext: 10x4
1 set of max leg raises (12 before hands gave out)

Turkish get-ups start with 8 kg kettlebell, work up
15 per side

20x3 abmat sit-ups

Post-workout:
Roll and stretch hams glutes and quads,
Rolled the crap out of my left shoulder with a lacrosse ball, but still have serious pain from dips on Thursday.

Tonight: roll, roll, roll, eat, relax, get to bed early, cause daylight savings is coming.
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Old 03-15-2011, 06:07 PM   #82
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Back Squat and Overhead Press day!

Same old warm-up plus one set of chin-ups 9 reps

BS:
45x5
95x5
135x5
185x3
205x5x2, 205x11

OHP:
45x5
65x5
85x3
95x5x2, 95x9

Partnered chin ladders... tried to do ladders to 5's which didn't work out (failed on the very last rep of the round of 5), then did 4 sets to 3
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Old 03-17-2011, 09:36 PM   #83
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Did our regular warm-up even though we weren't lifting today and
2 sets of 9 chin-ups (I swear these are getting harder every time)
3 sets of 10 dips

Then the "Viking"
This was a fun one!

In teams of four

Rowing to site of attack: 250 m row, 1 captain calling out "row", 3 oarsmen rowing in unison until the slowest of the three gets to 250 m

Pushing the ship into shore: 6x30 m Heavy (180#'s plus the weight of the sled) prowler pushes, teammates resting or sharing as needed

Kill the townspeople!: 60 "kills" or sledgehammer strikes on tractor tire, reps only count while at least two teammates were holding themselves at the top of a pull-up

Wounded warrior rescue: 400 m run one person must be carried the whole distance, as well as a ~50# sandbag

Row home: another 250 m row, same as before but with a different "captain" calling out the pace.

Celebrate with a Guinness! Happy St. Patrick's day!

Being the lightest at 190#'s meant I was carried the furthest, and let me tell you it sucks! Being winded, then having someone's shoulder in your stomach so you can't get a full breath...being carried was far worse than carrying.

Just for fun, I did 7 regular pull-ups before leaving. good times
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Old 03-19-2011, 02:15 PM   #84
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Deadlift day! Sooooooo, I went out last night so I didn't get up in time to go to the strength class. Instead i went to the school gym and did the workout there. Basically repeated last Saturday without the turkish get-ups, and the sit-ups were a little different.

Deadlift: 265
135x5
185x5
225x3
265x7-ish, not really sure 'cause I lost count. I'd blame the alcohol if this was a one time thing. The low number of reps however I blame on the lack of sleep and alcohol.

Bench: 160
45x5
95x5
135x3
160x5x2
160x10!!! Awesome!

3 sets of 9 chins, almost failed the last rep third set, went back and did a set of pull-ups to 9 after ab/conditioning

Back ext. 4x10

Officially hit 191#'s on the scale after my post-workout shake. Wow. I think I was weighing about 180 when we started this program back in early Feb.
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Old 03-22-2011, 06:30 PM   #85
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

For Bissonette: eff running

regular strength warm-up

Back Squat: 210
45x5
95x5
135x5
185x3
210x5x2, 210x12 jumping up to 220 next week!

Conditioning:
4x10 burpees fast, 90 sec rest between rounds
5 rounds of 5! box jumps, 60 sec rest
lowest height was approximately 27", each successive box was ~3.5" higher
last round I moved up a box and did the last jump on the highest platform plus 3 45# bumpers and 1 25# bumper. According to Kurt, it was 41" but the math doesn't add up...

Chin-ups: 3x9, decided to eff around with the weight vest after stretching and got 6 chin-ups with a 25# vest on. Awesome! I thought my chins were getting weaker. Turns out, they were not!
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Old 03-26-2011, 02:24 PM   #86
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

3/24/'11

regular strength warm-up

Overhead press: 100#'s

45x5
65x5
95x3
100x5x2
100x7

Chin-ups: 9x3
Dips: 10x3

Conditioning:

5 rounds
Prowler sled + 90#'s high grip 20 m, low grip 20 m
farmer's carry 210#'s 20 m out, 20 m back
Rest ~90 seconds

Today, 3/26/'11

Regular warm-up

Deadlift: 270#'s
135x8
185x5
235x3
270x9

Bench Press: 165#'s
45x8
95x5
135x3
165x5x2
165x10

Chin-ups: 9x3
Back ext.: 10x3

Stretch and roll legs
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Old 03-29-2011, 06:22 PM   #87
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Had a dream about squatting last night. Not sure if that's a good thing!

Regular strength warm-up

Back Squat: 220#'s
45x8
95x5
135x5
185x3
220x5x2, 220x11!

Still had plenty left but I had a wicked Charlie-horse/cramp in my left quad/hip flexor region. Rolled it out with the grid and a lacrosse ball but it still fires up when I sit down or get up. In any case I'm really starting to feel the bottom of the squat, the hamstring stretch, driving up out of the hole and keeping the knees out, big inhale at the top, chest up, tight back, etc... Got lots of compliments on form, but the one that really counted was from our strength trainer Luke Espe. Good times...

Weighted chin-ups: 25# vest, 6x3, got greedy and went for a fourth set but only got 4, took off the vest and banged out 4 more wider-than-shoulder-width pull-ups.

Conditioning (more like abs):
"Ab-roll" basically the same thing as the ab-wheel or ab-roller but we were using a barbell with 25# bumpers on it as the roller. 3x10

Hollow rocks 3x15

Stretched and rolled out legs as usual and did some lax ball rolling on my left quad as well as some bicep/tricep rolling with the small football roller.
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Old 04-02-2011, 12:09 PM   #88
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Thursday 3/31/'11

Normal warm-up

OH press: 102.5 #'s
45x8
65x5
95x3
102.5x5x2
102.5x8

Chins 3x9
Dips 3x10

5! Box jumps to 40.5"

Today: 4/2/'11

Normal warm-up

Deadlift: 275#'s
135x8
185x5
225x4
245x2
275x8

Bench Press: 170#'s
45x8
95x5
135x4
155x2
170x5x2
170x8

Chins 9x2, 11x1 (need to increase # of reps per set)
Back ext. 4x10

No conditioning
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Old 04-05-2011, 07:49 PM   #89
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Normal strength warm-up

Weighted chin-ups with 25# weight vest, 1 set for 6

Squat: 230#'s

45x8
95x5
135x5
195x3
230x5x2, 230x14!!! Form still improving, good speed, firing out of the hole, killing it. May have had more in me but gave up after my elbow acted up again, icing tonight.

Press: 105#'s
45x8
65x5
95x3
105x5x2, 105x8 Form not bad but needs more work, need to keep the weight close to my face, good speed.

Chin ladders, 3 sets to 4

Dips, max to 16, then 2 sets of 12

One more set of pull-ups to 6

Reverse hyper-extensions: 3 sets to 20 on the pummel horse, no weight, Thursday we go to the machine....
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Old 04-07-2011, 07:01 PM   #90
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Normal Strength warm-up

Clean practice: 65, 95, 115

Deadlift: 280 lbs
135x8
185x5
225x3
255x2
280x9, gained a rep and 5 lbs

max height box jump test: >40" but no tape measure! We used a strip of drywall to measure everyones max's. I missed at 5 plates on top of the highest platform we have, going to have to ice my right shin and hamstring from where I bit it. Best part: there's video of me missing it.

Weighted dips: 20# weight vest 6x3
Chins 10x3

One set of back extensions to 10, ran out of time.

Post-workout: my normal shake (50 grams of protein, ~50 grams of carbs, extra BCAA's and glutamine added), then Five guys burger with 4 extra patties (6 total), sweet baby Jesus it was glorious. Gotta up the food/calories; I usually get hungry during workouts and my weight hasn't really changed in a few weeks.
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