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Old 04-09-2011, 04:29 PM   #91
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Normal warm-up

Squat: 235
45x8
95x5
135x5
185x4
215x2
235x5x2, 235x13

Form wasn't great until the last 2 reps

Bench: 172.5
45x8
95x5
135x4
160x2
172.5x5x2, 172.5x8

Only did 2 sets of chins (10), and 1 set of dips (12). Elbows bothering me still, Ryan suggested some rolling/lax ball things to try for tricep and forearm, which hurt like hell so I definitely need them.

Prowler conditioning: 30 m run, 6 rounds, 90 seconds rest between, 140 on the sled.

Apparently I lied about my weight since the scale just told me I'm 197...yikes!
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Old 04-13-2011, 03:41 PM   #92
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

4/12/'11

Got to the gym late after working on edits to my dissertation all day yesterday. But it's done, it's out and I'm almost a doctor.

Normal strength warm-up, rushed and I forgot to roll out my legs

Back Squat: 240
45x8
95x5
135x5
185x4
215x2
240x5x2, 240x12

Started doing warm-ups for OH press (45x8, 95x5) then Luke said, "You're doin' the prowler."

140 on the sled in the rain is the worst! It felt like there was 280 on it, not 140, effing terrible. 6x30m sprints with 90 seconds rest between.

Might go do some presses, push-presses and jerks tonight at the school gym...who knows.
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Old 04-15-2011, 11:46 AM   #93
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Yesterday 4/14/'11

Good thing I didn't do presses on Wednesday because we did them yesterday. Apparently we're doing presses on Thursday now.

Med Ball WOD #1 w/ 20 lb ball
15 push-passes (basketball style)
15 overhead throws (soccer throw-in style)
10 side/rotational throw per side
Slam ball overhead tosses 20 lb ball 3x8 (caber-toss style)

Deadlift: 285 crappy form, rounding the back, gotta nail form in the warm-ups and I need Luke there for that which means I need to get to the gym on time!!!

135x8
185x5
225x5
265x2
285x7


Press: 107.5
45x8
65x5
95x3
107.5x5x2, 5+ 9

Reverse hyperextensions: 3 x 12 with 50 lbs? on the machine...I vaguely remember it looking like there were 2 25 lb plates on it, but I can't really remember.

Weighted chins: 25 lbs, 3x6

Dips: 3x12

Banded sprints: 4x20 m sprint, high knees, etc. 30 sec rest.
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Old 04-20-2011, 05:50 PM   #94
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Skipped 4/16, met a girl the night before, 'nuff said.

Yesterday: 4/20/11

Normal warm-up, didn't jump rope, 10 chin-ups

Jump training (box jumps), 5x3 at 85% of max height ~40" (max was 45")

Back squat: 245 lbs
45x8
135x5
185x3
235x1
245x5x2, 245x8+1 crappy rep in the middle

Prowler runs 140 on the sled, 8x30 m, 90 sec rest

Chin ladders 4 rounds to 4

Stretch and roll
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Old 04-21-2011, 06:47 PM   #95
Jonathan Dilgen
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Re: Jonathan's Crossfit progression

Normal warmup

Med ball warm-up

Bench: 175 form sucked
45x8
95x5
135x4
160x2
175x5x2
175x6 shoulders came up towards the ears, no bueno

Deadlift: 290
135x8
185x5
225x5
265x2
290x9 need to get set, get form solid before pulling

Banded sprints: 30 m x8

wasn't feeling the dips (3x10) or the pull-ups (weighted, 25 lbs 1x6, 1x5, unweighted 1x9)

Burpees: 10x3 10 in 30 seconds, 60 seconds rest, second set was 32 seconds, but I was doing full push-ups apparently we can do "crossfit competition" burpee form for this, meaning not real push-ups, so I don't move up to the next level until next class

i am effing done
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