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Old 10-17-2009, 09:35 AM   #1
John Jaeckel
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JJ's Workout Log

Hey All,

I'm 48, M, been CF'ing for about 8 weeks. I started at about 230 lbs./6'. I am down round 220 now, and (oddly enough) still 6'. Have gone down two belt loop holes and feel great.

Have been doing a mostly paleo/little bit zone (and some cheating) diet for about 4 weeks.

The other night did a p.r. on deadlift: 315, and felt like I could have done more. My p.r. in overhead press is 135 (a bit of a weak point). And I'm guessing my rear squat p.r. would be about 295.

Did Cindy today (after some 25kg side presses: 2x2x5): 13 +5 pullups in 19:00. Did all the pushups with near or perfect form. Did the pullups on a box with complete negatives to full hang.

My goals for 2010 are:

DL twice my body weight
Do ten clean bodyweight pullups
Do 18 rounds in Cindy

(and get much better at OHS, which for some reason I really struggle with)

Last edited by John Jaeckel : 10-17-2009 at 09:45 AM.
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Old 11-25-2009, 08:45 AM   #2
John Jaeckel
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Re: JJ's Workout Log

13 weeks in.

My gym has slightly different strength metrics: DL, press and FRONT squat.

Set new p.r.'s in all three this past week: 345 DL, 145 press and 200 front squat.

Have pretty much mastered the form on the OHS (finally). Believe it or not, it was doing power snatches with good form that got me through my mental barrier on OHS. Still need to get deeper on them and do more weight (presently can do 10-15 reps at 75 poundsó I know, I sound like a wuss).

Weighing 218 (down from 232). Have lost at least two inches on my waist.
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Old 11-25-2009, 09:17 AM   #3
Michael Strahlman
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Re: JJ's Workout Log

I just started crossfit...I am 5-10 and 220. Would like to loose about another 20lbs, but am more concerned with my waste line. It is a 38 right now. Do you feel that this regimen is helping you loose the weight? What are your overall thoughts on CF? thanks.
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Old 11-28-2009, 01:20 PM   #4
John Jaeckel
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Re: JJ's Workout Log

Quote:
Originally Posted by Michael Strahlman View Post
I just started crossfit...I am 5-10 and 220. Would like to loose about another 20lbs, but am more concerned with my waste line. It is a 38 right now. Do you feel that this regimen is helping you loose the weight? What are your overall thoughts on CF? thanks.

Hey Michael,

Thanks for commenting. Sounds like you're proportioned about like me. Also, although I live in Columbus, I am a Chicago guy, too!

I do think it is helping me lose weight. I am dieting, too. I've lost over 2 inches off my waist. And when I started, I would say I had about a 38 waist.

I've always carried a lot of fat up in my face/neck/chest/upper back, so although I've lost a lot of fat, I don't think I look noticeably a lot leaner to most folks, only because I have also put on some muscle.

I LOVE this program and what it's doing for me. I feel better than I have in 10 years and it's really forcing me (in a good way) to examine some other aspects of my life and the effect they have on my well-being (like drinking booze).

Do you work out at Windy City? I had planned to go in there over Thanksgiving but got caught up in some personal stuff and couldn't do it. Sounds like a nice gym.
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Old 11-28-2009, 01:27 PM   #5
John Jaeckel
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Re: JJ's Workout Log

Filthy Fifty (from Wed. 11/25):

donkey kicks
mountain climbers
pullups (w/ band)
box jumps (24" box)
ball slams (16 lb. ball)
lunges
floor wipers (115 on the bar)
double-unders (100 jump rope reps)
pushups (clean, perfect form)
50 cal. row

31:08
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Old 12-04-2009, 07:29 AM   #6
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Re: JJ's Workout Log

Hit the scale this morning:

212 pounds, down from 232 in mid August when I started CF.

PR's have gone from:

285 to 345 (DL)
245 to 285 (rear squat)
125 to 140 (press)

This is the best addiction for an addictive personality!
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Old 12-08-2009, 11:07 AM   #7
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Re: JJ's Workout Log

Getting over the flu.

Cardio and endurance not there yet. Last night did a lighter WOD:

DL 21x155
Bench Press 21x135
DL 15x155
Bench Press 15x135
DL 9x155
Bench Press 9x135

Tonight:

5x5 rear squat
And Fran
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Old 12-10-2009, 06:40 PM   #8
John Jaeckel
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Re: JJ's Workout Log

JJ 12/08/09

WARM-UP:
30 squats
10 HSPU
10 pullups

STRENGTH:
Rear squat 5x5 185, 205, 225, 235, 235

WOD:
Fran
Thrusters as Rx'ed
Pullups with thin band
10:03

Feeling about 90%, still hacking a bit, but not infecting anyone in my basement!

JJ 12/10/09

WARMUP:
30x KB Swing (53 lb)
20 pushups
30 squats
25 rollovers

STRENGTH:
5X3 Hang Power Clean 120, 125, 135, 140, 145

WOD (my own personal creation— still working out in my home "dumbgeon" due to lingering cold/flu thang):
"THE MAD TURK"
3 rounds for time of:
10 Turkish Get-Ups (5 each side/35 lb. KB)
10 GHD situps
20 pushups
19:50
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Old 12-11-2009, 04:34 PM   #9
John Jaeckel
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Re: JJ's Workout Log

12/11/09

WARMUP:
25 KB swings (53 lb.)
20 pushups
25 squats
10 pullups

STRENGTH:
Stationary Press 120x3, 130x2, 135x2, 140x1, 145x1, 150x1, 155x1

WOD:
Run 1000 meters
50 pullups (assisted)
50 squats
50 pushups (clean)
50 KB Swings (53 lb.)
Run 1000 meters
26:28
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Old 12-13-2009, 10:43 AM   #10
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Re: JJ's Workout Log

12/12/09

REST


12/13/09

WARMUP:
25 KB swings (53 lb)
30 squats
20 pushups
10 pullups

STRENGTH:
Bench Press 5x5 135, 185, 195, 200, 200 (failed on 3)

WOD:

Tabata/6 rounds each:
body rows
sit-ups
overhead press (45 lb bar only)
sumo deadlift high pulls (53 lb k-bell)
overhead squat (25 lb. bar only)
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