Jonathan's Crossfit progression

[Michael Mohammadi]

Need an update here, Dilgen!!!

[Michael Mohammadi]

Dilgen, get on BOARD!!! What's your progress?

[Jonathan Dilgen]

Back on Board!

So I inadvertently did a scaled up version of starting strengths 1st day today plus pull-ups. I haven't done any exercise in almost a week and I've been feeling pretty crappy. Also, I really fell off the wagon-diet wise. But no longer!

5 minutes on the bike to get warmed up.

Back Squat
2x5 bw squats to get used to the motion again and set my feet up correctly
1 x 10 with the bar
1 x 5 95#
1 x 5 115#
1 x 5 135#
5 x 5 155#

Bench Press
1 x 10 with the bar
1 x 5 95#
5 x 5 105# I think it was 105, it might have been 115 but I'm sticking with 105 so as not to jump too much too early. I want to maximize gains long term, not lift too much too early.

Deadlift
1 x 5 95#
1 x 5 145#
1 x 5 185#

Pull-ups (weight is #'s of assistance on the gravitron)
1 x 9 85#
1 x 5 55#
3 x 5 45#

Yeah! I'm going to be sore tomorrow!

Just had a huge dinner of chicken breast stir fried with frozen vegetables, soy sauce and Baron's yellow West Indian Hot Sauce (Scotch Bonnet peppers!) my favorite hot sauce...

[Michael Mohammadi]

Awesome man! Glad to hear you're back in the gym!!!!

[Jonathan Dilgen]

Didn't workout all weekend, but I nearly puked today, and I still don';t feel quite right.

Crossfit Warmup: 3 rounds
30 sec. Samson stretch (each side)
12 OH squat with the lightest "barbell" I could find (20 lbs, fixed weight)
12 Sit ups
12 back ext.
12 pull-ups (55 lbs assisted)
12 dips (55 lbs assisted)

'Diane' scaled waaaay down
15-12-9
95 lbs deadlift
"bridged" HSPU's

7:16

5 minutes walking on the treadmill 4% incline at 3.5 mph. I did this just to keep moving. I don't understand why people just drop to the mat and practically pass out after doing these workouts. I mean, I do understand why, it feels like the only viable option after a killer metcon. But weren't we all told at one point how important it is to keep moving after really strenuous exercise? I know I was. However, I don't recall the reason for this. I'll do some digging and see if I can't post an answer.

Really felt like I might lose my lunch in the middle of that last set of HSPU's and didn't really catch my breath 'til I got back into lab, a full 20 minutes later. Man I am out of shape...

[Jonathan Dilgen]

Killed myself at the gym today. I feel like I was hit by a truck between DOMS setting in from yesterday and the work I did today.

5 minutes on the bike

Back Squat
1x5 bw
2x5xbar
1x5x95#
1x5x135#
1x5x165# form didn't feel right so I backed the weight off
2x5x155# still felt kinda crappy but I finished the sets

SS exercise practice:
Press 2x5xbar
Clean 2x5xbar
Did some forearm stretches with the bar to improve my catch/rack position.

Pull-ups
1x5 dead hang
1x4 dead hang (felt a twinge in my left arm on the last one)
1x5 kipped
1x2 dead hang +1/2 kipped to the top

Core work
25 sit-ups
20 back ext
15 side crunches per side on back ext. platform
20 sit-ups
15 back ext
25 side crunches per side on the floor
5 leg raises on the floor
2 x 30 second holding feet 6 inches off the floor
2 x 20 second superman holds

My shoulders (delts not the joints) are really sore and my core is feeling like I worked it pretty hard. Feeling DOMS in my back, intercostals, lower pecs and bicepts. Surprisingly, my legs don't feel that bad.

Ouch!

[Jonathan Dilgen]

Soooo it's been a while. I fell off the wagon a bit here and there but I'm back. I've been working out at Crossfit Orange in Goshen, NY for the last two and a half weeks. I don't remember all of the workouts we've done so I'm not going to post a back log of all of it. Last week I did MWF +Saturday (No Crossfit on Sundays at this facility) this week I started 3 on 1 off. On Sundays when I don't have a rest day I will either run 5k or check out the other Crossfit gym in the area "C2E" in Chester.

I've been eating pretty well recently going Paleo+Dairy and supplementing with Vitamin D and Fish Oil (love Carlson's!). I'm slowly weaning off the dairy and upping the vegetables and protein. I've been a whole milk drinker my entire life so this will likely continue to be challenging. Weight hasn't changed much noticeably (haven't been on a scale in a while) but I have already noticed body composition changes.

It's a lot different being at an affiliate, there's so much more motivation and camaraderie/competition. I love it!

5-17-'10

AMRAP in 15 minutes 18 rounds

10 1.5 pood Kettlebell swing
10 abmat sit-ups

5-18-'10 (from Crossfit Football possibly?)

"Lucky" 7's 15:37

3 rounds for time

7 Hang Squat Cleans
7 Push-ups
7 Presses
7 Push-ups
7 Hang Cleans
7 Push-ups
7 Front Squats

Ouch!

5/19/'10 Today, on my 33rd birthday I did my first Crossfit total: 650

BS: 230
OHP: 105 upper body strength has always been lacking...
DL: 315

Still I'm happy with my total. Woot!

[Jonathan Dilgen]

Forgot to add that I used a 75 lb barbell for the lucky 7's workout

[Jonathan Dilgen]

5/20/'10 Rest Day

5/21/'10

400 m run
50 wall ball shots
10 push-ups
200 m run
25 wall ball shots
10 push-ups
100 m run
12 wall ball shots
10 push-ups
50 abmat sit-ups

17:57 second slowest time, wall ball for the first time with a 20 lb ball is a bad idea...

5/22/'10

Did DL strength work before WOD, got 275 up 3 reps for 2 sets and my back was a little rounded and felt a little strange/warm...no pain though

AMRAP in 4 minutes, 1 min rest, 4x
4 knees to elbows
2 power cleans (95 lbs)
6 kb snatches each arm (25 lb)

R1 4 (plus 1 k2e)
R2 3 (plus 4 k2e, 2 PC, 6L and 2R kb snatches)
R3 3 (plus 4 k2e)
R4 3 (plus 4 k2e, 1 PC)

Later that day I drove to Albany for a wedding and my legs and lower back were sore/stiff once I arrived. Definitely overdid it...

5/23/'10

Completely smoked...lower back is sore from DL, PC and snatches, upper back is sore from snatches. Tired from getting less than eight hours sleep for more than a week straight. The wedding was a lot of fun, but I did cheat a bit by having some champagne, a Scotch and a shot of So-Co (yuck!) Went to Crossfit C2E in Chester for a free class and was rocked by the warm-up. Worked on DL and wall ball form and some hip/hamstring openers. Want to go back again and try a real class when I have the energy.

5/24/'10

Rest day...thesis writing and maybe mow the lawn for my bro-in-law.

[Jonathan Dilgen]

Lawn didn't get mowed 'cause of the rain...gonna happen today.

I ate like a pig all day yesterday and no matter what I was still hungry. i guess my body really needed it, and perhaps I was overdoing it in the gym

5/25/'10 morning "Fran" at CrossFit C2E Chester (really like this place)

21-15-9 10:01

65 lb Thruster (fairly easy)
Pull-ups (had almost nothing left for these)

Used a blue band for 21, +8 of 2nd round, green band for the remainder. The bands took some getting used to. My pull-ups really weren't good. I'm kinda disappointed. Bad pacing/strategy at the beginning because I banged out all 21 thrusters quick and was smoked for the rest of the workout.

Gotta leave my ego at the door.