Jonathan's Crossfit progression

[Jonathan Dilgen]

Yesterday was a rest day. I'm sticking to every other day for a while.

5/27/'10 27:18 One of the slower times...
CrossFit Orange custom WOD

32 Medicine Ball "Cleans" (13 lbs)
Run 200 m
16 Push Presses (65 lbs)
24 Medicine Ball "Cleans" (13 lbs)
Run 400 m
12 Push Presses (65 lbs)
18 Medicine Ball "Cleans" (13 lbs)
Run 600 m
8 Push Presses (65 lbs)
12 Medicine Ball "Cleans" (13 lbs)
Run 800 m
4 Push Presses (65 lbs)

[Jonathan Dilgen]

It's not that I've been slacking...just needed a break from the boards is all. Since the last time I updated, I went from doing WOD's at Crossfit Orange in Goshen to Crossfit C2E in Chester with Jeff Johnson (who is awesome btw). He's got a small place for now and it's almost like a boutique crossfit facility; he might not have all the equipment for every WOD on the mainsite but he'll more than make up for it with ingenuity and personal attention. Great guy, great place, I was sorry to have to leave.

Anyway, back in Baltimore for the time being and I started the foundations course at Crossfit BWI. They have a strong program and some super strong athletes. Tonight was our 6th class of 8, and we've been invited to join in the regular classes, so I'm super excited but also completely spent from todays WOD:

AMRAP 10 minutes:
50 ft walking lunge 25# dumbbell
10 single arm snatches right arm
50 ft walking lunge 25# dumbbell
10 single arm snatches left arm

I got 4 rounds plus 50 ft, the right arm snatches and about 40 more feet before time ran out. My legs felt like they were cramping pretty good right afterward. I drank some water and ate the chicken with sweet potatoes I brought with me. Now I feel good, tired, full and ready for bed!

[Jonathan Dilgen]

Playing catch-up...posting only WOD's from the foundations course at BWI. Anymore would be too time consuming.

11/1/'10 Day 1

400 m run
15-12-9
squats
ring rows
push-ups
400 m run

8:27

Also written in the notes from this day: "goal -2 minutes." We're going to be repeating this workout in the 8th and final foundations class and I was hoping to shave 2 minutes off that time. Yikes!

11/3/'10 Day 2

10!
deadlift 95#
push-press 25# dumbbells

5:26

11/8/'10 Day 3

AMRAP in 10 minutes
250 m row
10 wall-ball (20#)

6 rounds and 4 seconds to spare

11/10/'10 Day 4

3 rounds for time:
50 ft walking lunges
10 pull-ups
5 knees to elbows

4:52 Major ripped callouses

11/15/'10 Day 5

21-15-9
Hang Squat cleans 25 # dumbbells
abmat situps

6:09 "Soft bottom" while doing squat cleans...my lower back has been sore since.

11/17/'10 Day 6 in the previous post.




Going to my first regular class tonight:

Power cleans and knees to elbows on the website...my "posterior chain" is kinda sore from the lunge/snatch combination on Wednesday so we'll see how this goes...

[Jonathan Dilgen]

First "real" class at BWI, and as I should have known the warm-up kicked my butt.

400 m run

2x:
10 forearm to instep w/ rotation
10 band dislocates
10 strict pull-ups (used the purple band on 2nd round)
10 ring dips (used the purple band for half the 1st round and all the 2nd)
10 double wall-ball (did only singles)

Burgener warm-up with empty bar

WOD:

10 power cleans
5 Knees to elbows
8 power cleans
10 Knees to elbows
6 power cleans
15 Knees to elbows
4 power cleans
20 Knees to elbows
2 power cleans
25 Knees to elbows

12:51 95# on the bar which was the weight for women (135# for men)

Spent!!! Knees to elbows really slowed me down...last time I did them (over the summer) I was able to kip them easily and 25 in a row would have been no big deal. Today, if I was able to get 3 in a row with a huge "double" kip I was lucky not to lose my grip on the bar! No rips on my hands to speak of so that much was good. Definitely got some blisters forming under the callouses though.

Post-WOD:
hip stretch on pole (like screaming pigeon kinda)
hip ext. on GHD
foam roll
ate about 10 ounces of chicken w/ sweet potatoes, beets, squash and zucchini

Stuck around for a while (while stuffing my face) and watched some of the other dudes doing some strength training. This one guy (whom some might call a fratboy ***** with his ripped tank top) who didn't look particularly huge was deadlifting 4 plates for reps and got 5 just as I was walking out the door...all I could say was wow. Turns out he's one of the strength coaches and a former collegiate level football player. Can't wait to start training with that guy!

[Jonathan Dilgen]

Crossfit BWI Foundations Day 7

Warm-up:
500 m row 1:46 damper on 10 (whoops!)
10 elbow to instep lunges with rotation
15 kip swings
Burgener warm-up

Skillwork: KB swing

WOD "Helen"

3 Rounds
400 m run
21 1 pood KB swings (Rx is 1.5 pood I think)
12 pull-ups

10:24

I have no idea if that is a good time or not, and I don't think it was Rx'ed...still felt like death at the start of the third round, and felt great when I was done!

Was told my kip could be a lot more powerful if I used the length of my legs instead of just throwing my knees up...guess I'm not used to having so much room to swing!

[Jonathan Dilgen]

Just looked at my other records...I did "pyramid Helen" or "Hell-in" from the games on the 19th of July and my time was 33 minutes and I did the first round (same work as full Helen) in 11 minutes. My training certainly has suffered at some point since then, although I feel like I'm on the right track now.

[Jonathan Dilgen]

I don't think this workout has a name but it should be called hell. I'm still in a haze as I write this.

Warm-up:
400 m run
Elbow to instep with rotation across the floor

10x2 of the following
band walk (sideways stepping with band around both ankles)
goblet squat
back extensions
band dislocates

WOD:
3 rounds of hell

500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

23:50 7th of 9 in the class.

Totally gassed by the row each round, squats set my legs on fire, couldn't catch my breath during the sit-ups, push-ups weren't bad until the later rounds but the pull-ups were rough because after all that my coordination was crap and my grip was still feeling helen yesterday. All in all it was a pretty good day!

Buying into the 100 burpee challenge today; did 33 this morning before breakfast and still have to do 22 more before bed.

Edit: Taking tomorrow off so I can have some "fresh" legs for the Troy Turkey Trot 10k on Thanksgiving.

[Jonathan Dilgen]

11/24/'10

Rest/travel day

11/25/'10

10k 50:14 May have injured my right knee a bit, hamstrings and calves have been ridiculously tight since

11/26/'10

5 min on stationary bike and 1 walking lap around track, knee felt iffy so I decided against squats.

Deadlifts (probably not the best idea) 1x8 45#, 1x5 135#, 3x5 185# (felt pretty heavy, not surprising after the 10k the day before)

Shoulder Press: 1x5 22.5# dumbbells, 1x5 45#, 1x5 65#, 1x5 85#, 2x5 95# last set was mostly push-presses

Dead hang Pull-ups: 1x7 wide grip, 1x5 neutral grip, 1x5 chin-ups

[Jonathan Dilgen]

Bleh...

Warm-up:
400 m run
forearm to instep w/ rotation across the floor
hip ext. x 15
pull-ups x 10
ring dips x 10 (w/ lightest band)

WOD:
20 minute AMRAP
25 box jumps 20"
50 abmat sit-ups
75 double-unders (count attempts)

2 rounds plus 4 box jumps

The double-unders killed me, I can't really do them yet and was so excited when I got my first one, and again when I strung two together that I completely lost count in round one. At least I got some good practice in and didn't just sit on my *** all day.

Post-WOD
Stretching: pole psoas
wall quad
seated hip (to shin and then to knee)
1 minute per side

Foam roll

[Jonathan Dilgen]

Last foundations class! We warmed up with jump rope and i got some more double-under practice in. I used a heavier rope which made them easier for some reason and was consistently getting 3 or 4 in a row, my high was 7 unbroken, so that was pretty exciting. the rest of the warm-up consisted of the Burgener warm-up with some other snatch practice.

We repeated the WOD from the first class on 11/1/10.

400 m run
15-12-9 of
squats
ring rows/pulls
push-ups

400 m run

6:55

It's about a minute and a half better than a month ago. Like a jack@$$, I started doing ring rows first and got through 7 before Chris and Lurene starting telling us all to do squats first...I did not subtract them so my time may be a little off.