Jonathan's Crossfit progression

[Jonathan Dilgen]

Didn't get out of work in time to go to BWI today so I decided to do the strength part of BWI's WOD on my own.

Clean and Jerk 1-1-1-1-1-1-1, 2 min rest

Warm-up: mile walk to the gym, walk up 3 flights of stairs + 3 minutes on the bike. Burgener Warm-up.

1x3 45 Hang power clean and push press
1x2 65
Then 1x1 power clean from the floor and push presses 95, 105, 115, 125,
Started using the jerk here 135, 145, 150 with bad form. I power cleaned all of them but I should have dropped more on 150. 150 going overhead didn't seem like a big deal when I was doing it but seems like a lot now.

First time I ever really did them with any weight, and my form wasn't great by any means. Next time I won't try these on my own. Gotta keep that core tight!

Decided to do some other strength/skill work while I was there:
Back Squat:
1x5 air squat
2x5 empty bar
1x4 95
1x5 135
1x5 185
Felt pretty good, knees were a little unsteady on the way down last rep with 185, fine on the way up.

Pull-ups:
7 wide grip
5 neutral grip
6 "ergonomic" chin-up grip

Pot roast and sweet potatoes for dinner, yum! And now I'm beat!

[Jonathan Dilgen]

Warm-up

500 m row (1:47)
Forearm to instep lunge with rotation across the floor
baby elephant walk across the floor
kip swings x15
scapula push-ups x15
samson stretches 30 seconds each side
dislocates

WOD:
21-18-15-12-9
KB swings 24/16 Kg (I used the 16)
GHD sit-ups (first time I've done these in a long while)
Ring dips (21-18 thinnest band, 15-12-9 thicker blue band)

19:38

Got stuck on the ring dips in the round of 18...totally smoked from my third day in a row.

Post-WOD:
Stretching
Pole Psoas
Wall Quad
Band Shoulder
Band Hamstring
Seated hip

Played around with butterfly kipping and double-unders afterward.

[Jonathan Dilgen]

Warm-up

400 m run
Forearm to instep lunge w/ rotation across floor
hip ext. x 15
GHD sit-ups x 15
pull-ups x 15
scapula push-ups x 15
dislocates

WOD:
Deadlifts: 1-1-1-1-1-1-1

135x5, 185x4, 225x2, 275x1, 295x1, 305x1, 315x1, 320x1 (PR)

Tabata push-ups (high = 12 1st round, low = 5 last round)

8x250 m row intervals, 30 sec rest

BRUTAL!

Post-Wod, stretched everything I could think of and foam rolled

[Jonathan Dilgen]

Shanski!

Warm up:
400 m run w/ 20# med ball
baby elephant walk across the floor
backward lunge across the floor

2 rounds:
box jumps x 12
wall runs x 5
dislocates x 15


WOD:
Press 5-5-5-5-5
5x45
5x65
5x75
5x85
2x95 + 2 fail
5x90 tough but I got it

Then

21-15-9
burpees
pull-ups

9:20

Post-WOD notes:
Do not eat all of last nights leftovers 2 hours before going to the gym. I could not breathe properly, and I had transient but sharp cramps on both sides of my abdomen several times during the metcon.

[Jonathan Dilgen]

Warm-up:

400 m run
Sumo w/ rotation x 15
Toes to bar x 15
Reverse lunge with twist across the floor
Wall run x 5 (plank, walk feet up wall and hands in to near handstand position, Touch both hands to head separately, then back down under control) These suck for me!
Dislocates

WOD:

Front Squat 3-3-3-3-3-3
bar x 3, 135 x 3, 185 x 3 x 3 last rep was extremely difficult, but I got it and was told to move on to...

Tabata Wall-ball! No kidding. After front squats.

9+9+9+9+8+8+7+8=67 total

But it's not over yet kids! Oh no!

500 m row x4, 1 min. rest
1:55
2:00
1:54
1:51

And I felt awesome afterward. Legs are a bit sore now though.

Post-WOD:

Pole Psoas
Wall Quad
Box Hamstring
Seated Hip

[Jonathan Dilgen]

Warm-up:
400 m run (26 outside, and really windy)
Forearm to instep freestyle,
partner shoulder mobility
speed skaters
Burgener warm-up (clean) w/ barbell

WOD:
20 minute AMRAP
10 Hang Squat cleans (135/95)
25 wall-ball (20/14)

4 + 7 cleans, scaled down to 95 and 14

brutal!

Post-wod:
Hamstring partner stretch

[Jonathan Dilgen]

Friday's workout: 12/17/10

Super slow (aiming for 3 min) 500 m row 2:58
Crazy shoulder mobility stretch with heavy band hanging off the pull-up bar. Added about 6 inches to my wingspan.


WOD: 20 min AMRAP
5 power snatches 95#
3 muscle-ups

Scaled to 65# snatches and subbed double pull-ups and ring dips for muscle-ups

5 rounds + 5 snatches

Post-WOD:

hamstring/posterior chain stretching

Lower back was in pain for most of last week so I took it easy. Posterior chain is super tight and the two are not unrelated.Been trying to get in some hamstring and IT band stretches when I can.

[Jonathan Dilgen]

After some time off, a nasty cold and some very un-paleo eating (not in that order), I'm getting back to the gym.

Warm-up:
1000 m row
Forearm to instep, rolling the ankle over and "playing" with hip mobility Kelly Starrett style, 2 minutes per side
Band perpendicular to wall squat, same
Band Shoulder, same

WOD:
"Cindy"
20 AMRAP
5 pull-ups
10 push-ups
15 squats

10 rounds plus 1 pull-up Rx'd

Post-WOD:
Band Hamstring
Pole psoas stretch
calf stretch
shoulder and chest stretching on my own

Notes: I got some bad congestion around the 8 minute mark and had to slow down, but the push-ups soon became the limiting factor, ended up doing the last five rounds 1 or 2 at a time. But it's good to be back!

[Jonathan Dilgen]

Warm-up: 400 m run
stationary forearm to instep/cossack 10x
kip swings 15x
bear crawl across floor
pvc dislocates 10x
10 strict pull-ups, nice to see these on the white board!

WOD:
5 rounds:
20 walking lunges w/ 40# dumbell in each hand, 45# would have been rx'd
15 burpees, and the "push-ups" were "games standard", i.e. NOT strict
10 ring dips, did these with the lightest assistance band

24:06

Should have tried this as Rx'd...arms are still smoked from Cindy on Monday

Post-WOD:
All kinds of foam rolling, band stretching, lacrosse ball myofascial release stuff. Spent another hour at home doing the same.

[Jonathan Dilgen]

Worst WOD ever

Warm-up:
3 min jump rope
baby elephant walk w/ sumo squat
band walks
10 strict ring dips
roll-out quads and hips w/ foam roller and/or lacrosse ball

WOD: 5 rounds for time
400 m run
30 box jumps 24"
30 wall ball 20#

Lotsa mucous, could hardly breathe. Why did I ever smoke!?!?!?!

Post-WOD:
lotsa stretching: psoas, quad, pidgeon, hamstring
Ice bath at home!

OUCH!