Jonathan's Crossfit progression

[Jonathan Dilgen]

Warm-up:
Row 500 m (1:41)
Forearm to instep lunges w/ twist across the floor
Bear crawl across floor, forwards and backwards
Cossack 10 per side
Dive bomber push-ups x10

WOD:
A1: 5x5 Thrusters 65, 85, 95, 115, 125(4, 5f)
+
A2 5x Max reps strict pull-ups 8,7,7,6,4(5f)

Then Tabata box jumps 20" box 14,12,12,13,12,11,9,10 = 93 total

Post-WOD:
Quad stretch 2 min per side
legs in "butterfly" stretch, shoulders and head on the ground, 45# plate on one leg, 2 min on each side
Roll-out hips and I/T band

Butterfly kip practice (getting better) timing was a little off, slowed down the initiation of the next one, need to keep post. chain tight on the way down and wait until shoulders are open at the bottom (like the regular kip) before kicking legs up. Need to lose the fear of smacking my chin/nose on the bar on the way down. Was told it's looking good, though.

[Jonathan Dilgen]

Warm-up 550 m row
Foam roll thoracic spine and lats (trigger point)
GHD hip ext x 15
Halos' x 10
Crab walk up and back, across floor
GHD sit-ups x 15

WOD: 10 rounds
10 KB swings 1.5 pood (heaviest I've ever gone in a workout, rx'd was 2 pood)
10 push-ups
10 pull-ups

31:24

Butterfly kipped all the pull-ups!

Blisters all over my hands/fingers and one major rip.

Post-WOD:
Trigger point piriformis
hip stretch on box/floor
foam roll thoracic spine again

Forgot to mention I've been rocking the red Inov-8 f-lite 195's since last Friday! Love 'em.

[Jonathan Dilgen]

Warm-up:
POSE review
Burpee box jumps
Ring shoulder opener
stripper shoulder stretch
POSE drills again (we skipped this part)

WOD: 3 rounds for time
400 m run
50 double-unders
500 m row

25:55

Death = cold air on runs and double-unders

Post-WOD:
Thoracic spine rollout (lax ball)
Quad knee-in-the-corner stretch
Z-complex

[Jonathan Dilgen]

1/12/'11

Warm-up:
Windmill-->run x4
3 legged dog/crab walk
F2I w/ sumo squat
scapula push-up
dislocates/kip swings

WOD: "Filthy Fifty's"
50 24" box jumps
50 jumping pull-ups
50 1 pood KB swings
50 Walking lunges
50 K2E
50 Push-presses 45#
50 GHD back ext.
50 Wall ball 20#
50 burpees
50 Double-unders

46:49 Dead last! Lungs were killing me, and the hamburger bun and 2 beers from the night before probably didn't help either. I was able to string double-unders together really well once I got my wind back. Still, that part took forever.

Post-WOD:
Roll-out

Supposedly, the BWI strength trainers are going to be starting a Crossfit football program in February which I am psyched about. I just hope I will be in the area long enough to get some use out of it...

[Jonathan Dilgen]

Warm-up:
500 m row
Walking pistols
goblet squat
wall ball x15
roll ups x10 (similar toes to bar but knees come up between your arms)
Ice cream makers (half a pull-up into a front lever and quickly back again)
1/2 Bergener's warm-up
Hang squat clean

WOD:

Pres 3-3-3-3-3-3 65, 85, 95, 105(f), 100, 100 Weak!

7 min AMRAP
7 Hang Squat Clean 95#
21 double-unders
3 rounds + 3 HCS

Post-WOD: Hamstring stretches, roll out

pull-ups: 7 strict unbroken

OUT

[Jonathan Dilgen]

Warm-up:
Bear Walk
Crab Walk
broad jumps
3 legged dog
dislocates
samson stretch
2 minutes of something you need to work on

WOD: total from all sets
5 sets
AMRAP double-unders - 30 secs 69
AMRAp burpees - 30 secs 47
60 secs rest
116
+
5 sets
AMRAP box jumps 20" box - 30 secs 108
AMRAP push-press 95# - 30 secs 32
60 secs rest
140

Post-WOD:
Calf stretch and trigger point release

On my own: Butterfly pull-up skill-work

[Jonathan Dilgen]

Fell on my right hip, from the pull-up bar, mid-kip about a week and a half ago. Iced it pretty aggressively for two days and rested since. Everything seems fine, and though I expected major bruising, none happened. So that's pretty sweet.

But what's even sweeter is the cfsb/cffb class that started today! I'm super pumped about this. I've always thought I needed to get stronger in order to perform at the level I want to, and this is my opportunity.

1/21/11

Warm-up:
500 m row
F2I Cossack x10
Goblet Squat x10
Scapula push-up x10
Dislocates x10
Hip ext. x10
Rope Climb x2

WOD:
5 sets/rounds:

5 front squats
5 push presses
5 thrusters
Increase weight each round, if you put the bar down start the round over

Max rep chest-to-bar pull-ups
If you come off the bar the round is over

4 minutes rest

65, 75, 85, 95, DNF
8, 7, 5, 4 fell off the bar DNF

Post-WOD: Ice, stretch, Ice and more Ice

Today (yesterday actually)

Warm-up:
2 min light row
Quad roll
Ham roll
Quad stretch
Ham stretch
Dislocates x10
Push-ups x10
Jump rope: 50 singles, 25 right leg only , 25 left leg only, 50 singles (did 50 of each, whoops!)

Strength (very light to learn/nail technique):
3x5 or Wendler Low Bar Back Squat
45, 65, 75, 85

Conditioning:
5 rounds
10 walking dumbell lunges (35, 40, 40, 40, 40)
20 sit-ups
2 min rest

Post-WOD:
Quad + Ham roll
Quad + Ham stretch

[Jonathan Dilgen]

Strength Day 2!

Warm-up:
Light Row 2 min
Quad Roll
Ham Roll
Ham/glut Stretch
Quad Stretch
Dislocates x10
Push-ups x10
Jump rope: 50 singles, 25 right, 25 left, 50 singles

WOD: Press, working on form
45x5, 55x8, 65x10, 75x5

Dips and Chins find max unassisted then 2 sets at 80% of max
Dips 12, 9, 9
Chin-ups 11 (chest-to-bar), 9, 9 (struggled to get my chini over the bar on the last two reps)

Conditioning 1:
5, 4, 3, 2, 1 Box Jumps x5 1 minute rest
Find max height standing box jump and use for the 1 rep, each increased rep "set" should be on a box one 45# bumper plate shorter, (box heights were approximately 42, 36, 32, 28 and 24 inches if 45# bumper is approximately 4 inches thick, NOT measured)

Conditioning 2:
4 x 10 Burpees, 1 minute rest

Post-Wod:

Stretch and Roll Quads and Ham/glut

[Jonathan Dilgen]

Strength Day 3!

Same warm-up, I'm not writing that out every time...

Deadlift technique
3x3
95, 135, 185, 225

Alternating sets of:
Back ext. 10x4
Leg raises (toes to bar) max. x4
12, 10, 7, 4 (grip was a real problem here)

Conditioning: Prowler pushes
30 m x5
First time I've done these and man were they fun.

Chin-ups: 8x3

Post-wo:

Roll and stretch quads hams and forearms

[Jonathan Dilgen]

Had a job interview last week so I missed Thursday's strength class and Saturday morning, but I went to the school gym to get in some deadlifts, chins and dips.

2/12/'11
Ran from apartment to gym ~1 mile, bike for 5 minutes
DL: 135x5, 185x5, 245x5

Did some cleans, snatches and overhead squat technique work.

3x8 chin-ups
3x8 dips
1x8 pull-ups

Today 2/15/'11

normal warm-up

Back Squat

Bar x 5
80 x 5
115 x 5
150 x 5 (should have been 3)
180 x 5 x 2
180 x 12 (go up 10 lbs next week)

3x8 chin-ups

Conditioning 5 rounds
10 lunges 40 lbs per hand
20 abmat sit-ups
2 min rest

Quad and Ham, roll and stretch