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Old 05-27-2008, 01:07 PM   #1
Jordan Franklin
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Hurricane Jordan

CF WOD #1

Cindy: 12 rounds


Pullups broke down to single/double reps near round 8
Pushups weren't too bad
Squats were too easy

Notes for next time: Push the pace. Pushup/Squat fast even though pullups took forever. Minimize rest time.
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Old 05-27-2008, 04:34 PM   #2
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD workout

20 min jump rope - working on DUs

1x10 DLs @ 135#
1x10 DLs @ 155#
4x5 DLs @ 175#

2x10 Squats @ 135#


__________________________________________________ _______________
Just before I started my first set of DLs, guy comes up to me and asks to use the squat rack. Was very nice about it - I backed up so we could DL and squat at the same time.

He asked me if I was doing a DL program, and I told him I was about to start Rippetoe's Starting Strength.

He tells me "Oh, that's a great program - you'll love it. I do CF"
Hey, that's why I'm doing SS - to start CF.

He goes on to tell me about the Black Box NYC and how some Black Box members live in StuyTown.... where I live. Apparently these people are meeting outside of the Black Box for secret commando workouts, and I want in! Furthermore, it turns out that Ant, the Black Box instructor, was a wrestler at my alma mater a few years ahead of me. Small world.

So Mike (Dave? Dan? - memory sucks when I'm working out) critiqued my DL form which I really appreciated. Then he gave me some starting pointers on the Squat:

1) Use the "low" grip - widen my grip on the bar to reduce wrist strain and let the bar ride lower across my traps. - this will also help my balance

2) feet shoulder width and 30 degrees turned out

3) Sit deeper and activate the hammies more

4) Slow down - don't try to pop up or I'll lose my balance. Nice and smooth.



So thanks for the tips! - I can't wait to get started on SS, and I can't wait to get to the new and improved Black Box when it opens!
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Old 05-28-2008, 03:47 PM   #3
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD Workout

warmup: jump rope
workout
20 min aerdyne - mixed tabata intervals
3x10 dips mixed into the tabata
1x15 pushups mixed in
1x10 roman chair crunches mixed in

_____________________________________

I was going to do Annie today because I did squats/DLs the day before, but my ankles are aching from all the jump-roping earlier in the week.

Since I couldn't do jumprope, squats, or DLs, and my back is sore enough to make me nervous about pullups, I tried to put together whatever else was left to do a metcon. The glue that held this thing together was intensity. I was a 20 second sprint from puking at the end of this one.

The dips were hard - about 1/2-way thru the 2nd set I needed to pause. Then I thought to myself, "somewhere there is a cross-fitter doing dips who is twice as tired as I am, and he/she isn't pausing before hopping back on the dip station." Cranked out my last set no problem.

Mo-ti-va-tion

Last edited by Jordan Franklin : 05-28-2008 at 03:52 PM.
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Old 05-31-2008, 02:16 PM   #4
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD

Warmup: short time on aerdyne, elliptical, and erg

Squats:
1x5 bar only
1x5 145
1x5 155
1x5 165
1x5 175
1x5 185
1x5 200

_____________________________________
200#s was the point at which form deteriorated.

After squats, jumped rope outdoors for about 15 minutes. Did 7 jumps + 1 DU, then 3 jumps + 1 DU. Mixed in 6 sets of 10 plyo pushups.



Squats for next time:
2x5 bar
1x5 95
1x5 135
1x5 185
3x5 210
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Old 06-02-2008, 07:52 PM   #5
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD

Warmup : 10 min jump rope
Squats day:
2x5 45# bar
1x5 135
1x5 175
1x5 195
2x5 205
1x4 205

20 min total: GHD situps, dips, aerdyne

Last edited by Jordan Franklin : 06-02-2008 at 08:00 PM.
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Old 06-03-2008, 04:07 PM   #6
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD

Warm Up: jump rope 5 min (shins acting up)

DL Day:
2x5 45# bar
1x5 135
1x5 155
1x5 175
1x5 195
3x5 205

No cardio/metcon today - shins too ache-y and back was maxed out

______________________________________________
Notes on DL:
1) double-overhand grip was fine until last work-set - switched to 50-50 grip here and it helped a lot
2) set bar all the way down - needs to be lifted from static position on ground each time
3) Used a closer-stance on feet and it felt good
4) Used a slightly wider grip and it felt good - got my whole hand on the knurling - greatly improved grip
5) remember to activate glutes/hammies/*abs* - use more of my core and I'm sure I can lift more
6) Valsalva maneuver really helps!
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Old 06-05-2008, 05:33 PM   #7
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD

Warmup:
10 minutes jumprope - shins still hate me, but I'm recovering well
2x10 pullups


Squat day:
2x5 45# bar
1x5 135
1x5 175
1x5 195
3x5 215

DLs:
2x5 45# bar
1x1 135#
Didn't feel good - back was shot. I'm sure I made the right decision in stopping here.
__________________________________________

Moving along just fine. Can't wait until next squat workout, when I get to put more big plates on the bar!
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Old 06-06-2008, 05:12 PM   #8
Jordan Franklin
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Re: Hurricane Jordan

Non-WOD

Warmup: 5 minutes jump-rope - shins really losing their patience with me. Had no riddum, so I called it quits.

Workout:
5 min elliptical with some sprints
2x10 dips
5 min erg with some sprints
3x10 dips
5 min erg with some sprints

________________________________________

This is officially the closest I've ever been to puking without actually puking.... hifive!
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Old 06-08-2008, 07:27 PM   #9
Jordan Franklin
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Red face Re: Hurricane Jordan

Non-WOD

30# pullups and 30# pushups in bunches.
that is all.
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Old 06-09-2008, 04:06 PM   #10
Jordan Franklin
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Cool Re: Hurricane Jordan

Non-WOD

Warmup:
Sampson Stretch
jump rope - 12 min

Squat Day:
2x5 45# bar
1x5 135
1x5 175
1x5 205
3x5 225

Press Day: (first ever)
2x5 45# bar
1x5 65
2x5 85
1x5 85 (fail on last rep)

Quick Tabata:
elliptical - 4 rounds (2 min) tabata sprints


____________________________________

Feelin' gooooooood

Today's Benchmarks:
1) Not only did I set a new WR on the squat, I got up to 4x45# plates pn the bar. Now I look like a stud when I lift.
2) First day that I felt like I could do more work after squats.
3) Presses were fun - No reason to be press-phobic anymore. On a failed lift, I can catch the bar in the rack position safely.
4) Felt better than I expected at the end of the tabata intervals - should have done 1 more round.
5) I lifted 8450#s today.... That's 4.225 tons.

Last edited by Jordan Franklin : 06-09-2008 at 04:12 PM.
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