David's Erratic Progress

[David Davies]

20090902

Warmup: 400 m ball run, 16 lb ball

Time: 1:56

WOD: Grace

65 lb barbell, 30 reps clean & jerk

Time: 6:14

[David Davies]

20090903

WOD: 5k run

Near home, first 1/4 is all downhill, then relatively flat, then turnaround, flat, last 1/4 is all uphill! Ain't no other way to do it - there's one way in, one way out from my house.

I could feel a little calf muscle pull right near the end, wound up walking the last 150 m,

Time: 29:28

M/5-10/207

[David Davies]

20090904

21-15-9

Pullups (50 lb assist on gravitron)
Dips (50 lb assist on Gravitron)
Squats

Time: 11:40

5-10/207

[David Davies]

20090906

Grouse Grind

This is a local mountain involving a lot of up. Times for most people seem to approximate 10k times.

Time: 56:04.

This is my best time of the year. I've done it 4 or 5 times and my best previous time was 1:03. I felt a lot stronger today and attribute that to 4 pretty solid weeks of Crossfitting.

5-10/209

[David Davies]

20090907

Clean and Jerk 1-1-1-1-1-1-1

115 lbs
125
125
135
135
135
145 (personal best)

Total: 915 lbs

I'm still working on my form and as I was going I remembered a couple of things that I had momentarily forgotten - like on the jerk, pushing my head through after the bar clears, otherwise there's a lot of strain on the lower back.

5-10/46/207 lbs

[David Davies]

20090908

Crossfit WOD from a couple of days ago.

Run 400m
25 Burpees

Six rounds

Time: 39:06

Down at Brockton Oval, nice track, beautiful grass infield.

Arms .. can't .. move

208 lbs this am.

[David Davies]

20090909

Lucky day: 09/09/09

Today, given that I'm a couple of days behind on the WOD, it was the Crossfit Total for me

Squat, Shoulder Press, Deadlift

Squat:

5x125
3x165
2x185
1x215 = max

Shoulder Press (I usually do a push press with leg drive, this was a bit of a learning experience for me so I warmed up well with a light bar practicing it)

5x45
3x65
2x85
1x95
1x100
1x105
failed at 110

Deadlift: This is one of my favourite lifts.

5x135
3x175
2x185
1x215
1x230
1x240
1x250
1x260 max (personal best)

My previous best on the deadlift was a couple of years ago and was around 235 or maybe 240. So, I was very happy and a little surprised with this. I started with 215 as what I thought might be close to my max, but then I just kept going and it felt really good.

Total: 215 + 105 + 260 = 580

My weight: 207

[David Davies]

20090912

Played hockey

20090913

Two rounds of:

20 pullups
30 pushups
40 situps
50 squats

Played hockey later in the day.

Wt: 208

[David Davies]

20090914

Four rounds

100 ft walking lunges w/ 20 lb dumbbells
14 inch box jumps - 30
Pullups w/ 60 lbs assist - 20 (except 30 first round)

Forgot to keep track of time - probably 25-30 minutes.

Wt: 209

[David Davies]

20090915

Warmup: 1000 m row, 1 km run (treadmill), stretch

Barbara

Five rounds

20 pullups (60 lb assist on gravitron)
30 pushups
40 situps
50 squats

3 minute rest between sets

Round 1: 6:25
Round 2: 7:55
Round 3: 7:57
Round 4: 7:47
Round 5: 8:22

The last few pushups on round 5 were a little suspect.

Wt: 208