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Old 03-26-2008, 01:14 PM   #1
Dylan Eddy
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i am jacks workout log

Alright! its time to start keeping better track of my day to day "education"

the following is a list of my current stats, benchmarks, and PR's as well as a top 5 goals and top 5 weaknesses.

6'1"/30/198#/15% body fat
5k: 21:23 ( 3 years ago while training for triathlons) currently 26:00 flat
push ups: 62 and 500 in 4 hours
pull ups: 28 kipping and 18 strict
free squats: 30+
HSPU: 8 to top of my head
weighted pull up: +50lbs
Squat: ?
Deadlift: ?
Press: ?
400m: 1:21
dips: 26
100 reps pull ups: 8:04

fran: 5:48 (65lbs thrusters, pull ups on rings)
Cindy: 16 rounds
Filthy fifty: 30:02
Tabata somthing else: 407
Fight gone bad: 337 ( sub 45lbs barbels and jumping pull ups for row)

So... thats the baseline at about 5 months loosely following the main page WOD

Weaknesses:
Hamstring flexibility
overall power output
sit up and free squat endurance
running speed and calf endurance
excess body fat

Goals:
Get to know myself as well as i can
cover ground and gain or lose altitude in rough terrain really well
pistols for reps/40 pull ups/2x bodyweight deadlift/10%bf.
lead 5.9 trad
live in the moment and learn something new everyday

and off we go!
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Old 03-26-2008, 01:32 PM   #2
Dylan Eddy
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Re: i am jacks workout log

started "barbara" yesterday but was so dizzy after the second break i couldnt continue so i beached out at 2 rounds in 14:12 (2 breaks) it was a weird feeling, not the usual Xfit dizzy but a "somethings really wrong" feeling
think it was diet or dehydration as i was REALLY hungry and thirsty like an hour later.

today:

slept well 10:30-6:30

increased my wrmup as i think it was inadiquate yesterday. it is now
15 reps:
push up
pull up
dips
goodmornings
front squat w/bar
OHsquat w/bar
30 reps:
squats
sit ups
twists with bar
calf raise
followed by the burgner warmup

that is up from 10 and 20 reps


Grace @ 65lbs working on form, felt pretty easy with one short (3 breath) stop at 20 reps 3:07

tabata:
squats 19/19/18/16 broken set/16 broken

fingerboard hangs @ 2nd knuckle 6x 10sec w/10sec rest
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Old 03-27-2008, 11:42 AM   #3
Dylan Eddy
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Re: i am jacks workout log

WOW

what a difference a day makes...

day before yesterday i quit a WOD for first time i felt so ill...

but a couple good nights sleep, and some light activity yesterday

"helen" felt GREAT!

unbroken first set
unbroken second set except for slipping off the bar once on the pull ups
split the last set of pull ups 6/3/3 with only one full breath in between

finished in 10:25

basically as Rx'd but w/home made kettlebell (plates with rope tied throught the hole) could only go to just above head high, (or the plates hit my fingers on the way down) but couldnt pull down either so i think time wise its comparable. a real bell is probably harder though with the extra ROM and pulling down. these felt suprisingly easy
also lost some time running into and out of my house...
run times are from door out driveway around the block back to door which is about 420m but...
1:50
1:53
1:57
then up the stairs to the bell and rings
1:33
1:35
1:31

really stoked on this workout
its one of the first ladies ive done w/o breaking up the sets...
now i just have to do it faster
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Old 03-27-2008, 11:48 AM   #4
Dylan Eddy
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Re: i am jacks workout log

i also wanted to record some details about my warmup.

did my usual WU then had a GU rested 5 min.

then i did a 50% set of helen
200m run
10 bell swings
and 6 pull ups
moved from one to next with no urgency just kept moving
rested another 5 min
in all it took 20-25 minutes
i think the extra specificity really helped

im going to make it a habit for a while and see if it continues to make a difference.
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Old 03-27-2008, 12:29 PM   #5
Ryan Jones
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Re: i am jacks workout log

Love your avatar, dude. Oh and keep up the good work of course .
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Old 03-28-2008, 06:30 PM   #6
Dylan Eddy
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Re: i am jacks workout log

i dont have enough weight at home (only 65#) to make ORM jerks worth while.
didnt feel like doing tabata jerks as a sub like ive done in the past so...

Diane.
scaled a bit, to 17/10/5 HSPU i can do them but not 45 reps
and 50/40/20 deadlifts at 65lbs.
10:51

not very happy with this workout for many reasons.

#1 i gotta get more weight 65# is just not challenging even at higher rep ranges. didnt even start to feel it till the last set. blew through the first set in 1:20 barley breathing hard.

#2 the HSPU were good head to floor reps but after the first set which was 7/5/5 they were to "slow" as in do 3, stand up take a breath do 3 more. there was little metcon stress. good strength though. was down to sets of 1 with 3 failed attempts at the last rep.

anyway it ended up feeling like nice ME HSPU workout and a mediocre deadlift metcon (110 deadlifts at 65# in 3:21)
next time either high rep metcon or heavier for both modalities not one of each.
pretty unsatisfying.

MORE WEIGHT!
i want to deadlift MORE!
MORE MORE!
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Old 03-30-2008, 10:03 AM   #7
Dylan Eddy
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Re: i am jacks workout log

was feeling pretty unmotivated yesterday....
spent time playing with Seth, and skipped FGB. i knew i was riding my new bike to work anyway, and it aint flat...

so! first time on a bike since i stopped racing a year ago. felt really good. after 5 months of crossfit, climbing the hills around seattle was an experience
my legs would burn alot but i would barely be breathing hard, the metcon stress was so far below my capacity that id rest for 30 sec. at a stop light and i would recover completely!

it wasnt even a cardio workout, it was a muscular endurance workout. pretty awesome, i cant even tell i did it this morning, not sore AT ALL.
i think this crossfit stuff might work pretty well
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Old 03-31-2008, 10:04 AM   #8
Dylan Eddy
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Re: i am jacks workout log

OUCH!

"Fran" is definatley painfull.

5:50 w/ 65# thrusters, not my best but only 2 seconds off a PR
the short sprint WODs less than 6-8 minutes are a weakness of mine

did my usual warm up with some running and a 9/9 set of thrusters and pull ups.
first set of 21/21 was unbroken second was 15/ then 10/5
followed by 6/3 and 3/3/3

i was resting to much for sure...
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Old 03-31-2008, 02:48 PM   #9
Jeremy Stecker
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Re: i am jacks workout log

Nice work man, love the name of the workout log, my favorite movie.

Keep it up, I like how you keep your sleep as a part of the log. I should probably do that.......

Zone it up and that fat will drop off.
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Old 04-01-2008, 02:17 PM   #10
Dylan Eddy
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Re: i am jacks workout log

Thanks jeremy! strict zone is in my future for sure. i did it a few years back w/ good results. my diet right now is more paleo than zone (no portion control but primarily paleo food choices) but the volume of positive results on this forum is pretty compelling...

anyway got a good solid 8.5 hours of sleep last night. and we have a rare sunny day here in seattle so im stoked about the 4x800 WOD

800/ 3:07
6min rest
800/ 3:12
3min rest
800/ 3:48 ( had to chase down the dog after he escaped the yard )
6 min rest
800/ 3:07

all runs around my 390m block (which has about 30 ft of gain and loss each lap)

felt really nice
3 minute rest was a hair short but the 6 minute rests were to long for sure
so ill do 4 min next time

as warmup
free squats x 20
front squat x 20
goodmorning x 15 x 15lbs
sit ups x 30
yoga
3 x 100 strides

cant wait for tomorrow!
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