Jonathan's Crossfit progression

[Jonathan Dilgen]

Normal BWI Strength Warm-up

Overhead Press:
45x5
55x5
65x5
75x5x2
75x13

Dips and Chins:
3x9

Conditioning:
4 Rounds: 10 Burpees, 1 min rest
5! box jumps increasing height at each station up to 40"
Got a 44" box jump at the end, was having a mental block about the height even though I was told I was still way above it, so i didn't attempt any higher

2 failed muscle-up attempts...got really close both times

stretch and roll quads glutes hams

[Jonathan Dilgen]

Normal BWI Strength warm-up

Deadlifts and Bench!

DL:
135x5
185x5
215x3
235x9

Bench press:
45x5
95x5
115x5
140x3
160x7 Probably a little too heavy for a linear-progression starting weight

5x5 burpee - chin-up - leg raise with partner only one person rests at a time

[Jonathan Dilgen]

yesterday 2/22/'11

Normal warm-up

Back Squat:
45x5
85x5
120x5
160x3
190x5x2, 190x9
(195 next week)

Prowler runs: 50 ft up and back, high and then low grip, 90 sec rest in between x10

felt like absolute crap after these, burping up fish oil the whole time in the gym, got worse after prowler, only got 9x2 sets of chins (just did third set, right before bed)

Felt generally sick, but much better after post-workout shake which is interesting because I really felt quite full when I got there, and during parts of the workout, also didn't want to eat/drink a shake but forced myself to.

[Jonathan Dilgen]

Usual warm-up

OH Press:
45x5, 55x5, 70x5, 80x5x2, 80x13

Dips: 3x10
Chins: 3x9

Conditioning: 4 rounds, 10 burpees, 1 min rest
5 rounds, 5! box jumps increasing box height, 1 min rest

And I finally bought myself a BWI t-short today.

[Jonathan Dilgen]

regular warm-up

DL: 135x5, 185x5, 220x3, 240x10

Hip ext. 4x10
Chins: 3x10

bench: 45x5, 95x5, 115x5, 145x5x2, 145x11

Conditioning: 30 yd sprint, walk back x8

stretch and roll hams/glutes and quads

[Jonathan Dilgen]

Normal warm-up

Back Squat:
45x5
95x5
125x5
165x3
195x6 (whoops)
195x5
195x12

Prowler runs: 30 yds, any-way, out and back x10, 90 sec rest (killer)

Chins: 10, 9, 8 consecutive sets. Need to remember to spread them out!

[Jonathan Dilgen]

Normal warm-up

OH Press:
45x5
60x5
70x3
85x5x2
85x12

Dips: 3x10
Chins 3x9 weak!

Conditioning: 5 rounds for time (I may have done 6...I really need to remember to count better) w/ 25# dumbbells
5 squats
5 push-presses
5 Thrusters
7:35

4x10 burpees, 60 sec rest

[Jonathan Dilgen]

Normal warm-up:

Deadlift:
95x5
135x5
175x5
215x3
250x5x2, 250x13

Hip ext: 10x4

Chins: 9x3

Bench:
45x5
95x5
115x5
150x5x2, 150x12

Conditioning: "Tailpipe"
3 rounds for time
partner 1: 250 m row
partner 2: 1.5 pood kb's in rack position
rower begins when partner 2 has kb's in rack pos.
10 burpee penalty if kb's get dropped before the row is finished
looks easy, but is deceptively brutal

7:07

Crossfit BWI BBQ after training! Grass-fed burgers, hot sausage, salad, sweet potatoes = awesome.

Fooled around on the rowers, ropes, pull-up bars, jump-ropes and tried to teach Sarah how to butterfly.

And the sweatshirts came in!

[Jonathan Dilgen]

Normal warm-up

Back Squat: 200#'s

45x5
95x5
135x5
175x3
200x5x2
200x11

Partner chin-up ladder, do yours then rest while partner completes rep(s)
3 rounds: 1, 2, 3, rest 2 min

Conditioning:
3 rounds
10 front squats
20 m heavy (2 45's, 2 25's) prowler push
rest 2 min

[Jonathan Dilgen]

Normal Strength warm-up

OH Press: 90#'s
45x5
60x5
75x3
90x5x2
90x11 Nice! One more than last week at 85#'s, linear progression still going strong!

Chins: 3x9 (4th set at home)
Dips: 3x10

Conditioning: Use 3 attempts at max broad jump to determine what to use for workout
5 Rounds for time
6 broad jumps
6 clean and presses 25# dumbbells
5:46

Rogue Do-wins and Rx'd jump rope came in!