JD's CrossFit Chronicle

[Jason David]

Hi Everybody,
I'm going to start recording everything and wanted to start out with a tiny story.

I've been doing CF for about 4 months. I actually started working out August 1st of 2007.

Right around the time I started working out I was headed down the wrong road...drinking 5 days per week, smoking, chewing and eating horribly almost every meal. I had a Dr.'s appointment that kind of scared me. I had high BP, Triglycerides, cholesterol, borderline diabetic, and at 5 ft 7 in tall, weighing in at almost 250 I thought I had to make a change.

I think this log will help me stay on track as well as helping others that were in a similar situation as myself, stay positive and get on the road to better health.

I have a marginally athletic background, I wrestled in HS and played baseball but was never a "jock". I don't have a cool job that requires me to be in shape either. I just needed to do something different...forever.

With a family history of cancer (Mom) and pancreatitus (Dad) I felt that this needed to be a full lifestyle change and couldn't be a fad...I almost looked at it as if my life depended on it!

In addition to starting CrossFit I have quit smoking, limited drinking to 1 day per week (sometimes 2 and sometimes 0) depending on the circumstances. I'm eating a lot better and am currently reading the Zone book.

This evening I will post my workouts since April. I'm down about 50 lbs of fat since August of '07. In additon to CF I run at least one 5 K per week and when I don't make it to the affiliate I still go to globo and do skill work. I obtained my Level 1 cert in July and I'm having a blast!

I would also like to thank everybody at MotorCity CrossFit as well! What a great group!!

Thanks!
JD

[Jason David]

1st Day of CrossFit - 04/19/08

1/2 Cindy Max rounds in 10 minutes
5 Pullup - jumping
10 pushups
15 squats

10 rounds

Not sure why the long layoff here...

04/28/08 1/2 Cindy Max rounds in 10 minutes
5 pullup - jumping
10 Push-ups
15 Squats

11 rounds + 5 pullups and 7 push-ups

05/01/08

For Time
Run 400 M then 3 rounds of
12 Kb Swing 24 kg KB
7 OHS 52 lb bar

Didn't write down the time...DUH!!

05/03/08

For Time
30 Wall ball
30 Push press 95 lb
10 Turkish Get up 12 lb KB alternating arms
20 hanging knees to elbows (roughly 50% to elbows)

8:55

Scheduled Week off - been going pretty hard for 4 mos prior to starting crossfit.

05/12/08

Front Squat 1 RM 220 lbs

For time
91 lb power clean w Thrusters

5:30

5/13/08

For Time
30 Push Jerk 95 lbs
30 Snatch 61 lbs

4:56

[Jason David]

05/19/08

For points 2 minutes each of (30 sec rest between each)

Wall ball - 15 lb 50
Turkish get up x 5 50
Hanging knees to elbow 25
Thrusters 45 lb 37
KB swing 25 lb 53

215 total.

5/21/08

Mini Bear complex. Through each for weight 5 x through each movement.

Power Clean
Front Squat
Thruster

85 - 95 - 105

5/23/08

Linda Lite

10,9,8.....

DL 148 lbs
BP 152 lbs
Clean 95 lbs

17:21

(I remember thinking this would be my last visit)

05/27/08

1/2 Murph

Run 800m
50 pullups
100 pushups
150 squats
run 800m

25:10

Note: No longer doing jumping pullups!!

[Jason David]

5/28/08
Press

3-3-3-3-3
95, 115, 125, 135, 140

Cleaned weight to start

5/29/08

1000m row 3:52

Grace 111 lbs
4:11

6/3/08

CFT
Squat - 310
DL - 300
Press - 155

Total 765. This is where the deadlift got into my head because it was less than my squat. I felt like a freak!!

6/5/08

Painstorm Lift 10,000 lbs overhead
Carry implement 800m

72.5 lb barbell 138 reps.

32:12

(I remember this sucking very much)

6/10/08

Fight gone bad

Wall ball 15 lbs 23/20/16 59
SDHP 75 lbs 17/15/14 46
Box Jump 26/22/19 67
Push press 75 23/17/17 57
Row calories 11/9/11 31

260

06/12/08

Cindy - My first "Girl" as Rx'd

14 rounds + 5 pullups, 10 pushups and 5 squats

[Jason David]

06/18/08

Fran
21-15-9
95 lb thrusters
Pullups

11:38 as Rx'd

1 mile run 7:39 (did this before fran)

6/19/08

3 rounds for time
10 turkish get ups 25 lb kb alternating hands
10 hanging knees to elbows (1/2 were good)
10 dips
10 deadlift 165 lbs

14:16

06/24/08

50 burpees
400m farmers walk (50 lb db's)
50 DU's 15 misses 205 singles
400m waiters carry (50 lb)
50 burpees

27:42

My introduction to burpees!!!

6/26/08

Clean or Power clean for weight

5-3-3-1-1-1-1-1

140-150-155-165-170miss-170-172miss-172miss-172

07/01/08

3 minute rounds 1 minute break for points

Box jump reps/2 26
Pullups reps 38
DB burpees reps x 3 60
DU's or single /10 (180) 18
OHS 65 lbs 42

184 total

[Jason David]

7/2/08

10-5-3-1-1-1

OHS
65-95-115-135-145-165-180

DL
126-216-246-266-296-306(barely)306 (miss)

7/03/08

Bear complex 5 sets 7 reps
For weight

Power clean
push press
back squat
Push press

65-85-95-105-120 (we argued on whether or not i did 6 or 7 on the last one...i think it was 7)

7/12 and 7/13 were workouts completed at the VA Beach cert

7/12 - Tabata squats down rest score - 11

Fran - 10 MINUTES!!! John Grison didn't count my first three thrusters though and didn't count my last pullup...but I figure it was close enough!!

7/13

15 minutes AMRAP
15 20lb Med ball cleans
15 pushups

7 rounds + 12 MBC

7/16/08

Sissy test

Burpee with overhead clap and 50 lb KB Swing

Burpee 50 Lb dumbell swing
15 1
14 2
. .
. .
. .
1 15

24:41

[Jason David]

7/17/08

Deadlift 5-5-5-5-5
Pullups Deadhang 5-5-5-5-5

Deadlift
244-254-260-260-260miss(2)

Pullup
5 red band
4 3/4 redband
5 blue band + 8 lb vest
5 blue band + 8 lb vest
1 dead hang no band

I prefer the kipping variety...

07/19/08

Mary AMRAP in 20 mins.
5 HSPU
10 Pistols
15 pullups

5 rounds + Pistols and 5 pullups.

7/21/08

Nancy

5 rounds for time
Run 400m
95 lb OHS

20:45. Did this at globo...found out on my 5 round when I had to change treadmills that I was actually running a bit down hill. Ugh..

07/22/08

15-11-7

Snatch 75 lbs
Hanging knees to elbows
OHS 75 lbs
Wheel rollouts
Thrusters 75 lbs

16:41

07/23/08

Clean
10-5-3-1-1-1-1-1

95-152-158-168-173-178miss

[Jason David]

07/24/08

Jackie

1000m row
50 thrusters 45 lb
30 pullups

10:04

07/28/08

Angie

100 pullups
100 Pushups
100 situps - 1/2 anchored 1/2 not anchored. I couldn't tell the difference actually
100 squats

27:01

7/29/08

Diane

21-15-9
DL 180 lbs
HSPU

8:15

07/30/08

15-12-9

30 lb db's

R-arm DB hang snatch
L-arm DB hang snatch
2x full squat clean (30, 24, 18)
R-arm OHS
L-arm OHS

24:51

08/02/08

5x500m row

1. 1:53.5
2. 1:49.9
3. 1:51.1
4. 1:50.6
5. 1:45.9 - don't know what came over me here...

[Jason David]

08/04/08

Back squat

10-5-3-1-1-1-1-1

155-221-245-275-295-310miss-310-315

08/05/08

For time

Run 800m
15 burpee pullups
Run 800m
15 burpee pullups
run 800m

15:30

08/07/08

Lynne

30 sec rest between bp and pu. 3 min rest between rounds

BW 195

bp pu
1. 5 12
2. 6 12
3. 5 10
4. 4 8
5. 4 11

tot 24 53

Ran 400m for time today too...1:27.

08/09/08

Helen

3 rounds for time
run 400m
21 kb swings 24 kg
12 pullups

11:42. I'll have to admit...i was excited to do this one finally. Made it through all kb rounds without stopping.

[Jason David]

08/11/08

Form work - Snatch

3-3-3-3-3-3-3-3-3-3

75 lbs.

Okay! All caught up!