tag:blogger.com,1999:blog-78081562364212312882024-03-05T16:27:04.192-08:00Digg DeepJason's Training BlogWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.comBlogger566125tag:blogger.com,1999:blog-7808156236421231288.post-31517938842146453672011-02-21T19:02:00.000-08:002011-02-21T19:02:58.779-08:00Split AnnieThe other day I did a 1rep max Split Jerk, Here it is!!<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/SipPx7Zmuxg" title="YouTube video player" width="480"></iframe><br />
<br />
I am pleased that I was able to get 225# over my head. Now all I need to do is get that weight from the floor to my shoulders and we are in business!!<br />
<br />
I did Annie tonight not a PR, 602, my PR was 549. I missed in every set of the DU, I have stuffed up sinuses and bouncing up and down then swinging my head around did a number to my head.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-635605827259985782011-02-04T20:56:00.000-08:002011-02-04T20:56:06.968-08:00Take it or leave it2026 my new PR for the Filthy Fifty. Could it have been sub 20, you bet it could. The burpees were terrible i had at LEAST 26secs in break time just on the burpees. I love this WOD but at the same time am frustrated with it. It seems so easy but it just breaks you down. I beat myself up alot with this one. What is 26secs actually 27 to make it an official sub 20. That many secs is nothing but then again every thing. I am glad for my PR but peeved about my lack of drive in the burpees. Just gotta keep get the time lower and lower each time this one comes around.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-42825003284426429802011-02-02T16:50:00.000-08:002011-02-02T16:50:47.617-08:00Health and LongevityNew habit to get into...Keep this blog up to date.<br />
I am coming to realize that to keep me going and healthy I need to listen to my body and tonight was one of those nights. The WOD<br />
4rounds<br />
800run<br />
25GHD<br />
25KBS 2pood<br />
<br />
I went through 2 rounds and stopped. This is only the 2nd WOD that I have stopped on and tonight was not because I could not do it but to save my back. If you can remember I have tweaked my back 3times and I do not want to do it again. I have a home made GHD machine, it moves and is not sturdy. So high rep, high velocity are a no go. So I was taking my time when the right side of the box shifted forward without the left and put me into a sideways GHD. I felt it in my back in the same place as before. I straightened it out and finished the reps and into the KBS when I started to realize 2 more rounds of this would not be good. I decided to stop after 2 rounds with a time of 1554. Am I upset or frustrated that I stopped? Not in the least. I want to walk normal tomorrow and I definitely want to kill "Filthy Fifty" on Friday. I am realizing that my body cannot do what I could 5-6 years ago and I am making some good gains with a Snatch PR of 160# and a Clean and Jerk of 200# I feel I am getting smarter with listening to my body. Now I do not intend to make a habit out of this. 2 out of the many I have done in the last 2years I think is good.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-65966810685434017962011-02-01T20:40:00.000-08:002011-02-05T05:53:31.333-08:00Again Faster WOD #16<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/zbXX7yZAvfQ?feature=player_embedded' frameborder='0'></iframe><br />
<br />
<br />
<br />
It is hard to tell in the video but all pull-ups were chest to bar.<br />
Towards the end my butt started to pop up with the push-ups, not sure on the legitimacy of those if they were in competition.<br />
I feel I did great with the pistols, definitely hard WOD but I feel I did good.<br />
8rounds + 2 reps for a total of 122 repsWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com1tag:blogger.com,1999:blog-7808156236421231288.post-87409040888665645752010-11-15T19:25:00.000-08:002010-11-15T19:25:53.721-08:00Modal DomainsThis is a little longer workout today than usual. Did it on purpose.<br />
800run<br />
50-KBS @2pood<br />
40-Pull-ups<br />
30-Wallballs<br />
20-30# DB HPC<br />
10-HSPU<br />
800run<br />
1856<br />
<br />
My runs, both of them, were actually really good, first one was right at 3min and the second around 300-320. The 2pood is getting better and my shoulders were tight and sore on the last 800. Good WODWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-61978856225605435152010-11-13T19:25:00.000-08:002010-11-15T19:31:28.765-08:00FGBI am stoked about this go around with "Fight Gone Bad" A huge PR, last attempt was 266 and this attempt 315.<br />
Round 1<br />
25-21-35-22-20=123<br />
Round 2<br />
20-16-30-15-16=97<br />
Round 3<br />
20-14-30-17-14=95<br />
<br />
I was gunning for 100 or higher on each round. My average was good but still want to be in the hundreds each round. Just need to push more. I was trying to pace this time around and now that I know the numbers to pace with I can push harder for a higher scoreWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-65910086893414491762010-11-10T19:31:00.000-08:002010-11-15T19:33:59.833-08:00Let lift something heavy3rounds<br />
10 DL @ 185#<br />
100M suicide run (in 25M increments)<br />
914<br />
<br />
I was excited that I used 185 and that all 3 rounds were unbroken, in hindsight should have gone for 200#. The run was all mental total distance ran on each run was 500M almost a mile. Good WOD just should have used heavier weight. I am getting there thoughWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-77022124926566304312010-11-09T19:34:00.000-08:002010-11-15T19:38:32.237-08:00Strength and ConditioningPower Cleans 5x3<br />
Complete 3PC in 40secs for 5sets attempting to increase load each set<br />
135-155-175-185-190<br />
<br />
I am pretty excited about this as I can remember my last 1rep max for PC was 185. I stopped at 190 as my form was starting to give way. 185 felt good and 190 I could feel the poor form.<br />
<br />
50 DU<br />
10 Burpees<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">40 DU</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">10 Burpees</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">30 DU</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">10 Burpees</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">20 DU</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">10 Burpees</div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">10 DU</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">10 Burpees</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">504</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I missed a couple of times during DU in the 40s and was getting pissed my time should have been sub 5 which is what I was shooting for. Not stop on the burpees feel the whole body burn and dig through it.</div>Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-15710903012462060142010-11-08T19:38:00.000-08:002010-11-15T19:42:44.231-08:00Rxd BABY!! RxdI just bought a 2pood KB and now have the ability to do more WODs as Rx, for an example "Nate"<br />
15rounds + 6reps<br />
<br />
I was trying to pace for 1min rounds for a total of 20rounds, but the swings did catch up to me. My last attempt at "Nate" was 13 rounds total with a 1.5 pood. My conditioning is going up well and it makes me happy!! Just need to work on the strength.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-3819268027188132452010-11-05T14:39:00.000-07:002010-11-06T14:42:48.030-07:00Keep practicingOn the minute every minute for 15min complete 1 snatch<br />
95-105-115-125-125<br />
135-140(F)-145-150(F)-150<br />
155(F)-155(F)-135-135-135<br />
<br />
Not a PR like I wanted but good practice and a reminder I need to do more snatch balance and muscle snatchs. I was getting under the bar but was not stable at all in the bottom catch positionWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-17990967436709169112010-11-03T14:36:00.000-07:002010-11-06T14:39:52.446-07:00Needs a lot more workI am talking about my rowing stamina, boy does that suck<br />
500 row<br />
15-PP@115#<br />
15-GHD<br />
500 row<br />
12-PP<br />
12-GHD<br />
500 row<br />
9-PP<br />
9-GHD<br />
1308<br />
<br />
Took me longer than I wanted, my goal was sub 10min, that got shot down quick on the second row. I need to find a good pace and where I like my damper setting, I have been playing around with it and I am not sure where I like it yet.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-45657532697345692562010-11-02T14:33:00.000-07:002010-11-06T14:36:49.483-07:00Who needs to breatheFront Squat 5x3<br />
135-155-165-175-185<br />
<br />
I will definitely take that number as my max Clean is 185, well I can front squat that x3 now so my Clean should also improve<br />
<br />
3rounds<br />
20 1.5pood KBS<br />
20 Burpees<br />
550<br />
<br />
Literally, who needs to breathe, I felt as if my respirations were gonna cause me to pass out. I was huffin and puffin through this one and I am excited about my time!!Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-2300147182994702692010-11-01T14:31:00.000-07:002010-11-06T14:33:30.354-07:00Lets Run6x400M<br />
109-112-113-117-121-122<br />
<br />
That 109 was a surprise to me, it felt good but damn I did not think it was that fast. Obviously I could not hold that pace. Good WOD though, POSE felt good A little broken toward the end had to fight to keep forward and fall instead of leaning backwards and pushing.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-26832624646056765162010-10-30T16:08:00.000-07:002010-11-01T16:11:44.126-07:00Might as well jump and Pull10rounds<br />
10 Box Jumps 24"<br />
10 Pull-ups<br />
644<br />
<br />
It was not until the 6th round that I started to drift off the pace. Melissa said I was holding a 30sec round until the 6th round, pull-ups got hard and lats were on fire, had to break them up into 6 and 4. The box jumps were just a matter of finding a rhythm and counting to 10Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-35799373611590470712010-10-26T16:05:00.000-07:002010-11-01T16:07:48.991-07:00"Jerry" finally!!"Jerry"<br />
1mile run<br />
2K row<br />
1mile run<br />
702-950-855=2458<br />
<br />
That row was all mental, it did not seem like it was going to end. My rowing stamina does suck, just gotta row more. I felt wonderful after the fact and was glad that I actually have the chance to do this HERO WOD know.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-38378193525146040722010-10-25T16:03:00.000-07:002010-11-01T16:05:19.732-07:00Cindy was Cleaning with a JerkMainsite WOD<br />
1 Clean and Jerk<br />
5 Pull-ups<br />
10 Push-ups<br />
15 Squats<br />
1300 with 165# C&J<br />
<br />
The C&J weight was perfect as the last 2-3 rounds I was fighting to get the weight out of the squat.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-53355050124132154732010-10-23T15:59:00.000-07:002010-11-01T16:03:08.101-07:00Weaknesses12min AMRAP<br />
200run<br />
10 Supine ring row<br />
10 Plyometric Push-up<br />
6rounds + 9reps<br />
<br />
Rows--my feet on a box and when the row is completed my body is parallel to the ground, so the beginning position has my head below my feet.<br />
<br />
Push-ups--One hand is on a 45# plate and the other is on the ground, do a push-up and switch hands on the plate. This was harder than it looked and my Serratus Anterior muscles were on fire.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-51303039426165240482010-10-22T15:58:00.000-07:002010-11-01T15:59:46.843-07:00Lets Row"Jackie"<br />
1000M row<br />
50 Thrusters 45#<br />
30 Pull-ups<br />
8:43<br />
<br />
Better than my last time. I took too many breaks on the thrusters and my rowing stamina presently sucks.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-28458739320412214022010-10-21T20:22:00.000-07:002010-10-21T20:22:50.095-07:00New ToySo I finally purchased a rower and it came today of course I had to break it in so I did a Crossfit Endurance WOD<br />
Row for 1min your body weight in Watts, at the end of the minute you have 8 attempts to pull the highest wattage possible. Rest 2min. Complete for a total of 10rounds. Record highest wattage for each round.<br />
<br />
So I am by no means a rower, but this WOD was good as I was able to concentrate on my form and a good solid pull to mach my wattage each time, the pulls got increasingly harder as the round went by<br />
391-373-368-358-354-334-352-337-343-330Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-39550061907377570092010-10-19T20:22:00.000-07:002010-10-21T20:24:49.278-07:00PR but still sucks by Crossfit standards"Elizabeth"<br />
21-15-9<br />
135# Cleans<br />
Ring Dips<br />
1322<br />
<br />
Last time I did this my time was 16 something, great that I PRd by 3min, however, people can do this so much quicker than I am able to and it pisses me off!!!Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-69242767560767693362010-10-18T20:24:00.000-07:002010-10-21T20:28:18.348-07:00More vest"Angie"<br />
100 Pull-ups<br />
100 Push-ups<br />
100 Sit-ups<br />
100 Squats<br />
all with a 20# vest for fun<br />
2520<br />
<br />
I am sore and was sure shaky post WODWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-22940583326498342742010-10-16T15:15:00.000-07:002010-10-16T15:15:34.154-07:00New PR's and Total!!!Mainsite today post Crossfit Total. I have not done this in a long time, 03-12-2009 to be exact. Since then I have been working hard to get my Power lifts higher in numbers. I have done Crossfit Strength Bias and 5-3-1 Protocals to try and improve my strength. I have also hurt me back I think twice since that time and have really been hammering home the mechanics of each of these lifts as they all require there own distinct variation of mechanics to produce the most force and not to injury the individual.<br />
<br />
Crossfit Total<br />
Back Squat 1rep<br />
Shoulder Press 1rep<br />
Deadlift 1rep<br />
<br />
Here they are, Back Squat 245#<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/xDx8QRdEzcY?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/xDx8QRdEzcY?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<br />
Shoulder Press 145#<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/56zcsAbaaPk?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/56zcsAbaaPk?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<br />
Deadlift 260#<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/Xjjf6Mxsulc?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Xjjf6Mxsulc?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<br />
This is why bumpers are a necessity when you are going for your PRs<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/prc4yCyCm6I?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/prc4yCyCm6I?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<br />
245+145+260=650#<br />
My last total was 595# so I am excited about this. I am also excited that I was able to keep my mechanics tight and to not hurt my back again. Thank You K-StarrWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-30964656136252486972010-10-15T19:46:00.000-07:002010-10-21T19:49:47.979-07:00Quick and Dirty3rounds for time:<br />
15 HPC @ 135#<br />
15 Burpees<br />
615<br />
<br />
I pushed myself hard and as fast as I could. 135# is still relatively heavy for my to pump out alot of reps in a short amount of time. I was well pleased with this WOD and will have something to shoot for next go aroundWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-29072701994738111582010-10-06T19:14:00.000-07:002010-10-07T19:19:29.250-07:00Push and Pull15-12-9<br />
115# Thrusters<br />
115# SDHP<br />
after each set complete 50DU<br />
1225<br />
<br />
I pushed hard through the thrusters and the SDHP got heavy during the second round. I need to work on quicker setup and just keep working through the discomfort. Doing DUs in Oly shoes is differentWooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0tag:blogger.com,1999:blog-7808156236421231288.post-22246666804019051672010-10-05T19:19:00.000-07:002010-10-07T19:22:21.696-07:00Neurolgically Challenged20min AMRAP<br />
2 Cleans @155#<br />
4 MU<br />
8 Wallballs<br />
<br />
9rounds plus 2reps, all MUs and wallballs were unbroken. The cleans were heavy for me and did them in ones, however, I feel I did well. 2min a round is not that great but my goal was to lift heavy under cardiovascular stress and that I did.Wooden'shttp://www.blogger.com/profile/18273142547933525151noreply@blogger.com0