Jason David story
This is a great CrossFit success story.
We’ve all seen the garbage before and after style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:
Read Jason David’s story
and, watch Jason shred a “real man’s” Fran in 3:47
Reflect Day
Push-pressed 205 for a new max weight.
Have improved in bar muscle-ups, handstand push-ups, and overhead squats.
Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs
Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.
Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)
Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers.
Continuing to Improve
My 50K trail race went very well, and I attribute much of mu ultrarunning success to my CrossFit training and CrossFit Endurance.
Back in the saddle. We’ll call today’s WOD just that…
WOD – Back in the saddle
- Overhead squats progressions up to 140lbs
- Handstand push-ups (up to 8 with some cheats)
- 21 kipping pull-ups
- 11 bar muscle-ups (with bench aid)
- Back extensions progressing with weighted ball, couple sets at 13 reps
Checked Out a New CrossFit Class
My local YMCA does a CrossFit-like interval training thing on Mondays, Wednesdays and Fridays, and seeing as how I had to get up super early anyway, I checked out the class at 5:40 a.m. today.
WOD – Tabatas
Five rounds:
- tabata situps
- tabata deadlift high-pull with dumbbell (?)
- tabata mountain climb
- tabata thrusters
- tabata push-ups
Training notes
Yikes. This was tough after yesterday’s beatdown – and at 5:40 a.m. no less.
Ouch.
Went well, but the class is definitly not CrossFit and there were some serious issues with form. That being said, it was beneficial and a great workout. I might do the HQ workout this evening to stay on track.
Mind Over Matter
There are some CrossFit workouts, or any tough, intense workout for that matter, that take you to another level.
In this morning’s WOD (workout of the day), I got to experience some of that crazy Zen-shit.
Rounds one, two, and three were pretty tough. Even at am scaled weight of 215 lbs, instead of 250, I didn’t think I would get through a total of 75 deadlifts, …but I did.
It’s those latter rounds, four and five, were you move into a psycho, almost trance-like state, where all you are thinking about is proper form, to stay injury-free, coupled with monster intensity to simply get through this sh@!.
The end result? a satisified, but tired and hungry, trainee.
Monday WOD
Complete for time – Five rounds of:
- Run 400 meters
- 30 GHD sit-ups (No GHD – did Abmats instead)
- 15 deadlifts at 250 lbs
Training notes
Weight: ~198 (yikes! – see weekend notes)
Diet: scale of 1-10? …1 (yikes! – see weekend notes)
This was very hard. I suppose with a real GHD machine, it would ave been even harder. I actually felt like I got a small chance to recover during the sit-ups.
Deadlifts at high rep are just brutal. Grip starts to go, form starts to flail, grunts get louder and louder until your wife wonders what the Hell is going on down there …it gets a little crazy.
I ran all the 400s at 8mph except the first which I ran at 7mph. My treadmill sucks, but it’s still better than freestyle running since it forces you to a pace.
Weekend notes
Egad. The only thing that I am proud of is the 10-mile hillclimb on Saturday (1:58)
Other than that, I had a party Saturday, got drunk, and floundered all day Sunday eating crap. Monday was my son’s birthday, …same deal.
I am sure the bump in weight is just reactionary and by wednesday, I’ll be back to normal, but of course, it’s a setback.
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