John-David's crossfit log

[John-David Ritchie]

All right, first time posting my WOD's, so now I can track how much progress I've made.

WOD: run 5k for time

As rx'ed in the gym treadmill in 20:52.

Pushed myself to the limit. I saw Pukie for a moment, but he decided to come and see me some other day.

Happy with the result

[John-David Ritchie]

Forgot to input my other WOD results

Feb 16: run 5k

Felt as if I was about to puke at the end, and I wanted to stop since 11 min in the run, but kept at it.

20:52

oops posted that twice!

[John-David Ritchie]

Did Annie, but did not time myself and I don't think my form was perfect (I did tuck jumps...no rope nor skill with it)since no mirror was avaiable. I was in the garage doing the WOD while my family had supper together so I wanted to get it over with

[John-David Ritchie]

18 feb 2008

Front squats! for 1-1-1-1-1-1-1-1-1-1 reps!

I finally figured out how to do this exercise without destroying my wrists
Had a certified trainer at my gym check out my form and she said it was good so I was happy with my results

1:185
2:205
3:215
4:265(PR)
5:265
6:265
7:275(PR)
8:275 (very close to fail, almost lost form but made it)
9:265
10:270

[Stefan Geertsen]

Grats on the pr, young one! Looks like everythings going well! Keep up your good work.

[John-David Ritchie]

Thanks man. Yea Crossfit works great still

Forgot to post the 3-3-3-3-3-3-3 Hang squat cleans from yesterday

1:135
2:145
3:155
4:165
5:175 (PR)
6:185 (failed last rep, my muscles failed me and squatted way too low lol)
7:175

8:180, lost count and did an 8th set. Yet this is a PR haha

Strength hang squat cleans are really a challenge! It's tough to be explosive with that heavy weight, really makes you work mentally to keep form as well as physically. Speaking of form, I noticed after the 4th set or something that my head and neck were not straight when I did the cleans. I corrected that in the next sets and it was tougher to stay straight.

Can't wait for tonight's WOD

[John-David Ritchie]

So tonight was

Four rounds for time of: run 400 meters and do 50 squats

Since all the good treadmills were taken and the crappy ones broke when I attempted to sprint, I used the rower instead. Also, when doing my squats, my girlfriend noticed I did not go as low as I should be. I was not going low enough in desperation to get them over with, so I gotta be careful about that. Other than that, I went as hard as I could and I seriously barely managed to get up at the last squat rep of the last round!

Speaking of my girlfriend, she goes to the same gym as me and does a non-crossfit workout...though tonight was an exception! She rowed 400m and did the squats four times for time, like me

It was her first crossfit workout ever so I'm proud of her. Forgot to time her haha

Oh, so I rowed 400m and did 50 squats four times in 10:07

[John-David Ritchie]

Ok, this is Friday's WOD

Did it in the beginning of afternoon because of work later in the day, and as I usually train a few hours later, the hormones weren't there today. I still managed to do PR's though

So five rounds of:
1)Max rep bodyweight bench press
2)Max rep pull-up

Unassisted bench: 215 lbs, concentrated on form
1: 13 (PR)
2: 11
3: 7
4: 8
5: 8



Pull-up:
1: 22 (PR)
2: 12 (What the hell? I lost my grip on the bar)
3: 14
4: 12
5: 13

I thanked the Lord we had a no-leg workout, mine were dead!

Current bodyweight: 218-220 lbs

I'm happy, new PR's!! I'll keep em' coming!

[John-David Ritchie]

Did not do Eva yesterday: saw girlfriend before work, which started at 12h30, and after work, the gym was closed and it was my dad's Bday.

So I did it today. Only managed to complete three rounds. There was 25 people in our small gym and when I ran on the treadmill for the 3rd round, there was so much humidity due to sweat and bad aeration I was suffocating while running, couldn't get fresh air in my lungs and I longed for a good run outside. So I did not complete the 800m on the 3rd round but did the rest.

I did everything as rx'ed except I used a 50 lbs for the kettlebell swings and I focused on form, which was pretty good.

This workout is insane. Insane, I tell you!! Basically what this workout was is to run 4.5k, swing around a 75lb dumbell 150 times and do 150 pull ups.

If I can even finish this workout as rx'ed in 30-40 mins i'll consider myself at elite health. Seriously.

3 rounds with two 800m runs in 32 mins.

[John-David Ritchie]

Monday's workout done on tuesday.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press:
1) 95 lb
2)105 lb
3) 125 lb
4) 135 lb
5) 145 lb (PR, good form)

Push press:
1) 135
2) 135
3) 135
4) 145 (after watching the video at the gym, I understood I did not do the exercise correctly. After correcting the position, I could do higher weights)
5) 155 (PR)

Push jerk:
1) 155
2) 155
3) 155
4) 135 ( I noticed that by reflex, to help out with the jerk, I pushed with my feet, getting to the tip of my toes to give more power. I knew it was bad so I lowered the weight and focused on not doing that movement. Did not want to make a habit out of it)
5) 135

Good workout. Learned a lot on this one with working on form. I'm getting to master my core muscles more and more and make them push hard in these exercises.