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Re: JD's CrossFit Chronicle
01/21/12
Hang power snatch 1 - 95 1 - 105 1 - 115 1 - 125 1 - 135 1 - 145 (baby squat) 1 - 150 (miss) For time: Row 250m 21-15-9 Push press, 75 double unders Row 250 4:13 - nice burner... |
Re: JD's CrossFit Chronicle
01/22/12
Deadlift 5x140 5x175 3x210 3x245 3x280 3x315 (5) Bench press 5x85 5x105 3x125 3x145 3x165 3x185 (8) HSPU volume EMOTM 2 HSPU's using 2 45lb bumpers. For 20 minutes. No misses. |
Re: JD's CrossFit Chronicle
01/23/12
Did rowing intervals today. 4x500 with 2 mins rest between each interval. Felt awful but was surprised with my times. I did this a while back and had pretty similar times but with 3 minutes rest. Also haven't been eating hardly any carbs recently... 1. 1:37.8 2. 1:44.7 3. 1:51.5 4. 1:51.5 |
Re: JD's CrossFit Chronicle
01/24/12
Roughly a 30 min jog. Fell down on Jefferson. Went to 10 and jefferson and back. about 29 mins - probably 3.5 miles plus. |
Re: JD's CrossFit Chronicle
01/25/12
Weighted pull-ups 5 - BW 2 - 12 2 - 22 2 - 32 2 - 42 2 - 52 2 - 57 (miss) 5 - BW Tried to get neck to bar on all these - the first rep on 52 was a bit iffy. |
Re: JD's CrossFit Chronicle
Jd, what's your schedule for Saturday am? I was thinking of coming by and working out and bringing you that 135lb stone I owe you. You running the class?
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Re: JD's CrossFit Chronicle
01/26/12
Back squat 5x120 5x155 3x185 5x230 3x260 1+290 (3) Shoulder press 5x60 5x75 3x90 5x115 3x130 1+145 (3) |
Re: JD's CrossFit Chronicle
01/28
Deadlift 140x5 175x5 210x3 265x5 300x3 335x3 (I think) Bench press 85x5 105x5 125x3 155x5 175x3 195x5 AMRAP in 10 mins 20m tire flip (10m there 10m back) 20m prowler push with 2 45's 4 rounds + 20m flips |
Re: JD's CrossFit Chronicle
1/30
Deload week Back squat 5x120 5x155 5x185 shoulder press 5x60 5x75 5x90 |
Re: JD's CrossFit Chronicle
02/01/12
Stopped in at CrossFit Transformation for a WOD 6 Rounds for time 7 OHS 135 7 KB swings 53 7 HSPU 8:36 |
Re: JD's CrossFit Chronicle
Hey JD.
Hope all is well. See that you just started Wendler 5/3/1. I ran it for several months last year - it helped pushed my Squat PR up from ~405# to 455#, and my DL went up by a fair bit too. I'm now hybriding some Dan John stuff. I'd like a 225 kg (496#) Squat and DL by the end of this year. Keep up the good work. |
Re: JD's CrossFit Chronicle
02/02/12
Deadlift 5x140 5x175 5x210 Bench 5x85 5x105 5x125 |
Re: JD's CrossFit Chronicle
02/03/12
'Hammer' 5 rounds each for time. 90 secs rest between rounds. 5 power cleans, 135 10 Front squats 5 Push jerks 20 pullups 16:52 Rxd. (counting the 4 rest periods) |
Re: JD's CrossFit Chronicle
02/04/12
Have the ALA stair climb coming up at the RenCen in about a month so I figured I'd throw in some stair WOD's at 9 mile tower...(26 floors) Warmup (walk) 4:55 Full rest 2:32 (95% - maybe had a little more in me and the last 2 or 3 steps of each floor were almost a walk - ran the whole time otherwise). Also seem to lose my bearings a bit. Rest about 7 or 8 mins 3:30 - started out too fast then switched to run one flight walk 1 flight Rest 5 mins 3:34 - walk 1/run 1 again Next time I'll make my rest a bit more consistent and probably go 4 or 5 rounds. |
Re: JD's CrossFit Chronicle
02/05/12
30 muscle ups for time: all straight arm start. All singles. 11:23. Best time in a few years. S |
Re: JD's CrossFit Chronicle
02/07/12
Back squat 5x205 5x240 5+270 (7) I think Shoulder press 5x105 5x120 5+135 (7) I think I have no idea why I can't keep count on these...I got at least 6 but pretty sure 7 on both. |
Re: JD's CrossFit Chronicle
02/08/12
tabata home WOD 32 intervals first 8 being pushups, squats, situps then burpees. No clap on the burpees (arms to a 't') strict pushups and butterfly situps. Push-ups 8,8,8,8,8,8,8,8 8/64 (gamed the push-ups to stay at 8) Squats 19,19,19,19,18,17,17,17 17/145 Sit-ups 10,10,10,10,9,9,9,9 9/76 Burpees 6,6,6,6,6,6,6,6 6/48 |
Re: JD's CrossFit Chronicle
02/09/12
Weighted chins 2-2-2-2-2-2-2 12-22-32-42-52-62(miss)-57 (miss/maybe 1) 3 rounds for time Run 400m 15 squat snatch, 75 #'s 9 HSPU 12:09 rx'd |
Re: JD's CrossFit Chronicle
02/11/12
Deadlift Month 2 week 1 235x5 275x5 310x6 - still not able to be aggressive with the final sets... Bench 140x5 160x5 180x8 WOD AMRAP in 20 mins 5 Power cleans, 145 10 Toes to bar 15 Wall balls 8 rounds + 1 TTB. Need to see if this is a PR. I even gamed the beginning trying to do 1 round every 2 mins to get to 10...nope. TTB Kill me. |
Re: JD's CrossFit Chronicle
02/12/12
Stair WOD at 9 mile tower. Warmup walk 26 floors ~5 mins 4 rounds 4 mins rest between rounds 2:39 3:16 3:35 3:25 Next week I think I'll shorten the rest a bit. Or bring a few sandbags. :-) |
Re: JD's CrossFit Chronicle
Dang! Been slacking here...but I was sick the beginning of last week due to either a rotovirus or food poisoning.
Did Wendler on my first day back after a few days off 02/16/12 Back squat 225x3 255x3 285x3+ (4) Shoulder press 110x3 125x3 142.5x3+ (4) Felt week today.. 02/17/12 50 pull-ups 10 Burpees 40 pull-ups 20 burpees 30 pull-ups 30 burpees 20 pull-ups 40 burpees 10 pull-ups 50 burpees 22:21 02/18/12 Snatch 1-115 1-125 1-135 1-145 1-155 1-165 (miss) Screwed up my #'s here. thought the 155 was 165 and it thew off my head and after that I wasn't into it. So I stopped. Few hours later I did 21-15-9 OHS, 95 Ring dips 6:33 02/19/12 Tried to do my 5/3/1 deadlifts today but my back was bugging me. Found out I have a trigger point that I need to work out. I just stopped after my first set @ 255. Came home and did a sprint WOD at the track 100 yards x 10. Every 90 secs. |
Re: JD's CrossFit Chronicle
02/22
12.1 102 burpees 02/24 AMRAP in 20 mins Row 250 21 Double unders 15 Squats 9 pull-ups 6 rounds + 11 squats *note. Have a trigger point on my SI joint that I'm trying to give a break - need to feel good for these sectional WOD's. |
Re: JD's CrossFit Chronicle
02/25
Swam a little bit with Micah at the hotel pool 02/26 15 min jog on the treadmill at the hotel 'fitness center'. Some dude was on the phone not working out, in jeans on a bike when I walked in. He left - and looked ****ed. I guess he expected some privacy. Anyway... Went about 2 miles. Started out really slow. 02/28 3 rounds for time 15 hang power clean 135 9 pull-ups 3:55. |
Re: JD's CrossFit Chronicle
03/01/12
Sectional WOD 12.2 61 reps. I was a head case when I got to the 165. Tried to power snatch it a few times and that didn't work so for the last 2 attempts I really concentrated. Missed one behind me and nailed the last one with 2 seconds to go. 03/03/12 Row 500 30 BW Bench, 185 Row 100 20 bench press Row 2k 10 Bench 30:40 03/04/12 Annie 50-40-30-20-10 Double unders sit-ups (unanchored/butterfly) 9:50 |
Re: JD's CrossFit Chronicle
03/05/12
Thrusters 2 - 115 2 - 135 2 - 155 2 - 165 2 - 175 2 - 185 2 - 195 (miss) got 1 03/06/12 Run 1000m 30 HSPU Row 1000m 10:55 |
Re: JD's CrossFit Chronicle
[QUOTE=Jason David;1040750]03/05/12
Thrusters 2 - 115 2 - 135 2 - 155 2 - 165 2 - 175 2 - 185 2 - 195 (miss) got 1 03/06/12 Run 1000m 30 HSPU Row 1000m 10:55[/QUOTE] Weren't people at regionals doing that in sub 8:00?!? So insane! |
Re: JD's CrossFit Chronicle
[QUOTE=Greg Light;1040752]Weren't people at regionals doing that in sub 8:00?!? So insane![/QUOTE]
I think so...I had to break up the HSPU's more than I'd like but still. |
Re: JD's CrossFit Chronicle
03/08/12
Open WOD 12.3 AMRAP in 18 mins 15 Box jumps, 24 in box 12 Push press, 115lbs 9 Toes to bar 8 rounds + 3 PP 306 reps 03/10 Front squat 10x95 10x115 10x135 10x155 10x175 Felt pretty good doing these. Trigger point seems to be all but gone. 03/11 Corktown 5k. Didn't register but doing the math and knowing a guy that I started with my time was 25:24. Pretty good time for me. |
Re: JD's CrossFit Chronicle
03/13/12
AMRAP in 12 mins 2 power clean and jerks, 185#'s 1 Rope climb 7 rounds plus 1 Clean and jerk. |
Re: JD's CrossFit Chronicle
3/14/12
Easy warmup and some muscle up practice. Didn't feel too bad. We'll see if I get to them. 3/15/12 AMRAP in 15 mins Row 500m Run 400m 3 rounds plus 200m run in 15:26. |
Re: JD's CrossFit Chronicle
3/17/12
12.4 what a disaster. 150 wallballs 90 double unders 30 muscle-ups 12 min time cap. Made it to the rings in about 11...nada. |
Re: JD's CrossFit Chronicle
was very beat up from those wall balls...only went for a light stroller jog this week. I'm gonna do 12.5 tonight though.
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Re: JD's CrossFit Chronicle
03/22/12
12.5 3 Thrusters, 100 3 C2B Pull-ups 6 Thrusters 6 pull-ups 9 Thrusters 9 pull-ups etc 102 reps. Did it twice last year and got 104 and 106. Owell. |
Re: JD's CrossFit Chronicle
[QUOTE=Jason David;1046257]03/22/12
12.5 3 Thrusters, 100 3 C2B Pull-ups 6 Thrusters 6 pull-ups 9 Thrusters 9 pull-ups etc 102 reps. Did it twice last year and got 104 and 106. Owell.[/QUOTE] Have you done a normal C2B Fran? I'm curious how times stack up between the two with the different rep schemes. |
Re: JD's CrossFit Chronicle
[QUOTE=Greg Light;1046287]Have you done a normal C2B Fran? I'm curious how times stack up between the two with the different rep schemes.[/QUOTE]
Yes. If memory serves I was in the 6 min range. With a 3:30-3:40 ish regular 'Fran' at the time. Makes a big difference for me for sure. |
Re: JD's CrossFit Chronicle
so pretty close to answer your question...6 mins for 90 reps...add another 10 - 12 reps and 5lbs more on the thrusters it kind of is a wash.
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Re: JD's CrossFit Chronicle
03/24
Running WOD Run 1 mile Rest 4 mins Run 800m Rest 3 mins Run 400 Rest 2 mins Run 200 Somebody jacked up the clock but I was at about a 7 min mile (prob a bit less) and finished the at about 21 something. 03/26 2 mile easy jog w mu dumbass dog 03/27 Snatch balance 1-95 1-105 1-115 1-125 1-135 1-145 1-155(miss) 1-155 1-165(miss) Still my worst frikken movement...and I feel it's all lack of aggressiveness. 03/27 AMRAP in 8mins 30 kb swings 2 pood 15 burps 2 rds plus 9 burpees |
Re: JD's CrossFit Chronicle
03/29
AM Back squat Just trying to see if my SI joint trigger point is still bugging me...yep. This thing is reallly annoying. 5 - 135 5 - 155 5 - 175 5 - 195 5 - 215 PM Tabata Something Else Tried to pick numbers all the way across again. That worked on squats and pull-ups... Pullups 10,10,10,10,10,10,10,10 - 80/10 Push-ups 9,9,9,9,9,9,7,7 - 68/7 (chest to deck/strict) Situps 11,11,11,10,10,10,10,10 83/10 Squats 18,18,18,18,18,18,18,18 144/18 may not have opened up all the way at the top on a few of the squats...but I reaally wanted 18 all the way. 375 total |
Re: JD's CrossFit Chronicle
3/30
Easy warmup then a few handstand walks. Tried 3 times to go 10 meters...went 2/3. 1st time I only missed by about 1 meter. |
Re: JD's CrossFit Chronicle
4/1
Snatch Nevermind...it was that bad. 2 rounds for time 30 squat cleans, 95 Row 250m 8:59. 4/2 Every 2 minutes. 1 clean and jerk followed by 3 pull-ups 6 push-ups 9 squats Add 1 clean and jerk every round 10 rounds + 11 C and J's |
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