Re: JD's CrossFit Chronicle
 

8/29

Snatch...bad day. F it.

2 - 115
2 - 125
1 - 135
1 - 145
1 - 155
1 - 165 (miss)
1 - 165 (miss)

Lack of aggressiveness on the misses...came forward on one of them but had it high enough. Just didn't pull under.

8/30

EMOTM for 20 mins

4 Thrusters, 115
Max double unders (Must do at least 1 double under for WOD to be rx'd)

I ended up with 246 or 251. Not sure if I got 2 or 3 rounds of 15. 25 the first though and 31 the last. I only broke up 2 or 3 rounds but stuck with 10's after I missed an attempt at 15. I wanted to give myself at least 20-30 secs break each round. Looking back I probably could've done a bit more in the beginning and steadied out in the middle and went a bit more aggressive at the end. Probably only equates to about 25 more double unders though.

9/1
Easy jog probably just under 3 miles.

calves got really tight...also pretty much operating on veggie carbs for now. I'm looking to drop some weight since I"m still unable to lift real heavy due to my back. I'm looking at it as an opportunity to get a fast 10k in November. I'm still doing other stuff but want to put up a good time. Just to do it.

Re: JD's CrossFit Chronicle
 

9/3
Bench
5 - 125
5 - 145
5 - 165
5 - 185
5 - 200
Max x 175 - 7. Probably could've done 1 or 2 more but I didn't push it.

9/4
'Jackie'
Row 1k
50 thrusters, 45
30 pull-ups

6:59 PR tie. (surprising) went really slow on the rower and the thrusters felt off.

Re: JD's CrossFit Chronicle
 

09/04

Squat clean

3 - 135
3 - 155
3 - 170
3 - 180
3 - 190
3 - 200
3 - 210 (miss) 2

Last few sets I wasn't aggressive enough and actually caught the bar in my hands a bit but on my shoulders (closer anyway) than a death grip which I usually do when I wuss out. Actually felt pretty good though...

9/05

Did some pull-ups while cleaning the gym :) 3 or 4 sets of 5 then a set of 10.

Re: JD's CrossFit Chronicle
 

09/07
AMRAP in 15 minutes
3 C2B pull-ups
6 Ring push-ups
9 Goblet squats, 53# KB
15 rounds

9/8
Squat clean heavy 'Grace' @155
8:48 Rx'd

PR on this was 6:20. Blew it out my but for few reasons. Diet (really low carb) and I could not keep my weight on my heels because of my back. When I do (I did all thrusters) I'm able to use my glutes/hammies a lot more to get more thrust. This way I was on my friggin' toes the whole time using my quads. Which took way too much out of me.

Re: JD's CrossFit Chronicle
 

09/09

Weighted pull-ups
1 - 15
1 - 25
1 - 35
1 - 45
1 - 55
1 - 60 (miss)

Metcon
3 Rounds for time
Shuttle sprint ~200m
15 TTB
2 min plank

15:30

Easy 2 mile jog.

Re: JD's CrossFit Chronicle
 

09/11

Front squat
EMOTM
2-2-2-2-2-2-2-2-2-2
185lbs

WOD
3 rounds for time
10 Overhead squats, 135
30 double unders
4:51 Rx'd. Big PR

09/13
warmup easy 400m jog on Jefferson with wipeout :-)

Tabata hang power clean 115
Tabata push press 115 (16 consecutive)
10, 8, 8, 8, 8, 8, 8, 8 - 66/8
5, 6, 5, 5, 5, 5, 5, 5 - 41/5 107 total

Re: JD's CrossFit Chronicle
 

Blah...3 crappy days. Diet catching up to my performance big time.

09/14
'Barbara'
4:23, 12:57, 22:59, 33:15, 43:47 personal worst! (but all perfect push-ups)

9/15
Run 400m rest 2 minutes
4 rounds
1:22
4:50
8:24
11:54

I'll do the per round math on these later

9/16
Power snatch (yuck)
3 - 65
3 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155 (miss)
1 - 155 (miss) bonked my head on this one...

21-15-9
Power snatch, 95
HSPU

Though I'd do a quick 5 min metcon haha!!

12:07

Need a rest day.

Re: JD's CrossFit Chronicle
 

09/18

Shoulder press

5 - 95
5 - 115
5 - 125
5 - 135
5 - 145 (miss) 4

3 rounds for time
Row 500m
Run 400m

12:15

Re: JD's CrossFit Chronicle
 

9/20

AM
With an unweighted barbell, for time
40 back squats
40 front squats
40 overhead squats
Run 400m
40 press
40 push press
40 push jerks
Run 400m
40 hang power snatch
40 hang power clean
19:31
Added 400m run
21:33

PM did weighted pushups - never did those before and made it up to 115.
Also did some muscle ups. Lost some weight but those still aren't my bag.

9/21
Dr. C's 50's Birthday WOD - no warmup

50 Lunges
50 double unders
50 box jumps 24
50 push-ups
50 mountain climbers
50 sit-ups
50 squats
50 double unders
50 lunges

15:31

9/22
Went to the grand opening of a cool gym in Birmingham called Art of Strength

Did a few different things for their intro workout

70lb Ball cleans (like at the games, just clean and over the shoulder)
1 legged mountain climbers or burpees. Not sure what I was doing there even. Had my foot in a strap hanging from the pull-up rig and went down then jumped up.

Ball slams with a 20lb ball, battling ropes (those are tough) did these with a tabata count. Also did the ski erg thing (C2) for 2 mins. 'Vintange' swings with a huge looking dumbell type of thing. Not a traditional dumbell and the trainer kept telling me to keep my arm locked - never really saw that before so I'm planning on doing a bit of research on that. And TGU's and finished with a 10-1 Burpee (squat thrust) plank contest. Good workout and fun group. Glad I went.

Charity fund raiser at MCCF immediately following for a friend of the gym that lost his daughter in a drunk driving crash this summer. We just got a group together and did a 25 mile bike ride and finished with some good food and conversation. I never went that far on a bike and the head wind sucked. It was for a great cause though. What a horrible thing to have happen especially since I too have a daughter the same age. (she was 3)

Re: JD's CrossFit Chronicle
 

09/23

Push Jerk

3 - 105
3 - 135
3 - 160
3 - 185
3 - 200 (miss) 2