Re: JD's CrossFit Chronicle
 

11/08/12

Front Squat
12-10-7-5-3-3-3-3-3
45-65-95-115-135-165-195-215-240

Was so sore from this that I had to do it again....added the push-ups and got a PR

Pull-ups 9,8,10 - 27
Ring dips 8,7,7 - 22
Chin-ups 7,7,8 - 22
Push-ups 20,20,23 63

total 134 (71 on the first 3 which is a 10 rep PR)

Re: JD's CrossFit Chronicle
 

11/10/12

7 mins AMRAP
7 MBC
14 KB Swings
6 + 7 MBC I think. or 5.

10 mins on a treadmill with a 10 incline
.82 miles.

Did these at a Boys and Girls Club charity fundraiser. Pretty cool event - helped out with Reebok CrossFit.

Re: JD's CrossFit Chronicle
 

11/11/12

WOD for Warriors

AMRAP in 15 mins

11 ground to overhead, 95#'s
11 bar facing burpees
12 Wall balls
22 Double unders
7 HSPU

3 rounds + the burpees

Tough on the shoulders!

Re: JD's CrossFit Chronicle
 

11/13

All strict

Pull-ups - 10, 10, 11 - 31
Ring dips - 10, 9, 8 - 27
Chin-ups - 10, 9, 10 - 29
Bench, 135 - 15, 15, 17 - 47


Total 134 reps
87 on the pull-ups and dips which is a 16 rep PR. Having been only the 3rd time I've done this I'm actually quite amazed at how big the gains have been.

Up 27 reps (on the first 3) in less than 3 weeks!

Re: JD's CrossFit Chronicle
 

11/15

Front squat
First time doing this in a long time and I'm still worried about my lower back - although it hasn't bugged me my last few front squat sessions...

1 - 255
10 - 195
1 - 250
20 - 135
1 - 250
30 - 115

Re: JD's CrossFit Chronicle
 

11/16

McFlurry

For time
Run 400m
21 power cleans, 185
21 pull-ups
Run 400m
15 thrusters, 50 lb dumbells
15 pull-ups
Run 400m
9 power cleans
9 pull-ups

14:22

Re: JD's CrossFit Chronicle
 

11/18
Run 200m
Max farmers walk with 97 and 88lb Kb alternating hands.

Didn't keep track of rounds.

Just wanted to do a weighted carry WOD...probably should've done a set distance each round but it was still pretty good. Different.

Re: JD's CrossFit Chronicle
 

11/20

7 rounds for time:

12 Thrusters, 75
9 TTB
200m run with 20lb medball

18:53

Re: JD's CrossFit Chronicle
 

11/21/12

Strict WOD
Pull-ups 12,10,11 - 33
Ring Dips 11,10,10 - 31
Chin-ups 10,10,10 - 30
HSPU 12,10,10 - 32

Total 126

94 on the first 3. PR by 7 reps. Also screwed up and did my first round of chin-ups and HSPU out of order...

Re: JD's CrossFit Chronicle
 

11/22
10 K Turkey trot - very medium intensity run...constant traffic jams roughly 1:03

11/23
Hang power clean

3 - 115
3 - 135
3 - 155
3 - 175
3 - 185
3 - 195 (miss) 1