Re: JD's CrossFit Chronicle
 

02/24/13

Sumo deadlift

10x45
10x65
10x95
7x135
5x185
5x225
5x255
5x275
5x295 (miss) 2

I haven't lifted heavy in so long that I'm being really conservative. I felt really good so, I'm very happy with that.

AMRAP in 4 mins
4 Ring Dips (kipping)
8 KB swings, 70lb

7 + 3 ring dips.

Re: JD's CrossFit Chronicle
 

02/25/13

Squat clean and jerk EMOTM for 15 mins - 2 reps
1 - 5 155
6 - 10 165
11 - 15 175 (couple press outs here on the 2nd rep)

Re: JD's CrossFit Chronicle
 

02/27

21-18-15

HSPU
Chins

21 Something. What a nightmare - was planning on doing HSPU on paralettes and neck to bar pull-ups but they were too hard. I had to scale to lower reps (was going to go down to 3/3) because of time.

02/28

HB Back squat
3 - 155
3 - 185
3 - 215
3 - 245
3 - 275

Then
5 Body Killers
10 GHD Sit-ups
15 Hang power snatch - unbroken, 75
30 thrusters, 75
50 squats
500m row
and back down.

14:40.

Re: JD's CrossFit Chronicle
 

03/01

7 rounds for time/weight

35 Double unders
1 snatch (squat)

14:40

135-140-145-150-155-160-165

Surprised that I hit the 160 and 165 that easily...kind of took my time on this one - double unders were okay, not great.

Re: JD's CrossFit Chronicle
 

03/02

Shoulder press
1 - 135
1 - 145
1 - 150
1 - 155
1 - 160
1 - 165
1 - 170
1 - 175 miss

PR tie I think...surprised.

Angie

24:40 rx'd. So slow at these bw metcons now. I do all reps controlled though - good form. strict push ups etc...no stupid *** situps.

Re: JD's CrossFit Chronicle
 

03/03

2 mile jog...to go get my car! Too much fun last night :)

Re: JD's CrossFit Chronicle
 

03/05

Snatch


Sn + Sn bal
115x1
125x1
135x1
145x1

Snatch
155x1
165x1
175x1 miss
175x1 mss
Close on those two...tweaked left shoulder a bit on the 2nd (not bad) so called it a day.

Metcon

5 rounds for total HSPU (no kipping)

in 2 mins complete 20 KB swings 53 lbs
12 lateral box jumps (jumped on and stepped off the other side)
Max HSPU
rest 1 min

50 reps - 10 each round

Re: JD's CrossFit Chronicle
 

03/07
13.1

40 burpees jumpt to 6 in target
30 snatches, 75
30 burpees
30 snatches, 135
20 burpees
30 snatches, 165
10 burpees
As many snatches as possible in remaining time at 210 lol.

Got 150. 2 attempts at 165 missed. First one tried a full snatch. Bar went way higher than I expected and I lost control of it...2nd attempt was just a mess. If I had to do it over again I would probably just try a power snatch first attempt. Don't plan on redoing any WOD's this year. I've been pretty much slightly injured for over year and as a result haven't gotten any stronger. Hoping to make a lot of strength gains this year...prepping for the 40 and older Open in a few years.

03/09
HB Back squat

5x185
5x205
5x225
5x245
5x260

Re: JD's CrossFit Chronicle
 

03/12/13

Push Jerk (no press outs)
mess on these...haven't done them in a while - PR is a crappy form 230 but, trying to refine it a bit.

1 - 155
1 - 175
1 - 185
1 - 195
1 - 205 (miss)
1 - 205 (miss)
1 - 205 kind of crappy...

Really need to work on these.

Rowing interval WOD
4x250m row 90 Secs rest
8x150m row 45 secs rest

Wrote my times down but got all screwed up with my dumb rest intervals and couldn't do the math. Owell...it sucked.

03/13/13

Deadlift

3 - 225
3 - 245
3 - 265
3 - 285
3 - 305

Kind of tweaked my left side of my back on the last rep...such an idiot.

03/24/13

13.2
5 Push press, 115
10 Deadlifts, 115
15 Box jumps, 24
6 rounds + 13 box jumps (all jumps) 208. Got beat by most guys in the gym - may do this again with step ups just to see the difference and maybe feel a bit better about myself. ugh...what a crappy week.

Re: JD's CrossFit Chronicle
 

Re-did 13.2 with all step ups and got 231. Still a horrible WOD for me.