Re: JD's CrossFit Chronicle
 

03/17
St. Patty's Day WOD

AMRAP in 20 mins
Run 400m
then 3 rounds of 'Cindy'
Chug a Smithwicks

2 rounds plus 2 rounds of 'Cindy' plus the push-ups :)

Re: JD's CrossFit Chronicle
 

03/19

Took it easy this week to let my back heal up...doing 13.3 today (3/21)

Sled push on rubber floor - just to do, to loosen everything up and get sweaty.

roughly a 25 yard push...sled is 60lbs. Weight doesn't include sled weight.

140x2
190x2
220x2
250x2
270x1
290x1
310x1

Weighted pull-ups EMOTM for 10 mins 2 reps (neck to bar)

DH
5 lbs
10
15
20
25
25
30
30
35

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1044658]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.[/QUOTE]

13.3. Same score 240. Finished the DU's at like 11:49. Metcon is down...no attempts at muscle-ups.

Re: JD's CrossFit Chronicle
 

Okay...missed a bunch of stuff here....Back is jacked up again ugh. Left side this time.

3/26

Weighted pull-ups
Got up to 55lbs I think.

Death by pull-ups/HSPU

9 pull-ups and 5 HSPU then
16 + 11 pull-ups


03/28
13.4
AMRAP in 7 mins
3 Clean and jerks, 135
3 TTB
6
6
9
9
Got 77 reps. I couldn't get set up properly because of my back - totally sucked. Had to use too much quads getting the bar off of the floor.

03/30
Prowler push 40yds EMOTM for 15 mins. Was planning on doing 20 but totally died. 50lbs on sled over rubber and the platforms.

Re: JD's CrossFit Chronicle
 

03/31
Tabata ring push-ups
8,8,8,8,8,8,7,5

04/01
3 rounds for time
Row 500m
21 Burpees
Run 400

16:27

Re: JD's CrossFit Chronicle
 

04/14/13

Took some time off to let my back heal...again...I'm going to stick with bodyweight stuff/running for the forseeable future...

Was going to take it easy but ended up going pretty hard at the track

Dynamic warmup

Then
800m jog easy

3xMax handstand walk then sprint 70% for the remainder of 100 yards

3x400m run (rough)
walk 200m between rounds

8x100 yard walkbacks

then
50 meter handstand walk....(not all at once :))

Re: JD's CrossFit Chronicle
 

04/15
Easy 800m jog home from the gym...

04/16
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Strict ring dips
20 something...

04/18
4 rounds
40 yard walking lunge
20 pull-ups
40 double unders

17 something. Forgot to write it down.

Re: JD's CrossFit Chronicle
 

04/20

40 min run in the sun. Felt good...but chubby :-)

Roughly 4.5 miles.

Re: JD's CrossFit Chronicle
 

Okay...going by mostly memory here.

4/21
Tabata something totally different

Ring push ups
10,9,8,7,6,6,6,4

TTB
5,5,5,5,5,4,4,4 (I think) Couldn't even string them together

Burpees
5,5,5,5,5,5,5,5

Sled push
220 yds total. No weight.

4/23
12 mins AMRAP
40 yd prowler push with 45's
2 rope climbs

4 rounds plus 1 rope climb

4/25
Ring dips
1 - 15
1 - 20
1 - 25
1 - 30
1 - 35
1 - 40
1 - 45 (miss)
1 - 45

WOD
100 Burpee pull-ups with 6 inch jump

15:40

Re: JD's CrossFit Chronicle
 

04/27

3 rounds for time

Run 400m
21 GHD sit-ups
12 HSPU

13:56

04/28

Planned on doing some box jumps and double unders but tweaked my back on the first round of box jumps (30 in) so I just did 500 double unders for time.

17:01

Also did volume training of strict C2B pull-ups -was planning on doing doubles as long as I could but I missed the 2nd one of my first set lol!!

For the 20 mins I missed the 10th, 13th and 17th - 20th. On the 9th minute I had to make a 2nd attempt.

Gonna try weighted C2B next.