Re: JD's CrossFit Chronicle
 

Also - think I'm gonna do a lot more running during the next few months until my back heals 100% :run:

Re: JD's CrossFit Chronicle
 

04/30

Ring dips EMOTM for 20 mins

2 reps
First 5 I did 5 lbs
Next 5 10 lbs
next 5 15 lbs
...and I think I stayed at 15. Can't remember

Easy 2 mile jog.

05/02

MCCF 500

100 double unders
Then 2 rounds of:
50 pull-ups
50 sit-ups
50 burpees
then 100 double unders

27:45 rx'd

Re: JD's CrossFit Chronicle
 

05/04
Did the stairs at bloomer park. Run up, walk down. Didn't think my calves would still be in pain but good lord.

(roughly 192 little steps)

warmup walk up
1:07
1:13
1:17
1:33
1:34
1:28
Cool down walk up

05/07

Weighted chest to bar pull-ups I can only get 7.5 lbs lol!!

100 burpees for time
6:02.

Re: JD's CrossFit Chronicle
 

05/09

Strict - rest between sets as needed

Pull-ups 10, 8, 7 - 25
Dips 8, 5, 4 - 17
Chins 4, 3, 3 - 10
Diamond push-ups 12, 10, 11 - 33

Total - 85

:notworth: for my lil girl who is sitting right here with me

Re: JD's CrossFit Chronicle
 

05/10/13

Bottom to bottom tabata squats then one mile run for time

102/12 - 7:46.

This was kind of fun to strategise. I wanted to get over 100 squats and I also wanted to do it legit (rest at bottom weight in heels no rest at top). It was really hard not to stop at the top and a few times it took a second to lock out because of the pain haha!!.

Re: JD's CrossFit Chronicle
 

05/11/13

Lunge 100ft
21 Pull-ups
21 sit-ups
Lunge 100ft
18 pull-ups
18 sit-ups
Lunge 100ft
15....
All the way down to 6

14:56.

PR on this is 11 something...need to check on distance of lunges holy shyte.

Re: JD's CrossFit Chronicle
 

05/14/13

Weighted pull-ups
3 - 10
3 - 20
3 - 30
3 - 35
3 - 40 (miss) 2 barely. Started off neck to bar but the last 3 sets were just chin over...

5 rounds for time
Prowler push 10 meters and back with 45's. Use the tall poles out and the short handle in
12 double unders

7:36 I think.

05/16
Strict ring dips EMOTM for 20 mins
3 reps

WOD
3 rounds for time
Run 400
21 Burpees
12 Knees to elbows

Re: JD's CrossFit Chronicle
 

05/20

12 rounds of
10 push-ups
80 yd shuttle sprint
Rest 60 secs

Then 3 rounds of
80 yd shuttle sprint

Total time 21:22

1st round :25 secs
12th round :36 secs

5/22

10-9-8
25 lb weighted pull-ups
25 lb weighted ring dips

16:23 lol

Metcon
Row 500
150 double unders
50 burpees

9:42 (PR)

Re: JD's CrossFit Chronicle
 

So Friday I was going to do a workout with the noon class...

I think that was on the 24th...this was the WOD

50-30-20
Double unders
400m run
pull-ups

Finished the first round then blew out my calf like I used to a few years ago at the start of the second. :shrug:

Felt a bit better after a weekend of food and booze on Tuesday...

Did
EMOTM for 20 mins
3 pull-ups
3 ring dips (all strict)

Made it all the way through but barely...started doing the dips :30 secs after the pull-ups though.

Then did a 20 yard handstand walk attempt...almost made it. Missed it by about 5 feet.

Metcon

AMRAP in 15 mins
15 medball cleans
15 wallball situps

6 or 7 rounds...didn't really count.

Re: JD's CrossFit Chronicle
 

06/04

Weighted pull-ups - 10 sec negative on last rep of each set

10xBW
5x15
3x25
2x30
1x35
1x40
1x45

5 rounds for time
2 70lb KB Farmer walk (40 yards)
10 single leg 1 arm KB Deadlifts R/L

16 something

06/05

Ring dips

5xBW
3x15
1x25
1x35
1x40
1x45 (I think I got it but my clients said no)
1x45
1x50 miss.
5xBW

06/06

20 min AMRAP
20 Push-ups
20 KB Swings 53
20 push press 75

Tried to stay super strict on everything...

5 rounds + 14 push-ups