Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1164382]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[/QUOTE]

06/11
Did this again but used 45's for the push-ups feet and both hands

Pull-ups 11, 10, 8 - 29
Dips 8, 6, 5 - 19
Chins 3, 3, 4 - 10
Push-ups 12, 10, 10 - 32

minimal rest between sets, as needed between rounds

Total - 90

Total on top 3, 58 which is a 6 rep PR from the previous attempt

Ran 1 mile before and after

6/12
Light back squats

5x95
5x115
5x135
5x155
5x175

Re: JD's CrossFit Chronicle
 

06/18

With a 25lb KB on a belt

3 weighted pull-ups with a long slow negative at the end
3 ring dips
5 rounds not for time
Tough - particularly the 3rd dip and the negative

4 min AMRAP
75@ thruster, 9 reps
9 over bar burpees

3 rounds + 9 burpees.

6/19
10 100m walkbacks.

Re: JD's CrossFit Chronicle
 

6/20

Tabata Airdyne

6/22
'Cindy'
15 rounds + 7 Push-ups

6/23
AMRAP in 25 mins
Run 800m with medball
50 lunges with medball
25 burpee penalty if you set the ball down at any time

3 rounds. No burpees.

Re: JD's CrossFit Chronicle
 

Okay lets see here...

Did hang squat cleans the day before I went on vacation...up to 205...then I took the opportunity to rest a bit.

Did beach sprints on the beach at our hotel in Traverse City...10x. That was rough.

Battling a bit of tendonitis in my right elbow now too.

Trying the McKenzie method for my back as well.


Did a WOD yesterday

2 rounds

75 Double unders
50 push-ups
50 sit-ups
75 squats

19:50 or something.

Sore today.

Re: JD's CrossFit Chronicle
 

Slacking here...

7/12
Ran 3.71 miles in about 28 mins

7/13
4 rounds
40 yard barbell carry, 155# around 2 cones
40 yard prowler push, 2 25's
40 yard farmers carry, 70lb KB's

17:41

7/16
Modified Kalsu

5 burpees EMOTM
100 thrusters for time w 2 40lb DB's

17:50

07/17
2 rounds for time
run 400m
12 HSPU
21 Ball slams, 20#

7:03

Re: JD's CrossFit Chronicle
 

7/20

Run 100m in 30 secs, run back 100m in 30 secs.
After 10 rounds, subtract 1 sec off of first run...keep going as long as possible...like a death by.

Got 11. Missed the 12th. Pretty brutal

Re: JD's CrossFit Chronicle
 

07/23/13

Run 1 mile
100 burpees
Run 1 mile

26:03

Re: JD's CrossFit Chronicle
 

07/27

5 rounds for time
Run 800m
30 ring push-ups
60 Double unders

44:21

Re: JD's CrossFit Chronicle
 

7/30

Air Dyne intervals

AMRAP in 30mins .5 miles rest 1/1

1. 1:14
2. 1:16
3. 1:17
4. 1:19
5. 1:21
6. 1:24
7. 1:22
8. 1:24
9. 1:24
10. 1:24
11. 1:24
12. 1:15

8/1

Bench press

3 - 165
3 - 185
3 - 195
3 - 205
3 - 215 (miss) 2 reps
10-9-8-7-6-5-4-3-2-1
Push press, 115
Lunge (In place)

7:00

Re: JD's CrossFit Chronicle
 

8/3

MS Muckfest

5+ mile mud/obstacle run on Belle Isle

Took about an 1:20...lots of logjams at the obstacles but fun event for a good cause...

8/4
Jen's (Bad idea) birthday WOD. She likes cupcakes so we incorporated them into the WOD

Run 400m
Eat a cupcake (mini red velvet for me)
30 Thrusters, 75
Eat a cupcake
30 single unders
Eat a cupcake
30 KB swings 53
Eat a cupcake
30 Box jumps, 24
Eat a cupcake
30 Sit-ups
Eat a cupcake
30 Butt winking air squats :rofl:
Eat a cupcake
Run 400m

15:20