Re: JD's CrossFit Chronicle
 

08/06

Wanted to do about a 15 minuter...

8 Rounds
10M prowler push (low) 2 45s
10M prowler push (high)
10M handstand walk

16:10

Cool thing - all HS walks were unbroken.

Re: JD's CrossFit Chronicle
 

08/07

AMRAP in 20 mins

30 Double unders
30 squats
15 ring push-ups

6 rounds + 2 Ring push-ups

Re: JD's CrossFit Chronicle
 

08/09

AMRAP in 12 mins
10 Goblet squats, 53
15 KB swings
20 KB cleans 10R/10L

4 rounds + 10 KB Swings.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;961704]07/17/11

Shoulder press
5 - 85
5 - 95
5 - 105
5 - 115
5 - 125
5 - 135
5 - 145
5 - 155 (miss) 2

Then
Track WOD (in the 90+ heat)

Broken 500's
Five rounds
Run 300m
Rest 60 secs
Run 200m

Finishing times - I'll do the math later

1 - 2:45
2 - 7:36
3 - 12:32
4 - 17:31
5 - 22:33

First 3 rounds I ran too far on the 200's...about 8 meters or so.

then
10x100 yards. EMOTM - No watch. Just tried not to die.[/QUOTE]

Did the Broken 500's again

22:16...happy with my time here. Great workout if you want to give it a try. Here's how you do it...

Start at the 300 hurdle starting line and run to the finish line. Start your 200 from the start/finish line, end at the other side (200m start line) and walk back to the 300 start.
Start your watch at the start. You get 60sec rest before the 200 and 2 mins (rest) to walk back to the 300 start.

Re: JD's CrossFit Chronicle
 

08/11

Front squat - just to see how it felt. Didn't go heavy at all.

10 - 45
10 - 65
7 - 95
5 - 115
3 - 135
3 - 155
3 - 175
3 - 195
3 - 215

4 min AMRAP

5 Front squat, 135 (from rack)
10 burpees

3 rounds + 9 burpes. :run: (emoticon for my daughter):devil::yikes:

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1185733]08/11

Front squat - just to see how it felt. Didn't go heavy at all.

10 - 45
10 - 65
7 - 95
5 - 115
3 - 135
3 - 155
3 - 175
3 - 195
3 - 215

4 min AMRAP

5 Front squat, 135 (from rack)
10 burpees

3 rounds + 9 burpes. :run: (emoticon for my daughter):devil::yikes:[/QUOTE]

Forgot - I rested 2 mins then did max double unders in 2 mins. 89.

Re: JD's CrossFit Chronicle
 

08/12

EMOTM for 15 mins
2 Squat cleans,
1 Jerk
Started at 75 and added 10 lbs per minute until reached 135. First time using a barbell in a while...took it easy.

Max burpees in 1 min
25

rest 1 min

AMRAP in 7 mins
5 Squat clean thrusters, 115
10 KB swings, 53

4 + 5 KB swings

rest 1 min

Max double unders in 1 min

64

Re: JD's CrossFit Chronicle
 

Glad to see you logging again regularly jd!

Re: JD's CrossFit Chronicle
 

08/13

Bench press EMOTM for 10 mins

155-165-175-185-195-205-215-215-215-220

WOD

Air dyne
:30 on
:30 rest
20 rounds

5.4 miles.

Re: JD's CrossFit Chronicle
 

08/14

Push press
Up to 155x3. Didn't go crazy - also practiced some handstand skill stuff. Ear taps and walking around in circles. Still can't do a freestanding HSPU.

WOD

For time
Run 400m
10 Back squats, 135
Run 400m
15 Back squats
Run 400m
20 Back squats

7:59.