Re: JD's CrossFit Chronicle
 

08/15

Squat snatch EMOTM for 10 mins

2 reps

65-75-85-95-105-115-125-135-145-155 (miss) Huge headache (again) on the 145's

WOD
10-9-8-7-6-5-4-3-2-1
Squat clean and jerk
Squat snatch
Go up 5 or 10 lbs every round. Only 1 miss allowed - if you miss twice go down and stay there...

Started at 65 (did squat clean thrusters all the way through)
Finished at 155 (no misses) Good day overall. Save the headache...

Re: JD's CrossFit Chronicle
 

08/20

AMRAP in 20 mins

20 KB Swings, 53
30 Sit-ups
40 Double unders

6 rounds + 2 sit-ups

08/22

5K run - went a different route today and it ended up being just over 3.1 miles. Doremus to Malvern to 9 mile to Mack to 10 mile to Jefferson to 9 mile to malvern to doremus to home.

Didn't time it but under 30 mins. Not by a lot though.

Re: JD's CrossFit Chronicle
 

08/23

4 rounds for reps
In 3 minutes
Run 200m
Max reps squat clean, 155
Rest 3 minutes
10,9,9,11 - 39

Re: JD's CrossFit Chronicle
 

08/27

been trying to warm up better. Mckenzie stretch, shoulder mobility and 10mins on air dyne or 1 mile jog.

4 min AMRAP
20 DU
10 GHD sit-ups
4 + 2 GHD's
Rest 2 mins
4 min AMRAP
15 Push press, 35#KB's
15 Box jumps, 24
2 rds + 5 BJ

08/28
20 min AMRAP 'Incredible Hulk'
5 Deadlifts, 115
5 Hang power clean
5 Front squats
5 Push press
5 back squats

11 rounds. Right at 20 mins on the nose.

08/29
3 Position squat snatch...just kind of played around but got up to 105. High hang, just below knee, floor.

WOD
'Nancy'
5 rounds for time

Run 400m
15 overhead squats, 95

13:27. Apparently this was a PR! Kind of a surprise. Headache tried to come back but I held it at bay.

Re: JD's CrossFit Chronicle
 

So let's see...been taking some time off...on purpose. Been trying to walk my dog more - let my back heal. I figured the last time it healed I took a full month off - I'm trying to stay a bit more active but stay away from CF metcons for a bit. It's been a week - I'm doing the burpee challenge (not sure if that's a good idea for letting my back heal or not. Doesn't seem bad). Also stretching more. Went for a real long walk with the family tonight - over 5 miles. Had to run the last 3/4 mile because my daughter had to pee haha!

Also doing a little end of summer alcohol detox - too much fun these past few months. Usually when I do that I also take the opportunity to cut out sugar and drop a few lbs as well.

Tried bullet proof coffee today...not too bad!

Re: JD's CrossFit Chronicle
 

Still taking it easy...did 25 burpees for time yesterday as part of the 25 day burpee challenge...56 secs...

Did 10 mins on the air dyne last week on Tuesday.

Just trying to heal my back up...I still don't really know if it's a disc, or what. I think disc.

Re: JD's CrossFit Chronicle
 

Oh boy...still doing the burpee challenge. Trying to fix my back - ran 800m on Saturday and finished with 65 burpees..

Felt okay.

Also did 55 the other day in about 3:06.

Might start doing pull-ups/running a bit this weekend. I'm thinking I may go to the track.

PR's my handstand walk on Tuesday...20 yards.

Re: JD's CrossFit Chronicle
 

09/28

Had to do something....

20 yard shuttle run
40
60
80
100
120
100
80
60
40
20
EMOTM

Felt good to do something intense...

09/29
Pull-ups 13, 9, 8 - 30
Ring push-ups 17, 12, 11 - 40
Chins 5, 4, 3 - 12
Push-ups 15, 12, 12 - 39

Total -121
:thanx:
:yikes:

No kipping. Last chin of each round was crappy.

Re: JD's CrossFit Chronicle
 

10/1
Did a sled pull WOD for the 1st time...

Planned on doing about 10m death by - thinking I'd make it to ten. Nope.

Using 135#'s.
Did 1 the first minute.
1 the 2nd minute (screwed up)
then 2 the next
Then 3. I think realized I wouldn't make it very far so finished out just doing 3 EMOTM for the remainder of the 10 mins :rofl:

10/02
AMRAP in 12 mins
Ascending by 1/10 each round

1 Pull-up/1 Dip - all strict
10 Double unders

7 Pull-ups in 12:00. 7 Dips in 12:42.

Today I was doing an intro and had a 'shock' type pain in my lower back for a second...then a few minutes later I turned around and felt a 'click' and sharp little pain in my low back again...crazy but...my back kind of felt better after. I'm going to give it 24 hours to see how it feels but wouldn't that be funny?? After like 2 years it fixes itself reaching to grab my keys?

Re: JD's CrossFit Chronicle
 

10/04
Did my 91 burpees - skipped the day before.

10/05

Front squats and Ring extenstions

135x3 - 1L/1R
155x3 - 1L/1R
175x3 - 1L/1R
195x3 - 1L/1Rx2
205x3 - 1L/1Rx2

Ring extensions are hard without moving your hips.

10/06
Partner WOD with new Trainers from CFT

80yd burpee broad jumps
80yd partner carry
80yd bear crawl
80yd handstand walk
80yd walking lunge with 115 in FS Rack
12 something...

10/08
Warmed up with a mile run

3 rounds for reps, full rest

Pull-ups - 13,9,7 - 29
Ring dips - 8,6,5 - 19
Chins - 7,5,5 - 17
Dips - 11,11,11 - 33

Total - 97

(65 for top 3)

50 burpees for time
2:47