Re: JD's CrossFit Chronicle
 

10/10

Jogged 2 miles...calf cramp...
52 burpees...didn't time myself.

Re: JD's CrossFit Chronicle
 

10/11
Front squat EMOTM for 15 mins

155x5
175x5
195x5 (well..first rep was 190 because I forgot to put the other 5# plate on)

10/12
Track WOD

800m - 3:06
Rest 3 mins
400x2
1:28
Rest 2 mins
1:28
Rest 2 mins
1:38
Rest 2 mins
200x4
:45
:44
:44
:44.5 I think

10/13

Weighted pull-ups

1-35
1-40
1-45
1-53
1-58 (iffy)
1-58 (iffy)

Forgot my burpees yesterday...

10 Burpees
50 Double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
19 burpees
10 double unders
10 burpees
20 double unders
10 burpees
30 double unders
10 burpees
40 double unders
10 burpees
50 double unders
10 burpees

17:01

Re: JD's CrossFit Chronicle
 

Dang...I've been slacking.

Not sure what day I did this but was doing a WOD of

AMRAP in 12 mins
20m farmers carry with 2 70lb DB's
5 weighted dips, 35
pulled a pec muscle doing this...

Swithched to regular dips after the 2nd round then to push-ups.

Finished with 6 rounds I think.

Also couldn't finish my burpee challenge.

10/18
BOB Tryout WOD (wasn't actually trying out)

In 10 mins establish 1RM front squat
255
Then in 7 mins
AMRAP
50 double unders
40 TTB
30 Power cleans, 155
20 HSPU
10 S20

17 power cleans

10/19
5 mins AMRAP
10m shuttle run
5 over bar burpees
10 thrusters/75

Not sure...it was for charity

10/22
1 mile warmup jog

Death by burpee strict pull-up
7+7

Re: JD's CrossFit Chronicle
 

10/23

Did some easy snatch balances...nothing too heavy...Up to 115.

Then

1 min max double unders
Then
21-15-9
Thrusters, 75
Burpees
Then 1 min max double unders. Total time and double unders is score

7:30/136

Re: JD's CrossFit Chronicle
 

10/24

In 20 mins establish 1RM of
1 Snatch grip deadlift
2 power snatches
3 OHS

95
115
125
135
145 (miss)

3 rounds for time

25 KB Swings, 53
14 Lateral box jumps, 20
7 Hang power cleans, 165

6:30

Re: JD's CrossFit Chronicle
 

10/25

~4.5 mile run in 42 mins...

10/26
TGU 35x3 R/L
45x3 R/L
53x3 R/L
70x1 R/L
70x1 R/Miss left

Tabata
Air dyne
push-ups 8-8-8-8-8-8-8-8
sit-ups 10-10-10-10-10-10-10-10
Air dyne

Re: JD's CrossFit Chronicle
 

Had a weird, unrelated to my tension headache, headache early in the week..so I had to take a few days off. It was weird. Behind my right eye, caused a bit of swelling and felt like a 3 day hangover...

11/2
Front squat
3-135
3-165
3-185
3-205
3-225

Sprints - starting from my belly and feet against wall.
EMOTM
Sprint 40 yards
Then 80, up to 200 (shuttle runs) back and forth.
Back down to 40.

Rest a minute
8x40 yards all out.

Did 5 muscle ups before and 5 after.

11/3
4 min AMRAPx3

10 R/Arm KB Push press
10 Burpees
10 L/arm KB push press
10 burpees
Rest 1 min

10 Goblet squats
10 Jumping jacks
Rest 1 min

10 R/arm KB thrusters,
20 double unders
10 L/arm KB thrusters
20 Double unders
(Du's count as 10)

53# KB

I think I got 80, 120 and 63..Not sure. need to see if it's still on whiteboard.

11/4
Back squat

5x135
5x185
5x225
5x225
5x225

6 rounds for max over box jumps
In 2 mins
Run 200m
Max box jump overs

50

Re: JD's CrossFit Chronicle
 

11/5
Sled pushes...for pre-hab...didn't get heart rate too high. Tried for about 10mx2

90
180
270
360
410

Caused my right eye headache to come back lol.

11/6

Split Jerk
Hadn't done these in a long time...

Up to 205. Felt pretty good.

WOD
3 rounds for time
10 power cleans, 185
5 HSPU
1 Rope climb

5:53 I think.

Re: JD's CrossFit Chronicle
 

11/08
5 rounds for time
30 double unders
15 Ring Push-ups
15 GHD sit-ups

11:48.

Re: JD's CrossFit Chronicle
 

11/10
8.43 KM in 47:24