Re: JD's CrossFit Chronicle
 

02/15

AMRAP in 9 mins
3 squat cleans, 135
3 ring dips
6
6
9
9
etc

68. Got 8 cleans on the round of 15. PR for Elizabeth is under 10...this was tough. No carbs and haven't been doing too many ring dips...they are also hard when I'm this BW (over 190).

2/16

Front Squat

EMOTM for 16 mins (meant to do 12 but screwed up the weights)
2 reps

Mins 1 - 4, 195
5 - 8, 205
9 - 12, 215
13 - 16, 225

WOD
3 Rounds for time

Row 500m
15 Burpee box jumps, 30 inch

17:27.

Re: JD's CrossFit Chronicle
 

Forgot about this...

On Friday I didn't have time to work out so I just did as many pull-ups in sets of 5 for the 2 classes I ran. When I felt like it, I did 5. Got to about 140 but then did 10 more to make it an even 150.

Re: JD's CrossFit Chronicle
 

02/18

Clean (squat)
165x1
185x1
195x1
205x1
215x1
225x1 (death grip
235x1 (death grip)
245x1 miss
240x1 miss

AMRAP in 7 mins squat clean and jerks (tried both squat clean thrusters and clean and jerks

28

Need to see what my 30 rep time was...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1092278]09/07
AMRAP in 15 minutes
3 C2B pull-ups
6 Ring push-ups
9 Goblet squats, 53# KB
15 rounds

9/8
Squat clean heavy 'Grace' @155
8:48 Rx'd

PR on this was 6:20. Blew it out my but for few reasons. Diet (really low carb) and I could not keep my weight on my heels because of my back. When I do (I did all thrusters) I'm able to use my glutes/hammies a lot more to get more thrust. This way I was on my friggin' toes the whole time using my quads. Which took way too much out of me.[/QUOTE]

Dang. Why do I always do this on no carbs? 7 mins at 28 reps is better than 30 at 8:48 I guess, so I'll take that. I think I could get sub 7 if I needed to and I was eating more for performance instead of weight loss. :yikes: Micah asked me to add the emoticon :)

Re: JD's CrossFit Chronicle
 

02/20

EMOTM 1 - 10 HSPU Wanted to be about ten minutes so I knew If I tried a 'death by' format I would probably get around ten. I did the first 9 sets unbroken but the last set I did 5/3/2

WOD
3-6-9-12-15-18-21-24
Hang power clean, 95
Over bar burpees

Re: JD's CrossFit Chronicle
 

2/22

Snatch
3x3@70% 125
2x2@75% 135

Snatch pulls 3x4@20% 125
Snatch high pull 3x3@65% 115

2/23

Front squat

7x135
5x150
5x175
5x200
5x225
5x250 (miss) 3

Always miss the 5's for some reason

Muscle-ups

Every 30 secs til I miss then every minute til I miss

Miss at 9:30 then at 18:30

Total of 27

Re: JD's CrossFit Chronicle
 

02/24

Row 500m
Then
21-15-9
Wall balls
Pull-ups

6:58

02/25
3 rounds
40 yard prowler push 2 45's
40 yard farmers carry (70lbsx2)
20 yard handwalk

Re: JD's CrossFit Chronicle
 

02/28

Open WOD 14.1

AMRAP in 10 mins

30 Double unders
75# Power snatch, 15 reps

6 Rounds + 1 double under

271 reps - 41 rep PR over 2011 - got kind of screwed up on the first round of double unders...

Also tried to do a few sets of clean & jerks. didn't feel right. Stuck mostly with muscle snatches.

Re: JD's CrossFit Chronicle
 

03/01

Crappy day today...

Front squat
10 - 45
10 - 75
7 - 105
5 - 135
3 - 160
3 - 185
3 - 210
3 - 235
3 - 260 (miss) 1

Weighted pull-ups

5 - BW
3 - 25
1 - 35
1 - 45
1 - 53
1 - 58
1 - 63 (miss)

wiggled a bit on the 45+ reps.

Just didn't feel strong today.

Re: JD's CrossFit Chronicle
 

03/03

20 Min AMRAP

5 TTB
10 Ring push-ups
15 KB Swings, 53

10 rounds + 3 TTB

03/05

3 rounds for wall ball reps
in 5 mins, Row 500m
In the remaining time - max wall balls

52, 48, 43

Closer to 150 than I thought I'd get...