Re: JD's CrossFit Chronicle
 

06/26

Row 500m
150 Double unders
5:02

06/27

DT
5 rounds for time

12 Deadlifts, 155
9 hang power cleans
6 push jerks

12:52 I think. Not a PR.

6/28

10 Front squats 135, 10 burpees
9 Front squats, 10 burpees
etc...all the way down.

All unbroken FS's - 15 something I think.

6/29

The Ghost

6 rounds for reps of
1 min Row Calories
1 min burpees
1 min double unders
1 min rest

80, 90, 80, 80, 80, 5

Re: JD's CrossFit Chronicle
 

Did power cleans a few days ago...

Up to 205. Didn't push it.

7/3
Front squats
3 - 125
3 - 145
3 - 165
3 - 185
3 - 205
Feel weak...didn't push it at all though. That's the theme.

7/4
'Grelen'

3 rounds for time
Run 400m
21 KB swings, russian
12 Pull-ups
10 Clean and jerks, 135

14:35:run::run::kicking0:

Re: JD's CrossFit Chronicle
 

Dang...have not been working out nor do I care. Been so busy getting the gym up and running and taking care of my daughter it's just been a low priority. I'm not worried though. I'll get a regular program going once school starts :-). From time to time I manage to get a little work in though.

Did some light back squats one day

45-10
75-10
135x7
165x5
195x5
215x5

C n J's another

Up to 175x2

Did a metcon on day

1 min power snatch, 75 - 15, 12, 12, 12
1 min Burpees 15, 12, 12, 12
1 min box jumps 12, 12, 12, 12
1 min double unders 77, 75, 75, 66

Re: JD's CrossFit Chronicle
 

Oh boy...I have not been good here. Open up a gym and the training goes down the friggin' toilet!


Did light back squats one day

45x10
95x10
135x7
185x5
205x3
225x3
245x3
265x1

Also did 20 min AMRAP
row 21 Cal
21 Thrusters, 95

4 rounds + 15 Thrusters

Also did a Shoulder press workout

Max reps 100% rest

135x8
115x12
95x20
65x35


Friday
8/1
21-15-9
Front squats, 75
S2O
Pull-ups

5:33

So spotty here...

Re: JD's CrossFit Chronicle
 

Lets see
Last Friday I did some light snatch doubles...up to 155 I think

Did a 15 min AMRAP of
7 hang power snatch, 95
14 walking lunges with 45lb bumper
21 double unders
8 rounds + 7 snatches

Then didn't do much until yesterday...

08/15
EMOTM for 20 mins
Even mins 1 - 5 dips
Odd mins 1- 5 pull-ups
Dips I did 4 reps up to the 10 min mark, then did 3 for the rest (plus added a min on accident) pull-ups I did 4 straight across.

08/16
4 rounds for time
Row 500m
50 squats
15:13

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;951999]06/22/11

Did the MCCF assessment WOD today. Never did it before.

Row 500
50 squats
40 situps
30 pushups
20 pullups

5:56[/QUOTE]

Took a few weeks off...lots of stuff going on with the gym, getting the house ready for fall, dealing with flood damage and getting my daughter ready for school. I worked out from time to time the past few weeks but kept hurting myself because I wasn't warming up properly etc.

Did my assessment WOD again today

My time was 6:42 - not terrible considering my bodyweight and lack of training lately. I'm about 205+.

Also did some light back squats.

10 - 45
10 - 75
7 - 135
5 - 165
5 - 185
5 - 205
5 - 225

Re: JD's CrossFit Chronicle
 

9/3/14
Workout was cut short..got a good warmup in then had to go pick up my daughter from school because of a power outage.

Did some skill transfer drills then started working on light snatches. Then had to go.

9/4
Clean (squat) and jerk...not heavy. Focused on technique.
EMOTM for 10 mins
Mins 1 - 2 135
Mins 3 - 10 145

WOD

25 Wall balls
Then
9-6-3
KB Swings, 53
Push press, 95
Front squat, 95
SDHP, 95

5:03

Re: JD's CrossFit Chronicle
 

So I've been working out...and writing them down. Just not putting them here. I'm sure I've got the days off so I'll just post my last few.

9/8?
Front squat
Did some double unders between my warmup sets

2x165
2x185
2x205
2x245 (miss) got 1. Didn't try #2.
2x235

3 Rounds
Row 500m
21 Situps
12 burpees with jump and touch (middle bar).

13:31

9/9
Snatch
2x115
2x125
2x135 landed forward on rep 1
2x135 - foot forward on rep 1
2x135
2x145
2x150 - miss #1. Behind.

Been really trying to just focus on doing stuff right. The 150 was the first rep I missed. Just stopped there.

AMRAP in 20 mins.
Run 400m
20 Push-ups
40 Double unders
4 rounds + 10 push-ups.

9/10
Back squats

5x135
5x165
5x185
5x205
5x225
5x245

3 Squat cleans, 135
3 C2B pull-ups
6
6
9
9
12
12

9's + 6.
My first 'heavy' metcon. Definitely not good here. need to build this back up for sure.

9/11

Push Jerk
115x2
135x2
155x1
175x1
185x1 maybe a bit of a pressout
195x1 - got it. but elbow felt funny..stopped

Tabata row Cal.

9,8,8,8,7,8,8,8

there we are.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1099174]10/2
5 rounds
Row 500
15 Bench press, 135
19:02

10/04
Helen
3 rounds
Run 400
21 KB swings, 53
12 pull-ups
9:08 rx - unbroken. No pr.

10/06
BOB tryout WOD
in 18 mins AMRAP (and reps)
30 over bar burpees
30 pull-ups
30 thrusters 115
15 HSPU
15 Muscle ups
30 double unders
1 rope climb

2 scores. time after thrusters and total reps

6:08 and 114. MU's were super hard after all that other garbage.[/QUOTE]

Oh boy...been almost 2 years since my last 'Helen'.

9:42. I guess not too bad considering I'm about 2 bills right now lol.

Also wanted to see how much I could ring dip...

BWx3
25x1
30x1
35x1
40x1 miss
37.5x1

Re: JD's CrossFit Chronicle
 

So I forgot to write this one down from 09/05 I think

3 rounds for max reps 100% rest

Pull-ups - 7,6,5 - 18
Ring dips - 4,3,3 - 10
Chins - 5,4,4 - 13
Push-ups - 23,20,20 - 63

Soo bad...

WOD
15 Reps of the following

Push jerk, 95
OHS 95
Push-up
Pull-up
Wall ball
KBS 53
MBC
Sit-up
Thruster, 95
Burpee

12:11