Re: JD's CrossFit Chronicle
 

[B]01/19/10[/B]


Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

1 round + 15 TGU's - Used a 40# DB. I was still a bit beat up and hadn't done them in a while so I went a bit lighter in weight.

Mini metcon @ TACOM - I'm running a class for free at an Army base down the road from the gym on Tuesday's and Thursday's. This was the workout I put the group through. They wanted to see what my time was...

21-15-9
Squats
Push-ups

1:21

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;726117]Great work yesterday! I was really impressed. I just searched for that GHD and its not on there any more. The ad was pretty old (mid December) so maybe it disappeared from there automatically. I might put a wanted to buy ad up on there to see if the guy responds. Ideally if you wanted the GHD, I would buy the reverse hyper and we could probably get a good deal on both if we bought them at the same time. I will let you know if he gets back to me.

Any idea what place I finished in overall?

[B]You sore today? [/B] I 'm not to bad, but I'm glad its a rest day for me. Quads and glutes mostly.

Keep up the good work!

Oh yeah.... PM me what address you want me to send a disc to. I got a few of your DLs on tape along with the first, middle, and last rounds of the triplet. Also my father-in-law got some pictures of you and some of your guys. I'll burn it all to disc. I might send me video of my 19 275lb DLs to HQ. Probably a long shot to get it posted, but I think my form looks pretty good throughout, so you never know.[/QUOTE]

I am today!!

Re: JD's CrossFit Chronicle
 

[B]01/20/10[/B]

Back squat

10 - 135
5 - 225
3 - 250
3 - 275
3 - 300 (PR)
3 - 305
3 - 275

Wasn't going to work out today as i was feelin a little beat up but I took a killer nap!! Only about 45 mins but I felt like a million bucks after.

Re: JD's CrossFit Chronicle
 

[B]01/21/10[/B]

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

26:24 Rx'd (Including the 'nose to floor' requirement)

Re: JD's CrossFit Chronicle
 

[B]01/22/10[/B]

Squat Clean

5 - 95
3 - 135
1 - 155
1 - 165
1 - 175
1 - 185
1 - 195 - PR tie
1 - 205 (miss) elbows
1 - 205 - PR

Happy...the 195 felt super light...

Re: JD's CrossFit Chronicle
 

[B]01/24/10[/B]

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Short on time so virtually no warm-up.

25:17 Rx'd...that was Hea-vy!

Re: JD's CrossFit Chronicle
 

[B]01/27/10[/B]

Phew!! After almost 3 days of 'dying from the inside out' due to food poisioning - which I originally thought was the flu. I actually made it back to the box today.

I barely had enough energy to do the MCCF warmup but, that's all I wanted to accomplish.

What a nightmare. Lost 10 pounds in 2 and a half days...

Re: JD's CrossFit Chronicle
 

[B]01/28/10[/B]

Did our intro 1 WOD - Added some weight and there you have my Recovery WOD #2.

For time

25 Wallball

Then

12-9-6 reps

Kettlebell swing, 53#
Push Press, 95#
Front squat, 95#
SDLHP, 95#.

9:15

Feelin' better! Had an assesment an intro and the free class at tacom today...also ran all 4 classes at the box. Busy day!

Re: JD's CrossFit Chronicle
 

[B]01/29/10[/B]

Intro #2 WOD (Recover/rest WOD #3) back to normal on Sunday.

For time:
15 reps of the following (95# Barbell, 20# Medball)

Push Jerk
OHS
Push-up
Pull-up
GHD Sit-up
MBC
HPC
Thruster
Back extension
Burpee

10:38

Feel about 85-90%...

Re: JD's CrossFit Chronicle
 

[B]01/30/10[/B]

Okay...today was going to be a rest day but I felt good and needed to tweak my programming a bit so I could have next Monday as a rest day, so I went into the O-Lifting class. Ended up with a PR. I was pretty fired up...

Clean & Jerk

Based on BW % of 1 RM. Currently 200#

3 x 40%
2 x 50%
3 x 1 x 60%
2 x 1 x 75%
1 x 80%
1 x 85%

3 x 1 > 90%
Here's what I did (did 4 actually because the 205 felt pretty good...and actually tied my previous PR)

1 - 180
1 - 190
1 - 205
1 - 210 - PR