Re: JD's CrossFit Chronicle
 

[B]04/24/10[/B]

Added a little oly day to this cycle so tomorrow would be a rest day. Wanted to spend the day with the family...

Power Cleans - If you miss go back down to previous weight

2 - 135
2 - 155
2 - 165
2 - 175
2 - 185
2 - 195
2 - 205 (Missed 1st rep)
2 - 195
2 - 205 (Missed 2nd rep)
2 - 195

Re: JD's CrossFit Chronicle
 

[B]04/26/10[/B]

Garrett

3 rounds for time

75 squats
25 ring handstand push-ups
25 L-Pull-ups

Gave myself a 30 minute time limit with this one. I actually moved the squat rack over to the wall and hung the rings from the pull-up bar on the squat rack. Used a 25# bumper for my head. It was actually still probably more ROM than an HSPU. Those were tough.

Anyway. 29:02 Not Rx'd

Did the 1st round RX'd. 2nd round only did 15 ring HSPU and 15 L-pull-up for the 2nd round.

That was enough for me. Might have tried to finish round 2 but I had an appointment to get to.

Re: JD's CrossFit Chronicle
 

[B]04/27/10[/B]

Row 5K

20:23 - No PR.
I did have it on 5 damper setting..I think I did my last one on 4. Also knocked the monotor and it turned off after 1k in my first attempt. So I guess I rowed 1k warmup.

Re: JD's CrossFit Chronicle
 

[B]04/28/10[/B]

CrossFit Total

Warmup was 7-5-3-2

Backsquat 135-185-225-275-[B]320-330-340[/B](Miss)
The 330 attempt was weird. Lost my balance on the way up but got it all the way up. Tried 340 and almost died. fell back a bit but wasn't low enough to catch it on th pins. The right side of the barbell glanced off of my head an hit the floor. Kinda scary. Wasn't comfortable with the squat all the way around but the 330 was a PR for the CFT. (Overall PR is 335).

Shoulder press 95-125-145-155-[B]165-170-175[/B](Miss) Got it to my eyes...I think I have it in me.

Deadlift (Sumo) 135-225-275-315-[B]350-360-370[/B](PR) Both for CFT and 1RM. Used hook grip for all reps. For some reason I dropped the 350 from the top...

Total - 870 (PR)

I didn't expect a deadlift PR but I'll take it. 30#'s till 900!

Re: JD's CrossFit Chronicle
 

glad you didn't hurt yourself with that missed squat, Jason, and nice work on the PR(s)!

:highfive:

Re: JD's CrossFit Chronicle
 

[B]04/30/10[/B]

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

WB RC
1. 31 3
2. 25 2
3. 25 2
4. 25 2
5. 25 2

131 11 - Total 142

I rather liked this WOD. Felt good today. For some reason I've been sleeping better. Not sure if it's the chiropractor or just luck. I've always been skeptical about the chiro but I'm going to give an honest 90 days to see how I feel. Also, started IF today. I plan on eating breakfast at about 2 pm every day (weekdays) with dinner at about 8 or 9 pm each night. I felt good today. Little glutamin befor and after WOD. I'm just not hungry in the morning so I'm not going to force myselft to eat in the am any more.

Weighed over 180 today - little surprising but I'm not going to really worry about the scale anymore. Just eating when I'm hungry following a 16 block zone basic principle + extra fat.

Re: JD's CrossFit Chronicle
 

5/1/10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

135-155-175-x-x (Shoulder still buggin' me)
215-235-255-265-275
285-295-305-315-325(Miss) Mind wasn't right on this one...

Re: JD's CrossFit Chronicle
 

[B]05/02/10[/B]

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

31:52 Rx'd - PR

Re: JD's CrossFit Chronicle
 

[B]05/04/10[/B]

I really don't like deviating from my 3 on 1 off programming off of the mainpage but yesterday the affiliate team WOD's were published for the regionals so I opted to NOT do "War Frank" today. Just doing that many muscle ups/ghd situps didn't seem like a good idea going into a tough weekend @ the regionals. I will attempt it - just not now.

I'm also still a bit beat up from the 25,50,75 WOD from a few days ago. I did shoulder press today - I'll finish up tomorrow with the 8 rounds 400m - then rest day before the regionals.

Shoulder press
10 - 45
5 - 65
3 - 95
3 - 105
3 - 115
3 - 125
3 - 135
3 - 145 (PR)
3 - 150

Kind of surprised myself here. Wasn't sure if I should go 155 or 150 on the last set. 150 seemed like a nice round number.

Re: JD's CrossFit Chronicle
 

05/05/10

Last WOD before Regionals...

Thought I would be sub (or at least close to) 1:00 on the first run. Owell. Must be the turnaround....

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest

23:16.

Here are my splits. Don't have time to do the math right now. Damn I'm slow.

Start Finish
1. 0 1:17
2. 2:47 4:18
3. 5:48 7:26
4. 8:56 10:34
5. 12:04 13:44
6. 15:14 16:57
7. 18:27 20:12
8. 21:42 23:16