Re: JD's CrossFit Chronicle
 

[B]06/20/11[/B]

Went for a run today! 20 mins...probably about 2.5 miles...maybe a bit less. First day doing anything other than some pull-ups and push-ups at the Air Force Tent at NASCAR. Felt heavy but had good energy.

Re: JD's CrossFit Chronicle
 

[B]06/21/11[/B]

Deadlift (sumo)

10 - 95
10 - 135
7 - 225
3 - 255
3 - 275
3 - 295
3 - 315
3 - 335 (miss) 2 reps

Felt heavy. Maybe it was the time off - who knows. I'm going to do some front squats and box squats before I get back into the regular deadlift/back squat routine.

Re: JD's CrossFit Chronicle
 

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

Re: JD's CrossFit Chronicle
 

06/24/11

Did the final WOD of the MCCF Summer Open today. Not going to publish it yet but it took me 32 something.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;952822]06/24/11

Did the final WOD of the MCCF Summer Open today. Not going to publish it yet but it took me 32 something.[/QUOTE]

so this one was...

9 rope climbs, 15 foot rope
18 Front squats @185
7 rope climbs
14 Front squats
5 rope climbs
10 Front squats

It was too hard IMO so I lowered the reps for the competition. ended up being a bit tough for a few of the divisions and a little easy for the mens open division.

The final WOD was
6 - 12
4 - 8
2 - 4

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;549716][B]03/24/09[/B]

Did this one today

4 rounds
Run 400m
Rest 2 minutes

last time (in august) I did this and here were my times.

1 - 1:36
2 - 1:36
3 - 1:38
4 - 1:40

Total of 6:30

Here's today

1 - 1:17
2 - 1:18
3 - 1:27
4 - 1:27

Total of 5:39

Rounds 1 and 3 were into a very strong headwind. (obviously wind at back on 2 and 4)[/QUOTE]

Blaaahhh!
I. Am. Slooow...

4x400m run. 2 mins rest.
1:19
1:23
1:32
1:34

5:48.

Re: JD's CrossFit Chronicle
 

06/28/11

weighted dips (bar)

5 - BW
5 - 20
5 - 27
5 - 37
5 - 42
5 - 45

Re: JD's CrossFit Chronicle
 

06/29/11

Box squats - went to a lower box. Short box and a 25# bumper. Forget the actual height of box.

5 - 133
5 - 183
5 - 223
5 - 243
5 - 243

Stayed the same the last set so I could concentrate on using glutes/hams instead of leaning forward and using my quads.

Re: JD's CrossFit Chronicle
 

06/30/11

Weighted pull-ups

5 - BW
3 - 12
3 - 20
3 - 27
3 - 32
3 - 37 (miss) got 2
13 - BW almost 14. Still wiggle a bit.

Re: JD's CrossFit Chronicle
 

[B]07/01/11[/B]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24:19 Rx'd. PR.

Unexpected PR here...KB swings and Push press were unbroken. Double unders were 30-11-9 but I didn't miss any.