Re: JD's CrossFit Chronicle
 

Hey Jason- Congrats on the soda-free! It's been tough for me as I've been drinking them for like 20 years.
To answer your question...I do the supplemental stuff depending upon how I feel after the WOD. I don't do the CF Warm-up which IMHO is too excessive. I just do alot of mobility drills and stretching and sometimes a quick jog to get the heartrate up.
I had an umbilical hernia repaired about 4 years ago. The surgery is pretty minor. Not sure my doc did such a great job. It looks like it may be coming back; however, heavy squatting and ab work might have had something to do with this. I think there is a method of repairing it where they put a mesh over it. (?) The main bummer about the repair is having to take time off from working out. :(Your hernia sounds pretty minor though...

Re: JD's CrossFit Chronicle
 

[B]10/21/08[/B]

Rowing intervals

250x9

3 sets of 3. rest 30 sec between rows and 3 mins between sets.

1. 50
2. 50.9
3. 52

Rest 3:00

4. 51.7
5. 52.6
6. 53.2

Rest 3:00

7. 53
8. 54.2
9. 53.5

Re: JD's CrossFit Chronicle
 

[B]10/22/08[/B]

Really sluggish today...maybe should've taken the day off but instead I practiced DU's and DL form...

Nothing big...I'll count this as an active rest day.

DL
10 - 135
7 - 185
5 - 205
5 - 225

50 Double unders

Still pretty destroyed from Monday and Tuesday for some reason...Need to find out why.

Re: JD's CrossFit Chronicle
 

[B]10/23/08[/B]

Filthy 50

Started with Back extensions due to lack of equipment. Went immediately to box jumps...then all the way down.

For time:
50 Box jump, 24 inch box (Ours is 20 in I think)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Probably only physically touched knees to elbows a few times)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ( We only had a 15)
50 Burpees
50 Double unders

31:47

I'm ok with this time considering most of these are my weaknesses.

GREAT NEWS!! WE MOVE INTO THE NEW BOX ON SATURDAY! First workout is Monday!

Re: JD's CrossFit Chronicle
 

[B]10/24/08[/B]

Deadlift

10 - 135
7 - 185
3 - 225

1 - 275
1 - 285
1 - 295
1 - 305
1 - 310
1 - 305
1 - 295

cool down

10 - 135

Re: JD's CrossFit Chronicle
 

[B]10/25/08[/B]

Helen

3 rounds for time

Run 400m
21 KB swings 1.5 pood
12 pullups

10:55 PR!

Not bad for me...running is my nemesis. I only had to break up the last set of pullups. If I could just shave a few minutes off the run...

Re: JD's CrossFit Chronicle
 

10/26/08

Light run

40 mins.

My house to the house just past 917 Lakeshore (no address) back to 22724..

Probably right around my per usual 3.8 miles or so...

*Note
All moved in to our new place...Vinny built a sweet pullup station and we're ready to go! I'm christening the new place with a 7 pm WOD!

Re: JD's CrossFit Chronicle
 

[B]10/27/08[/B]

AMRAP in 20 mins.

95# Thrusters 5 reps

95# Hang Powercleans 7 reps

95# SDHP 10 Reps

One of those workouts that look easy on paper...Not so much.

7 rounds + the thrusters and hang powercleans.

Re: JD's CrossFit Chronicle
 

[B]10/28/08[/B]

Pistol practice

Muscle up practice

Stood on 3 25's and 1 10. Got it...Now for just the 3 25's tomorrow.

Front Squat

10 - 94
7 - 134
5 - 165
3 - 185
3 - 195
3 - 205
3 - 215
3 - 220 (220 was my 1 RM when I started CF!)

Re: JD's CrossFit Chronicle
 

[B]10/30/08[/B]

Vinny ran class today...didn't do Angie...did Rowing 1/2 Angie...if you will.


For time
Row 2000m
1/2 Angie

22:41

Did the row in 7:52. The rowing screwed me up for the rest of the workout.

And Scott beat me fair and square...

good job Scotty!