Re: JD's CrossFit Chronicle
 

11/27
5 rounds each for time
Row 250m
15 thrusters, 95
10 burpees
rest 2 mins

1. 2:05
2. 2:33
3. 2:54
4. 3:12
5. 2:59

11/29
Snatch balance
5 - 45
5 - 65
5 - 75
3 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165
1 - 175 (miss)
1 - 175 (miss) very close on both of these but I haven't done them in so long I just stopped. These felt a lot better with a bigger 'dip' in the beginning...better than just a 'pop and drop'. Not sure if that makes sense but I think this is a PR.

Re: JD's CrossFit Chronicle
 

11/29

21-15-9
deadlift, 225
GHD situps

7:53
Didn't do any of the deadlifts unbroken - it had been a while since i've done a metcon at a deadlift weight that heavy. just wanted to see how I felt.

Feel pretty good....

Re: JD's CrossFit Chronicle
 

12/1

AMRAP in 20 mins

Run 400m
3 rounds of 'Cindy'

3 rounds plus 2 rounds of 'Cindy' + 3 pull-ups

Off to Disney for a week. Not really going to stress about working out but if I find something to do, I'll do it.

Re: JD's CrossFit Chronicle
 

Okay - rest week at Disney...I definitely wanted to take a little time off to let my back/shoulder rest up. Went for about a 3 mile jog around our resort on Wednesday 12/5 but other than that didn't do anything.

Was really lookin' to work out yesterday but felt like crap lol! Lots of wine and bad food/lack of sleep probably played a role.

Front squat

10 - 45
10 - 45
10 - 75
10 - 95
10 - 115
7 - 135
5 - 165
3 - 185
1 - 215
1 - 235
1 - 250
1 - 260 (miss)

AMRAP in 12 mins
12 Box jumps, 24
6 Thrusters, 96
6 Bar facing burpees

5 rounds + 6 thrusters. Felt like crap the whole time and the thrusters felt super heavy. I'm also kind of annoyed that I could still feel a little bit of pain in my shoulder.

Re: JD's CrossFit Chronicle
 

12/11
Going by memory on this but I know I got 92 - which is 2 off of my PR from a few weeks ago. Defecit push-ups were rough...and hurt my dips.

Pull-ups, 12,11,10 - 33
Dips 11,10,7 - 28
Chins 11,11,9 - 31
Defecit push-ups on 45's. (feet too) 20,15,15

12/13
Squat clean
2 - 155
2 - 165
2 - 175
2 - 185
2 - 195
2 - 205
1 - 215
1 - 225
1 - 235 (PR)

21-15-9
KB Swings, 70 (american)
walking lunges, 53# KB in each hand

4:45

Re: JD's CrossFit Chronicle
 

12/15
30 Muscle-ups for time
16:30

12/16
12K's of Christmas
Run 1 K. Eat and drink something yummy
Repeat 12x
Just a fun thing some local runner put on that seemed fun...so I did it. It was (fun). Didn't time myself.

Re: JD's CrossFit Chronicle
 

12/18

Front squat

10 - 95
7 - 135
5 - 185
5 - 195
5 - 210
5 - 225
5 - 240 (miss) got 4. Lost rack position on 4th rep and didn't attempt 5th.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1111037]11/27
5 rounds each for time
Row 250m
15 thrusters, 95
10 burpees
rest 2 mins

1. 2:05
2. 2:33
3. 2:54
4. 3:12
5. 2:59

11/29
Snatch balance
5 - 45
5 - 65
5 - 75
3 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165
1 - 175 (miss)
1 - 175 (miss) very close on both of these but I haven't done them in so long I just stopped. These felt a lot better with a bigger 'dip' in the beginning...better than just a 'pop and drop'. Not sure if that makes sense but I think this is a PR.[/QUOTE]

I like this 5 rounder. I'm gonna give it a try tonight.

Re: JD's CrossFit Chronicle
 

12/19

With a 25 lb KB
Max pullups/ring dips
4 rounds
1. 6/4
2. 5/3
3. 5/3
4. 4/2 (and the 4 was iffy)

12/20

'DT'
5 rounds for time
155# Deadlift, 12 reps
155# Hang power clean, 9 reps
133# Push jerk, 6 reps

11:12 (PR is 10:52) Thinking had I known my time I would've been able to beat it.

12/22
2 rounds for time
Row 250m
30 squat cleans, 95#


8:27. I think this is PR. Also feels like I somehow knocked a rib out. :rofl:

(Just noticed I accidentally did this out of order. Rowed first. Owell - 9:03 last time I did it rowing 2nd)

Re: JD's CrossFit Chronicle
 

12/23/12
Front squat
5 - 135
3 - 185
3 - 215
3 - 235
1 - 255
1 - 265
1 - 275 (miss)

Going in the right direction though!

Re: JD's CrossFit Chronicle
 

Nice work lately!
Love the Front squat work and your DT.

Re: JD's CrossFit Chronicle
 

12/24/12

Christmas 'Eva'

5 rounds for time

Run 800m
30 KB Swings, 2 pood
30 Pull-ups

44:56 Rx'd. Not a PR but not a personal worst. Actually kind of surprised with my time - happy. I don't do long metcons much anymore.

Re: JD's CrossFit Chronicle
 

12/26

Snatch balance

3 - 75
3 - 95
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165
1 - 175 (PR) didn't hit my normal squat depth on this but counting it anyway.

Re: JD's CrossFit Chronicle
 

12/27

3 rounds for reps (supposed to be 5 but i didn't have time)

1 min power snatch, 75
1 min double unders
1 min push press, 75
rest 1 min

I think I got 90, 85 and 88.

12/29. 'The Plague'
Going away workout for one of our trainers

4 rounds for reps. 135# snatch on the 1st and 3rd round, 165# clean and jerk on rounds 2 and 4.

in 4 mins complete the following
15 push-ups
9 over box burpees, 24
12 TTB
in the remaining time do as many snatches/Clean and jerks as possible
Rest 2 mins

13,10,8,6. 37 total.

Re: JD's CrossFit Chronicle
 

Okay lets see...Did front squats on NYE and actually got close to my old PR of 245x3. Then did 195x10. Was feeling good and planned on doing a metcon but since I had some extra time I decided to work on some pistols because I hadn't done them in a while. While doing some assisted pistols I went down and somehow blew my back out. So bad in fact that I couldn't really move initially. And it's been bad since. Started getting a little bit better then I tweeked it again yesterday doing a medball clean demo. My Chiro says it's a fat disk...ice, rest, spinal flossing heat etc. Been lazy on the ice the last few days.

Ran around the gym a bit yesterday and played with the reverse hyper...still hurts when I get up and bend down but it seems a bit better.

Re: JD's CrossFit Chronicle
 

I can definitely empathize, Jason. I zinged my lower back a few months ago doing deadlifts, and had to back off of weight training for a while.

I began to study lower back injury rehab in detail, and between that and some tips from folks who follow my workout log, I came up with the following post which I think will contain a lot of valuable information for you:[LIST][*][B][URL="http://board.crossfit.com/showpost.php?p=1106861&postcount=1258"]Fixing My Back - Posterior Chain, Body Core, Upper Back & Shoulder Exercise Regimen[/URL][/B] (WFS)[/LIST]Below is an example of how I put all the exercises from that post into a comprehensive back and core exercise routine. I do this workout around 5 or 6 times per week, usually after my conditioning work. It does work, but the key is consistency over time. Once your back has healed up a bit more and most of the pain is gone, try doing some Founders and see how it goes.

[b]Posterior Chain[/b][list][*]Preparatory Breathing, Stretching & Light Isometric Founder[*]Founder - Repeat 3X[*]Back Extension - 3 Sets of 10 Reps[*]Lunge Stretch - 3 Reps Left and then 3 Reps Right[*]Wide Isometric Founder - Repeat 3X[/list][b]Body Core[/b][list][*]McGill Alternating Curlup - 10 Reps Left and then 10 Reps Right[*]Side Bridge - 10 Second Contractions, 3 Reps Each Alternating from Left to Right[*]Birddog - 10 Seconds, 3 Reps Left and then 3 Reps Right[/list][b]LYTP Upper Back & Shoulder from Founder Position[/b][list][*]L - 10 Reps[*]Y - 10 Reps[*]T - 10 Reps[*]P - 10 Reps[/list]

Re: JD's CrossFit Chronicle
 

[QUOTE=Luke Seubert;1123654]I can definitely empathize, Jason. I zinged my lower back a few months ago doing deadlifts, and had to back off of weight training for a while.

I began to study lower back injury rehab in detail, and between that and some tips from folks who follow my workout log, I came up with the following post which I think will contain a lot of valuable information for you:[LIST][*][B][URL="http://board.crossfit.com/showpost.php?p=1106861&postcount=1258"]Fixing My Back - Posterior Chain, Body Core, Upper Back & Shoulder Exercise Regimen[/URL][/B] (WFS)[/LIST]Below is an example of how I put all the exercises from that post into a comprehensive back and core exercise routine. I do this workout around 5 or 6 times per week, usually after my conditioning work. It does work, but the key is consistency over time. Once your back has healed up a bit more and most of the pain is gone, try doing some Founders and see how it goes.

[b]Posterior Chain[/b][list][*]Preparatory Breathing, Stretching & Light Isometric Founder[*]Founder - Repeat 3X[*]Back Extension - 3 Sets of 10 Reps[*]Lunge Stretch - 3 Reps Left and then 3 Reps Right[*]Wide Isometric Founder - Repeat 3X[/list][b]Body Core[/b][list][*]McGill Alternating Curlup - 10 Reps Left and then 10 Reps Right[*]Side Bridge - 10 Second Contractions, 3 Reps Each Alternating from Left to Right[*]Birddog - 10 Seconds, 3 Reps Left and then 3 Reps Right[/list][b]LYTP Upper Back & Shoulder from Founder Position[/b][list][*]L - 10 Reps[*]Y - 10 Reps[*]T - 10 Reps[*]P - 10 Reps[/list][/QUOTE]

Thanks man! I'm going to chalk this up as a freak injury. **** happens!

Re: JD's CrossFit Chronicle
 

01/16/13

Back is still bad...needed to do something so I did tabata push-ups

Tried to keep 9's all the way across but only hit 8 on the last set

9,9,9,9,9,9,9,8

Re: JD's CrossFit Chronicle
 

:pepper:

My daughter worked out with me and wanted me to pick this pepper guy!:)

Re: JD's CrossFit Chronicle
 

Okay...slowly but surely getting better...I think.

1/22
Death by 10 meters with no touch but full stop.

16 + 13.

Bench press
135x5
165x5
185x5

01/26
Tabata double unders and tabata push press (consecutive)

26,20,20,15,8,15,11,10
16 ----------------------

Felt okay...not great.

Re: JD's CrossFit Chronicle
 

Not sure what day but I did the WOD I saw on the site...it was an AMRAP

1/27

in 12 mins
50 squats
30 Push-ups
15 pull-ups

2 rounds plus 20 push-ups I think...

1/29
Sprint WOD
10 Push-ups
80 yard shuttle run (length of gym and back) rest 1 min.
Don't have my number handy...

Next day I got a bad cold and didn't do anything until...

2/5
Chelsea

EMOTM for 30 (lol) mins
5 pull-ups
10 push-ups
15 squats

6 rounds +

2/8
Did some front squats to see how my back felt

10 - 45
10 - 65
10 - 95
5 - 115
5 - 135
5 - 155

Didn't feel too bad.

Then I did a standby WOD - shortened my rope and felt pretty good warming up then couldn't string together more than a couple on my first set of DU's. Had a temper tantrum and switched ropes - went fine from there. Metcon didn't feel too, too bad. Need to check previous PR on this.

50 Double unders
10 Burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

7:46.

Last time I did that in my log I did it in 9:05. Hard to believe I got a PR - particularly with my double under meltdown. Ahh well. I'll take it.

Re: JD's CrossFit Chronicle
 

02/09

4 rounds for time (well kind of, i hadn't done a deadlift of any kind since hurting my back - so I didn't rush)

20 deadlifts, 95
20 m handstand walk

roughly 20 mins...

2/11
215 burpees with my hockey team I train. last day so we played hooverball and let each player coach the team through 10 burpees apiece. 5 extra for not jumping and clapping.

Re: JD's CrossFit Chronicle
 

02/12
Did some power clean and jerks just to see how they felt. Slowly but surely going a bit heavier.

5x65
5x95
3x115
3x135
3x155
3x175

Jerks feel stupid..need to work on those a bit more. Wasn't aggressive - back felt okay, not 100% but almost there.

02/13
Ran 2.8 miles in 23:40. Went fairly hard but didn't push it.

Re: JD's CrossFit Chronicle
 

02/14
Incredible Hulk

AMRAP in 20 mins

5 Deadlifts
5 Hang power clean
5 Front squat
5 Push presses
5 back squats

Pick a weight where sequence can be completed unbroken

8 rounds + 5 Deadlifts at 135#'s. All unbroken. First 2 were easy...last 2 were really hard.

Re: JD's CrossFit Chronicle
 

02/15

Weighted pull-ups

5 - DH
1 - 15
1 - 25
1 - 35
1 - 45
1 - 55 (miss) actually 57 w belt.

Re: JD's CrossFit Chronicle
 

02/17/13

Row 1K
Then
21-15-9
Thrusters, 95
C2B Pull-ups

11:55. Hadn't done this in 4 years. Pull-ups were harder because I'm about 30lbs heavier I guess. Not bad overall...PR was 11:29. Horrible WOD.

Re: JD's CrossFit Chronicle
 

02/19

HBBS - started feeling better and I wanted to switch to HB so, started today.

10 - 45
10 - 65
10 - 95
7 - 135
5 - 185
5 - 205
5 - 225
5 - 245
5 - 265 (Miss) 4 reps

Felt pretty good - I could've probably gotten that last rep but with my recent history I didn't want to push it. d

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1026708]01/23/12

Did rowing intervals today. 4x500 with 2 mins rest between each interval. Felt awful but was surprised with my times. I did this a while back and had pretty similar times but with 3 minutes rest. Also haven't been eating hardly any carbs recently...

1. 1:37.8
2. 1:44.7
3. 1:51.5
4. 1:51.5[/QUOTE]

Did this again...

02/21/12

1. 1:37.7
2. 1:47.7
3. 1:50.8
4. 1:51.4

Hmm...is this a PR?? 3 out of my 4 times were better but that 2nd interval was much slower.
Overall total of abou 2 secs slower total.

Edit: Now that I think about it, I may have looked at the wrong #on my 2nd interval. I may have looked at the expected finish time not the finish time...who knows.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;569384]'Danny'
AMRAP in 20 mins.

30 box jump 24"
20 push press 115#
30 pullups

3 rounds + BJ's[/QUOTE]

02/22/13

Did 'Danny' again today - waited too long to pick it up at the end haha!!


AMRAP in 20 mins
30 Box jumps, 24
20 Push press, 115
30 Pull-ups

3 rounds plus 27 box jumps. 3 box jumps less than 4 years ago.

Re: JD's CrossFit Chronicle
 

02/23/13

Bad day...happened to read an article today about training to your intuition...well I snatch balanced up to 145 but didn't feel right, missed that twice so I just stopped. Didn't have it. Not sure what the problem was, maybe the alcohol from the night before or something I ate but something wasn't right.

Re: JD's CrossFit Chronicle
 

02/24/13

Sumo deadlift

10x45
10x65
10x95
7x135
5x185
5x225
5x255
5x275
5x295 (miss) 2

I haven't lifted heavy in so long that I'm being really conservative. I felt really good so, I'm very happy with that.

AMRAP in 4 mins
4 Ring Dips (kipping)
8 KB swings, 70lb

7 + 3 ring dips.

Re: JD's CrossFit Chronicle
 

02/25/13

Squat clean and jerk EMOTM for 15 mins - 2 reps
1 - 5 155
6 - 10 165
11 - 15 175 (couple press outs here on the 2nd rep)

Re: JD's CrossFit Chronicle
 

02/27

21-18-15

HSPU
Chins

21 Something. What a nightmare - was planning on doing HSPU on paralettes and neck to bar pull-ups but they were too hard. I had to scale to lower reps (was going to go down to 3/3) because of time.

02/28

HB Back squat
3 - 155
3 - 185
3 - 215
3 - 245
3 - 275

Then
5 Body Killers
10 GHD Sit-ups
15 Hang power snatch - unbroken, 75
30 thrusters, 75
50 squats
500m row
and back down.

14:40.

Re: JD's CrossFit Chronicle
 

03/01

7 rounds for time/weight

35 Double unders
1 snatch (squat)

14:40

135-140-145-150-155-160-165

Surprised that I hit the 160 and 165 that easily...kind of took my time on this one - double unders were okay, not great.

Re: JD's CrossFit Chronicle
 

03/02

Shoulder press
1 - 135
1 - 145
1 - 150
1 - 155
1 - 160
1 - 165
1 - 170
1 - 175 miss

PR tie I think...surprised.

Angie

24:40 rx'd. So slow at these bw metcons now. I do all reps controlled though - good form. strict push ups etc...no stupid *** situps.

Re: JD's CrossFit Chronicle
 

03/03

2 mile jog...to go get my car! Too much fun last night :)

Re: JD's CrossFit Chronicle
 

03/05

Snatch


Sn + Sn bal
115x1
125x1
135x1
145x1

Snatch
155x1
165x1
175x1 miss
175x1 mss
Close on those two...tweaked left shoulder a bit on the 2nd (not bad) so called it a day.

Metcon

5 rounds for total HSPU (no kipping)

in 2 mins complete 20 KB swings 53 lbs
12 lateral box jumps (jumped on and stepped off the other side)
Max HSPU
rest 1 min

50 reps - 10 each round

Re: JD's CrossFit Chronicle
 

03/07
13.1

40 burpees jumpt to 6 in target
30 snatches, 75
30 burpees
30 snatches, 135
20 burpees
30 snatches, 165
10 burpees
As many snatches as possible in remaining time at 210 lol.

Got 150. 2 attempts at 165 missed. First one tried a full snatch. Bar went way higher than I expected and I lost control of it...2nd attempt was just a mess. If I had to do it over again I would probably just try a power snatch first attempt. Don't plan on redoing any WOD's this year. I've been pretty much slightly injured for over year and as a result haven't gotten any stronger. Hoping to make a lot of strength gains this year...prepping for the 40 and older Open in a few years.

03/09
HB Back squat

5x185
5x205
5x225
5x245
5x260

Re: JD's CrossFit Chronicle
 

03/12/13

Push Jerk (no press outs)
mess on these...haven't done them in a while - PR is a crappy form 230 but, trying to refine it a bit.

1 - 155
1 - 175
1 - 185
1 - 195
1 - 205 (miss)
1 - 205 (miss)
1 - 205 kind of crappy...

Really need to work on these.

Rowing interval WOD
4x250m row 90 Secs rest
8x150m row 45 secs rest

Wrote my times down but got all screwed up with my dumb rest intervals and couldn't do the math. Owell...it sucked.

03/13/13

Deadlift

3 - 225
3 - 245
3 - 265
3 - 285
3 - 305

Kind of tweaked my left side of my back on the last rep...such an idiot.

03/24/13

13.2
5 Push press, 115
10 Deadlifts, 115
15 Box jumps, 24
6 rounds + 13 box jumps (all jumps) 208. Got beat by most guys in the gym - may do this again with step ups just to see the difference and maybe feel a bit better about myself. ugh...what a crappy week.

Re: JD's CrossFit Chronicle
 

Re-did 13.2 with all step ups and got 231. Still a horrible WOD for me.