Re: JD's CrossFit Chronicle
 

08/15

Squat snatch EMOTM for 10 mins

2 reps

65-75-85-95-105-115-125-135-145-155 (miss) Huge headache (again) on the 145's

WOD
10-9-8-7-6-5-4-3-2-1
Squat clean and jerk
Squat snatch
Go up 5 or 10 lbs every round. Only 1 miss allowed - if you miss twice go down and stay there...

Started at 65 (did squat clean thrusters all the way through)
Finished at 155 (no misses) Good day overall. Save the headache...

Re: JD's CrossFit Chronicle
 

08/20

AMRAP in 20 mins

20 KB Swings, 53
30 Sit-ups
40 Double unders

6 rounds + 2 sit-ups

08/22

5K run - went a different route today and it ended up being just over 3.1 miles. Doremus to Malvern to 9 mile to Mack to 10 mile to Jefferson to 9 mile to malvern to doremus to home.

Didn't time it but under 30 mins. Not by a lot though.

Re: JD's CrossFit Chronicle
 

08/23

4 rounds for reps
In 3 minutes
Run 200m
Max reps squat clean, 155
Rest 3 minutes
10,9,9,11 - 39

Re: JD's CrossFit Chronicle
 

08/27

been trying to warm up better. Mckenzie stretch, shoulder mobility and 10mins on air dyne or 1 mile jog.

4 min AMRAP
20 DU
10 GHD sit-ups
4 + 2 GHD's
Rest 2 mins
4 min AMRAP
15 Push press, 35#KB's
15 Box jumps, 24
2 rds + 5 BJ

08/28
20 min AMRAP 'Incredible Hulk'
5 Deadlifts, 115
5 Hang power clean
5 Front squats
5 Push press
5 back squats

11 rounds. Right at 20 mins on the nose.

08/29
3 Position squat snatch...just kind of played around but got up to 105. High hang, just below knee, floor.

WOD
'Nancy'
5 rounds for time

Run 400m
15 overhead squats, 95

13:27. Apparently this was a PR! Kind of a surprise. Headache tried to come back but I held it at bay.

Re: JD's CrossFit Chronicle
 

So let's see...been taking some time off...on purpose. Been trying to walk my dog more - let my back heal. I figured the last time it healed I took a full month off - I'm trying to stay a bit more active but stay away from CF metcons for a bit. It's been a week - I'm doing the burpee challenge (not sure if that's a good idea for letting my back heal or not. Doesn't seem bad). Also stretching more. Went for a real long walk with the family tonight - over 5 miles. Had to run the last 3/4 mile because my daughter had to pee haha!

Also doing a little end of summer alcohol detox - too much fun these past few months. Usually when I do that I also take the opportunity to cut out sugar and drop a few lbs as well.

Tried bullet proof coffee today...not too bad!

Re: JD's CrossFit Chronicle
 

Still taking it easy...did 25 burpees for time yesterday as part of the 25 day burpee challenge...56 secs...

Did 10 mins on the air dyne last week on Tuesday.

Just trying to heal my back up...I still don't really know if it's a disc, or what. I think disc.

Re: JD's CrossFit Chronicle
 

Oh boy...still doing the burpee challenge. Trying to fix my back - ran 800m on Saturday and finished with 65 burpees..

Felt okay.

Also did 55 the other day in about 3:06.

Might start doing pull-ups/running a bit this weekend. I'm thinking I may go to the track.

PR's my handstand walk on Tuesday...20 yards.

Re: JD's CrossFit Chronicle
 

09/28

Had to do something....

20 yard shuttle run
40
60
80
100
120
100
80
60
40
20
EMOTM

Felt good to do something intense...

09/29
Pull-ups 13, 9, 8 - 30
Ring push-ups 17, 12, 11 - 40
Chins 5, 4, 3 - 12
Push-ups 15, 12, 12 - 39

Total -121
:thanx:
:yikes:

No kipping. Last chin of each round was crappy.

Re: JD's CrossFit Chronicle
 

10/1
Did a sled pull WOD for the 1st time...

Planned on doing about 10m death by - thinking I'd make it to ten. Nope.

Using 135#'s.
Did 1 the first minute.
1 the 2nd minute (screwed up)
then 2 the next
Then 3. I think realized I wouldn't make it very far so finished out just doing 3 EMOTM for the remainder of the 10 mins :rofl:

10/02
AMRAP in 12 mins
Ascending by 1/10 each round

1 Pull-up/1 Dip - all strict
10 Double unders

7 Pull-ups in 12:00. 7 Dips in 12:42.

Today I was doing an intro and had a 'shock' type pain in my lower back for a second...then a few minutes later I turned around and felt a 'click' and sharp little pain in my low back again...crazy but...my back kind of felt better after. I'm going to give it 24 hours to see how it feels but wouldn't that be funny?? After like 2 years it fixes itself reaching to grab my keys?

Re: JD's CrossFit Chronicle
 

10/04
Did my 91 burpees - skipped the day before.

10/05

Front squats and Ring extenstions

135x3 - 1L/1R
155x3 - 1L/1R
175x3 - 1L/1R
195x3 - 1L/1Rx2
205x3 - 1L/1Rx2

Ring extensions are hard without moving your hips.

10/06
Partner WOD with new Trainers from CFT

80yd burpee broad jumps
80yd partner carry
80yd bear crawl
80yd handstand walk
80yd walking lunge with 115 in FS Rack
12 something...

10/08
Warmed up with a mile run

3 rounds for reps, full rest

Pull-ups - 13,9,7 - 29
Ring dips - 8,6,5 - 19
Chins - 7,5,5 - 17
Dips - 11,11,11 - 33

Total - 97

(65 for top 3)

50 burpees for time
2:47

Re: JD's CrossFit Chronicle
 

10/10

Jogged 2 miles...calf cramp...
52 burpees...didn't time myself.

Re: JD's CrossFit Chronicle
 

10/11
Front squat EMOTM for 15 mins

155x5
175x5
195x5 (well..first rep was 190 because I forgot to put the other 5# plate on)

10/12
Track WOD

800m - 3:06
Rest 3 mins
400x2
1:28
Rest 2 mins
1:28
Rest 2 mins
1:38
Rest 2 mins
200x4
:45
:44
:44
:44.5 I think

10/13

Weighted pull-ups

1-35
1-40
1-45
1-53
1-58 (iffy)
1-58 (iffy)

Forgot my burpees yesterday...

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

17:01

Re: JD's CrossFit Chronicle
 

Dang...I've been slacking.

Not sure what day I did this but was doing a WOD of

AMRAP in 12 mins
20m farmers carry with 2 70lb DB's
5 weighted dips, 35
pulled a pec muscle doing this...

Swithched to regular dips after the 2nd round then to push-ups.

Finished with 6 rounds I think.

Also couldn't finish my burpee challenge.

10/18
BOB Tryout WOD (wasn't actually trying out)

In 10 mins establish 1RM front squat
255
Then in 7 mins
AMRAP
50 double unders
40 TTB
30 Power cleans, 155
20 HSPU
10 S20

17 power cleans

10/19
5 mins AMRAP
10m shuttle run
5 over bar burpees
10 thrusters/75

Not sure...it was for charity

10/22
1 mile warmup jog

Death by burpee strict pull-up
7+7

Re: JD's CrossFit Chronicle
 

10/23

Did some easy snatch balances...nothing too heavy...Up to 115.

Then

1 min max double unders
Then
21-15-9
Thrusters, 75
Burpees
Then 1 min max double unders. Total time and double unders is score

7:30/136

Re: JD's CrossFit Chronicle
 

10/24

In 20 mins establish 1RM of
1 Snatch grip deadlift
2 power snatches
3 OHS

95
115
125
135
145 (miss)

3 rounds for time

25 KB Swings, 53
14 Lateral box jumps, 20
7 Hang power cleans, 165

6:30

Re: JD's CrossFit Chronicle
 

10/25

~4.5 mile run in 42 mins...

10/26
TGU 35x3 R/L
45x3 R/L
53x3 R/L
70x1 R/L
70x1 R/Miss left

Tabata
Air dyne
push-ups 8-8-8-8-8-8-8-8
sit-ups 10-10-10-10-10-10-10-10
Air dyne

Re: JD's CrossFit Chronicle
 

Had a weird, unrelated to my tension headache, headache early in the week..so I had to take a few days off. It was weird. Behind my right eye, caused a bit of swelling and felt like a 3 day hangover...

11/2
Front squat
3-135
3-165
3-185
3-205
3-225

Sprints - starting from my belly and feet against wall.
EMOTM
Sprint 40 yards
Then 80, up to 200 (shuttle runs) back and forth.
Back down to 40.

Rest a minute
8x40 yards all out.

Did 5 muscle ups before and 5 after.

11/3
4 min AMRAPx3

10 R/Arm KB Push press
10 Burpees
10 L/arm KB push press
10 burpees
Rest 1 min

10 Goblet squats
10 Jumping jacks
Rest 1 min

10 R/arm KB thrusters,
20 double unders
10 L/arm KB thrusters
20 Double unders
(Du's count as 10)

53# KB

I think I got 80, 120 and 63..Not sure. need to see if it's still on whiteboard.

11/4
Back squat

5x135
5x185
5x225
5x225
5x225

6 rounds for max over box jumps
In 2 mins
Run 200m
Max box jump overs

50

Re: JD's CrossFit Chronicle
 

11/5
Sled pushes...for pre-hab...didn't get heart rate too high. Tried for about 10mx2

90
180
270
360
410

Caused my right eye headache to come back lol.

11/6

Split Jerk
Hadn't done these in a long time...

Up to 205. Felt pretty good.

WOD
3 rounds for time
10 power cleans, 185
5 HSPU
1 Rope climb

5:53 I think.

Re: JD's CrossFit Chronicle
 

11/08
5 rounds for time
30 double unders
15 Ring Push-ups
15 GHD sit-ups

11:48.

Re: JD's CrossFit Chronicle
 

11/10
8.43 KM in 47:24

Re: JD's CrossFit Chronicle
 

2/12

100 pull-ups (strict) for time 26 something. Most were neck to bar.

2/13

1 squat clean
1 squat clean from just below knees
1 squat clean from just above knees
1 Jerk

Up to 155.

WOD
Bike 4 mins
Then
3 rounds for time of
50 double unders
20 over bar lateral burpees
10 Push presses, 115

15:08

Re: JD's CrossFit Chronicle
 

11/18
Snatch and clean practice...stayed light. Up to 135 on snatch - stayed the same at clean and jerk.

WOD
AMRAP in 7 mins
20 double unders
15 Wall balls
10 TTB

3 + 5 TTB

Re: JD's CrossFit Chronicle
 

11/19

Front squat
45x10
75x10
95x7
135x5
165x3
185x3
205x3
225x3
235x3

Bench
45x10
95x10
135x7
165x5
185x3
205x1
220x1
230x1
240x1 nope.

11/20

Death by 10m

16 + 12

Re: JD's CrossFit Chronicle
 

11/23

100 Burpees
80 KB swings, 35
60 Hang power cleans, 95
40 Front squats, 95
20 Shoulder to overhead, 95
10 HSPU

25:47

Re: JD's CrossFit Chronicle
 

11/24

800's at the track. In the coooold.

3:08
3:37
3:40
3:41
3:33

rough one. Feelin' slow. Not sure how much the cold slows me down either..Didn't go max effort on the first one and pretty much had nothing in the tank after the last one.

Roughly 5 mins rest between rounds.

Re: JD's CrossFit Chronicle
 

11/26

Front squat

45x10
75x10
135x7
165x5
185x3
205x1
225x1
245x1
255x1
265x1 (miss)

Based on how the 255 felt, I thought I was going to get the 265. Ahh well.

Re: JD's CrossFit Chronicle
 

11/27
Weighted pull-ups
Got up to 45 I think. didn't get 55.

11/28
Turkey Trot 10K. Just over an hour...maybe 1:02.

11/29
Just messed around a bit..

did some double unders (sets of 20) and the push-ups where you turn your hands around backwards. About 5 or 6 sets.

Also did some light clean and jerks

11/30
'Air Force'
Start with 4 burpees
20 Thrusters, 95
20 SDHP
20 OHS
20 S2O
20 Front squats
EMOTM do 4 burpees...

I may have the order wrong...

Finished at 7:45

Re: JD's CrossFit Chronicle
 

12/1

Death by thrusters and pull-ups
10 rounds + 3 pull-ups

Easy mile jog...

Re: JD's CrossFit Chronicle
 

12/04

Heavy Grace

3:39 @ 155. Power cleans. I got a bit thrown off when I switched from the power clean catch to the immediate jerk to the traditional power clean/stand up then jerk...even missed a power clean because of it. I think if I attacked it differently I could knock 15 or so seconds off my time.

Re: JD's CrossFit Chronicle
 

12/03
Somehow I missed my front squats from Tuesday

3x205
3x225
3x245

Re: JD's CrossFit Chronicle
 

12/07

Hang power clean

185x1
195x1
205x1
215x1 miss x 3. Really close.

Started warming up with hang squat cleans but decided to switch...bottom of the squat was buggin' my gimpy sacrum.

Annie

8:57. All double unders were unbroken. Butt stays on floor during situps.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;874146][B]12/01/10[/B]

For time
Row 500m, BW Bench press, 30 reps
Row 1000m, BW Bench press, 20 reps
Row 2000m, BW Bench press, 10 reps

27:53 Rx'd - Officially moved to 180 as my BW So I used 180 on the bench..

This was a PR - and last time I did it I used (and weighed) 165. Pretty cool I guess...[/QUOTE]

I did this again...at 195 lol!

Stopped after the 2k row because my shoulder felt funny...not worth it.

38:30. Yikes!

Re: JD's CrossFit Chronicle
 

12/10
Front squats

EMOTM - 15 mins

Front squats
Mins 1 - 5 195
Mins 6 - 10 205
Mins 11 - 15 215

Re: JD's CrossFit Chronicle
 

12/12

20 min AMRAP

5 Pull-ups
10 KB swings, 70
20 double unders

11 rounds + 1 pull-up

Re: JD's CrossFit Chronicle
 

12/13
Partner WOD

100 Pull Ups
100 Hang Cleans 95/65#
100 Wall Balls
100 S2O 95/65#

15 something - partner did a bit more pull-ups than me...other than that I did most of the rest. Except for Wallballs...they were pretty even.

12/14

5x500m row. Felt terrible...haven't rowed in a long time.

2 mins rest between rounds

1:39.8
1:46.4
1:51.2
1:53.3
1:52.1

12/16

Front squat

Singles

185x2
195x1
215x1
240x1
260x1

260 was pretty ugly...

12/18

The 300 WOD

25 Pull-ups
50 Deadlifts, 135
50 Push-ups
50 Box jumps
50 Floor Wipers, 135
50 clean and press, 35lb KB
25 pull-ups

16:13 Rx'd.

Re: JD's CrossFit Chronicle
 

12/19

Thrusters

135x3
155x3
165x3
175x3

21-15-9

Burpees
TTB
Double unders

7:32 I think

EMOTM for 5 mins
10 HRPU
5 strict pull-ups

Bench
20x95
5 strict pull-ups
15x115
5 strict pull-ups
10x135
5 strict pull-ups
8x155
5 strict pull-ups
6x175
4x185
4x195
5 strict pull-ups

12/20

Barbell complex

Clean deadlift
Hang clean from just below knees (with stop)
Split jerk

165
175
185
195
200 (miss)
200

I think that's how the rep scheme went anyway...

12/22

40 Min AMRAP

1K Row
150 double unders
50 burpees

2 rounds + 30 burpees

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1119305]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.[/QUOTE]

44 mins today...ran too far on the first run as well.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1211730]12/19

Thrusters

135x3
155x3
165x3
175x3

21-15-9

Burpees
TTB
Double unders

7:32 I think

EMOTM for 5 mins
10 HRPU
5 strict pull-ups

Bench
20x95
5 strict pull-ups
15x115
5 strict pull-ups
10x135
5 strict pull-ups
8x155
5 strict pull-ups
6x175
4x185
4x195
5 strict pull-ups

12/20

Barbell complex

Clean deadlift
Hang clean from just below knees (with stop)
Split jerk

165
175
185
195
200 (miss)
200

I think that's how the rep scheme went anyway...

12/22

40 Min AMRAP

1K Row
150 double unders
50 burpees

2 rounds + 30 burpees[/QUOTE]

That 40 minute amrap sounds horrible. Merry christmas jd!

Re: JD's CrossFit Chronicle
 

Hmm...lets see.

Didn't do anything Christmas Day...

12/26

Front Squats
5 - 125
5 - 155
5 - 185
5 - 215
5 - 245 (miss) Got 2. Didn't have it

12/27
3 position snatch

Up to 125
Missed at 135

High hang, below knees, floor

10 rounds for time at BW ~195

2 floor presses
2 Clean and jerks
2 back squats

15:38

12/28

4.52K

23:16. Can't figure out how to change map my run to non metric

Re: JD's CrossFit Chronicle
 

12/29

AMRAP in 12 mins

1 squat clean, 145
1 KB Swing, 70
2
2
3
3
Etc

8 rounds + 7 cleans.

Also did some clean practice prior

12/31
25 Walking Lunges
20 Pull-ups
50 Box Jumps - 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings - 2/1.5 pood
30 Sit-ups - Standard
20 Dumbbell Hang Squat Cleans - 35/25 lbs
25 Back Extensions
30 Wall Balls - 20/14 lbs
3 Rope Climbs - 15 ft (did 4 at East) because it's short...

21:35 rx'd.