Re: JD's CrossFit Chronicle
 

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

Snatch

5 - 95
3 - 115
1 - 125
1 - 135 (Power) All power from here out...couldn't get under it.
1 - 145
1 - 155
Really went for bodyweight snatch today today...kind of one of those...'wouldn't be denied' days.
1 - 170 (miss) really bad
1 - 170 (miss) better
1 - 170 (miss) eye level
1 - 170 (miss) just above head
[B]1 - 170 (PR!)[/B] Really ugly...with a press out. But hey. I'm a CrossFitter...not an olympic lifter! Really happy with this.

170 is my bw in the am...little heavier at night but it's my walking around weight. In fact - in competition i'm closer to 165.

Re: JD's CrossFit Chronicle
 

Nice job on the PR. I feel the same ways...It's up, I'm under it...it counts!

Re: JD's CrossFit Chronicle
 

[B]02/11/10[/B]

5 K Row again...

19:55. PR! By over a minute from 2 days ago!!

Re: JD's CrossFit Chronicle
 

[B]02/13/10[/B]

'Angie'
100 pull-ups
100 push-ups
100 sit-ups
100 squats

18:24

Next 3 days yuck! Angie then Mary then Barbara....

These bodyweight WOD's are killin' me! Not sure why. I'm not much heavier than normal but I can't seem to get near a PR on these things. Push ups are a monster for me for some reason. Have been for a while now.

Also. Pull-ups took about the exact same amount of time as last time. About 5:20 something.

Re: JD's CrossFit Chronicle
 

You're just asking for a beating with those 3.:eek:

Re: JD's CrossFit Chronicle
 

[B]02/14/10[/B]

'Mary'

5 HSPU
10 SLS's (alternating)
15 pull-ups

9 rounds + 2 single leg squats (PR)

tweaked back...but should be ok. SLS's felt pretty good today.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;676102]Did 'Barbara' again today...extremely tired and hungover after watching the Tigers last night (It was a 1 game tiebreaker that went 12 innings). I ended up drinking more than I wanted to - owell. It was fun to see some old friends and it was STILL a great game even though they lost.

Here are my splits.

3:28
3:46 (10:14)
4:52 (18:06)
5:18 (26:24)
5:33 (34:57)

22:57 total work time...Compared to 27:30 last time. Pretty big PR I guess. If my math is correct...[/QUOTE]

[B]02/15/10[/B]

'Barbara'

1. 3:34
2. 6:34 - 10:53 (4:19)
3. 13:53 - 18:53 (5:00)
4. 21:53 - 26:30 (4:37)
5. 29:30 - 34:08 (4:38) - PR!

Weird workout. I was sore as HELL!! Almost didn't work out because of a new trigger point in my lower right back courtesy of 'Mary'. But I felt okay doing the air squats so i went ahead.

I somehow got a 2nd wind on the 3rd round and noticed it during push-ups. Not sure where it came from.

What a 3 days...335 pull-ups. need a rest. Maybe even an extra day. We'll see how I feel.

Re: JD's CrossFit Chronicle
 

[B]02/17/10[/B]

3 rounds for time

12 Muscle-ups
75 Squats

19:10 Rx'd

First time doing Muscle ups since 11/30/09. good thing too because I got a bit heavy over the holidays haha!!

Did all muscle-ups starting with straight arms by turning my hands out. Not sure why. Just seemed like a good idea. Did all singles.

Re: JD's CrossFit Chronicle
 

[B]02/18/10[/B]

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

24:25 Rx'd. (Got stuck waiting for a tractor trailer to park in the first round)

Haven't run in a while. Did pose for the 1st 4 rounds. Calf felt funny so ran 'normal' on the last round.

Nice to run in the sun!!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;741487][B]02/18/10[/B]

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

24:25 Rx'd. (Got stuck waiting for a tractor trailer to park in the first round)

Haven't run in a while. Did pose for the 1st 4 rounds. Calf felt funny so ran 'normal' on the last round.

Nice to run in the sun!![/QUOTE]

You couldn't just leap over the tractor trailer? :rofl: :D

Re: JD's CrossFit Chronicle
 

[B]02/19/10[/B]

5 rounds for time

50 Wall ball (20# ball, 10 foot target)
25 pull-ups

30:20 Rx'd Holy moly!

First round unbroken - both wall ball and pull-ups. 2:44. The rest was just an absolut mess. Got a massage today though.

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02/21/10

Power Clean

10 - 95
5 - 135
3 - 155
1 - 175
1 - 185
1 - 195
1 - 205
1 - 215 (miss) I got it high enough though because it hit between my collar bones
1 - 215 PR
3 - 135

Sweet! Just over 1.25 BW.

Re: JD's CrossFit Chronicle
 

Awesome work! I'd love to be able to clean that much weight.

Re: JD's CrossFit Chronicle
 

[B]02/22/10[/B]

'Fran'

21-15-9

Thrusters
Pull-ups

3:34 - PR. Wasn't right for about 10 mins after...Also got out of rhythm on my first set of pull-ups. I'll take it...I am 34 you know...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;743780][B]02/22/10[/B]

'Fran'

21-15-9

Thrusters
Pull-ups

3:34 - PR. Wasn't right for about 10 mins after...Also got out of rhythm on my first set of pull-ups. I'll take it...I am 34 you know...[/QUOTE]

Jeez...you've practically got one foot in the grave. :rolleyes:

Re: JD's CrossFit Chronicle
 

[B]02/23/10[/B]

Push Jerk

5 - 95
3 - 135
1 - 155
1 - 175
1 - 195
1 - 205
1 - 215 (miss)
1 - 215 PR
3 - 135

The PR ended up being a push jerk instead of split jerk. Split jerk on the rest. 3 days, 3 PR's. Pretty cool!

Re: JD's CrossFit Chronicle
 

[B]02/25/10[/B]

Three rounds for time of:
Walking lunge, 50 meters (1.75 trips accross gym)
Standing broad-jump, 100 meters (3.5)
Run 200 meters (7) So this was a shuttle run.

17:08 Rx'd

Used google earth to figure it out last night. Also made for a nice warmup for the group in our big open area next door.

Re: JD's CrossFit Chronicle
 

Looking good in here!!

Re: JD's CrossFit Chronicle
 

Thanks again for today. If you want, the next time I come out I can bring one of those landscaper wheels that my dad has so you can take some exact measurements. If you're interested let me know.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;745589]Thanks again for today. If you want, the next time I come out I can bring one of those landscaper wheels that my dad has so you can take some exact measurements. If you're interested let me know.[/QUOTE]

That'd be great!! Please do!!

And nice work yesterday!

Re: JD's CrossFit Chronicle
 

[B]02/26/10[/B]

I was going to sub out this WOD but decided against it. Thinking that BW bench isn't really that heavy for me...I was initially worried about hurting my shoulder.

'Lynne'

BW 170 on the nose this morning.

BWBP PU
1. 15 30
2. 11 22
3. 9 18
4. 7 16

Total - 151 PR by 31 reps. I didn't game the reps. Just worked out that way. Feel good about these #'s...

Re: JD's CrossFit Chronicle
 

[B]02/27/10[/B]

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

25:38 Rx'd (with the 6 minutes taken out)

Re: JD's CrossFit Chronicle
 

[B]03/01/10[/B]

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.


I screwed this one up. I thought I was supposed to stop at 12 minutes...so I did. Owell - I'm okay with that because I would've ended up doing like 500 air squats or something and I'd hate to do that not knowing how it would affect me going into the sectionals. Anyway. Here's my rounds...

1. 58 squats
2. 2 pull-ups
3. 52 squats
4. 8 push-ups
5. 54 squats
6. 6
7. 54
8. 6
9. 56
10. 4
11. 48
12. 12

Re: JD's CrossFit Chronicle
 

When are your sectionals?

Re: JD's CrossFit Chronicle
 

[QUOTE=Laurie Smith;747558]When are your sectionals?[/QUOTE]

Sunday!! At the Arnold Classic!!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;747579]Sunday!! At the Arnold Classic!![/QUOTE]

Oh man!! :pepper: That's going to be so much fun. I'm glad they are going to have Crossfit at the Arnold! I can't wait to see some pictures!

Re: JD's CrossFit Chronicle
 

[B]03/02/10[/B]

Fight Gone Bad

Wall ball 30 25 20 - 75
SDLHP 26 17 15 - 58
Box Jump 30 20 20 - 70
Push Press 35 25 25 - 85
Row 16 14 14 - 44

Total - 332 For a PR(by 19 reps). Missed Vinny by 3 reps. Damn that Sumo!! If I would've had the same #'s on the Sumo as last time I would've beat him by 1...

Note - Didn't use a rack for this one either.

Re: JD's CrossFit Chronicle
 

[B]03/03/10[/B]

My daughters 1st B-Day today!! Hard to believe what we were going through a year ago at this time...she pulled through though and is a healthy baby girl!

Today was active rest so I ran for 30 mins light.
My house to 971 Lakeshore and back. It's a little over 5K. Hard to run slow on purpose...:)

tomorrow is rest - just stretching and foam rolling. Friday moderate intinsity warmup (MCCF Warmup)

Saturday - nothing. Drive to C-Bus and hang out at The Arnold.

Re: JD's CrossFit Chronicle
 

Happy Birthday to your litle one and good luck this weekend!!:pepper:

Re: JD's CrossFit Chronicle
 

What do you think of the workouts for your sectionals? Probably not the best draw for you with DLs and Rowing, but I'm sure you'll be fine. Good luck and be sure to post results as soon as you can.

I wish I could come and watch but I'm driving to Florida on Friday..... a day later and we could have made a pitstop on the way.

Happy birthday to your little girl. I know how scary the health issues can be right after the birth. We went through it with my daughter 3 months ago.

Re: JD's CrossFit Chronicle
 

Thanks for checking in guys!! I think these WOD's are just to weed out the people with absolutely no work capacity...they're relatively easy and light. Even the 225 DL for me isn't too bad (I have a 4:55 Diane) and I'm not really worried about losing that much time on the row either.

Hopefully I can make it too the 4th WOD which should be technical and heavy.

And yeah Greg...The first 2 Weeks of Micah's life were my most stressful. Things worked out so...I guess it's all good.

Re: JD's CrossFit Chronicle
 

[B]03/05/10[/B]

Foam rolled a bit...MCCF Warm-up. Didn't really break a sweat. Tried to work out a few knots in my back with the ball. Did a few light deadlifts (95#). Packin' today and leaving tomorrow for Sectionals! Let's see how I do!

Re: JD's CrossFit Chronicle
 

You're going to do great! Good luck!!

Re: JD's CrossFit Chronicle
 

From the sectionals yesterday...

[B]03/07/10[/B]

WOD 1
Sandbag sprint - about 400m total. Sprint 50 meters with a 20# sandbag. Sprint back. Grab the 40# bag - sprint 50 meters. Sprint back, grab the 60# bag. Up to a 100# bag sprinting to the finish without the bag.

I'm slow. 1:23.034

WOD 2
5 Rounds for time
With a 30# weighted vest
7 Deadlifts, 225
11 Burpees

5:53.756

WOD 3
2 rounds for time
Row 500m
95# OHS, 15 Reps
Row 500m
15 Toes to bar

12:32.708

I'll post my thoughts on the entire event later on or on our site (Motor City). All in all - A great day!

Re: JD's CrossFit Chronicle
 

Here is a link to the Men's overall results.

w/f/s

[url]http://scores2010.crossfit.com/scoring/p/45/[/url]

I came in 106th!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;750445]Here is a link to the Men's overall results.

w/f/s

[url]http://scores2010.crossfit.com/scoring/p/45/[/url]

I came in 106th![/QUOTE]

Wow! Way to stick with it. I imagine it was pretty brutal.

Re: JD's CrossFit Chronicle
 

[B]03/09/10[/B]

100 Burpee pull-ups

13:41 Rx'd

Bar was about 8 inches above max standing reach.

Re: JD's CrossFit Chronicle
 

[B]03/10/10[/B]

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

9:12 Rx'd.

Re: JD's CrossFit Chronicle
 

03/11/10

3 rounds for time

50 double unders
50 back extensions

10:50 Rx'd.

Did 32 in a row in the 1st round...

Re: JD's CrossFit Chronicle
 

[B]03/13/10[/B]

For time:
225 pound Deadlift, 15 reps
50 Pull-ups - BFK
225 pound Deadift, 12 reps
40 Pull-ups - BFK
225 pound Deadlift, 9 reps
30 Pull-ups - First 21 BFK
225 pound Deadlift, 6 reps
20 Pull-ups - Kipping
225 pound Deadlift, 3 reps
10 Pull-ups - Kipping

Needed to start practicing the butterfly kip so I picked this WOD. Told myself I would do them until my hand ripped...so that's what I did. Little tear on the left palm. I felt like I had a good rhythm on them for a few of the sets but I know it took more out of me than regular kips. I'm getting better though. I think I could've finished this WOD much quicker doing regular kips..3 or 4 mins faster maybe.

17:47 Rx'd.

Deadlifts were toughter than I expected tpo. Owell.