Re: JD's CrossFit Chronicle
 

16.5

21-18-15-12-9-6-3
Thrusters, 95/65
Over Bar Burpees

13:37

4 Secs off my PR from a few years ago...I'll take it...40 years old now.

03/30
Did my little gymnastics work out today as well...

3 Rounds
Max
Pull-ups - 11, 9, 8 - 28
Dips - 8, 6, 5 - 19
Chins - 10, 8, 7 - 25
Ring Push Ups - 12, 11, 14 - 37

Total on Big 3 - 72 Previous time was 59.

Fun to see these #'s go up. 13 Rep PR over last time.

Re: JD's CrossFit Chronicle
 

04/02

Front Squats
135x5
165x3
180x3
195x3
210x3
225x3
240x1 (missed) Wanted 3 but my upper back felt way too weak so I didn't try another rep.

Slow weak...only worked out twice - planned on taking it easy after open anyway and my daughter was off all week for Easter break.

Re: JD's CrossFit Chronicle
 

04/04
Did 'Cindy' today.

15 rounds + 10 Push-ups and didn't go crazy. Couldn't even get 11 rounds in September. Still push-ups that are the worst...first 5 rounds unbroken push-ups.

Happy with this even thought not near my PR.

Re: JD's CrossFit Chronicle
 

04/05
Front Squat
180x3
195x3
210x3
225x3
240x1

04/06/15
Warmed up and tried to do some muscle ups...missed em all and did some negatives.

04/07
7 Mins Max Burpees to 6 inch target
92 - did 89 in Jan of 2015

Re: JD's CrossFit Chronicle
 

04/08
HSPU
EMOTM for 12 Minutes HSPU

4-3-3-3-2-2-2-2-2-2-2-3 -30

3 Push-ups
3 Box Jumps 24/20
3 KB Swings, 53/35
6
6
6
9
9
9

250 something. Forget the exact reps.

04/11

Overhead squat
95x12
115x10
135x8

Re: JD's CrossFit Chronicle
 

Did back squats last week. Didn't go too heavy, up to 215 I think.

8x200m sprint yesterday at the track. Watch was broke - Ran 200/Walked 200.

Re: JD's CrossFit Chronicle
 

4/18
Back Squats up to 255x1

4/19
5 rounds for time
20 KB Swings
30 Box jumps, 24/20
40 Double unders

18:14

4/20

4 Rounds for time
100m Farmers Walk 2 70# KB's
25 GHD Sit-ups

19:34

Re: JD's CrossFit Chronicle
 

Tabata this stuff...
I want to get better at push-ups so I'm going to do a 100 day push-up challenge. 1 on Day 1. 2 on Day 2 Etc. Keep them unbroken as long as possible.

Today I did tabata to see where I was

Tabata Push-ups - 15,14,12,9,7,7,7,7 - 7/78 (Up from 67 a few months ago)
Row (c) 5,6,7,6,6,7,6,7 - 7/51
Squats -16,16,16,16,16,16,16,18 - 16/130
Shoulder Press, 45 - 13,10,9,8,7,7,8,10 - 7/72

Re: JD's CrossFit Chronicle
 

04/22/16

Clean + 2 Front Squats
Haven't cleaned this heavy in almost a year and a half.

155x1
165x1
175x1
185x1
195x1
205x1

Back Squat
175x3
195x3
215x3
235x3
255x3

Re: JD's CrossFit Chronicle
 

4/26
Defecit HSPU - forgot what day

10's x 2
2 10's x 2
3 10's x 1
4 10's (miss)
5 10s - Negatives x 7

Did a snatch workout that I like...

4/27
Snatch
20 Double unders - It's for time technically but I just went until I missed

95
105
115
125
135
145
155
Stopped there. Hadn't snatched that heavy in a long time. Didn't want to push it.

The Chief
5 Rounds

3 Min AMRAP
135# Power Clean
6 Push-ups
9 Squats
Rest 1 Min

5, 4+3 PC, 4+1 PC, 4+1PC, 4 + 3 PC

Re: JD's CrossFit Chronicle
 

Lets see...last week

21-15-9
Row Calories
Wall Balls
Burpees

7:56

75 Pull-ups, strict.

Took about 35 Mins.

Tabata push-ups

11-11-11-11-8-7-7 - 76

Ran a few miles one day...

'Michael'
3 Rounds
Run 800m
50 Back Extensions
50 Sit-ups

24:58. Faster than 5 years ago!

Back Squatted 255x5

Re: JD's CrossFit Chronicle
 

Bit behind...

Last week did the following

'Hammer'
5 Rounds each for time

5 Power Cleans, 135
10 Front Squats
5 Push Jerks
20 Pull-ups

24:56
Def not a PR. Pull-up stamina is off.

Back squat
275x1
Shoulder press
135x1

Tabata Push-ups
6/67 but I forgot a round.

Re: JD's CrossFit Chronicle
 

So far this week.

Light day on Monday...back was a bit tweaked from sunday teaching figure 8's and 1 arm swings with a 53 without warming up. Stupid.

For time
Row 1000m
100 Push-ups
Row 750
75 Push-ups
Row 500
50 Push-ups

29:27. Push-ups were hard.

'Annie'
Forgot from last week

9:28

Re: JD's CrossFit Chronicle
 

Been slackin' on the log lately..

I did do 'Helen' a week or two ago...
No PR but 8:37 which was only 5 Secs off my lifetime PR.

The following Monday I tweaked my neck on a snatch balance so I took it easy for a week. Went for a 2 mile jog one day....

Also practiced some parallel grip ring dips last week. That was interesting. They're hard!

Today I did...

Front Squats
up to 255
Missed 265.
For a single.

Re: JD's CrossFit Chronicle
 

Let's see...

Did these last week.

4 Rounds for pull-up reps
In 4 Minutes
Complete 30 Burpees
Max Pull-ups in remaining time
Rest 90 secs

40-25-21-18 - 104

Friday
For Time
Run 400m
40 Deadlifts, 155
Run 400m
30
Run 400m
20
Run 400m
10

Kicked my butt
15 Something

Golfed on Saturday

Today did 10 sets of parallel grip dips. 3 on most sets. 2 on the rings with the long straps. Those are harder.

Re: JD's CrossFit Chronicle
 

Did this on Saturday
3 Rounds
15 Thrusters, 95
15 Pull-ups

5:05.

Yesterday
5 Rounds
Run 400m
15 Ring Push-ups
30 Double Unders

17:31

Re: JD's CrossFit Chronicle
 

Forgot

Also did back squats last week

Got up to 275x3

Re: JD's CrossFit Chronicle
 

Holy cow...been really bad with logging...

Did these here though...

Front Squat
Up to 240x3

50 Double Unders
25 Wall Balls
40
20
30
15
20
10

6:00 or something

50 minute run
5.2 Miles

3 Squat Cleans
155
5 C2B
7 Ring Push-ups

7 Rounds in 15 ish minutes

Snatch up to 135 today.

There are others I missed.

Re: JD's CrossFit Chronicle
 

Oh. Almost forgot about this...

Painstorm WOD

45 Mins AMRAP

5 Deadlifts, 115
5 Power Cleans
5 Front Squats
5 Push Press/Jerks
5 Back Squats

15 rounds and 5 Deadlifts

Did this 6/21 ish.

Re: JD's CrossFit Chronicle
 

This week...

Training has been very sparse but

Did EMOTM for 20 mins
Odd Minutes
20 Double Unders
Even Minutes
5 Strict HSPU

Track Day on Thursday
10x100yard shuttle sprint

Wednesday
20 Minute AMRAP
5 Thrusters, 145
10 Power Cleans
15 Pull-ups
4+1 Pull-up.

can't remember anything else.

Re: JD's CrossFit Chronicle
 

Lazy logging continues...

Did a few WOD's also...

Did a sled push/pull at the track last thursday.

For Time

45 Double Unders
45 Clusters, 95
45 Double unders

Forgot my time, 9 Somthing?

Did a similar WOD the following week

3 Rounds For time
15 Squat Snatches, 75
50 Double Unders

8:27 I think

Back Squats yesterday - haven't been squatting much at all.

185x5
205x5
225x5

Only 3 sets, did a nice warmup though

Been doing a push-up challenge as well. On day 52 today.

Re: JD's CrossFit Chronicle
 

Front Squats yesterday
up to 225

Tabata Push-ups
21-15-11-9-8-8-7-7

Not sure on the exact #'s but I know it was 86.

10 Rounds
15 KB Swings, 70
10 Shuttle sprints, 10m
Rest 1 Min
Alternate start between KB Swings and Shuttle Sprints
20:16

Re: JD's CrossFit Chronicle
 

7/30

Full Clean x 2 + Front Squat

Up to 195

8/2
Back Squat
Up to 245x3

WOD
For Time
Run 200m
50 Wall Balls
Run 400m
30 Wall Balls
Run 800m
20 Wall Balls

13:23

Re: JD's CrossFit Chronicle
 

training has been slim lately. My daughter got sick and was in the hospital all weekend with potential meningitis. it ended up being just a virus but scary nonetheless.

Re: JD's CrossFit Chronicle
 

Been keeping up on my push-up and pull-up challenge. Currently day 65 on push-ups and day 16 on pull-ups. Also been mixing in a short jog here and there.

Today
1-2-3-4-5-6-7-8-9-10
Burpees
C2B Pull-ups
9:54

Re: JD's CrossFit Chronicle
 

Been really a slackin'!

Did my first competition in a while...

Something with snatches, wall balls, clean and jerks, deadlifts, rowing, TTB, pull-ups and double unders. It was a partner WOD thing so, not really anything to document.

Still trying to keep up with my pull-up/Push-up challenge. On day 86 with Push-ups and day 37 with pull-ups. I also run a mile when I get a chance.

Last few WOD's I can recall

Back Squat
10-10-10-10-10
135-155-175-195

For Time
or Time 50 Burpees 75 Wall Balls 100 Double Unders 50 Burpees

14 something

Today I did
21-15-9
OHS, 95
Burpees

Re: JD's CrossFit Chronicle
 

Day 100 of push-up challenge

Did tabata with a goal of 100, got 111.

26,20,14,11,10,10,10,10
111/10

Amazing how you get better at something while working on it.

Been doing a workout here and there but nothing crazy - have the Tough Mudder on Saturday, after that I'm starting the Gymnastics Bodies program.

Re: JD's CrossFit Chronicle
 

Have ben running a bit as well. Not a ton.

Re: JD's CrossFit Chronicle
 

So - update. Just finished 3 weeks of my new gymnastic bodies program. It was a bumpy start not really knowing what I was doing or where to progress etc but after 3 weeks it's starting to come together. I'm working hard on the stretching portions and am starting to feel better.

I'm clearly weak in the areas I've neglected and strong in the areas I haven't.

I'm doing this for a few reasons...

#1. I'm way too inflexible. It's embarassing actually. I've neglected it for far too long and feel it needs some dedicated time.

#2. i feel it's probably a good way to learn progressions for new people as well as an aging population of recent additions to the gym.

This isn't a knock against any CF gymnastic programming but I wanted a program to follow - people are always doing different barbell programs - it's similar to that. Just a gymnastic version.

I'm in the initial stages of the program and will update periodically.

Re: JD's CrossFit Chronicle
 

Just an update here. Still following along on the gymnastics thing. It's going well, making progress etc.

Getting through the holidays was rough - too much eating/drinking etc but feeling good now after dialing it in on Tuesday :-) (Monday was an observed holiday)

Here's what i've noticed so far.

I was terribly inflexible. Super tight. I won't blame CrossFit because that's dumb. CrossFit requires capacity in flexibility as well as strength. But strength and metcon was what I pretty much focused on for years. At the expense of basic gymnastics and flexibility.

Holding a proper hollow position for even a few seconds was super hard in the beginning. Being able to do a smooth 'rock and roll' was almost impossible. Could barely touch my toes with locked knees. My lumbar spine was essentially 'locked' in the curved position.

I think this put me in a position to get injured...and injured quite often. I'm about 3 full months in and will post back in another 3. The only 'cardio' or conditioning I've been doing has essentially been warmups. One mile run once a week, 2K Row, 10 Min Bike or 300 double unders.

I'll be able to keep running through the winter though because I just got a Trueform!

That's about it.

Re: JD's CrossFit Chronicle
 

So hadn't done a metcon since September, still signed up for the open...

Ended up doing better than I expected and didn't get hurt.

WOD

17.1
213

17.2
78

17.3
57

17.4
165

17.5
16:45

Didn't get to HSPU on 17.4 and still can't do a dang bar muscle up but, all in all, very happy.

Back to my regularly scheduled stretching. Mobility is much better since I started. Plan on keeping it up for a minimum of a year.

Re: JD's CrossFit Chronicle
 

500m row for time
1:37.3
Hadn't done that in a while. Can't check my pr because I have to re-log in every time i hit a dang button in here

Re: JD's CrossFit Chronicle
 

Been a while...

Still been stretching, mixing in ROMWOD with gymnastics bodies...I hate rowing so much that I've been using it in mini wods about once a week.

Still run a mile once a week, do 300 or death by double unders and a 10 min bike once per week as well.

Last few mini wods were..

4 rounds of
500m row
25 Push-ups
16:57

Also did
4 Rounds....in 4 Minutes
Row 500m
15 Wall Balls
Max Burpees
Rest 1 min
17,15,15,15

4 Rounds
500m row
2 Rounds of Cindy
19:00

Re: JD's CrossFit Chronicle
 

Long time no log.

Didn't even put in my CF Open scores - owell. They're online.

Did a benchmark conditioning workout today that I really like to see where I'm at.

3 Rounds for time
Row 500m
21 Burpees
Run 400m

17:02. PR is 16:32 From a few years ago.