Re: JD's CrossFit Chronicle
 

[B]03/27/11[/B]

Back squat

7 - 165
5 - 195
5 - 225
5 - 245
5 - 265
5 - 285

PR on this is 300. Though I'm happy with the 285. Today was the best I've felt squatting since I started back doing strength work.

Re: JD's CrossFit Chronicle
 

03/29/11

MCCF Warmup

Re: JD's CrossFit Chronicle
 

3/30/11

Sectional WOD 2
9 Deadlifts, 155/100
12 Hand release push-ups
15 Box jumps 24/20 inch box

9 rounds + 1 Deadlift

Re: JD's CrossFit Chronicle
 

03/31/11

Botched shoulder press day. Cannot believe how much the push ups from yesterday affected me. Live and learn.

5 - 95
3 - 115
1 - 135
1 - 145
1 - 155 miss
1 - 155 miss

PR is 170!

Re: JD's CrossFit Chronicle
 

04/01/11

Back squat
5 - 185
3 - 225
3 - 245
3 - 265
3 - 285
3 - 300

Sloowly creepin' back up!

Weighted negatives (Pull-ups)
3 sets with a 5 count

BW
BW + 10
BW + 15

Never done these. Interested in seeing how I feel in a day or 2.

Re: JD's CrossFit Chronicle
 

04/02/11

MCCF Warmup

Muscle up practice. Still unexplainably (is that a word?) for some reason. Need to fix it. I know I'm not bringing my head through at the top aggressively but It's caused by something in my kip - something to work on.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;921600]04/02/11

MCCF Warmup

Muscle up practice. Still unexplainably (is that a word?) for some reason. Need to fix it. I know I'm not bringing my head through at the top aggressively but It's caused by something in my kip - something to work on.[/QUOTE]

I meant unexplainably hard...

Re: JD's CrossFit Chronicle
 

[B]04/02/11[/B]

Deadlift
7 - 185
5 - 225
5 - 245
5 - 265
5 - 285
5 - 300

Re: JD's CrossFit Chronicle
 

04/04/11

Sprint day...well, started that way.

Sprint 200mx8 full recovery. I figured every 3 minutes would be good.

1. :35
2. :34
3. :35
4. :34
5. :39 - Wah waaahhh...calf started bugging me there. Not sure If I could've continued or not but I didn't want to chance it during sectionals. Especially with my 'calf history'.

Re: JD's CrossFit Chronicle
 

[B]04/06/11[/B]

WOD 11.3
AMRAP in 5 mins

165# squat clean
165# Jerk

20 rounds RX'd.

After about rep 8 it just turned into an ugly death grip clean fran style thruster

Re: JD's CrossFit Chronicle
 

[B]04/07/11[/B]

MCCF Warmup

Re: JD's CrossFit Chronicle
 

[B]04/08/11[/B]

Deadlift

7 - 135
5 - 225
3 - 255
3 - 275
3 - 290
3 - 305
3 - 320

Re: JD's CrossFit Chronicle
 

04/09/11

Went for easy 5K jog...blew left calf out again. Very annoying. I felt it pop. Finished the jog though and didnt time it. I guess I'm going to have to deal with this forever.

Re: JD's CrossFit Chronicle
 

04/10/11

Back Squat
10 - 135
7 - 185
5 - 225
5 - 245
5 - 260
5 - 275
5 - 290 - Barely...was pretty ugly

Weighted pull-ups
5 - dead hang
3 - 12
3 - 17
3 - 27
3 - 32
3 - 37

Re: JD's CrossFit Chronicle
 

04/11/11

Did a tabata bike workout at Wife's parents...never did one before and wanted to nurse the calf.

Used the father in law's stationary bike - the timer would stop when the wheel stopped so I had to keep peddling easy throughout. I only took the distance measurement after the end of each interval.

Tabata (8 rounds) on level 7 I think.

1. .152 miles
2. .335
3. .507
4. .671
5. .837
6. 1.005
7. 1.170
8. 1.335

Got sweaty - not too bad. Have sectional WOD 11.4 today.

Re: JD's CrossFit Chronicle
 

04/13/11

WOD 11.4

AMRAP in 10 mins

60 Bar facing burpees
30 OHS @ 120lbs
10 Muscle ups

90 reps. Had 2+ minutes to get one friggen muscle up. no go. They felt easy in the warmup too. :censored:

Re: JD's CrossFit Chronicle
 

[B]04/14/11[/B]

Deadlift (All recent sessions have been sumo style)

10 - 135
7 - 185
5 - 225
5 - 255
5 - 275
5 - 295
5 - 305

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;925931]04/13/11

WOD 11.4

AMRAP in 10 mins

60 Bar facing burpees
30 OHS @ 120lbs
10 Muscle ups

90 reps. Had 2+ minutes to get one friggen muscle up. no go. They felt easy in the warmup too. :censored:[/QUOTE]

Did this again...against my better judgement. Just wanted to help the team!

94. So that's good...

Re: JD's CrossFit Chronicle
 

04/18/11

Back Squat

10 - 135
5 - 185
3 - 225
3 - 255
3 - 275
3 - 290
3 - 305

Re: JD's CrossFit Chronicle
 

04/20/11

Sectional WOD 11.5

AMRAP in 20 mins
5 Power clean, 145#'s
10 Toes to bar
15 Wall ball shots

7 Rounds + 14 wallballs

Toes to bar kill me...damn things.

Re: JD's CrossFit Chronicle
 

04/21/11

Deadlift (sumo)

10 - 135
5 - 225
3 - 255
3 - 285
3 - 305
3 - 315
3 - 325

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;928643]04/21/11

Deadlift (sumo)

10 - 135
5 - 225
3 - 255
3 - 285
3 - 305
3 - 315
3 - 325[/QUOTE]

Glad to see all this strength work you've been hitting lately JD. Any interest in an Atlas Stone or two for the box? I recently borrowed a prowler too, maybe I'll bring it next time I come by.

Re: JD's CrossFit Chronicle
 

04/23/11

Pulled the erg out into the sun. 5K Row, damper set to 5.

19:57.7. No PR. I did want to be under 20 though..

Re: JD's CrossFit Chronicle
 

04/25/11

Back squat

10 - 135
7 - 185
5 - 225
5 - 245
5 - 265
5 - 280
5 - 295

Re: JD's CrossFit Chronicle
 

04/27/11

Did 11.6 tonight

3 Thrusters @100#s
3 C2B Pull-ups
6
6
9
9
continuing as long as you can for a max of 7 mins.

104 Reps.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;931007]04/27/11

Did 11.6 tonight

3 Thrusters @100#s
3 C2B Pull-ups
6
6
9
9
continuing as long as you can for a max of 7 mins.

104 Reps.[/QUOTE]

Take 2.
106

redid another one...Our team was hanging on by a thread and I didnt want to miss out on all of the fun yesterday.

Re: JD's CrossFit Chronicle
 

05/01/11

Deadlift
10 - 135
7 - 185
5 - 225
5 - 255
5 - 285
5 - 300
5 - 310


Also did one of those volume workouts. Every minute on the minute for 20 mins...

On 2 15# bumpers
3-3-3-3-3-3-3-3-3-3-3-3-2-2-2-2-2-2-2-2

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;807784][B]07/07/10[/B]

Overall one of my worst ever days...

Row 500
150 double unders
50 burpees

14:24

Hurt calf...crappy rope 95 degrees...crappy day. I expected to be around 8 mins for this one.[/QUOTE]

Did this one again today...
10:04 PR

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;932825]Did this one again today...
10:04 PR[/QUOTE]

Thanks for the inspiration. I'd forgotten how much I liked this one.

Re: JD's CrossFit Chronicle
 

05/05/11

Back squat

10 - 135
5 - 185
3 - 225
3 - 255
3 - 275
3 - 295
3 - 310 (Miss)

First miss since I started my 'strength bias'

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;933606]05/05/11

Back squat

10 - 135
5 - 185
3 - 225
3 - 255
3 - 275
3 - 295
3 - 310 (Miss)

First miss since I started my 'strength bias'[/QUOTE]

got the first 2 in on the 310...

Re: JD's CrossFit Chronicle
 

05/07/11

'Isabel'
30 (Power) snatch @ 135
8:29 Rx'd

1st time ever...last of the main 'girls' for me. Couldn't do it for the first year plus of my CF life...wanted to be under 10 and didnt want to miss a snatch.

Re: JD's CrossFit Chronicle
 

05/08/11

1 hour easy jog with Micah in the running stroller. Ended up going about 5.3 miles...way harder with a crappy running stroller that pulls constantly to the right!! That gets really frustrating at about mile 3 or 4.

Didn't pull my calf either, which is good. Seemed to get a bit tingly but didn't blow out.

Went from my house to Jefferson to Vernier, back to 9 mile and back to 22512 Doremus. Walked home for cool down.

Re: JD's CrossFit Chronicle
 

[B]05/09/11[/B]

Did a heavy metcon today...been a while.

10 Rounds for time

155# Power clean and jerk, 1 rep
1 round of 'Cindy'
155# Power clean and jerk, 2 reps
1 round of 'Cindy'
155# Power clean and jerk, 3 reps
1 round of 'Cindy'

continuing up to 10 C $ J's.

30:43 Rx'd.

Re: JD's CrossFit Chronicle
 

05/11/11

Deadlift

10 - 135
7 - 185
5 - 225
3 - 255
1 - 285
1 - 315
1 - 345
1 - 365
1 - 385
1 - 400 (miss)
1 - 400 (miss)

Got the first 400 attempt off the floor but felt my pelvis start to tilt under a bit - and since my last deadlift injury where I popped my sacrum or whatever - I dropped the weight. I think I had it though. 2nd attempt was a joke. I tried - but it didn't move.

I'm not too unhappy with this though. PR is 390 and I feel that if I was a bit less cautious I would've gotten it. For sure I would've gotten 395.

Re: JD's CrossFit Chronicle
 

[B]05/12/11[/B]

GHD 'Annie'
50-40-30-20-10
Double unders
GHD Sit-ups

14:21

Re: JD's CrossFit Chronicle
 

05/14/11

Snatch balance
5 - 65
5 - 95
3 - 115
3 - 125
3 - 130
3 - 135
3 - 145

Run group class and kids class
30 Muscle-ups for time
14:43 Rx'd

not close to a PR but...I did all starting w straight arms/wrists out and my elbow has been bugging me. 3 or 4 misses...

Re: JD's CrossFit Chronicle
 

05/16/11

Speed box squats

Orange and blue bands
Box squats to 3 45's and a 25 - tried to stay fast and use the hams/glutes.
Every minute on the minute

2 - 155
2 - 175
2 - 175
2 - 175
2 - 175
2 - 175
2 - 175
2 - 175
2 - 175
2 - 175

Maybe could've gone higher but I'd never done those. Toughest part was on the traps. That hurt at the top!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;821488][B]08/03/10[/B]

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

4:15 rx'd[/QUOTE]

Did this one again..

4:12 PR

Re: JD's CrossFit Chronicle
 

05/19/11

Back squat

10 - 65
10 - 95
10 - 135
5 - 185
3 - 225
2 - 275
1 - 295
1 - 305
1 - 315
1 - 325

The 325 went reeally slow, so I stopped there. Not sure I had much left in the tank. I wasn't too surprised with this # - PR is 340 but I don't think that was as deep as this. I've switched to squatting to 'the bounce' on every rep.