Re: JD's CrossFit Chronicle
 

4/12
Hill sprints...16 of them in Clinton Twnship. Good hill...

4/15

EMOTM - 20 minutes
Even Odd minutes, 165lb front squat, 3 reps
Even minutes, 5 chins - neck to bar.

Re: JD's CrossFit Chronicle
 

04/16

50 push-ups
Run 1 mile
50 push-ups
Run 1 mile
50 push-ups

25:21.

Re: JD's CrossFit Chronicle
 

No real program to speak of - I did do some hill sprints a few times...last one was 1:1 rest for 20 min AMRAP

Friday I worked out at the neighborhood club

10 rounds or 30 mins

10 pull-ups (strict)
20m weighted carry, 200lbs

7 rounds + 10 pull ups Tough on grip!

Re: JD's CrossFit Chronicle
 

Okay - slackin' on the ol' log here. Weird not having a gym. Just making do with what I have and staying active.

Not sure on the dates here but I think this is the order I went in.

Tabata

Squats 20,19,18,17,17,17,17,17 - 142/17
Push-ups 12,11,10,9,9,7,7,5 - 70/5 ugh
Sit-ups 10,9,8,8,8,8,8,8 - 67-8
Thought I had my clock set right but it was for 24 consecutive intervals instead of 32...so I had maybe a minute or so break before the burpees...they were still super hard

Burpees - 6,6,6,5,5,5,5,6 - 44/5

Couple days later

2 mile jog - felt fat

05/03

At the track
8 laps
Sprint straight
Walk turns

Then
8 rounds
Every 90 secs
Sprint 100 yards in socks on field

05/06

Couple days later

10 rounds
7 steel beam pull-ups
Rest 30 secs
15 burpees as fast as possible
Rest 30 secs

1. 2:07
2. 5:02
3. 8:11
4. 11:35
5. 14:54
6. 18:23
7. 21:37
8. 24:46
9. 28:06
10. 30:53

Also - beam pull-ups are funky..not sure why. My guess is that it forces to use proper technique lower in the arm and in the shoulder because you can't get help from your grip. I don't know.
Each round is finishing time.

Re: JD's CrossFit Chronicle
 

03/08
5 Rounds for time
50 Double unders
10 HSPU

19:51 - Did this outside at my house on a bent piece of plywood and against my chimney. :)

Re: JD's CrossFit Chronicle
 

Did a hill workout a few weeks (3 weeks?) ago and my back tightened up along with my calf. So I took some time off - then did a 20 min AMRAP a week later at a track - 400m run/rest 1:1. Felt like I was dying!

Last few weeks I've done nothing but get the new gym ready. And we opened yesterday.

[url]www.stclairshorescrossfit.com[/url]

Re: JD's CrossFit Chronicle
 

1st WOD at my new place

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

5:41

06/04
Deadlift - just kind of played around

5 rounds for time

7 Thrusters 115
11 Box jumps, 24

7:00

06/06

15 min AMRAp

3 KB Swings, 53
3 situps
3 pushups
6
6
6
9
9
9

24 + 3 KB Swings

Re: JD's CrossFit Chronicle
 

06/10
Bear complex

5 sets, 7 reps.

Power clean
Front squat
Push press
back squat
push press

tap n go

65-85-105-150 (PR)-x Didn't attempt 5th. Happy with a PR.

Re: JD's CrossFit Chronicle
 

6/20

3 rounds
Run 400
21 Burpees
Row 500

16:33 I think. Pretty close to my PR

Re: JD's CrossFit Chronicle
 

06/24

Front squat

10-75
7-95
5-115
3-135
2-155
1-175
1-195
1-215
1-235

Just messin' around. Haven't done hardly any strength work recently

For time
Row 500m
150 double unders

5:02

Re: JD's CrossFit Chronicle
 

06/26

Row 500m
150 Double unders
5:02

06/27

DT
5 rounds for time

12 Deadlifts, 155
9 hang power cleans
6 push jerks

12:52 I think. Not a PR.

6/28

10 Front squats 135, 10 burpees
9 Front squats, 10 burpees
etc...all the way down.

All unbroken FS's - 15 something I think.

6/29

The Ghost

6 rounds for reps of
1 min Row Calories
1 min burpees
1 min double unders
1 min rest

80, 90, 80, 80, 80, 5

Re: JD's CrossFit Chronicle
 

Did power cleans a few days ago...

Up to 205. Didn't push it.

7/3
Front squats
3 - 125
3 - 145
3 - 165
3 - 185
3 - 205
Feel weak...didn't push it at all though. That's the theme.

7/4
'Grelen'

3 rounds for time
Run 400m
21 KB swings, russian
12 Pull-ups
10 Clean and jerks, 135

14:35:run::run::kicking0:

Re: JD's CrossFit Chronicle
 

Dang...have not been working out nor do I care. Been so busy getting the gym up and running and taking care of my daughter it's just been a low priority. I'm not worried though. I'll get a regular program going once school starts :-). From time to time I manage to get a little work in though.

Did some light back squats one day

45-10
75-10
135x7
165x5
195x5
215x5

C n J's another

Up to 175x2

Did a metcon on day

1 min power snatch, 75 - 15, 12, 12, 12
1 min Burpees 15, 12, 12, 12
1 min box jumps 12, 12, 12, 12
1 min double unders 77, 75, 75, 66

Re: JD's CrossFit Chronicle
 

Oh boy...I have not been good here. Open up a gym and the training goes down the friggin' toilet!


Did light back squats one day

45x10
95x10
135x7
185x5
205x3
225x3
245x3
265x1

Also did 20 min AMRAP
row 21 Cal
21 Thrusters, 95

4 rounds + 15 Thrusters

Also did a Shoulder press workout

Max reps 100% rest

135x8
115x12
95x20
65x35


Friday
8/1
21-15-9
Front squats, 75
S2O
Pull-ups

5:33

So spotty here...

Re: JD's CrossFit Chronicle
 

Lets see
Last Friday I did some light snatch doubles...up to 155 I think

Did a 15 min AMRAP of
7 hang power snatch, 95
14 walking lunges with 45lb bumper
21 double unders
8 rounds + 7 snatches

Then didn't do much until yesterday...

08/15
EMOTM for 20 mins
Even mins 1 - 5 dips
Odd mins 1- 5 pull-ups
Dips I did 4 reps up to the 10 min mark, then did 3 for the rest (plus added a min on accident) pull-ups I did 4 straight across.

08/16
4 rounds for time
Row 500m
50 squats
15:13

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;951999]06/22/11

Did the MCCF assessment WOD today. Never did it before.

Row 500
50 squats
40 situps
30 pushups
20 pullups

5:56[/QUOTE]

Took a few weeks off...lots of stuff going on with the gym, getting the house ready for fall, dealing with flood damage and getting my daughter ready for school. I worked out from time to time the past few weeks but kept hurting myself because I wasn't warming up properly etc.

Did my assessment WOD again today

My time was 6:42 - not terrible considering my bodyweight and lack of training lately. I'm about 205+.

Also did some light back squats.

10 - 45
10 - 75
7 - 135
5 - 165
5 - 185
5 - 205
5 - 225

Re: JD's CrossFit Chronicle
 

9/3/14
Workout was cut short..got a good warmup in then had to go pick up my daughter from school because of a power outage.

Did some skill transfer drills then started working on light snatches. Then had to go.

9/4
Clean (squat) and jerk...not heavy. Focused on technique.
EMOTM for 10 mins
Mins 1 - 2 135
Mins 3 - 10 145

WOD

25 Wall balls
Then
9-6-3
KB Swings, 53
Push press, 95
Front squat, 95
SDHP, 95

5:03

Re: JD's CrossFit Chronicle
 

So I've been working out...and writing them down. Just not putting them here. I'm sure I've got the days off so I'll just post my last few.

9/8?
Front squat
Did some double unders between my warmup sets

2x165
2x185
2x205
2x245 (miss) got 1. Didn't try #2.
2x235

3 Rounds
Row 500m
21 Situps
12 burpees with jump and touch (middle bar).

13:31

9/9
Snatch
2x115
2x125
2x135 landed forward on rep 1
2x135 - foot forward on rep 1
2x135
2x145
2x150 - miss #1. Behind.

Been really trying to just focus on doing stuff right. The 150 was the first rep I missed. Just stopped there.

AMRAP in 20 mins.
Run 400m
20 Push-ups
40 Double unders
4 rounds + 10 push-ups.

9/10
Back squats

5x135
5x165
5x185
5x205
5x225
5x245

3 Squat cleans, 135
3 C2B pull-ups
6
6
9
9
12
12

9's + 6.
My first 'heavy' metcon. Definitely not good here. need to build this back up for sure.

9/11

Push Jerk
115x2
135x2
155x1
175x1
185x1 maybe a bit of a pressout
195x1 - got it. but elbow felt funny..stopped

Tabata row Cal.

9,8,8,8,7,8,8,8

there we are.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1099174]10/2
5 rounds
Row 500
15 Bench press, 135
19:02

10/04
Helen
3 rounds
Run 400
21 KB swings, 53
12 pull-ups
9:08 rx - unbroken. No pr.

10/06
BOB tryout WOD
in 18 mins AMRAP (and reps)
30 over bar burpees
30 pull-ups
30 thrusters 115
15 HSPU
15 Muscle ups
30 double unders
1 rope climb

2 scores. time after thrusters and total reps

6:08 and 114. MU's were super hard after all that other garbage.[/QUOTE]

Oh boy...been almost 2 years since my last 'Helen'.

9:42. I guess not too bad considering I'm about 2 bills right now lol.

Also wanted to see how much I could ring dip...

BWx3
25x1
30x1
35x1
40x1 miss
37.5x1

Re: JD's CrossFit Chronicle
 

So I forgot to write this one down from 09/05 I think

3 rounds for max reps 100% rest

Pull-ups - 7,6,5 - 18
Ring dips - 4,3,3 - 10
Chins - 5,4,4 - 13
Push-ups - 23,20,20 - 63

Soo bad...

WOD
15 Reps of the following

Push jerk, 95
OHS 95
Push-up
Pull-up
Wall ball
KBS 53
MBC
Sit-up
Thruster, 95
Burpee

12:11

Re: JD's CrossFit Chronicle
 

09/13

TGU
3R/3L - 25
2R/2L - 35
2R/2L - 53
1R/1L - 70
1R/1L - 70

Death by 10m with touch

13+13. Could've gotten to 14 but sandbagged too much in the beginning

9/15

Wasn't feeling it at all

Did a few front squats then shut it down
7x95
5x115
3x135
3x155
3x175

Quick metcon

AMRAP in 7 mins
Row 250
25 Wall balls

2 + 5 Wall balls

09/16

Weighted pull-ups

5xBW
3x15
1x25
1x35 - with little kick
1x40 barely
1x45 - No way.

WOD
1 Round of 'Cindy'
1 Power clean 155
1 Round of 'Cindy'
2 Power cleans
1
3 etc

19:47

Re: JD's CrossFit Chronicle
 

9/17
Behind the neck push press

115x3
135x3
155x3
175x3
185x3 (miss) wobbley - elbow didn't feel good.

WOD
AMRAP in 6 mins

12 push press, 95
12 box jumps, 24/20
rest 1 min
max push press in 1 min, 95. Score is total reps but part 2 is worth double

5 rounds + 34 reps - 188.

9/18

30 min AMRAP

20 deadlifts, 1 arm, 1 leg - 70lb KB
30 sec L-sit hold (total - accumulate in as many sets as possible)
40 meter farmer carry 2 70 lb KB's

L-sits were the hardest by far.

4 rounds + 20 deadlifts.

9/19

Back squat - only do high bar now.

15x45
10x65
10x95
7x115
5x135
5x165
5x185
3x205
3x225
3x245
1x255
1x265
1x275 miss

metcon

Row1K
50 KB swings, 53
50 burpees

9:00 - KB Swings unbroken.

Re: JD's CrossFit Chronicle
 

09/22

Row 30 mins
7155 meters

09/23

Workout was 10 rounds for time of
15 deadlifts, 135
15 push-ups

I hadn't done high rep deadlifts of any kind in a long time so I figured I'd play it by ear. Wasn't 100% feeling great so just figured I'd stop around 15 mins.

7 rounds
14:44

Re: JD's CrossFit Chronicle
 

9/24
Went to the track with the 9am. Hadn't done sprints in a while

Every 2 minutes...

Sprint 100yds

9/25

Front squat
10x45
10x75
7x95
5x135
3x165
2x195
1x215
Shut it down..had a weird pain in my knee...knee has never really bothered me so just being cautious.

Then I wanted to see how out of shape I was so I did a 'Fran' type WOD. Figured whatever I got below 3 rounds was how out of shape I am...

4 Min AMRAP

15 Thrusters, 95
15 Pull-ups

2 rounds + 2 pull-ups.

12 weeks I'll re-do. Need to get 3.

9/26
Strict pull-ups - 9,7,6 - 22
dips - 5, 5, 5, - 15
Chins - 7, 6, 6, - 19
Max rest. Up 15 reps from 9/5. Didn't do push-ups because I had to do burpees in workout.

Run 800m
50 KB Swings, 53
50 Burpees

8:52

Thought it would be fun to run instead of last friday's Row 1000.

9 mins last week, 8:52 today - combined time 17.52.

Re: JD's CrossFit Chronicle
 

09/29

Power clean and jerk.

75x5
105x3
135x2
155x2
165x1
175x1 - wonky
185x1
195x1 - slow clean
205x1 - pressout
205x1 missed clean

Death by clean and jerk, 135#

10 rounds + 5
PR!

09/30

Started Hatch squat today

Never did a real intermediate squat program all the way through...so I'm going to try this.

Back squat
10x160
8x185
6x200
4x215

Front squat
5x150
5x170
5x170
5x170

(all based on percentages)

10/01

Sprints...

Every 3:30
Run 200m

Rest 100%

EMOTM
Sprint 50 yards

Meant to do 12 but stopped at 8...had a bad stitch in my side...almost felt like a pull or something. We'll see tomorrow.

Re: JD's CrossFit Chronicle
 

10/2
Hatch week 1 day 2

Back squat
10x160
8x170
8x185
8x200

Front squat
5x150
5x160
5x170
5x170

10/3

Weighted dips
5xBW
2x25
1x35
1x40
1x45 miss
1x42.5 miss
5xBW

WOD
100 feet walking lunge
21 pull-ups
21 sit-ups
100 feet walking lunge
18 pull-ups
18 sit-ups
100 feet walking lunge
15...etc

6 Pull-ups
6 sit-ups

13:28.
I know this isn't a PR but I'm happy I did the pull-ups unbroken.

Re: JD's CrossFit Chronicle
 

10/06

Hatch squat week 2 day 1

back squat
10x160
8x170
6x185
6x200
6x215

Front squat
5x150
5x170
5x185
5x185


10/07

Snatch
5x75
3x95
2x115
1x135
1x135
1x145 miss
1x145 miss
Gave up there...kind of annoyed that I missed those being 25lbs under my PR
10x125 to work on technique

'Grace'
2:34

Re: JD's CrossFit Chronicle
 

10/8

Track day

400m run
Rest same amount of time as 400...

Got thrown off on timing but, I wasn't fast to be sure. I think I was barely under 1:30 for the first 1.

did about 8 50 yard sprints at the end with a cool old guy I met there. He was 68 - we just struck up a conversation. Pretty cool. He was just as fast as me in the 50 as well...I just had a quicker start :-)

10/9

Hatch squat week 2 day 2

Back squat
160x10
185x8
200x8
215x8

Front squat
150x5
160x5
170x5
170x5

Re: JD's CrossFit Chronicle
 

10/09

Shoulder press

2x115
2x125
2x135
2x145
2x150
2x155
2x160

Re: JD's CrossFit Chronicle
 

10/10

Hang squat clean
Squat clean
Jerk

75x3
95x3
115x2
135x1
145x1
155x1
165x1
175x1 - funky jerk, but legal
185x1
195x1 - big pressout

'Cindy'
16 + 2 pull-ups

Last time was 18+ but I'm like 2 bills now...or more. I'm okay with that #.

10/11

Fight Gone Bad

Wall balls 26, 21, 20
SDHP 20, 17, 15
BJ 20, 17, 15
PP 47, 35, 31
Row 13, 13, 15

325 - I'm super okay with this - last time like 3 years ago was 314 but I think I did stuff out of order...My PR is 332 - I strategized this towards my strength (PP). So I gave myself a 10 sec break between each movement except for the PP I went balls to the wall. I definitely went down in the wall balls and box jumps but also feel I could've PR'd this had I gone a bit harder in round 1.

Re: JD's CrossFit Chronicle
 

10/13

Hatch squat week 3 day 1

Back squat
8x170
8x185
6x215
6x225

Front squat
5x150
5x170
5x185
5x195

WOD
60 Double unders
50 Deadlifts, 135
40 Sit-ups
30 KB swings, 70
20 OHS, 95
10 HSPU

9:58

10/14
Snatch balance

1x115
1x125
1x135
1x145
1x155
1x165
1x175
1x185 (miss) almost had it...

10/15

Track

8 rounds
Sprint :30
Rest 3:00

10/16

Hatch squat week 3 day 2

Back squat
10x160
10x170
8x185
8x200

Front squat
5x150
5x160
5x170
5x170

10/17

3 Rounds for reps
Pull-ups - 11,9,8 - 28
Dips - 7, 6, 7 - 20
Chins - 8, 7, 7, - 22
Bench, 135 - 12, 12, 12 or 14....forgot

Total of top 3 70. 14 better than last time and 29 more than early september.

WOD

21-15-9

Burpee box jumps, 24
TTB

14:52. TTB Killed me.

Re: JD's CrossFit Chronicle
 

10/20

Hatch squat week 4 day 1

Back squat

8x170
8x185
6x215
6x225

Front squat

5x170
5x185
5x195
5x210

10/21

Push jerk

5x95
5x115
2x135
1x155
1x175
1x185
1x195
1x205 maybe a little press out
1x215 minor press out
1x225 nope

WOD

20 min AMRAP

Row 500m
15 Power cleans, 145
12 Thrusters, 95

3 + 5 Power cleans.

Re: JD's CrossFit Chronicle
 

10/22

10/22
Hatch week 4 day 2

Back squat
8x170
8x185
8x200
8x215 (accidentally did an extra set of 6x215 from lack of detail orientation)

Front squat
5x150
5x160
5x170
5x170

10/23

EMOTM
Alternating minutes/20 mins

25# weighted pull-ups
25# weighted dips

Mins 1 - 4, 3 reps
Mins 5 - 12, 2 reps
mins 13 - 20 1 rep

Track later

10x100m run. Each for time
max rest

Have the times but not handy...

10/25

2 mile jog
First time going for a short run since early may. Felt slow...and fat. As I did in may. I plan on adding a little run 1x per week to get ready for the turkey trot.

Re: JD's CrossFit Chronicle
 

10/27

Hatch week 5 day 1

Back squat
8x170
6x200
4x225
4x240

Front squat
5x170
4x195
3x210
3x220

10/28

Clusters - (squat clean thrusters) Focused on keeping the bar in my hand when transferring to the thruster.

3x95
3x115
2x135
1x155
1x165
1x175
1x185
Stopped there...maybe a little more in me.

'Jackie'
Row 1k
50 Thrusters
30 pull-ups

7:24

PR is 6:59 here. I probably could've gone a bit faster on the thrusters but just wanted to get them done unbroken. Pull-ups actually felt okay.

10/29

Didn't work out...had my first BJJ Class. I think I'm going to try this for a while. Had a good time.

Re: JD's CrossFit Chronicle
 

How you liking Hatch JD?

Re: JD's CrossFit Chronicle
 

10/30
Hatch squat week 5 day 2

back squat

170x6
200x6
215x6
215x6

Front squat
150x5
160x5
170x5
170x5

Bench
135x10
155x10
165x10
175x10

10/31
5 rounds for time
15 deadlifts, 135
12 hang power clean
9 front squat
6 push jerk

18:31

11/1
2.5 mile jog.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;1244104]How you liking Hatch JD?[/QUOTE]

I like it...not too taxing thus far...1 day has been rough but it wasn't that bad. I may re-do it after I finish.

Re: JD's CrossFit Chronicle
 

Okay...slow week...been a bit under the weather. Thought I was better on Friday but after my workout I felt like crap all weekend. Did get in my squats though...

11/3
Hatch week 6 day 1
Back squat

6x185
6x215
3x240
2x250

Front squat

5x160
4x185
4x195
4x195

11/4
Snatch
Up to 155. Missed 165 3x but didn't feel to bad.

Thruster WOD from mainsite

5 reps EMOTM
Mins 1 - 5 75
6 - 10 95
11 - 15 - 115
16 - 20 - 135
21 - 25 - 115

22 mins + 2 reps

11/7
Hatch squat week 6 day 2

Back squat

4x200
4x215
4x215
4x215

Front squat

5x150
5x160
5x170
5x170

Weighted pull-ups
Up to 45..missed 50. Then did 5 negatives with 50.
Felt those all weekend.

Re: JD's CrossFit Chronicle
 

Okay...I've still been under the weather pretty much all week. Felt good enough to get my squats in though...and a quick metcon.

11/12

Hatch week 7 day 1

Back squat
5x185
5x215
2x225
3x240
1x265

Front squat
5x160
4x185
4x195
4x210

11/13
Hatch week 7 day 2

Back squat
4x185
4x200
4x215
4x225

Front squat
5x150
5x160
5x170
5x170

2 rounds for time
Row 500m
20 burpee pull-ups

9:40

11/14
For time
20 lunges with 53lb KB in front rack
20 KB Swings
20 pull-ups

1:35...just did it to see how long it took...was part of the workout today.

Re: JD's CrossFit Chronicle
 

11/15
Hatch week 8 day 1

Back squat
5x170
5x185
5x200
5x215

Front squat
5x150
5x160
5x160
5x160

11/17
Push press
95x3
115x2
145x2
155x2
165x2
175x2
185x2
195x2 (miss) 1

WOD
12 Min AMRAP
10 DB thrusters, 50 lbs
10 Shuttle sprints (10m)

7 rounds + 1 Thruster

11/18
Hatch week 8 day 2

Back squat
170x5
170x5
185x5
185x5
185x5

Front squat
150x5
150x5
150x5
150x5

Weighted dips
5xBW
3x5
2x10
2x15
2x20
2x25
1x30
5xBw

11/19
Snatch balance

75x5
95x5
115x5
135x3
155x2
165x1
175x1
185x1
200x1 - PR. It was slow...but hey.

24 MIN AMRAP
Row 500m
25 Wall balls
10 Power clean, 155

11/20
Weighted chins

5xBW
2x25
1x30
1x35
1x40
1x45
1x50 (miss)
3 negatives

WOD
7 min AMRAP
10 TTB
20 Double unders
3 + 6 TTB (Hate TTB)
Rest 2 mins
10 KB SDHP 70
20 Double unders
4 + 10 SDHP