Re: JD's CrossFit Chronicle
 

09/20/11

Sprints at the track. South Lake - which kind of sucks. The track is very hard.

I just ran 2 miles (8 laps) sprinting the straightaways and jogging the turns. So - 16 intervals. No stop watch but it was pretty close to 20 second sprint and 40 second rest.

Re: JD's CrossFit Chronicle
 

09/24/11

Scoop practice at oly class

Snatch
1-125
1-145
1-165 (miss)
1-165 Didn't get all the way down but no press out.

Then did 5 rounds for time

Row 250m
10 Front squat, 135
15 GHD Situps
20 Box jumps

21:44.

Re: JD's CrossFit Chronicle
 

09/26/11

Did "Diane"
No PR but last time I did it I did sumo style

21-15-9
Deadlift, 225
HSPU

5:51

09/27/11
2.5 Mile stroller jog with Micah.

Re: JD's CrossFit Chronicle
 

09/28/11

Bad day...just didn't have it and didn't push it.

Squat clean

1 - 135
1 - 145
1 - 155
1 - 165
1 - 175
1 - 185
1 - 195
1 - 205 miss
1 - 205 miss

Slow elbows, not aggressive, just sucked. Hams were still really tight from Diane.

Re: JD's CrossFit Chronicle
 

09/29/11

'Helton'

3 Rounds for time
Run 800m
30 Dumbell squat cleans, 50 lb db's
30 Burpees

37:19 Rx'd. In the rain.

Re: JD's CrossFit Chronicle
 

10/01/11

Overhead squat

5 - 115
5 - 135
5 - 155
5 - 175
5 - 195 (PR)

rest a few hours

10-9-8-7-6-5-4-3-2-1

Power clean, 135
Ring dips
Kettlebell swings, 53
Pull-ups

16:56 - that was a blaster.

Re: JD's CrossFit Chronicle
 

10/02/11

Deadlift
3 - 235
3 - 275
3 - 315
3 - 340 (PR)

Death by 10 meters
16+16. Might have miscounted and made it to 17. Not sure.

Re: JD's CrossFit Chronicle
 

10/03/11

30 Squat clean thrusters @ 155

6:20 Rx'd. Didn't want to do jerks. Been working on transitioning to a thruster from a squat clean.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;992668]10/03/11

30 Squat clean thrusters @ 155

6:20 Rx'd. Didn't want to do jerks. Been working on transitioning to a thruster from a squat clean.[/QUOTE]

Nice time JD! I'm trying a heavy Grace tonight @ 155 and will be curious to see if I can beat that time even with powercleans.

I owe MCCF a visit and a stone one of these days soon!

Re: JD's CrossFit Chronicle
 

10/05/11

Box squat EMOTM pretty low box with abmat..parallel or just below.

2-2-2-2-2-2-2-2-2-2

185-185-195-195-205-205-215-215-225-225

Just trying to find out where I'm at.

Re: JD's CrossFit Chronicle
 

10/06/11

Prowler push roughly 40m with turnaround. Used 140lbs and did about 6 rounds. Pretty tough. Never really did prowler pushes before.

Re: JD's CrossFit Chronicle
 

10/07/11

For time
Row 500m
10 rounds of 'Cindy'
Run 400m

16:21

Re: JD's CrossFit Chronicle
 

10/08/11

Snatch balance
1 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165 (miss)
Didn't feel like pushing it...I hate snatch balance

Sotts press

3 - 45
3 - 55
3 - 65

Those suck..I can do more though.

Re: JD's CrossFit Chronicle
 

10/09/11

Hang power clean

1-145
1-155
1-165
1-175
1-185
1-185
1-195
1-195
1-205
1-215(miss)
1-215(miss)

Did some hill sprints too...15 of them. Only took 8-10 secs to get up the hill but I'm feeling it today.

Re: JD's CrossFit Chronicle
 

10/10/11

Thruster
1-135
1-155
1-165
1-175
1-185
1-195
1-205(Miss)
1-205(miss)

I can do more here but I was really concentrating on keeping the weight on my shoulders throughout the movement. I can for some reason death grip a thruster for more weight but I'm trying to train myself out of that.

Re: JD's CrossFit Chronicle
 

10/15/11

Snatch
1-105
1-115
1-125
1-135
1-145
1-155 miss
1-155
1-170 miss
1-170 miss
1-170 miss
1-170 miss

Good day for me even though I missed all of the 170 attempts. Got under each one and felt pretty strong...I will get it next time.

5 rounds for time:
100 feet bear crawl
100 feet broad jump with 3 burpees for every 5 jumps.

14:42

Re: JD's CrossFit Chronicle
 

10/16/11

Back squat
5-185
5-225
5-255
5-285
5-305 PR

Missed that one like 3 x so I'm happy w that. Felt like I had more too.

AMRAP in 7 mins
4 HSPU
8 KB swings, 2 poof
12 GHD sit-Ups

4 rounds + 6 GHD sit-ups

Re: JD's CrossFit Chronicle
 

10/17/11

'Grelen'

3 rounds for time:

Run 400m
21 KB Swings (american)
12 pull-ups
10 Clean and jerks @ 135.

14:15 PR

Re: JD's CrossFit Chronicle
 

10/18/11

Shoulder press - just to see how weak I am

1 - 135
1 - 145
1 - 155
1 - 165 (miss)
1 - 165
1 - 170 (miss)
1 - 170 (miss)

100 Chin-ups - not for time. Just wanted to do them.

Re: JD's CrossFit Chronicle
 

10/20/11

42 Double unders
21 Burpees
30 Double unders
15 Burpees
18 Double unders
9 Burpees

4:24

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;997769]10/20/11

42 Double unders
21 Burpees
30 Double unders
15 Burpees
18 Double unders
9 Burpees

4:24[/QUOTE]

I like this. Will have to try this tomorrow. Signed my daughter up for Troy Gymnastics yesterday!


EDIT: This was Greg, lol

Re: JD's CrossFit Chronicle
 

10/21/11

40 min jog...little over 4 miles. Probably 4.5.

Re: JD's CrossFit Chronicle
 

10/22/11

Squat clean and jerk
3 - 95
2 - 135
1 - 155
1 - 175
1 - 195
1 - 205
1 - 220 (Missed Jerk)
1 - 220 (Missed clean)

Still need to figure out how to be more aggressive with the new front rack position. For some reason when I switched from the death grip - to 'on my shoulders' (which is more comfortable) I can't get as aggressive and my weights are down. I think it's probably just a matter of time before it clicks.

Re: JD's CrossFit Chronicle
 

10/24/11

Deadlift
3 - 225
3 - 255
3 - 285
3 - 315
3 - 345 (PR)

4 rounds for time (actually AMRAP in 20 mins)
Walking lunge with 45 # plate overhead, 100 feet
30 box jumps, 24
20 Wall balls
10 HSPU

3 rounds + the lunges. Felt kind of weird cutting it short but I see no need to fight through workouts longer than 20 minutes - will do it occasionally but, as a general rule - I'm going to try to stay around 20. Hero WOD's I'll go a little long.

Re: JD's CrossFit Chronicle
 

10/24/11

2K Row
7:24.7 PR

Re: JD's CrossFit Chronicle
 

10/25/11

dips
5 - BW
5 - 20
5 - 27
5 - 37
5 - 47
5 - 57 (miss) 3
10 - BW

Re: JD's CrossFit Chronicle
 

10/27/11

Back squat

3 - 205
3 - 235
3 - 265
3 - 295
3 - 320 (PR)

Re: JD's CrossFit Chronicle
 

10/28/11

Never did this one before - from the games a few years back...

5 Rounds for time:

275# Deadlift, 5 reps
10 Burpees

4:44.

Re: JD's CrossFit Chronicle
 

10/29/11

Snatch
1-105
1-115
1-125
1-135
1-145
1-155 (miss)
1-165
1-175 (miss)
1-175 (miss)
1-175 (miss)
1-175 (miss)

Probably should just try to land 170 first but I have 175 in my head.

Re: JD's CrossFit Chronicle
 

10/30/11

Hill sprints at Balduck Park. I always look at hills and think it won't be hard enough. I'm always wrong.

I did 10 intervals every :90 secs. Each sprint was about 20 secs.

Re: JD's CrossFit Chronicle
 

11/1/11

10 minutes AMRepsAP
53lb KB snatch

133. I never did this, and think I have a lot more in me - I didn't want to rip my hands or anything either.

Re: JD's CrossFit Chronicle
 

11/02/11
50 wall balls
10 muscle ups
40 wall balls
8 muscle ups
30 wall balls
6 muscle ups
20 wall balls
4 muscle ups
10 wall balls
2 muscle ups

24:48 all single MU's. All false grip straight ARM.

Re: JD's CrossFit Chronicle
 

11/03/11

Deadlift

5 - 225
5 - 255
5 - 285
5 - 315
5 - 330 (PR)

Starting to get some consistent PRs - happy with that.

Re: JD's CrossFit Chronicle
 

11/04/115

Push jerk
1 - 155
1 - 165
1 - 175
1 - 185
1 - 195
1 - 205 (miss)
1 - 205 press out

My PR is 230 but I'm concentrating on using the proper rack position which makes it feel like I have less power for some reason. Less control of the bar or something. I don't know. Just something I'm still trying to fix and I realize that my weights are going to go down for a bit.

AMRAP in 7 mins

7 push press, 105
7 hip/back extensions
7 KB swings, 2.5 pood.

5 rounds + 4 push press.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1002428]11/04/115

Push jerk
1 - 155
1 - 165
1 - 175
1 - 185
1 - 195
1 - 205 (miss)
1 - 205 press out

My PR is 230 but I'm concentrating on using the proper rack position which makes it feel like I have less power for some reason. Less control of the bar or something. I don't know. Just something I'm still trying to fix and I realize that my weights are going to go down for a bit.

AMRAP in 7 mins

7 push press, 105
7 hip/back extensions
7 KB swings, 2.5 pood.

5 rounds + 4 push press.[/QUOTE]

2.5 pd!!! thats on my christmas list along with a 3. You try snatching that thing yet??

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;753864][B]03/15/10[/B]

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

15:42 Rx'd.[/QUOTE]

Did this again 14:22 Rx'd. Did all thrusters unbroken.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;1002457]2.5 pd!!! thats on my christmas list along with a 3. You try snatching that thing yet??[/QUOTE]

Not yet! I'll try it though...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1003134]Did this again 14:22 Rx'd. Did all thrusters unbroken.[/QUOTE]

Love that one. It gets to the point where its almost impossible to get a PR unless you get a lot more efficient on the row. I did this 3 months ago to the day. I may have to give it a go again soon (I'm running out of day before my surgery though to get in all these workouts I have on my to do list :ranting2:)

Re: JD's CrossFit Chronicle
 

11/09/11

10-9-8-7-6-5-4-3-2-1
Power clean and jerk, 95 pounds
Push ups
Pull ups
Sit ups

12 something...

Re: JD's CrossFit Chronicle
 

11/10/11
Just did the MCCF Warmup - resting up for the Battle of the Boxes, a local CF team competition

11/12
Battle of the Boxes
Several workouts including pistols, back squats, TTB, KB Swings, running, HSPU, Ground to overhead, burpees and double unders. Good time - I think my team finished in 12th.

11/13
Recovery row 2K. Very slow