Re: JD's CrossFit Chronicle
 

Been keeping up on my running...not necessarily my log though. Here's my last few workouts

5 Rounds for time
40 Double unders
20 1 Arm, 1 Leg Deadlifts, R/L (10 each) 70

12:24

On The Airdyne

1 Min max calories
1 Min Rest
10 Rounds

26
22
22
20
21
19
18
19
18
25

Then I did a max effort 1 min the other day and got 38.

Memorial Day, Modified 'Murph

Run 1 Mile
100 Push-ups
200 Sit-ups
300 Squats
Run 1 Mile

46:59

Re: JD's CrossFit Chronicle
 

Other than keeping up with the mile runs...did this yesterday

05/27
AMRAP in 15 mins
10 Calorie Bike
10 Shuttle sprints
Rest :30
9 Rounds in 15:46

Re: JD's CrossFit Chronicle
 

Holy cow I've been slackin. Been keeping up on my mile runs

Did a few other WOD's here and there but didn't note my times...

Did a 2k row
150 Double unders
1 mile run WOD

That took me like 23 Something I think??

Also, I stopped by a new CF affiliate Downtown detroit to run on their True Form Treadmill and to check their place out. TrueForm was cool...Couldn't even break a 9 min mile though.

I also did a box jump workout along with Mountain climbers, can't remember what it was though.

Also did a static hang the other day for 7 mins - not at once. But I've been feeling that for a few days and will probably try it again.

Re: JD's CrossFit Chronicle
 

Been keeping up on my runs...few wods in there.

The other day I did this...

800m run
20 Deadlifts, 1 Arm/1 leg R/L, 70 lb KB
20 Push-ups (20 unbroken!! First time since nerve injury)
20 Goblet Squats
800m Run
20
20
20
800m Run
20
20
20
800m run

31:31

06/12
10 min warmup on Airdyne

1 Mile jog

For time
Run 400m
50 Sit-ups
50 Double Unders
Run 400
50
50
Run 400m
50
50
Run 400m

17:34

Re: JD's CrossFit Chronicle
 

Did some sprints the other day - 3 Mile run the day before.

Also did an 20 min AMRAP of
500m Row
30 M bear crawl
30 M max broad jumps

4 + 276m row.

Re: JD's CrossFit Chronicle
 

Been running still. Not much else. I did a WOD the other day that was way too hard.

4 Rounds
Run 400m
40 Double unders
10 Ring Push-ups

17 something. Felt like crap. And ring push ups were way too hard. Left arm still weak.

Re: JD's CrossFit Chronicle
 

Been keeping up on my running...did a track day yesterday

800m warmup

Then 8 laps - sprinted the straight, walked the curves

Last week I did a conditioning workout to see how much I have changed in the last year.

3 rounds for time

Row 500m
21 Burpees
Run 400m

16:32 - one second PR from over a year ago!

Re: JD's CrossFit Chronicle
 

First 'WOD' in a while yesterday

20 Min AMRAP
400m Run
15 Push-ups
15 MBC
30 Double Unders

4 rounds in 19:52.

Still been runnin' - MuckFest this Saturday.

Re: JD's CrossFit Chronicle
 

Along with the regular runs...

Did 5 rounds for time the other day of


10 Kip swings
10 Box Jumps
20 Sit-ups

about 12 mins...

Track workout on Saturday

1 mile warmup

8 rounds (every 2 mins)
Run 200m

then 8 rounds of walk backs
Run 50m backwards
Change direction and sprint 50m

Re: JD's CrossFit Chronicle
 

Been a slackin' on the log. I did a few WOD's just to change it up a bit..something with Kips (not pull-ups) and box jumps. Just trying to stay active along with my runs.

Re: JD's CrossFit Chronicle
 

Oh boy...

Still running. Mixed in a few other things this week.

For time
Run 2 Miles
100 Burpees
(Partition as needed/desired)

50 burpees/1 mile run x2
24:12

9/3
4 Rounds for time
15 Weighted step ups, 2, 25lb DB's
30 Double Unders
400m Run

19:32

Got a little over 2 weeks left in my mile challenge.

Re: JD's CrossFit Chronicle
 

Did some front squats yesterday!

09/09/15

10x45
7x65
5x85
3x105
3x125
3x145
3x165

Re: JD's CrossFit Chronicle
 

Also did some strict pull-ups this week
7 of them to be exact, followed by dip negatives. Tried a regular dip but my left arm was too shaky.

Also did the skill transfer with the PVC.

Gonna take things slow...

Still running. As of today I only have 5 days left of my 6 month, 1 mile per day goal.

Re: JD's CrossFit Chronicle
 

9/17

Did my mile 4 days left!

Then EMOTM for 20 Minutes
2 Pull-ups on even minutes
1 HSPU on Odd Minutes

Re: JD's CrossFit Chronicle
 

Let's see...

Front squatted up to 185 for 3. Also, did some snatch work with a training bar. 15lbs.

Did a few other metcons as well..

Row 500m
150 Double unders in 4:39. That may be a PR

'Cindy' Was a disaster.

10 rounds + 6 Push-ups. just weak on the push ups.

9/25

Snatch balance
Up to 75x3. Just trying to feel crisp.

We also did some sprints a few weeks ago at the track. (Karen and I).

Re: JD's CrossFit Chronicle
 

Slackin' on the old log again.
Here's what I've been doing...

Mixing in some wods, strenght and gymnastics stuff just to get back into it.

Front squats
75x7
105x5
135x3
155x3
175x3
195x3

Did a 12 Min AMRAP
4 Wall Balls
4 KB Swings, 53
8
8
12
12
I made it to 171 I think. Need to double check
Rest 2 mins
Max double unders in 2 mins
100

Tried a gymnastics workout of 21-15-9
Strict pull-ups
HSPU

Only made it through 11 HSPU on round 1. Still no strength.

Did a 4x500m row
2 mins rest between rounds

1:40.5
1:49
1:54.2
1:53.4
Rest 5 mins
100 Hand release burpees jumping to a 10lb bumper
9:42

I've also been continuing with my running and the occasional track workout. Did 10x100m last time.

Snatched yesterday.

Just up to 75x3. Working on form only.

Re: JD's CrossFit Chronicle
 

10/13

Weighted negative pull-up singles between sets of bench press

Bench

Pull
BW-5-15-25-30-35-BW

Bench
5x5
75-95-115-135-155

Today I did overhead as heavy as iv'e done in 8 mos. Still not healed 100%. Also trying a new type of treatment next week. Prolotherapy

1 Snatch balance
2 Overhead squats

67-75-85-95-105-115

Re: JD's CrossFit Chronicle
 

10/15
1 mile for time at the track.
6:35. PR was 6:33 - very happy with this. The PR was from 2010. When I was 35 :-)

Re: JD's CrossFit Chronicle
 

10/16
2 Mile Run on Saturday

10/19
Front Squats
135x7
155x5
175x3
195x3
205x3

10/20

5 rounds Each for reps
In 4 Mins
Run 400m
Max Burpee pull-ups

17, 17, 16, 15,16 - 81

10/21
Top Down Snatch tap n go

45x5
65x5
75x5
85x5
95x5

Re: JD's CrossFit Chronicle
 

Waaay behind...Lets see

Did a track day last week
8x200m it was cold. 800m warmup and cool down

Front squatted up to 225 for a single.

'Jackie'
Row 1000m
50 thrusters
30 Pull-ups
7:46 - PR is 6:59. I'm okay with that though.

Did some snatches and pull-ups and dips on Friday
Snatched up to 115 - missed 125 and stopped immediately. Heaviest I've gone in a while.

I've also been doing my pull-up dip workouts

Max pull-ups
Dips
Chins
another push

I need to find the numbers from my last time.

Also still keeping up on my running.

Re: JD's CrossFit Chronicle
 

11/02
Front Squat
2-155
2-175
2-185
2-195
2-205
2-215

11/03
'Kelly'
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls

34:30. Not a PR but I'm okay with it.

Re: JD's CrossFit Chronicle
 

Okay....catch up.

Monday
11/10

Front squat
3x135
3x165
3x185
3x205
2x205

11/11

AMRAP in 20 Mins
Row 500m
25 Burpees

5 + 53m Row

11/13
Front Rack Lunge EMOTM 1 Mins, 4 Reps
1 - 4 95
4 - 8 115
9 - 11 135
12 - 145

5 Rounds for Reps
1 Min KB Swings, 53
1 Min Shuttle Sprints
1 Min Sit-ups
Rest 1 Min

78-79-76-76-75

11/14
Weighted Chins

5xBW
3x5
1x10
1x15
1x20
1x25
1x30 miss
3xBW
1 Negative as slow as possible with 30.

Keeping up with my running as well. Mile A Day.

Re: JD's CrossFit Chronicle
 

Also seems that I've missed a few WOD's.

Re: JD's CrossFit Chronicle
 

11/16
Front Squat
10x95
10x135
10x155
10x175
10x195 (miss) got 9

11/17
Track Day
120y shuttle sprint
100
80
60
40
20
40
60
80
100
120

1 mile warmup
800m cool down

11/19
Dips
1-2-3-3-3-2-2-1

5 Rounds
Row 500m
Max 135# Bench

19:58
9
7
8
7
6

Trying to work on pushing/chest/tricep stuff now. Need to build some strength back up. Having a EMG on my pinched nerve soon.

Re: JD's CrossFit Chronicle
 

Been sick for like 2 weeks.

Kept running though. Did my turkey trot 10k again. Same time roughly.
Tested my shoulder press twice...135 both times. PR is 175. Mixed in some Front squats but other than that, haven't done much with this horrible cold.


I have my EMG next week. It's some kind of a nerve test.

Re: JD's CrossFit Chronicle
 

Holy crap. Can't believe it's been a month since I logged in!!

I tried to make it 300 days on my running challenge because the weather was nice and I just felt good. I had to stop at 292 because of a tight calf and ****ty weather. Still exceeded my goal by over 100 days though!!

I did a metcon a few weeks ago..

10rounds of
10 Deadlifts, 135
10 Over Bar Burpees
I was like 11 something.

I still have that pinched nerve so I haven't really been worried about getting back into heavy training. I may get a steroid injection to reduce imflammation in the C7 to promote healing of the nerve...It's been almost a year.

I Kind of took last week as a rest week but started some extra volume this week.

1/12

Front Squat (3 Strict Pull-ups after each set
75x10
105x5
135x5
155x3
165x3
175x1
185x1
195x1
205x1
215x1
225x1
235x1
245x1

So that, plus 36 pull-ups

1/13
4 Rounds
Row 500m
15 GHD Sit-ups
15 Ring Push-ups
rest 1 minute
22:45

I wanted to add the rest to keep my rowing split under 2:00. Didn't happen. First 2 were okay...then no.

1/14

Snatch Balance
Didn't push it too hard. Got up to 135..wasn't smooth. So I stopped

Death by 10 double unders (add 10 every minute)

60+32

Re: JD's CrossFit Chronicle
 

1/15
10 Rounds
10 KB Swings, 70
10 Shuttle Sprints
18 something

01/16
25-20-15-10-5

Wall Balls
Pull-ups

12:38
No stamina on pullups...

1/18
Front Squats
Up to 225x3

1/19
25 Min AMRAP
40m Farmers Carry (2 KB's) 70
20m Handstand walk

5 + 40m Carry
First time doing that much handwalking in a long time

1/20
Mini Kalsu

20 Min AMRepsAP
115 # Thrusters
*5 Burpees EMOTM - including start

82 Thrusters

Re: JD's CrossFit Chronicle
 

1/21
Top Down Snatch
Up to 135.

1/23
"Barbara"
44:58

That was rough. Need to re-add my round times.

Re: JD's CrossFit Chronicle
 

Thought I was being better at logging...

Front squats. Not sure on date.
175x5
185x5
195x5
205x5

Negative Muscle ups + 20 Double Unders x 7
Negative Defecit HSPU + 20 Double unders x 7

1/28
Did 15.5 for the first time

27-21-15-9
Row Calories
Thrusters, 95

10:48

Front Squats EMOTM
2/3

Also Ran a mile

2 Reps
145
155
165
175
185
195
200
200
200
200
200
200
210
220
230

2/4
3 Rounds
Pull-ups 5,4,3
Dips 2,2,1
Chins 4,4,3
Incline Pushups (feet on 45) 14,12,13

66 Total 27 on the big 3. Lost so much here. doing once per week now.

Re: JD's CrossFit Chronicle
 

Let's see...

Did the following recently...

Weighted Negative dips and pull-ups
Chins/Dips
BW/BW
5/5
10/10
15/15
20/20
25/25
30/30
35/35 (missed the dip)

Need to get gymnastic strength back.

10 TTB
25 Burpees
10 TTB
20 Burpees
10 TTB
15 Burpees
10 TTB
10 Burpees
10 TTB
5 Burpees

13:16. That was rough.

Also did a horrile metcon of

30-20-10
Squat Cleans, 95
Box Jumps, 24

Time was like 11 Something I think but it was horrifying. Like 'Fran' cough bad.

20 Min AMRAP

1 Dip
2 Chins

14 Rounds.

Front Squats
8x45
8x75
8x105
8x1135
8x155
8x175
8x195
8x205 (Miss/6)

Attempted to do this...

Row 500m
150 Double unders
75 Slam balls...

But. Couldn't get my double unders going and my dog crapped twice in the middle of the gym right when class was about to start so I stopped. Also, it took me like 6 mins + to finish the double unders.

Snatch Balance

Up to 135. 145 was a miss.

Re: JD's CrossFit Chronicle
 

Forgot that I did TGU's this week...

3R/3L
25
35
53
70. Only got 1 with my left though...

Did Filthy Fifty Today
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

29:26. Happy to be under 30.

Re: JD's CrossFit Chronicle
 

Took a few days off...

2/16
Did 4 rounds of...

1 Min Slam Balls
1 Min MTN Climbers
1 Min Shuttle Sprints
1 Min Rest

88,96,96,104

2/17
EMOTM for 20 Mins
Even Minutes, 5 Front Squats
Odd Minutes, 5 TTB Strung together

All TTB were good, front squat weights below
135
145
155
165
175
175
175
185
195
205

Re: JD's CrossFit Chronicle
 

2/16

4 Rounds
Min Max Slam Balls
Min Max MTN Climbers
Min Max Shuttle Sprints
1 Min Rest
88,96,96,104

2/17
3 Rounds
Max Pullups 7, 6, 5
Max dips 5,4,3
Max Chins 6,5,4
Max HSPU 6,4,4

Feeling the strength coming back!

45 on the big ones, 59 total.

18 rep improvement over 2 weeks ago!

4 Min AMRAP
4 Burpees
8 KB Swings, 70

7 or 8 + the burpees


2/19
ran 2 miles because the weather was nice.

2/20

'Kelly'
5 Rounds for time
Run 400m
30 Box Jumps
30 Wall Balls

32:23 I think. Last time was 34:30 in November of 2015 - I'll take it!

Re: JD's CrossFit Chronicle
 

02/22
Front Squats
160x3
180x3
200x3
220x3
240x3 (2)

2/23

5x5 Glute ham raise

Tabata Push-ups
18-10-8-7-6-6-5-6

67/5

Re: JD's CrossFit Chronicle
 

2/23
Also did this

4 Rounds
Row 500m
50 Squats

14:28

Re: JD's CrossFit Chronicle
 

Did weighted negative pull-ups on Wednesday I think.

BW
10
20
30
40
50 (miss)

Also did power clean and jerks for the first time in forever

Only went up to 175.

Friday

16.1

AMRAP in 20 Mins
25 Ft. Walking lunge, 95
8 Bar facing burpees
25 Ft. Walking lunge
8 C2B Pull-ups

157 Reps

Saturday
2/27
2 Mile Recovery jog

Re: JD's CrossFit Chronicle
 

3/1
My gymnasty WOD

3 Rounds
Max
Pull-ups 9,8,7 - 24
Dips 6,5,5 - 16
Chins 7,6,6 - 19
Shoulder Press, 95 8,7,7 - 22

3/2
Front Squat
170x1
190x1
210x1
230x1
250x1

3/3
3 Rounds For Time
Row 500m
12 Power Cleans, 135
9 Thrusters, 95

14:13 or so.

Re: JD's CrossFit Chronicle
 

16.2

Crapped the bed on the double unders of round 2. I'm not redoing anything so, I was stuck with 145.

Jogged a mile on Monday

3/8
Weighted Pull-ups/Dips When I missed I switched to negatives on the dips

5/3 BW
10/10
15/15
20/20
25/25
30/30
35/35 missed dip
40/40 Neg dip
45/45 missed pullup/Neg Dip
42.5/50 Missed pullup/Neg Dip

03/09

'Nancy'
5 Rounds For Time
Run 400m
15 Overhead Squats, 95

13:14 for a PR. Surprised by this. Just goes to show...you can still get PR's after more than 8 years.

Last pr was like 3 years ago at 13:27 and I hadn't done any kind of OHS metcon in a long time.

Re: JD's CrossFit Chronicle
 

Shoot...been slackin on the log.

16.3
Got 10 reps. Couldn't do a bar muscle up.

3/12
St. Patty's 5K.

Forget date...
Front squats
worked up to
215x5

3/16 I think
50 Double Unders
50 Sit-ups
10 Burpees
40
40
10
etc.
10
10
10

12:48.

16.4

AMRAP in 13 Mins
55 Deadlifts, 225
55 Wall Balls
55 Calorie Row
55 HSPU

169

Deadlifts were heaviest I've done in a long time.

Re: JD's CrossFit Chronicle
 

3/21
Weighted Negative Pull-ups

10
25
35
45
53
58
63