Re: JD's CrossFit Chronicle
 

Hey JD.
Hope all is well.
See that you just started Wendler 5/3/1.
I ran it for several months last year - it helped pushed my Squat PR up from ~405# to 455#, and my DL went up by a fair bit too.
I'm now hybriding some Dan John stuff. I'd like a 225 kg (496#) Squat and DL by the end of this year.

Keep up the good work.

Re: JD's CrossFit Chronicle
 

02/02/12

Deadlift
5x140
5x175
5x210

Bench
5x85
5x105
5x125

Re: JD's CrossFit Chronicle
 

02/03/12

'Hammer'

5 rounds each for time. 90 secs rest between rounds.

5 power cleans, 135
10 Front squats
5 Push jerks
20 pullups

16:52 Rxd. (counting the 4 rest periods)

Re: JD's CrossFit Chronicle
 

02/04/12

Have the ALA stair climb coming up at the RenCen in about a month so I figured I'd throw in some stair WOD's

at 9 mile tower...(26 floors)

Warmup (walk) 4:55

Full rest

2:32 (95% - maybe had a little more in me and the last 2 or 3 steps of each floor were almost a walk - ran the whole time otherwise). Also seem to lose my bearings a bit.

Rest about 7 or 8 mins

3:30 - started out too fast then switched to run one flight walk 1 flight

Rest 5 mins

3:34 - walk 1/run 1 again

Next time I'll make my rest a bit more consistent and probably go 4 or 5 rounds.

Re: JD's CrossFit Chronicle
 

02/05/12

30 muscle ups for time: all straight arm start. All singles.

11:23. Best time in a few years. S

Re: JD's CrossFit Chronicle
 

02/07/12

Back squat
5x205
5x240
5+270 (7) I think

Shoulder press
5x105
5x120
5+135 (7) I think

I have no idea why I can't keep count on these...I got at least 6 but pretty sure 7 on both.

Re: JD's CrossFit Chronicle
 

02/08/12

tabata home WOD 32 intervals first 8 being pushups, squats, situps then burpees. No clap on the burpees (arms to a 't') strict pushups and butterfly situps.

Push-ups 8,8,8,8,8,8,8,8 8/64 (gamed the push-ups to stay at 8)
Squats 19,19,19,19,18,17,17,17 17/145
Sit-ups 10,10,10,10,9,9,9,9 9/76
Burpees 6,6,6,6,6,6,6,6 6/48

Re: JD's CrossFit Chronicle
 

02/09/12

Weighted chins
2-2-2-2-2-2-2
12-22-32-42-52-62(miss)-57 (miss/maybe 1)

3 rounds for time

Run 400m
15 squat snatch, 75 #'s
9 HSPU

12:09 rx'd

Re: JD's CrossFit Chronicle
 

02/11/12

Deadlift

Month 2 week 1

235x5
275x5
310x6 - still not able to be aggressive with the final sets...

Bench

140x5
160x5
180x8

WOD
AMRAP in 20 mins

5 Power cleans, 145
10 Toes to bar
15 Wall balls

8 rounds + 1 TTB. Need to see if this is a PR. I even gamed the beginning trying to do 1 round every 2 mins to get to 10...nope. TTB Kill me.

Re: JD's CrossFit Chronicle
 

02/12/12

Stair WOD at 9 mile tower.

Warmup walk 26 floors ~5 mins

4 rounds 4 mins rest between rounds

2:39
3:16
3:35
3:25

Next week I think I'll shorten the rest a bit. Or bring a few sandbags. :-)