Re: JD's CrossFit Chronicle
 

11/15

For time
Row 1k
75 push-ups
50 Deadlifts, 185

12:42

Re: JD's CrossFit Chronicle
 

11/16/11

Weighted pull-ups

5-BW
5-10
5-17
5-22
5-27(miss) 3
5 BW

Re: JD's CrossFit Chronicle
 

11/17/11

AM
Death by pull-up/HSPU

9 pullups/6 HSPU - continued on with pull-ups

15 + 13

PM

Back squat
10 - 135
10 - 165
10 - 195
10 - 215
10 - 235

Just wanted to do something different - no oly shoes. Felt strong but tired. Weird.

Re: JD's CrossFit Chronicle
 

Been slackin' on my log.

11/19-11/20
CrossFit Kettlebell Cert with Jeff Martone at Motor City. Plenty of active recovery. :-)

11/21
3 rounds
10 overhead squats, 135
30 double unders

8:26 Rx'd. Overhead squats didn't feel right til the last round. owell.

11/22
Deadlift
3 - 225
3 - 275
3 - 300
3 - 325
3 - 350 (PR)

Re: JD's CrossFit Chronicle
 

11/24/11

Turkey Trot 10K

1:03 personal worst! Blaaahh...didn't really care though. I was actually chatting with a few buddies the whole time. Good times.

Re: JD's CrossFit Chronicle
 

Forgot on 11/23 I did some pull-ups. Tried doubles with a really exaggerated single between sets.

2 - BW
2 - 12
2 - 22
2 - 32
2 - 42
2 - 52 (miss)

Re: JD's CrossFit Chronicle
 

11/26

Snatch
1 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165
1 - 175 (miss)
1 - 175 PR

The 165 I caught a bit high. Not sure if it was a power snatch or not. Close. No press out though. The first 175 was forward and the 2nd was ugly but legal. Been shooting for 175 for about 6 months.

metcon
Rowing 'Helen'
Row 500 (no straps)
21 KB swings (russian)
12 pull-ups

9:57. PR I think. Did this a loong time ago though.

Re: JD's CrossFit Chronicle
 

11/27/11

AMRAP in 20 mins
15 BW Back squats @190
25 Burpees

4 rounds plus 12 burpees

Did this a few years ago at 165 but started with the burpees and got 5 rounds plus some burpees.

Re: JD's CrossFit Chronicle
 

11/28/11

Split jerk (my split sucks) but I'm starting to be more comfortable with the rack position. Still not at my PR

1 - 155
1 - 175
1 - 185
1 - 195
1 - 205
1 - 215
1 - 225 (miss)
1 - 225 (miss)

Later in the day

in 6 mins for reps
5 mins power cleans @ 185
1 min Deadlift
22 + 19

41 Total.

Re: JD's CrossFit Chronicle
 

nice snatch PR, JD!

After a long lay off (doing nothing but power lifts with some accessory work) I just recently (like - in the last 2 weeks!) got back into WODs, and Oly Lifts.

I hit 170# for a Snatch PR (15# PR), and have now hit it a few times over the past couple weeks, but have failed on 175# several times.

Keep up the good work!

Re: JD's CrossFit Chronicle
 

12/01/11

Back squat

10 - 135
7 - 185
5 - 225
5 - 255
5 - 285
5 - 310 (PR) Hardest set I've ever done I reckon :)

Re: JD's CrossFit Chronicle
 

12/03/11

"Michael"
3 Rounds
Run 800m
50 back extensions (strict)
50 Situps (strict - shoulder to ground and *** on floor)

27:26 about 7 mins off my personal best but I'm about 25 lbs heavier now AND I'm pretty sure last time I did this (about 2 years ago) I did my sit-ups and back extensions like a goofball. I attack workouts different now. I use form where I think it's needed and ball busting intensity where it's required as well. Back extensions and sit-ups need not be done like a crazy person.

Re: JD's CrossFit Chronicle
 

12/04/11

Power clean
1 - 175
1 - 185
1 - 195
1 - 205
1 - 215
1 - 225 (miss)
1 - 225 (miss)
1 - 225
1 - 230 (miss)

Need to start focusing on cleans...just feel like I suck at them. The start, the middle and the finish aren't comfortable for me. I prefer the snatch.

'Randy'
75# Power snatch
75 reps
4:04 Rx'd - PR

Re: JD's CrossFit Chronicle
 

Okay so yesterday wasn't the 4th...today is.

12/4

'JT' strict - no kipping on anything
21-15-9
HSPU
Ring dips
push-ups

19:50.

Re: JD's CrossFit Chronicle
 

12/6/11

weighted pull-ups (neck to bar)

3 - BW
1 - 10
1 - 22
1 - 32
1 - 40
1 - 50 (miss)
1 - 50 (miss)
Chin was over the bar, not quite N2B though. Bothers me that I can't do a chest to bar dead hang pull-up so I'm working these for a while.

Re: JD's CrossFit Chronicle
 

12/7/11

Death by wall ball

20 + 12. Insane that there were several people in my gym that got 22+. And I have the best Karen time. Owell.

That one sucked

Re: JD's CrossFit Chronicle
 

12/8/11

Deadlift

7 - 185
5 - 225
5 - 275
5 - 305
5 - 335 (PR)

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1012159]12/7/11

Death by wall ball

20 + 12. Insane that there were several people in my gym that got 22+. And I have the best Karen time. Owell.

That one sucked[/QUOTE]

Wow. 210 wallballs huh. Brutal. I can see having soreness for days from this one. I may have to try this now that I have a legit wallball target in my garage.

Re: JD's CrossFit Chronicle
 

12/10/11

Snatch (not good today)
1 - 95
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165 (miss)
1 - 165 (miss)
1 - 165 (miss)

Just didn't have it today...few hours later I did DT though.

'DT'
5 rounds for time:
12 Deadlifts, 155
9 Hang power clean, 155
6 Push jerks, 155

10:52 Rx'd. 2+ min PR.

Re: JD's CrossFit Chronicle
 

12/12/11

Front squat

3-185
3-205
3-225
3-245
3-265 (PR)

For time:
50 double unders
21 C2B pull-ups
50 double unders
15 pull-ups
50 double unders
9 pull-ups

Train wreck on this one. 9:56

Re: JD's CrossFit Chronicle
 

12/13/11

Ran pretty hard...bout 3.5 miles. Didn't time myself. Should have. Felt good.

Re: JD's CrossFit Chronicle
 

12/15/11

AMRAP in 20 mins

7 ring dips
9 KB swings 2 pood
11 burpees

10 rounds + 1 burpee

Box squats
On 2 45's and a 10. Just below parallel.

2-2-2-2-2-2-2-2-2-2 EMOTM
ended up finishing at 215.

Re: JD's CrossFit Chronicle
 

Took some time off...unwanted as we had a death in the family (Tracy's Mom). Got back after it this week a few days though.

12/23
Weighted pullups neck to bar
Got 52 and barely missed 57. Chin was over on 57 but not neck to bar.

21-15-9
Front squat 95
Ring push-ups
8:42 I think

12/24
Deadlift
5 - 185
3 - 235
3 - 265
3 - 295
3 - 325
3 - 355 (PR)

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1017555]Took some time off...unwanted as we had a death in the family (Tracy's Mom). Got back after it this week a few days though.

12/23
Weighted pullups neck to bar
Got 52 and barely missed 57. Chin was over on 57 but not neck to bar.

21-15-9
Front squat 95
Ring push-ups
8:42 I think

12/24
Deadlift
5 - 185
3 - 235
3 - 265
3 - 295
3 - 325
3 - 355 (PR)[/QUOTE]

Sorry to hear about your loss.

I like the 21-15-9 front squat/ring push-up WOD! I'm going to have to try that one sometime.

Awesome work on the Deadlift PR.

Re: JD's CrossFit Chronicle
 

12/26/11

Back squat
5 - 185
3 - 225
3 - 255
3 - 285
3 - 305
3 - 325 (PR)

'Isabel'
135# Power snatch, 30 reps (or 29 or 31) Kind of lost count

5:02 Rx'd - PR by like 3+ minutes.

Re: JD's CrossFit Chronicle
 

[QUOTE=Dustin Standel;1017584]Sorry to hear about your loss.

I like the 21-15-9 front squat/ring push-up WOD! I'm going to have to try that one sometime.

Awesome work on the Deadlift PR.[/QUOTE]

Thanks man! Toughest thing on that one is keeping the rack with the front squats...shoulders get a bit beat up because of the ring push-ups.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;750900][B]03/09/10[/B]

100 Burpee pull-ups

13:41 Rx'd

Bar was about 8 inches above max standing reach.[/QUOTE]

Did this one again. GI Jane I guess.

17:42 but the pull-up bar was 12 inches above my standing reach. Makes it waaay harder.

Re: JD's CrossFit Chronicle
 

12/28/11

For distance
EMOTM for 15 mins.
Row 20 secs

1847meters.

Re: JD's CrossFit Chronicle
 

12/29/11

Push press

3 - 115
3 - 135
3 - 155
3 - 165
3 - 175
3 - 185 (miss) got 2.

Haven't done these in a long time...none since I started using proper rack position. The 175 is a PR tie.

Re: JD's CrossFit Chronicle
 

12/30/11

'The Chief' 5 rounds - 3 min rounds for max rounds.

3 Power cleans, 135
6 push-ups
9 squats

5 + 3 power cleans
5 + 1 pc
4
4
4 + 3 pc - or something like that.

Few notes - I tried to game this a bit so I went a bit sloppy on my push-ups. body still straight and torso to deck but not slightly hollow like I normally do. I also tried to save some to get the most full rounds as possible. Looking back. I think I could've done 6 then 5 at least in the first two rounds. I also forgot to rest the full minute on the last round. owell.
Still a big PR. 22 full rounds.

Re: JD's CrossFit Chronicle
 

01/02/11

150m row challenge - 26 secs even.

Also did some prowler pushes/pulls on the rubber floor at 155lbs. (2 45's) That is harder than hell. Did about 6 or so rounds at 10m there 10m back.

Re: JD's CrossFit Chronicle
 

01/03/11

Squat clean
1 - 155
1 - 175
1 - 185
1 - 195
1 - 205
1 - 215
1 - 225 (miss)
1 - 225 (death grip)

So annoying this lift. I feel like I have a lot more in me if I could just get my f'ing elbows out in front and quit being such a you know what.

Re: JD's CrossFit Chronicle
 

01/05/12

Weighted pull-ups
2-2-2-2-2-2-2
10-20-28-37-42-47(miss)47miss

AMRAP in 8 mins
5 Squat cleans 135
10 Box jumps, 24
15 KB Swings, 53

4 rounds.

Re: JD's CrossFit Chronicle
 

01/06/12

Deadlift
7 - 185
5 - 225
5 - 265
5 - 295
5 - 325 - stopped there. Was going to attempt 340 for a PR but the 325 just didn't feel right. Slow bar. Too heavy. Live to fight another day.

Re: JD's CrossFit Chronicle
 

01/11/12
Whew! After a few unexpected days off due to a massive cyst/goider on my head felt good to work out again...

30 HSPU (21 straight)
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Burpees

15:22

Re: JD's CrossFit Chronicle
 

first day of Wendler

Back squat

Week 1 Day 1
5x120
5x155
3x185
5x200
5x230
5x260 (7)

Re: JD's CrossFit Chronicle
 

01/14/12

Shoulder press

5 - 60
5 - 75
3 - 90
5 - 100
5 - 115
5 - 130 (7)

Death by 10 meters
forward then backward (run 10m forward then run 10m backwards)

14 + 11 rounds

Re: JD's CrossFit Chronicle
 

01/15/12

Deadlift

5 - 140
5 - 175
3 - 210
5 - 230
5 - 265
5 - 300 (6)

Didn't really feel fired up for these...

Bench press
5 - 85
5 - 105
3 - 125
5 - 135
5 - 155
5 - 175 (10)


21-15-9
Thrusters, 50 lb dumbells
GHD sit-ups

5:38

Re: JD's CrossFit Chronicle
 

01/19/12

Back squat
120x5
155x5
185x3
215x3
245x3
275x3 (5)

Shoulder press
60x5
75x5
90x3
105x3
120x3
140x3 (5)

Haven't really been able to go aggressive on any of these final lifts due to a bit of discomfort in my lower left back. also haven't pushed the volume because I'm dropping weight, I work out when I feel good and will up the volume once I up my carbs. Hopefully I don't lose too much.(metcon).

Re: JD's CrossFit Chronicle
 

01/20/12

At home 'Cindy'

5 Pull-ups (dead hang/alternate grip on the beam supporting my house - it's flat and tough to grip)

10 push-ups
15 squats

12 rounds + 2 squats

Those pull-ups are tough.