Re: JD's CrossFit Chronicle
 

01/02

Snatch

1 - 135
1 - 145
1 - 155
1 - 165 (miss)
1 - 165
1 - 175 (PR I think)
1 - 180 (miss)

WOD
1 min max double unders (65)
21-15-9
10 meter sprints with touch
Burpees
1 min max double unders (65)

8:20/130

Re: JD's CrossFit Chronicle
 

01/03

Front squat

3x175
3x195
3x215
3x235
3x250

Back to where I was a few years ago.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;937731]Did this one again..

4:12 PR[/QUOTE]

And again...

3 rounds for time

15 hang power cleans, 135
15 burpees

4:07 PR

Re: JD's CrossFit Chronicle
 

01/07

4 rounds

20 m prowler push 2 45's
20 m farmers walk, 2 95lb barbells
30 sec L-sit hold

07/10

Weighted pull-ups
53 max...with a little wiggle

Max C2B pull-ups 12

WOD

3 mins max reps

Air Squats 123
pull-ups 45
Thrusters, 45, 45
Hang power clean 45, 70
10 m shuttle runs, 33

316

Re: JD's CrossFit Chronicle
 

01/12/

Muscle up practice...did 12. Missed the first few then did 12. Missed 13th and stopped.

Then

21-15-9

Row calories
Push press, 75
Box jumps

7:33
Rest 2 mins

Then max double unders in 2 mins
113 or 118. I think 113.

Re: JD's CrossFit Chronicle
 

Okay...missed a few days on the log.

1/14

Power snatch EMOTM for 12 mins, 2 reps

Mins 1 - 4 135
Mins 5 - 8 145
9 - 155
10 - 155 (missed 2nd. did 1)
11 - 155 - 1 rep
12 - 155 - 1 rep

1/16
Tabata (like tabata something else)
Row Calories 5,8,7,8,7,8,7,7 - 5/57
Ring push-ups 12,9,8,7,6,5,5,5 - 5/57 last push-up was iffy...weird that it's the same # as rowing calories
Goblet squats, 53#KB 8,8,8,8,8,8,8,8 - 8/64
TTB the right way - 5,4,4,4,3,3,3,6 - 3/28 - last set was all bets off

1/17

'Randy'
75 pound power snatch, 75 reps

4:21 - No PR. PR is 4:04.

Re: JD's CrossFit Chronicle
 

1/19

Front squat
10x45
10x75
10x95
10x115
10x135
10x155
10x175
10x195
10x215 (miss) 6.

1/20

Snatch (full)

5x75
3x95
3x115
3x135
3x145
3x155 (miss) got 2

WOD
3 Min AMRAP
1 burpee
1 power snatch 75
rest 1 min
4 min AMRAP
3 Burpees
1 power snatch, 115
rest 1 min
5 min AMRAP
5 Burpees
1 snatch, 145 - mostly power...1 full.

19/10/8 - 37 total

Re: JD's CrossFit Chronicle
 

20 min AMRAP

5 thrusters, 95
7 hang power cleans
10 SDHP,

11 rounds + 5 SDHP.

This actually looks to be a PR. Cool!

Re: JD's CrossFit Chronicle
 

01/22
20 min AMRAP

3 strict pull-ups
3 strict HSPU
9 Back squats, 95

14 rounds + 3 HSPU

1/23

Squat clean
5 - 95
3 - 125
3 - 155
3 - 175
3 - 195
3 - 215 miss (2) Could've finished the 3rd but caught it in a death grip and just dropped it...wrist has been bugging me

21-15-9
KB Swings, 53
Box step ups, 24in (way harder than I thought they'd be)

6:08

Re: JD's CrossFit Chronicle
 

01/26

7 min AMRAP
7 Burpees
7 KB swings, 70
8 + 1 burpee
Rest 3 mins
7 min AMRAP
7 Thrusters, 75
7 Box jumps, 24
8 + 1 Thruster

Even Steven!

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1212845]01/03

Front squat

3x175
3x195
3x215
3x235
3x250

Back to where I was a few years ago.[/QUOTE]

Hit 255 for a triple on Friday 1/24. Not sure why I didn't post it.

Re: JD's CrossFit Chronicle
 

1/28

Weighted dips
5xBW
5x25
3x35
3x45
1x55
1x65
1x75

5 rounds for time
4 HSPU
8 KBS, 70
12 GHD situps

7:36

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1216473]Hit 255 for a triple on Friday 1/24. Not sure why I didn't post it.[/QUOTE]

Did this too...forgot it.

15 OHS 95/65#
15 Split Jerks 95/65#
12 BS
12 Push Jerks
9 OHS
9 Push Press
6 FS
6 Strict Press

4:08

Re: JD's CrossFit Chronicle
 

01/29

12 min AMRAP
Squat cleans, 95
C2B pull-ups
3/3
6/6
9/9 etc..

15 Squat cleans, 13 Pull-ups

1/30
Snatch
5 - 75
5 - 95
3 - 115
3 - 135
1 - 165
1 - 180 (miss)

Death by burpee box jump, 24in
11 + 7
Rest 2 mins
30 power snatch for time, 95
2:36 I think

Re: JD's CrossFit Chronicle
 

1/31

Shoulder press

5x75
5x95
3x115
3x135
1x155
1x165
1x175 - PR I think!

WOD
21-15-9
Burpee pull-ups
deadlifts, 185

8:45

2/1
Front squat
12x45
10x75
7x95
5x135
3x165
2x185
2x205
1x235
1x255
1x275 - that's either a PR or a PR tie. Need to check.

Re: JD's CrossFit Chronicle
 

2/2

7 min row
Row 1831
Rest 8 mins
7 min AMRAP
Burpees - 90 (jump to 6 in target (at least)
Rest 8 mins
7 min AMRAP
30 Double unders
15 Snatches, 75
4 + 10 double unders

Re: JD's CrossFit Chronicle
 

02/04

EMOTM for 12 mins
Snatch balance 115x3 - just felt off...

10 rounds
5 strict chins
10 ring push-ups

18:30

Re: JD's CrossFit Chronicle
 

Glad to see you logging on here regularly again JD. I'll be in tomorrow for an evening workout. Hope to see you there!

Re: JD's CrossFit Chronicle
 

Been sick since Tuesday...also eating low carb. Today sucked.

2/11
Front squat
20 double unders between the first few sets

10x75
10x105
10x150
10x180
10x210

WOD
100 Double unders
100 Wall balls
100 Double unders

12:37

02/12
Legs starting to get sore from yesterday....I subbed in row for calories for the metcon because of it. Was supposed to be front squats.

Shoulder press
10-9-8-7-6-5-4-3-2-1
75-85-95-105-115-125-135-145-155-165

WOD
4 rounds for total reps

1 min row (cal)
1 min push press, 75
1 min power clean, 75
1 min burpees
rest 1 min

15 15 15 15
22 20 25 22
15 15 15 15
15 15 15 20

274 - I may have miscounted the 3rd round of pp...don't think so though.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1210448]12/10
Front squats

EMOTM - 15 mins

Front squats
Mins 1 - 5 195
Mins 6 - 10 205
Mins 11 - 15 215[/QUOTE]

I think I did 2 reps here...may try this today but 12 mins...

Re: JD's CrossFit Chronicle
 

02/15

AMRAP in 9 mins
3 squat cleans, 135
3 ring dips
6
6
9
9
etc

68. Got 8 cleans on the round of 15. PR for Elizabeth is under 10...this was tough. No carbs and haven't been doing too many ring dips...they are also hard when I'm this BW (over 190).

2/16

Front Squat

EMOTM for 16 mins (meant to do 12 but screwed up the weights)
2 reps

Mins 1 - 4, 195
5 - 8, 205
9 - 12, 215
13 - 16, 225

WOD
3 Rounds for time

Row 500m
15 Burpee box jumps, 30 inch

17:27.

Re: JD's CrossFit Chronicle
 

Forgot about this...

On Friday I didn't have time to work out so I just did as many pull-ups in sets of 5 for the 2 classes I ran. When I felt like it, I did 5. Got to about 140 but then did 10 more to make it an even 150.

Re: JD's CrossFit Chronicle
 

02/18

Clean (squat)
165x1
185x1
195x1
205x1
215x1
225x1 (death grip
235x1 (death grip)
245x1 miss
240x1 miss

AMRAP in 7 mins squat clean and jerks (tried both squat clean thrusters and clean and jerks

28

Need to see what my 30 rep time was...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1092278]09/07
AMRAP in 15 minutes
3 C2B pull-ups
6 Ring push-ups
9 Goblet squats, 53# KB
15 rounds

9/8
Squat clean heavy 'Grace' @155
8:48 Rx'd

PR on this was 6:20. Blew it out my but for few reasons. Diet (really low carb) and I could not keep my weight on my heels because of my back. When I do (I did all thrusters) I'm able to use my glutes/hammies a lot more to get more thrust. This way I was on my friggin' toes the whole time using my quads. Which took way too much out of me.[/QUOTE]

Dang. Why do I always do this on no carbs? 7 mins at 28 reps is better than 30 at 8:48 I guess, so I'll take that. I think I could get sub 7 if I needed to and I was eating more for performance instead of weight loss. :yikes: Micah asked me to add the emoticon :)

Re: JD's CrossFit Chronicle
 

02/20

EMOTM 1 - 10 HSPU Wanted to be about ten minutes so I knew If I tried a 'death by' format I would probably get around ten. I did the first 9 sets unbroken but the last set I did 5/3/2

WOD
3-6-9-12-15-18-21-24
Hang power clean, 95
Over bar burpees

Re: JD's CrossFit Chronicle
 

2/22

Snatch
3x3@70% 125
2x2@75% 135

Snatch pulls 3x4@20% 125
Snatch high pull 3x3@65% 115

2/23

Front squat

7x135
5x150
5x175
5x200
5x225
5x250 (miss) 3

Always miss the 5's for some reason

Muscle-ups

Every 30 secs til I miss then every minute til I miss

Miss at 9:30 then at 18:30

Total of 27

Re: JD's CrossFit Chronicle
 

02/24

Row 500m
Then
21-15-9
Wall balls
Pull-ups

6:58

02/25
3 rounds
40 yard prowler push 2 45's
40 yard farmers carry (70lbsx2)
20 yard handwalk

Re: JD's CrossFit Chronicle
 

02/28

Open WOD 14.1

AMRAP in 10 mins

30 Double unders
75# Power snatch, 15 reps

6 Rounds + 1 double under

271 reps - 41 rep PR over 2011 - got kind of screwed up on the first round of double unders...

Also tried to do a few sets of clean & jerks. didn't feel right. Stuck mostly with muscle snatches.

Re: JD's CrossFit Chronicle
 

03/01

Crappy day today...

Front squat
10 - 45
10 - 75
7 - 105
5 - 135
3 - 160
3 - 185
3 - 210
3 - 235
3 - 260 (miss) 1

Weighted pull-ups

5 - BW
3 - 25
1 - 35
1 - 45
1 - 53
1 - 58
1 - 63 (miss)

wiggled a bit on the 45+ reps.

Just didn't feel strong today.

Re: JD's CrossFit Chronicle
 

03/03

20 Min AMRAP

5 TTB
10 Ring push-ups
15 KB Swings, 53

10 rounds + 3 TTB

03/05

3 rounds for wall ball reps
in 5 mins, Row 500m
In the remaining time - max wall balls

52, 48, 43

Closer to 150 than I thought I'd get...

Re: JD's CrossFit Chronicle
 

03/05

Tried to get a snatch workout in but couldn't really get into it mentally - didn't have enough time.

Up to 145 (single)

03/06

Power Snatch
EMOTM for 12 mins

3 reps, tap and go 125

Re: JD's CrossFit Chronicle
 

3/7

14.2

In 3 mins complete 2 rounds of the following - going up by 2 reps per round

0 - 3
10 Overhead squats, 95
10 Chest to bar pull-ups
10
10
3 - 6
12 overhead squats
12 Chest to bar pull-ups
12
12
6 - 9
14 overhead squats
14 C2B pull-ups
14
7 C2B

Maybe had enough to get a few more pull-ups but that was enough. OHS were easy

Score - 137

3/8
Tabata
Dips - 5,4,3,3,3,3,3,3 - 3/27
K2E - 5,4,3,3,3,3,3,3 - 3/27 Could not string these together. Probably need to do them more. Been mostly doing TTB for the last year or 2.
Push-ups - 10,10,10,8,7,7,7,7,7 - 7/73 - good ones.
Sit-ups - 10,9,8,8,8,8,8,8 - 8/72 unanchored/abmat

3/9
Front squat

7x135
5x165
3x195
1x225
1x255
1x285 (miss)
1x280 (miss)
Didn't have it.

Re: JD's CrossFit Chronicle
 

03/11

5 Rounds for time

1 Rope climb
2 Parallette HSPU
6 Hang squat cleans, 155

19 something...

3/13
Weighted pull-ups
5xBW
3x25
2x35
2x40
2x45 - don't think I got it. Didn't feel great.

For time
50 Wall balls
50 burpees
50 double unders

6:52. Calf is still bad - there's even a bruise at the top just under the back of my knee.

Re: JD's CrossFit Chronicle
 

03/14

WOD 14.3

In 8 mins, As many reps as possible

10 Deadlifts, 135
15 Box jumps
15 Deadlifts, 185
15 Box jumps
20 Deadlifts, 225
15 Box jumps
25 Deadlifts, 275
15 Box jumps
30 Deadlifts, 315
15 Box jumps
35 Deadlifts, 365
15 Box jumps

Only got 10 deadlifts at 275 but I haven't deadlifted anything above 185 in over a year so just didn't want to get hurt.

Total - 100

3/15

Hip thrusts - never did those before but tried them out

5x135
5x165
5x185
5x185

'Cindy'

18 rounds + 9 push-ups

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1224173]03/14

WOD 14.3

In 8 mins, As many reps as possible

10 Deadlifts, 135
15 Box jumps
15 Deadlifts, 185
15 Box jumps
20 Deadlifts, 225
15 Box jumps
25 Deadlifts, 275
15 Box jumps
30 Deadlifts, 315
15 Box jumps
35 Deadlifts, 365
15 Box jumps

Only got 10 deadlifts at 275 but I haven't deadlifted anything above 185 in over a year so just didn't want to get hurt.

Total - 100

3/15

Hip thrusts - never did those before but tried them out

5x135
5x165
5x185
5x185

'Cindy'

18 rounds + 9 push-ups[/QUOTE]

Last few times I did Cindy I was at 15+ then 16+ so - pretty happy with the almost 19 rounds

Re: JD's CrossFit Chronicle
 

Okay...

3/16
Ran 5 K in the freezing cold...Corktown race. 27 mins...blew out calf on mile 3...didn't feel my toes until then either.

3/18

5 rounds for time
Row 500m
15 bench press, 135
18:42

3/20

Front squat
EMOTM until I missed. Up 10 lbs every min

155
165
175
185
195
205
215
225
235
245 (miss) Got 2. Could've gotten the 3rd but didn't want to hurt my wrist so I didn't push it - may have to do 14.4 tonight.

Re: JD's CrossFit Chronicle
 

Let's see....been a while.

3/21
Did the DEA Maltz Challenge at Ford Field

400m run
50 pull-ups
Farmers carry 200yds w 2 70lb KB's
50 dips
100 push-ups
50 Knees to elbows
100 Sit-ups
400m run
Took me forever...not sure on time.

3/23
Easy day - did a light warmup.

3/24

14.4

AMRAP in 14 mins

60 cal row
50 TTB
40 Wall balls
30 power cleans, 135
20 muscle ups
Got to the rings with about 45 secs to spare...waited a few then got stuck at the bottom of the dip. I was ****ed...but no biggie. I always miss the MU when I'm gassed. Probably a bit too heavy too - owell. I can do them, just not easy.

3/25
Snatch - up to 165.

3/26
'Annie'

9:30. Not a PR by any means...DU's were kind of messy.

3/28
14.5

21-18-15-12-9-6-3
Thrusters, 95
Bar facing burpees

13:33 - I think my judge missed a few burpees...:-)

3/29

10 really slow 100m sprints. Glute was tight...so was calf. Felt good to run kinda fast though on the football field.

Every 2 mins x 10.

Re: JD's CrossFit Chronicle
 

03/30

5 rounds for time

Row 250
20 pull-ups
20 push-ups

19:30

Re: JD's CrossFit Chronicle
 

04/01

4 rounds for time
Prowler push, 270+60 ~ 20m
Farmers carry, 106/97 60m

18:30

04/03
double KB grace...2 53's
4:54

(never did that before...kind of awkward)

04/04

Bad front squat session

3x70% (195)
3x80% (220)
3x90% (250) miss only 1

5 rounds for time
5 Thrusters, 115/75
10 Lateral over bar burpees
20 double unders

8:31

Re: JD's CrossFit Chronicle
 

Tried to sprint on Sunday but...that didn't work. Tight quad. Did some handstand walks and ran a bit.

4/7
Row 1K
Then 20 KB Swings, 70
20 burpees
20 goblet squats.

6:48.

Probably my last official WOD at MCCF - my two partners bought me out today. Ben together almost 6 years to the day...