Re: JD's CrossFit Chronicle
 

05/21/11

Race for the Cure (5K)

No idea on time...ran with Tracy's cousin and just kind of paced with her...very easy pace (she's a sprinter...and 12)

Re: JD's CrossFit Chronicle
 

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

4:12 PR[/QUOTE]

I love this workout. Its funny how its so hard to shave any considerable time off of it. I've done it three times.... 4:54, 4:54, 4:49 (today).

I just poured your first stone today. I should have both of them ready in a few weeks.

Re: JD's CrossFit Chronicle
 

05/22/11

Band deadlifts
Tried every min on the minute but it was tough because there wer 6 of us. I'd never done these before.

2 - 185
2 - 195
2 - 205
2 - 215
2 - 225
2 - 235
2 - 235
2 - 235
2 - 235
2 - 235

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;939290]I love this workout. Its funny how its so hard to shave any considerable time off of it. I've done it three times.... 4:54, 4:54, 4:49 (today).

I just poured your first stone today. I should have both of them ready in a few weeks.[/QUOTE]

Sweet! Can't wait to try them out!
I love this WOD too...I've only done it twice...But youre right. Previous time was 4:15.

Re: JD's CrossFit Chronicle
 

05/23/11

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 pood (american)
40 Pull-ups
30 Handstand push-ups

15:13 - PR. I thought I was in the 14's but I was wrong...I'll take a PR today. No sleep and had to put my dog down unexpectedly today. that sucks.

Re: JD's CrossFit Chronicle
 

05/25/11

AMRAP in 20 mins
10 KB Swings, 2 pood (russian)
10 Single leg squats - at home - no do-wins.

I suck at those...

8 rounds + 10 KB swings.

Re: JD's CrossFit Chronicle
 

Sorry to hear about your dog JD. Always tough to lose a furry family member.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;940672]Sorry to hear about your dog JD. Always tough to lose a furry family member.[/QUOTE]

Thanks Greg...

Re: JD's CrossFit Chronicle
 

05/26/11

Deadlift (sumo)

10 - 135
5 - 225
3 - 255
3 - 285
3 - 295
3 - 315
3 - 330

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;932240]05/01/11

Deadlift
10 - 135
7 - 185
5 - 225
5 - 255
5 - 285
5 - 300
5 - 310


Also did one of those volume workouts. Every minute on the minute for 20 mins...

On 2 15# bumpers
3-3-3-3-3-3-3-3-3-3-3-3-2-2-2-2-2-2-2-2[/QUOTE]

The volume work was HSPU

Re: JD's CrossFit Chronicle
 

05/27/11

Back squat
10 - 95
10 - 135
7 - 185
5 - 225
5 - 245
5 - 265
5 - 285
5 - 300

I think this is a PR Tie...need to look.

Re: JD's CrossFit Chronicle
 

05/29/11

Grace for the Cure

Havent done 'Grace' in a year...

2:20 Rx'd. 4 secs off my PR...not too bad...I dont do anywhere near the amt of metcons I used to...

Re: JD's CrossFit Chronicle
 

05/30/11

EMOTM Sprint 100 yardsx10

Toyed with the notion of going for 15...Ahhhh no. 90+ degrees and at about round 7 I was out of gas.

Re: JD's CrossFit Chronicle
 

[B]06/01/11[/B]

Deadlift (sumo)

10 - 95
10 - 135
7 - 225
5 - 245
5 - 265
5 - 285
5 - 305
5 - 315

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;658536][B]09/05/09[/B]

Death by pull-up or pull-up ladder...not sure what it's called actually....1 pull-up the first minute, 2 pull-ups the 2nd minute going as long as you can...

18 rounds + 13 pull-ups

184 total pull-ups..

PR by 2 rounds. I did 16+12 last time I think...[/QUOTE]

[B]06/02/11[/B]

Did this again today...Not sure if the above is accurate but I got 17 rounds + 12 pull-ups today. I think back then I might have counted 'minutes' as rounds...

Re: JD's CrossFit Chronicle
 

[B]06/03/11[/B]

Back squat

10 - 95
10 - 135
5 - 185
3 - 225
3 - 255
3 - 285
3 - 300
3 - 310

Re: JD's CrossFit Chronicle
 

[B]06/06/11[/B]

stroller run with Micah. Made it almost 3 miles in 25 mins. Not too bad with a crappy stroller that pulls to the right with a 28# kid in there...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;543060][B]03/17/09[/B]

For time

45 Double Under
45 Squat Clean 135#
45 Ring dips
45 Double unders

19:30[/QUOTE]

Did this again...

18:07 Rx'd.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;945497]Did this again...

18:07 Rx'd.[/QUOTE]

I like it. I may have to give this a try tomorrow. Some stuff came up this week and I'm out of town this weekend so I don't think ill be in until next wed or Thursday. Enjoy the Prowler until then.

Re: JD's CrossFit Chronicle
 

Had the Central East Regionals this past weekend - we came in 14th. Pretty good considering we were 28th during the sectional open. I did the Row/HSPU and 250 Chipper with the team. Good times, great venu and nice showing from Reebok made for a fun 3 days. I'm taking a full rest week right now. Surprised about how sore I am after those C2B Pull-ups as well. Plus, even though I haven't taken a week off in a long time due to my lowered volume, I think a full week off is good every once in a while. Even if I am a bit antsy...

Re: JD's CrossFit Chronicle
 

[B]06/20/11[/B]

Went for a run today! 20 mins...probably about 2.5 miles...maybe a bit less. First day doing anything other than some pull-ups and push-ups at the Air Force Tent at NASCAR. Felt heavy but had good energy.

Re: JD's CrossFit Chronicle
 

[B]06/21/11[/B]

Deadlift (sumo)

10 - 95
10 - 135
7 - 225
3 - 255
3 - 275
3 - 295
3 - 315
3 - 335 (miss) 2 reps

Felt heavy. Maybe it was the time off - who knows. I'm going to do some front squats and box squats before I get back into the regular deadlift/back squat routine.

Re: JD's CrossFit Chronicle
 

06/22/11

Did the MCCF assessment WOD today. Never did it before.

Row 500
50 squats
40 situps
30 pushups
20 pullups

5:56

Re: JD's CrossFit Chronicle
 

06/24/11

Did the final WOD of the MCCF Summer Open today. Not going to publish it yet but it took me 32 something.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;952822]06/24/11

Did the final WOD of the MCCF Summer Open today. Not going to publish it yet but it took me 32 something.[/QUOTE]

so this one was...

9 rope climbs, 15 foot rope
18 Front squats @185
7 rope climbs
14 Front squats
5 rope climbs
10 Front squats

It was too hard IMO so I lowered the reps for the competition. ended up being a bit tough for a few of the divisions and a little easy for the mens open division.

The final WOD was
6 - 12
4 - 8
2 - 4

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;549716][B]03/24/09[/B]

Did this one today

4 rounds
Run 400m
Rest 2 minutes

last time (in august) I did this and here were my times.

1 - 1:36
2 - 1:36
3 - 1:38
4 - 1:40

Total of 6:30

Here's today

1 - 1:17
2 - 1:18
3 - 1:27
4 - 1:27

Total of 5:39

Rounds 1 and 3 were into a very strong headwind. (obviously wind at back on 2 and 4)[/QUOTE]

Blaaahhh!
I. Am. Slooow...

4x400m run. 2 mins rest.
1:19
1:23
1:32
1:34

5:48.

Re: JD's CrossFit Chronicle
 

06/28/11

weighted dips (bar)

5 - BW
5 - 20
5 - 27
5 - 37
5 - 42
5 - 45

Re: JD's CrossFit Chronicle
 

06/29/11

Box squats - went to a lower box. Short box and a 25# bumper. Forget the actual height of box.

5 - 133
5 - 183
5 - 223
5 - 243
5 - 243

Stayed the same the last set so I could concentrate on using glutes/hams instead of leaning forward and using my quads.

Re: JD's CrossFit Chronicle
 

06/30/11

Weighted pull-ups

5 - BW
3 - 12
3 - 20
3 - 27
3 - 32
3 - 37 (miss) got 2
13 - BW almost 14. Still wiggle a bit.

Re: JD's CrossFit Chronicle
 

[B]07/01/11[/B]

For time:
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

24:19 Rx'd. PR.

Unexpected PR here...KB swings and Push press were unbroken. Double unders were 30-11-9 but I didn't miss any.

Re: JD's CrossFit Chronicle
 

"Nate"

AMRAP in 20 mins

2 Muscle-ups (Rings out)
4 HSPU
8 KB Swings (American)

10 rounds + 1 muscle-up Rx'd. Definitely not a PR but I didn't try to go crazy. I wanted to try to do everything unbroken and really concentrate but on round 8 I missed the 2nd muscle-up so I just did singles.

Re: JD's CrossFit Chronicle
 

07/03/11

Speed deadlift Workout. As many perfect, fast deadlifts as possible in 12 mins.

39 ish...lost count a few times. Used 235 #'s which is 60% of 1RM.

Re: JD's CrossFit Chronicle
 

07/05/11

Shoulder press omg...I really need to do these more often.

1 - 135
1 - 145
1 - 155
1 - 165 (miss)
1 - 165 (miss)
1 - 160

My PR is 170. Holy cow.

Re: JD's CrossFit Chronicle
 

07/06/11

Back squat
10 - 135
7 - 185
5 - 225
5 - 245
5 - 265
5 - 285
5 - 305 (miss) got 4

Very ****ed about this. Missed to attempts in a row on my strength program. I may need to re-adjust. We'll see.

Re: JD's CrossFit Chronicle
 

07/07/1115


Weighted pull-ups

5 - BW
5 - 5
5 - 10
5 - 15
5 - 20
5 - 25 (miss) chin didn't get all the way over.

Re: JD's CrossFit Chronicle
 

07/08/11

2 Rounds for time:
95# squat clean, 30 reps
250m row

9:03.

Re: JD's CrossFit Chronicle
 

07/11/11

Death by clean & jerk @135

9 rounds + 7 PR

Pretty big PR for me...I think my previous best was 8 + 6.

Re: JD's CrossFit Chronicle
 

07/12/11

Front squat

1 - 185
1 - 205
1 - 225
1 - 245
1 - 265
1 - 280 (miss)

Not getting any stronger...I'm going to switch to 5/3/1 program in the next few weeks.

Re: JD's CrossFit Chronicle
 

07/13/11

Early afternooon 2.5 mile stroller run with Micah ~25 mins

Evening

Ring dips
5 - BW
5 - 12
5 - 17 (miss)
5 - 12
5 - 12 (miss)
6 - BW

those numbers look awful to me. Never really did weighted ring dips before.

Re: JD's CrossFit Chronicle
 

07/14/11

Weighted chin ups

5 - BW
5 - 12
5 - 17
5 - 22
5 - 27
10 - BW