Re: JD's CrossFit Chronicle
 

7/20

Run 2 miles
Row 1K

Not for time....just wanted to get sweaty.

Re: JD's CrossFit Chronicle
 

7/20

Easy warmup
Some muscle-ups
I really have to be aggressive at the top when I'm this heavy...need to do more dips too.

Re: JD's CrossFit Chronicle
 

7/24

EMOTM for 15 mins
5 walking lunges with 155lb barbell in front squat rack

Ouch

Tabata dips
10,6,5,5,5,4,4,3

7/25
Box squats
2-2-2-2-2-2-2-2-2-2 EMOTM
185 lbs.

Re: JD's CrossFit Chronicle
 

Let's see what have I been doing here.

Last friday is the earliest wod I remember lol!

AMRAP (and reps) in 5 mins

21-15-9
SDHP, 95
Ring push-ups (97 reps)
Rest 2 mins
21-15-9
Deadlift, 95
push-ups

3:38 I think.

Saturday and sunday - don't really remember

7/30
4 rounds for time

5 squat clean, 135
10 M handstand walk
5 TTB
First round handstand walk unbroken

8 something

7/31
power clean disaster - couldn't even get 215 which is 10 under my PR but my back still isn't good so...

8/2

Ran about 4 - 5 miles. Not actually sure on the distance need to check. That was rough. Just checked. little over 4.25 miles probably in about 40 mins. I really felt fine though until the last mile. need to do this more -also plan on losing some lbs...again.

Re: JD's CrossFit Chronicle
 

8/4

AMRAP in 20 mins

3 HSPU (no kipping) I never do anyway...
6 power clean, 155
9 C2B pull-ups

8 rounds + 1 power clean

8/5
4 rounds for time

12 hang power snatch, 95
21 45lb overhead walking lunges
Run 400m

15:29

Re: JD's CrossFit Chronicle
 

08/07

OHS
5 - 115
5 - 135
5 - 155
5 - 175
5 - 200 (miss) got 3

08/09

For time
30 thrusters, 75
3 rope climbs
20 thrusters
2 rope climbs
10 thrusters
1 rope climb

7 something...

8/11
10x100 yard sprint. all out. in the rain.

Re: JD's CrossFit Chronicle
 

08/14/12

AMRAP in 15 mins

8 MBC
10 push-ups
12 situps

10 rounds plus a few push-ups

Re: JD's CrossFit Chronicle
 

08/15/12

I'm trying to do at least some dedicated strength stuff...even though I still can't push it hard.

Deadlift

5x135
5x185
5x225
5x245
5x255

so stupid...wasn't even heavy but I still don't feel comfortable.

Re: JD's CrossFit Chronicle
 

WOW Really been slacking lately

8/20
3 rounds for reps for 3 mins (2 mins rest between rounds)

Push press, 95
over bar burpees

177 total - I think I got 68 the first round...

8/21
Back squat (High bar)

5 - 135
5 - 165
5 - 195
5 - 225
5 - 255 not near my max...

8/22
3 rounds
Run 400m
21 hip/back extensions
21 Reverse hypers (with like 5 lbs)
15:00

8/24
Moved a ton of stall mats :)

Few days off for a little trip/birthday party with the family.

Re: JD's CrossFit Chronicle
 

8/28

Front Squat
5 - 135
5 - 165
3 - 195
3 - 225
3 - 245 (miss) just kind of slipped forward on the first rep
3 - 235


30 rounds
Row 30 secs
Rest 30 secs

4707 meters

Re: JD's CrossFit Chronicle
 

8/29

Snatch...bad day. F it.

2 - 115
2 - 125
1 - 135
1 - 145
1 - 155
1 - 165 (miss)
1 - 165 (miss)

Lack of aggressiveness on the misses...came forward on one of them but had it high enough. Just didn't pull under.

8/30

EMOTM for 20 mins

4 Thrusters, 115
Max double unders (Must do at least 1 double under for WOD to be rx'd)

I ended up with 246 or 251. Not sure if I got 2 or 3 rounds of 15. 25 the first though and 31 the last. I only broke up 2 or 3 rounds but stuck with 10's after I missed an attempt at 15. I wanted to give myself at least 20-30 secs break each round. Looking back I probably could've done a bit more in the beginning and steadied out in the middle and went a bit more aggressive at the end. Probably only equates to about 25 more double unders though.

9/1
Easy jog probably just under 3 miles.

calves got really tight...also pretty much operating on veggie carbs for now. I'm looking to drop some weight since I"m still unable to lift real heavy due to my back. I'm looking at it as an opportunity to get a fast 10k in November. I'm still doing other stuff but want to put up a good time. Just to do it.

Re: JD's CrossFit Chronicle
 

9/3
Bench
5 - 125
5 - 145
5 - 165
5 - 185
5 - 200
Max x 175 - 7. Probably could've done 1 or 2 more but I didn't push it.

9/4
'Jackie'
Row 1k
50 thrusters, 45
30 pull-ups

6:59 PR tie. (surprising) went really slow on the rower and the thrusters felt off.

Re: JD's CrossFit Chronicle
 

09/04

Squat clean

3 - 135
3 - 155
3 - 170
3 - 180
3 - 190
3 - 200
3 - 210 (miss) 2

Last few sets I wasn't aggressive enough and actually caught the bar in my hands a bit but on my shoulders (closer anyway) than a death grip which I usually do when I wuss out. Actually felt pretty good though...

9/05

Did some pull-ups while cleaning the gym :) 3 or 4 sets of 5 then a set of 10.

Re: JD's CrossFit Chronicle
 

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.

Re: JD's CrossFit Chronicle
 

09/09

Weighted pull-ups
1 - 15
1 - 25
1 - 35
1 - 45
1 - 55
1 - 60 (miss)

Metcon
3 Rounds for time
Shuttle sprint ~200m
15 TTB
2 min plank

15:30

Easy 2 mile jog.

Re: JD's CrossFit Chronicle
 

09/11

Front squat
EMOTM
2-2-2-2-2-2-2-2-2-2
185lbs

WOD
3 rounds for time
10 Overhead squats, 135
30 double unders
4:51 Rx'd. Big PR

09/13
warmup easy 400m jog on Jefferson with wipeout :-)

Tabata hang power clean 115
Tabata push press 115 (16 consecutive)
10, 8, 8, 8, 8, 8, 8, 8 - 66/8
5, 6, 5, 5, 5, 5, 5, 5 - 41/5 107 total

Re: JD's CrossFit Chronicle
 

Blah...3 crappy days. Diet catching up to my performance big time.

09/14
'Barbara'
4:23, 12:57, 22:59, 33:15, 43:47 personal worst! (but all perfect push-ups)

9/15
Run 400m rest 2 minutes
4 rounds
1:22
4:50
8:24
11:54

I'll do the per round math on these later

9/16
Power snatch (yuck)
3 - 65
3 - 95
1 - 105
1 - 115
1 - 125
1 - 135
1 - 145
1 - 155 (miss)
1 - 155 (miss) bonked my head on this one...

21-15-9
Power snatch, 95
HSPU

Though I'd do a quick 5 min metcon haha!!

12:07

Need a rest day.

Re: JD's CrossFit Chronicle
 

09/18

Shoulder press

5 - 95
5 - 115
5 - 125
5 - 135
5 - 145 (miss) 4

3 rounds for time
Row 500m
Run 400m

12:15

Re: JD's CrossFit Chronicle
 

9/20

AM
With an unweighted barbell, for time
40 back squats
40 front squats
40 overhead squats
Run 400m
40 press
40 push press
40 push jerks
Run 400m
40 hang power snatch
40 hang power clean
19:31
Added 400m run
21:33

PM did weighted pushups - never did those before and made it up to 115.
Also did some muscle ups. Lost some weight but those still aren't my bag.

9/21
Dr. C's 50's Birthday WOD - no warmup

50 Lunges
50 double unders
50 box jumps 24
50 push-ups
50 mountain climbers
50 sit-ups
50 squats
50 double unders
50 lunges

15:31

9/22
Went to the grand opening of a cool gym in Birmingham called Art of Strength

Did a few different things for their intro workout

70lb Ball cleans (like at the games, just clean and over the shoulder)
1 legged mountain climbers or burpees. Not sure what I was doing there even. Had my foot in a strap hanging from the pull-up rig and went down then jumped up.

Ball slams with a 20lb ball, battling ropes (those are tough) did these with a tabata count. Also did the ski erg thing (C2) for 2 mins. 'Vintange' swings with a huge looking dumbell type of thing. Not a traditional dumbell and the trainer kept telling me to keep my arm locked - never really saw that before so I'm planning on doing a bit of research on that. And TGU's and finished with a 10-1 Burpee (squat thrust) plank contest. Good workout and fun group. Glad I went.

Charity fund raiser at MCCF immediately following for a friend of the gym that lost his daughter in a drunk driving crash this summer. We just got a group together and did a 25 mile bike ride and finished with some good food and conversation. I never went that far on a bike and the head wind sucked. It was for a great cause though. What a horrible thing to have happen especially since I too have a daughter the same age. (she was 3)

Re: JD's CrossFit Chronicle
 

09/23

Push Jerk

3 - 105
3 - 135
3 - 160
3 - 185
3 - 200 (miss) 2

Re: JD's CrossFit Chronicle
 

09/25

SQT
3 rounds
95#'s Ground to overhead
200 yard shuttle run

4:30

9/26
AMRAP in 20
5 Thrusters, 95
7 Hang power clean
10 SDHP

9+1 Thruster

9/27
5K not timed

Def no PR's on any of these - made a Dr. appt for next week for my back. I'm going to seek out a PT or at least try something new.

Also taking a few days off here and going to adjust my diet next week. I'm going to add a bit more carbs so I can go a bit harder. 'eyeball' zonish...16 blks. still no fruit. (I only avoid fruit because of hunger). Fruit makes me hunnngry.

Re: JD's CrossFit Chronicle
 

10/2
5 rounds
Row 500
15 Bench press, 135
19:02

10/04
Helen
3 rounds
Run 400
21 KB swings, 53
12 pull-ups
9:08 rx - unbroken. No pr.

10/06
BOB tryout WOD
in 18 mins AMRAP (and reps)
30 over bar burpees
30 pull-ups
30 thrusters 115
15 HSPU
15 Muscle ups
30 double unders
1 rope climb

2 scores. time after thrusters and total reps

6:08 and 114. MU's were super hard after all that other garbage.

Re: JD's CrossFit Chronicle
 

10/9
3 rounds 4 mins AMRAP 1 min rest
7 power cleans 135
7 ttb

Not exact on the #s but I think I got...
4 + 1 - 57
3 + 5 - 47
3 + 1 - 43

145 (I think I got 147 total)

10/11
4.5 mile run

Weighted pull-ups

1 - 15
1 - 25
1 - 35
1 - 45
1 - 55
1 - 60 (maybe/barely)

Re: JD's CrossFit Chronicle
 

10/9
3 rounds 4 mins AMRAP 1 min rest
7 power cleans 135
7 ttb

Not exact on the #s but I think I got...
4 + 1 - 57
3 + 5 - 47
3 + 1 - 43

145 (I think I got 147 total)

10/11
4.5 mile run

Weighted pull-ups

1 - 15
1 - 25
1 - 35
1 - 45
1 - 55
1 - 60 (maybe/barely)

Re: JD's CrossFit Chronicle
 

10/14
The 70's partner WOD 'Fight for mike'
Bunch of stuff - 2 easy 800m runs
Wall balls, hang power cleans, KB swings, 30 in box jumps, pull-ups
for a good cause

10/16
21-15-9
Front squat, 135
ring dips

7:44 (ring dips kill me)

10/18
AMRAP in 20 mins
Row 500m
21 Burpees

5 rounds + 250m row

10/20

4x400m with 1 min rest

9:08 total time.

AMRAP in 20 mins
5 squat clean, 165
10 HSPU
15 KB Swings, 70

5 rounds + 6 HSPU

Re: JD's CrossFit Chronicle
 

I know I missed a workout or two...shame on me. No excuses...

I did a longer run on 10/23 went about 5 miles...

I think I did this on 10/25

3 rounds for time
10 squat clean, 135
20 box jumps, 24

7:50

Saturday did a competition - team comp.

10/27
Max snatch and clean and jerk as a team I think I got 155sn and 210 CnJ - it was cold, wasn't a good 'session' and we were a small team so we got crushed.

Sandbag/front squat/deadlift workout. One person sprints with a 75/50/25# sandbag while the other member does max front squats then switch and do the same with 185# deadlifts.

We finished 14th out of about 32 teams...

10/29
AMRAP in 10 mins
Row 10 calories
10 pull-ups
10 dips

4 rounds

10/30
Row 10k
42:28 - never did that.

Re: JD's CrossFit Chronicle
 

10k row is definitely right up there with the most miserable workouts I've done. Did it once and probably never again....



[QUOTE=Jason David;1104448]I know I missed a workout or two...shame on me. No excuses...

I did a longer run on 10/23 went about 5 miles...

I think I did this on 10/25

3 rounds for time
10 squat clean, 135
20 box jumps, 24

7:50

Saturday did a competition - team comp.

10/27
Max snatch and clean and jerk as a team I think I got 155sn and 210 CnJ - it was cold, wasn't a good 'session' and we were a small team so we got crushed.

Sandbag/front squat/deadlift workout. One person sprints with a 75/50/25# sandbag while the other member does max front squats then switch and do the same with 185# deadlifts.

We finished 14th out of about 32 teams...

10/29
AMRAP in 10 mins
Row 10 calories
10 pull-ups
10 dips

4 rounds

10/30
Row 10k
42:28 - never did that.[/QUOTE]

Re: JD's CrossFit Chronicle
 

It was bad Greg but not as bad as I had expected - which makes me think I could've gone a bit harder. I tried to stay under a 2:10 pace. That seemed easy in the beginning but got increasingly hard. I think maybe next time I'll start at 2:05 for the first 5K then drop it to 2:10 and finish a bit stronger. So, in like 5 years I'll let you know how that went :-)

Re: JD's CrossFit Chronicle
 

11/1
3 rounds for reps no kipping
Pullups 8,7,7 - 22
ring dips 7,6,6 - 19
chinups 7,6,6 - 19

Total - 60

I'd like to do this a few times a month and get my #'s somewhere near 100.

11/3

4 rounds for reps (burpees)
In 3 minutes
Row 25 calories
Max burpees
Rest 4 minutes

39,35,30,30

134 total

Re: JD's CrossFit Chronicle
 

11/4
AMRAP in 12 mins
12 squat cleans, 95
Run 200m

5 rounds in 12:05

Re: JD's CrossFit Chronicle
 

11/08/12

Front Squat
12-10-7-5-3-3-3-3-3
45-65-95-115-135-165-195-215-240

Was so sore from this that I had to do it again....added the push-ups and got a PR

Pull-ups 9,8,10 - 27
Ring dips 8,7,7 - 22
Chin-ups 7,7,8 - 22
Push-ups 20,20,23 63

total 134 (71 on the first 3 which is a 10 rep PR)

Re: JD's CrossFit Chronicle
 

11/10/12

7 mins AMRAP
7 MBC
14 KB Swings
6 + 7 MBC I think. or 5.

10 mins on a treadmill with a 10 incline
.82 miles.

Did these at a Boys and Girls Club charity fundraiser. Pretty cool event - helped out with Reebok CrossFit.

Re: JD's CrossFit Chronicle
 

11/11/12

WOD for Warriors

AMRAP in 15 mins

11 ground to overhead, 95#'s
11 bar facing burpees
12 Wall balls
22 Double unders
7 HSPU

3 rounds + the burpees

Tough on the shoulders!

Re: JD's CrossFit Chronicle
 

11/13

All strict

Pull-ups - 10, 10, 11 - 31
Ring dips - 10, 9, 8 - 27
Chin-ups - 10, 9, 10 - 29
Bench, 135 - 15, 15, 17 - 47


Total 134 reps
87 on the pull-ups and dips which is a 16 rep PR. Having been only the 3rd time I've done this I'm actually quite amazed at how big the gains have been.

Up 27 reps (on the first 3) in less than 3 weeks!

Re: JD's CrossFit Chronicle
 

11/15

Front squat
First time doing this in a long time and I'm still worried about my lower back - although it hasn't bugged me my last few front squat sessions...

1 - 255
10 - 195
1 - 250
20 - 135
1 - 250
30 - 115

Re: JD's CrossFit Chronicle
 

11/16

McFlurry

For time
Run 400m
21 power cleans, 185
21 pull-ups
Run 400m
15 thrusters, 50 lb dumbells
15 pull-ups
Run 400m
9 power cleans
9 pull-ups

14:22

Re: JD's CrossFit Chronicle
 

11/18
Run 200m
Max farmers walk with 97 and 88lb Kb alternating hands.

Didn't keep track of rounds.

Just wanted to do a weighted carry WOD...probably should've done a set distance each round but it was still pretty good. Different.

Re: JD's CrossFit Chronicle
 

11/20

7 rounds for time:

12 Thrusters, 75
9 TTB
200m run with 20lb medball

18:53

Re: JD's CrossFit Chronicle
 

11/21/12

Strict WOD
Pull-ups 12,10,11 - 33
Ring Dips 11,10,10 - 31
Chin-ups 10,10,10 - 30
HSPU 12,10,10 - 32

Total 126

94 on the first 3. PR by 7 reps. Also screwed up and did my first round of chin-ups and HSPU out of order...

Re: JD's CrossFit Chronicle
 

11/22
10 K Turkey trot - very medium intensity run...constant traffic jams roughly 1:03

11/23
Hang power clean

3 - 115
3 - 135
3 - 155
3 - 175
3 - 185
3 - 195 (miss) 1