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