Re: JD's CrossFit Chronicle
 

12/12/08

Back after it after a week off. Shoulder are about the only thing that has not improved for me since starting CF. Mainly due to my own neglect. Need to start dedicating more time to them - 1st ever CFT my press was 155. Barely got 144 up today...

1-1-1-1-1
3-3-3-3-3
5-5-5-5-5

142-157(F)152(F)142-144

132-152-157-162-172

152-162-167-170(F)162

Failed on the last rep of 5 on the 4th set of PJ's.

Re: JD's CrossFit Chronicle
 

Regarding the above post...

Press
Push Press
Push Jerk...

Duh.

Re: JD's CrossFit Chronicle
 

[B]12/13/08[/B]

AMRAP in 20 Minutes

15 Pullups
15 Ring Pushups
15 GHD Situps
15 Back extensions

(accidentally mixed the last two up)

4 rounds + Pullups, situps and 10 GHD Situps

Re: JD's CrossFit Chronicle
 

[B]12/14/08[/B]

Weighted Pullups
1 - 28
1 - 38
1 - 48 (F)
1 - 43 (F)
1 - 38
1 - 38
1 - 38

Over Head Squat

3 - 125
3 - 135
3 - 145
3 - 155
3 - 155

Some of these felt really good...some not so good. Left shoulder was a bit sore from Friday.

Re: JD's CrossFit Chronicle
 

Awesome OHS #'s JD.

You are way past me on those. My shoulder flexibility is terrible. basically, if I am not strong enough to stay back on my heals, I lose it forward - every time.

Also excellent work on the SP, PP, PJ Wod!

keep it up.

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;471208]Awesome OHS #'s JD.

You are way past me on those. My shoulder flexibility is terrible. basically, if I am not strong enough to stay back on my heals, I lose it forward - every time.

Also excellent work on the SP, PP, PJ Wod!

keep it up.[/QUOTE]

Thanks Sean!

My shoulders haven't been 100% in a while. The 155 was tough but I could've gone higher. I've gone as high as 180 - current bodyweight, but haven't done them in months. My shoulders and OHS have been neglected...needed to change that.

Re: JD's CrossFit Chronicle
 

Nce OHS and weighted PUs, JD! Do you clean them or pull from the rack overhead. Just curious. I rarely do them since my globo doesn't allow dumping and I think ya gotta be able to lose the bar in OHS. Yet another reason to get to a CF gym more regularly.

Re: JD's CrossFit Chronicle
 

[B]12/16/08[/B]

For time:

Row 2000 Meters (8:09.6)
50 Wall balls (20#)
Row 1000 meters (4:23.2)
30 wall balls
Row 500 meters (2:16)
20 wall balls

23:05

Almost got the MU today...right at the top of the transition and then fell down...UGH!!! I'm right there. I think I would've gotten it if i would've taken a pee before the try :)

Re: JD's CrossFit Chronicle
 

[B]12/17/08[/B]

Cleans

Warmup -
7 - 94
4 - 132
2 - 152

1 - 165
1 - 175
1 - 190 (F)
1 - 190 (F)
1 - 187 (F)
1 - 185 (PR)
1 - 187 (F)

I'll get to 200 once I figure you how to speed up my darn elbows. I got closer to the 190 than I did the 187.

Warmdown

2 Squat cleans 152#

Re: JD's CrossFit Chronicle
 

[B]12/18/08[/B]

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

6:00