Re: JD's CrossFit Chronicle
 

03/17
St. Patty's Day WOD

AMRAP in 20 mins
Run 400m
then 3 rounds of 'Cindy'
Chug a Smithwicks

2 rounds plus 2 rounds of 'Cindy' plus the push-ups :)

Re: JD's CrossFit Chronicle
 

03/19

Took it easy this week to let my back heal up...doing 13.3 today (3/21)

Sled push on rubber floor - just to do, to loosen everything up and get sweaty.

roughly a 25 yard push...sled is 60lbs. Weight doesn't include sled weight.

140x2
190x2
220x2
250x2
270x1
290x1
310x1

Weighted pull-ups EMOTM for 10 mins 2 reps (neck to bar)

DH
5 lbs
10
15
20
25
25
30
30
35

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1044658]3/17/12

12.4 what a disaster.

150 wallballs
90 double unders
30 muscle-ups

12 min time cap. Made it to the rings in about 11...nada.[/QUOTE]

13.3. Same score 240. Finished the DU's at like 11:49. Metcon is down...no attempts at muscle-ups.

Re: JD's CrossFit Chronicle
 

Okay...missed a bunch of stuff here....Back is jacked up again ugh. Left side this time.

3/26

Weighted pull-ups
Got up to 55lbs I think.

Death by pull-ups/HSPU

9 pull-ups and 5 HSPU then
16 + 11 pull-ups


03/28
13.4
AMRAP in 7 mins
3 Clean and jerks, 135
3 TTB
6
6
9
9
Got 77 reps. I couldn't get set up properly because of my back - totally sucked. Had to use too much quads getting the bar off of the floor.

03/30
Prowler push 40yds EMOTM for 15 mins. Was planning on doing 20 but totally died. 50lbs on sled over rubber and the platforms.

Re: JD's CrossFit Chronicle
 

03/31
Tabata ring push-ups
8,8,8,8,8,8,7,5

04/01
3 rounds for time
Row 500m
21 Burpees
Run 400

16:27

Re: JD's CrossFit Chronicle
 

04/14/13

Took some time off to let my back heal...again...I'm going to stick with bodyweight stuff/running for the forseeable future...

Was going to take it easy but ended up going pretty hard at the track

Dynamic warmup

Then
800m jog easy

3xMax handstand walk then sprint 70% for the remainder of 100 yards

3x400m run (rough)
walk 200m between rounds

8x100 yard walkbacks

then
50 meter handstand walk....(not all at once :))

Re: JD's CrossFit Chronicle
 

04/15
Easy 800m jog home from the gym...

04/16
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Strict ring dips
20 something...

04/18
4 rounds
40 yard walking lunge
20 pull-ups
40 double unders

17 something. Forgot to write it down.

Re: JD's CrossFit Chronicle
 

04/20

40 min run in the sun. Felt good...but chubby :-)

Roughly 4.5 miles.

Re: JD's CrossFit Chronicle
 

Okay...going by mostly memory here.

4/21
Tabata something totally different

Ring push ups
10,9,8,7,6,6,6,4

TTB
5,5,5,5,5,4,4,4 (I think) Couldn't even string them together

Burpees
5,5,5,5,5,5,5,5

Sled push
220 yds total. No weight.

4/23
12 mins AMRAP
40 yd prowler push with 45's
2 rope climbs

4 rounds plus 1 rope climb

4/25
Ring dips
1 - 15
1 - 20
1 - 25
1 - 30
1 - 35
1 - 40
1 - 45 (miss)
1 - 45

WOD
100 Burpee pull-ups with 6 inch jump

15:40

Re: JD's CrossFit Chronicle
 

04/27

3 rounds for time

Run 400m
21 GHD sit-ups
12 HSPU

13:56

04/28

Planned on doing some box jumps and double unders but tweaked my back on the first round of box jumps (30 in) so I just did 500 double unders for time.

17:01

Also did volume training of strict C2B pull-ups -was planning on doing doubles as long as I could but I missed the 2nd one of my first set lol!!

For the 20 mins I missed the 10th, 13th and 17th - 20th. On the 9th minute I had to make a 2nd attempt.

Gonna try weighted C2B next.

Re: JD's CrossFit Chronicle
 

Also - think I'm gonna do a lot more running during the next few months until my back heals 100% :run:

Re: JD's CrossFit Chronicle
 

04/30

Ring dips EMOTM for 20 mins

2 reps
First 5 I did 5 lbs
Next 5 10 lbs
next 5 15 lbs
...and I think I stayed at 15. Can't remember

Easy 2 mile jog.

05/02

MCCF 500

100 double unders
Then 2 rounds of:
50 pull-ups
50 sit-ups
50 burpees
then 100 double unders

27:45 rx'd

Re: JD's CrossFit Chronicle
 

05/04
Did the stairs at bloomer park. Run up, walk down. Didn't think my calves would still be in pain but good lord.

(roughly 192 little steps)

warmup walk up
1:07
1:13
1:17
1:33
1:34
1:28
Cool down walk up

05/07

Weighted chest to bar pull-ups I can only get 7.5 lbs lol!!

100 burpees for time
6:02.

Re: JD's CrossFit Chronicle
 

05/09

Strict - rest between sets as needed

Pull-ups 10, 8, 7 - 25
Dips 8, 5, 4 - 17
Chins 4, 3, 3 - 10
Diamond push-ups 12, 10, 11 - 33

Total - 85

:notworth: for my lil girl who is sitting right here with me

Re: JD's CrossFit Chronicle
 

05/10/13

Bottom to bottom tabata squats then one mile run for time

102/12 - 7:46.

This was kind of fun to strategise. I wanted to get over 100 squats and I also wanted to do it legit (rest at bottom weight in heels no rest at top). It was really hard not to stop at the top and a few times it took a second to lock out because of the pain haha!!.

Re: JD's CrossFit Chronicle
 

05/11/13

Lunge 100ft
21 Pull-ups
21 sit-ups
Lunge 100ft
18 pull-ups
18 sit-ups
Lunge 100ft
15....
All the way down to 6

14:56.

PR on this is 11 something...need to check on distance of lunges holy shyte.

Re: JD's CrossFit Chronicle
 

05/14/13

Weighted pull-ups
3 - 10
3 - 20
3 - 30
3 - 35
3 - 40 (miss) 2 barely. Started off neck to bar but the last 3 sets were just chin over...

5 rounds for time
Prowler push 10 meters and back with 45's. Use the tall poles out and the short handle in
12 double unders

7:36 I think.

05/16
Strict ring dips EMOTM for 20 mins
3 reps

WOD
3 rounds for time
Run 400
21 Burpees
12 Knees to elbows

Re: JD's CrossFit Chronicle
 

05/20

12 rounds of
10 push-ups
80 yd shuttle sprint
Rest 60 secs

Then 3 rounds of
80 yd shuttle sprint

Total time 21:22

1st round :25 secs
12th round :36 secs

5/22

10-9-8
25 lb weighted pull-ups
25 lb weighted ring dips

16:23 lol

Metcon
Row 500
150 double unders
50 burpees

9:42 (PR)

Re: JD's CrossFit Chronicle
 

So Friday I was going to do a workout with the noon class...

I think that was on the 24th...this was the WOD

50-30-20
Double unders
400m run
pull-ups

Finished the first round then blew out my calf like I used to a few years ago at the start of the second. :shrug:

Felt a bit better after a weekend of food and booze on Tuesday...

Did
EMOTM for 20 mins
3 pull-ups
3 ring dips (all strict)

Made it all the way through but barely...started doing the dips :30 secs after the pull-ups though.

Then did a 20 yard handstand walk attempt...almost made it. Missed it by about 5 feet.

Metcon

AMRAP in 15 mins
15 medball cleans
15 wallball situps

6 or 7 rounds...didn't really count.

Re: JD's CrossFit Chronicle
 

06/04

Weighted pull-ups - 10 sec negative on last rep of each set

10xBW
5x15
3x25
2x30
1x35
1x40
1x45

5 rounds for time
2 70lb KB Farmer walk (40 yards)
10 single leg 1 arm KB Deadlifts R/L

16 something

06/05

Ring dips

5xBW
3x15
1x25
1x35
1x40
1x45 (I think I got it but my clients said no)
1x45
1x50 miss.
5xBW

06/06

20 min AMRAP
20 Push-ups
20 KB Swings 53
20 push press 75

Tried to stay super strict on everything...

5 rounds + 14 push-ups

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1164382]05/09

Strict - rest between sets as needed

Pull-ups 10, 8, 7 - 25
Dips 8, 5, 4 - 17
Chins 4, 3, 3 - 10
Diamond push-ups 12, 10, 11 - 33

Total - 85

:notworth: for my lil girl who is sitting right here with me[/QUOTE]

06/11
Did this again but used 45's for the push-ups feet and both hands

Pull-ups 11, 10, 8 - 29
Dips 8, 6, 5 - 19
Chins 3, 3, 4 - 10
Push-ups 12, 10, 10 - 32

minimal rest between sets, as needed between rounds

Total - 90

Total on top 3, 58 which is a 6 rep PR from the previous attempt

Ran 1 mile before and after

6/12
Light back squats

5x95
5x115
5x135
5x155
5x175

Re: JD's CrossFit Chronicle
 

06/18

With a 25lb KB on a belt

3 weighted pull-ups with a long slow negative at the end
3 ring dips
5 rounds not for time
Tough - particularly the 3rd dip and the negative

4 min AMRAP
75@ thruster, 9 reps
9 over bar burpees

3 rounds + 9 burpees.

6/19
10 100m walkbacks.

Re: JD's CrossFit Chronicle
 

6/20

Tabata Airdyne

6/22
'Cindy'
15 rounds + 7 Push-ups

6/23
AMRAP in 25 mins
Run 800m with medball
50 lunges with medball
25 burpee penalty if you set the ball down at any time

3 rounds. No burpees.

Re: JD's CrossFit Chronicle
 

Okay lets see here...

Did hang squat cleans the day before I went on vacation...up to 205...then I took the opportunity to rest a bit.

Did beach sprints on the beach at our hotel in Traverse City...10x. That was rough.

Battling a bit of tendonitis in my right elbow now too.

Trying the McKenzie method for my back as well.


Did a WOD yesterday

2 rounds

75 Double unders
50 push-ups
50 sit-ups
75 squats

19:50 or something.

Sore today.

Re: JD's CrossFit Chronicle
 

Slacking here...

7/12
Ran 3.71 miles in about 28 mins

7/13
4 rounds
40 yard barbell carry, 155# around 2 cones
40 yard prowler push, 2 25's
40 yard farmers carry, 70lb KB's

17:41

7/16
Modified Kalsu

5 burpees EMOTM
100 thrusters for time w 2 40lb DB's

17:50

07/17
2 rounds for time
run 400m
12 HSPU
21 Ball slams, 20#

7:03

Re: JD's CrossFit Chronicle
 

7/20

Run 100m in 30 secs, run back 100m in 30 secs.
After 10 rounds, subtract 1 sec off of first run...keep going as long as possible...like a death by.

Got 11. Missed the 12th. Pretty brutal

Re: JD's CrossFit Chronicle
 

07/23/13

Run 1 mile
100 burpees
Run 1 mile

26:03

Re: JD's CrossFit Chronicle
 

07/27

5 rounds for time
Run 800m
30 ring push-ups
60 Double unders

44:21

Re: JD's CrossFit Chronicle
 

7/30

Air Dyne intervals

AMRAP in 30mins .5 miles rest 1/1

1. 1:14
2. 1:16
3. 1:17
4. 1:19
5. 1:21
6. 1:24
7. 1:22
8. 1:24
9. 1:24
10. 1:24
11. 1:24
12. 1:15

8/1

Bench press

3 - 165
3 - 185
3 - 195
3 - 205
3 - 215 (miss) 2 reps
10-9-8-7-6-5-4-3-2-1
Push press, 115
Lunge (In place)

7:00

Re: JD's CrossFit Chronicle
 

8/3

MS Muckfest

5+ mile mud/obstacle run on Belle Isle

Took about an 1:20...lots of logjams at the obstacles but fun event for a good cause...

8/4
Jen's (Bad idea) birthday WOD. She likes cupcakes so we incorporated them into the WOD

Run 400m
Eat a cupcake (mini red velvet for me)
30 Thrusters, 75
Eat a cupcake
30 single unders
Eat a cupcake
30 KB swings 53
Eat a cupcake
30 Box jumps, 24
Eat a cupcake
30 Sit-ups
Eat a cupcake
30 Butt winking air squats :rofl:
Eat a cupcake
Run 400m

15:20

Re: JD's CrossFit Chronicle
 

08/06

Wanted to do about a 15 minuter...

8 Rounds
10M prowler push (low) 2 45s
10M prowler push (high)
10M handstand walk

16:10

Cool thing - all HS walks were unbroken.

Re: JD's CrossFit Chronicle
 

08/07

AMRAP in 20 mins

30 Double unders
30 squats
15 ring push-ups

6 rounds + 2 Ring push-ups

Re: JD's CrossFit Chronicle
 

08/09

AMRAP in 12 mins
10 Goblet squats, 53
15 KB swings
20 KB cleans 10R/10L

4 rounds + 10 KB Swings.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;961704]07/17/11

Shoulder press
5 - 85
5 - 95
5 - 105
5 - 115
5 - 125
5 - 135
5 - 145
5 - 155 (miss) 2

Then
Track WOD (in the 90+ heat)

Broken 500's
Five rounds
Run 300m
Rest 60 secs
Run 200m

Finishing times - I'll do the math later

1 - 2:45
2 - 7:36
3 - 12:32
4 - 17:31
5 - 22:33

First 3 rounds I ran too far on the 200's...about 8 meters or so.

then
10x100 yards. EMOTM - No watch. Just tried not to die.[/QUOTE]

Did the Broken 500's again

22:16...happy with my time here. Great workout if you want to give it a try. Here's how you do it...

Start at the 300 hurdle starting line and run to the finish line. Start your 200 from the start/finish line, end at the other side (200m start line) and walk back to the 300 start.
Start your watch at the start. You get 60sec rest before the 200 and 2 mins (rest) to walk back to the 300 start.

Re: JD's CrossFit Chronicle
 

08/11

Front squat - just to see how it felt. Didn't go heavy at all.

10 - 45
10 - 65
7 - 95
5 - 115
3 - 135
3 - 155
3 - 175
3 - 195
3 - 215

4 min AMRAP

5 Front squat, 135 (from rack)
10 burpees

3 rounds + 9 burpes. :run: (emoticon for my daughter):devil::yikes:

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1185733]08/11

Front squat - just to see how it felt. Didn't go heavy at all.

10 - 45
10 - 65
7 - 95
5 - 115
3 - 135
3 - 155
3 - 175
3 - 195
3 - 215

4 min AMRAP

5 Front squat, 135 (from rack)
10 burpees

3 rounds + 9 burpes. :run: (emoticon for my daughter):devil::yikes:[/QUOTE]

Forgot - I rested 2 mins then did max double unders in 2 mins. 89.

Re: JD's CrossFit Chronicle
 

08/12

EMOTM for 15 mins
2 Squat cleans,
1 Jerk
Started at 75 and added 10 lbs per minute until reached 135. First time using a barbell in a while...took it easy.

Max burpees in 1 min
25

rest 1 min

AMRAP in 7 mins
5 Squat clean thrusters, 115
10 KB swings, 53

4 + 5 KB swings

rest 1 min

Max double unders in 1 min

64

Re: JD's CrossFit Chronicle
 

Glad to see you logging again regularly jd!

Re: JD's CrossFit Chronicle
 

08/13

Bench press EMOTM for 10 mins

155-165-175-185-195-205-215-215-215-220

WOD

Air dyne
:30 on
:30 rest
20 rounds

5.4 miles.

Re: JD's CrossFit Chronicle
 

08/14

Push press
Up to 155x3. Didn't go crazy - also practiced some handstand skill stuff. Ear taps and walking around in circles. Still can't do a freestanding HSPU.

WOD

For time
Run 400m
10 Back squats, 135
Run 400m
15 Back squats
Run 400m
20 Back squats

7:59.