Re: JD's CrossFit Chronicle
 

03/14/10

Ran corktown race today...More to support a friend than anything else...

~30 mins...Didnt register or anything.

Re: JD's CrossFit Chronicle
 

[B]03/15/10[/B]

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

15:42 Rx'd.

Re: JD's CrossFit Chronicle
 

[B]03/16/10[/B]

Not CrossFit Total BW - 170ish

Warm-up 5-3-1

Clean - 135-175-195-210(Miss)-210-220(Miss) Had it up...in the death grip. Had I been thinking power clean I might've gotten it.

Bench - 135-185-225-235-245(miss)-240 PR I guess...Haven't really done much bench press the last few years...I'll take it.

Overhead Squat - Did a light set at 95 which felt okay but when I got 135 on the bar my left shoulder hurt like hell. I didn't have any inkling that I had a problem with my shoulder but I didn't push it. Sucks because I was really looking forward to the OHS portion of this WOD. In fact, I had planned to attempt a 15 BW OHS's when I was finished. But I didn't push it.

Also...I've had a tweaked knee...an iffy lower back and hip so I think I may do somethign light and easy tomorrow then take a rest week.

Re: JD's CrossFit Chronicle
 

Seems like everybody has a blog these days...why should I be any different?? I titled my blog the [URL="http://jd180.blogspot.com/"]JD 180[/URL] w/f/s and plan to write about my lifestyle turnaround. Check it out if you get a chance. I just put my first post on there and hope to update it fairly frequently.

Re: JD's CrossFit Chronicle
 

Very cool!! I don't have a blog. :(

Re: JD's CrossFit Chronicle
 

[B]03/24/10[/B]

First day doing ANYTHING after a full week off. Felt good. Only did a 20 minute light jog outside - really nice out today.

Ran 20 mins (In chucks/pose all the way)

Went from my house to just past the first driveway across from the Ford house and back to 22712.

~2.35 miles if I had to guess...

good to be back but I think the week off will help.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;758096][B]03/24/10[/B]

First day doing ANYTHING after a full week off. Felt good. Only did a 20 minute light jog outside - really nice out today.

Ran 20 mins (In chucks/pose all the way)

Went from my house to just past the first driveway across from the Ford house and back to 22712.

~2.35 miles if I had to guess...

good to be back but I think the week off will help.[/QUOTE]

I was going to do the same today. Do you find it just feels weird running that way?

Re: JD's CrossFit Chronicle
 

[B]03/25/10[/B]

MCCF Warm-up x2
Added 30#'s to the barbell for rd 2.
50% week over tomorrow. Finishing with a 1/2 angie.

Re: JD's CrossFit Chronicle
 

[B]03/26/10[/B]

last 50% day...

1/2 'Angie'

6:51

Re: JD's CrossFit Chronicle
 

[B]03/28/10[/B]

Back squat

10 - 135
5 - 225
3 - 275
1 - 295
1 - 315
1 - 325
1 - 335 (miss)
1 - 335 (miss)
1 - 335 PR
1 - x

I think it was a PR...if not it was an uneven 330. Too much explaining to get into but I think it was 335.

Next attempt...double BW.

Re: JD's CrossFit Chronicle
 

[B]03/29/10[/B]

10 minutes Handstand push-ups - 73 reps
5 minutes Squats - 170 reps
2 minutes Pull-ups - 40 reps
1 minute Push-ups - 32 reps

Total - 315. Cool WOD. Different.

Re: JD's CrossFit Chronicle
 

[B]03/30/10[/B]

Warm-up
PVC, 5 reps
SP, 5 reps
27#, 5 reps
45#, 5 reps
65#, 5 reps
95#, 2 reps

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

22:58 Rx'd. Shoulder has been giving me a bit of trouble so I tried not to rush through this one. Made sure I did the the snatch balance and OHS's without setting the bar down though.

Re: JD's CrossFit Chronicle
 

My shoulders have been bothering me too. :(

Re: JD's CrossFit Chronicle
 

[B]04/01/10[/B]

5 rounds for time

155# Thrusters, 5 reps
5 Muscle-ups
Run 400m

25:37 Rx'd.

used a rack for the thrusters but did all sets straight through.

last 400 was 1:40.

Re: JD's CrossFit Chronicle
 

[B]04/02/10[/B]

'Griff'

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

13:24

Re: JD's CrossFit Chronicle
 

[B]04/03/10[/B]

'Kelly'

Five rounds for time

Run 400m
30 box jumps 24"
30 Wall ball shots

30:43 Rx'd. Not a PR. Owell. Can't win 'em all!

Re: JD's CrossFit Chronicle
 

[B]04/05/10[/B]

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.


I only made it through the round of 12 then I had to run an intro. took me about 50 mins to get that far!!

Most of the sumos hit my chin...I gotta get better at the gymnastics stuff.

Re: JD's CrossFit Chronicle
 

[B]04/06/10[/B]

Deadlift

10 - 95
7 - 135
5 - 225
5 - 245
5 - 265
5 - 285
5 - 305 (PR)
5 - 315
5 - 315 (miss) 1 rep.

Just felt really beat up by that last set. I looked back in my log and the last time I did 5's on the dead was August of last year. Waaay too long.

The deadlift gives me so much trouble that it's hard to attack with a lot of intensity but I'll take the PR. Also my grip was bad. Hook hurt and alternate didn't feel good either. something else to work on.

Re: JD's CrossFit Chronicle
 

[B]04/07/10[/B]

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift


34:53 Rx'd

My legs weren't perfectly stiff but stiffer than normal. I tried to concentrate on usiing more hamstrings than normal. Wasn't sure I was doing them right. My grip was still fried from yesterday. I'm also pretty tired from my new busy schedule.

Re: JD's CrossFit Chronicle
 

Nice work, buddy!

Re: JD's CrossFit Chronicle
 

[B]04/09/10[/B]

Back squat

Warmup
10 - 95
10 - 135
5 - 185
2 - 225

WOD

rest 1 minute between each set

2 - 225
2 - 235
2 - 245
2 - 255
2 - 265
2 - 275
2 - 285
2 - 295
2 - 305
2 - 315

Fun WOD...last set was tough.

Re: JD's CrossFit Chronicle
 

:yikes:

I think you'll be feeling that one tomorrow!

Re: JD's CrossFit Chronicle
 

Holy moly! :eek:

Re: JD's CrossFit Chronicle
 

[B]04/10/10[/B]

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

22:00. Rough day today...good thing the Tigers only have 1 home opener per year...

couldn't stay intense...owell.

Re: JD's CrossFit Chronicle
 

[B]04/11/10[/B]

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

30:03 Rx'd.

Re: JD's CrossFit Chronicle
 

04/13/10

1 rep max snatch - 10 minute time limit.

155. (PR is 170)

Missed 165 about 5 or 6 times. Had it above my head a few times. Bashed myself in the forhead once.

Probably should have warmed up a bit better.

Re: JD's CrossFit Chronicle
 

04/14/10

Max rounds and reps in eight minutes of:
4 Handstand push-ups (Head to floor)
2 pood Kettlebell swing, 8 reps (american)
12 GHD situps (Touch floor and toes on each rep)

6 Rounds + 6 Kettlebell swings

Would've been good for 2nd place at the CrossFit games!! :)

Re: JD's CrossFit Chronicle
 

[B]04/15/10[/B]

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

34:41 Rx'd.

Whew!! Thought I'd be sub 30...guess not.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;769374][B]04/15/10[/B]

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

34:41 Rx'd.

Whew!! Thought I'd be sub 30...guess not.[/QUOTE]


It doesn't look that hard on paper but I'm sure its killer...... I guess it would take me about 4 hours to do it as rx'd though with the MUs. What was the hardest part for you?

What were the times from the games? any idea?

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;769478]It doesn't look that hard on paper but I'm sure its killer...... I guess it would take me about 4 hours to do it as rx'd though with the MUs. What was the hardest part for you?

What were the times from the games? any idea?[/QUOTE]

It's weird...Going into it. I thought the thrusters would be easy and the burpees would be hard...turns out, both were.

MU's probably took too long...probably about 5 - 7 lbs heavier than optimal right now.

Push press was easiest.

Thrusters were a nightmare.

Pull-ups were fine.

Burpees were annoying.

Lunges took the longest.

Re: JD's CrossFit Chronicle
 

[B]04/17/10[/B]

Tabata this

Row (calories)
8,9,8,8,8,8,8,7 - 7/64 (Damn that last round)

Squats
18,17,17,17,17,17,17,17 - 17/137

Pull-ups
11,11,10,10,9,9,8,8 - 8/76

Push-ups
15,12,10,8,8,7,7,7 - 7/74 - Push-ups are officially my goat.

Sit-ups
12,11,11,11,11,11,11,12 - 11/90

Total - 441

Re: JD's CrossFit Chronicle
 

[B]04/18/10[/B]

'Linda'

10,9,8,7,6,5,4,3,2,1 BW - 170 (ish)

Deadlift - 255
Bench - 170
Power Clean 130

Time - 23:43 - Not a PR by any stretch for a few reasons.

#1. Bench was way harder because of the tabata push-ups from yesterday's WOD. I did all sets straight through last time...not today.

#2. I went traditional on the deadlift instead of sumo. I also did 1 rep at a time and re-set for each rep. I also didn't use the alternate grip. Used hook. I'm trying to get away from the alternate grip - hear that causes too many arm injuries.

#3. Probably a bit hungover :)

Re: JD's CrossFit Chronicle
 

Have you tried McGhee yet? I think I'm going to give it a go in a minute here.

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;770814]Have you tried McGhee yet? I think I'm going to give it a go in a minute here.[/QUOTE]

No...I'm a few months behind the main page WOD's. Let me know how it goes.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;770839]No...I'm a few months behind the main page WOD's. Let me know how it goes.[/QUOTE]

Just tried it. Pretty brutal. 18 rounds even with 5 seconds to spare, which I think is decent, not sure though.

Re: JD's CrossFit Chronicle
 

[B]04/19/10[/B]

2 year CrossFit anniversary.

5 rounds for max reps of

2/3 bodyweight thruster
Pull-ups

Rested 3 minutes between rounds - no rest between thrusters and pull-ups. Really tired and beat up today.

Thrusters (115#)/Pull-ups

1. 15/20
2. 10/12
3. 9/10
4. 9/10
5 10/12

53/64 - 117

Something about doing pull-ups after thrusters...taxes my grip.

Re: JD's CrossFit Chronicle
 

Something about doing [B][I]Anything [/I][/B]after thrusters just suck. :rofl:

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;758096][B]03/24/10[/B]

First day doing ANYTHING after a full week off. Felt good. Only did a 20 minute light jog outside - really nice out today.

Ran 20 mins (In chucks/pose all the way)

Went from my house to just past the first driveway across from the Ford house and back to 22712.

~2.35 miles if I had to guess...

good to be back but I think the week off will help.[/QUOTE]

[B]04/21/10[/B]

Went for another 20 minute jog today as I'm doing another 50% week. I told myself I would do this at least once per month...

My house to the driveway of 1034 lakeshore and back to 22804. Little bit further than last time.

Probably about 2.5 miles.

Re: JD's CrossFit Chronicle
 

4/22/10

MCCF Warmup + I did ring HSPU practice...haha! That didn't go well...

Re: JD's CrossFit Chronicle
 

[B]04/23/10[/B]

Still active rest.

1/2 Cindy today

11 rounds + 1 pull-up. C2D push-ups are different than other 'Push-ups' that I see a lot of people do...