Re: JD's CrossFit Chronicle
 

On the AMRAP from the other day..

4 rounds I think.

Re: JD's CrossFit Chronicle
 

11/23
Hatch squat week 9 day 1

Back squat
5x160
3x185
2x215
2x240
1x250

Front squat
5x160
4x185
4x195
4x210

11/24
Hatch squat week 9 day 2
Back squat

5x170
3x5x200

Front squat
4x5x160

11/25
Hang squat clean
135x3
155x3
165x3
175x3
185x3
200x3 (miss, got 2) death grip on #2.

WOD
12 Min AMRAP
10 C2B Pull-ups
10 Ring push-ups
10 Box jumps, 30in
3 rounds and 10 Ring push-ups

11/27
Turkey Trot 10k
Not sure on time...It was somewhere between 1 hour and 1 hour and 10 mins. Having not run hardly at all since May I actually had a bit more in the tank at the end than I expected. Probably could've gone a bit faster.

7th year in a row doing this

Re: JD's CrossFit Chronicle
 

11/29

Hatch week 10 day 1

Back squat
5x160
5x170
5x185
5x200

Front squat
5x150
5x160
5x170
5x170

11/30

Hatch squat week 10 day 2

5x160
5x170
5x185
5x200

Front squat

5x150
5x160
5x170
5x170

10 negative muscle ups. Really want to get a strict one.

12/1

Snatch
95x5
105x1
115x1
125x1
135x1
145x1
155x1(not crisp)
155x1 miss

Not liking my progress on the oly lifts.

Metcon
For time

60 over the bar burpees
20 overhead squats, 120

7:48

12/3

Clean and jerk
115x3
135x3
155x1
165x1
175x1
185x1
195x1
205x1 (missed jerk)

10 rounds for time
10 KB swings, 70
100m shuttle run (10m)

14:13

12/4

Long easy warmup

5 rounds for time
15 Push presses, 95
30 double unders

7:51

Re: JD's CrossFit Chronicle
 

12/7

strict pull-ups 6x5
strict dips 6x5

(alternating)

then I tried to do weighted negatives with a 70lb KB. I did 3 each. Didn't really feel like it did much but I'm feeling it today.

12/8

Hatch squat week 11 day 1

Back squat
160x5
185x3
215x2
240x2
250x1
275x1

Front squat
150x5
170x5
185x5
185x5

Re: JD's CrossFit Chronicle
 

12/9

Hatch squat week 11 day 2

Back squat
5x160
5x170
5x185
5x185

Front squat
5x150
5x170
5x185
5x195

12/10
The Chief

5 rounds
In 3 minutes AMRAP

3 Power cleans, 135
6 Push-ups
9 squats

5+, 4+, 4+, 4+, 4+

Can't find the details now...but got at least the power cleans done in each round and also the push-ups in round 1.

Not sure what day I did these..

Shoulder press

2 reps - with a pause at the bottom between reps

115x2
135x2
145x2
155x2
165x2
170x2 (miss) 1

TTB Like a death by but tried to string as many together as I could. Back down the ladder once I broke them up.

up to 7 + 6
Then 6+1
4+2
4+1
4
3
2
1

12/11

Hi hang clean,
Mid thigh
Below knee

75
85
95
105
115
125
135
145

WOD
5 mins AMRAP

165# Squat cleans

29 reps. Tweaked my back a bit. Didn't feel it happen.

Re: JD's CrossFit Chronicle
 

Okay...way behind here

Not sure on the days but I did finish up my hatch squat

Week 12 day 1
Back squat
5x160
5x185
5x200
5x200

Front squat
5x160
5x170
5x185

Week 12 Day 2
Back squat
5x160
5x185
5x200
5x200

Front Squat
5x150
5x170
5x185

Re: JD's CrossFit Chronicle
 

I also know I did the following workouts in the last few weeks...

"Nicole"
AMRAP in 20 mins
Run 400
Max pull-ups

25
15
12
10
10
11

83 - about 20 something off of my PR

20 Min AMRAP
Row 400
30 Double unders
20 Burpees to a 45

4 rounds + 19 Burpees

Re: JD's CrossFit Chronicle
 

Okay - over the weekend at my L2 I also did

21-15-9
Squat snatch, 95
TTB

9:48 Rx'd

Power clean
3 - 165
3 - 175
3 - 185
3 - 195
3 - 205
3 - 215 (miss) got 2

12 Days of Christmas WOD today - like the song

1 Squat clean Thruster, 135
2 TTB
3 Wall balls
4 Pull-ups
5 KB Swings
6 Sit-ups
7 Deadlifts, 135
8 Burpees
9 Box jumps, 24
10 Lunges with 135 in Front rack
11 Calorie row
12 hundred meter run

34:45 rx'd.

Also worked on some negative muscle ups earlier in the week.

Re: JD's CrossFit Chronicle
 

Oh yeah...

Push Jerk

3x135
2x165
1x185
1x195
1x205
1x220 - pressout

Re: JD's CrossFit Chronicle
 

Okay - re-tested my squats after the 12 week hatch...

My 1RM's when I started we pretty conservative but I didn't care. I just wanted to follow the program to see how I progressed.

I also did high bar - my 1RM low bar back in the day was 340.

Back squat - 265
Front squat - 245

After 12 weeks
Back squat - 310
Front squat - 280

I'm going to redo Hatch again when I get back from Disney - I'm not expecting that big of a jump again but it'd be nice to add 25 to the back squat and 20 to the front...

Took pretty much this whole week off and I'll probably take next week off too.

Re: JD's CrossFit Chronicle
 

01/11

Back on hatch squat
Cycle 2 week 1 day 1

Back squat
10x185
8x215
6x235
4x250

Front squat
5x170
5x195
5x195
5x195

Holy crap was I sore from this. It's wednesday night and I'm still feeling it!

01/12

For time
Row 500m
21 push press, 115
Row 500
21 push press, 95
Row 500
21 push press, 75

8:43

01/13/15

Did this one from last almost a few years ago...
03/01/13

7 rounds for time/weight

35 Double unders
1 snatch (squat)

14:40

135-140-145-150-155-160-165

Surprised that I hit the 160 and 165 that easily...kind of took my time on this one - double unders were okay, not great.


Today I was just kind of playing it by ear

135 (didn't feel great so did it again)
135
145
155
165 (didn't feel great so I did it again)
165 (landed on my knees)
170 (miss)

~15:00. Forgot to note the exact time. Double unders were super easy for some reason.

Re: JD's CrossFit Chronicle
 

01/15

Hatch Cycle 2 Week 1 Day 2

Back squat

10x185
8x200
8x215
8x235

Front squat

5x170
5x180
5x195
5x195

01/16

10 Rounds for time (that was the intent anyway)

10 Pull-ups
10 push-ups
10 sit-ups

8 rounds + 10 pull-ups

20 min timecap.

Re: JD's CrossFit Chronicle
 

01/19

Okay crap....Week 2 Day 1 of Hatch

10x185
8x200
6x215
6x235
6x250 - miss. Ouch...tweaked my back. Same spot. Need to rest for a few weeks now. It's a disc that likes to get inflamed. I think I maybe went down a bit too aggressive.

Finished with a few negative muscle ups.

01/20

7 mins of burpees to 6 inch target
89

01/21
4 rounds

Row 500m
Rest 2 mins

1:39.9
1:46.6
1:49.9
1:49.6

Need to look up previous #'s here.

Re: JD's CrossFit Chronicle
 

01/22

Bench press

5x155
5x165
5x175
5x185
5x195
5x205

01/23

20 min AMRAP

10 Shuttle sprints
20 single arm, single leg deadlifts, 70lb KB
30 Mountain climbers

Didn't remember exact # but I think I got 7 rounds in about 19:43

Re: JD's CrossFit Chronicle
 

01/26

8 min AMRAP

4 Strict pull-ups
4 Strict HSPU
8 KB Swings, 70

5 + 4 HSPU

Re: JD's CrossFit Chronicle
 

01/27

Tabata

Consecutive intervals.

Row
1 - 7
2 - 14
3 - 22
4 - 30
5 - 38
6 - 46
7 - 54
8 - 62

Squats
15, 15, 15, 15, 15 ,15, 15 ,16

Sit-ups
10, 10, 9, 9, 8, 8, 8

Rest 2 mins
Max double unders in 2 mins

76

01/28

Push press
7x75
105x5
135x3
155x2
165x2
175x2
185x2
195x2 (miss) 1
205x1
210x1
215x1 (miss)

Think that's a PR

01/29

5 Min amrap
10 Box jumps
10 pullups
4 + 3 Box jumps

Also did Muscle up negatives.
2
2
1
1
1
1
1
First set felt great. And the first one was the first time I made it all the way down under control.

Re: JD's CrossFit Chronicle
 

01/30

Just tried squatting a bit...to see how I felt. wasn't too bad.

02/01

Did a partner WOD with the group...bunch of wall balls, box jumps, some ring dips, pull-ups and air squats.

02/04

Hatch Cycle 2. Week 1 Day 1 - repeated since I got hurt.

back squat
10x185
8x215
6x235
4x250

Front squat
5x170
5x195
5x195
5x195

Re: JD's CrossFit Chronicle
 

02/05

Hope

I got 222 on this. Which was a 2 rep PR. I was shooting for 17 average in the first round, 15 on 2nd and 13 on 3rd. I was good until the last set of chest to bar pull-ups

I did a few extra thrusters in each round to make the C2B pull-ups a bit less taxing. Looked like this.

Here is the order
Burpees
Power snatch, 75
Box jump, 24
Thrusters, 75
C2B pull-ups

Rd1
17
17
17
20
14

Rd2
15
15
15
17
13

Rd 3
13
13
13
14
9

222.

02/06

Power clean + 2 jerks
135x2
165x1
175x1
185x1
195x1
205x1 miss - first jerk was horrible push press.

02/07

Re-did hatch week 1 day 2.

Re: JD's CrossFit Chronicle
 

02/09

AMRAP in 20 mins

Row 500m
Max bench press, 135

Tried to keep my row under 2 mins...that went out the window after round 2.

20
15
12 (2 ish min row)
11 (2:06)
12 (2:10)

I've done 5 rounds of this before with 15 reps per round at about 19 mins.
This is a different kind of workout though.

Hatch Week 2 Day 1 Cycle 2

This is the one I hurt myself on a few weeks ago.

Back squat
10x185
8x200
6x215
6x235
6x250

Front squat
5x170
5x195
5x210
5x210

Felt heavy but I was really focused on not dropping down to fast and NOT bouncing out of the bottom.

Re: JD's CrossFit Chronicle
 

02/13

Hatch cycle 2 Week 2 day 2

back squat

8x200
8x215
6x250
6x265

Front squat
5x170
5x195
5x210
5x225

2/14

Intrabox competition with a (girl) partner

Fun time!

WOD 1

3rm Hang power clean
Finished at 210

WOD 2
75 over bar hand release tandem burpees. 8:04 as a team

WOD 3
80 Cal Row
60 TTB
40 thrusters - The heavier the more points

I did 18 at 155 I think....

Had a good time!

Re: JD's CrossFit Chronicle
 

02/16/15

Hatch cycle 2 week 3 day 1

Back Squat
10x185
8x215
8x235
8x250

Front squat
5x170
5x180
5x195
5x195

Not sure if it happened this day or saturday. But I felt like I got a bit of a knot in my back causing a stiff neck. Then monday night it got really bad and woke me up at 230am. It was bad enough that I went to the ER last night. Pinched nerve..taking a few days off and some prednisone, pain killers and muscle relaxers until it gets better. First time taking any prescription drugs in about 6 years, but the pain was unbearable.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1249208]02/16/15

Hatch cycle 2 week 3 day 1

Back Squat
10x185
8x215
8x235
8x250

Front squat
5x170
5x180
5x195
5x195

Not sure if it happened this day or saturday. But I felt like I got a bit of a knot in my back causing a stiff neck. Then monday night it got really bad and woke me up at 230am. It was bad enough that I went to the ER last night. Pinched nerve..taking a few days off and some prednisone, pain killers and muscle relaxers until it gets better. First time taking any prescription drugs in about 6 years, but the pain was unbearable.[/QUOTE]

Pinched nerves in the neck can be absolutely debilitating. Get better soon JD.

Re: JD's CrossFit Chronicle
 

Thanks Greg - Getting an MRI next week, will know more then. Nice that it's just in time for the open...

Was able to get a few workouts in this week - I'm fairly limited until I sort this whole deal out.

Tuesday
10x100m shuttle sprint. Max effort. Don't have exact times as they were erased off the board but I finished about 15 mins something...
1 min rest between rounds.

Wednesday
4 Rounds for time
50 Squats
25 sit-ups
25 Box jumps
17:49

Thursday
Today I did Death by 10 meters. Running forward and backwards.
made it 14 Rounds + 11.

Re: JD's CrossFit Chronicle
 

Let's see...

02/27

Death by double unders - go up 10 EMOTM

4 + 43

3/2
Open WOD 15.1 and 15.1a

1 rep + 45 lbs

Just wanted to get a score. Not chancing anything until my MRI on Friday.

Re: JD's CrossFit Chronicle
 

03/03

1 min shuttle run x2
1 min flutter kicks (2 count)
1 min double unders
1 min lunges

586 total

Re: JD's CrossFit Chronicle
 

Really limited as to what I can do lately...still trying to do something though.

Lets see...
3/5
10 Min AMRAP
5 Max effort broad jumps
10 shuttle sprints
15 Sit-ups

4 rounds

Double under latter (death buy double under)

60+25. PR over last time

3/6
2 mile jog down Jefferson

I know I'm missing something somewhere....

3/10
4 Rounds for time
400m run
30 Box jumps
40 Double unders

22 Something.

Re: JD's CrossFit Chronicle
 

05/11
5 Rounds for calories + reps
In 4 mins
Max Calorie Row for 3 mins. Then max air squats for 1 min.
Rest 1 min

1. 53, 39 - 92
2. 49, 35 - 84
3. 47, 35 - 82
4. 47, 37 - 84
5. 48, 37 - 85

05/12
3 Rounds for time...Modified Michael

Run 800m
50 Sit-ups
50 PVC Good Mornings

24:33

Re: JD's CrossFit Chronicle
 

5/13

Ran 3 miles...

5/17
6 Rounds for time
250m row
25 Double unders
25 Lunges

16:21

5/18
20 Min AMRAP

Row 500m
Run 400m
4 + 200m Run in 20:25

Re: JD's CrossFit Chronicle
 

Not sure why I thought it was May the last few times I entered stuff :-). Wishful thinking...

Started the Mile Challenge on Friday - and as it turns out running is about the only thing i've been doing lately that doesn't hurt. Pretty much just run a mile every day. No matter what. You can only bank 2 days. (so you can run 3 miles on friday and take a weekend off if needed).

First day of spring to the first day of fall.

So...
3/19

I think on Thursday I didn't do much except some incline pushups just to see how weak my left arm is...it's weak.

Friday 3/20

1 mile run warmup
Anchored Annie

50-40-30-20-10
Double unders
Anchored Sit-ups

8:57

3/21
3/22
1 mile run each day

3/23
1 mile run warmup

4 Rounds - each for time (was planning on doing 5 but managed to find some weird pain at the bottom of my squat. I have a follow up Dr. appt on wednesday anyway. Add it to the list.

10 Box jumps, 28"
20 Incline push-ups
30 Squats
Rest 1 minute

These are finish times..started at minute mark
2:37
5:22
8:25
11:55

Re: JD's CrossFit Chronicle
 

03/24

Row 2k
Run 1 mile

16:40. The 2K row was about 7:45 and the mile was about 8:30

3/25
AM

10 Burpees
10 Double unders
10 Burpees
20 Double unders
10 Burpees
30 Double unders
10 Burpees
40 Double unders
10 Burpees
50 Double unders

6:01

First time doing burpees in a while...

Ran a mile after the 4:30 class..

Set up some physical therapy for my pinched nerve as well...also weighed in at about 194 with clothes yesterday. I had to be about 210 - 215 when I started to dial it in mid January. Feel much better around 190 - probably would be optimum at about 185. Not really concerned about that now though. Just want to get this disc/nerve thing squared away.

Re: JD's CrossFit Chronicle
 

3/26
I think I just did my mile run...

3/27
Ran 3 miles so I could take the weekend off

3/30
Mile run

3/31

Mile run warmup

then

21-15-9
Barbell (45) Good mornings
Thrusters
Kip swings

Didn't time

4/1
For time

Run 800m
50 KB Swings R/Arm 35 (unbroken)
25 L Arm Deadlifts 53
25 R Arm Deadlifts 53
Run 800m

12:09

Re: JD's CrossFit Chronicle
 

Let's see...I'm all caught up on my miles

Not sure what I did on Thursday but I know I ran 2 miles on Friday. So I think I made up at least a mile.

4/4 - track workout
1 mile warmup
8x100m sprints
1 mile cool down

4/7
Ran a mile after the 430 and after the 530. Schedule is tight this week too due to Easter break for my daughter.

Re: JD's CrossFit Chronicle
 

Been busy this week due to Easter break for my daughter. Fell behind on my runs so yesterday I did 2. But I hadn't done push-ups in a while due to my pinched nerve so I did

4 rounds
Run 800m
25 Push-ups

32 something. Sucked. Couldn't do more than 5 push-ups in a row. So weird.

Also - today is my 90th day of my goal I had when we got back from Disney...I couldn't fit in my dang pants so I figured I would do 90% perfect eating for 90 Days. Meaning, on 90% of the days I ate 3 meals, no snacks, sugar, alcohol or even '2nd helpings'. I ended up dropping about 20 lbs.

On the 10% days I did what I wanted. From now on I'm planning on Sticking to an 85% rule which is essentially 4 cheats per week but broken up however I like it. Drinking counts as 1...cheat meals etc. We'll see how that goes. I just can't let myself get over 200 lbs again. It's too hard to lose. :-).

Re: JD's CrossFit Chronicle
 

4/11

1 mile warmup

Then
4x400m run

Every 4 mins

04/13
Just an easy 1 mile jog

04/14

4 rounds for time

Run 400m
25 Sit-ups
50 Double unders
15:32

Re: JD's CrossFit Chronicle
 

4/15
Think I just ran a mile...

4/16 - Same.

4/17
25 MIn AMRAP
100m Farmers walk 2 70# KB's
20 Medball Cleans
400m run
4 rounds - 24:33

4/18
4 rounds
Run 800m
Rest 4 mins

Finished at 26:33

I was around
3:20, 3:40,3:50, 3:40

Re: JD's CrossFit Chronicle
 

4/20
Rowing interval WOD
100m
Rest 1 min
200m
Rest 1 min
Up to 500 and back down to 100

17.50.4

All intervals here

19.3
38.8
1:00.4
1:27.4
1:48.9
1:26.9
1:05.8
42.6
20.3


That was rough. Abs hurt for a few days from the handle hitting 4/21/15

5 Rounds
10 Back squats, 135
10 Box jumps
10 Push-ups

14:06

Push ups still not back.

4/22
Lots of mobility - 1 mile jog.

Re: JD's CrossFit Chronicle
 

Okay so Friday I did this because I missed Thursday's mile and wasn't going to run on the weekend.

4/24

Run 2 miles (16:56)
Rest 5 mins
15 Min AMRAP
20m walking lunge, 35# Db's
25 Burpees
30 Sit-ups
2 + 4 Sit-ups
Rest 5 mins
2 Mile run (16:21)

4/27
Long warm-ups
Easy mile

Re: JD's CrossFit Chronicle
 

4/28

4 Rounds for time
Run 400m
50 Double unders
25 Barbell good mornings, #45

17:50

4/29
1 Mile jog

Re: JD's CrossFit Chronicle
 

5/1
Went to Wrightsville beach over the weekend...did a mile jog out then a bunch of beach sprints back...with the mile jog. Running on the beach is soo different.

Also tried stand up paddleboarding and surfing. I wasn't good at either. Not a water sports guy I guess.

5/3
2 miles..

did one mile as a warmup then some mobility, then a faster mile.

5/4
Mile warmup-
some light box squats

Up to 135x5 I think.

Mile cool down

5/6
Mile Run

Then 20 Min AMRAP
250m Row
15 Push-ups

Not sure what I did...6 rounds + the row or 7 I think.

I'm missing a workout in there somewhere.

Re: JD's CrossFit Chronicle
 

05/08

5K for time

25:02. I was happy with this...all time PR is 23:58.

I've also been keeping up on my mile per day deal...

5/12
5 Rounds for time

20m walking lunge with 35# dbs
15 Burpees

12:02.