Re: JD's CrossFit Chronicle
 

09/13

TGU
3R/3L - 25
2R/2L - 35
2R/2L - 53
1R/1L - 70
1R/1L - 70

Death by 10m with touch

13+13. Could've gotten to 14 but sandbagged too much in the beginning

9/15

Wasn't feeling it at all

Did a few front squats then shut it down
7x95
5x115
3x135
3x155
3x175

Quick metcon

AMRAP in 7 mins
Row 250
25 Wall balls

2 + 5 Wall balls

09/16

Weighted pull-ups

5xBW
3x15
1x25
1x35 - with little kick
1x40 barely
1x45 - No way.

WOD
1 Round of 'Cindy'
1 Power clean 155
1 Round of 'Cindy'
2 Power cleans
1
3 etc

19:47

Re: JD's CrossFit Chronicle
 

9/17
Behind the neck push press

115x3
135x3
155x3
175x3
185x3 (miss) wobbley - elbow didn't feel good.

WOD
AMRAP in 6 mins

12 push press, 95
12 box jumps, 24/20
rest 1 min
max push press in 1 min, 95. Score is total reps but part 2 is worth double

5 rounds + 34 reps - 188.

9/18

30 min AMRAP

20 deadlifts, 1 arm, 1 leg - 70lb KB
30 sec L-sit hold (total - accumulate in as many sets as possible)
40 meter farmer carry 2 70 lb KB's

L-sits were the hardest by far.

4 rounds + 20 deadlifts.

9/19

Back squat - only do high bar now.

15x45
10x65
10x95
7x115
5x135
5x165
5x185
3x205
3x225
3x245
1x255
1x265
1x275 miss

metcon

Row1K
50 KB swings, 53
50 burpees

9:00 - KB Swings unbroken.

Re: JD's CrossFit Chronicle
 

09/22

Row 30 mins
7155 meters

09/23

Workout was 10 rounds for time of
15 deadlifts, 135
15 push-ups

I hadn't done high rep deadlifts of any kind in a long time so I figured I'd play it by ear. Wasn't 100% feeling great so just figured I'd stop around 15 mins.

7 rounds
14:44

Re: JD's CrossFit Chronicle
 

9/24
Went to the track with the 9am. Hadn't done sprints in a while

Every 2 minutes...

Sprint 100yds

9/25

Front squat
10x45
10x75
7x95
5x135
3x165
2x195
1x215
Shut it down..had a weird pain in my knee...knee has never really bothered me so just being cautious.

Then I wanted to see how out of shape I was so I did a 'Fran' type WOD. Figured whatever I got below 3 rounds was how out of shape I am...

4 Min AMRAP

15 Thrusters, 95
15 Pull-ups

2 rounds + 2 pull-ups.

12 weeks I'll re-do. Need to get 3.

9/26
Strict pull-ups - 9,7,6 - 22
dips - 5, 5, 5, - 15
Chins - 7, 6, 6, - 19
Max rest. Up 15 reps from 9/5. Didn't do push-ups because I had to do burpees in workout.

Run 800m
50 KB Swings, 53
50 Burpees

8:52

Thought it would be fun to run instead of last friday's Row 1000.

9 mins last week, 8:52 today - combined time 17.52.

Re: JD's CrossFit Chronicle
 

09/29

Power clean and jerk.

75x5
105x3
135x2
155x2
165x1
175x1 - wonky
185x1
195x1 - slow clean
205x1 - pressout
205x1 missed clean

Death by clean and jerk, 135#

10 rounds + 5
PR!

09/30

Started Hatch squat today

Never did a real intermediate squat program all the way through...so I'm going to try this.

Back squat
10x160
8x185
6x200
4x215

Front squat
5x150
5x170
5x170
5x170

(all based on percentages)

10/01

Sprints...

Every 3:30
Run 200m

Rest 100%

EMOTM
Sprint 50 yards

Meant to do 12 but stopped at 8...had a bad stitch in my side...almost felt like a pull or something. We'll see tomorrow.

Re: JD's CrossFit Chronicle
 

10/2
Hatch week 1 day 2

Back squat
10x160
8x170
8x185
8x200

Front squat
5x150
5x160
5x170
5x170

10/3

Weighted dips
5xBW
2x25
1x35
1x40
1x45 miss
1x42.5 miss
5xBW

WOD
100 feet walking lunge
21 pull-ups
21 sit-ups
100 feet walking lunge
18 pull-ups
18 sit-ups
100 feet walking lunge
15...etc

6 Pull-ups
6 sit-ups

13:28.
I know this isn't a PR but I'm happy I did the pull-ups unbroken.

Re: JD's CrossFit Chronicle
 

10/06

Hatch squat week 2 day 1

back squat
10x160
8x170
6x185
6x200
6x215

Front squat
5x150
5x170
5x185
5x185


10/07

Snatch
5x75
3x95
2x115
1x135
1x135
1x145 miss
1x145 miss
Gave up there...kind of annoyed that I missed those being 25lbs under my PR
10x125 to work on technique

'Grace'
2:34

Re: JD's CrossFit Chronicle
 

10/8

Track day

400m run
Rest same amount of time as 400...

Got thrown off on timing but, I wasn't fast to be sure. I think I was barely under 1:30 for the first 1.

did about 8 50 yard sprints at the end with a cool old guy I met there. He was 68 - we just struck up a conversation. Pretty cool. He was just as fast as me in the 50 as well...I just had a quicker start :-)

10/9

Hatch squat week 2 day 2

Back squat
160x10
185x8
200x8
215x8

Front squat
150x5
160x5
170x5
170x5

Re: JD's CrossFit Chronicle
 

10/09

Shoulder press

2x115
2x125
2x135
2x145
2x150
2x155
2x160

Re: JD's CrossFit Chronicle
 

10/10

Hang squat clean
Squat clean
Jerk

75x3
95x3
115x2
135x1
145x1
155x1
165x1
175x1 - funky jerk, but legal
185x1
195x1 - big pressout

'Cindy'
16 + 2 pull-ups

Last time was 18+ but I'm like 2 bills now...or more. I'm okay with that #.

10/11

Fight Gone Bad

Wall balls 26, 21, 20
SDHP 20, 17, 15
BJ 20, 17, 15
PP 47, 35, 31
Row 13, 13, 15

325 - I'm super okay with this - last time like 3 years ago was 314 but I think I did stuff out of order...My PR is 332 - I strategized this towards my strength (PP). So I gave myself a 10 sec break between each movement except for the PP I went balls to the wall. I definitely went down in the wall balls and box jumps but also feel I could've PR'd this had I gone a bit harder in round 1.