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.