Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;893568]Is that the workout from the hyperfit challenge last month?

Ive been wanting to try that one but my ceiling is too low for dus.[/QUOTE]

Yep! I underestimated this one...thought I'd be under 15 mins for sure...

I've never done a metcon with cleans that heavy though...

Re: JD's CrossFit Chronicle
 

[B]01/23/11[/B]

From the OCCF games. Fun time! Except for WOD 1! :rofl:

[B]WOD 1. 12 min cap[/B]
Row 2K - In remaining time complete as many deadlifts at 275#'s as possible. I really didn't push it on this one and it showed in the standings. It is, to date, probably the worst luck WOD I've ever drawn.

The scoring was 5 seconds subtracted from 2K row for every deadlift.

7:54 2K and 16 Deadlifts.

the winner did sub 7 2k and 51 deads.

[B]WOD 2[/B]With a 30# vest
25 Pull-ups
50 Hand release push-ups
75 Wall balls
25 Toes to bar
50 box jumps
75 Air Squats
200 lateral jumps

No guys finished this one and only 1 girl did. 20 min time cap
I got 9 squats in...wall balls were a nightmare.

[B]WOD 3[/B]

As many 135# thrusters in 5 minutes
My total - 35

[B]WOD 4[/B]
1/1, 2/2 up to 10/10
155#'s ground to overhead
Hand release burpees

8 cleans + 3 burpees - nobody finished this in the 10 min time cap.

Good event...I think I finished in 17th or something.

Re: JD's CrossFit Chronicle
 

[B]01/25/11[/B]

Row 2500
10:07 -
Recovery WOD - easy row....

[B]01/26/11[/B]

AMRAP in 15 minutes
5 push jerk, 50 lb dbs.
7 box jumps, 31 inch box

12 rounds + 5 push jerks

Re: JD's CrossFit Chronicle
 

[B]01/27/11[/B]

Just did some muscle up practice today - need to figure out why they seem to be getting harder. I don't think it's my weight though...gotta be something with technique. Maybe weight - I dunno.

[B]01/28/11[/B]

225# Back squat, 20 reps
40 Toes to bar
60 kettlebell swings, 2 pood

12:13 rx'd.

Re: JD's CrossFit Chronicle
 

01/30/11

Stress free...clock free, run in the sun. My house to 10 mile and Jefferson and back.

Re: JD's CrossFit Chronicle
 

[B]2/1/11[/B]

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

2 rounds + 7 deadlifts. Rx'd.

Re: JD's CrossFit Chronicle
 

02/03/11

Just did some light cleans with the class...singles and stopped at 205.

Re: JD's CrossFit Chronicle
 

[B]02/04/11[/B]

@ home WOD

AMRAP in 20 mins
5 Deadhang chin ups from the steel beam (flat/not a bar) good for grip I guess.
10 T-Burpees (Jump arms up to a t instead of overhead clap (ceiling too low)
15 Butterfly situps - no abmat

7 rounds + 10 burpees.

Re: JD's CrossFit Chronicle
 

02/05/11

Box squats
5 - 135
5 - 185
5 - 225
5 - 245
5 - 265
5 - 285

Re: JD's CrossFit Chronicle
 

02/06/11

20 Pull-ups
Row 500m
20 pull-ups
Row 500m
20 pull-ups

Pull-ups must be unbroken for WOD to be Rx'd

7:14 rx'd.

Re: JD's CrossFit Chronicle
 

02/11/11

Nursing a sore neck (actually a knot in my back) so haven't done anything in a few days...

Today I did a WOD from last year that I did completely wrong - so when it came up at the box I figured I'd do it again.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

I guess I did 19 rounds? I gave myself a 20 min time limit but missed the last 2 pushups to get me to 20...

1. 58
2. 2
3. 55
4. 5
5. 54
6. 6
7. 47
8. 13
9. 51
10. 9
11. 45
12. 15
13. 45
14. 15
15. 42
16. 18
17. 41
18. 19
19. 35
20. 23 (miss) on push-ups of course. C2D but not hollow.

I already notice I'm walking funny from the 470 squats...

Re: JD's CrossFit Chronicle
 

[B]02/12/11[/B]

Defecit deadlifts - stood on couple 45's

10 - 95
5 - 135
5 - 185
5 - 205
5 - 225
5 - 245

Didn't really try to go super heavy here - just concentrated on keeping my back flat.

Re: JD's CrossFit Chronicle
 

02/13/11

Shoulder Press
10 - 65
5 - 95
3 - 135
3 - 145
3 - 155
3 - 160 (PR)
3 - 165 (miss) got 2...

Re: JD's CrossFit Chronicle
 

02/16/11

Finally recovered from that stupid WOD from Friday...

5 rounds
15 thrusters, 135#'s
Run 400m

25:27 RX'd No PR. Need to check if I ran first or did thrusters first last time. I couldn't remember what the WOD stated and didn't look it up.

Re: JD's CrossFit Chronicle
 

02/18/11

"Joshie"

21 L Arm DB Sqaut snatch, 40# DB
21 L-Pull-ups
21 R Arm DB Squat snatch, 40# DB
21 L-Pull-ups

29:44 Not Rx'd - 2 rounds. Wasn't sure if I did full sqaut snatch last time but it took over 40 mins. I don't really care to suffer though 40+ min WOD's anymore. I'm more interested in staying intense with good form for 30 mins...as close to prescribed as possible.

L-pull-ups still suck.

Re: JD's CrossFit Chronicle
 

02/19/11

Went to the track today to do a sprint WOD because it was sunny and I had to make it up. (skipped it back a few months ago because of weather - and it's supposed to be winter again tomorrow).

Also, I know my timing on this is way off but I did the best I could. I ran on the football field instead of the track just in case I fell. And from the goal line to the back of the end zone is almost exactly 100 meters. I basically just looked at my watch and whatever number I first saw was my time...

10 rounds
Run 100m
Rest 90 seconds.

1. 16
2. 16
3. 16
4. 17
5. 17
6. 16
7. 17
8. 18
9. 18
10. 17

So...I dunno. Probably should do this with a partner next time...I just made sure I ran hard. :)

Re: JD's CrossFit Chronicle
 

02/23/11

Yesterday sucked...did that 'Different Total WOD with the group and couldn't even do the OHS's because my left shoulder was bugging me. I went low carb and quit coffee on Monday so I was feeling like crap...just a bad day all the way. Nowhere near PR's on the Clean and Bench.

Clean (Warmed up with squat but did power cleans)

Clean
205
215 (miss)
215 (miss)

Bench
215
235 (miss)
235 (miss)

OHS
185 - miss (shoulder)
x
x

Re: JD's CrossFit Chronicle
 

02/24/11

10 mins HSPU 72 (Give or take)
5 mins squats 180 (I think it was 185 though)
2 mins pull-ups 40
1 min push-ups 30 (rib cage to deck - not hollow)

322 Rx'd. Very hard to keep track of the #'s on this one...

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;747836][B]03/02/10[/B]

Fight Gone Bad

Wall ball 30 25 20 - 75
SDLHP 26 17 15 - 58
Box Jump 30 20 20 - 70
Push Press 35 25 25 - 85
Row 16 14 14 - 44

Total - 332 For a PR(by 19 reps). Missed Vinny by 3 reps. Damn that Sumo!! If I would've had the same #'s on the Sumo as last time I would've beat him by 1...

Note - Didn't use a rack for this one either.[/QUOTE]

[B]02/26/11[/B]

Fight Gone Bad
Wall ball 29, 20, 20 - 69
SDHP 24, 20, 18 - 62
Box jumps 23, 20, 17 - 60
PP 35, 26, 23 - 84
Row 14,12,13 - 39

314 - No pr...I can't explain the wall ball decrease but I will say the rest of it I blame on jumping on and off of the box for the box jumps...that kills me.

Re: JD's CrossFit Chronicle
 

[B]02/27/11[/B]

Expected to do a light 40 min. jog but my right groin started bugging me right away for some reason. I ended up slogging for about 30 mins and walking the last mile or so.

Re: JD's CrossFit Chronicle
 

[B]03/02/11[/B]

2K row - groin is still bugging me. didn't during the row though.

7:33 - PR. Think the damper was 4.

Re: JD's CrossFit Chronicle
 

JD - Nice work the last few weeks. I'll have to get out there one of these days soon. I still owe you some meat!

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;910040]JD - Nice work the last few weeks. I'll have to get out there one of these days soon. I still owe you some meat![/QUOTE]

Thanks Greg...although I've been pretty beat up and haven't been able to keep any regular volume/strength work going.

Re: JD's CrossFit Chronicle
 

[B]03/03/11[/B]

Rack pulls - just above my knees.

I did 315 which is just above 80% of my 1RM

Every min on the min for 10 mins

2x315x10

Re: JD's CrossFit Chronicle
 

[B]03/05/11[/B]

With my groin issue I didn't want to run outside so I modified my next WOD a bit.

For 20 mins
Row 500m
Rest (same time as row)

1. 1:37.7 PR Tie I think.
2. 1:51
3. 1:58
4. 1:57
5. 1:58
6. Had 1:18 left and just went all out for that instead of rowing 500...made it 361.

This WOD kicked my ***. Wonder what the difference would be running...I'll do that when the weather gets nice.

Re: JD's CrossFit Chronicle
 

03/07/11

Deadlift
1 - 365
10 - 245
1 - 365
20 - 245
1 - 365
30 - 135

didnt get real aggressive. 1st 365 felt pretty light. Used Sumo today.

Re: JD's CrossFit Chronicle
 

03/08/11

50 double unders
10 Burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

9:05. Did the last set of DU's unbroken!

Re: JD's CrossFit Chronicle
 

03/09/11

Okay...this was bad.

'Amanda'
9-7-5 reps
Muscle-ups
135# Squat snatch

25 mins...Not Rx'd
Only did 5-2 (And last snatch was a power snatch).

I just got too heavy - a few of the Snatches were misses but that is pretty heavy for me. My weight is too high - 190 right now. Muscle-ups were killers. I have to drop 15. Went back to fitday - aiming for just a calorie defecit not zone/paleo or anything, although I eat 90 percent paleo and try to stay close to zone. I'm aiming for a less than 2000 calorie per day avg until Easter Sunday. We'll see how that goes. i'll adjust from there.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;766988][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.[/QUOTE]

03/11/11

Did this one again

23:46 Rx'd. Big PR. Weird. Only thing I can figure is I went slower on the rower and did all singles on the power clean, dropping each one.

Re: JD's CrossFit Chronicle
 

03/12/11

I'm starting to squat more...sick of not squatting due to my nagging little injuries (neck, rib etc)..

Front squat
3 - 185
1 - 225
1 - 245
1 - 255
1 - 265 (miss)
1 - 265 (miss)

PR is 275. Just wanted to get a baseline - felt weak. Also, didn't sleep for crap last night.

Re: JD's CrossFit Chronicle
 

[B]03/14/11[/B]

MCCF Warmup - 65# barbell
[B]
03/16/11[/B]

Sectional WOD #1

AMRAP in 10 mins
30 double unders
15 Power snatch, 75#'s

5 rounds + 5 Double unders. fun day at the box!

Re: JD's CrossFit Chronicle
 

[B]3/17/11[/B]

Stroller jog for a few miles with Micah...it was sooo nice out! Didn't bring a watch, and I stopped a Kroger to get her some bananas!

Re: JD's CrossFit Chronicle
 

03/18/11

Going to modify my programming a bit for the next 6 weeks for sectionals. I started squatting again today - rib and neck felt fine. Lost a lot of strength. Basically I'm going to try to squat and deadlift 1x a week minimum. I'm also going to add in some sprint WOD's - also plan on working weighted pull-ups and dips.

Back squat

5 - 135
3 - 185
3 - 225
3 - 255
3 - 275
3 - 295 - Heavy! and 20 lbs off of my PR. Man did I miss squatting!

Re: JD's CrossFit Chronicle
 

03/19/11

Did death by 10 meters today, but I did a 3 point stop at each turnaround. (did it in the gym)

13 + 13. Way harder that way...

Re: JD's CrossFit Chronicle
 

[B]03/20/11[/B]

Started feeling like I might be coming down with something today...not sure. Loaded up on the D...we'll see.

Deadlift (sumo)
7 - 132
5 - 182
5 - 222
5 - 252
5 - 272
5 - 292

Felt like I had more - but it's my first week back doing heavy so I didn't push it.

Re: JD's CrossFit Chronicle
 

03/21/11

Easy row

25 mins
About 5850 Meters

Re: JD's CrossFit Chronicle
 

03/23/11

Box squat (18.5 in box)

5 - 225
5 - 255
5 - 275
5 - 295
5 - 315

Weighted pull-ups
1 - 17
1 - 27
1 - 37
1 - 47
1 - 57 miss
1 - 57 miss
1 - 52 miss - PR is about 70 but that was about 15 lbs of bw ago...

Re: JD's CrossFit Chronicle
 

03/24/11

weighted dips
3 - 17
3 - 27
3 - 37
3 - 47
3 - 52
(Never did these before)

15 rounds for time
5 Pull-ups (C2B)
10 Push-ups (Hollow - C2D)
15 Squats (ATG)

22:22 (I did this instead of Cindy because I didn't want to do a 20 min WOD :)

Re: JD's CrossFit Chronicle
 

03/25/11

Sumo Deadlift

5 - 225
3 - 245
3 - 265
3 - 285
3 - 305
3 - 315

Re: JD's CrossFit Chronicle
 

[B]03/26/11[/B]

in 20 mins. Run 400m. Rest same amount of time of 400m run.

1. 1:23
2. 1:33
3. 1:41
4. 1:41
5. 1:43
6. 1:41 - this didn't seem right. The math was hard for me on this one..:)
7. 1:44.