Re: JD's CrossFit Chronicle
 

11/02
Front Squat
2-155
2-175
2-185
2-195
2-205
2-215

11/03
'Kelly'
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls

34:30. Not a PR but I'm okay with it.

Re: JD's CrossFit Chronicle
 

Okay....catch up.

Monday
11/10

Front squat
3x135
3x165
3x185
3x205
2x205

11/11

AMRAP in 20 Mins
Row 500m
25 Burpees

5 + 53m Row

11/13
Front Rack Lunge EMOTM 1 Mins, 4 Reps
1 - 4 95
4 - 8 115
9 - 11 135
12 - 145

5 Rounds for Reps
1 Min KB Swings, 53
1 Min Shuttle Sprints
1 Min Sit-ups
Rest 1 Min

78-79-76-76-75

11/14
Weighted Chins

5xBW
3x5
1x10
1x15
1x20
1x25
1x30 miss
3xBW
1 Negative as slow as possible with 30.

Keeping up with my running as well. Mile A Day.

Re: JD's CrossFit Chronicle
 

Also seems that I've missed a few WOD's.

Re: JD's CrossFit Chronicle
 

11/16
Front Squat
10x95
10x135
10x155
10x175
10x195 (miss) got 9

11/17
Track Day
120y shuttle sprint
100
80
60
40
20
40
60
80
100
120

1 mile warmup
800m cool down

11/19
Dips
1-2-3-3-3-2-2-1

5 Rounds
Row 500m
Max 135# Bench

19:58
9
7
8
7
6

Trying to work on pushing/chest/tricep stuff now. Need to build some strength back up. Having a EMG on my pinched nerve soon.

Re: JD's CrossFit Chronicle
 

Been sick for like 2 weeks.

Kept running though. Did my turkey trot 10k again. Same time roughly.
Tested my shoulder press twice...135 both times. PR is 175. Mixed in some Front squats but other than that, haven't done much with this horrible cold.


I have my EMG next week. It's some kind of a nerve test.

Re: JD's CrossFit Chronicle
 

Holy crap. Can't believe it's been a month since I logged in!!

I tried to make it 300 days on my running challenge because the weather was nice and I just felt good. I had to stop at 292 because of a tight calf and ****ty weather. Still exceeded my goal by over 100 days though!!

I did a metcon a few weeks ago..

10rounds of
10 Deadlifts, 135
10 Over Bar Burpees
I was like 11 something.

I still have that pinched nerve so I haven't really been worried about getting back into heavy training. I may get a steroid injection to reduce imflammation in the C7 to promote healing of the nerve...It's been almost a year.

I Kind of took last week as a rest week but started some extra volume this week.

1/12

Front Squat (3 Strict Pull-ups after each set
75x10
105x5
135x5
155x3
165x3
175x1
185x1
195x1
205x1
215x1
225x1
235x1
245x1

So that, plus 36 pull-ups

1/13
4 Rounds
Row 500m
15 GHD Sit-ups
15 Ring Push-ups
rest 1 minute
22:45

I wanted to add the rest to keep my rowing split under 2:00. Didn't happen. First 2 were okay...then no.

1/14

Snatch Balance
Didn't push it too hard. Got up to 135..wasn't smooth. So I stopped

Death by 10 double unders (add 10 every minute)

60+32

Re: JD's CrossFit Chronicle
 

1/15
10 Rounds
10 KB Swings, 70
10 Shuttle Sprints
18 something

01/16
25-20-15-10-5

Wall Balls
Pull-ups

12:38
No stamina on pullups...

1/18
Front Squats
Up to 225x3

1/19
25 Min AMRAP
40m Farmers Carry (2 KB's) 70
20m Handstand walk

5 + 40m Carry
First time doing that much handwalking in a long time

1/20
Mini Kalsu

20 Min AMRepsAP
115 # Thrusters
*5 Burpees EMOTM - including start

82 Thrusters

Re: JD's CrossFit Chronicle
 

1/21
Top Down Snatch
Up to 135.

1/23
"Barbara"
44:58

That was rough. Need to re-add my round times.

Re: JD's CrossFit Chronicle
 

Thought I was being better at logging...

Front squats. Not sure on date.
175x5
185x5
195x5
205x5

Negative Muscle ups + 20 Double Unders x 7
Negative Defecit HSPU + 20 Double unders x 7

1/28
Did 15.5 for the first time

27-21-15-9
Row Calories
Thrusters, 95

10:48

Front Squats EMOTM
2/3

Also Ran a mile

2 Reps
145
155
165
175
185
195
200
200
200
200
200
200
210
220
230

2/4
3 Rounds
Pull-ups 5,4,3
Dips 2,2,1
Chins 4,4,3
Incline Pushups (feet on 45) 14,12,13

66 Total 27 on the big 3. Lost so much here. doing once per week now.

Re: JD's CrossFit Chronicle
 

Let's see...

Did the following recently...

Weighted Negative dips and pull-ups
Chins/Dips
BW/BW
5/5
10/10
15/15
20/20
25/25
30/30
35/35 (missed the dip)

Need to get gymnastic strength back.

10 TTB
25 Burpees
10 TTB
20 Burpees
10 TTB
15 Burpees
10 TTB
10 Burpees
10 TTB
5 Burpees

13:16. That was rough.

Also did a horrile metcon of

30-20-10
Squat Cleans, 95
Box Jumps, 24

Time was like 11 Something I think but it was horrifying. Like 'Fran' cough bad.

20 Min AMRAP

1 Dip
2 Chins

14 Rounds.

Front Squats
8x45
8x75
8x105
8x1135
8x155
8x175
8x195
8x205 (Miss/6)

Attempted to do this...

Row 500m
150 Double unders
75 Slam balls...

But. Couldn't get my double unders going and my dog crapped twice in the middle of the gym right when class was about to start so I stopped. Also, it took me like 6 mins + to finish the double unders.

Snatch Balance

Up to 135. 145 was a miss.