Re: JD's CrossFit Chronicle
 

04/06/12

Easy jog for 30 mins...Dad passed away on Wednesday so I've been taking care of that. Just wanted to go for a easy jog to clear my head.

Re: JD's CrossFit Chronicle
 

Well...haven't done anything really in the last 10 days or so. I wanted to rest - heal up my SI trigger point. Also wanted to try a 3 day fast. So - fast actually went pretty well. Wish somebody would've told me not to eat a pile of broccoli, a gigantic chicken breast, fish oil, paleo crunch and a banana for my first meal after 3 days. Whoowee! I think I may try it again, it did feel good to give myself a break - I had good energy, but the only thing I really did was take my dog for a walk. I just felt like recharging my battery an after losing my dad. I took that as a time to kind of get away from grind of the 'WOD'. Not that it's bad but, I just took a break. coffee headache was the worst part of the fast, not the hunger. I wanted to eat but I wasn't 'hungry'.

04/14/12

For time:
Row 500m
50 squats
5 muscle ups
40 sit-ups
10 HSPU
20 Pull-ups
30 push-ups
Run 400m

11:55.

Re: JD's CrossFit Chronicle
 

04/15/12

Bench press
5 - 135
5 - 155
5 - 175
5 - 195
5 - 200

Metcon
AMRAP in 15 mins
15 Box jumps, 24 in
15 Push press, 75#
15 KB swings, 53

6 rounds + 6 BJ

Re: JD's CrossFit Chronicle
 

Jason, just checked out your log for the first time. I'm sorry about your Dad, man. I think the jog was a good idea, it always helps me at least. Don't worry too much about your WODs for now. Again sorry for your loss man.

Re: JD's CrossFit Chronicle
 

[QUOTE=Colin McLafferty;1052710]Jason, just checked out your log for the first time. I'm sorry about your Dad, man. I think the jog was a good idea, it always helps me at least. Don't worry too much about your WODs for now. Again sorry for your loss man.[/QUOTE]

Thanks Colin. It's been tough but he's been sick for a while - doesn't make it easier though.

Re: JD's CrossFit Chronicle
 

Jason,

Just came across your log...please accept my deepest condolences for your loss. You're obviously a strong dude in more ways than one...I'll keep you and your family in my prayers.

Re: JD's CrossFit Chronicle
 

[QUOTE=Andre Morales;1053055]Jason,

Just came across your log...please accept my deepest condolences for your loss. You're obviously a strong dude in more ways than one...I'll keep you and your family in my prayers.[/QUOTE]

Thanks Andre...

Re: JD's CrossFit Chronicle
 

04/16/12

Easy jog - I think about 3 miles. Didn't time myself. And my achillies is bugging me.

4/17/12

5 rounds for time
15 Deadlifts, 135
12 Hang power clean
9 front squaqt
6 push jerks
(all with 135)

17:54 Rx'd.

Re: JD's CrossFit Chronicle
 

4/20/12

21 strict pull-ups
21 Nose to floor HSPU's
18
18
15
15
all the way down to 3's

40 mins lol!

4/22

21-15-9
Squat snatch, 95
Toes to bar

9:01

Re: JD's CrossFit Chronicle
 

04/23

50-40-30-20-10
Wall balls
Pull-ups
KB swings

37:10 blahhh!

04/24
4 rounds for time
Run 400m
50 squats

11:49. Highly surprised with my time here - need to check if it's a PR.

Last 4 times doing this one 11:58, 11:56, 11:58, 11:49.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;1055321]04/23

50-40-30-20-10
Wall balls
Pull-ups
KB swings

37:10 blahhh!

[/QUOTE]

OMG-
That looks terrible!

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;1055326]OMG-
That looks terrible![/QUOTE]

I subbed pull-ups instead of box jumps because my achillies had been bugging me...it was bad.

Re: JD's CrossFit Chronicle
 

Bike ride yesterday...with Tracy - and Micah in the bike trailer haha! Fun...bout 8 miles total to my father in laws house and back.

Re: JD's CrossFit Chronicle
 

04/27

21-15-9
SDHP 95 lbs
Over bar burpees

4:40

4/28
AMRAP in 20 mins
5 Squat clean thrusters, 95 lbs
10 box jumps, 24 in box
15 lunges

11 Rounds and 4 thrusters

Re: JD's CrossFit Chronicle
 

05/05

Sick all week...finally got to do something yesterday.

AMRAP in 20 mins
Run 400m
15 Deadlifts, 135
15 Push-ups

I just wanted to do something and get sweaty...didn't go all out.

5 rounds + 200m run.

Re: JD's CrossFit Chronicle
 

05/06

Yesterday went for about 1:40 bike ride. Good for the soul.

Re: JD's CrossFit Chronicle
 

05/07

Hang squat clean

1 - 155
1 - 175
1 - 195
1 - 205 (death grip)
1 - 215 miss

Re: JD's CrossFit Chronicle
 

05/08

I had my daughter with me yesterday and wanted to do something - I was thinking a stroller jog, but we'd done that a bunch. I was also thinking maybe sprints with the stroller using my tabata timer but eventually I figured I would just go to the track and figure something out.

We had fun actually. I ended up not being able to do anything timed because of having a 3 year old with me but, she brought a ball, had fun jumping on the high jump mat and watching the girls soccer practice. I ended up doing some shuttle runs.

20 yards
40 yards
60 yards
80 yards
80 yards
60 yards
40 yards
20 yards

The beauty of the shuttle run is that you never get too far away and they only last a few seconds. it ended up being a pretty good workout as I'm feeling it's effects today. And Micah seemed to have fun as well, which is cool too.

Re: JD's CrossFit Chronicle
 

5/10

'Angie'
100 pull-ups
100 push ups
100 sit ups
100 squats

24:something. Blew that one out of my butt. good lord.

Regionals for the next few days. Didn't even stretch :-)

5/14
50 double unders
10 burpees
40 double unders
10 burpees
30
10
20
10
10
10

8:14 Not sure what my PR on this one is.

Re: JD's CrossFit Chronicle
 

05/15

Did the regional WOD 4

50 back squats, 135
40 pull-ups
30 shoulders to overhead, 135
50 back squats, 85
40 pull-ups
30 shoulder to overhead, 85
50 overhead squats, 65
40 pull-ups
30 shoulder to overhead, 65

Got 31 overhead squats at 22 mins.

5/16
Did some light deadlifts - sets of 5. Stopped at 245 I think. just trying to figure out how much I can do with my stupid SI trigger point that seems will never go away. I felt it - wasn't awful but still bugged me.

5/17
21-15-9
Row calories
HSPU

6:02 I think.

5/20
Power cleans EMOTM 3 reps for 15 minutes
155-165-175-185 for the rest of the sets.

then did some Muscle ups...had a headache though so called it a day.

Re: JD's CrossFit Chronicle
 

5/21

Shoulder press

1 - 125
1 - 135
1 - 145
1 - 155
1 - 165
1 - 170 (miss)
1 - 170

For time
Row 50 calories
50 burpees
5:14.

Re: JD's CrossFit Chronicle
 

05/23

AMRAP in 20 mins

10 OHS, 95
10 GHD Sit-ups
10 Ring dips

6 rounds + 3 ring dips.

Re: JD's CrossFit Chronicle
 

05/25

3 rounds

In 3 minutes
Row 500m
Max 95# thrusters
rest 3 mins

15, 16 and 16. Those thrusters were harder than I had expected!

5/26
Snatch
Worked up to 145 then gave myself a blood blister so I stopped. Trigger point still an issue. I actually grabbed a pair of gymnastics grips to do the WOD.

115# Hang squat snatch, 15 reps
Rest 2 mins
Squat snatch, 15 reps
Rest 2 mins
Hang power snatch, 15 reps
Rest 2 mins
Power snatch, 15 reps

14 something...

Re: JD's CrossFit Chronicle
 

05/28
So I did 'Murph' yesterday w a really light weighted vest...probably about 10 lbs.

My PR was like 44 mins and this time it took me 66. Omg.

05/29
Started a mile run challenge today. Run 1 mile every daytil July 4th.

Re: JD's CrossFit Chronicle
 

5/30

1 mile run

'Grace'
2:32. Time on this one keeps going down.

5/31
1 mile run

Weighted pullups
Singles
5-10-15-20-25-30-35-40-45-45-50-55 (miss)

6/1
1 mile run

Re: JD's CrossFit Chronicle
 

6/2

AMRAP in 20 mins
Run 400m
15 BW Back squats, 190lbs

4 rounds + 10 back squats.

Woo am i sore!

6/3
Run 1 mile

Bench
5 - 135
5 - 155
5 - 175
5 - 195
5 - 215 (miss) 2

Re: JD's CrossFit Chronicle
 

06/04
Run 1 mile

AMRAP in 12 ish minutes

5 Knees to elbows
10 Sec L-sit
15 Good mornings (45lbs)

I think I got about 5 rounds.

Re: JD's CrossFit Chronicle
 

06/05
Run 1 mile

06/06
Run 1 mile

5 rounds for time
7 Squat clean, 155
14 KB swings
10:19

Re: JD's CrossFit Chronicle
 

6/7
1 mile run
I think I did something else but can't remember...

6/9
CrossFit for hope

220 reps rx'd (alaa fight gone bad)
burpees
Power snatch, 75#'s
Box jumps, 24in
Thrusters, 75#'s
C2B pull-ups

rest an hour or 2

2 mile run to make up for missing the mile the day before

6/10
1 mile run

Re: JD's CrossFit Chronicle
 

6/11

am
1 mile run

PM
21-15-9
Power clean, 135
ring dips

7:57. Ring dips are killer for me right now.

Re: JD's CrossFit Chronicle
 

06/12
1 mile run

6/13
1 mile run

I feel like I did something else in there but can't remember.

Re: JD's CrossFit Chronicle
 

Dang! Waay behind...computer broke - just went and picked up a MacBook Air! We'll see how that goes.

6/14
Not sure - I at least did a mile run.

6/15
Run 3 miles (NASCAR Weekend - I knew I wasn't going to be doing anything else)

6/18
Nicole
AMRAP in 20 minutes
Run 400m
Max pull-ups
25, 20, 15, 15, 15, 16 - 106 (PR)

6/19
Mile run

6/20
Mile run

6/21
AMRAP in 20 minutes
5 HSPU
10 Deadlift, 185
15 Mountain climbers

10 rounds + 5 HSPU

Re: JD's CrossFit Chronicle
 

06/24/12

2 mile jog

Re: JD's CrossFit Chronicle
 

06/25

1 mile stroller jog

Front squat
3 - 115
3 - 145
3 - 175
3 - 195
3 - 225

Lower back felt okay, not great. Still wasn't able to be aggressive but felt good to do something kind of heavy for once.

Re: JD's CrossFit Chronicle
 

Dang...really been slacking on the ol' log here...

I've run my miles (done on the 4th of July) but got a big blister yesterday.

I also did bench press one day last week - got 215 for 2 or something...tried for 3.

so basically I've been so busy with the 2012 Summer Open and opening the new gyms that I've been using my 'Mile a day challenge' as my workouts. Now I have a stiff neck and a blister on my foot.

Re: JD's CrossFit Chronicle
 

07/06

Death by pull-up

16+14.

Re: JD's CrossFit Chronicle
 

7/11
15 push-ups
Sprint 60 yards
Rest 1 minute

10 rounds

Rough one - I counted my walk back as a minutes rest..pretty close. took me a little over 20 minutes and this one is tough towards the end. My guess is way tougher if you are strict on push-ups (I am).

Re: JD's CrossFit Chronicle
 

07/13
Mile and a half stroller jog - spraying graffiti for the 400 and 800m runs for MCCF SCS.

7/14
Snatch
3 - 95
3 - 115
2 - 135
2 - 145
1 - 155 (Power snatch)
1 - 165

3 rounds for time:
Run 800m
15 Hang power clean, 135
15 Pull-ups
19:16

7/15
Death by thruster, 115
11 + 5

Re: JD's CrossFit Chronicle
 

07/17

AMRAP in 20 mins or 5 rounds for time - whatever I had time to finish because of class coming in

40 meter overhead barbell carry with turnaround, 185#'s
40 double unders
40 meter farmers walk with 2 95# barbells with turnaround

4 rounds in about 21 mins...

Did this a few years ago with 30 wallballs instead of 40 DU's but my quads were super sore from death by thruster so I switched to DU's.

Re: JD's CrossFit Chronicle
 

07/19

'300'
25 pull-ups
50 Deadlift, 135
50 Box jumps, 24in
50 Push-ups
50 Floor wipers, 135
50 Clean and press, 35#KB
25 Pull-ups

19 something...def not a PR...still a fun one.