Re: JD's CrossFit Chronicle
 

[B]11/10/09[/B]

'Elizabeth'

21-15-9 reps
Clean 135# (Power cleans)
Ring dips

Never did this with power cleans before...

6:06 Rx'd.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;674197]CrossFit Total

Okay...Total again. Slowly but surely again...creepin' up! I also think I left about 10 lbs on the table on the squat and a few on the dead...

Warmup was 5-3-1 then 1-1-1

Backsquat 135-225-275-295-315-335(F) started to come up but was too heavy.

SP 95-135-145-150-155(F)-152(F) Hate the press...

Deadlift 225-275-295-315-335-345(F)

Total - 800.[/QUOTE]

Creepin' up!

Warm-up was a bit differeent - did 7-3-1 then 1-1-1 for the total

Back squat 135-225-275-310-330(F)-320
Press 95-135-145-155-165(F)-160
Deadlift 225-275-315-335-355(F)-345 (Sumo Style)

Total - 825 - PR

I feel like I lost concentration on the 2nd squat, and think I have 330 (or more) in me for next time. I also had the 165 above my head on the SP.

Hopefully I can get close to 850 next time...I'll switch to a strength program once I stall on this WOD - it seems to come up quite often anyway.

Re: JD's CrossFit Chronicle
 

[B]11/13/09[/B]

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

25:21 Rx'd

This was one tough WOD

Did all of my hang squat cleans from the hang...in the past I would clean it from the floor after dropping it because I was tired. This time made sure to stop at the hang, set myself then do the hang squat clean.

Re: JD's CrossFit Chronicle
 

[B]11/14/09[/B]

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

18:14 Rx'd

Re: JD's CrossFit Chronicle
 

[B]11/15/09[/B]

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

19:52 Rx'd.

Was a bit nervous for this one...felt a bit heavy after pizza, cake and booze last night. Also had a big ol' breakfast including pancakes and hashbrowns!!

Feel better after the WOD than I did before and during...

Hero WOD's - Hangover remedy?

Re: JD's CrossFit Chronicle
 

[B]11/17/09[/B]

My 'Fran' video is posted on the main page today!! Pretty cool eh?

Weighted Pull-ups

5 - Dead hang
3 - 27
1 - 37
1 - 47
1 - 55
1 - 60
1 - 65 (iffy)
1 - 65 - little wiggle
1 - 65 (Chin-up) wanted to see if it was easier. It was a bit...

11 - Dead hang.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;656104]Okay...so when I last did TSE I was worried about not geting a PR. I did. And it looks like I also miscounted. looks like 376 instead of 366.

Here's today's results

Pull-ups 14,13,12,10,9,9,9,8 - 84
Push-ups 22,14,10,9,9,8,8,8 - 88
Sit-ups 12,12,12,10,10,10,10,11 - 87
Squats 19,19,18,16,16,16,16,18 - 138

Total 397 - PR. Can't believe I came that close to 400 actually.[/QUOTE]

[B]11/18/09[/B]

Tabata Something Else

Pull-ups 15,15,14,10,10,9,8,8 - 89
Push-ups 20,14,10,10,8,8,8,8 - 86
Sit-ups 13,12,11,12,11,11,11,11 - 92
Squats 20,20,18,17,17,17,17,19 - 145

Total - 412 PR

Not sure if I went down in push-ups because I did a few more pull-ups or they're just getting weaker. I need to do something...Push-ups are starting to become a weakness of sorts...they always go away!!

Re: JD's CrossFit Chronicle
 

Way to rock the main page Fran, buddy!

:notworth::notworth::notworth::notworth::notworth:

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;698049]Way to rock the main page Fran, buddy!

:notworth::notworth::notworth::notworth::notworth:[/QUOTE]

Thanks Sean! I was pretty fired up!!

Re: JD's CrossFit Chronicle
 

First of all, nice work on Fran and even better that it gets posted on the mainpage for all eyes to see.

Second, I was thinking about coming out for the 6:30 PM class on Monday the 23rd. Matt said he owed me a workout, so should I let him know that I think I'm coming out there, or can you mention it to him?

I'm going to be in the area for work, so I figured that this would be a perfect opportunity.

Do you guys have a place to change there? If not, I have no problem doing it in my car, just thought I'd ask. Do things usually get started promptly at 6:30. Can I warm-up and stuff before hand or is that all part of the 6:30 class? How long does the session typically last?

Re: JD's CrossFit Chronicle
 

[QUOTE=Greg Light;698069]First of all, nice work on Fran and even better that it gets posted on the mainpage for all eyes to see.

Second, I was thinking about coming out for the 6:30 PM class on Monday the 23rd. Matt said he owed me a workout, so should I let him know that I think I'm coming out there, or can you mention it to him?

I'm going to be in the area for work, so I figured that this would be a perfect opportunity.

Do you guys have a place to change there? If not, I have no problem doing it in my car, just thought I'd ask. Do things usually get started promptly at 6:30. Can I warm-up and stuff before hand or is that all part of the 6:30 class? How long does the session typically last?[/QUOTE]

I'm running the class so you should be fine...We have a change room (office) and bathroom.

Thanks for the kudos!! See you on Monday!

Re: JD's CrossFit Chronicle
 

[B]11/19/09[/B]

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

14:48 Rx'd

Went from the bay door to the office door 3x for 50m.

Re: JD's CrossFit Chronicle
 

[B]11/21/09[/B]

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

41:00 Rx'd.

Not a chance in hell I would've done this as rx'd if it wasn't a 'Hero' WOD. Man do I suck at climbing that damned rope...

Got a blister on each pinky, one popped -right shin is destroyed and i'm totally chafed from coming down too fast..

Re: JD's CrossFit Chronicle
 

[B]11/22/09[/B]

Deadlift

10-135
5-225
3-275
1-315
1-335
1-355
1-365 - PR!!

Off to tailgate!!

Re: JD's CrossFit Chronicle
 

[B]11/23/09[/B]

'Michael'
3 rounds for time of
800 m run
50 back extensions
50 situps

21:03 (I think) May be 21:05. PR anyway...

Anyway - last WOD before a rest week...also did the sit-ups unanchored. Didn't feel much different from anchored.

Re: JD's CrossFit Chronicle
 

congrats on the DL and Michael PRs!

Now the question -- how do you keep getting featured on the CF main and affiliate pages?

:notworth::notworth::notworth:

Re: JD's CrossFit Chronicle
 

[QUOTE=Sean Dunston;701704]congrats on the DL and Michael PRs!

Now the question -- how do you keep getting featured on the CF main and affiliate pages?

:notworth::notworth::notworth:[/QUOTE]

Playin' the percentages! You send them enough stuff they're bound to do something to keep you from clogging their inbox!! :)

Re: JD's CrossFit Chronicle
 

[B]11/26/09[/B]

Active rest - Ran the Turkey Trot yesterday....26:30 For the first 800 meters at least it was a brisk walk because of how many people were there. I still never got in a good rhythm either. Owell. It was just for fun anyway.

Switching my diet around a bit. I'm going to stop with the zone for a month and try meat and veggies with some extra fat again. did this before and bonked but I don't think I gave it enough time. I'm going to give it a good month and see how I feel. I also realize that my performance will probably drop for a while as well.

Basically - Veggies/meat, bacon and eggs in the morning. No dairy. Fruit only first thing in the morning or PWO. Try to stick with frozen berries and apples in the am for convenience.

Re: JD's CrossFit Chronicle
 

[B]11/29/09[/B]

Active rest #2.

Did the MCCF warmup today...also some pistol practice and a few HSPU and doubleunders to break a sweat.

Back after it tomorrrow....10 minute 'Nate' as I use a 50% cycle to get back going...Lumberjack WOD on Saturday.

Re: JD's CrossFit Chronicle
 

11/30/09

1/2 'Nate'
Seemed like a perfect WOD coming off a rest week and eating too much! Man you can really tell the difference on the MU's when youre carrying an extra few pounds!

Anyway. 7 rounds in 10 mins.

Re: JD's CrossFit Chronicle
 

[B]12/01/09[/B]

Back squat

10 - 135
7 - 185
5 - 225
5 - 245
5 - 265
5 - 285 (PR)
5 - 265

Little bit of an angry hip on the 4th set, but I wanted to do 5 sets so I went down 20 lbs.

Re: JD's CrossFit Chronicle
 

[B]12/02/09[/B]

First real 'Bonk' day due to new diet. I even ate a bite of my wife's chili (mmm) before i left this morning.

'Annie'

11:45. Def not a PR. Attributed to short rope, not getting into a rhythm and my new diet.

Owell...

Re: JD's CrossFit Chronicle
 

[B]12/04/09[/B]

Hurt my flippin' calf trying to do the 4x800 WOD on the treadmill. Never tried that before and, well, seems that every other time I try to Pose I hurt myself.
Got the first interval done in 3:10
Started the second and 'Ouch'!

didn't really push it as I needed to try to recover for the Lumberjack WOD. I did...

[B]12/05/09[/B]

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m


27:45 Rx'd.

Great day at the box today. We raised almost 300 bucks and had a great turnout. Over 30 people...

Re: JD's CrossFit Chronicle
 

[B]12/06/09[/B]

active rest today - a bit beat up from the Lumberjack WOD. I worked on butterfly kip and my push press/jerk rack position today. Hung out with Jim while he was doing an intro.

Re: JD's CrossFit Chronicle
 

[B]12/07/09[/B]

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

32:12 Rx'd.
this was kind of insane-Did the first round in 3 minutes.

1 year ago today I left EDS....Haven't looked back. Having a blast!

Re: JD's CrossFit Chronicle
 

[B]12/08/09[/B]

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

18:33 Rx'd.

Super tired today...haven't been sleeping well for some reason. Well...I never sleep 'well'. But it's been worse than normal.

Re: JD's CrossFit Chronicle
 

[B]12/10/09[/B]

CrossFit Total

Warmup was 7-5-2-1

Backsquat 135-225-275-300-320-330(miss)325(miss)
Press 65-95-135-155-160-165(miss)162(miss)
Deadlift (sumo)162-225-275-315-335-350-360(miss)

Total - 830. PR by 5 pounds...like kissin' yer sister.

I was surprised. I felt good this morning and thought I would get more. Both of my backsquat misses were 1/2 way up...which is weird. Usually, I get stuck at the bottom.
I still think I have more squat in me but, not today.

SP whatever

Deadlift - Total PR (regular PR is 365) but I think I was still a bit beat up from the Lumberjack WOD on Saturday.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;658536][B]09/05/09[/B]

Death by pull-up or pull-up ladder...not sure what it's called actually....1 pull-up the first minute, 2 pull-ups the 2nd minute going as long as you can...

18 rounds + 13 pull-ups

184 total pull-ups..

PR by 2 rounds. I did 16+12 last time I think...[/QUOTE]

[B]12/11/09[/B]

Went down in this one...still adjusting to new diet. Down a few lbs (3) since I went to no dairy and cut out fruit.

also feel pretty good.

17 rounds + 14 Pullups.

Re: JD's CrossFit Chronicle
 

[B]12/12/09[/B]

AMRAP in 20 mins.

65# Power Snatch, 12 Reps
10 Push-ups

11 rounds + 7 push-ups.

Re: JD's CrossFit Chronicle
 

[B]12/14/09[/B]

Filthy 50

Didn't expect a PR today at all...got one anyway. Go figure. I ate a lot of carbs this weekend..maybe they helped for the WOD, Not sure. Double Unders went a bit easier than normal. Used a longer rope.

Also, all k2E were hanging (I used a higher bar wanted to make sure I wasn't using my feet to steady myself. I really need to work on that core control or something - I always swing on those damn things.)

25:57 for a PR

Re: JD's CrossFit Chronicle
 

[B]12/15/09[/B]

Run 5K.

25:41 on the treadmill. Haven't done that in a while. Probably started off way too slow. I kept speeding it up though as I felt comfortable that I wasn't going to blow out my calf as I have been doing lately while running pose.

Re: JD's CrossFit Chronicle
 

[B]12/16/09[/B]

'Mary'

9 rounds Rx'd. PR (Normally a Cindy day but I need to get these Single leg squats down)

Is it cheating if I use my Do-Wins for the SLS's? I dunno...I feel like i figued them things out though. It's more of a straight up and down motion more than anything else.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;711323][B]12/16/09[/B]

'Mary'

9 rounds Rx'd. PR (Normally a Cindy day but I need to get these Single leg squats down)

Is it cheating if I use my Do-Wins for the SLS's? I dunno...I feel like i figued them things out though. It's more of a straight up and down motion more than anything else.[/QUOTE]

Why would that be cheating?
Do you consider it cheating when you use them for other WODs?

Nice work, I say!

Re: JD's CrossFit Chronicle
 

[B]12/18/09[/B]

Clean & Jerk

5 - 95
3 - 135
1 - 155 (Sq)
1 - 165 (Sq)
1 - 175 (Sq) - Bad rack...uncomfortable.
1 - 185 (Pwr)
1 - 195 (miss) Clean. Bad concentration. Slow elbows. Bad hip ext.
1 - 195 (Pwr)
1 - 205 (Miss) Clean
1 - 205 (miss) clean

Wanted to concentrate today on having the proper rack position on all of my jerks...It's tough for me to get it on the shoulders. Also used the hook grip on everything.

Also - didn't feel like I had it today for some reason. My PR is 200 but I hadn't done these in a while. When i'm having a good clean day, everything seems to go in slow mo...particularly right when I get the bars above the knees. Didn't work like that today.

Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;626573][B]07/17/09[/B]

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

42:50 Rx'd. tweaked the mid back a bit on the 2nd round of kettlebell swings but when I kept everything tight it felt okay.

Good job to the 'volunteers'/morons who came in to do this one with me...Vinny, John and Shawn - You guys all did a great job. Vinny (the old man) did it in 37 something.[/QUOTE]

'Eva'
5 Rounds
Run 800m
30 KB swings, 2 pood
30 pull-ups

Did this in about an inch of snow today. Not sure how far I went on the run though, but I guessed. Went to the 3rd fire hydrent down brentwood and back.

My time was 43:57 which wasn't a PR but, I'll take it in the snow. And we'll see how far I was going when the snow gets cleared.

Re: JD's CrossFit Chronicle
 

[B]12/20/09[/B]

5 rounds for time:

95# Push Jerk, 15 reps
15 L-Pull-ups

18:33 Rx'd. With my ugly *** L-pull-ups. Those will officially be added to my warmup daily. I kind of cheat at them doing singles...using momentum and such. They're a different beast when you're doing more than one.

Re: JD's CrossFit Chronicle
 

[B]12/22/09[/B]

'Angie'

18:04 - not a PR...missed it by 6 seconds. Darned push-ups. Also had to rush through the squats to get that time...

doing a 2 a day WOD tomorrow....Fran C2B+ Elizabeth. We'll see how I feel after that. Have the OCCF games coming up.

Re: JD's CrossFit Chronicle
 

What are the OCCF games? Got a link?

Re: JD's CrossFit Chronicle
 

[B]12/23/09[/B]

Competition training

2 a day today.

WOD #1

C2B Fran
5:49 @ 8 am

WOD #2

Elizabeth (Squat Clean)
11:46 @ 10:45 am

Never did C2B Fran before...that sucked. Which made 'Elizabeth' way less fun...

Re: JD's CrossFit Chronicle
 

[B]12/24/09[/B]

Did deadlifts at powerhouse today...I'm not comfortable doing heavy deadlifts there I've decided...#1 the bar is too fat...#2 - I'm not comfortable dropping the weight at the speed I like to drop it when it's heavy...it's too loud.

I stopped after I missed 355 and just did one more at 315 and called it a day.

Deadlift

10 - 135
5 - 225
1 - 275
1 - 315 (wobbly)
1 - 315
1 - 335
1 - 355 (miss)
1 - 315