Re: JD's CrossFit Chronicle
 

[QUOTE=Jason David;779376]05/05/10

Last WOD before Regionals...

Thought I would be sub (or at least close to) 1:00 on the first run. Owell. Must be the turnaround....

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest

23:16.

Here are my splits. Don't have time to do the math right now. Damn I'm slow.

Start Finish
1. 0 1:17
2. 2:47 4:18
3. 5:48 7:26
4. 8:56 10:34
5. 12:04 13:44
6. 15:14 16:57
7. 18:27 20:12
8. 21:42 23:16[/QUOTE]

Don't beat yourself up too much on the running times. Sub 60 seconds is blazing and people like you or I dont exactly have runners' builds. Just think, to run sub 60, you have to run all 15 second 100s with a turnaround. Thats pretty fast. Nice work and good luck at regionals. You're doing the affiliate comp right? Who all are you taking?

Re: JD's CrossFit Chronicle
 

Good luck at the Regionals and HAVE FUN!

Re: JD's CrossFit Chronicle
 

Thanks guys!

Yeah, we're doing the affiliate competion. Carey is doing the individual comp. Not sure if you met her or not.

I hate running - mostly because of how slow I am.

Re: JD's CrossFit Chronicle
 

[B]05/07/10[/B]

From the Central East Regional Qualifier

Team WOD# 1

3 rounds
20 Kettlebell swings. All the way up vertical bell.
10 C2B Pull-ups
20 Burpees fully upright with clap over a sandbag
10 Box jumps 24'

11:36 rx'd (Brad and I finished 1-2 in our heat)

Team WOD # 2

Max snatch in 15 minutes followed by 5 minutes of HSPU Total is combined weight in snatch + HSPU.

I ended up with a 165 snatch (No PR) Ripped my thumb and hand and it got in my head.

Did~50 HSPU

All in all great time at the regionals. Carey came in 12th on the womens side. Our team came in 22nd out of 32 teams.

Re: JD's CrossFit Chronicle
 

[B]05/10/10[/B]

Back at it today...

21-15-9

Deadlift, 225#'s
135# Overhead squat

11:17 Rx'd.

Re: JD's CrossFit Chronicle
 

[B]05/11/10[/B]

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

29:02 Rx'd. Whew! Never did that many muscle-ups in a WOD. Probably should've only been a 20 min work out but I'm still a bit heavy. Owell.

Re: JD's CrossFit Chronicle
 

[B]05/12/10[/B]

'Helen'

3 rounds for time

Run 400m
21 Kettlebell swings, 53#
12 Pull-ups

9:37 - Over a minutes off of my PR. Got killed in this one. Did american swings for the first time. Got to the last round of pull-ups and saw 9 minutes and was immediatly ****ed.

Owell. I'm a bit beat up from the previous few days as well.

Bad day.

Re: JD's CrossFit Chronicle
 

[B]05/14/10[/B]

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

Tried this for about 20 mins...then gave up. I was even having trouble with regular SLS's! Got about 3 feet on a few rounds with the rope...then did an L-sit for 10 secs. Parallette HSPU's I can do, just one at a time though.

I need to work on all of those skills in my warmup I guess!

Skipped a day ahead...

10 rounds for time
15 deadlift, 135#
15 Push-ups

16:38.

First 2 rounds were under 2 minutes.

Re: JD's CrossFit Chronicle
 

[B]05/15/10[/B]

Starting to mix up my programmning a bit. Basically trying to work out with the group a bit more....

Snatch balance

5 - 45
3 - 105
3 - 120
3 - 135
2 - 145
1 - 155
1 - 155

WOD
Move 4000#'s 20 feet.

Used two 60# DB's

5:06

Re: JD's CrossFit Chronicle
 

[B]05/17/10[/B]


Still having to modify my programming a bit...now due to a blown out calf from trying to do a 100 yard sprint on saturday.

Weighted Pull-ups (Chin-ups)

3 - Deadhang
1 - 17
1 - 27
1 - 37
1 - 47
1 - 55
1 - 65
1 - 70 (PR) I think

12 - max dead hang chin ups. I think I can get do 20 if I lean out a bit.