Drop a Line

Question or Comments e-mail me at:

nickurankar@gmail.com

Friday, December 31, 2010

2008 Crossfit Game WOD 3

I did this WOD on 10/23/2010 in 2:59. I was happy with my time then but new I could do better. I went to the class today to find out that this was the WOD! Before the WOD Id did:

Tabata Sprints
12% Incline
9 MPH

Then the WOD:

5 Rds

5 Deadlift 275#
10 burpees

My Time:
2:25

I was pumped when I saw the time but I was not sure how. I knew I was going fast but this is the fastest time on this WOD that I have seen....and again I know I can go faster. I will continue to get better and work to be the best!

NU

Thursday, December 30, 2010

Again Faster WOD 12...II

So I did this already....but knew to have a chance to win the comp I would probably have to do it again....and that would not guarantee anything. Did the WOD last week...8 Rds + 22 Reps:

Again Faster WOD 12

6 HSPU
8 Over box Jumps 24'
10 DB Hang Clean 40#

9 Rds + 18 Reps

Felt much better about this performance and hope it is enough to hold up for a win!

50 Burpees

My Time:
1:34

NU

Wednesday, December 29, 2010

You Challenge

So I created you challenge for people to challenge each other. So far i have......1 challenge.....no takers.......but me. i did the challenge today to post and let people see it:

25 burpees (Hand release
-then-
6 rds
5 Clean and jerks 155#
10 push ups (Hand release)
-then-
25 burpees (Hand release)

2 Minutes to get 1 rep Max Clean and jerk

My Time:
10:15

Clean and Jerk:
265#

Have no idea where to gage this but happy with my time.

Now was time for the class. We started with lateral run Death by 10. i finished with 14. Then we jumped into 1 minute of Max jumping Pull ups - 21. Still more before the WOD.......Turkish Get ups. I have not done these in a very long time. I got 100# DB and a 95# BB.....Failed at 115# BB. I will work on this.

The WOD was a good one:

4 Minutes Max Reps:

Calorie Row 84
Back Squat 45# 109
Push up (45# plates) 71
DB Snatch 70

Total Reps
334

This one was good....I felt good on the row and did not rest once on the squats.....the push ups and snatches on the other hand got me! Rough but a good one!

Thinking of retrying the Again Faster WOD again tomorrow to try and reach 10 Rds!!

NU

Tuesday, December 28, 2010

Competition January 15th

So I have been preparing for the Crossfit Games and in this preparation I have been allowed the opportunity to train for a competition in Indianapolis on January 15th at a friends Box. Should be awesome. I just received the movements and they look like they will be perfect for a good competition. prep work:

Front Squat 3 Rep

135# x 3
185# x 3
205# x 3
225# x 3
245# x 3
245# x 3
265# x 3
275# x 3

Did not go as heavy as I could, but felt this was a smart weight to end at. Then through together a WOD with my biggest weakness! GHD's:

3 Rds

12 GHD's
250 M Row
10 Toes 2 Bar

My time:
8:05

GHD's do me in every time. Even this many....and for some reason I feel like I am going to throw up throughout them. I need to keep programming them in at least once or twice a week. After I did a regular in my routine now:

Tabata Sprints
12 % Incline
9 MPH

Hurt....like normal!

NU

Monday, December 27, 2010

Getting Better

I always try to get better. It is my goal to be the best....I feel I am know where near being the best but every thing I do brings me a step closer or a step farther away. I am doing the best I can to trudge forward. I have been telling myself January 1 is go time. All out dedication and training for the games to be the best. I want to go to California....but I know there are many more out there deserving and working there butts off to go. I know they have many motto's and quotes to get people motivated....like work harder then your opponent....or other type quotes. I do not have a quote....I am going to train to be the best and do the things I hate! That will make me better:

Max Height Box Jump:

My Height:
52 inches (FAILED 53.5 inches)

Then:

DT 155#

12 Deadlift
9 Hang Power CLean
6 Push Jerk

My Time:
6:30

I came back to the gym to train Broc and then hit some more:

30-20-10

Hang Clean 95#
Wall ball

My Time:
3:46 (Did this 11/17 in 4:06)

Then something I have never done before and need a lot of work with:

30 MU's for time:

My Time:
8:45

Not at all what I wanted but I have a bench mark now to get better off of. Then I stole something I saw off of OPT's blog:

1 Heavy Thruster every :30 for 10 Minutes:

205# x 2
215# x 8
205# x 8
215# x 2

This was horrible and I was moaning and groaning. I tried to quit at 5 minutes and dropped the bar.....but I forced myself to clean it back up and keep going.....why.....because I do not like it and I need to get better that's why!

NU

Sunday, December 26, 2010

Southeast Regional WOD

I saw someone had done this WOD the other day and new I had to hit it. They did it in 3:49 which was flying and I new that is the time I wanted. Problem was I had never done that sort of combination together:

4 Rds

4 MU's
8 Rt arm KB Swings 1.5 Pood
8 Lt arm KB Swings 1.5 Pood

My Time:
5:37

I had to use a 55# DB because we do not have any KB. Next time I will do better and I have a goal of getting sub 4! It will be done. After this I did:

2k Row

My Time:
7:17.3

Rowing hurts. Then:

Grace

My Time:
1:57 (PR)

I PR'd on Grace which was 2 flat. I also have a goal of getting this under 1;45. These goals are to be done around my Birthday on February 13th.

Later that night:

100 KB Swings 35# (did it non stop)

My Time:
3:18

Tabata Sprints:

My Score:
19 Rds (started at 5)

NU

Saturday, December 25, 2010

Merry Christmas!!!

Merry Christmas....I was planning to take the day off but couldn't. I needed to get something in. Got to spend time with the Fam and when my wife got busy and the baby went down for a nap it was time to sneak down stairs for a quicky:

4 Rds

25 Hang Clean 95#
25 Sit ups

My Time:
6:49

Good one but not as bad as I thought. Family came and we hosted a Christmas party. My brother in-law wanted to go down stairs and deadlift and I needed to do Tabata Deadlifts so it was perfect:

Tabata Deadlifts 315#

5 / 5 / 5 / 5 / 5 / 5 / 3 / 2

My Score:
35

My goal is 50 still and I have been increasing steadily. Need to keep moving forward and getting better. Competition on Jan 15 so excited for that. Busy day tomorrow.

NU

Friday, December 24, 2010

Again Faster WOD 12

Did the final WOD in the 3 WOD Challenge fro December. I was happy with my Rep count....and did more then expected. Hoping know one beats it....if so I will try it again:

10:51 AMRAP (that is the amount of time left after my 3 WODs):

6 HSPU
8 Over the box jumps 24'
10 DB Squat Cleans 40#

My Score:
8Rds + 7 Squat Cleans

213 Reps

This was a good WOD and we will see if it holds up. After the WOD:

Back Squat:

135# x 10
185# x 5
225# x 3
275# x 3
305# x 3
315# x 2
315# x 2

Felt good but not enough to hurt me. I will be taking time off to be with family and then tomorrow i will do some stuff at home before family is over.....then hitting it hard on Sunday!!! Love this stuff.......

NU

Thursday, December 23, 2010

Tabata Sprints Suck

Why are these so hard! I have been doing them with the hopes of it getting easier and me beginning to be able to increase reps....but this is enough and it is only last 4 minutes long! When will it get easier!

I am not sure if it will but I do know I will continue to do it because it gases me!

Before I did the sprints i played around with MU's:

4 mu's on the minute:
4 / 4 / 3 / 3 / 3 / 3 (could not get 4 on the last 4 minutes)

I am going to work up to being able to do 4 for 10 minutes!

Tabata Sprints
12% Incline
9 MPH

50 Burpees

My Time:
1:38

NU

Wednesday, December 22, 2010

Day by Day

I have been taking it day by day....just trying to improve:

500 M Row

My Time:
1:27.6 (PR)

Then:

Max 1 Rep Push Jerk

305# (PR)

Next:

15 Min AMRAP:

Randy 4:10
-with remaining time-
15 Supine Row
15 Double Unders

My Score:
5 Rds + 6 Supine Rows

When I got home from the box jumped to the basement to do some deadlifting:

225# x 5
245# x 5
275# x 5
295# x 5
305# x 5
325# x 5
345# x 5
365# x 5

Good day....short post.

Tuesday, December 21, 2010

Nice to See You Back

Nice to see you back on here Lion. How have things been? This will not allow me to post on your a blog right now so I figured I would give a shout out. Training has been good my way...sounds like things may be different on your end. i got FRAN in 2:10 the other day! Fill me in on how things are?!

Today was another good day. I redid the Again Faster WOD 11 which I had gotten 8:10 on:

200 Double Unders
9000# Deadlift
75 Thrusters 45#

Broke it up:

4 Rds

50 DU's
10 DL 225#
20 Thrusters (Rd 4 15 Thrusters)

My Time:
6:53

Very happy! Then:

Snatch
135# x 1
155# x 1
175# x 1
185# x 1
195# x 1
205# x 1
215# x 1
220# x 1 (PR)
225# x 1 (FAILED)

After that decided to do an old favorite:

Tabata Sprints:
12% Incline
9 MPH

Going to the gym with the wife tomorrow, thinking of throwing in some KB Swings, MU's and Tabata DL. Should be a fun day!

50 burpees:
1:59

NU

Monday, December 20, 2010

WOD 3 Midwest Hopper

Another good day of WODs:

WOD 3 Midwest Hopper

5 Rds:

6 Clean & Jerk 185#
30 DU's

My Time:
7:11

Next:

AMRAP 10 Min:

10 OHS
10 Push ups (Hand off ground)

My Score:
11 Rds + 5 OHS

Then:

Max Shoulder Press

135# x 5
155# x 1
175# x 1
190# x 1 (FAILED)

Then after that I decided to see how many pull ups I could cycle through. My hands got sweaty at the end so I needed to use chalk next time but I feel I can get in the 50's.

37 Pull ups

50 Burpees:
1:34 (PR)

That was awesome! I don't think I could go any faster but my goal is sub 1:30 so I will have to. I still have plenty of time to get there.

NU

12/19/10...Good Day!

Had a really good day after all the time off:

"NUTTS"

10 HSPU
15 Deadlift 250#
25 box Jumps 30'
50 Pull ups
100 Wall Balls 20#
200 DU's
400 M Run with 45# Bumper Plate
My Time:
18:26
Then:

WOD 1 from Midwest Hopper:

6 Min AMRAP:

3 Min AMRAP Back Squat 225# on 10 inch Box
3 Min AMRAP Pull ups

My Score:
24 BS + 68 PU = 92 Total (119 Most in Comp)

Next:

Row 2K

My Time:
7:32.7

Tabata Deadlifts 315#

My Score:
5/5/4/4/3/3/3/4

Total: 34 (12/8/10 = 28)

Good Day!

NU

Saturday, December 18, 2010

3 Days in a row....almost completely off...not fun!

We...sometimes you do not always get to do what you want. Case in point today. I had planned to have a good training weekend, which has turned into a binge eating bagel day. I am working today for 15 hours so it has turned into an off day. Yesterday I did get some work in:

5 Rds

185# Front Squat (pull weight from the floor
10 HSPU

My Time:
4:16

Then Power Clean
8 x 2

185# x 2
205# x 2
215# x 2
225# x 2
235# x 2
245# x 2
255# x 2
275# x (FAILED1st Rep)

Did not feel very productive but it was something. I am planning to do the competition workouts from the Midwest Hopper going on today. Other then that I did burpees in the back office last night. I plan on doing that again today. I will be off at 9:30PM tonight and I got in at 7:40AM. The next two days will be good training days!

NU

Thursday, December 16, 2010

You Challenge

Took off today for some rest. But did play around with rope climbs, not enough to do some damage and also some hammer slams on the tire. Then:

Tabata Sprints

9 MPH
12% Incline

This hurts every time and takes 4 Minutes! I love it! That's it, other then my burpees to come. I am wondering how the front of my calves hurt so much from yesterday...I am thinking it had to be from the GHD's. Back to work tomorrow.

On a side note....I am starting a challenge site on Facebook for competition and fun called You Challenge...Go on and check it out!

NU

Wednesday, December 15, 2010

FRAN (My first WOD)

So.....today we did Fran at the box, a friend that I love to hate. I like hearing of the WOD and how well people can do.....but I hate performing it. So when i saw this was on the agenda it was bittersweet. First because I had just made a goal to get sub 2:15 by my birthday.....Feb. 13, Second was I fear the pain! Hear goes the day:

Farmer Walk Comp with 90# DB:

5 minutes with a partner about 30 ft down and 30 ft back. I believe I did it 8 times.

Next:

Front Squat:

135# x 5
185# x 3
205# x 3
225# x 3
245# x 2
275# x 1

Went to a soft 1 rep to loosen the hype for FRAN.

Fran
21 - 15 - 9
Thrusters 95#
Pull Ups

My Time:
2:10 (PR)

Old Time:
2:27 (11/1/10)

Very happy with the time....next work on something I am not so good at. Deadlifting:

Deadlift 5 Rep:

225# x 5
245# x 5
265# x 5
285# x 5
305# x 5
315# x 5
335# x 5
355# x 5

Hands were raw at this point so I stopped, but was feeling it in the back also! Then I did a little Metcon to hit GHD's:

5 Rds

10 GHD
10 Wall Ball

My Time:
5:00

Tuesday, December 14, 2010

1 through 10

I had done a WOD a few months back that I saw on the Journal. Jason Khalipa and Chris Spealler went against each other on the WOD. i did it and was beat by both of them. I decided to try it again......and again was beat by both of them:

1-2-3-4-5-6-7-8-9-10
Clean & jerk 155#
1 Rd Cindy

My Time:
15:58 (Khalipa 14:15 and Spealler crushed that)

I had the classes do this workout and it was a doozy. After the WOD I had everyone do Max OHS and Max Back Squat 1 minute rest between each:

My Score:
OHS 95#:
35

1 Minute Rest

Back Squat 95#:
40

I was hoping for more Back Squats but that just was not happening. After the squats I did Tabata Sprints:

12 Incline
9 MPH

I have these scheduled 3 times a week for my sprinting. They are rough and I love it.

On a side note my wife did over 140 Back Squats with 65#.....there is no way I could have done that great job!!

50 Burpees:
1:53

NU

Monday, December 13, 2010

Again Faster WOD 11

I am just gonna get right into it......I was not happy with my time, thus really motivating me to work on my DL:

WOD 11:

200 Double Unders - 9000# Deadlift - 75 Thrusters 45#:

Can choose any weight for Deadlift as long as it remains the same. Can do reps in any order or amount.

My scheme:

108 DU's
16 Deads 250#
92 DU's
25 Thrusters
5 Deads 250#
15 Thrusters
5 Deads 250#
10 Thrusters
5 Deads 250#
10 Thrusters
5 Deads 250#
15 Thrusters

My Time:
8:10 (Austin Malleolo 5:55!)

Then 500 M Row: 1:44

OHS:

135# x 4
185# x 2
205# x 2
225# x 2
245# x 2
275# x 1 (FAILED)

MU's: Played around did 5 minutes, 3 MU's minute one and then tried to get 4 for the next 4 minutes. Failed on the 5th minute on the 4th rep!

I got home and a couple hours later I did Tabata Deadlifts with 315#:

5 / 5 / 2 / 1 / 2 / 1 / 1 / 2 = 19

I did this last week and got 27 reps......my goal is 50 in 3 months.....This may be a long shot but it is where I feel I need to be to be the best.....Any suggestions on how to keep this in the front of my mind would be great!

50 Burpees

My TIme:
1:46

NU

Sunday, December 12, 2010

Christmas with the Bramlett's

Today I decided to take the day off. We were having Christmas with the in-laws and I wanted to be fresh for tomorrows Again Faster WOD 11. At her parents house we did a competition:

2 Min AMRAP Air Squats

123


Then when I got home:

50 Burpees

My Time:
1:47

Tomorrow will be the Again Faster WOD.

NU

Saturday, December 11, 2010

The Disco

I woke up this morning and I was pretty sore.......then I thought.....my sister is probably wrecked!

I had a text at about mid night from Broc that he wanted to train in the morning at 7:30.....problem was it was past Midnight. It was a go though and I was up and out and ready to do some work after I trained him. I started with heavy lifting:

Power Snatch

135# x 2
155# x 2
175# x 2
185# x 2
185# x 1
195# x 1
205# x 1
215# x 1 (FAILED)

Then went to Power Clean

215# x 1
225# x 1
235# x 1
245# x 1
255# x 1
265# x 1

Stopped there because I was fatigued and new I still had the 9:00 AM WOD to do:

We started class with AMRAP Air Squats 2 Minutes - Men vs Women:

I did 115 reps. Women ended up winning by 3 reps. They did good, but they should have never won!

Then was the WOD....Crossfit Disco:

10-9-8-7-6-5-4-3-2-1

Power Clean 75% Body weight (used 135#)
Pull ups

6:05

I thought this WOD would be very easy, but it hurt. I had to break up some of the pull ups in the mid sets because my biceps were hurting so bad. I think it was the combination of the lifts that did it.

was at work late so only did 25 burpees in the with no time.

NU

Friday, December 10, 2010

Filthy Fifty (PR)

Today was awesome.....my sister was in town....I was going to get to work out with her and my wife.....and.........we did Filthy Fifty! Last time i did Filthy 50 I went against Brandon and I was shooting to beat a friend of mine who had a time of 17:22.

Before I tell yo how I did....my sister and wife did awesome. These type of WODs are brutal and for anyone to finish them is something to be said about that person......so great job to you and everyone in the classes.

As for myself, the Main Site had Austin Malleolo finishing the WOD in 16:11.....which meant I needed faster! So the original goal of beating 17:22 changed to beating 16:11:

Filthy Fifty

50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Walking Lunges
50 K2E
50 Push Press Oly bar (45#)
50 Back Extensions
50 Wall Balls 20#
50 Burpees (My 50 for the day)
50 DU's

My 9/28/2010 Time:
18:20

My Time Today:
15:30 (PR)

Very excited about my time!!!! This WOD was rough but I remember it being much worse last time.

When i got home Deadlifted

I asked Brandon the other day if he noticed a difference in my training....whether I was getting better....he asked if I had been PR'ing....I said yes....he said well then yes! And it made sense....as long as I am always getting better then my training is going well. it is when i stop PR'ing and getting better that I need to change my training.

Great Day.....and got a little better today!

NU

Thursday, December 9, 2010

BB Overhead Walk

Today was a good day in the gym. Last night I thought of a workout that would get to some people.....and did it ever. Almost every ones face during the WOD made me think they all wanted to quit Crossfit. After seeing their agony I new I had to give it a go:

Warm up:

Row 500 M

WOD

5 Rds:

30 Ft BB Overhead Walk 95#
10 Thrusters 95#
30 Ft BB Overhead Walk 95#
10 Back Squat 95#

My Time:
7:47

This hurt and I will have to remember it. The 30ft walk was down and back and it made the Thrusters brutal on the shoulders. Burpees tonight......and I am planning on Rowing 2000M again to lower my time for the competition.

On another note my sister is flying in from Florida today so I am excited to see her. It had been over a year since I have seen her....very excited and should be a lot of fun!!

50 Burpees

My Time:
1:38 (Tied PR)

NU

Wednesday, December 8, 2010

Shoulder Press PR

I do not do to many workouts with the style of tabata.......:20 sec on - :10 sec off: 8 Rds. I got to the gym in the morning and started off with:

Tabata Sprints:

12% Incline
9 MGH

This hurts your hammies and butt.....can see a benefit if I keep this up. Then the class got ready to start and we did 1000 M Row. We did not have enough rowers so I did:

100 SDHP w/45# Oly bar

This is the equivalent to a 1000M Row in Crossfit standards. I did not time myself on the exercise. After that we did some rough Band Sprints.

We had a partner and ran with a green band around us while the other person held resistance. When we reached the end of the gym we ran backwards to the beginning.....cycling through this 6 times......I demonstrated so I did 7.....weak in the legs after this.

We then took a break from the legs and did:

1 Rep Mac Shoulder Press:

135# x 1
165# x 1
175# x 1 (PR)
185# x 1 (PR)

It felt good to get 185# up. I hit a point halfway up where I was not sure if I would finish the lift. Fortunately i had someone yell at me which gave me the extra umff I needed.

When everyone was done we had 1 last thing on the agenda. More Tabatas....but this time it was with Deadlifts. I was planning to use the Main Site for the Deadlifting the other day but this was something I had never done before:

Tabata Deadlifts 315#

5/5/5/4/3/2/2/2

By set 5 I started losing feeling in my legs.....haha......this was rough.....especially after the band sprints. I will keep this type of training in my back pocket. Great day, Burpees tonight!

50 Burpees:
1:40

NU

Tuesday, December 7, 2010

Arizona Competition

I was online yesterday and saw that a competition took place over the weekend at Crossfit Flagstaff in Arizona. Wish I could have gone.....but I couldn't.....so I pulled out my handy dandy notebook and wrote down the WODs, which I used one today:

10 Min AMRAP:

8 Chest 2 Bar Pull ups
6 Box Jumps 36"
4 Front Squat from the Ground 165#

Then 2 Minute Rest

1 Min AMRAP

Ground to Overhead 165#

My Score:
8 Rds + 8 C2B
12 Ground to Overhead

I was happy with my score but wished I would have done more reps with the G2O. After I did:

3 MU's on the minute for 10 Min

followed by Front Squat:

135# x 5
185# x 5
225# x 5
255# x 3
275# x 3

A good day overall.....hoping this congestion leaves so I can breath freely soon.

50 Burpees

My Time:
1:45

NU

Monday, December 6, 2010

Main Site

Today's Main Site was Awesome! I saw it last night and new I wanted to get at it:

21-18-15-12-9

Power Snatch 115#
Wall Ball 20#
K2E

My Time:
13:48

I was hoping for sub 14.....so I was happy with my time. This was good for me because after being sick I have been down about how my fitness was going to be when I was healthy again. Nice to know that I can still go after a WOD. After the WOD I did:

Tabata Sprints (on a treadmill)

12 Incline
9 Speed

This burned the buttocks and the Hammies like no other! Going to hope for a good Main Site WOD to hit hard tomorrow and then try to throw a strength and another WOD in the mix. Soon I will hitting my 50 Burpees.

50 Burpees:

My Time:
1:53

NU

Sunday, December 5, 2010

Annie

Today I went in the gym hoping for two things.......to feel good enough for multiple WOD's.....and a good WOD for class....

We started with Hang Clean 3 Rep Max:

135# x 3
185# x 3
205# x 3
225# x 3
245# x 3
255# x 3 (FAILED 3rd Rep)
255# x 3 (FAILED 3rd Rep)

I was not thrilled about Failing on 255#, but I new I was still recovering so accepted it. After the Hang Cleans we had an Awesome WOD! One that I had done once before almost 4 months ago.....long time coming.....last time I did it I was happy with my time:

Annie:

50-40-30-20-10
DU's / Sit ups

8/13/2010 Time: 7:03
My Time Today : 5:34

PR!....always good when that happens. I felt good because my DU's were on.....sit ups was where my speed was lacking, but I can work on that. After the DU's I let Brandon make up a WOD for me:

10 Rds (wearing a 20# vest):

7 Dips
7 Back Extensions

My Time:
5:32

Then DL work......which I love to hate......had a friend in the gym join me:

10 Rds (1 Rd a minute)

5 DL's w/ 275#

On the 11th Min AMRAP:

10 Reps

I was able to get 10 reps with 275# after the workout. I quit early but was happy with that.

At night:
50 burpees

My Time:
1:49

All in all it was the first day I felt well enough to do multiple things and that made me happy!

NU

Saturday, December 4, 2010

Again Faster WOD 10

Well....I did it. Rowed 2K......sad thing is I have never rowed more then 1K for the sake of ROWING HURTS! I came to this conclusion and realized I need to start rowing more.....forcing myself to row more will be more like what I have to do:

2K Row:

My Time:
7:16

Then:

50 Burpees:

My Time:
1:54

Tomorrow....back to hitting WODs as usual again....hoping to not have lost to much while I was sick.

NU

Friday, December 3, 2010

Morning No More

My alarm went off and I quickly turned it off checking the time......4:45AM......a few minutes to lay here and then I will get up to make my smoothie.......a quick twitch and I was up again.......spinning to look at the clock........5:35......the class started at 5:30.........into the basement I guess.

What a morning.....I went to the basement coughing and came up with a WOD that changed after the first Rd because I could hardly catch my breath......I hope it is the sickness still because I suck!!!! The WOD:

3Rds

10 Deadlift 225#
12 HSPU
14 Pistols

5:37

I was originally going to do 5 Rds but that didn't happen. I am frustrated about everything going on with my body and my mind. Physically I am drained from being sick and it is paying a toll on my mental state. Until my wife said something to me.........."it doesn't help you physically to bring yourself down mentally".....She was right.....not that a switch had been turned off, but I understood. I was going to use this as motivation. Kick my butt once I was healthy.....get even better.

That night after work:

Hang Clean

135# x 3
185# x 3
205# x 3
215# x 3
225# x 3

Did not drop the weight after reps.

Then 50 Burpees:

My Time:
1:44

NU

Thursday, December 2, 2010

November 8th 2010 to Today + Sickness = BAD

I am not sure exactly how sickness can effect a person physically and more importantly.....in their training. I wonder this because I am not 100% healthy yet but felt it was time to hit a WOD since it has been 3 days without working out. I decided to do a WOD I thought would not kill me but would be tough enough to see where I am........

I did a WOD from November 8th 2010:

3 Rds

30 KB Swings 1.5 Pood
25 Wall Balls
20 Pull ups

9:18 (November 8th)

10:39 (Today)

Lets just say that I am not happy with that performance.....so I am going to do this WOD again on 12/14/2010 with a goal of beating the first time. I am assuming that I will not have gotten significantly better in two weeks and I should be healthy by this point.......that being said I am hoping for the best and knowing that I may not get the best.

On another note......my 50 Burpees in 50 days stopped......I will be picking this back up today and starting over. I want to go 50 straight day and that just ended with me getting sick.

50 Burpees

My Time:
1:45

NU

Wednesday, December 1, 2010

Nothing

Woke up.....still feel bad.....hopefully tomorrow will be a day to hit a WOD.......VER Y UPSET!!!!!NUF SAID!!!

Tuesday, November 30, 2010

TWO DAYS

It has been a rough two days. Somehow I cam down with something yesterday so instead of going to the gym I did Yoga at home....the worst Yoga session of my life! They work was horrible and I was so drained. I initially thought I was really sore until I realized my body was just drained and fatigued from what was headed my way.

When I got home from work I started feeling worse.....and eventually was in bed with 100.7 temperature. I woke up numerous times throughout the night in puddles of my own sweat! YUCK!! I got up early and headed to the box for a 5:30AM class and then a 7:00 Training session. I did not do anything.....feel much better though....I must have sweat it all out. I am feeling that tomorrow will be better. Still....I am not used to this stuff....hope it doesn't happen for a long time....or EVER again!

Haven't done Burpees these days because of how I have felt....Today I did 10 and felt like I was going to break.

NU

Sunday, November 28, 2010

Cindy

It has been awhile since I have done the WOD Cindy.....long enough that I cannot even remember. I will also say I have never done it RX'd. I never used to do correct pull ups and would not go down all the way on my push ups. This was the first time doing strict work and having a legit score. I did this WOD after first doing one I have wanted to do for awhile:

9 - 6 - 3:

Thrusters 165#
MU's

My Time:
4:54

Cindy was next:

20 Min AMRAP:

5 Pull ups
10 Push ups
15 Air Squats

My Score:
27 Rds + 4 Push ups

Took some time after this to rest and then hit some heavy Snatch
8 x 2

135# x 2
145# x 2
155# x 2
165# x 2
175# x 2
185# x 2
195# x 2 (Failed rep 1)
195# x 2 (Failed rep 1)

After the Snatches I tried a new type of running. Tabata sprints on the treadmill:

8 MPH at 12% Grade. This was tough and will continue to do these.....working myself up in speed and length.

Great overall day!!

NU

Saturday, November 27, 2010

Crossfit Total

This was my first time doing the Crossfit Total. It again brought me back down to earth with my deadlifting. I did:

Back Squat - 400#
Shoulder Press - 165#
Deadlift - 405#

Total - 970

I wanted to be over 1,000#. That did not happen.....I was rounding my back at 405# DL and decided to stop and work on some heavy higher rep deads:

2 x 6 of 315#
2 x 7 of 315#

I am always trying to get better at my deadlifting but it is slow coming. I will continue to do what I can to increase my capacity and strength in this lift. When I got home:

50 Burpees:
1:42

Always fun doing burpees.....and they do not get easier every time you do them. I will continue to do them though!

NU

Friday, November 26, 2010

Random WODs

I went to bed last night with expectations of going to the 5:30AM Crossfit Class....instead I slept in until 7:00AM. I went down stairs not knowing what I would be doing. Especially since I I cannot go over head in my basement because the ceiling is so low. So I came up with an oldie but goodie:

3 Rds:

15 Hang Power Clean 135#
15 Burpees

My Time:
3:38 (PR 3:41)

After I finished I new I wanted to do more....but what...:

10 Min AMRAP:

10 Front Squat 135#
10 Sit ups

My Score:
9 Rds

I did not go super fast on this WOD but by the middle and end my lower back was lit up.....I just wanted the 10 min to end. Sit ups could have been a higher rep count.

I went upstairs and did Max push ups:

2 Rds (2 min rest between Rds)

60
37

Next:

100 Air Squats
1:55

Then some strength work:

Power Clean 3 Rep:

185# x 3
205# x 3
215# x 3
225# x 3
245# x 3 (FAILED on 3rd rep)

Overall I do not think that it was as productive a day as it looks on paper. I think some of that has to do with Thanksgiving and the BADDDD eating that took place.....included with the day after BADDDD eating that is now taking place. Tomorrow should be a good day in the box!

NU

Thursday, November 25, 2010

Diane

It has been awhile since I have done Diane. I decided to do it this Thanksgiving Morn. Well.....it did not go as planned. My current PR is 2:49 and I did not get that today:

21-15-9
Deadlift 225#
HSPU

My Time:
3:45

Crazy.....I felt like I went so slow...this was not what I was hoping. I will begin hitting my Deadlift program where I concentrate a day on high reps instead of just heavy weight. Hopefully that will shoot this time down! Next time it will be better!

Day 10:
1:39
NU

Wednesday, November 24, 2010

Day 9

50 Burpees:

1:47 (SUCKED)

Tuesday, November 23, 2010

Again Faster WOD 9

All night I was going back and forth....should I do the WOD....should I not do it.....when should I do it....how should I train so I am not dead when I do it. I could not make up my mind. So.....when i got to the gym and finished with the 5:30 class.....I new I was going to do it. And I did:

10 Rds

10 Box jumps 24'
10 Pull ups

My Time:
5:20

I finished and right away was ecstatic! The time I wanted to beat was 6:27.......i did it! Ans then I started thinking.....did I really? In the back of my head I thought I missed a round somewhere. Luckily I had it taped, but it took multiple times through to be sure that I had....NOT.....missed a round. I submitted the time only to be beat less then 10 minutes later by someone who got a 4:57! Awesome time! After I trained Broc, my 7:00 session, I did one more WOD. This was a competition WOD from the Mid Atlantic Hopper Challenge:

7 Min AMRAP:

5 Push Jerk 135#
12 KB Swings 1.5 Pood
7 Burpees

My Score:
6 Rds + 3 KB Swings

I was happy with score....shooting for 6 Rds. Next up....WORK!!! Great overall day, and happy with my performance.

NU

Monday, November 22, 2010

Squating

I need to squat more. This is something I need to get back up. We did some heavy back Squatting today....which I have not done in awhile. It made me realize what I have lost since college:

3 x 5
Warm up

325# x 5
345# x 5
345# x 5

Felt heavier then I thought it would. I am going to try to do heavy back squats at least once every week or two. After this we had a fun little Couplet:

AMRAP 10 Min:

7 Hang Squat Clean 95#
10 Push ups (hand release at the bottom)

11 Rds + 3 Push ups

Immediately after the 10 min mark we ran a 800M sprint (had no idea this was coming....think my time was 2:42). The run was nice to get you to forget about how much the push ups sucked! And that they did. The class was large as well and everyone did awesome.

Last but not least i forgot to do burpees last night.....oh no!!! I told myself i would restart the challenge, but I am just going to double up today. After class I did 50:

Day 6:
2:21 (I was beat and took my time)

Tonight I will do more!!

Deadlifted when i got home:

135# x 15
225# x 12

30 DL 275# for time:

2:42

I was sore and this felt rough!

Day 7:
2:01

NU

Sunday, November 21, 2010

Regional WOD

There has been a Regional WOD I have been eyeing since I saw its inception in May of 10'. The problem was I could not actually do this WOD at that point in my training. Well....the day came where it was time to try it out, knowing I can complete it and was hoping for a good time. Before doing this WOD.....I ran some intervals:

4 x 200M (1- :30; 2- :29; 3- :29; 4- :29)
1 x 400M (1:27)

Then the WOD I talked about earlier:

Central East Regional WOD# 1:

5-4-3-2-1
Bear Complex 115#
MU's

My Time:
4:43 (best time was 3:34! Found this out after I completed it)

This WOD was tough and I failed a few MU's which really hurt me. I will keep working to get better and decrease that time. After I this WOD I did 3 Rds front Main Site a couple days ago:

3 Rds

5 HSPU
10 DL 185#
10 C2B
20 DU's

My Time:
3:41

I was not feeling it at this point and decided 3 Rds was a smart idea instead of pushing myself and possibly getting hurt. Tomorrow should be a good day!
NU

Saturday, November 20, 2010

AirForce

Again.....the day started great and turned into frustration for me. I got up early and to the gym at 7:30 before the 9:00AM class to hit up the Again Faster WOD again and then do some extra work. I started the workout and went unbroken in to Rd 3 until I dropped the bar at thruster number 5 in that Rd. I looked at the clock......2:28....and I wanted to rest......I had a decision to make.....keep going and kill myself.....maybe not getting a better time.....or.......walk away from the Oly bar....to the camera.....turn off the camera.....and then delete the tape.....erasing all memory and evidence of the situation. I chose number 2. I did not erase the tape though.

After this I got mad. Why did I quit....what did I do that for....I did not get better by doing that. Then.....I thought why am I putting pressure on myself for a contest that should be fun. Then I talked myself down and realized that I just need to work on improving and continue having fun doing each workout once and then rooting on everyone else.....not always trying to get a better time by finding a easier way of doing something.....instead get better....and try down the road with hard work. After this revelation I decided to do some work:

Central East Regional Final WOD (minus the sled pull)

3Rds

9 Snatch 135#
18 C2B pull ups

My Time:
6:44

Then 3Rep Max Hang Clean:

135 x 3
165 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 1 (dropped the bar after 1)

After this I did:

Tabata Box Jumps:

14 (16-16-14-14-14-14-14-14)

The 9:00AM class cam in and we did the AirForce WOD. It went well.....but i think it hurt more then they and I expected it would. The class looked in pretty bad shape and I decided to end it with this. I was planning to have them run 400M sprints after....out of the question! once they finished I HAD to give it a go.

AirForce

20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front Squat

Before the workout starts and every minute there after you do 4 burpees on the minute until all the work is complete.

My Time:
4:22

Fun workout and last time I did that my time was 7:14....so I was happy with my time but know I can get sub 4 next time. Other then that the day turned out well and my frustration was left in the WODs.

Day 5
1:43

NU

Friday, November 19, 2010

Day 4

50 Burpees

My Time
1:41

Then.......Put together Wine rack and new island in the kitchen:

My Time:

Not sure but...........around 1.5 hours!

Thursday, November 18, 2010

Hellen

I had talked about it for awhile but had not got to it yet. Hellen! I have only done this workout once and when I did my KB Swings I did them Russian style. This time I was going to go all the way up....American Style.

After the 5:30 AM class....which went very well by the way. Great job to the morning Crossfitters! I almost did not want to do Hellen when the class ended. I have been wanting to work on my running but for some reason never find time.....but finally I hit it:

Hellen
3 Rds

400M Run
21 KB Swings 1.5 Pood
12 Pull ups

My Time
7:43 (7:34 PR with Russian Swings)

Glad I did this with American style swings......it made this feel like the name makes you thing. It was rough. I almost wanted to be done for the day. Decided to do the end of the morning class workout after:

Max Back Squat 135# in 3 Minutes

54

This was harder then I thought, I will have to use this type of training more. It was rough...AGAIN. I started to think about being done.....again.....and then thought my 50 day burpee challenge! Oh no!!!! Might as well:

50 Burpees

My Time
1:46

SUCKED!

NU

Wednesday, November 17, 2010

Random WODS (DAY 2)

I walked in to the gym today with no clue about what to do. So......this is where I started. I took my handy dandy note pad (in my phone) and found a WOD...decided to do it:

30 - 20 -10
Wall Balls 20# / 10ft
Hang Clean 95#

My time:
4:06

Then I did a WOD I saw OPT post;

3 MU's every minute for 10 Minutes:

Went unbroken and on the 10th Rd I decided to go for Max reps. 4 reps (failed on 5)

Then I wanted to work on OHS. I tried 185# for 15 reps and failed on 15 the last time I tried. I decided I was not going to fail and did it today:

185# x 15 reps (175.5# BW)
YOU TUBE VID

Main site at the 10 Am class:

20 Minute AMRAP: :30 holds

HSPU
Air Squat
L-Sit
Chin Over Bar

5 Rds + :14 L- sit

This WOD sucked and was a nice change of pace. I am now NOT a fan of any type of hold....especially when your abs are already sore! Next we were thrown to do:

500 M Row

1:30:02

This wrecked me and my glutes were killing me. May do some more stuff tonight. This was a nice playing around day!

Did some Deadlifting at home:

275# x 5
295# x 5
325# x 4
345# x 3
365# x 3 x 5 Sets

Back is officially tight.

DAY 2
1:38 (tied PR)

NU

Tuesday, November 16, 2010

50+ Burpees for 50 days

I was sitting around today......when I was at the gym I felt it would be smart to rest again, my body is tired........as I was sitting around I thought about how much Burpees help my lungs. So........why not start doing 50 Burpees a night. With that being said, I thought that 50 Burpees for 50 Days would be great!

That makes today:

Day 1
50 Burpees

My Time:
1:44

I am wanting to see how my times work out. Currently my PR is 1:38. Burpees do not effect me on a day to day basis so it should not hinder my high volume training days and my rest days.

After class today I rowed 1000 M:

3:54

I rowed pretty comfortably. I have not timed myself so I will also be doing this more and pushing myself. After the Row I did:

5 x 10 GHD

No time here but just wanted to get some GHD's in without killing myself. I DISLIKE these more then any other movement! Other then that I am excited about the Burpees.
______________

Yesterday i went to the gym in the afternoon and did Death By Clean and Jerk until I finished 9 Minutes. I worked on heavy Clean & Jerks after that:

205# x 1
225# x 1
235# x 1
245# x 1
255# x 1
265# x 1
275# x 1
285# x 1 (FAILED)

Felt good, but I really wanted 285#.....NEXT TIME!

NU



Monday, November 15, 2010

Busy Busy Busy

Just got back from Indianapolis last night and from visiting great friends and an awesome Box....Crossfit Indy North. I was unable to post last night and will probably be posting again later today so I will make this short. Did two WODs at the box:

Blake

100 Ft Walking Lunge 45# Plate OverHead
30 Box Jumps 24'
20 Wall Balls 20#
10 HSPU

My Time:
13:27

then about 2 hours later:

The Seven

7 HSPU
7 Thrusters 135#
7 K2E
7 Deadlift 245#
7 Burpees
7 KB Swings 70#
7 C2B Pull Ups

22:25

Did some DLing after the WODS but nothing structured.

Awesome WODs and a great day. Look forward to visiting again.

NU

Saturday, November 13, 2010

Snatch PR

Today was my day to hit the 2nd Again Faster WOD in the 3 part WOD Challenge they are having. I got up early this morning to get to the gym and hit up the WOD:

5 Rds

15 SDHP
15 Thrusters

My Time:
5:15

http://www.youtube.com/watch?v=w95-xuh45TI
YOU TUBE VIDEO

I was excited about my time, but hope to do it again soon and beat this time. It then decided to go for a snatch PR:

185# x 1
205# x 1
210# x 1 (PR)
215# x 1 (PR)
220# x 1 (FAILED)

http://www.youtube.com/watch?v=oQ4nSq_TJZg
SNATCH YOU TUBE VIDEO

I was so excited after the PR. I have been wanting to do this for awhile and it felt great.....and I know I can do more. Excited for Indy

Friday, November 12, 2010

Running with Nancy

I was ready this morning and new what was coming. Nancy.........5Rds: 400M Run - 15 OHS 95#. This workout I have done a few times but never with the right distance on the run. I normally run a little farther then 400M. Today was the day for a PR. my old PR was 12:12. We warmed up today with a strength aspect:

3-3-3-3-3 Power Clean Max 1:30 per Rd

245#

I used 245# the whole time and we had a clock that aloud 1:30 to complete each Rd of 3 reps. I was happy because I finished with no failed reps. next time I will increase my weight to between 250# and 255#. After the Strength we jumped into Nancy:

5 Rds:

400M Run
15 OHS 95#

My Time:
11:08 (PR)

Always very happy to PR. I did have a hick up. After about :20 into the first run I realized my shoes were not on tight. As soon as I finished I had to tie my shoes and double knot them. This, I believe, cost me my sub 11 minute time. So.....I know there is room for improvement. I had to jet out after the WOD but was very excited.

On a side note, I am excited for our trip to Indy and see all of our friends and also workout at Crossfitindynorth. You can check out there blog at crossfitsouthbend.com.
__________

Tonight when I got home I decided to do Burpees.....50....or....100? I left it up to Chels.....I know I said on here that next time I do 50 it would be a PR (1:38 or less). Well, Chels decided that I do 50 and then when I get there she will tell me the time and then I go from there....so maybe 100.

I hit 50 and she said.....1:43.......I stopped looked at her and she said......are you done.......I say "YES". I thought no PR but I held some in just in case I was going to keep going. I then told myself next time is 100. 50 is to easy now and I still have plenty left after I am done. I need to push myself and go for under 4:00!!

NU

Thursday, November 11, 2010

Front Squat PR!

Today I got to the gym for our 5:30 class not feeling to hot. I was thinking I was not going to do to well in the WODs I had planned. The first one I hit right after coaching the class and it was rough:

4 Rds

20 SDHP 95#
15 burpees
10 Toes 2 Bar

My Time
9:44

This one felt like it took me an hour and I took super long rests. It made me get down on myself. Then I had a personal training session which went awesome! After that I hit the next WOD:

6 Min AMRAP:

10 Thrusters 95#
40 DU's

5 Rds + 5 Thrusters

5 minute rest

Max Thrusters 95#
23 (could have kept going but I wanted to go without a rest and this is when I felt I needed one)

After the WOD I loaded up the bar for some Heavy Front Squats:

225 x 3
275 x 2
295 x 1
315 x 1 (PR)
335 x 1 (FAILED)

I am not sure why I jumped from 315# to 335#....guess I was ambitious. Old PR was 305#. I was not able to get up from the bottom position, but I know I will get that soon.

Right before I left the gym I jumped on the rings for a set of Max MU's. I got 6, I was shooting for 8 but I was tired! Next time!

NU

Wednesday, November 10, 2010

Completely Off

Well......I did it......Completely off........not even a push up! I cannot believe I am excited about this, but I am! The only problem is my knee hurts. Why you ask? I have no idea......I did nothing all day! I am hoping for a quick recovery or bad weather....they say joints can hurt when weather is coming.....because I have a big day ahead of me tomorrow! Going to get better....

NU




Tuesday, November 9, 2010

DL / OHS Again!!!!!!!

Well, I was wrecked from the last 2 days......but still had to do it again. I hoped for the best but planned for the worst. Here we go. I have done this workout 3 times now:

21 - 15 - 9
Deadlift 225#
OHS 135#

1st time:
5:55

2nd time:
5:10

and then today:
6:14

I wanted to get in the 4's.......that didn't happen. I will say I felt that if I would have been fresh (which I never am) I would have done better.....we all say that though, especially me! I am planning on giving it the ol' go around again on Thursday. I will be hitting some burpees tonight and then taking tomorrow off. Thursday morning will be this WOD to go for 4 minutes. That is the last day you will have to hear about this WOD because they will be changing the WOD on the Again Faster site. Afterwards i decided to call it a day.....my back hurt and I was upset (send ice cream for my Sunday cheat day to feel sorry for myself). I will be trying to loosen up to be ready for my attack on DL/OHS.

As far as coaching went this morning. It was great! I love everyone in the box and I love that they push to get better....especially in tough WODs. Great job Crossfit South Bend!
____________

When I got home I decided to do Yoga instead of Burpees.  Felt so good......has been awhile since I did a whole Yoga routine.  Looking forward to tomorrows off day!  If I say I look forward to it I may not do anything.

NU

Monday, November 8, 2010

The Chief

The great thing about Crossfit is you never know what to expect......until the WOD is posted. Well........sometimes that does not even hold true. I saw the Main Site WOD last night and was excited. You WOD looked awesome and I wanted to get a good time.

I walked in the Box and stated my excitement....."Main Site looks Awesome today!" Brandon......looked at me and said ya.......that's all. Then about 2 minutes late he said we are doing the Chief.....what.....why.....how.....Main Site is awesome. At that point it did not matter. We started rowing 1oooM and then Max Box jumps:

55.5 inches

Then we got into the Chief:

5 Rds:
3 Min AMRAP (1 minute rest between Rds)

3 Power Clean 155# (135# RX'd)
6 Push ups
9 Air Squats

6 Rds every AMRAP period

Total: 30 Rds

This workout was good and tougher then it looked....like all Crossfit WODs. I was happy to maintain the same pace of 6 Rds throughout though. I plan to go back to the box this afternoon to do the Main Site WOD.
__________

Went back to the box in the afternoon and brought the baby for another WOD. Main Site this time:

3 Rds

30 KB Swings 1.5 Pood
25 Wall Balls 20# 10ft
20 Pull ups

My Time
9:18

Wished it would have been better......but, isn't that a reoccurring theme. Room for improvement.
NU

Sunday, November 7, 2010

Barbara

Well......if finally came time for Barbara, I would say I have attempted her numerous times always ending early.  She is just not a WOD I am fond of.  But today Chelssie and I embarked on the journey to Barbara.  If it wasn't for her doing it along with me, who knows what would have happened.

Before Barbara I wanted to try a WOD from the Mid Atlantic Hopper Challenge going on this weekend in Balimore.  I signed up for it but was to late to get in.  They had a select amount of people so by the time I signed up I was placed on the waiting list....never to get off.  One of the WODs was:

3 Min AMRAP 225# Back Squat

44

I got 44, the top amount was 55.  not really my wheelhouse but I will take it and learn from it.  Next came Barbara:

5 Rds (3 minute rest between time, add all time together for final time0

20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats

27:28

Next came another WOD from the Hopper.....very sort but good:

500M Row
44 DU's

2:15

I am not sure what the times were for the competition but I will try to find out soon to see where I stood.  Other then that it was my cheat day and I had a huge milk shake!  Got the garage cleaned out and leaves raked and spent time with the beautiful family!  I have the life!

NU

Saturday, November 6, 2010

Lumberjack

Lumberjack:

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2
pood)
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

21:29

Went to Crossfit CrownPoint and did this workout from the Main Site. After I worked on Clean and Jerks:

Got 270#
Failed 275#

Good day.

NU

Friday, November 5, 2010

Running

I used to run a lot once I graduated from college.....but.....since Crossfit.....that has taken a back seat.

Today I woke up earl and bypassed the gym for my running shoes. I ran about 4 miles today which took me 32:33. Felt very good to be out running. Need to get out and do this some more. I ran to my spot that I will using as a bench mark. I plan to be at about 28 minutes in a few months.

After my run I did some quick Yoga. Unfortunately I was limited on time because I had to be at work early in the morn.

That night: I got home from work and hung out for awhile until I jumped off the couch to do 100 burpees.....which turned into 50 by the time I got there because my quads caught fire. Yesterday did a number on them.

My Time:

1:46

Not bad.....next time I will have to PR.

Tomorrow should be a fun day traveling out to visit my dad and visiting Crossfit Crown Point to do a WOD at their gym.

NU

Thursday, November 4, 2010

Deadlift OHS....Again.....and soon Again

So.....I found out that about a week after I did the Deadlift OHS WOD that they had it as a competition WOD on Again Faster. So here I go again. I coached a class and then immediately jumped into it hoping to beat my past time of 5:55. The WOD:

21 - 15 - 9
Deadlift 225#
OHS 135#

My Time:
5:10 (PR by :45 Seconds)

I was pumped about my time.....the only problem is I just found out another guy beat my time with a 4:02......SWEET....not really. I have to have the lowest total time over 3 workouts in order to win....and over a minute deficit does not help. I am planning on doing it again to beat my time...I have until 11/11 to do that, so I am planning for next Tuesday to do that. The youtube.com:

http://www.youtube.com/watch?v=dqGLdQL_5PM

After the WOD I trained a client and then did some Presses. I did Max 3 rep Shoulder Press, then Max 3 rep Push Press, and then Max 1 rep Push Jerk. Did quite a bit of sets but ended

Shoulder Press: 165# x 3(Failed on 2nd rep of 175#)
Push Press: 215# x 3(Failed on 1st rep at 225#)
Push Jerk: 295# x 1 (Failed 305# twice)

First time doing Max weight with Presses. Now I have a base and need to improve. I then threw in another WOD:

10/20 - 8/30 - 6/40 - 4/50 - 2/60

Front Squat
DU's

My Time:
5:18

Front squat is the first number and then DU are the 2nd. The DU's really got me in the last reps. I finished in:

Immediately after 3 Rep Max Clean and Jerk within 5 Minutes of the WOD:

245# / 255# / 255#

I was happy with my C&J as well, 255# was my goal. Then I had one more thing up my sleeve.....Tabata KB 1.5 Swings:

9 (10 was the highest I got for the first 3 Rds)

Then off to work. Overall I was happy and felt very productive! Getting better!

NU





I was ok with the time but know I need work on my DU's.

Wednesday, November 3, 2010

Smart Rest

I realized this morning as I was waking up to go to the gym that I need to be smarter....not just in how I train but how I rest. Sometimes I need time off to think and to completely rest. I decided to get back in bed. I did absolutely nothing yesterday and was going to hit it hard today.......until I decided another Active day off is not a bad idea and then I could hit 3 WOD's tomorrow.

I understand that I have awhile until Sectionals and need to keep my body healthy until then. As I get close I will not have this rest time because I will work through it.

I popped onto the AgainFaster.com site to see what the new WOD for the week was:

21-15-9

Deadlift 225# / OHS 135#

I just did this one last week and will be doing it again tomorrow. I am hoping to beat my last time and submit a video. We will find out early in the morning.

I have to then figure out my strength work and what I will be doing for my other WOD's. Cannot wait to hit it hard again tomorrow.....I will admit I did something this morning:

5 Rds Max Reps 95# Hang clean (1 Minute rest between sets)

1) 32
2) 15
3) 14
4) 13
5) 13

Then:

100 Air Squats for time

2:18

After I got to 50 (flying I might add) my quads caught fire and I could barely string them together. Tough and will have to do better down the road when I do this.

NU

Tuesday, November 2, 2010

Schedule

4:30am - Wake up

5:30am - Coach Crossfit class

6:30am - Head to Ft Wayne for Training

1:00pm - Leave Ft Wayne to Work

2:45pm - Arrive at work

6:00pm - Leave work

6:30pm - get home, wife goes to girls book night and I get to hang with Jades.

No WOD today.....but it was awesome hanging with the babe so I am not upset....excited for the morning and what is to come, planning for a good night sleep!

Love my girls!

NU