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Question or Comments e-mail me at:

nickurankar@gmail.com

Thursday, September 30, 2010

Maybe Not

So.....I woke up and decided I needed the day off mentally, not so much physically. As the day went on I realized I wanted to do something when I got home.....why not 10 Rds: 15 DL 135# - 15 Push ups from the main Crossfit site.

I came home and started....and then stopped after two Rds! "I do not want to do this".....so i didn't. I then said "I'll power clean".....then I stopped. Re-ocurring theme. I walked upstairs disgusted. I felt like a blob. I did not want to do anything. Until......

Ah hah! Death by HSPU....that won't last long. And believe it or not.....I finished it.....because I couldn't do anymore. See I had the smarts to do a workout that I could stop when I could do no more. The workout is just like Death by Clean and Jerk. You do 1 rep every minute adding a rep until you can no longer complete the amount of rep in that minute.

I finished:

11 Rds + 11.

I am hoping tomorrow I feel more like pushing myself. I really want to do the main site WODs that have popped up recently. We will see tomorrow morning. I will be up and at it early! I will get better!

NU

Wednesday, September 29, 2010

All for a dog....and I do not Care!

So......after everything today.....I decided to take a half day at work and spend time with the wife and baby. It was great. I told myself I was going to relax and take the day off. Sparty would not like that! He would want to RUN.....RUN....and RUN!
I was sent a challenge by The Lion to beat him in a few WODs, one had a lot of running and new it was perfect for Sparty. He told me if I beat his scores I could name this WOD. Well, I had a goal to do this WOD and name it Sparticus (it is unofficially Sparticus because I need the ok from him first).
Chels and I decided to make it a ritual every 9/29 to do this WOD in his honor. It was KILLER. After starting I thought there was no way that I would finish, let alone beat his time. As i got going I got better and ultimately finished with a score of 254 (The Lion got 234)

WOD:

AMRAP 30 Min (Each Rd is 5 Min with no rest between).
Each 5 Min Rd starts with an 800M Run, then with the remaining 5 min you complete AMRAP (As Many Reps/Rds As Possible) for the exercise listed in that Rd.
Rd 1 Chest 2 Bar Pull ups
Rd 2 HSPU (don't know how you got 50!)
Rd 3 Thrusters w Oly Bar (45#)
Rd 4 SDHP w Oly bar
Rd 5 Box Jumps 20'
Rd 6 Burpees

Total 254 (score for each Rd listed up top)

Sparty would be happy and I will continue to do this whenever I feel the need. Thanks Steve (The Lion) for this WOD! It helped me and my wife.....she did it to but instead just ran 3 miles because she figured it would be a constant run anyway. She wants to do it with me until she can eventually get a couple of reps in. I know she will! This was a worthy WOD and felt like a train smashed me a few times.

NU

SPARTICUS

Have you ever had a friend who saved your life?....I have one!

Have you ever had a friend who was never...and I mean never mad at you?....I have one!

Have you ever had a friend who jumped for joy at the sight of you....I have one!

Have you ever had a friend who was up for anything, even when you knew they would not have fun?....I have one!

When in life have you ever had someone who meant so much to you and you to him....get ripped from you in a matter of moments?....I have!

My best friend, outside of my wife, passed away last night. Sparticus, a five year old boxer. Someone who did not have a mean bone in his body....yet would do anything to protect the ones he cared for.

This showed true when he jumped in front of an Irish Wolfhound who was in the midst of attacking me. The dog jumped at me (and sparty, over a hundred pounds smaller stopped him in mid air.) He ended with multiple stitches and a new bad attitude for big dogs.....but still had me because of his heroism. Unfortunately, i could not be that hero for him today....even though I wish I could have.

He developed Bloat over the night, where his stomach fills with air because it gets knotted up (I believe this is what happened in "Marley and Me"). At 2:00 AM I went down to check on him because my wife heard him crying. Within a half hour he was at the vet. The vet said it would be best to put him down because he was in a lot of pain, it was getting worse, and it seemed that his stomach was dieing....he would probably not make it through a surgery.

My wife was histerical and at 3:00 AM the vet asked if we wanted him creamated or if we wanted to bring his body home.....

WHAT!!!!! He is the healthiest dog I know! He's Super Dog! he's my bud! he has a family! he's my dog! Not him! Why him! It's a joke! He was fine hours ago! How could this happen! who will I run with! I wish I would have ran more with him! I love him!.....

And just after 3:00 AM he was laid to rest. Nothing could be done which is what hurts the most.

They say you learn from death. About what is important in life and how fast things can be taken away. I always heard it and can honestly say understood it and believed I lived by it....he showed me there is always room for improvement and things change slowly. So you may feel you are living a certain way when you actually, used to live that way but slowly changed a different direction. I appologize to him for that.

He has impacted me more then just a best friend and a great dog to my family and myself. He leaves us with a missing piece of our family....never to be replaced! And ultimately there was a plan for his life just like there is one for me. He has made my life better...without him...it would not be as good as it is. I hope everyone has a friend like my fiend. You to could only be so lucky! 5 years is a lot of memories, and a lot of time....I only wish there was more time.

I know this will only make me stronger and a better person to the people and animals around me. Take care of your friends, hold the ones you love, and be greatful and thankful for those who are always thankful for you! NEVER take for granted a second, even in the moments when you wish you were dead....because you could be!

I have one request, Sparticus loved to run....and there is a workout I would love to get named after him:

30 Min AMRAP:

Rnd 1-800m Run, Chest To Bar Pull ups
Rnd 2-800m Run, HSPU
Rnd 3-800m Run, Thrusters (Bar)
Rnd 4-800m Run, SDHP (Bar)
Rnd 5-800m Run, Box Jumps
Rnd 6-800m Run, BURPEES

I am going to do this workout as soon as I can in his memory. Working out is something I am passionate about and he was passionate about running with me, always up for it! I love him! Thank you for everything you gave to me, you were a blessing in my life!!!!

R.I.P. Sparticus Maximus Riggs



NU

Tuesday, September 28, 2010

Deadlifts.....Not me.....My Wife!!!!

Last night before bed my wife wanted to show me how she could back squat 115# 20 times!!! I could not believe she had done it earlier that day. I went in the basement and racked the weight on her back she did 10 pretty easilly and then dropped the weight. That in itself was impressive since she had been back squatting a lot earlier. I cannot believe how much she has pushed herself these last two months, she amazes me every day!!..........Then the tides turned.

She wanted to deadlift and asked what I thought she could do. I put on 115# and she did it again easily. I then wanted to up the weight but not tell her what it was. The most she has done was 135# and that was a while ago with a big struggle involved. So.....I put on 145# ans she pulled it like nothing!!!

Next....165#....again pulled it nicely.....then....185#...a beast of a weight I must say. She pulled hard and got it off the ground but not enough to finish the lift. Great try though and unbelievable to hit 165#!!!!

I never would have thought the day would come when MY wife would attempt 185# DL! Awesome!

Well, lets just say this inspired me. I had to do another WOD:

3 Rds

15 Hang Clean 135#
15 burpees

3:57

Last time I did this wod I got 5:00. So I was happy with the improvement but know I can go faster.

This morning I was in the gym at 8:30 ready to workout with Brandon. We do not get to do this often but we are going to hope to do it a few times a week. We started with 5 rep Max Deadlift:

5 x 365# (Brandon got 5 X 375# - even though he can do more)

Next we did the Crossfit Football WOD:

5 Rds

1 Shoulder Press 135#
1 Strict Pull up
1 Shoulder Press 135#
3 Strict Pull ups
1 Shoulder Press 135#
5 Strict Pull ups

5:53

i am not used to doing press...I normally push press or Split Jerk so this showed I need to work on my strength on this movement. I started with 145# but had to drop the weight.
Then I decided i wanted to do Filthy Fifty. I had been challenged and wanted to do it even though it would be my first time. I talked Brandon into doing it with me:

50 Box Jumps 24'
50 Jumping Pull ups
50 KB swings 1 Pood
50 Lunges
50 Knees to Elbows
50 Push Press Oly bar
50 GHD Back Extensions
50 Wall Balls 20#
50 burpees
50 Double Unders

18:20 (Brandon 18:09...we will have to do this one again)

My goal was to beat 17:22, but this WOD wrecked me. I felt like I was moving in slow motion and definately need to do more of these. Also, being as fatigued as I was the Double Unders were hard to string together. I really need to start working on my weaknesses when I am fatigued. I NEED to get better, and the only way is to do the things I am not good at and get good at them. I will concentrate on this!

Deadlifting tonight.

NU

Monday, September 27, 2010

Finally.....Death by Clean and Jerk

Some picks from FGB:




















I have been saying for about a month now that I want to do death by clean and jerk, not because I thought I would do good....but because Mikko Salo has a PR of 14 Rds which is sick. Might as well explain what it is:

Using 135# to clean and jerk

1 min - 1 rep
2 min - 2 reps
3 min - 3 reps
4 min - 4 reps
5 min - 5 reps
etc....

I will go into this more later.

When I woke up I was actually slept in a little to long and ran out at 5:25AM to get to the box at 5:30AM...and the box is 15 minutes away. Lets just say I was late. But, I was smooth and came in tying my shoe acting like a casual bystander waiting until everyone was done warming up on the rowers. When they got off we started into the strength portion:

20 Rep Max Back Squat - warmed up and then did:

225# for 20

I have done 225# for that many reps but never unbroken, going unbroken really does a number on the quads. After this we did an interesting WOD:

5 Rds

5 185# Hang Clean
3 over the box jumps 20' (line up three boxes and jump over 1 by one without stopping)
50M sprint

3:59

Right after you finished the boxes you go directly to the sprint and then sprint back. It was good because Brett in the box helped push me. Thanks Brett!
Then came the fun, and it happened randomly. I took off the 25# on each side and realized....."I have 135# on the bar, that is what it is for Death by Clean and Jerk....I should do it" I looked at the running clock and started. Things felt good initially but when I finished 7 Rds I knew it was goign to get to be bad. I wanted to hit 10 because I almost quit at 9 until I realized that 10 would be so much sweeter. I ended with:

10 Rds + 7

Rough....I had never actually done it before and it was harder then I thought, and I was more gassed then I thought I would be. I will have to keep that in my back pocket for a possible new PR down the road.

NU

Sunday, September 26, 2010

Sprints w/ Yoga

Took another active rest day. I am trying to get my body fully healed for some good WODs this week. My interval sprints:

1 x 400M - 1:15
5 X 200M - no times
1 x 300M - 1 min

Then, when I got home I did Yoga. I love how this makes you feel when you are done. And I know my hamstrings will be sore in the morning because they always are after yoga.

The sprints I am working on building myself up. I used to be a sprinter and am not used to full go sprints. The 400M I am getting better at going hard but it will take time to get back into sprint mode, which I think will ultimately help my WODs. I will also start doing some 20 - 40 x 60M - 100M sprints. These always kill me going :20 and :20 rest. This is the times I use with the 100M sprints....the shorter sprints I bring the time down but keep the rest the same. Still not sure what I am going to do before or after the WOD in the box. I think I will do another 20 MU's when I get there and strength work, but I will need something for that night. Something with burpees, but no mile involved.....yet!

NU

Saturday, September 25, 2010

FGB5

Today was an awesome day for Crossfit. FGB a workout that I just did for the first time last week and got a score of 392. In preperation for today....which was FGB5. We raised money for the Wounded Warrior Project and came together with Crossfit Michiana. I love workout with new people. It is always fun to do.

I had a goal going in to get 420 or better. I was not sure how realistic that was....but I knew I needed a stretch goal. I had everything planned out in my head and was ready to perform (knowing full well that it would be thrown out the window after 3-2-1-GO! We did have to switch up the exercises though because we had so many people. My set up was:

3 RDs

Box Jump 20'
Wall ball 20#
Row (calories)
Push Press 75#
SDHP 75#
1 minute rest

I went all out and got:

428

The score is the total number of reps you perform for all the exercises.

I also want to give a shoutout to The Lion who did Filthy Fifty (which is next on the agenda for this week) in 16:24!!! Sick is all I have to say. I have never done it but i do not see that coming on my first try. Congrats!

When I got home I did some Deadlifting:

Warm up to 325#

3 x 2 325#
3 x 2 345#
1 x 1 395# (failed)
1 x 1 375#

Then Max reps with 225# (grip started failing)

16

Going to do some Yoga and running tomorrow. We will see if any WOD's come out of the Hopper for me. I am working to get better. And have open ears for workouts, diet, challenges, and programming to help my self improve! Good Luck!

NU

Friday, September 24, 2010

Active Rest

Told myself yesterday I was going to do Hang Clean when I got home.....Until I saw they were on the menu for today. I also told myself and Brandon (owner of Crossfit South Bend) that I would not be in to save myself for FGB (plus I needed a day off) ....of course that did not happen. I held off on the cleans and went in this morning. I am still not sure if it was smart on my part because I truly need a day off, which will not come for awhile now. In the Box we did:

15 Minutes of 2 reps every minute 75 - 80% of Max Power Cleans.

Used 185# (should have used around 225#, would have ben rough)

After this went outside and ran sprints

10 x 50M with :30 sec rest between.

Nice easy day but my shoulders are shot from the muscle ups and the cleans did not help. I am hoping to feel better tomorrow to hit my goal of 420 for FGB. I am not sure how realistic it is considering I did the workout for the first time last week but I know I will try!

NU

Thursday, September 23, 2010

Muscle Ups

So I have been working on muscle ups randomly to get better at them during workouts. I was able to get into the box early with Brandon and I new this was something that I wanted to work on....but before that I had to do a WOD at home. The wife and baby left to a friends to do a DVD workout so I had a free half hour. I wanted to hit running and body weight so I did:

400 M
50 Air squats
20 Paralette Push up
400 M
40 Air Squats
20 Paralette Push ups
400 M
30 Air Squats
20 Paralette Push ups
400 M
20 Air Squats
20 Paralette Push ups
400 M
10 Air Squats
20 paralette Push ups

13:34

Workout was good and actually made me more tired then I expected. Hoping to hit a few like this at home a week.

I left for the Box about 10 minutes after this. Got there and did 20 MU's. No time but I think I will be doing 30 for time soon to set a mark at what I need to beat. After that did band pulls and runs with Brandon. Then some OHS's with 185. Shoulders were shot. Great day. Tonight I will do some Power Cleans.

All in the search to get better.

NU

Wednesday, September 22, 2010

I like Chippers....like.....THE DIRTY DOZEN

I have been writing down workouts I want to do like a mad man. Everyone I write I look at it to make sure it will make me uncomfortable and that it will make me better. I knew I had a day off from Crossfit Football (Wed and Sun and OFF days). So, I was contemplating what I would do.....the decision was simple once I jumped on the main site. A chipper! A chipper is a long workout with multiple movements, sometimes high rep, low rep, high weight, low weight.....it is an anything goes workout. Here is what sparked my eye:

For time: THE DIRTY DOZEN

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (12 Ft rope)

I walked in and said..."I am doing the Main Site WOD!" The gym ended up doing it so I guess I didn't need to really emphasis I was doing it. But, I wanted to make sure I got to! This was also a good workout because FGB is this Saturday and instead of doing that workout I was able to do something like it that I could push through the whole way. There were a few hick-ups....I had to really break up the ring dips, knees to elbows, wall balls after the first 15, and the KB swings (used a 70# DB). All in all I was happy......I can do better with lots more work:

12:35

After the WOD I did some snatch work:

3 x 135
3 x 155
2 x 185 (failed on the second one and tried 2 more times with no success)

Working hard to get better....rest of the day will be off and hope to spend quality time with the Family after work!

Last nights Deadlift workout:

3 x 2 325#
3 x 2 345#
1 x 1 375#

Felt lighter and had little rest between sets. The 375# felt very heavy though and my back was still a little sore from last time. Going to continue to do this twice a week, increasing weight and reps when needed.

NU

Tuesday, September 21, 2010

Unsure?

I was unsure all day yesterday what I was going to do today. I was not going to be able to go to the gym because of work and the WOD posted for the football page was one I wanted to do but I did not have KB's. It was 5 Rds 1 minute on 1 minute off. Try to get 30 KB swings with 2 Pood (70#). I decided multiple times what to do and finally when I woke up I decided on the fly.

I took the dog on a 20 minute run and then grabbed my Oly bar and stepped outside. I decided to use 65# and do swings with it. The same workout from the football page. 30 swings and every time you did not get 30 in a minute you had to do 1000 row (or in my case 100 SDHP with 45# (which I still owe Chelssie 2000 M Row (200 SDHP). The workout did not go as planned:

Rd 1 - 25 swings
Rd 2 - 23 swings
Rd 3 - 21 swings
Rd 4 - 23 swings
Rd 5 - 25 Swings

Which ultimately means I have a whole lot of SDHP to do tonight. 700 to be exact!

Geeze....I am hoping to get them done tonight after deadlifting. I am planning to do RDL's and then get at least 6 sets of heavy deads before jumping into those SDHP's. I am just hoping my traps stay in tack for tomorrow mornings WOD at the box. This better make me better!!!

NU

Monday, September 20, 2010

Developing Myself

This morning I woke up with my back still sore from the Deadlifts....which made me excited, "I am getting better when I am sore this long!" This where I will maintain my focus with two days a week of strict deadlift work to increase my back and hopefully maintain constant soreness! (well...maybe not constant, but hopefully some)

When I got to the gym this morning I knew that they had a good WOD on the football site from the night before:

15 Min AMRAP

2 Power Snatch w/ 75% of your max (Max is 200#)
2 Rds
3 Pull ups
6 push ups
9 box jumps 20"
= 1 Rd

Before the WOD our stength work was 3 x 5 Front squat Max effort an 3 x 12 GHD sit ups. Warmed up and then did:

3 x 5 255# (the last set was rough)
3 x 12 GHD

For the WOD I had been talking with Brandon about scaling up and decided this was a good WOD to do that to. I am hoping to add or make every workout harder when possible...some don't need any help! My scaling up was:

15 Min AMRAP

2 Snatch 155# (correct weight)
2 Rds
3 chest over 2nd bar (belly to pull up bar)
6 Ring push ups
9 Box jumps 24'

Finished with - 7 Rds

Immediately after I did a Split Jerk for Max weight. Got 225# but failed on 245# and was to lazy to pick it back up to try again. Weight gets heavy when you are tired.

I need to work on my form for the Jerk because I do not do it enough and normally push press the weight up instead of using a strict jerk.

This WOD was a one good and I was able to maintain a good pace throughout which is what I was hoping with my modifications. I am beginning to love the body weight WODs with some heavy weight thrown in so I can work on constantly moving while fatiguing. Taking the rest of the day off.

NU

Sunday, September 19, 2010

Deadlifts....trying to get to know them better

I say and say it.....over and over....Deadlifts are my worst lift! The reason it is my worst lift is because my max is just over 400#. Not sure exactly because what it is because I have not done it in a long time. I tell everyone how I want to get better at it but I have not had a program to get better. So I made a ten week schedule to use. Last night I warmed up to 325# then did:

3 x 2 325#
3 x 2 345#
1 x 1 375#

Feeling it in the lower back which is exactly what I am wanting. I know I have time to get better and I know it takes time. My goal is 475# by Sectionals, I know that is a long shot but I will work to get it.

Today I decided to do Nancy but after watching the journal about scaling up Wods. They explained it that sometimes we scale people down, why not up? So....I scaled to 115#:

5 Rds
400 M
15 OHS 115#

14:24

This was tough, I almost wanted to stop because I could not go unbroken. But, that is what I need to work to go unbroken with that weight on Nancy.

A couple hours later I ran some sprint intervals:

3 x 400 m
3 x 200 m

Felt good, but definitely want to get faster. I will do intervals 3 times a week as long as the weather holds up. Increasing the amount I run weekly to bi-weekly. I feel I need to get used to running, I may end up putting in air squats or pushups while resting for the next sprint.

I came up with a WOD I want to try for tomorrow if I am not a fan with what comes up on Crossfit Football. The WOD is:

AMRAP 20 Minutes:

10 HSPU
20 Toes 2 Bar
30 KB Swings 55#
40 DU's

This should be good, and if I like the WOD I will pull this out in a couple days. This one should help me with some weaknesses.

NU

Saturday, September 18, 2010

Fun With the Girls!

The nasty Girls, ones that can strike fear in a crossfitter. I know for me they do. So.....I decided why not make a monster Nasty girl. I will call her.........Burfranisagracindy! The monster I now know it as. I went to the gym this morning to attack it after doing some Front Squats working my way up to 245# x 3.

Burfranisagracindy:

10 Burpees
Fran
10 Burpees
Isabel
10 Burpees
Grace
10 Burpees
10 Rds of Cindy
10 Burpees

25:50

My goal was to finish in under 24 minutes (like an idiot I think it should go better then it actually did). I figured I could get Fran, Isabel, and Grace in under 4:00 leaving me 10 minutes to do the rounds of Cindy and :30 seconds for each sets of burpees. After finishing I was initially upset but realized that I was closer then i thought.
I had made a bet with my wife that if I did not do it under 24:00 I had to Row 2000k immediately after. Lets just say that didnt happen....i uh...had to be somewhere after I finished! HAHA...

This workout helped me realize I need to examine my training and really push myself past the norm. I want to get better and be great at Crossfit, and I have to do this type of programming. Next up will be Deadlifting tonight (what I feel is my work lift). Wish me luck!

Feeling like I got a little bit better today!!! Always a good thing.

Friday, September 17, 2010

A great PLAN...that somehow changes

I went to bed last night having the perfect plan in place for what I wanted to do for my workout since I was not going to the Box because my wife would go instead while I stayed home with Jada.

The plan was to do an AMRAP for 20 Minutes:

10 Burpies
5 HSPU
5 DL 245#
15 Air Squats

But......I woke up feeling wrecked....(do not know why since I had the day off????) Looked at what I had down and thought....the yoga made my hamstrings tight so I do not think dl's are a good idea...ill do those tomorrow...then I saw 10 burpees and thought that is a lot! So i modified it. Instead I did this:

AMRAP 10 Minutes

5 Burpies
5 Paralette HSPU
15 Air Squats

Finished w/ 7 Rds + 3 Air Squats....had to end up breaking up the Paralette HSPU into singles as I got farther in. Thought it would be better to do a short Body weight metcon becasue tomorrow I am going to kill my body.

And the workout that will do this to me is....dun dun dun....

10 Burpees
Fran (21-15-9: Thrusters 95# - Pull ups)
10 Burpees
Isabel (30 snatches 135#)
10 burpees
Grace (30 Clean and Jerks 135#
10 Burpees
10 Rds Cindy (5 pull ups - 10 push ups - 15 Air squats = 1rd)
10 Burpees

Came up with this two days ago and thought this would be perfect because tomorrow is open gym. I have no expectations except to go with minimal stoppage. This one should help make me better!!!

That is the ultimate goal!

NU

Thursday, September 16, 2010

Much Needed Rest

One of the hardest things for me to do is rest. I always feel that when I rest I get worse.....and I want to get better. Today is a truly needed day of rest. I have been pushing hard and my brain has been turning to find new ways to push myself and enhance my fitness. I did not totally rest though, I did my Yoga DVD, which makes me feel amazing when I finish. Recommend it to everyone...don't do it as much as I need to, but I do stretch every day.

I have made up a few WODs that I hope to be able to use in my training. I am also going to start do a painstorm, or something like a painstorm at least once every two weeks. They should be fun.

A painstorm is a workout designed in the old country (across the Atlantic) that are long and hard WODs. It was made because when people met they did not want to do just FRAN since they all travelled so far, so they made sure to get the most out of their visit.

A simple one to list is 500 Thrusters with the Olympic Bar (45#). Sounds rough but very intriguing to me. This will come up in the near future for me to do I assure you.

Already looking forward to my AM workout tomorrow!

Still trying to get better.....even when I rest!

NU

Wednesday, September 15, 2010

Muscle Ups!!!......AHHHHHHH!!!!!

Well, woke up and went to the box, a normal early morning ready to go. Off day in the box since we are following Crossfit Football so the WOD was supposed to be "easy" (hard to imagine for Crossfit).

9 Hang Clean 185#
15 Toes 2 Bar
6 Hang Clean
15 Toes 2 BAr
3 Hang Clean
15 Toes 2 Bar

Well I thought why not throw in some things I need work on. I new I needed to get used to GHD's in WOD's and doing multiple reps. I also thought I can do muscle ups pretty easily and consecutively but have never used them in a WOD. So.....why not throw them in? Decided to tweak the workout for myself.

9 Hang Clean 185#
15 Toes 2 Bar
15 GHD Sit Ups
3 MU's

6 Hang Clean
15 Toes 2 Bar
15 GHD Sit Ups
3 MU's

3 Hang Clean
15 Toes 2 Bar
15 GHD Sit Ups
3 MU's

Well......let's just say work needs to be done. This is the first time in a long while that I have failed multiple reps on a workout. After the first round went smooth and I repped the 3 MU's and then on the 2nd rd I failed the 3rd MU (here is where issues started. Not sure how many trys it took but I know I looked at B and said I think I am taking a DNF on this. He said no!, and I was finally able to get it. The 3rd rd was worse and I ended up finishing the workout, but in ugly terms:

15:40

then immediately after a 2 minute rest did 50 burpees

2:26 (this really sucked!!)

Still trying to get better and have a lot of work to do!!!

NU

Tuesday, September 14, 2010

PR

I have been trying for a long time to get a PR in Snatch. Of course I worked and worked and nothing, 195# and thats where I stayed. And I only got that once. So it had been awhile since I tried so I said what the hay. Even though I am still so sore. And you know what....I got 200#. And I know I can do more, so my goal is 225# and I just moved up.

After that I decided to try FGB since we have the fundraiser in 2 weeks and I had never done it. The workout was tough but I was expecting my body to be dead afterwards because of all the horror story (which the reason my body didn't feel this way is because I could have pushed just a little harder, that will be determined to be true or not next time). I wasn't sure what a good number was but told myself I wanted 400 during the fundraiser.

I ended with 392 reps, counting for myself in the box because everyone else was busy. They said there will be judges so hopefully that knocks me up a few points. I was happy with the showing though.

Thought about doing death by Clean and jerk per Mikko Salo, but the wife and baby needed to get home, save that for tomorrow after the WOD. Still trying to get better.

NU

Monday, September 13, 2010

Todays WOD




Here are some picks from the weekend:





Todays WOD was a good one but hard for me because of how sore.

We did Max 20 rep Back squat:

185# (rough because of soreness)

WOD:

AMRAP for 15 Minutes:

5 Ground to Overhead 185#
7 ball slams 20#
9 Pushups (hands off the ground)

5 Rds + 6 slams

Crossfit Fittest in the Region

Well, the competition is over and there ended up being 4 WOD's. It was so much fun! There were 15 Elite Men that competed and all were awesome people. I also wanted to say thank you to Crossfit Crown Point for putting on the event. The first event went well and I got 2nd place overall behind Brandon who is the owner of Crossfit South Bend where I train. I got 9:12 and he got 8:28 just killing the workout which was:

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

Deadlift 225#
KB Swings 1.5 Pood
Chest 2 Bar pullups

The 2nd was one that I felt really good about:

21-15-9

Burpees
Thrusters 95#
Box Jumps 24'
Then Ground to Overhead Max within 5 Minutes for the workout

I finished 1st in 6:48 and Brandon got 2nd place in 8 Minutes something (cant remember exactly, sorry Brandon).

The Ground to Overhead I did 255# which was exactly what I was shooting. I was excited and won that part of the event also.

The 3rd workout was a Max wattage on the rower in 3 rows. This one I got 5th place on with a pull of 614. Not what I would have hoped for but it was my first time and had no idea what to expect.

The final WOD is a hard one to explain:

3 Rds:

There was a 5 Foot wall and you had to throw a 40# sandbag over and then jump over doing this 5 times
sled push that weighed around 165# 100M
then switch a grab a sled weighing around 165# and pull it back 100M
last 15 OHS 95#

I finished 1st in 8:33 (4 Minutes faster then 2nd Place)

I was very excited and won overall, but Brandon was right there the whole time and we really represented the gym going 1st and 2nd place overall. I can't wait for another competition and signed up for one in Baltimore that is Nov. 6th that I am hoping to be able to compete in. We also have decided to have a competititon in the Box in January. Very excited!

Thursday, September 9, 2010

Deadlifts

I have to do deadlifts Saturday and of course, Jason (the owner at Crossfit Roselle) decided to put some Deadlifts in our workout yesterday.

500 M Row
25 Deadlift 225#
50 Double Unders
25 Deadlift 225#

7:03

The workout was hard and the Deadlifts killed my back. Making my decision to take off the next two days easy.

The Strength Wod was AMRAP Body weight OHS. I weighed in at 173# but decided to do 185#. The goal was to get 15. I failed on 15! Sucked.

Next was AMRAP pushups. I got 78. Not bad but I want to get 100, so I have work to do. THen came the Wod which is listed above. Good day but my body will thank me for 2 days off and then be mad again on Saturday when we do some fun WOD's at the competition.

NU

Wednesday, September 8, 2010

3 Days

Just got to Chicago the other day and ended up heading to the Crossfit Box in Roselle. 3 Days left until the COmpetition and I am getting very excited

Yesterday morning the owner set up a workout just for me that was entising, yet I could not go all out without killing myself for the weekend competition. So, I went about 75%. The Strength was:

Power Clean 1-1-1-1-1-1

Did 185# - 225# - 245# - 255# - 265# - 275# (Failed)

Then the WOD:

5 Rds

15 Thrusters 135#
5 Mountain Climbers (5 leg thrusts and then a push up is one)
30 Ab Mat Sit Ups

18:39

__________

Today woke up and went back. I knew that he was going to have something for me again since I told him if he gave me something short I would go all out, and he did not disappoint:

The Strength was OHS Max reps Body weight. Weighed 173# but decided to do 185#

14 Reps (Failed on 15)

Then:

Max Push ups: 78


The WOD:

500 M Row
25 Deadlift 225#
50 DU's
25 Deadlift 225#

7:04

The WOD was rough. My legs were shot after the OHS and the Row that I could not knock out the Deadlifts. They were rough. Then I could not get through the DU's because my arms were so tired. Rough workout and humbled me a lot! Cannot wait to work on Deadlift to get better! Great WOD Jason Rice.

NU

Monday, September 6, 2010

Yesterday and Today

I decided to do #2 WOD for the games. But, before that we did Death by 10's. Which consists of running ten M every minute. Increasing by one run every minute. So you do 1 then 2 and then 3 and so on every minute until you can not make the runs within the minute.

18 RDs PR

Competition WOD:

21-15-9

Burpees
Thrusters 95#
Box Jumps 24'

7:12

This workout again, was like the 1st WOD for the competition....a lot harder in person then on paper. Felt slow and wish I could have done better, but it is all relevant. Hoping to beat that time next Saturday.

Then did Clean and Jerk Max weight within 5 minutes of workout. (This is how it will be for the competition, I did it about 10 minutes after)

225-245-255PR-265PR-275PR-285PR

I was very pumped about these lifts and have them all on tape. But, I am skeptical about the weights. I have a feeling it was 10-20# less then what I have recorded. I am hoping I am wrong but I have a gut feeling. I am going to post 265# as my new PR and not change it until I get 285#.

Today:

Happy Labor Day!!

Got to the gym today and started off with Max Front Squat with Rep scheme 3-3-3-3-3-3.

225#-235#-245#-255#-265#-275#-275#

Never done this before so the 275 is a PR. Then we went into an AMRAP for 15 Minutes.

3 Power Cleans 55% of Max (used 185#)
3 Rds of Cindy (1 Rd is 5 pullups - 10 Push ups - 15 Body squats)

Finished with 4 Rds + 3 Power Cleans.

I did not push very hard but took it easy on the WOD. I think this is the first time since doing Crossfit that I have ever done this. It was nice, I didn't get tired, yet felt I worked out. It is good to do the week of a competition. Can't wait until Saturday's Competition!

Until then, I will keep trying to get better.


NU

Saturday, September 4, 2010

The WOD's.....Finally!

Well, they are posted...WOD #1 and #2:

Fittest in the Region competition 9/11/2010:

WOD #1

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

Deadlift 225#
KB Swings 55#
Pullups


WOD #2

21-15-9

Burpies
Thrusters 95#
Box Jumps 24'

Then within 5 Minutes of finishing Max Groung to Overhead


WOD #3

Will be announced on the day of the competition


I am so excited, these WOD are great and should seperate the field of athletes. I did the 1st WOD this morning:

9:13

Not as fast as I wanted but I also thought it was going to be easier. Not at all! it was very hard and really pushed me. I am going to do WOD #2 tomorrow morning and then try to bring them together by Tuesday. I only wish I new other times that people will do for these WOD's.....what's the fun in that though.

What makes me even more excited is that my wife and daughter will get to watch me compete!

I will do my best.

NU

Thursday, September 2, 2010

Waiting......and more Waiting....

I was waiting after my workout yesterday (which was harder to do then it looked on paper) to write my post on what I did yesterday. Which happened to be:

15-10-5 rep scheme

Hang Snatch 135#
Box Jumps 24"
Pull ups

I finished this in 6:36, rough!

I was holding off on this because I was sent an email about my competition in Crown Point that I would be receiving another email with the WOD's we would be performing on the 1st. So I sat waiting....and waiting....all day and never received the email. So now here I am, the 2nd, no email and figured I could show my frustration. I was hoping to start planning how I would feel (which right now my body is fried) about the workouts and how I would attack them. Not happening.

Well, I decided to then take the day off today and hope I get that email. I did wake up this morning and go for a run at 6:30 am in the rain (ran 17:38), which felt like a warm shower I was running in. I tried talking Chelssie into running in the rain after she woke up but she was not into that since it was coming down more then a sprinkle.

Anyway, hope to see that email!

NU