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Question or Comments e-mail me at:

nickurankar@gmail.com

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


Monday, November 1, 2010

FRAN

Last night I saw the Main Site.....and as normal wanted to do it. Brandon made it tough to do that when he said we would be doing Fran. I did it a few weeks ago and PR'd in 2:28. I was really sore from the deadlifting yesterday and decided I would not go for a PR. I started out slow on my thrusters but as I got to my pull ups on the 15's I realized I was going to go unbroken which I have never done. I sped up and ended up unbroken and PR'ing:

Fran
21-15-9
Thrusters
Pull ups

2:27 (PR)

I am excited I PR's but know next time I will have to go faster since I know now I can go unbroken. Always nice to PR. After Fran I jumped on the rings for the Main Site WOD:

5 Rds (only did 3)

3 MU HSPU's
10 Burpee Pull ups

9:04

Shoulders were shot from Fran and when I was in the HSPU I was not feeling safe so I cut it short. Then I snatched 195# and FAILED at 205#.

Then:

5 Rds 1 minute rest between Rd's

95# snatch

1) 11
2) 10
3) 10
4) 8
5) 7

after:

2 Rds

20 GHD
30 DU's

4:25

good day, played around a lot. Getting better!

NU