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Question or Comments e-mail me at:

nickurankar@gmail.com

Saturday, December 31, 2011

Last WOD of 2011

15 Min AMRAP
6 Hang Squat Cleans 45# DB
8 Push press 45# DB
10 pull ups (Kip/strict)
12 lunges shouldered 45# DB

My score
6 rds + 4 pull ups

I HAD AM AMAZING 2011 AND ONLY LOOK FORWARD TO WHAT 2012 WILL BRING........2012 CROSSFIT GAMES?  WE WILL FIND OUT!!!!!

NU

EMOTM Front Sqauts

I got home from work last night at a decent hour, giving me enough time to play with my daughter...talk with my wife...sit down and eat dinner together...relax...and then get some work in.  I kept the volume down:

EMOTM 12 Min
5 Front Front Squats 225#

I was able to hit every Minute pretty easily.  The only issue was that my back was tight from all the deads and I fatigued there pretty quickly.  After the squats I went up to the living room and hear is what it looked like

Chels decided to take a pic in the middle of Rds.  I was doing:

5 Rds
1 Min 30 KBS 2 POOD as the goal
-Rest 1 min-

My score
30-25-25-25-25

This was the best I have ever felt doing this.  It may be that I am mentally tougher or I am better at KBS.  But I see hitting all 5 Rds coming in the near future!  After this I showered and headed to bed.  Today I am hoping for a GOOD Dumbbell WOD.  Maybe DB's and KB's (Double).  Should be a blast....hopefully I do not chicken out!  Get better, don't chicken out!

NU

Thursday, December 29, 2011

Training with Shefferly

Anthony Shefferly came to the box today and we got some good training in together.  He always gives a little extra push.  We started with the Box WOD:

EMOTM 15 Min
2 Power Cleans
1 Jerk
AS HEAVY AS POSSIBLE

My weight
275#

I did not fail any lift except on minute 14 I failed the 2nd clean and then I did it again within the minute so it still counted.  I did not think I would be able to get through 5 minutes let alone the entire 15 minutes with that weight.  Great WOD.  Next:

5 Rep Deadlift
435 x 4

Failed hitting my 5 rep goal.  Then:

Max Reps @ 405#
7

I was happy with 7 but have a goal of hitting 20!  It is doable and I will get it.  We then jumped into a deadlift WOD....we did a lot of pulling:

8 Min AMRAP
7 Deadlifts 275#
35 DU's

My score
8 Rds + 4 Deads

I thought that I would get around 6 Rds but I was able to move the 275 fairly easy even after all the deads we did.  Finally we finished with some Max reps:

5 Rds
Max Wall Balls
Max rep weighted Pull ups

My scores
Wall Balls: 55-43-41-40-45
Pull Ups: 35# - 44# - 53# - 53# - 53#
Reps     : 9       7        6        5       6

The pull ups were tough and the wall balls are a mental battle.  I have never done that many Rds for unbroken Wall balls before.  I had to jet after this to get my daughter but we later went back to the Box for a nutrition seminar and I rowed some before it started:

1 K ROW
3:36

Not a crazy row just needed to get a row in since I was at the box.  Butt hurt.  Good night!

NU

Wednesday, December 28, 2011

Plymouth "Globo" Gym

I made the test run.....I had stopped in about a week ago to what the people here call "the lifeplex".....building dreams and bodies.   Not sure if that is their catch phrase but it should be.  I went in today with the free day pass they gave me.  Awkward is a good way to explain it and I did not even do a WOD!  First you can see EVERYTHING because of all the mirrors.  I was not planning be down in the workout area because I was wanting to use the facility for the indoor track.  So I went up and ran:

2 Miles (14 Laps)

My time
14:28

I ran the first mile in 7:49...an easy pace and then on my final lap I picked up my pace.  Instead of leaving....even though 2 miles is not much...I headed to 1 of the workout areas.  I turned my bar to face the only wall without mirrors....and instead I faced the pool through the glass windows.....upscale.  I put 185# on the bar:

EMOTM 5 Min
8 Back Squat 185#

I was short on time so I did some squats.  EVERYONE was staring at me.  This was the most un-crossfit thing I could have done and I thought I would fit in....then I realized....I had taken my shirt off, was dripping in sweat, was struggling, constantly looking at the clock, and bent over in the crossfit (hands on the knees position). ........It would have been cool if that was true, but it wasn't!  I will say that by the way they were staring at me I should have been like this.  I never thought I would be uncomfortable in a gym let alone looking at myself in a full size mirror that seemed to be everywhere you looked.  I am fighting with myself as to whether I should sign up or not.  I will make a decision soon....I mean, they do have nice showers and couches in the locker room!  Selling point! 

Tomorrow I have the day off and Anthony Schefferly is planning to head up to train some which should be a good push for me.

Tuesday, December 27, 2011

Tin Man & Main Site

I had wanted to do the WOD "Tin Man" for awhile after seeing Rich Froning do it.  Tougher then I thought it would be.....let's just say he crushed my time!

Tin Man
5 Rds
5 Power Cleans 205#
5 Bench Press 205#

My time
4:36

I want to say you do this WOD at body weight but he scaled up 10#'s and I decided to use the same weight he did so I went with 205.  He did it in 2:36 right before the games...he beat me.  I liked it though, power output WOD.  After this I did:

EMOTM 5 Min
5 MU's

I wanted to hit some MU's but was not feeling to hot on them so I only went for 5 Min.  Then I did:

Main Site
5 Rds
9 Deadlifts 135#
6 Hang Power Snatch 135#
3 OHS 135#

My time
4:52

NOT HAPPY WITH THIS....It was much tougher then I thought with only 135#.  I need to work on my grip with middle weights.  I then worked on some  Front Squats:

Front Squat 10 Rep
165 x 10
205 x 10
225 x 10
245 x 10

In between each set of squats I did:

15 GHD Sit ups
2 Rope climbs

These were not for time and I rested as need.  I just went unbroken on GHD and when I hit the ground after my first rope climb I jumped right back up.  I did 4 sets of this.  It took just under 20 minutes to go through all of this.  I decided to stop at 245 because it hurt!  Then I finished the day with:

Tabata Push Jerk
95#

My scores
13 high
9 low

I did push jerk because I want to get used to dropping slightly under light weight.  I have a habit of push pressing or pressing everything....even when it is heavy and I fatigue faster then I should.

I then headed out and off to work until the wee hours of the night.  YAY WORK!

NU

Monday, December 26, 2011

Merry Day After Christmas...Regional WOD 3 = BUST!

Today we went to the box as a family because I did not have to leave for work until 11:30.  I started with my awesome Warm Up:

Row 1 K
3:47

Nice easy row...even though there is actually no easy row!  Then I talked Emmy into:

Regional WOD 3
21-15-9
315# Deadlift
Box Jump 30'

My time
6:42

Talk about bad....I was thinking I would do better then this.  I was thinking about going unbroken on my 21's but then decided to stop at 15.  I must not have been warmed up enough because it felt like 405#.  I am deciding to do this a whole lot more because it is something I need to be around 4:30 or below.  After this I did:

1 Rep Squat Clean
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1 (FAILED)

I caught it in the squat but just continued sitting there.  I bottomed out so bad that I could not initiate any movement up and the weight fell forward.  I need to work on getting better at standing with heavier weight completely bottomed out or get a stronger front squat!  As soon as I finished the FAIL I jumped into the class WOD....literally they started the timer as I dropped it and I missed the initial :30 seconds:

EMOTM for 10 Min
Handstand Walk 15 Ft
Max Pistols with time remaining

My score
145

Score was total pistols completed.  Chels kicked my butt in this doing 174....I smoked her in the the Handstand walk and she demolished me in the Pistols.  She is a machine!  All of this was done starting at 8:30 AM and then In the car on our way home at 10:00 AM.  Fast and furious is how we do it....getting better....much better then 6:42!!

NU

Sunday, December 25, 2011

Merry Christmas...a quick blog from bed

I hope everyone had a fantastic Christmas.  I had a great time with family and it was everything I could have asked for.  As far as training goes....I hit a wod in the AM and PM:

AM Wod
5 rds
10 burpees
10 double kb clean and jerk 1.5 pood

My time
9:40

Then:

PM Wod
5 rds
15 DB thrusters 45#
15 toes 2 bar

My time
8:54

Great wods and again....I hope you all had a very Merry Christmas!!!

NU

Saturday, December 24, 2011

New Squat Rack

Today was a busy day that started with me messing around with some light dumbbells.  I decided to do push presses early this morning before work while my daughter watched frosty the snowman.  I used 30# DB and did about 160 push presses.  Nothing fancy and no time.  Just threw them around.

I then bad a long day at work and headed straight to my wife's grandparents for Christmas Eve dinner.....which of course was not very "paleo" so I didn't eat very healthy....but the best was about to come.  Everyone had opened all their presents and someone said, "nick open your present!"  I had no idea I had a present left!  There is was a big heavy box.  I opened it.......a squat rack!!!!! I was in heaven!!!!!  I got the dam home and set it up:

100 back squats 135#

My time
6:44

No warm up just went right into it and I got 41 unbroken and racked it....I like writing that.....back got tight real quick.  After this I did a quick set of KBS and then off to bed.  I am really planning and hoping that my training will pick back up.....I am still on a 6 day a week work schedule and am traveling a lot....so I need good time management to pick up my training!!!

NU

Friday, December 23, 2011

Good Training day Yesterday

Sorry for no post yesterday.  I worked 13 hours on Wednesday and had my first day off in awhile yesterday.  I taught the AM class and then had to get a WOD in before heading home to watch Jada because her school is out for the holidays.  Here is the WOD I did with Karen:

2 Min AMRAP's (BB starts on the Ground)
2 Min AMRAP
Carry 205# BB overhead 20 FT
Carry Back 205#
Max pull ups in Remaining time
2 Min AMRAP
Carry 205# BB overhead 20 FT
Carry Back 205#
Max Clean and Jerks 205#
-2 Min Rest-
2 Min AMRAP
Carry 205# BB overhead 20 FT
Carry Back 205#
Max 55# DB Push Jerks
2 Min AMRAP
Carry 205# BB overhead 20 FT
Carry Back 205#
Max T2B
-2 Min Rest-
2 Min AMRAP
Carry 205# BB overhead 20 FT
Carry Back 205#
Max Deadlifts 205#

This was an awesome WOD and really got your grip.  You had to walk down and back and then with the remaining time you had to get as many reps possible with the movement listed. Then when the buzzer rang for the end of the 2 Min you went right back into the walks unless it was a rest time.  There was a lot of bending over and staring at the bar.  Karen smoked me in this WOD!

When I got home I took Jada out on a run:

Run to Notre Dame
35:26

It was so nice outside, especially for December, that I had to take Jada out on a run.  This was at a comfortable pace to just be outside.  Next I went back to the box with my wife and:

Warm up
Row 1 K

Deadlift 5 Rep
425 x 5

I worked up to 405 and it felt pretty easy.  Back stayed nice and tight.  Quads were still feeling it so I did not want to keep going up.  Then I did a WOD with Chels:

5 Rds
5 Power Snatch 135#
10 OHS 135#
20 Pull ups

My time
12:47

That is a guess for my time.  I did not write it down when I left but I know it was between 12:20 and 12:50.  I went slow and did a lot of talking.  I knew this would be tough but it was worse then what I thought.  Plus Jada was with us and she got fussy.  Chels stopped in between Rd 2 and 3 so that sucked, but it was tough for her after heavy deads.

I have to work early again today and could not force myself to get up early to hit a WOD.  I will not have to much time tonight because when I get home tonight I am taking Chels to Rush Chris for a holiday dinner together.  That will be nice!  Looking forward to the holidays and some more time when they are over to train.  It has been tough the last few weeks.  Get better in all circumstances, sometimes it is more mental.

NU

Tuesday, December 20, 2011

AF BTT WOD 8

Did the FINAL WOD in the Beat the Team Series today for Again Faster.  I almost did not do it though.  When I woke up my quads were in pain....I started to roll out but could put little to NO pressure on them. I thought, "do I really need to do this because I may not finish.?"  Fortunately I decided to do it:

4 Rds
8 Power Cleans 205#
8 Front Squat 205#
8 Pistols
8 HSPU

My time
9:28

I really feel I could do this in the low 8's if I were fresh.  This is pretty much a perfect WOD for me.  Moderately heavy and skills that I am good at.  Problem is I knew if I picked the bar up to early....I would fail on the squats.  So, I took my time.  Video Below

Here is the video in my basement.  I slept in today when my alarm did not go off so I apologize for anyone who went to the 5:30 AM class....I am SO SORRY!  I did not have a whole lot of time because of this so I had to do the WOD in my basement.  Luckily, I did not have to go overhead and it was possible to do in the basement with low ceilings. 
This was a fun competition!  Thank you Again Faster!!

NU

Monday, December 19, 2011

Crown Point Competition 2011

The wife and I headed out to Crown point for the Firebreather 2011 Competition.  62 competitors which was quite a bit more then last year....which last years competition was my first Crossfit Competition and I took first so i wanted a repeat.  The added bonus was getting to compete with my wife!!!!  We started off at about 10 am:

Deadlift Ladder
315 - 505 (going up 10# every :20 sec until you cannot hit the lift)

My weight
455 (5th Place)

455# shows I still need a WHOLE LOT of work.  After this was an interesting one that was worse in person then on paper:

21-15-9
95# Thrusters
Chest 2 Bar Pull Ups
-between each set-
30 M Walking Lunge 45# Plate
30 M Sprint

My time
6:50 (1st Place)

Then came the final event before the cut was made to the top 5 athletes:

AirForce WOD 95# Barbell
4 Burpees to begin and EMOTM until completing
20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front Squat

-immediately into-

3 Min Max Ground to Overhead

My time
4:48 (1st)

My weight
275 (1st)

I was in the final heat and had a time of 5:58 to beat so after the first minute I knew I could rest for a few seconds before the next minute to save my lunges some for the G2OH.....which was much HARDER being so fatigued.  I hit 225# which felt like 300# and then hit 255#....I had recovered quite a bit by the time I did 275# and that was my goal weight. 
The final WOD was next and the top 5 moved on.  Rules changed though....now it was winner take all for $1,000!!!!  The WOD:

Final WOD
3 Rds
5 Power Clean 165#
5 HSPU
10 KBS 1.5 Pood
10 Box Jumps 24'
15 Burpees
15 OHS 135#

My time
10:47 (1st)

The competition was awesome and was well worth the Prize of $1000!!!!!  Look forward to the comp in January!

NU

Thursday, December 15, 2011

Muscle Ups and REST

Well,  today would have been a heavy load work day if I wanted it to be with a good amount of time available for training.  Instead I decided to rest until my competition.  I think the rest will be good.  All I did was some MU work:

EMOTM 8 Min
5 MU's

I failed at Min 8 and only got 4 unbroken MU's....I just had no pull left.  I need to keep working on that.  Otherwise I stretched and called it a day.  Off to work and Christmas shopping tomorrow with the family!!!

NU

Wednesday, December 14, 2011

Increased Work Hours = Less Time

Well,  I am now required to work 6 days a week and 2 days I have to travel out to a store over an hour from home to help out.  Yesterday I was there and it was a long day.  I was able to get to the box early and get some work in, no time to day though:

You Challenge: 7 Rds
7 Push Jerk
7 Burpees
7 C2B Pull ups

This was a shoulder burner and it hurt a lot more then I thought it was.  I jumped right into it without warming up.  Plus, the pull ups bar was like ice and it was painful to do pull ups really slowing them down.  After this:

Snatch
Shoulders were pretty shot and I worked up to 225# but could not hit it even though I attempted it about 6 times.

Next:

EMOTM 10 Min
10 GHD Sit ups

This was not bad yesterday but I am feeling it today.  They get me every time.  I then went to deadlift before having to head out, normally this is a Thursday thing for me but I have a comp on Sunday so I wanted to get some GHD Sit ups in and deadlifts in early in the week.....otherwise I could have potentially been wrecked.

Deadlift 5 Rep Heavy
405 x 5
415 x 5

I worked up to a heavy 5 but nothing to kill me.  Next week I will start a quick cycle to prep for a comp in January that is a SERIOUS one in Indy.  Next weekend is more of a prep for some volume and see how I am in the competition atmosphere.  It will be a lot of fun!

NU

Monday, December 12, 2011

Back Squats and still not 100% yet

I feel much better but have that AHHHH feeling still.  I was going to take off but decided a little work wouldn't hurt especially since I have a competition on Sunday.  I started with:

EMOTM Back Squat 10 Min
325 x 2

I wanted to go for 3 reps and did on the first minute but I was not warmed up enough and was not feeling to great so I backed off a bit.  After this:

Power Clean Max
225-246-265-285-305(F)-315(F)

I failed 315 3 times and had it but had it to far out front.  I felt good about this based on how I felt physically so I know next week I will nail this.  I just need to hammer technique and I will be good.  I jumped in with class before running out for work:

8 Rds (25# Vest)
5 Hang Power Clean 155#
7 Jump and touch 24' above reach
20 Mountain Climbers Total

My time
8:42

The vest added a lot to this WOD especially on the jumps.  The mountain climbers were more of a filler but I was breathing heavy and it got me more then I thought it would.  I used the middle of the pull up rig to touch a bar that was just about exactly 24 inches overhead.  Enjoyed doing something after taking a few days off. 

NU

Saturday, December 10, 2011

SICK

I woke up in horrible shape today.....feel like a truck ran me over.   I was in bed until 3 PM and then came in to work to help close.  I am going to take a few days off and recover.  I am hoping it is a 24hr bug.....I ate and drank 0 until a little bit ago and Saltines are the only thing that sounds good.

I WANT to get better.

NU

Friday, December 9, 2011

Barber and a Break

Very busy day again and in the middle of a break from running around the house I hit a WOD:

5 Rds
5 Unbroken Power Cleans 185#
20 Barbel Lunges (about 75#)

My time
7:10

This hurt more then I thought it would.  It has been awhile since I have done lunges and I remember why...they hurt.  Then right back to running around.

Here is the AF WOD 7 from yesterday:



NU

Busy Busy Busy and Heavy Front Squats

Yesterday was a day off but I did not stop.  With the wife gone, training myself, others, Jada, and running around if was a FULL day....So lets get into the training portion:

AF WOD 7
2 Rds
15 HSPU
20 Pull ups
25 Box jumps 30'
30 Deadlifts 185#
35 Burpees

My time
11:03

I was more focused this time then the other day and felt a lot better doing the WOD.  After this I did:

Front Squat 3 Rep Max
315 x 3
325 x 3
325 x 3
Above is my 2nd attempt at 325#. 

The squats felt good and I felt strong but decided to stop here.  Next week I will push the envelope!  I ran out of the box after this and I had to come back for our competition Group and we ended up doing a WOD:

3 Rds
2 min AMRAP each movement
Thrusters 135#
Box Jumps 30'
Hand Release Push ups
DU's
Burpees
-2 Min rest-

30 Minutes of work was rough.  This was a good one for some mental fortitude.  We also had about 20 people doing it which made it that much better.  After I needed to dead but my tank was running low:

5 Rep Deadlift
405 x 5

I worked up to 435 and planned to hit 455 x 5 but after pulling 405 I realized it would be smart to drop down and hit a lighter weight so I went 405 x 5.  When you throw in a crazy WOD like the last one it can effect some other aspects of your training.  Still a good training day.  Plan on hitting some tonight after the little lady goes to bed.

NU

Wednesday, December 7, 2011

REST

“Laziness is nothing more than the habit of resting before you get tired.”  

   -Anonymous



“People often say that motivation doesn't last. Well, neither does bathing -- that's why we recommend it daily.”  

   -Anonymous


What's your motivation?

NU

Tuesday, December 6, 2011

Top Gun and Snatch PR!

I had the day off and went to the Box with a few WODs I wanted to hit and they felt great! I started with a Main Site WOD from a few days ago:

Main Site 20 Min AMRAP
250 M Row
25 push ups

My score
11 Rds

I took about 15-20 Minutes and then hit the Air Force WOD but used 135#.  I did this with Adrian and tried to keep up with him with him using 95#.....did not really happen that way, but fun none the less:

Top Gun 135#
4 burpees EMOTM until completing the following
20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front Squat

My time
11:34

I took a decent rest and then decided to snatch.  My upper back and chest were really tight but I decided to give it a go even though I was not sure I would be able to do to much...I was wrong:

Snatch Max
205-215-225-235(F)-245(PR)-255(F)

I failed at 235 but threw it up easy so I moved to 245 and nailed it.  255 was up but I was a little wide in the bottom and could not stand with it.  Pumped for this next time I do this. 

245 above
255 (Failed) below

After this I had lunch and then went home for a run:

Run around Trinity
18:30

I used my new shoes today that I got in Boston and they were awesome.  I decided to call it a day.  I am taking off tomorrow with a long day at work and then hitting a few WODs on Thursday.  We are starting our competition group and starting team WODs.   I will be using this and the people their as Games prep and have them be my Rabbits.  There is a good one planned that night that I am excited for.....I am excited for the Games season and my prep leading up to it....the journey is always the best part, I agree!!!!

NU

Monday, December 5, 2011

AF Wod 7 and EMOTM Squats

I decided to to do the AF Wod this morning. To bad I really was not focused and took a lot of unneeded rest.....sooo....I may make that my run through and redo it.  Plus it was a really good WOD:

"Barber"
2 Rds
15 HSPU
20 Pull ups
25 Box Jumps 30'
30 Deadlifts 185#
35 Burpeess

My time
12:42

Painful.  The combos really shot my posterior chain and I actually broke up my 2nd Rd of HSPU which I did not expect to happen.  I may do this again on Thursday.  After this I have NEEDED to Squat so I took some time to do some squatting today.  I was in a rush and again had no spotter so I did:

EMOTM 10 Min
Back Squat 315 x 3

This was tough as always but I could have went heavier and a lot longer.  20 Min would have been ideal.  I have this now in my programming every week.  We will see how the results add up.  I had about 10 minutes until I head to leave so I did:

Death by Pull ups (starting at 8)

My score
16

I hit 16 and felt good but had to get out of the box.  I wanted to hit a decent number but not hit failure completely because I have some more pulling planned for tomorrow.  That will most likely be it for the day unless I squeeze something in somewhere tonight.  Good training day tomorrow with not a lot I have to do mid day so I should be at the box for awhile!  Love those days. 

NU

Sunday, December 4, 2011

Last Night and this morning

Last night while Chels was packing for her trip to Arizona I decided to go down in the basement and do some deadlifting:

Ann Arbor Winter Challenge WOD 1
1 Min 225# Max Deadlift
-1 Min Rest-
1 Min 275# Max Deadlift
-1 Min Rest-
1 Min 315# Max Deadlift
-1 Min Rest-
1 Min 365# Max Deadlift

My score
30-17-9-5

The worst part is changing the weights out.  I feel I should be doing a lot more reps but....I think next time I will go at this differently in my rep scheme because I always seem to be toasted at 315 and 365 even though I game 225 and 275.  Sometimes it just doesn't make sense.  This morning after Chels left for the air port I did:

Death by 2 Pood KBS Unbroken

My score
16 + 11

I gave up.....I give up very easily with KB....they are something i really try to work on getting better with.  I had to go unbroken for the Rd to count and I just did not want to swing it 5 more times to get 17.  I think I may be taking off the rest of the day and hit it hard on Monday and Tuesday if I have the time.

NU

Saturday, December 3, 2011

At Reebok

I had a busy past 3 days with a lot of travel and fun.  It started early on Wed morning when I headed out to Boston.  I got picked up and me and James Hobart ate at a little burger place across from Fenway Park.....Boston is an amazing city.  We then went to the box and I played with their sleds for a couple hours (we have no sleds) and I had fun while also getting spaghetti legs.  After eating dinner at whole foods I got to meet up with everyone else that had made the trip over to Boston. 

In the morning we did the 2010 Games WOD with Patrick Cummings taping us but first:

Heavy Power Clean x 1 (but not MAX)
225-245-265-285

7 Rds
3 Power Cleans 205#
4 Ring HSPU

My time
7 Something

I was actually so mad that I did not look at the clock.  I was on pace for 4 minutes until Rd 6 where I had to break my HSPU.  I then failed could not get my FINAL HSPU in Rd 7.  I went to a stand still and it was the longest rep ever.  It took nearly 3 minutes to get with at least 10 failed attempts.  I learned  a lot about technique.  I always harp efficiency and technique and learned, since I really do not have a problem with HSPU, that my technique SUCKS I am just naturally good at them.  I had James work with me and it is SOOO much easier when you use proper technique especially when you are fatigued.....good l figured this out...to bad it was after the WOD.   

We had lunch and it was Paleo Thursday and they had a sweet Paleo chocolate desert....me and Phil Kniep Mealed on them!  We then went into meetings and got to see a lot of cool stuff coming out!  After this the girls shopped and I went back to work out....unfortunately alone.  I did:

1 Rep Split Jerk (from the back)
275-295-315-335-345-355 (FAILED)

I failed 345 but knew I had it and the next attempt I nailed it!  I was pumped!!!!  After this Phil came to the box and we did a team WOD, which Kristen Clever and James were supposed to do but backed out at the last minute:

10 Min AMRAP (20 lb Vest)
5 pull ups each alternating
5 Wall balls each alternating
5 burpee box jumps 24' each alternating

This was a good WOD.  We did this where I did 5 reps he did 5 and then we went to the next movement.  It gave us rest but not much so we had to go unbroken the whole time.  We did at least 12 Rds but we did not keep track.  Good WOD.  We had to leave real quick to get to dinner at a sweet restaurant!  We ate the house and had a blast!

Many of them left early the next morning  and I was able to make it to the Box for another Wod.  I started with:

Work to heavy Clean & Jerk
225-255-275-295

Then:

EMOTM 10 Min 1 Clean & Jerk

My weight
275

275 was a good weight but a little light.  We did power cleans the entire time but on the 295 I squat cleaned it (the girls, Elyse and Angie did this with me).  James then came into the box and we did a good WOD:

5 Rds (20# Vest)
10 Burpee Box Jumps 24'
10 SDHP 95#
10 Thrusters 95#
-1 Min Rest-

My time
12:26

Total time including rest is your score.  This WOD was much worse then how it looks on paper....especially with a vest.  It was very uncomfortable.  Not a fan!  Great WOD!  I had to now rush to the airport to catch my flight home.  Overall the trip was great, short, but great.  I would have liked some more training while we were there but it was tough with the times we had and me always trying to get someone to work out with me was tough.  Excited for the next trip!

NU

Tuesday, November 29, 2011

Modified Helen

I PLANNED on taking the day off with my trip to Reebok coming up.  Well, I was close to taking it off.  After the 5:30 class I decided to do some Snatch work:

EMOTM for 12 Min 1 Power Snatch
185 (Min 1-5)
195 (Min 6-12)

This felt good just to move some weight.  I did not have a failed attempt and once I comfortable 185 felt a little light so I increased the load.  Next I did some pull ups:

Death by Pull ups (started at 5)
18

I finished 18 and decided to stop so I did not get to sore.  I was feeling good and have this on my mind again for next week.  I started at 1 to cut off a few minutes but next time I will go for broke from 1.  After the pull ups I did a WOD with a couple of the girls but only at about 70% or so:

Modified Helen
3 Rds
500 M Row
21 KBS 1.5 Pood
12 Pull ups

My time
10:43

I do not no if I have stated this enough.....I am not a fan of rowing.  Rowing Helen is much worse then Helen.  I decided to call it quits and head home and then off to work.  Looking forward to heading out to Canton, MA to train and have some fun.

NU

Monday, November 28, 2011

Sand Bag Run

I got up this morning and my legs were nice and tight but not to bad.  I dopped jada off at school and headed to the box.  Started with some strength:

Max Squat Clean
225-255-275-295-305 (FAILED) 

I had 305 2 times and got halfway up and dropped it.  I blamed it on the legs....I really think I was not mentally in it at this point.  next I hit a met-con:

3 Rds
30 Push jerk 115#
30 pull ups

My time
8:33

This took a lot longer then i was hoping and I was gassed.  Really liked it coupled like this.  The class started and I had to make 2 decisions....1) Do I do the WOD....2) Do I scale up.  I chose yes to both;

1 Mile Sandbag Run
60 # Sandbag (I added 30# Vest)

My time
9:04

This could not have ended sooner.  It was horrible....but needed, hammies and calves were screaming when it ended.  Headed home and then to work.  I don't have time to do anything else today but am heading out to Reebok on Wed for a few days so that should be a BLAST!

NU

Sunday, November 27, 2011

Back Squats and Santora

My wife decided to buy Oreos and Chocolate last night because she is starting the whole 30 tomorrow.  Interesting to me how people decide to be REALLY bad before they begin something REALLY good.  Boggles my mind, but I have been in the same boat before.  I say this because there was some left when I got home....NO....I did not eat any....I was going to take it to work.  This morning I put it in my car and headed to the gym, I was kinda hungry though....so I ate 2 pieces of chocolate and between 8-10 oreos....who really counts....bad idea.  We will talk more about this later:

EMOTM 10 Min Back Squats x 4
315 x 4 (Rd 1, 2)
295 x 4 (Rd 3-10)

I was not feeling to confident with 315 and since I was alone in the Box I dropped the weight to 295# and it did not cost me any time since I had 10's in just in case.  After this I got set up for Santora:

Santora
3 Rds

155# Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245# Deadlifts, 1 minute
Burpees, 1 minute
155# Jerks, 1 minute
-Rest 1 minute-

My score
Rd 1: 64
Rd 2: 57
Rd 3: 55
Total: 176

I felt GROSS after this.  I sat their with my mouth salivating holding on the edge of puking.  The STUPID oreos are not a good Pre WOD snack.  I have never puked and almost walked in the bathroom and forced myself to puke.  I ended up getting home still feeling the same and even as I type this my stomach is in knots.  NEVER OREOS AGAIN.  I am not sure what, if anything, I will do tonight.  It will all depend on my stomach.  I wanted a long run but we will see.

NU

Saturday, November 26, 2011

Early Morning then Work

I got up, played with Jada for a minute and then hit the box.  I had an idea of what I wanted to do but with my back still really tight I was not sure how much i would get through:

1 Rep Max Snatch
185 -195 - 205 - 215 - 225 - 235(FAILED 3x)

I was not feeling to confident in the bottom today and I had the bar to far out front so I had to keep leaning into it.  i was not to happy about that and also had 235 over head easy but i could not stick it.  Next time!  Then:

Squat Snatch Isabel 135#

My time
2:55

I FAILED the first rep and then another one in the 20's.  It felt light and I was not exploding through the hips so I was not being very efficient.  I was hoping for sub 2:45...but not today.  I LOVE THIS WOD.  really tough!  I decided to stop here and wait for the class.  I warmed up with the class and got to do a team WOD with Chels:

15 min AMRAP: 3 person Team WOD
Each person is at a station until the person on rower hits 250 M then you rotate:
250 M Row
Max Hand Release Push ups
Max 2 Pood KBS

Score was max Push ups and KBS.  This was a good WOD to just keep moving.  I am not sure what my score was but I liked being able to work out with my wife.  Always fun.  I am not sure what is on the agenda tonight but it will be a Met-con or Vest run after work.....not sure yet.
___________________________

When I got home:

Unbroken EMOTM until FAILURE
Increase 1 rep every minute of each movement
HSPU
Ground to Overhead 30# DB (did not touch ground because I have wood floors where I did this)

My score
12 Rds + 3 HSPU

I was not sure if I would get 12 HSPU unbroken but I did it.....13 was out of the question.  Good WOD before bed.  Hope to get Santora in tomorrow morning!  Looking forward to that WOD.
NU

Friday, November 25, 2011

Power Cleans and a WRECKED BACK

I started with heavy cleans and after my first set my backed tightened up and I almost had to call it. It was so tight that the WOD I did after felt more like a walk through. I...again...had to start late because I worked all day. When I got home I did:

5 Rep Power Clean Touch and Go
225 x 5
235 x 5
255 x 5

I felt like my back was going to EXPLODE. It felt fine before I started but then yesterdays deadlifts caught up to me. There is no way I could have done another set. After I had to critique what I had planned based on the back:

10 Min Running Clock
4 Min Ladder 165# Barbell
Start at 1 rep of each movement, then 2 and keep going up by 1
Deadlift
Power clean
Front Squat
-then-
2 Rds of Max Reps
1 Min jumping lunges
1 Min Burpees
1 Min Push ups

I did not keep track of my reps, but there was not a whole lot going on except huffing and puffing and complaining in my head about my back. Glad to just get something in.

NU

Thursday, November 24, 2011

Happy Thanksgiving!.....= Bloated and Deadlifting

Well, Thanksgiving is about to be over....a great day in Indy with an early morning and arriving back at home late with a lot of non-Paleo in between.  In other words....when I got home I NEEDED a WOD...yet VERY bloated:

15-12-9-6-3
Power Clean 135#
Bar facing Burpees

My time
5:20

I had a bar malfunction in Rd 1 where it kept rolling for the first 5 or 6 reps until it finally found a resting place during my burpees.  I then had to make a decision, deadlift before bed...or wait in the morning with a chance of not being able to do it because I have to be at work early for black Friday with no true end time in sight.  Well, I chose Deadlift:

5 Rep Max
445 x 4 (FAILED 5)

I actually did not attempt 5.  I began getting light headed and my back was not in good shape with a cat like arc forming so I left the bar on the ground after 4.  I must say though...if I was not so bloated I would have went for 5 and the weight did not feel to light especially this being 10# less then my 1 rep max that I first did last night and the most I had ever pulled before that was 435.  So we can say I have NO idea what my true 1 rep max is but I will find out soon enough once I feel confident in my 5 rep which I would like to be at 475 in a few months.  BABY STEPS FIRST. 

I hope everyone had a great thanksgiving!  Get better and I am glad this day is only 1 time a year!

NU

Wednesday, November 23, 2011

Quick Post

Open to Close day at work so I had to get a quick WOD in before bed:

5 Rds (Goal 30 Each Rd)
1 Min Max KBS 2 Pood
-1 Min Rest-

My score
30-27-24-24-24

Tomorrow I am hoping for a lot of Heavy Cleans before heading to my brothers.  Should be a great Thanksgiving!  I hope everyone has safe travels and a great day to be thankful!!!

NU

Tuesday, November 22, 2011

AF Beat the Team WOD 6

Yesterday plans changed....instead of going to the was gym Jada was sick so I stayed home from work with her.  It was not to fun being forced to stay in your house....much different when you can leave if you choose to but choose not to.  I just wanted the choice to leave.  I was able to get 1 WOD in while she napped:

6 Rd
5 burpees
10 KBS 2 Pood
15 Air Squats

My time
6:53

Not bad....but really didnt do it for me but sometimes thats how it goes.  Today was a better training day.  After teaching the class:

AF WOD 6
20 Rep OHS Max

My weight
195

I was happy with 195 and decided to just post it as my score even though it is very early.  Here is the video:
Then I did a WOD with 2 of the girls who stayed after class and joined me:

5 Rds
30 FT 335# Barbell carry
60 FT 90# DB Farmers Walk
30 FT 335# Barbell carry
120 FT 60# Sandbag shuttle

My time
6:13

Then I did the class WOD:

For Time (wearing a 25# Vest)
400 M Run
5 Rds
15 Jump Squats
10 Strict pull ups
400 M Run

My time
10:20

Then:

Shoulder Press 5 Rep Max
135-145-155-165

Push Press 3 Rep Max
185-195-205-215-225-235-245 (2)

I failed my third rep on the 245....not happy about that.  The final WOD was a good finisher:

9 Rds
9 GHD Sit ups
9 Box Jumps 30'
9 Front Squats 135#

My time
15:31

Pretty good day and hoping to be able to get something in tomorrow,  not sure if that will happen though because I work open to close.  We will see!

NU

Sunday, November 20, 2011

Deadlifts and Wall Climbs

A busy morning and work, then work out.  Not to happy with how training has been the last few days but I have been trying to tone it down most of the week with 2-3 high volume days.  Today was a low volume day that I hit tonight.  Started with Deadlifts and Wall Climbs:

10 Min AMRAP
5 Deadlifs 315#
3 Wall CLimbs

My score
9 Rds + 5 Deads

This was a good WOD and I maintained the same pace with most of the rest between the wall climbs and deads just staring at the bar.  I did go unbroken and 315# is feeling light which is a good thing!!  After I took about a 10 Min Rest and then:

2 Min AMRAP
30# DB's Max Ground to Overhead

My score
42

I did 20 unbroken and thought I would get a quick rest and then hit 10 or more unbroken but after setting it down it made the next ones harder.  I should have just kept going.

Tomorrow I should get at least two WODs in and then have a BUSY day on Tuesday!  Always trying to get better and feeling really good!

NU

Saturday, November 19, 2011

Run around Trinity

I had a busy day at work and had no time for a WOD if I wanted to get a run in. So I walked in the dor while my wife was finishing dinner and said I'm going for a run....in my best man voice. And she said ok, but your wearing a vest....I had told her I wanted to wear one on my next run. So I did:

Run around Trinity School (20-25# vest)

My time
20:37

I have done this run a lot I. The past and this was my first time doing and sort of distance running in a vest and it really takes your breath away (I did not weigh it but know it was beween 20-25#). About 2 minutes in I thought about doing 200 m intervals instead because I realized once I ran around the school I had to run back! Glad I chose to finish because I ended up getting in a groove and picked up the pace on the way back. The run is about 2.5-2.7 miles and has good scenery. Need more of these!

NU

Friday, November 18, 2011

Power Cleans and More Power Cleans

I took Jada to school and then headed to the gym to hit some strength before the 9 am class and work:

Front Squat 3 Rep
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3

Worked up to heavy front squat but not to a 3 rep max.  Next I did the same for single Power cleans.  I realized my hamstrings and shoulders were shot and this was tough!:

Heavy Power Clean Single
225 x 1
245 x 1
265 x 1
285 x 1 (FAILED)

I had it high enough on the 285 I just pulled it out to far in front.  I then warmed up for the class which was a great WOD!!!!:

20 Min AMRAP
2 MU's
4 HSPU
8 Power Cleans 185#

My score
11 Rds + 2 Power Cleans

I maintained a good pace throughout.  I felt good and tried to just keep moving. After this I was off for a quick shower and then work.  Getting better!

NU

Thursday, November 17, 2011

AF WOD 5, OHS, and Deadlifts

I took off the day from training yesterday and had a great day today.  Alex Griff came down again to train at the box with me and we started with the AF WOD 5:

3 Rds
25 DU's
25 Push Ups Hand Release
60 M Shuttle (10 M)

My time
3:35

Here is the VIDEO
Next we did:

Max Body Weight Overhead Squat
185# x 21

I was really happy with hitting 21 reps but know I have more in me!  Here is the vid of the OHS:

We next hit a WOD where we alternated reps:

10 Min AMRAP
5 Power Snatch 135# (Alex used 95)

Our score
16 Rds (I had 2 reps to finish my 16th Rd so I did them after the time expired)

We both went unbroken touch and go for nearly the whole time.  At about Rd 11 or 12 I started breaking up the reps.  Then:

Max Box Jump Height
55.5 inches 1 step
51 inches No step

I just missed 57.5 inches.  I had it but could not get my left foots heal on the box.  Then came the Deads:

Deadlift Maxes
1-10-1-20-1-30

My weights
455 PR x 1
335 x 10
455 x 1
275 x 20
445 x 1
225 x 30

I know the 455 is not a true PR but I wanted to hit it the whole way, which the 3rd single I failed.  I was still happy with a PR.  All the other weights were a little to light....but I know my back and hammies will be on fire tomorrow.  We finished with:

3 Rds
500 M Row
12 MU's

My time
13:43

I had no pull left for the MU's.....I was surprised with how hard this WOD was.  A good day of training none the less.  Thanks Alex for coming out to train and give a good push!

NU

Tuesday, November 15, 2011

AF WOD 5 and You Challenge

All done before 11:

AF WOD 5
3 Rds
25 Double Unders
25 Hand Release Push ups
60 M shuttle (10 M long)

My time
3:55

I failed on my DU's Rd 2 and 3 and slowed way down on my push up speed.  I was not to happy with this time, also I did not get it on tape so I will probably redo it on Thur and tape it.  Next:

For Time
500 M Row
3 Rds
25 Wall Balls Unbroken
20 Pull ups Unbroken
500 M Row

My time
9:20

Next:

20 Rep Max Back Squat
275#

275 was harder then I thought it would be.  Then I did the 10 AM class:

Open WOD 11.6
7 Min AMRAP Ladder 3,3,6,6,9,9,12,12......
Thruster 100#
Chest 2 Bar Pull ups

My score
126

Not what I was wanting on the Open WOD but after all the upper body I did I will accept it.  I also paced it alittle to slow in order to keep my hands feeling good from the earlier pull ups.  All in all a good day and done before 11 to be able to get everything ready for my wife's grandmas B-Day party!

NU

Monday, November 14, 2011

Death by 10 M

I got to the gym late today and was not able to do everything I was wanted to do.  I hurried to get through a WOD before the class started, did another one like we did in Columbus:

5 Rds
1 Min Max Pull ups
1 Min Max Deadlifts 275#
1 Min Max dips
-1 Min Rest-

I am not sure what my scores were.  The deads were real Low, I was over 30 on all the pull ups rds and over 20 on all the dips.  Transitioning to the deads proved harder then anticipated.  It made it feel real heavy.  After this I jumped in with the class:

Death by 10 M

My score
18 + 18

I missed getting 19 by 1 foot.  I slowed on Rd 17 though when my foot started to heat up from the cutting.  i tried a new pair of shoes and it felt like a HUGE blister was forming so I gave in to the pain.  I was feeling better then I thought I would though and felt like 20 was in thecards.  Next time!  Nothing more tonight since I will be at work until close, tomorrow I am off and coach in the morning.  Should be a good training day to get better!

NU

Sunday, November 13, 2011

Home WOD and We Challenge You Comp

I took off the last few days of training...minus some goofing around at the competition.  Which was a blast!  We only gave a week and a half notice and had about 30 competitors throw down!  It was my first competition I have been to where I did not compete and I thought it would be hard to hold myself back from not jumping in....I was wrong.....I was in awww watching everyone prep, prepare, plan and thrown down!  I never pay attention to the details behind doing something such as this.  Thanks to Brandon, Carl, and all the judges (sorry I left out names, but you know who you are) this was a hit.  We were able to keep everything in order and had a prefect itinerary.  Thanks again to everyone who helped and to those who competed......and to the CHAMPIONS!!!  Anthony Shefferly on the Mens side took 1st in every event....he may have got 2nd in one, nonetheless a dominating performance!  And on the women's side Karen Walton took 1st Overall and showed she is a true competitor!

Today I went back to work and thought about taking the day off until I got an itch for a WOD to do at home.  I decided to do one like we did in Columbus....except this time I kept track of reps:

5 Rds
1 Min Max KBS 1.5 Pood
1 Min Max 30# DB Push Press
1 Min Max Air Squats
-1 Min Rest-

My score
KBS - 29-29-30-26-26
PP    - 33-33-32-30-33
AS   - 40-38-38-35-42

This was a good WOD and was about not setting down the weight.  I dropped the KB in Rds 4 and 5 and dropped the push press every Rd.  Those burned from the first RD on. 

I am planning a big day tomorrow and Tuesday.  Should be fun!

NU

Friday, November 11, 2011

Active rest

Messed around at the box on the pull up bar....at night:

5 min Max hand release push ups

My score
108

So much harder then regular push ups!

"one who fears failure limits his activities. Failure is only the opportunity to more intellectually Begin again."

- Henry Ford

NU

Thursday, November 10, 2011

Columbus Trip

I was able to travel out to Columbus, OH on Tuesday and Wednesday to get some training in with Dan Bailey, with appearances from Mikko Salo and David Ulmer.  When I got there Dan and Mikko had just finished a WOD....bummer...but Dan was nice and hit one with me anyway:

EMOTM 10 Min
290# x 2 Band Speed Deadlifts

We used a large band and small band to add resistance and went for speed. This was the first time I have used bands for Deadlifts. Next:

EMOTM 4 Med Ball Shouldering 100# (2 on rt, 2 on lt)
Finish when 100 burpees is completed with remaining time in the minute

My time
6:31

This was the only WOD that Dan and I went head to head, but like I said he had JUST finished a WOD with Mikko so I felt for him on this one.  After this we grabbed lunch and then when we got back:

EMOTM 15 Min 185# x 2 Squat Snatch

I thought about going heavier once we got going but this was used more like a form development.  As the WOD went on I got into a groove but at about Min 9-10 I failed a rep.  Not happy but I let the bar get to far out inform of me.  Next:

5 Rds
1 Min Max Wall Balls
1 Min Max 1.5 Pood KB Walking lunges
1 Min 2 Pood KBS
-1 Min Rest-

I really liked this set up.  We each started on a different movement and all rested at the same time.  The walking lunges were new and brutal.  Great WOD.  In the morning we met up with Mikko and did some squatting:

5 sets x 5 Front Squat
315 x 5
315 x 4 (FAILED 5)
305 x 5
305 x 5
305 x 5

Was feeling it in the quads once finished.  Dave Ulmer came in and we hit a WOD, Mikko sat out.  The set up was the same as the night before:

5 Rds
1 Min Max 30# Med Ball Slam
1 Min Max 95# Axel Bar Clean and Jerk
1 Min Max Distance Farmers Walk 115-135# on each side
-1 Min Rest-

-2 Min Rest-

2 Min 95# Barbell hold

Again we did not keep reps....but I will say the grip was shot at the end.  The barbell hold was awesome and I had to drop once took about 5 sec and picked it back up.....horrible on the shoulders!  We went and got lunch and then came back for more:

2 Rds
1 Min Max Calorie Row
1 Min Max GHD Sit ups
-1 Min Rest-
1 Min Max calorie Row
1 Min Max 35# DB squat clean thrusters
-1 Min Rest-

AGAIN, no reps kept track of but my calories were 27-27-26-25.  Then we did something stupid and painful:

5 Rds
:20 L-Sit hold on Rings
-:40 Rest-

Rds 4 and 5 I broke at about :15 sec on 4 and then :10 on the final Rds

This was the end and the part after lunch was just Dan and I.  I ended up heading home and then woke up taught the class and then Alex Griff came down from Chicago to hit some WODs with me.  We had a packed day:

5 Rep Deadlift
435 x 5

Started over my 5 rep last week at 425, next week 445 x 5.  After this:

8 Min AMRAP
2 Squat cleans 245#

Failed in Rd 4 and dropped to 235 and then failed after 5 and dropped to 225# to finish.  On this WOD he did 2 reps I did 2 and we kept switching.  Your rest was there work.  A good WOD and the quads were on fire.  Next:

Main Site
25 GHD
1 MU
20 GHD
2 MU
15 GHD
3 MU
10 GHD
4 MU
5 GHD
5 MU

My time
5:54

I was not able to go unbroken on all the GHD's, and I broke up my 5 MU 2-3.....I am not sure why, I just dropped for some reason.  Not a very fast time, but ok for how I was feeling....then:

We did a WOD from the competition we are hosting on Saturday....I cannot post it but it was a great one!  Take my work on it.  Finally:

5 Rds
MU to 10 Ring Dips
30 ft down and back 45# Overhead plate walking lunge
30 Hammer swings 12# (15 each arm)

My time
9:46

This took a lot longer then I thought it would.  All in all a great day and few days!  Getting better!

NU

Sunday, November 6, 2011

Heavy Squat Cleans

My lats and back have been sore the last few days. I knew doing MU's and deeds would be tough but I had to try. I wanted to beat 14 Rds on the AF WOD that I did the other day. I rolled out my lats but they were still really sore......why?....I seriously am not sure why, though I must say I like it. Means I am getting better. So here is is:

AF WOD 4:
7 Min AMRAP
2 MU
2 deadlifts 335#

My score
13 + 1 MU

I had almost 2 minutes left when I finished RD 13. I had 1 failed MU.....then came bad news. I got 1 then failed....and failed...and failed..get the picture. I was shot....there it ended. I was not mad just disappointed. My wife was more disappointed in me though and said it looked like I wasn't having fun and I was just going through the motions. She was right, I knew I was sore and it would be tough and was pushing to not fail....I failed, yet I was cool wi it. I will crush this WOD the next time we meet! Next I jumped in the class for some heavy squat cleans:

10 EMOTM 2 Squat Cleans
275# Min 1-4 (Failed min 4)
255# Min 5-10 (5 reps min 10)

275 got rough quick! I failed 4 times at 275 on Min 4 so I dropped to 255. Before the final Rd I challenged Chels and said I could do more reps then her in the final minute....she accepted, I won but she pushed to failure and would have won if not for a failed rep. I got 5 and she did 3. Fun stuff.

I went on a long walk with family today and now am about to watch a movie with the wife and eat some popcorn. Off tomorrow and then heading to Columbus to train with Dan on Tuesday and Wednesday. Not looking forward to burpees. I am hoping the last couple of days of light work will have me well rested for my training session. Also, if anyone is interested in our competition on Saturday at Crossfit South Bend....email me or go to the Crossfit south bend website for details and come join us and jump in on the You Challenge WODs as well on Facebook.....it is also now under competitions under beyond the whiteboard....a good way to compete against awesome athletes!!!!! Get better everyday!

NU

Saturday, November 5, 2011

My Wife knows Best

Lat night me and my wife had a good talk about training.  She said, "You had told me a lot about what you wanted and felt like you needed in order to win the Crossfit Games, and since then we have not talked much.....but some of those things you have not done or looked into.  I don't want you to forget!"  WOW!  Ok....my wife is right.  I learned a lot from the Games and I have done a lot to get better and have noticed many positive things out of what I have been doing.  But...on the flip side there are still things I have not done, or not done fast enough. 

We continued talking about A LOT.....it was nice to see how much she cares and believes in me.  She is the one person over any one in the world I want to believe in me.  I work very hard at everything I do and it means nothing if she does not notice or believe in what I am doing or how I am doing it.  It put a huge smile on my face and I was ready to do the things I have not been doing. 

At the end of the conversation I was complaining about how I ALWAYS ask people to give me WODs or work out with me and very seldom do I get either.  Mostly I want something different......a different that I don't think of.  I feel I do a good job of programming and pushing myself but there is something unique about another persons perspective and push they can give to you....even if they are far behind.  Their eyes on me makes me go....wondering what they are thinking and that I have to catch them or keep pushing farther away from them. 

It will be nice this week because I will get a variety of training partners with one being Dan Bailey.  Him and I have been trying to plan a time to train together and everything seems to fall through.....but.....I took off work and he has 2 days off during the week so I am going to Columbus to get a couple days of work in with him.  This is something I seldom get to do....train with an elite athlete....I train with Nick Fory on occasion and those are the best times and hardest push I get.  I am looking forward to this week to see what we do and how hard I can go!

Now to my training.  My wife made me some WODs after my pitty party and the one I did was harder then I thought:

15-12-9-6-3
135# Push Press
135# Front Squat

My time
5:31

-3 Min Rest-

500 M Row (comfortable pace)
1:42

-3 Min Rest-

Death by Strict  pull up
once I fail continue with Death by T2B

My score
8 + 5 Strict pull ups
13 + 8 T2B

My lats were real sore this morning and not sure why.  It made the push presses tough and I really felt it on the pull ups.  Light day today, not sure if I will do anything tonight. 

Last night I did my KBS and did 45 for a few sets.  Ill go 50 next time.  Get better in new ways EVERY DAY!

NU

Friday, November 4, 2011

Front Squats x 5

Today I had some time in the morning before class to jump in on a WOD.  I arrived early to hit some strength.  I wanted to Front Squat and tried a EMOTM:

Front Squat 225 x 5 EMOTM 10 Min

I warmed up and then hit this.  It was a good burner.  I was not sure how this would feel considering I THOUGHT 225# would feel light.  I was wrong....as I got farther into this I was dreading grabbing the bar.  Plus my back was sore from all the deadlifting and it was hard to keep my core tight.  Good squatting session.  Next the class WOD:

3 Rds
:45 Burpees
-:15 Rest-
:45 Walking Lunges 45# Plate
-:15 Rest-
:45 Sledgehammer Swings on Tire
-:15 Rest-
:45 Gasser

My score
Rd 1: 92
Rd 2: 79
Rd 3: 72

This was a much better WOD then I had anticipated.  I blew myself out though on the burpees....I nearly got 30 and then could barely breath for the lunges.  I needed that to see how my body would react to the other work.  The gassers were worth 10 points if you could get a full one in the :45.  It was about 40-50 M down back, down back for a full gasser.  It is always nice to do WODs with a class or someone else to get a push that you cannot give to yourself when you are alone.  I really enjoy that. 

Tonight I will be doing KBS.  I started a progression where every couple days I increase my reps.  The other day I warmed up and did 41 reps unbroken with a 1.5 pood.  Not even close to a PR but now I am going to do 1 more every time until I fail.  My goal being to get to 100.  I know I am right around 70 right now and that is not good enough....need to get better!

NU

Thursday, November 3, 2011

AF WOD 4 and Rowing

Everyone know I dislike Rowing....so that means I need to row more.  On my drive to work yesterday I decided I am all in....all in to be the best, and I am going to do everything I can to be the best....that means ROW!!!  I started today first with the AF WOD 4:

7 Min AMRAP
2 MU's
2 Deadlifts 335#

My score
14 Rds

I tried to game this WOD and afterwards realized I had more in the tank and the WOD was not as taxing as I thought it would be.  I am shooting to do this again and get 16+ Rds.
Here is the AF WOD

Next:

2K Row

My time
7:15.2

I pushed but was more so setting a bench mark to hit.  My goal is consistently hit sub 6:50!!  After the Row I jumped in the class WOD:

21-15-9 (25# Weighted Vest)
Overhead Squat 115#
Pull ups

My time
3:53

The vest changed this WOD for me.  I had to break up my pull ups on the 15's and 9's.....A good quick burner.  I then ran some errands and then hit:

5 Rep Deadlift
425 x 5

Since I failed a couple weeks back at 445 x 5 I am now starting over at 425 x 5 and increasing 5lbs again until failure.  I got stronger working on this and hope to see myself get 445 x 5 soon!  We are having a meeting tonight about competition for our clients as well as insight into the Games.  We are hosting a competition on Nov 12th at CrossFit South Bend.  If anyone is interested e-mail me!  Get better!

NU

Tuesday, November 1, 2011

Awesome Box WOD

Today was an awesome WOD that ended up wrecking me with the Box WOD.....I started with Main Site today before the Box WOD:

Main Site
5 Rds
185# Overhead Walking 40 M
30 Wall Balls
95# Double BB Carry 40 M

My time
18:30

This was a good WOD.  I ran into some problems though.  The clips kept coming off the 2 Barbells and I also did not have 20 M to walk down and back so I went 10 M down back down back.  That was interesting because the bar kept rotating as I was walking.  It was like I was doing big circles.  After this I did the Class WOD.....Awesome Box WOD I call it:

Box WOD (Using 155# BB)
3 Min of Work
-1 Min Rest-
6 Min of Work
-2 Min Rest-
9 Min of Work

15 Deadlifts
20 Wall Balls
15 Hang Power Clean
15 Front Squat
20 Box Jumps 24' (Games Standard)
15 Push Press
15 Pull Ups
15 Back Squat
20 Burpees

You do this just like the final games WOD.  You start over after each Rd of Work.  Score is reps completed:

My score
3 Min: 71
6 Min: 100
9 Min: 150 Completed it with :02 remaining

This WOD had me squirming at the end....I was uncomfortable in my own skin for the first time in awhile.  I LOVED IT!!!!!   Next I worked on GHD sit-ups:

10 Min AMRAP
10 GHD Sit Ups
10 Pull ups

My score
8 Rds + 3 GHD's

I went about 70% on this one.  Unfortunately our GHD machine sucks and your feet hurt so bad because there is no padding and it shakes.  I complain about this thing a lot and need to just get my own!  Someday.  I am planning to do some KB work tonight...should be fun.

NU

Monday, October 31, 2011

You Challenge WOD

I did not have a whole lot of time this morning before work to do a lot....but I still got some work done.  I started with the You Challenge WOD which is now on Beyondthewhiteboard.com.  Last week they went ahead and added it to their competition list.  The WOD was a good one......it made me feel nice and slow:

3 Rds
5 Bodyweight Squat Clean (185#)
15 KBS 1.5 Pood
25 Pull ups
15 KBS 1.5 Pood
5 Bodyweight Shoulder to overhead (185#)

My time
12:22

I wanted to finish in 10 Minutes but there was a lot more rest needed then I anticipated.  Great structure to the WOD.  The next WOD was one I have done before and really liked.  MY doubles were not on today so it was ugly:

5 Rds
6 Clean and Jerk 185#
30 DU's

My time
7:24

Again I was wanting sub 7......did not happen.  I really need to get some more work done with other people.  I don't push myself enough alone.  I was not very happy with my performances today but I am working on getting better.
I am hoping to get some work done later on tonight but work may prohibit that from happening if I have to stay real late.  Tomorrow is an off day from work so hopefully I will have ample time to have some good WODs!

NU

Sunday, October 30, 2011

Lipson....Again

So.....I got home from work and did the AF WOD 3 "Lipson" again.  This time I did the right rep count though:

21-15-9
Back Squat 185#
KBS 24KG

My time
3:10

Here is the video for you viewing pleasure...

Saturday, October 29, 2011

REST DAY

I am taking the day OFF with an open to close shift at work today.  Legs are sore....planning after todays rest to hit Lipson again in the morning before work and beat my time of 3:30.....even though I missed a rep last time.....I will beat it!

"Men's best successes come after their disappointments. "

-Henry Ward Beecher

GET BETTER!

NU

Friday, October 28, 2011

SORE legs and some help from the girls

I woke up this morning and my legs....and I mean every muscle in my kegs is sore. This Squats got me good. A good day to take off, but tomorrow I am working Open to Close so I wanted to get some work in today. The class was doing a 1 rep deadlift but I knew that was not going to be a good lift for me but I tried anyway:

1 rep Deadlift Max
435 x 1
455 x 1 (failed)

I had no legs at all on the lift and called it when I was struggling with 455. I am going to give myself a day in a few weeks to go for a legit 1 rep deadlift since I have not done it in almost a year. After this I threw some girls in the mix:

ISA-GRACE-100 Pull Up

My time
12:18

Isabel took 2:37...finished Grace at 6:41....started my pull ups at 7:30. This was good but I felt sluggish and slow. I paced it somewhat at the beginning to make sure I had some in the tank. I really liked the pull ups at the end and my grip was tired fro. Yesterday so I had to push through it. Still slow on my pull ups. I need to get 100 u der 3 minutes. This was a nice combination of WODs. Then:

Tabata Row for Meters

My total meters
921

I burned out quick and had no legs in the last half of Rds. Great end. Now get ready for work!

NU

Thursday, October 27, 2011

"Lipson" and Back Squats EMOTM

Today I decided to do "Lipson", the Again Faster WOD 3.  I was hoping to do well but then something happened:

21-15-9
Back Squat 185# (Taken from the ground)
KBS 1.5 pood

My time
3:30

The only problem was I only did 20 Back Squats on my first Rd!  Idiot!!!!  The nice thing is I get to do it again and try to beat my time....probably not for awhile though, and I will tell you why in a bit.  Next I did a WOD with weighted MU's....my first weighted MU WOD!  I learned a lot from it:

8 Min AMRAP (wearing 25# weighted vest)
2 MU's
10 Deadlift 185#

My score
6 Rds + 3 Deads

It took me awhile to get the hang of the MU's in a vest....actually my 2nd Rd of Mu's took me 1:30 to get 2!  Fortunately I got the hang of it and went unbroken the rest of the way (With a lot of rest in between the unbroken sets.)  Nonetheless something else to add to my training.  Next I did the class:

1 Rep Shoulder Press Max
175 x 1
185 x 1
195 x 1 (FAILED)
195 x 1 (FAILED)
195 x 1

It took me a few tries but I got it.  It is all about bar placement and keeping it close to you and getting your head through instead of pressing with an arched back.  I was happy!  Next was a fun WOD:

Box WOD
Tabata Push Press 75 #
Tabata Ring Rows

My score
132 PP
46 RR

I was shot on the Ring Rows and had nothing left after Rd 2.  I think I averaged 3-4 reps each interval after my first few.  Loved the Push Presses!!!  I decided to now go heavy.  I saw Blair Morrison has been doing a lot of EMOTM heavy sets until failure of until 20 Minutes.  I have done a few of these but today was the heaviest I have went:

85% 1 Rep Max Back Squat (345# - last heavy 1 rep I did was 405#)
2 Back Squat EMOTM for 20 Minutes or FAILURE

My score
15 Rds + 1 rep

On my 16th Rd I started to fall forward on rep 2 and completely lost it!  I was so close and upset.  I do not get to squat heavy very often because I train alone so much so it was nice to have someone spot me on this.  I was smart (not normal of me) to call someone out to spot me once I was past Rd 10.  I felt strong still but was moving slower with bar.  Something to work on and get better with as long as I have spotters.

NU

Wednesday, October 26, 2011

Main SIte from Sept 26th

I decided to do a Main Site Wod I had been eyeing since it came out....in fact I eye them all it is just a matter of doing it instead of something else.  Today I did it:

15 Min AMRAP
10 Toes 2 Bar
10 Wall Balls
10 Box Jumps 24' (regional standards)

My score
10 Rds + 8 box jumps

I realized after the WOD that I did T2B first and it was supposed to be Wall balls.  After looking at some scores online I realized I have not been going ALL out on a lot of my WODs.  Do not get me wrong, I go hard but get into a groove and pace a lot of WODs so they look the same beginning to end.  I am not sure when this happened but I am going to begin going HARDER in my WODs from here on out.  Not that pacing is bad, I just know I can go faster and get better going harder.  We will see tomorrow how it goes. 

I planned to do some heavy squatting but time did not permit....along with me not wanting to get in the way while they squatted.  I am going to do some heavy back squats tomorrow.  Looking forward to that!

NU

Tuesday, October 25, 2011

Heavy Squat Cleans and Dizziness

I have taken off a few days and feel great about it.  Normally I feel like I am weaker, slower, and overall not as "fit".....even after just 1 rest day.  After this though I know I am getting better by allowing my body to get better.  I had a lot planned today until something got in the way.  I took Jada to school and then headed to the box.  I decided to do the class because there was rowing....always can work on rowing.  Problem is, before the WOD we were on the mats tumbling and rolling.  Long story short, I got sick and could not even go hard during the WOD with out throwing up.  The WOD was:

2 Rds
2 Min MAX Calories Rowed
-1 Min rest-
2 Min Max Med ball Sit ups
-1 Min rest-
2 Min MAX KBS 2 x 1.5 Pood
-1 Min Rest-

My score
201 total reps

To explain how bad this was.  I started to feel better before the WOD so I rowed hard and got 53 calories the first 2 min.....then on the sit ups problems occurred.  I started losing where I was and wanted to puke.  i got to the KB and only got 21 reps.....I scaled up to 2 KB's that were 1.5 pood and did Russian style....to your shoulders not overhead.  The next Rd Rowing I puked in my mouth and only got 37 Cal....things went down hill and I walked out after the end of the WOD to get air.  I realized I needed a few hours to recover.  Fortunately I did and did a good WOD at home:

10 Rds
10 Axel Bar Power Cleans 95#
20 DU's

My time
7:26

My doubles were horrible, it was windy and I was alittle wild.  Other then that I really liked this one from CrossFit Indy North.  here is the vid:


After this WOD I came in side and did Heavy Squat Cleans:

3 Rep Max Squat Clean (NO HOOK GRIP)
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 2 (FAILED 3)
275 x 3

I was excited to get 275 x 3 the second attempt and think 285 may have been doable.  Next time.  The first video is my failed attempt and the second is the attempt I got it.  I also did not use a hook grip:

FAILED IT ABOVE
NAILED IT BELOW
I am planning to go for a nice run and then possibly hitting a WOD to incorporate my burpees into.  Get better!!

Got some more work in:

19:30 run from Chelssie's G-mas house to the river. Nice run. Then:

3 Rds
12 burpee Box Jumps 30'
12 KBS 2pood

My time
5:54

My wife told me to do this one. The burpees were slow doing them in the garage on the concrete. Much better WOD the. It looked like it would be on paper.

NU

Friday, October 21, 2011

Stress Outside The WOD

Not sure how many people out there stress about a WOD like you stress about a test or a big project at work....I know THIS guy does.  I can even take it to another level.....stressing about a weeks worth of WODs!  I can have a whole day dedicated to stress surrounding a workout that will not occur for 10 hours!  I will think about it all day....how to attack it?  Will I have time for it still?  Will something get in the way of doing it?  Is it really what I want to do?  Is there something better I could be doing?  Why not just REST? THIS IS GONNA HURT!  I can go on and on.  Even staring at the bar seconds before "GO" I will be stressing about what the future holds.....crush or be crushed!

Recently I started sitting back and analyzing how this effects me.  And it truly effects my daily performance at work, with family, when I am in a situation where I cannot work out....I have trouble even concentrating because my entire being is engrossed in CrossFit.  Am I crazy?.......I know one thing....this is the first TRUE ADDICTION I have ever had.  Who thought working out could do this to a person!

I am trying to let it go.  I am a person who prides myself on having little to know stress....but I have a problem.....what I believe to be a good one.  But, allowing myself to stress as much as I do about it can turn BAD.  The last few days I have been able to control it and enjoy moments more outside of "the WOD."  This may seem strange to many but it is really how I am....ADDICTED...all stemming from wanted to be the BEST, but having a lack of time and a family forcing me to make decisions daily around when and how I will work out to get "BETTER." 

Today I am good....I am taking off the day other then my burpees and I am fine with that....it is hard for me to be fine with a rest day, weird I know.....I need to remind myself why I CrossFit or why I do the things I do, have the things I have, and love the ones I love......it is for a bigger picture being painted and every piece comes together to develop who I am and stress is not me.  I tell people all the time if you are worrying or stressed ask yourself, "What can I do to fix the worry or stress?"  If the answer is nothing, then STOP worrying and stressing....if it is something DO IT, and do it ALL THE WAY! 

In closing, I stress for nothing, no reason at all, I can control everything but have been letting stress control me.  Not anymore, I feel this will help me become better in many ways including my fitness.  STRESS never made anyone better.....

Thursday, October 20, 2011

Lots of Deads, Thrusters, and Rope Climbs

I am calling it a day early.....I know I know.....I look for these days and consider them Gold when I get them.  But, for awhile now I have been thinking about having a long rest period.  I feel this is the perfect time to start.  I ended my training early and will be taking off the majority of the next few days to recover and come back.  I started today after the 5:30AM class:

5 Rds
15 Thrusters
15 Bar-facing burpees

My time
9:59

My hamstrings were tight right from the get go and I felt very drained.  I know I can go much faster but my intensity was down due to my body being fatigued.  It is good to hit a wall like this but when you do....be smart and back off.  My issue was I wanted to continue to get some work in before throwing in the towel:

Overhead Squat 10 Rep Max
135 x 10
145 x 10
155 x 10
165 x 10
175 x 10
185 x 10
195 x 10
205 x 10

I could have gone heavier but thought this was good.  I was training Tara this morning and she walked in, so that is my other excuse for stopping.  205 felt very easy and I felt as though I was getting stronger as the weight got heavier. In between the first 3 sets I did 20 push down with a Green band to get some accessory work in between sets...the next 3 sets I did 10 strict pull ups.  I liked this and may start throwing in mare accessory work.

About an hour after this I did:

10 Rope Climbs for time:

My time
2:32-2:40

The buzzer said 2:27 when I finished but I was told to go and realized the timer did no0t actually start until I was on my way down from the first rep making for the unknown time.

I left the box and then did some Deadlifting at home:

Work up to heavy 5 Rep
225 x 5
275 x 5
295 x 5
315 x 5
335 x 5
365 x 5
385 x 5
405 x 5

Then:

Max reps 275 Deadlift

My score
31

My back was shot so I tried to break it up into small quick sets but that did not work.  I like this cash out.  This is the second time doing it and I like it best for deadlifting because this is my weakest lift.  I will continue working on it and get better.

NU

Wednesday, October 19, 2011

WWW3 and a Sprint WOD

I went to the Box after dropping Jada off at school to hit the WWW3.  This was a good WOD but felt a lot more like a warm up.  In this WOD it is 3 separate AMRAP, each beginning over at the first movement just like the Games final WOD:

World Wide WOD 3
3 AMRAPS
1 Min
-:30 rest-
2 Min AMRAP
-:30 rest-
3 Min AMRAP

30 DU's
15 KBS 2 pood
15 Jumping Lunges Each Leg
15 Hand Release Push ups
15 Air Squats
15 Push Press
15 Back Squat
15 Power Clean
15 OHS
Burpees if you have time remaining

My score
1 Min AMRAP- 12 Lunges total
2 Min AMRAP- 15 Air Squats
3 Min AMRAP- 4 Back Squat

I did not get all the way through and really do not think it is physically possible.  Next I did the class which was a sprint:

3 Rds
200 M Run
20 Du's
10 Box Jumps 24' (Games Standards)
10 T2B

My time
5:01

This was a good burner because I had a push from a few guys in the Box, so thanks for that.  I then began working on 3 rep Max pull ups:

3 rep Pull up Max
90# x 3
110# x 2

I then kept nailing my shin with the plate to where it actually had me on the ground in pain so I decided to stop and not work up to a 1 rep.  I did a lot with a 45# weighted vest.  I wanted to get another WOD in but had to get home for work.  I will try for one more tonight if I have the time.  Tomorrow should be a good day with me being off work again!!!!

NU

Tuesday, October 18, 2011

GOOD DAY.....Body is Tired

Today I had the day OFF and packed a lot in before Noon.  It started with teaching the 5:30 AM, then I did WWW2:

World Wide WOD2:
1 Min Max Box Jumps 24'
1 Min Max Thrusters 115#
4 Min Max Calories

My scores
47-12-81

I came to a conclusion the other day.....A) I still do not like nor am I good at rowing....B) Our rowers at the gym are slower then other rowers!  Every online competition I do with rowing puts me in last place in the WOD......so I am calling out our rowers, or at least saying they need to be oiled.  Oh well.  Next:

1 Rep Max Snatch
205
215
225
235 (F)

I did not feel good from the get go catching in the squat.  I was just not comfortable and kept the bar to far away from me forcing me to raise on my toes when I caught the bar.  After this I coached 2 individual training sessions then did the class WOD:

2 Front Squat 1 Push Jerk Max
275
285
295
305 (F)
305
310 (F)

Then:

10 Rep 185# Clean and Jerk for time

My time
:45

I really liked the front squats into the jerk.  The goal was to front squat 2 times and then go straight into a jerk.  We took the weight from a rack but could not rerack once started.  i really wanted 310# and had it up but just could not lock it out at the top.  Next time.  I was going to do You Challenge today but after I saw Main Site I HAD to do it:

Main Site
200 M Run
7 MU's
200 M Run
7 HSPU
200 M Run
:30 L-Sit
200 M Run
20 Pistols

My time
35:56

This was long and slow.....I ran....more like Jogged very slowly.  I went unbroken on everything except the L-sit.  I swear each :30 lasted about 2 Minutes because of all the breaks I took during the ":30"....that is a long time!!!!

I went home for lunch and then decided to wait til that night to hit my next WOD that I did at about 75%.  I did not want to push to hard but I really wanted to do a WOD to include my burpees and get some deads in so I used a WOD that was posted on here a couple weeks back and put it to use:

21-18-15-12-9-6-3
Deadlift 225#
Burpees

My time
10:58

I was taxed and broke up every set of deads except the 21-6- and 3.  I had ample rest but it still taxed me.  Great WOD...THANKS!!!  If anyone else has a good one let me know about it.  I love different programming, post times to beat!  Now...shower and TV even though I will prolly watch pre-recorded CrossFit Games Episodes....Get Better every WOD!

NU