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Monday, February 28, 2011

Unknown WODs are great

Last night I asked a friend to help a brother out with some WODs. I had plans to go to the early class and train and then i was stumped....what to do? I asked a friend (Bryn) to send me to random WODs and I would do them after the class.....good....or bad mistake:

Class WOD:

Deadlift 1 RM
415# (Back started to round so I worked on keepin it tight)

Shoulder Press 1 RM
195# (FAILED)

For time
500 M Row
50 Air squats
40 Wall balls
30 Burpees

My time

Good quick WOD that really burned the legs. Next was Bryn's 1st WOD:

7 Rds
7 135# Squat Cleans and jerks
7 Chest 2 Bar Pull ups

My time

Rough WOD.....i just tried to keep moving.....not fast.....but just keep moving. This is one of those that after 2 Rds i thought I would never hit 7 Rds.......Next WOD:

10 Rds
3 315# Deadlift
6 Clapping Push ups

My time

When I saw the clock at the final GHD's, I wanted to get sub 12, did not happen. This one was not as bad as the 1st WOD and I was able to go unbroken. I really concentrated on the deadlifts for good form. Great programming from Bryn. I did not want to do the last WOD.....but got a push from my wife and she did not even know it! Thanks!


Sunday, February 27, 2011

Sometimes moving may not motivate but can give you results

I woke up this morning......late.....planned to leave at 5:45am.....didn't leave until 6:15am. Once I got to the gym I had a plan, and almost changed it due to feeling that the initial WOD would stuck. I forced myself to start moving and not think about it....I always hate when I give in to de-motivation....but I need the work to get better:

25 Rt arm KB Snatches 1.5 Pood
25 Lt arm KB snatches 1.5 Pood
50 Push Press 95#
50 Chest 2 bar
50 Walking lunges 45# plate
50 T2B
50 Double-unders

My time

Rough but felt great when i finished other then I felt like I did not leave it all out there. I told myself that sometimes you need those kind of WODs. Next was some strength:

Front Squat 10 RM
235# x 10

Worked up to this. Increased my weight from last time 10#. I was happy but know I can do more. Next:

Snatch balance 1 RM
255# (FAILED...had it Overhead but could not stand with it)


Back Jerk
315# (FAILED....had it up, I just did not drop under it in the Jerk low enought)

I am planning to do a short met-con at home and my normal burpees and KBS.


Saturday, February 26, 2011

Regional Areas Announced

Regional for the Central East is going to be June 10-12th. It was a surprise when they announced the areas because last year there were 12 states that came together to make up our Regional. They had talked about using the top athletes and rearranging the regions....they must have thought we have a high centralized amount of athletes in our area because they lowered the Regional to only 5 States: Indiana, Michigan, Ohio, Kentucky, Tennessee.

It is exciting to have some more answers. 3 1/2 months until Regionals. I am super excited!

I had to be at work early for a meeting so I was not able to get any work done. Have some plans when i get home....not sure if I will have time to get to all of it, but I hope so:

75 Burpees (2:50)
50 KBS 2 pood

My time

This hurt....big difference doing 75 burpees and using a 2 pood kb from 50 burpees and 50 KBS 1.5 Pood!


Deadlift 5 RM
225# x 5
275# x 5
295# x 5
315# x 5
345# x 5
365# x 5

Felt easy, this is my base and will be trying to increase this weight each week, as I will with all of my lifts. Need to get some chalk though because my hands get sweaty and slip off the bar.

Power Clean was next but I did the first one with 225# and when I was in the hook grip I must have pulled to hard on my thumb because I got a shooting pain and decided to call in on that note.


Friday, February 25, 2011

Arnold Classic 1 Week away

I am pumped....in 1 week from today I will be at the Arnold Classic to compete with some of Crossfits top athletes. The unfortunate part is every day up until then I will be working all day. Thus, I had to wake up early to get a WOD in at the box:

Brenton (20# weighted vest)
100 Ft Bear Crawl
100 FT 5 Broad Jump / 3 burpee

My time

This was a good one but mainly just to get some work in. Did not take me to a tough place but I think that is because I could have pushed more. After:

30 MU's

link to last 30 MU's

1st time I did these I got 8:45. I was hoping for a better time this time but I had some problems with the rings early on and lost some time. Nothing to write home about but maybe could have cut down :30 to a minute. Next time I hope to be in the 6 minute range. The ultimate goal is 4:30. That will take work.....but I am willing to put in the time.

After the Arnold......the Open starts March 15th.....cannot wait!!!1 Going to work on getting better until then!


Thursday, February 24, 2011

Great Morning!

Sometimes you wake up and feel horrible.....this morning was not that morning. I felt great....sore....but great. i got to class to teach at 5;30am and decided to join in on the WOD. We started with:

1 K Row



Not a PR....but I know with a push or a little more mental strength i would have had sub 1:40 which was the goal. Ultimately the goal is sub 1:30. This will happen. After the class I did:

Shoulder press 3 RM
165# x 3

Push Press 3 RM
225# x 3

The Push press was heavy but felt great.....and the back felt fantastic. I had so much problem going overhead that doing this gave me a lot of confidence and made me feel 100%! Through in one last thing before the morning was over:

Deadlift 225# 10x EMOTM:
8 Rds + 2

My hands felt raw after everything from the weekend on and I quit prematurely. I liked this though.....burpees and swings tonight. I can definitely wait to do those!

Finally caught up with the blog.....weekends a way can make staying on top of things tough......hope everyone is getting some goo training in! And Lion....it was 9 T2B not 12....but way to go the extra mile!!!

Tired at night (FS OR)

I was so tired the other night that i made the decision to skip the 5:30 class and do a WOD after teaching the night class at the box. I had to work early and was hoping to get some good work in. Unfortunately it was not all I had hoped for. The 5:30 class ended late so my 5 rd WOD wound up being 3 Rds:

3 Rds
400 M Row
21 KBS 2 Pood

My score

After class:

Front Squat
275# x 5
325# x 1 (PR)

I was stoked I got 325#....tried for 335# and was not able to get all the way up. Once i get my Olympic shoes in the right size I will get 340#!!!! next came the first bout at 75 burpees a night.....i did not do the 2 Pood swings since I had them in my WOD:

75 burpees

This sucked and I actually stopped for a second. I plan on knocking this time down in the next few weeks. Anything to get better!


Wednesday, February 23, 2011

Torn Hands

Torn hands are not a badge of honor. I hate when my hand tear.....A) it hurts..B) It is hard to do anything with them..C) the skin gets tight and keeps tearing while trying to heal..D) it hurts.

People talk about torn hands as a good thing......I can not think of one good thing that comes from torn hands. Today.....Yesterday I tore my hand bad. The day started off well:

1 Rep max OHS

My weight

There was a big class so i was not bale to go up in weight. It felt light and I think I could have gotten 300+. I will try later in the week. Next:

15 Min AMRAP
7 Front Squat 95#
9 Pull ups

My score
20 Rds + 5 FS

This was was tough and really was perfect because it kept me working the whole time. I love not having to rest. I feel like I get so much out of these WODs......I was not expecting my hands to tear so much though! It is even hard to type! Fortunately.....it will heal. Later that night:

50 burpees

I talked to my wife last night at her birthday dinner.....she just turned 25....is in the best shape of her life and looks better then ever and is smarter then ever. You are amazing....we talked about me changing from 50 burpees a night to 75. So....tonight begins 75 burpees....should be fun. I am also changing to the 2 Pood KB at night as well and go for 50 after my burpees. The ultimate goal is unbroken on both one after the other. Always trying to improve!


Tuesday, February 22, 2011

Mondays Work

Sunday I was sore but did Max KBS:

61 (my hands got sweaty)

I cannot use chalk in my house but I need it for my KB, it gets slippery. I know I can do a lot more unbroken. We will see in the future.


205# x 1 (Failed 215)

Clean and Jerk
255# x 1

Still really sore. Just wanted to throw some heavy weight around.

5 min AMRAP:
20 Hammer Swings (10 ea arm)
20 Wall Balls 20#

My score
3 Rds + 6 Wall Balls
-30 sec rest-
Max T2B


4 Rds
5 MU's
30 DU's

My time

That night I went to the class:

Back Squat 5 rep Max:
325# x 5 (legs were sore)


14 Min AMRAP
15 lunges 45# Plate Overhead
20 GHD's
My score
6 Rds

The GHD's wrecked my calves. They were horrible on my legs, not my abs! Great day!

Saturdays Competition in Ann Arbor

First off, after the first WOD my back felt GREAT!  And I was very excited to get through 6 WODs in 1 day and feel as good as I do.  I will get into and post the WODs:

WOD 1:
225# Max Rep Deadlift in 1 Min
-1 min rest-
275# Max Rep Deadlift in 1 Min
-1 min rest-
315# Max Rep Deadlift in 1 Min
-1 min rest-
365# Max Rep Deadlift in 1 Min

Min 1: 25
Min 2: 18
Min 3: 6
Min 4: 2

I took it easy on this WOD because it was very intense and all back.  I placed 27th in it and knew there was little chance of winning the comp even if I won all the other events.  But, fortunately I was able to go 100% on every other WOD:

WOD 2:
12 Min AMRAP

9 T2B
15 Push ups (Hand Release)
21 Air Squats (on a ball)

My score
9 Rds + 5 T2B

2nd place

30 Back Squat at 255# on 10 inch box

My time:

4th place

WOD 4:

My time

I had to break up the pull ups on the 15's and did singles on the pull ups for the 9's.  I was thinking I was going to get a PR but the T2B messed up my grip more then I thought.

WOD 5 (Only the top 20)
3 Rep Max Clean and Jerk (10 minutes to find it with :45 once you start your 1st rep to get 3 reps)

My weight

1st Place

I tried to do as little reps as possible so I started with 245# and then did 255# until someone got that and ended with 265#.  This was the Semi-final and only 20 men made it to this event.

WOD 6 (Only the top 10)
Row 2 K
3 Rds
10 Squat Clean 135#

2nd place

My time

There was a 18 minute time cap.  Only 4 men I believe finished this WOD.  It was brutal I cramped up on the rower and my feet went numb in my new shoes (never do a competition with new shoes).  Overall I finished 4th and was happy.  Great job Hyperfit and Doug Chapman.

Friday, February 18, 2011

Back aches

Well I decided to take off the two days before the competition in Ann Arbor because I went to do OHS yesterday and I felt my back want to give out......which of course worried me. I felt like I just took 34.3 steps backwards. Not sure why. I had been doing, what I thought was everything right, until this moment. I had even been going moderately heavy with my lifts.

I have decided that if I question my back at all on Saturday that i will drop out of the competition and be smart for the Open in march. I am also planning to see a chiropractor in hopes that he/she can find some secret ancient pop of the back that will fix me 100%! wishful thinking. Hoping for the best tomorrow!


Wednesday, February 16, 2011

Hang Clean and burpees

I brought back an oldie but goodie. It has been over a month since doing this WOD and felt like it was a good day to perform it:

3 Rds

15 Hang power cleans 135#
15 burpees

My time:
3:20 (PR)

http://nickurankar.blogspot.com/2011/01/quick-post.html (Old PR)

last time i did this I PR'd with a 3:35. I had to break up the last 2 sets of power cleans. not this time! I only broke up the last set.....9 - 6. I do not know why either. i was felling good and just set it down. My grip was strong and it had to have been all mental. I was so mad when I set it down. At least I know next time I will be doing it unbroken for sure!

Tonight I will go for Max KBS. I will count this workout as my burpees for the day and try to get over 60 straight swings.

i am also very excited for the competition in Ann Arbor on Saturday. my back is feeling much better and i am confident I should be able to perform every exercise. I am excited to meet new competitors and to keep getting better in preparation for the 2011 games!!

When I got home:

60 UNBROKEN KBS 1.5 Pood

This made me excited.....but I could have done more but my hands got very sweaty and the KB was very slick.  I will do this again when I have some chalk.


Tuesday, February 15, 2011

Dirty Dozen (I think) PR

I did a WOD September 22nd 2010 and said it was the "Dirty Dozen." i am not sure if that is the right name for it but I will go with it. My time was 12:35. I had not done it since then but I know i am definitely better at Crossfit and knew it was time to try. I taught the 5:30AM class and then hit the WOD:

http://nickurankar.blogspot.com/2010/09/i-like-chippers.html (last time)

Dirty Dozen

My time:

I honestly knew I would be my time but know I can get it faster when I am totally 100%. I took the day off from strength based on my new programming. but....because of how my back felt yesterday and the Competition on Saturday I would have taken it off even if I had something scheduled. I will be back at the box later on tonight to coach and do another WOD or some skill work. Not sure yet but I am always excited to get better!

Picture is of Jada and me reading the other night......I LOVE THAT LITTLE GIRL SO MUCH!!


Annie PR


Back was tight when I woke up this morning but when I got to the gym I rolled it out and it began feeling much better. So, I started my strength for the day:

Back Squat 5 x 5

185# x 5
225# x 5
275# x 5
305# x 5
325# x 5

I did not want to go any heavier than this because I want my back to continue to get better. After this:

Snatch 4 x 2

135# x 2
155# x 2
185# x 2
195# x 1

Back tightened up and I felt like I need to stop at 195#. I got it up easy and was going to go for 235# but thought it would be better not to. I rolled my back out until the class got there and then I did:


My time

I was stoked. My old PR was 5:34 but I knew I could beat that today. I had Brandon go against me since it is one of his best WODs and I knew he would push me. Thanks Brandon!

The rest of the day was spent with Jada and Chels on our Valentine's Day! i did do my nightly ritual though with a twist:

60 Burpees
60 KBS 1.5 (33 Straight)

My time

This sucked but I need to keep increasing it. I think I may do 2 Pood Swings starting next week. We will see. And I almost forgot I have a competition this Saturday in Ann Arbor.....It is gonna be awesome....hope the back holds up....I am hopeful it will!


Sunday, February 13, 2011

Overhead....never thought I would be so happy

I decided to try to go overhead since a majority of the movements in my competition next week are Overhead. I was worried but concentrated on staying tight. In the end......it went perfect!

Shoulder Press 5 x 3


Back Jerk

305# (Failed)

Felt great that i was able to put that type of weight overhead and not feel a bit of pain......especially when I failed on a rep. After I was going to do Coe but didn't feel up to it so I did:

Max Pull ups

Hitting burpees and KBS tonight.


Saturday, February 12, 2011

One Great Day!

So....last night I came home to a package.......my wife ordered me some stuff from Rogue for my birthday and it arrived early. I got a Rogue Bar Bell Club T-shirt and an ABMAT......to top it off.....Nike Romaleos Olympic Lifting Shoes!!!! These are amazing. The stability is amazing and I believe, after doing some strength work, that my lifts are going up! I started with doing some strength for the first time to test my back:

Front Squat 5 x 10
135# x 10
165# x 10
185# x 10
205# x 10
225# x 10

The 225# felt very easy and made me antsy for a new PR. Back felt good but moved on:

Power Clean 5 x 3
135# x 3
165# x 3
185# x 3
205# x 3
225# x 3

Again the stability in these was awesome. Decided to do some MU's:

4 MU's on the minute until failure:

6 Rds + 3

Hands felt like they were about to tear so I dropped and ended it early. Next a Main Site WOD from a few days ago:

20 Min AMRAP:

5 Paralette HSPU 5 inch depth
10 Ring through Rings
15 Med Ball Cleans 20#

My Score
13 Rds

This was good. i went at a good pace, but still did not go all out. Back is feeling great and I am going to be preparing, and hopefully be 100% for the Ann Arbor competition!


8 x 3
1 x 2


50 Burpees
50 KBS (43 Straight)

My time


Friday, February 11, 2011


I woke up this morning and went to the 5:30 AM class. I had my own agenda though. I planned to do the Main Site WOD from the day before. A beaut of a WOD I must add.....but after starting I realized it was not going to be a WOD I would be able to hit at 100%. I had to take it about 80% but it still felt good to do it without pain:


15 KBS 1.5 Pood
15 Power Clean 95#
15 Box jumps 24'

My time:

I was very disappointed with the time even at not going 100%.....so I will be doing this again before the Open to shoot for a much faster time with a better back. After the WOD:

Tabata Sprints

12% Incline

These are no fun! But needed none the less!!!

At night did:

50 Burpees (1:40)
50 KBS 1.5

My time:
3:44 (PR)


Thursday, February 10, 2011

2 in 1

I woke up yesterday and my back was very tight.....and I mean VERY! It felt like I was starting at square 1 again. I went through the morning wondering what had happened. I came to the hopeful conclusion that it was sore from the work I had done the day before. I decided to go to the morning class with my wife and work through the soreness:


Bent Row 135#
Ring Push ups

My time:

I took it easy trying not to aggravate my back with the rows. I ended up staying off of it for the rest of the day other then a 10 minute run I did on the treadmill. I went at 8 MPH and 3% Incline. The run felt good and helped loosen my back.

When I awoke this morning I felt like a million bucks!!!! Back felt brand new and I was excited to give it a whirl. I did not plan to do much but....just wanted to see how the back held up, Started with:

50 Back squat 135#

My time:

The back felt tight but held up well under the circumstances. After:

2K Row

My time:

No pain at all.....and was able to push. Did not go 100%.....but it is always hard to gauge how hard you are pushing when you row because it sucks so much! Excited for tonight to do my burpees and try to do my KBS again. Trying to shoot for 50 straight! Going to get better one step at a time...

50 Burpees (1:42)
50 KBS 1.5 Pood

My time
3:50 (PR)


Tuesday, February 8, 2011

Good Day....quick post

Back was tight ealy but loosened up throughout the day:


My score:
29 Rds + 8 Air squats

After work:

12 Min AMRAP:

8 box jumps 24'
10 Ball slams 20#
12 Air squats

My score
16 Rds

50 Burpees


5 Rds

15 Toes thru Rings
3 Rope climb 15 ft

My time:

Awesome day and back felt good.....not good enough for weight but good enough for this!  Quick post.  Gotta get to bed!


It went well...1/7/11

Yesterday I tested the back.......we did something I was not planning to do but I went with it:

Max Snatch:

195# x 1
205# x 1 (FAILED)
215# x 1 (FAILED)
220# x 1 (FAILED)

I may have failed when i got heavy....but....I was excited that I was able to do this FREE of pain. I did not want to start of my road back going heavy. I worked my way up though feeling good and decided to just go with it. They then did clean and Jerk which I sat out from.....did not want to be to stupid.

The WOD was next:

USAW Crossfit 10 Min AMRAP

6 Squat Clean 115#
12 Pull ups
24 DU's

My score
7 Rds + 3 SC

I felt slow doing this but again....it was good to go through an entire WOD with no pain. i was conscious of it the whole time. Later that night after the 7PM class I did my burpees. before that I did some back squat. Light weight but wanted to see how my back would hold up. It did well again.

50 Burpees

It is nice to have someone time for you. Takes one less thing you have to worry about. Expecting the back to be tight tomorrow

Sunday, February 6, 2011


I have been carefully moving my back around to positions that I have been staying away from and ones that had been hurting it. No pain.....I do have that fear in the back of my head that tomorrow when I go it will flare up. I promise not to think about it though when I am lifting and keep my core tight. I did do something today:

300 Air Squats for time:

My time:

I planned to go at a nice easy pace and try to go unbroken. I was able to keep the same pace the whole way through with no back pain....again we will see once weight gets on a bar.

I have a plan in place tomorrow morning at the gym that I hope works flawlessly and has me leaving full with excitement about no back pain....this way I can continue to work on getting better!


Saturday, February 5, 2011

Day 2 of nothing on the back

Day 2 of nothing started and is going well. I did do something though:

4 Rds

20 Curls
20 lying triceps extensions

I did not time this and it was more accessory work that would not bother me. Reminded me of old times before Crossfit. Felt good to do something though. Having a blast still. Back is feeling good.....still not testing it though.....looking forward to Monday to see what is going to happen!


Friday, February 4, 2011

Day 1 of no work

Day 1 has gone well with help of having to work 13+ hours at work. I have only done 50 push ups on 3 different occasions.....I did say I would allow myself to do those. I will probably do that a few more times today before I go home and jump in bed.

I also ordered a book I am excited to read...The Paleo Diet for Athletes. I was reading some online and it was really motivating so I knew I had to buy it.

Well.....wish me good luck with the rest of my, "no exercise for the sake of my back," endeavor!


Thursday, February 3, 2011

Executive Decisions Can be tough

I had plans today with hopes that my back was healthy.......thought wrong. I was doing the Northwest regional WOD from last year:

30 Calorie Row
30 Thrusters 95#
3 Rope climbs
30 KBS 1.5 Pood
20 Calorie Row
20 Thrusters 115#
2 Rope Climbs
20 KBS 1.5 Pood
10 Calorie Row
10 Thrusters 135#
1 Rope Climb
10 KBS 1.5 Pood

I was doing well until I hit the 135# thrusters. I did rep 3 and felt my back tweak again. I came to a crossroad.....keep going or give in to the fact that my back needs to heal with rest. I gave in....barely!

I am making an executive decision to do nothing until Monday....unless it is body weight that I feel nothing on the back by doing. I am hoping that I can be at 100% by next weekend and be done with this. I am frustrated and I am angry at myself. So close to the Crossfit open and this happens. But, I would rather compete then have to sit out for the competition because I was not letting myself heal. So.....Monday it is....and it may be longer then that if need be.


Wednesday, February 2, 2011

I Love Blizzards

I hate Blizzards......woke up this morning with 2 ft of snow.....again.....shoveled....again.  Seems like a reoccurring theme where I moved that we get 2 ft or more of snow A LOT!  So after 4 hours of shoveling my lower back was rocked.  Thought after an hour of rest I would be able to hit a WOD....out of the question!  Instead I did something simple:


Push ups

My time:

This is simple and fast so why not....plus it wrecks the shoulders.  I did this 33 seconds faster then just a few days ago so that was nice.  Will be hitting some burpees tonight, but maybe with a twist.


Tuesday, February 1, 2011

Accessory Work

So.....I feel the back will not heal if I am hitting WOD's at 100%. I decided to back off today and do some accessory work. I did push-ups, dips,supine row, HSPU, and max pull ups....a little bit of everything:

Max Pull ups:

I was happy with this and my hands gave out so that was all I had today. I will go back to the gym tonight for class and do a few more things. It is nice to sometimes not have a time format to get work done and just get a few things done.

Funday Monday

I started off Monday at the 5:30Am class and we did some nice back sprints. I was unable to do the WOD as prescribed...instead I scaled it:

15 Deadlifts 225# (did not have the bar touch the ground to keep tension the whole time)
9 burpees
1 Band Sprint down/back
10 Deadlifts 225#
6 Burpees
2 Band Sprints down/back
5 Deadlifts 225#
3 Burpees
3 Band Sprints down/back

I finished somewhere in the upper 5 minute range. I was more worried about making sure my back did not tweak at all. Felt good. Before I left I messed around a little and decided to go for a PR on pull ups:

Max Pull up
38 (PR)

I never do this except to beat someone else but never to failure. My old PR was 37 so that shows I just wanted to beat that. Did a bunch of DU's as well. When I got home:

10 Min AMRAP:

7 Squat Cleans 95#
10 Push ups (Hand Release)

My Score:
10 Rds + 5 Squat Cleans


Max KBS 1.5 Pood

My score:

I have done this before but I did not do Hand Release pull ups. This is a burner and I will keep coming back to it. I went back to the gym to teach class and before it began did Max pullups:

Max Pull ups
45 (PR)

My goal is 75 unbroken pull ups. I will begin to work on these along with my burpees and KBS. I did not do my burpees yesterday to give rest to the back. Hopefully it will be 100% soon.