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Monday, May 30, 2011

try this Lion....

Try this WOD and try to beat me!.....Good luck.

This was from a couple weeks back.

6 Min AMRAP: 8 Deadlift 185 - 8 over box jumps 24'

1 min Rest-

2 Min AMRAP: Max 135# Thrusters

8 Rds + 8 Deadlifts....23 Thrusters

Prep Work Continues

Chelssie made a shirt for Regionals to help support me:

Broken Bones
Broken Dreams

Nick Urankar
2011 Games Bound!

Thanks Chels I will make you proud no matter what the results!

I was notified today and asked if I was ok because I have not posted in awhile.....well.....things are going great and I am VERY excited for Regionals in less than 2 weeks!!!!  CRAZY.....I thought I would not be saying that for at least another year.  I will also say I have been getting very emotional about the thoughts of making it to the Crossfit Games and LA.  I would not be able to express my feelings if this dream were to come true.....I know screaming like a pre-teen would be something that would occur.  I did do a few things yesterday that made me feel good, the first was a feel good story because it showed progress:

Deadlift 315#
Box jump 30'

my time

Then after a 40 min rest:

100 pull ups
100 KBS 1.5 pood
100 DU's
100 OHS 95#

my time

I was very strict with my movements and in a competition I feel I can push this time down under 17 min.  I came back in the afternoon and did some more:

Max Snatch

My weight
230# (PR)
235# (FAILED)

I was pumped to get a new PR so close to my injury and after some intense WODS.  After this I did an old friend:


my time

This hurt me and showed I need lots of improvement.  I should be doing this under 1:40 by now.....but I do have problems going overhead right now and will continue to work on my shoulder.  It is no longer my collarbone that bothers me but the muscles in the back of my shoulder.  They are all very tight and I need about 15-20 minutes of prep in order to prepare them to go overhead.  Fortunately there is not much overhead at Regionals.  I then did:

Max Thruster

my weight
245# (FAILED)

Shoulder was loose from Grace so I jumped into this afterwards to test the shoulder and work on thrusters.  When I got home I almost got out of doing burpees.....until right before I was going to bed the wife asked if I had done them.   I put my head down, walked down stairs and started the clock:

50 burpees

I was ready for bed now and am prepared for a great week of training.  Tue-Wed-Thur will be great days to get better.  Today is going to be an easy day of low intensity work.  Good luck and get better!


My time

Thursday, May 26, 2011

Regional WOD 3 and 6

Ever feel like you will never finish a workout!  or that you are moving sooooo slow that time will run out.  I feel that was with these two workouts.  I did both of them today and they suck!  Workout 6 had me moving at a snails pace......and I was not a fan:

Regional WOD 6
20 Calorie Row
30 Burpees on a plate
40 Ground to Overhead 45# DB's
50 toes 2 bar
100 ft walking lunge 45# plate overhead
150 ft sprint

My time

Then I did WOD 3

315# Deadlift
30 inch box jump

My time

really I finished the first WOD in 12:49 and the second in 11:36....not at all where I want to be.  Hopefully the adrenaline of competition will help to lower my times, until then I will not try to do these ones again but continue my training and incorporate these movements in it.  2.5 weeks and I will be in Columbus vying for a spot to California.  May the best 3 move on!  Get better by then I say....get better!


Tuesday, May 24, 2011

Regional WODS

This morning I did 4 of the Regional WODs.....1 unofficial though.  I started with the 5the WOD:

Muscle up
Squat Snatch 135#

My time


Deadlift 315
Box Jump 30'

My time


100 Pull ups
100 KBS 1.5
100 DU's
100 OHS 95#

My time

Then I did Max thruster.  I did not set up the ladder but in stead just worked m way up from 155#.

Max Thruster
245# (Failed 255#)

I felt good about the day and my hands are wrecked.  I know my times need to be much better in order to move on to the Games and I will work on getting there while trying to tone down for Regionals!  Get better minute by minute day by day!


Monday, May 23, 2011

Weekend Trip to Indy

The Indy trip was awesome.  We hit up a lot of WOD and I did 3 of the Games WODs while I was there. 1,2 and 3.  Two of the WODs we did right off the bat wrecked me!

22 Deadlift 315#
200 M Farmers Walk 53# KB each arm
22 Ground 2 Overhead 53# KB each arm
200 M Farmers Walk 53# KB each arm
22 Chest 2 bar pull ups
200 M 40# Sandbag carry
22 Overhead Squat 115#
400 M Run

My time

This sucked on the grip....but was awesome!!!!  Next was one that wrecked the legs:

4 Rds
100 Ft Walking Lunge 45# Plate overhead
30 box jumps 24'
20 Wall balls

My time
Similiar time...and hurt just as bad.  This was a great one and was enough to want to call it a day.  I had also done it before about 2 minutes faster a few months back which shows you how much the first WOD took out of me.  Hope to get a nice rest day in today and then hit it hard tomorrow...  Getting better!


Friday, May 20, 2011

Regional WODs Announced

I am not sure what I think about the Regional WODs being announced, but I do know at least I have some focus to my training....this is not true Crossfit but I will take it.  Here are the WODS:

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

There they are folks....we will see how I do.  I am headed to indy to see how my training is going with some other great Crossfitters.  I will have an update on Sunday when i get back!  Super excited to get better!


Thursday, May 19, 2011

Great Morning! You Challenge WOD 2

Felt great this morning and hit up a few WODs:

1000 M Row
50 DU's
40 KBS 2 Pood
30 T2B
20 Wall Balls
10 Sit ups
1000 M Row

My time

This one was a burner.....and my glutes and hamstrings were on fire....Next:

You Challenge WOD 2
5 Rds
8 Squat Snatch 135#
16 Pull ups
24 box jumps 24'

My time

After that I did an old friend...Diane.  I consider her a nemesis of mine.  I have been trying to do it unbroken for a long time now....with no avail.  I had to break the deadlifts 1 time on the 15's and 1 time on the 9's.  Next time I will gut it out unbroken.

Deadlift 225#

My time
2:30 (PR)

Good morning and plan to do a little accessory work when I get home.


Wednesday, May 18, 2011

You Challenge

Over the last few days I had been doing WODs against some friends from around the country online and it was getting pretty heated!  The last one we did started to attract quite a bit of people and we decided we needed a page devoted for this friendly competition.....YOU CHALLENGE I said!

I let them know I had a page I created just for something like this.....and it has begun.  The first WOD:

Overhead Squat 95 / 65
Bar-facing Burpee

My time

I did it again without clapping over head on the burpees and did it faster:

My new time

The winner gets to choose the next WOD for You Challenge (go to facebook.com and like the group!)  Dan Tyminski came up with a good one and I decided to keep it:

5 Rds for time:
8 Squat Snatch 135#
16 Pull ups
24 Box jump 24'

Anyone can feel free to jump in, scaled if necessary.  This is all for fun.  I will be doing it tomorrow morning.  Should be a blast.

It ended up being the top time and the only reason I redid it was because Bobby Noyce did it in 5:23 and I coule not believe how much slower I was, so I had to see if it could be done.  I was happy with the time.  Today I am going to be taking the day off.  I may do my burpees and KBS tonight though.  You never know!

I also heard that the Regional WODs are getting announced tonight when they close people from entering Regionals.  This is crazy considering some people have 1 month to train for the specific movements.  Ultimately the best will win, but it will be interesting to see how it plays out if that is the case.  Still super stoked about Regionals JUNE 10th-12th!!!!


Sunday, May 15, 2011

PR's...MU/BC and Bulger

Man oh Man.....I feel good.  I am 100% since the broken collar bone or at least as close to it as I can get.  i did a couple WODs today that I PR'd on....I am very excited:

Muscle up
Bear complex 115# (clean-front squat-overhead-back squat-overhead is 1)

My time

My PR for this was 4:38 I believe.  I was able to go unbroken on the Muscle ups.  I then did another WOD I PR'd on:

10 Rds
150 M Run
7 Chest 2 bar Pull ups
7 Front Squat 135#
7 Hand Stand Push ups

My time

I did this a few months back in 15:58.....a PR is a PR!  Again very excited at which the direction my training is going.  I hope to continue to PR.  I am doing WODs that have not been done in awhile to see how my overall training has been.

I also did:

Max Squat Clean
275 (could not get 285#)

Max Push Jerk
295 (could not get 305#

Very happy with the day and I look forward to continued improvement.  Regionals are in 1 month and I will be ready to go!!

Saturday, May 14, 2011


Great CrossFit Commercial by Albany CrossFit


Well yesterday a lot of people were doing the 8 Rds: 30 DU's - 10 KBS 2 Pood.  Everyone's time was better then mine and it was discouraging.  So when I got home from work Chelssie said.......DO IT AGAIN!  RIGHT NOW!    I could not turn that down.  I jumped on it:

8 Rds
30 DU's
10 KBS 2 Pood

My time

Much better and felt great doing it.  I did not move a whole lot faster so my thought is I did one to many Rds last time.  There was also an article posted on the Crossfit Games that had a nice thing to say about me.  Now I know Doug Chapman so he may have just been being nice to me but it was great to see my name.


Check the article out, we have a stacked region. 
I am also....as everyone probably knows....picking up my training and feeling better and better everyday with where I am physically.  This next month will be very good for me to build myself up to a point that I will be very competitive and have the opportunity to take one of the top 3 spots.....a DREAM!  I just wrote to Dan Tyminski yesterday that if I made it to The Games I would CRY!  Who knows, hopefully I get to find out. 

Taking today off and tonight I am going to have a good night with the wife and daughter.  I cannot wait!  Keep training hard....and GET BETTER!

Friday, May 13, 2011

Growing Excitement!

Everyday I wake up thinking it is all a dream....from the initial episode of losing the chance of competing in Regionals and potentially the Games.....to having qualified for Regionals!  Wow!!!  And everyday I feel better with what I am capable of.  This whole tornado adventure is amazing and I cannot wait to see how the story plays out.

I did a really good WOD today that I got from a fellow Crossfitter:

4 Rds
10 Clean and Jerks 135#
15 C2B
200 M Run

My time:

I initially wanted sub 12 because I knew the chest to bars would be tough on the shoulder.  Brandon said why not go for sub 11....and here we go....barely got it!  I was happy but I know my times need to get much better if I expect to contend for a Games position.  Only the top 3 go.....I want to be 1 or the 3.

I am taking off tomorrow and going to hit it hard next week to see what I can handle.  building up my capacity is huge right now, along with my strength.  I hope that this happens quickly for me.  Trying to get better.


Wednesday, May 11, 2011


SO......I am in!  I will be competing in the 2011 Central East Regionals for a chance to go to the 2011 Crossfit Games!  You have no idea how much of a roller coaster these last few months have been.  I am picking up my training to help get my body where it needs to be by June 10-12th.  I am pretty much now able to do all movements with minimal limitations. 

Sorry it has been so long since I posted.  My mind has obviously been racing and I have been unsure about what my next steps and approach to my training would be.  I am excited to see how far I can come in the next month!

I am going to limit the amount I post about my specific training unless people would like me to send them what I am doing, I will do that.  Otherwise I will post some WODs I have done and give updates on how I am mentally and physically.  One HUGE thing is that the last few days have brought my confidence up and I hope to see that continues.  2 Wods I really liked that I did in the last few days were:

5 Rds
15 Thrusters 95#
15 bar-facing burpee

My time

the other is:

8 Rds
30 DU's
10 KBS 2 Pood

My time:

These were good burners and I would recommend doing them.   

I will do everything I can leading up to Regionals to get better!!


Saturday, May 7, 2011

Almost a PR

I worked out at the house today and felt pretty good (based on the exhaustion) about what I did.  I started out with:

3 Rds
15 hang Power Clean 135#
15 burpees

My time
3:21 (1 sec off my pr)

I was happy about this time and know I can beat it.  My burpees felt slow and I broke the Hang cleans in the last Rd.  After:

Push up hand release
Deadlift 225#

My time

Doing more burpees was horrible and the WOD was better then I thought.  Again I was drained at the end and plan to do more burpees tonight along with some strength.

Last night I went ahead and did 50 Burpees in 1:37 and then Deadlifted up to 375# x 3 and 395# x 1.  I think I might just deadlift again some more tonight if I feel up to it.

When I got home I did Burpees and KBS to try and beat Bryn who did 50 of each with a 2 Pood in 5:01:

50 Burpees (1:39)
50 KBS 2 Pood

My time

I had to break the swings up way more then I would have liked and without chalk my hands were very slippery.  I will be trying to improve this time.

When That was over I went down stairs to Deadlift with the Axel bar:

185# Deadlift 50x with Axel bar

My time

I have to keep working on using the Axel bar.

Friday, May 6, 2011


I almost......almost...made a bad choice.  Then half way through I realized it was a bad choice....and then when done I was happy with the choice.

I woke up this morning for the 5:30 AM class, I had a WOD in mind I wanted to do but as I woke up to leave it sounded horrible!  SO....I laid in bed for about 10 minutes and was going to try to go back to sleep until I thought to myself...."I will be mad at me if I do not go!....so GO!"  Fortunately, I listened, the morning started with:

Bench Press 5 Rep Max
235# x 5

Collar bone felt good but could not have gone much more then this.  Then the fun part:

For time:
2 K Row (7:09)
3 Rds
10 Squat Snatch 135#

My time

I rested about 3-4 minutes after I got off the rower but still included that in my total time.  My glutes and Hamstrings were burning so I chose not to start on the snatches.  In the middle (probably even before) of the row I thought this was a horrible idea!  Then when I finished that I thought to do more would be stupid.....I continued, and when I finished i was happy I did it all and finished.  Weird how these things work, at one moment you can despise something and then moments later be so happy for what you once did not like.

That is all she wrote.  I felt tight from yesterday and decided to just walk away and get ready for work.  We will see if I decide to do anything else tonight.


Thursday, May 5, 2011

A great day of training

The day started with a plan to work as much as possible, I started with:

5 Rds
5 push press 155#
5 MU's

My time

I took a 15 minute rest and then:

Snatch complex (power snatch/hang power snatch/squat snatch)

My time

These two WODs were not the best while my shoulder is healing but it let me know where I sat d in movements I have not been able to do. This was my first time doing a WOD with MU and also the first time going slightly heavy in the snatch. After the WODs I did some strength and started with a movement I have nit worked on much, but it ended great:

Overhead squat 5-5-5-5-5



Sumo deadlift 20-20


These felt good tt do but I wanted something to bust my lungs:

3 Rds
20 wall balls
20 box jumps 24'

My time

I went home and then later on in the day I did a WOD with the wife and it was sweet:

Double Helen
1200 M run
63 KBS
36 pull ups
800 M run
42 KBS
24 pull ups
400 M run
21 KBS
12 pull ups

My time

I went unbroken on the 63 KBS which had me very excited.....the pull ups are still tough and I can not do very many unbroken, but I was able to butterfly! After the WOD we had 10 minutes to do shoulder to overhead max:

Max shoulder to overhead

It felt easy but I was talked out of going higher since it was the first time going this heavy, and I felt it was the smart thing to do. I hope tomorrow will be just as good as today was!


Wednesday, May 4, 2011

Active Rest

It is hard for me to rest.  i always have some sort of rest planned.....then something comes up.....it could be an awesome WOD I see or even boredom.  Today I am trying to not do anything.  I wanted to do some running though and actually found a great hill.  I ran 1/2 mile to the hill and then:

10 Hill Sprints
my time 7-10 sec. each sprint

The hill had a long steady incline side and a steep shorter side.  The shorter side I averaged a 7 sec run.  The other side about 9 sec.  I ran 5 on each side.  The sprints felt good but it would have been better with a vest.

I am going to go home tonight after work and enjoy time with my family!  I am excited for that.  Then tomorrow I will be hitting up some WODs that Patrick Cummings sent me from Again Faster.  They look good and I plan to get the 5 of them completed this weekend.

When I got home I did my old Burpees and KBS:

50 burpees (1:36)
50 KBS

My time

I did 33 unbroken and them I did 5 and then finished it with 12. I hurt, but the KB got very slippery at the end.


Tuesday, May 3, 2011


The last two days were great...yesterday

Tabata V-ups

My score


20 min AMRAP
9 toes 2 bar
12 hand release push ups
15 air Squats on a med ball

My score
9 Rds + 8 air squats


Front squat 3 rep max
295 x 3

Squat clean 1 rep max
275 x 1


500 M row
44 double unders

My time

Then in the morning today I did 3 WODS:

4 Rds
3 times through is 1 rd and then a minute rest between Rds

2 front squat 225#
10 ball slams 20#
5 strict pull ups

My time
15:55 (including rest time)


2 k row

My time


Overhead squat 95#

My time

Later on in the night I did 50 unbroken 1.5 Pood KBS....then:

50 deadlifts 155#

My time


Sunday, May 1, 2011

The Girls

Today I was ready to test myself some more.  Yesterday I did the same with the Deadlift and it has left my back tight!  After work:

10 Min AMRAP:
5 Deadlift 275#
7 Burpees

My score
10 Rds + 5 Burpees

This was weird....it was almost as if I started losing feeling in me back,  like auto pilot.  I went unbroken on all the DLs except the final RD.  Overall I was happy and felt this was a great test for me.

This morning I was ready for more.  The wife and I went to the gym and I started with:

5 Rds
400 M Run
15 Overhead Squat

My time

Then.....20 minute rest:

30 Clean and Jerk 135#

My time

I was excited to be able to go the first 14 reps unbroken.  I was able to bring the bar down from the overhead position and not have to drop the weight.  I am getting very excited and ready for what is next.....hopefully that being Regionals!  I have said once i can do butterfly pull ups and butterfly MU's I will be 100%.  Hopefully that will come soon.  Continuing to get better!