Drop a Line

Question or Comments e-mail me at:

nickurankar@gmail.com

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