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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