Drop a Line

Question or Comments e-mail me at:

nickurankar@gmail.com

Monday, December 31, 2012

Regional WOD 4 (2012)

I have had good training this holiday season.  We did a good WOD on Saturday after the Team WOD we normally do on Saturdays.  After the Team WOD I planned to do one more thing then call it a day:

100 Shoulder to Overhead 
125#

My time
5:03

That was it....so I thought (Considering the Team WOD was 30 Minutes Long)  But no....I got talked into a LONG WOD:

40 Min AMRAP
400 M Run
20 Pull Ups
20 OHS 115#
20 HRPU
20 Sit Ups

My score
7 Rds

That was it.  Yesterday I took off and hung out with Fam and so far today:

EMOTM 10 Min
3 x 225# Touch and Go Cleans

EMOTM
3 x 255# Touch and Go Cleans

Then:

30 Hang Cleans 225
2:48 (PR 3:35)

Then after todays class I did:

Regional WOD 4 (2012)
50 Back Squats 135
40 Pull Ups
30 S2OH 135
50 Front Squats 85
40 pull ups
30 S2OH
50 OHS 65
40 Pull Ups
30 S2OH 65

My time
17:35

Now I am at home while my daughter naps thinking about something quick to do.  Get Better!

NU

Sunday, December 23, 2012

You Challenge

I have had an awesome week of training.  I hit a big PR on a WOD I did a long time ago and did an awesome AMRAP on Saturday.  The WOD I PR'd on was:

5 Rds
6 Clean & Jerks 185#
30 DU's

My time
5:28 (7:11 last time)

On Friday I did:

Heavy Grace
225#

My time
5:35

I want this to be much faster and will be working on that.  I then did:

"ROY"
5 Rds
15 Deadlifts 225#
20 Box Jumps
25 Pull ups

My time
14:18

I rested a lot more then I would have liked to during this WOD.  We also had control on all the Box Jumps on this.  What came after this does not make me happy.  I did:

"AMANDA"
9-7-5
Muscle Ups
Snatch 135#

5:36

This was not a good time and I will be doing it again "more" fresh then this time.  On Saturday I wanted to hit a 275# snatch but it was not going up.  I gave 3 attempts but I was a couple inches short from getting it over head.  After it we did:

45 Min AMRAP
50 Ball Slams 30#
20 Burpees
50 Wall Balls
20 burpees
100 Push Press 45#
50 Ring Dips
20 Burpees
50 Jumping Lunges
20 burpees

My score
2 + 40 Wall Balls

This left my body TIRED!!!  Then came today, we had a Christmas party where we played a lot of dodge ball!!  Then I did this weeks You Challenge WOD:

3 Rds
5 Clean & Jerk 185#
50 Double Unders
5 overhead Squats 185
*every fail on the DU's results in a 5 burpee penalty at the end of the WOD*

My time
4:19 (No Penalties)

Good week....GETTING BETTER!

NU

Thursday, December 13, 2012

BUSY and LAZY

I have been busy so when I have time I have been lazy with posting.  I have been training hard though, trying to get ready for The Open, Regionals.  Here is what I did yesterday:


Started with Bench Press.  EMOTM 6 Bench @ 185#.  I was interrupted a few times so I am not sure how long I did this.  Then:

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

My time
10:26

Mid day I went and ran 12:52 with a 20# weight vest.  Not to bad.  Then in the afternoon:

Elizabeth (Games Standards)
21-15-9
Power Clean 135
Ring Dips

My time
3:04

Sunday, November 25, 2012

40 Min AMRAP

Yesterday I did a long WOD with one of my members, she crushes EVERYTHING long!  She did not disappoint.  My goal by the end was not to let her lap me:

40 Min AMRAP
10 Deadlifts 275/185
10 GHD sit ups
400 M Row
800 M Run

My score
5 Rds + 205 m Rowed

She was on her run and left with about a minute on the clock left.  After this we had about a 20 Min rest and then did:

100 Clean and Jerks 135/95# (KALSU style)
5 burpees at the top of every minute, starting with burpees

My time
15:20

I may have missed counted somewhere but I am not 100% sure.

Yesterday I did:

1 Rep Thruster 2011 Regional Standards
295# (PR)
305# (Missed 3 times)

I will get 305 soon.  Then:

For Time
100 Shoulder to Overhead 125#

My time
5:36

-6 MiN Rest-

100 Overhead Squat

My time
9:06

The Overhead Squats were a little uncomfortable.  I am taking off today but plan for some fun tomorrow.  Get Better!!

NU

Tuesday, November 20, 2012

Runs & Muscle Ups

Yesterday was a pretty good training day even though I did not get to do the class WOD.  I started with some strength stuff.  I had done this awhile ago and it CRUSHED me....Today was a different story.  I got threw it fairly easy:

EMOTM 15 Min
2 Power Clean, 1 Jerk
275#

Finished every Rd with no Fails.  I then did:

5 Rds
6 Bar MU's
6 Bench Press 185#

My time
6:35

I believe I did this before in 6:37....I felt real slow today though.  Then I decided to do the Comp WOD 1 that we did Saturday in the Thanksgiving Bash.....It still sucked:

3 Rds
15 Bar Facing Burpees (Hand release)
20 Power Clean 95#

My time
5:23

I went real slow this time for some reason.  I even thought....this sucks....after Rd 1 and wanted to stop...it hurt that bad.  All I did was mess around the rest of the day including Back and forth Wall Ball challenge, starting at 10 then your partner does 10 increasing by 1 until your partner or you quit.  I heard her say she was done at 17, so I finished 18 and went on to the class.
___________

Today I started with:

For Time
30 Clean & Jerks 185#

My time
3:30

I thought I would pace it and go 2's the whole way.  That stopped fairly quick and I realized I should have hit a big set to start.  Next time.  Then:

Class WOD
10 Rds
5 Burpees
40 M Shuttle Sprint (10 M)
5 Deadlifts 185#
40 M Shuttle Sprint (10 M)

My time
9:35

I stayed after class and Back Squatted

Starting with 305
EMOTM 3 Back Squat increase 10# Every Min

Went to 375#

Before the 4 PM class:

20 Min AMRAP
400 M Run
7 MU's

My score
7 Rds  + 100 M

Did all the MU's unbroken so I was pretty pumped about that.  I have done this 2 times before and never went unbroken before.  Good day so far!!

NU

Tuesday, November 13, 2012

Weekend in Columbus, OH

I had a great weekend training in Columbus while my wife got her level 1 cert.  It started Saturday morning with:

EOMOTM 20 Min
3 Heavy Front Squats
10 GHD Sit Ups

weight used
275-285-295-315-325
Then 325 for the last 5 Rds

Then we did an Outlaw WOD:

4 Rds
5 Back Squat 250#
10 Shoulder to Overhead 53# KB's
150 Ft Shuttle Prowler 165# on the Prowler

My time
6:48

I decided to do some Tabatas after this on my own:

Double Tabata
Push Press 115#
Bar MU's

I alternated the movements.  I then got asked to do a quick team WOD that turned out to be harder then I thought:

For time
20 Cal Row
20 DL 225#
20 T2B
20 Push Press 135#
20 KBS 70#
20 Wall Balls 30#
300 M Run w/ 30# ball overhead

Not sure on the time.  We did this as a team but I went first through the whole thing.  I then left and went to Fit Club un downtown Columbus:

Fran
2:19

then you ran across the street and ran up and down the parking garage.  I was tired going up the stairs!!

On Sunday I did 2 long WODs:

Whittman
5 Rds
22 KBS 7-#
22 Box Jumps 24"
400 M Run
22 Burpees
22 Wall Balls 20#

My time
30:51

The worst part was the KBS, after Rd 1 I broke them into 2 sets.

Next Hendren came in and had one for their comp class at CrossFit Polaris:

For Time
50 KBS Buy in 70#:
3 Rds
400 M Run
20 Burpees
10 MU's
5 Snatch 185#
Buy out:
200 DU's
5 Legless Rope Climbs 12 Ft

My time
26:17

I was feeling it after this.  Yesterday I decided to take the day off and today have done:

5 Rep Deadlift
455
475 x 3 (FAILED on 4)

Then 2012 Thanksgiving Comp WOD:

For time
40 Shoulder 2 Overhead 135#
30 Over the Box Jumps 24"
20 Ground to Overhead 135#
10 Over the Box Jumps 24"

My time
5:43

I plan to do some more today.  Not sure what yet but we will see.  Get better!!

NU

Wednesday, November 7, 2012

Good 10 Rder

25 Min AMRAP
200 M Run
30 KBS 70#
25 Pull ups

My score
5 Rds + 6 KBS

Slow but a good one.  In the afternoon:

10 Rds
10 Hang Cleans 135#
10 Wall Balls 20#

My time
8:46

Then right before the final class I did:

8 Min AMRAP
2 Deadlifts 335#
2 MU's

My score
15 + 2 Deadlifts

That one was good.  No failed MU which was what I was going for but I would have liked to have gone faster.  That was the day.  Nothing really exciting but still trying to get better.

NU

Tuesday, November 6, 2012

The Chief

I took off on Sunday and really wanted to hit a PR on my Snatch on Saturday......that didn't happen.  265 would not stay overhead.  Goal is 275 soon.

Yesterday I got some work in early but then my shoulder was a little achy so I stopped for the day:

The Chief
5 Cycles:
3 Min AMRAP
-1 Min Rest-
3 Power Clean 185#
6 push ups
9 air squats

My scores
5 + 1 P
5 + 1 C
5
5
5 + 1 C

185 was heavy and my quads were on fire!  Then I did:

Isabel
1:53

next:

50 G2 OH
45# DB's

2:29

Before the 4 PM class I did some squats:

Front Squat
5-5-5-5-5

315

I used 315 for all 5 sets.  The last one got tough.  Plan to do a few WODs with a longer one in the mix.

NU

Thursday, November 1, 2012

Watching CrossFit Online

Yesterday I was planning to take it easy....then I took a break and watched the CrossFit Games ad could not help myself but try some of the WODs:

Elizabeth
21-15-9
Power Clean 135
Ring Dips

My time
3:11

This was my first time doing this without a squat clean...still tough.  I was wanting sub 3 but that did not happen.  Not to happy but will do it again.  Then:

Isabel

My time
1:56

Again, the bar felt light but I was not happy with the time.  Next I did a WOD I made up and wanted to keep it in that sprint range:

For Time
30 Bar Facing Burpees
50 Power Cleans 95#

My time
4:06

WOW...much harder then I thought.  Grip was shot.

Today I wanted to keep it short so I just did:

Max Set MU's
12

5 Rep Deadlift
465 x 5

then:

For Time
Buy in-
20 Chest 2 Bar
-into-
5 Rds
20 Jumping Lunges
10 Deadlift 225#
-buy out-
20 Chest 2 Bar

My time
6:20

Jumping lunges sucked!

NU

Tuesday, October 30, 2012

Some PR's

I neglected the blog the last few days but here is some of the past training.  Saturday I did Grace two time within an hour:

Grace
1:31 (PR)

Grace
1:41

I took off on Sunday and hung out with the family and then on Monday:

5 Rep Front Squat
315 x 5


I did this for 3 sets.  Then the WOD:

For time
30 HSPU
40 Pull ups
50 Front Squat 135#
60 KBS 1.5 Pood
70 Burpees

My time
14:39

Then I did a WOD that had me call it quits.  Crushed me:

You Challenge WOD
5 Rds
7 Bar MU's
7 Power Snatch 185#
7 Power Cleans 185#

My time
17:55

Had me feeling it for awhile.

Today has been a busy day but still got some good work in.

8 Min AMRAP
7 Push Jerk 155#
12 Chest 2 Bar Pull ups

My score
7 Rds

Then:

Death by Deadlift
275

My score
13 + 8

Beat my back up here....wooh.  Next came the Class WOD:

The Other Total
1 Rep Max Clean
335# - Tied PR

1 Rep Bench Press
325# - PR

1 Rep Max OHS
325# - Tied PR

I was happy about this especially since my shoulders were shot.  Hoping for a good day tomorrow!

NU

Wednesday, October 24, 2012

PR on Cindy and Isabel!

I am pretty excited because I got a bunch of PR's the last couple days.  Ones that made me believe I will crush them again very soon....this was not one of them:

Two days ago I had a good time:

5 Rep Back Squat
415 x 5 (Lifetime PR)

I know my depth was questionable though so I will be doing this again next week.  Next I did one I love:

30-20-10
Hang Clean 95#
Wall Ball 20#

My time
3:33

Unbroken....then one that always haunts me yet I keep doing it:

5 Rds
15 Thrusters 95#
15 Bar-facing Burpees

My time
9:01  (last time was in 9:59)

When I finished it made me think I can go unbroken.  I did 20 and then lost my grip.  I am excited for Barbells for boobs on Sunday to see if I can make it happen.  Ill try to get a video for if I do.  I still wanted some more so I did a little burner before the 7 PM class:

8 Min AMRAP
7 Shoulder 2 Overhead 155#
12 Pull ups

My score
8 Rds + 9 Pull ups
___________________________

Yesterday:

1 Rep SNATCH
245
255 F
265 F

I had 255 every time but kept missing it so decided to go up and had no better luck.  Next I did Cindy with the class:

Cindy

My score
31+10 Push ups (PR)

In the after noon I decided to throw on some weight and do Isabel:

Isabel

My time
1:46 (PR)

I know I can go a lot faster when my hands do not feel so beat up.  I will probably do this again in the next couple days.

Monday, October 22, 2012

"Manion" on Friday

I did the Hero WOD Manion on Friday with the class at 5:30 AM.....brutal WOD!

"MANION"
7 Rds
400 M RUN
29 Back Squat 135#

My time
27:04

I ended up breaking the Back Squats up 22-7 for the first 6 Rds and then ended up going unbroken in the 7th Rd.  At the 7 am class I ended up having an athlete, Megan, go completely unbroken in 25:38.....making me wish I had done it with her so I was not so week.  Later in the afternoon I did:

Grace
1:39 (PR)

I know I can go faster!  Then:

Max Pull ups
45

30 MU's 
3:46

I failed my 21st MU which took me out of having this be a PR and sub 3:40.  Next time.  I then did some snatches on Saturday and ended with:

100 Shoulder to Overhead
115#

My time
5:02

I liked this a lot.  I took Sunday as a rest day but while cleaning the gym I PR's on my Max Rep KBS:

Max Rep 1.5 Pood KBS
94

Happy about this.  On my way to over 100!!!!  Getting better!

NU

Friday, October 19, 2012

Almost a PR

I started yesterday with some push presses and ended the day with one of last years Open WODs:

Tabata Push Press
115#

My score
18-14-11-8-8-8-8-9

HEAVY!  This started to really tax the shoulders.  I then went into the Lurong Performance WOD 3:

7 Min LADDER
Deadlift 225
Hand Stand Push up
1,1-2,2-3,3.....

My score
11 Rds + 9 HSPU

Deadlifts got heavy, but this was also after 455 x 5 the day before.  Then I did a team WOD because Adrian came in early:

12 Min AMRAP
40 Box Jumps 24"
40 Ball Slams 30#
-into-
40 Toes to Bar
40 Power Cleans 135#

Each person is on one movement at a time partitioning how they would like, but you cannot move on until the couplet is complete.

Our score
2 Rds + 28 T2B and 14 P Cleans

I wasn't sure if I would be able to.....but it happened that I could jump into the 5:30 pm class:

Shoulder to Overhead Max 1-1-1-1-1
285 - 315 - 345 - 375 (F) - 375 (F)

That would have been a PR and I totally had it!  I tried 1 more time and Failed again!  AWWWW!!  We then did the Open WOD 12.2:

12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible


My score
88 (Tied Open Score)

I was not to mad about this.  I felt much better going through this then during the Open. No press outs and solid form.  My shoulders were just fried.  I want 210!  Get better and I will.

NU

Tuesday, October 16, 2012

SLOW Karen

Morning WOD did not go well:

Karen
7:11

Slow as molasses.  Then:

15 Minutes Every :30
275# Power Clean

Then in the class we did an all out row.  It sucked, I really felt the quads from yesterday.

500 M all out
1:26.6

Not happy with the day so I decided to stop and recover for tomorrow.

NU

Monday, October 15, 2012

Week in San Francisco

My wife and I had a fun week in San Francisco.  I had a PR on "RANDY" in 3:33 and then some fun work on Saturday.  Sunday was all travel and then today I got back into it:

5 Rep Back Squat
405 x 5 (PR)

then:

5 Rds
10 Back Squats 155#
6 Bar MU's

My time
7:25

This was a good one and I eventually broke up the bar MU's 4 - 2 in the last few sets.  I need to be straight setting these.  Be for the 4 PM class I did:

2011 Regional WOD 4
100 pull ups
100 KBS 53#
100 DU's
100 OHS 95#

My time
18:27

I was not to happy about my time but realize that the Bar MU's had taken a larger toll on my grip then expected.  Think that I will call it a day.  Hamstrings are still tight from Deadlift on Thursday:  325 x 5 EMOTM 20 Minutes and then Friday:  worked up to 225 x 8 Good Mornings.  Good stuff.  Get better daily.

NU

Tuesday, October 9, 2012

Back Squat PR

I started yesterday with some heavy squats

5 Rep BAck Squat
395 x 5 (PR)

into-

1 Rep Squat Clean
305
325 FAILED

I cleaned it multiple times but my body did not want to stand with it.  I then did the class WOD a little later:

2 Rds
40 Wall Balls 20#
35 pull ups
30 Ground 2 Overhead 45# DB's

My time
10:11

The G2OH were brutal!  I went and ate some eggs and veggies at my wires Gmas and then did:

For time
200 KBS 1.5 Pood

My time
10:52

You had to do at least 10 swings every set to count the reps.  My smallest set was 12 because after awhile my hards did not like holding the bell.  I wanted to do some more but only had one more break between classes so I did:

7 Min AMRAP
7 Front Squats 135#
7 Burpees

My score
8 Rds + 2 FS

Quads were on fire....from earlier and the thrashing.  The burps got real slow on this one.  Good day and my posterior chain is feeling it today....get better for the Open, Regionals, and The GAMES!  2013!

NU

Sunday, October 7, 2012

"Small" (my apologies)

The last few days have been busy with some good WODs in the mix:

"Small"
3 Rds
1000 M Row
50 Burpees
50 Box Jumps (Games Standard)
800 M Run

My time
40:19

I really paced this....I stepped down on every box jump in the first 2 Rds to save my calves.  Then the 3rd Rd I rebounded and immediately realized it was worse doing the step downs.  I believe I lost a couple minutes by not bounding on my jumps.....next time.


30 MU's For Time
3:41 (:02 Second PR)


Then:

3 Rep Max Hang Power Clean
275#


-next day-

3 Rep Hang Power Clean
285#



Yesterday was more of a mess around day.  I really did not do anything but snatch and walk on my hands.  Worked up to a heavy snatch and then:

Snatch EMOTM 10 Minutes
225#

I had 3 or 4 fails but was able to hit it immediately after the fail.

Then today I just did:

50 Burpees
1:41

PAINFul......who would have guessed!  Hopefully I will have a Big fun day tomorrow.

NU


Thursday, October 4, 2012

Double From with Rest

I had a good few days of training.  Two day ago I did:

Max Snatch
255
265 FAILED

Isabel
2:05

I did this with a new techniques of higher reps with more reps and it did not work.  Then:

FRAN
2:22

Rested and grabbed chalk which I thought cost me.....then I did it again a few hours later:

FRAN
2:16

I did not stop this time and I got faster.  I really feel having everything set up where I need it and with the stars aligned right I can get in the low 2's.

Yesterday I did:

Started with:

5 Min Max Reps
165# Squat Cleans

My score
30

I was not happy with this and plan to do it again. Then in the afternoon I did:

2011 Regional Deadlift Box Jump WOD
21-15-9
315 Dead
Box Jump 30"

My time
5:59

This killed me and I rested a ton.  Not happy as always but again will be doing it soon.  Then I did:

Lurong Performance WOD 1
Max DU's in 5 Minutes
*3 burpees every time you fail*

My score
420 Double Unders

Crushed the quads and calved.  I went 216 unbroken and then broke 4 more times.  Much better WOD then I thought it would be.  Planning a light day today and recovery filled by a lot Friday.

NU

Monday, October 1, 2012

Tin Man And Regional WOD 4

Had a good weekend that included a 5 Rep Overhead Squat PR of 285#!  Then I was able to train with Chris Shimley which was a nice push to have.  Yesterday I took the day off and came in ready to go.  I started today with some squats.

5 Rep Back Squat
385 x 5

Then I went into:

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

My time
3:29

I went into some grip strength where I had to hold a 2 Pood KB in both hands for an accumulated time of 5 Minutes.  Clock stopped every time I set it down.  It took me 6:50 to finish.  Then before the afternoon class I did:

2012 Regional WOD 4
50 Back Squat 135
40 Pull ups
30 Shoulder to Overhead 135
50 Front Squat 85#
40 Pull ups
30 Shoulder to overhead 85#
50 Overhead Squats 65#
40 Pull ups
30 Shoulder to Overhead 65#

My time
17:20

I was wanting to crack into the 17 minute mark and was able to do it......so I was happy!!!  I want this to be much lower though!!!  Continue to get better!

NU

Friday, September 28, 2012

Thruster PR

On Wednesday I had a good Day of training.  It started with what I though would be some heavy cleans but turned out to be to light:

Every :30 for 10 Minutes
1 Squat Clean 245#

Then I did a Max set of:

Max KBS 53#
91 (PR)

Before the 4 PM class I then did some snatches:

EMOTM 15 Minutes
3 Power Snatch 185#

This was a good one and i really go in a rhythm.  The class WOD ended up being terrible.  I also did it write after eating a pork chop and Shepard's Pie....which was a bad idea:

3 Rds
*1 minute each movement*
Double Unders
Back Squat 155#
Toes 2 Bar
Wall Balls
Hand Stand Walk

My scores
320-55-59-75-138'

The Handstand walks were horrible.  I figured I would get at least 90' each Rd and only manage 45-48' every time.  My shoulders were fried!  I planned to then do the comp class but I was beat so I sat out.....unusual for me.
____________________________________

Yesterday I took as a rest day but before the 4 class I was pressured (not really but ill make it seem that way) to do:

1 Rep Thruster
285# (PR)


I was pumped.  I went unbroken from 195-275 by 10# and then failed my first attempt at 285#.  Miguel said, "you have it do it again".....and then the above happened.  i was pretty pumped.  Getting Better!

NU

Wednesday, September 26, 2012

"Angie"

EOMOTM 5 Deadlift 10 MIN
365 - 385 - 405 - 425 - 425 x 5

I wanted to go to 455 x 5 for my last set but new it was not going to happen so I decided to stay at 425 and still did not get it.  Then:

"ANGIE"
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

My time
12:57

I threw in one more WOD for fun at the end of the day that I saw on Main Site awhile back:

Main Site
15 Thrusters 135#
200 M Run
20 Thrusters 95#
400 M Run
30 Thrusters 65#
800 M Run

My time
10:50

Thrusters were all unbroken but my run felt like I was moving like a snail.   Good day of decent training.....planning to turn it up more.

NU

Tuesday, September 25, 2012

Happy But not Happy

I had a good training day yesterday but was not to happy with some of my results.  it started with the Lurong Challenge WOD 3:

5 Rds
20 Burpees
20 KBS 53#

My time
8:53

I paced this and maintained the exact same pace for all my Rds.  I will do this again in about 2 months and go all out to see the difference.  Next:

5 Rep Back Squat
375 x 5

Next week will be 385 x 5 This felt pretty good and I would eventually like 405 x 5.  Then I decided to jump on the bar for a Set of:

Max Pull ups
46

Not happy with that especially since I felt pretty good on the bar just could not hand on.  Later in the day I did a Games WOD from 2010 and Regionals 2011....again disappointed with my grip strength:

"Amanda"
9-7-5
MU's
Squat Snatch 135#

My time
4:57

SLOW!!!  bough said.  This made me go for a Max set of MU's....11.  Then in between classes:

2 K Row
7:17

This started nice and easy and I increasingly got faster. Maintained a sub 1:50 pace pretty much the while tim but the beginning.  That ended the day.

NU

Wednesday, September 19, 2012

Feeling it today

I am feeling it today....initially I felt great, but as the day has worn on the soreness has crept in.  I started today with some pull ups:

Death by Pull ups

My score
21 Rds + 18 (PR)

then I did a WOD before the 4 PM class...Main Site from today....nasty!

21-15-9
Deadlift 225#
Overhead Squat 135#

My time
5:15

I wanted faster but that did not happen!  We will see how I feel tomorrow.

NU

Tuesday, September 18, 2012

"Christine"

Started the day with:

"Christine"
3 Rds
500 M Row
12 Deadlifts 195#
21 Box Jumps 24"

My time
9:51

The box jumps were control at the top not rebound off.  This was harder then expected but just kept moving.  After this:

5 Rds
6 Bar Muscle Ups
6 Bench Press 185#

My time
6:47

then right before the 5:30 class I did:

Tabata Push Press 95#
Tabata Toes 2 Bar
alternating

My scores
14 on the push press but had 18 through 4 Rds
8 on T2B high was 10


Monday, September 17, 2012

30 Cleans for Time

I took off yesterday and only did 2 things on Saturday.  I started with some cleans:

30 Cleans for Time
185#

My time
1:38

Grip burner!  I just couldn't hold the bar after awhile.  Then I went ahead and joined Ryan Grant in a WOD:

20 Min EMOTM
4 Front Squat 245# - Odd Minutes
2 Shoulder to OH - Even Minutes

I could have gone heavier here but it was the first time doing this.  The OH did get real heavy with a lot of pressure on the wrists.  Then came a rest day which was nice to spend with the wife.  I also cheated a lot.....we ate at a sushi restaurant, I had 3 beers, I ate a small tub of ice cream, and had a large dominos pizza (split with the Mrs.)  This was because I am starting the 9 Week Lurong Paleo Challenge today and I have not had a day like yesterday in a LONG time....so I figured.....why not today!

As for today.....eating has been spot on.  My smoothie (blueberries, banana, coconut Milk, Spinach, Apple Cider Vinegar) followed by a coffee at 9.  Eggs loaded with veggies for brunch at 11.  Some Pro strength after a WOD at 1 and then Chicken breast with veggies and later I will have homemade Chicken salad with carrots!  Good Day!
_____________________________________

I plan to still train some more today, but here is what I got in so far......

Snatch Work
Only went to 225#

I was working on getting under the bar.  I have not been snatching a lot so I want to get back into it. Then:

Main Site from the other Day
30 Clean & Jerks 185#

My time
3:26

I was wanting to be low 3 or under 3 but again the grip was just trashed.  Next came a WOD that I love and have been meaning to do for awhile:

3 Rds
30 KBS 53#
25 Wall Balls
20 Pull ups

My time
8:38

Grip AGAIN!  Loved it though.  I plan to hit the class WOD and get some other work in!  Good Day to get better!!!

3-2-1...GO!!

Friday, September 14, 2012

Heavy Deads

I wanted to take off yesterday but could not help myself with the class WOD we had.

5 Rep Front Squat
275 x 5

I was really fatigued in the knees so I stopped there.  Then:

Tabata Row
1006 M

I was happy to break 1000! Next came the WOD

12 Min AMRAP
7 Deads 315#
11 Push Press 45# DB's

My score
9 Rds + 4 Deads

They felt heavy as all get out.  I would have rather got 10+ just because it looks better, and I also rested a ton!  Today I also just did the class WOD:

"Danny"
20 Min AMRAP
30 Box Jumps 24"
20 Push Press 115#
30 Pull ups

My score
5 Rds + 17 pull ups

Another god WOD and had fun doing it with 4 PM class.  Should be done for the day.  Get Better!

NU

Thursday, September 13, 2012

Team WOD

Two days ago I did one that leaves me wrecked.  I had only done it once before but I remember her well:

"Lynne"
5 Rds
Max Rep Bodyweight Bench Press
Max Pull ups

My scores
26-16-11-10-10
38-31-30-29-29

I know this was a rest as long as needed WOD but I kinda rushed it.  It took me around 20 minutes to finish which I was thinking more like 45 Min initially.

Then, at the last minute I did something else:

3 Min Max Back Squat 225#
3 Min Max burpees

My score
33 - 50

I was slow on the burpees and I was trying to game the squats which did not work as I had hoped.  Next time.
______________________________
Yesterday was going to be a rest day but then my job happened.....good Excuse!  It started when I joined the afternoon class:

2 x Max KBS 1.5 Pood
78-50

The first set I was upset because I felt great my hand got sweaty and the Bell started slipping and I had to drop it.  After this we ran  some sprints.

15 x 100 M Sprints
:20 to make the run
:20 Resr

Made them all in :17 or less

Then we had the comp class at night and I joined in:

Max OHS
265#

SORE and fatigued so I stopped here.  Then we did a Team OHS WOD:

150 Team OHS 115# while partner holds bar overhead
You can only squat when your partner is holding their bar overhead

Our time
11:49

I was feeling "Lynne" from yesterday.  Get Better!

NU

Tuesday, September 11, 2012

Deadlift Progression

I started my deadlift progression again yesterday morning.

5 Rep Deadlift
445 x 5

Then I did the 2010 Open WOD but backwards.

10 Min AMRAP
15 Power Snatch 75#
30 Double Unders

My score
7 Rds + 8 Snatch

Then I did:

3 x 15 GHD

Max KBS 1.5 Pood
80 (PR)

Goal on this is over 100.  Later in the afternoon I jumped into the night class:

1 Rep Clean and Jerk
305
325 (FAILED THE JERK)

For Time 
1 Rd of Cindy
Clean & Jerk 155#
Ladder up 1-2-3-4-5-6-7-8-9-10

My time
13:43

I have done this WOD a few time and I believe this was the fastest time yet.  Good WODs.

NU

Friday, September 7, 2012

100 Pull ups

After the lunges and Back Squats I was unable to do much with my legs on Wednesday and Thursday. Wed started with:

100 Pull ups
3:59

then:

21-15-9
Hand Release Push Ups
Pull Ups
Push Jerk 95#
Ball Slams 30#

My time
5:03

then in the afternoon we had our competition class and I got a PR!

1 rep Back Split Jerk
365# (PR)


Team WOD: 2 Person
100 Power Cleans 155#
100 Burpees
100 Power Cleans 155#

My time
20:44

Good day. Horribly sore legs though!!


Tuesday, September 4, 2012

Lunges

400 Lunges
25# Weighted Vest

My time
13:28

This was awesome.  So much worse with a vest.  After this I squatted:

5 Rep Back Squat
365 x 5

HURT!!  This made the lunges show up.  Then I did the WOD with the 4:00 PM class:

21-15-9
Hand Release Push Up
Pull up
Shoulder to Overhead 95#
Ball Slam 30#

My time
5:03

I called it a day after this.  I wanted to do more mid day but I was out running errands and had less time in the box then anticipated.  We will see how the legs feel tomorrow!

NU

Monday, September 3, 2012

20 Min C&J WOD

Yesterday I worked 7 hours getting the gym, set up.  Then I did:

Max KBS 1.5 Pood

My score
76 (PR)

I have never really done Max KBS often or for a true max.....but today I went for a legit Max but feel I have more.  I then went home and ran:

Around Trinity

My time
19:00

I had a good day today.  I was not sure where it was going to go when the day started but eventually a friend came later in the day, Chris Shimley, to WOD together.  It was nice to have someone to train with.  We started with a team WOD after heavy Cleans:

Clean & Jerk Max
325 (Tied PR)
335 FAILED

I cleaned it but could not stand up with it.  Next:

20 Min AMRAP
3 Clean & Jerk 165#
*Alternating partners*

Score
30 Rds

We finished 30 Rds even.  After this we did:

12 Min EMOTM
5 MU's as long as possible

My score
5 for 6 Rds
4 rest of the way

I was hoping to get 5 reps the entire way.  To bad it started to get hard to string 5 together so I dropped to 4.  We ended it with some more shoulders:

7 Rds
50 Double Unders while the other person Holds 115# Fat Bar overhead

I felt really good that about this and have some motivation to train HARD this week.  Get Better!

NU

Friday, August 31, 2012

100 HSPU

Today was a good Day but I was not able to do the big WOD I was looking forward to.  I started with a quick burner:

10 Rds
10 Box Jumps
10 Burpees

My time
4:55

-then-

For Time
500 Double Unders

In the afternoon I did a horrible one:

For Time
10-9-8-7-6-5-4-3-2-1
315 Deadlift
10 Ball Slam 30#

My time
12:01

I finally ended the day before the last class with

For time
100 HSPU

My time
7:13

Good Day!

Sunday, August 26, 2012

Not sure why, but trying to rest

I decided on Friday I would rest. I did do a quick an burner WOD with Russian get ups and Toes 2 Bars. Then in the afternoon we picked up 80 - 100# mats. Then we drank some beer and played ninja warrior on the pull up rig until our hands were raw. Fun stuff though.

On Saturday we had a team WoD that was brutal.

Teams of 3
(each movement begins with 20 pull ups)
120 DB Snatch 45#
200 M Prowler 200#
120 kBS 53#
200 M prowler
120 over the box Burpee jumps 40"
200 M Prowler
800 M run
120 HRPU

Our time
38:46

The prowler got nasty especially when your teammates can no longer push it very far....rough.

After this I did a quick WOD before the demolition of the Box started.

ISA-GRACE:
30 snatch 135
30 clean and jerk 135

My time
6:31

Hands were still raw and was stuck doing singles the whole was. Today the wall is down and a lot I work is bring done so I will be out of commission and may not get a WOD in.....but will be spending a lot of time with my little girl which is always a plus.

NU

Friday, August 24, 2012

Deadlift WOD with Kevin

Yesterday was a fairly light day.  It started with some strength:

3 Rep Push Press
245 x 3
265 x 0

265 would have been a PR but it was not  going up.  Then the WOD was:

Death By 10 Meters
18 + 18

I was not happy because I wanted in the 19's but just had nothing left at this point.  After this I had some meetings and then a drop in from Indy.  He pulled a Deadlift PR and then he had a WOD he wanted to do and I couldn't pass on it:

10 min AMRAP
10 Deadlifts 155#
10 Hand Release Push ups

My score
13 + 10 Deadlifts

Not a bad little WOD....the push ups....as always got me in the later Rds.

NU

Thursday, August 23, 2012

Karen and Squats

2 days ago I walked in the gym slapped 95# on a bar with 10 minutes before the 9 am class and decided to squat.

7 Min AMRAP Back Squat
Max reps with 95#

My score 140

My goal here was to do the largest set I could without setting the bar down, and with the remaining time get as many reps as possible.  I was able to go 140 unbroken and actually was on my way up when the buzzer beeped for 7 minutes on my 139th rep.  I did 1 more to hit 140 and then dropped it.  That was a PR with 95#.

Then the class deadlifted

1 Rep Deadlift
475

then:

430 x 5

I went heavy more then for a 1 rep or 5 rep.  Feel good that this is not lighter weight then untouchable weight.  The WOD after this was:

Karen
150 Wall Balls

My time
5:46

This was a PR from 6:33.  I have never really done this WOD alone or fresh so I am not sure how skewed the 6:33 is.  My legs actually felt fine in was my anterior delta that were on fire.  I ended up having a busy rest of the day so that was it.
____________________________

Yesterday

I did the class WOD again

For time
800 M Run
50 KBS 53#
400 M Run
50 Ground to Overhead 95#
300 M Run
50 Pull ups

My time
14:40

The ground to overhead got heavy and then the pull ups sucked.....and running as always sucked.  Good WOD though.

-later-

30 MU for Time

My time
3:43 PR

4:20 was the fastest I have done this before so I was pumped.  I have been working a lot on MU's and have been feeling a lot better about them.  I have really been working pull ups as well and just did 53 unbroken the other day and feel I can get over 60.....my goal is 75.  We had a competition class at 8 PM but I was unable to do the WOD.  I did do the strength:

1 Rep Snatch
245

I did not go higher because my quads were real sore and I did not feel comfortable in the bottom.

NU

Friday, August 17, 2012

Opinions Wanted

As of late I have been concentrating a lot on my training.  In this time I had decided to stop posting so much and then ended up stopping all together.  Mainly because I did not want everyone to see what I did on a daily basis....because I do not know many people who do this, and many times when I ask what others are doing I get vague answers.  These are my selfish reasons and may be invalid as a reason to not do it.  I say this because I know people look over this blog on occasion and I get awesome e-mails from people.  That is where I wonder what is best.  Because ultimately I know that my short term goal is winning the Games (which I need to make it to in order to have a chance)....but my long term goal is health and wellness and spreading that.

In conclusion...  I was wondering if I could get reasons why people read this blog, or why I should keep it up?  I want to see what drives people who look at this.  I feel I am coming to the conclusion to continue posting daily again, but am really wanting to hear form you.  Thank you in advance......here is what I have done today:

WOD
2012 Regional WOD 4:

50 Back Squat 135
40 pull ups
30 Push press 135
50 front squat 85
40 pull ups
30 push press 85
50 OHS 65
40 pull ups
30 Push press 65

My time
18:03

-later in the day-

Ladder Diane
7 Min AMRAP
3-6-9-12....
Deadlift 225
HSPU

My score
18 Rds + 17 Deadlifts

Nice little WOD.  I may be done for the day but who knows.

Sunday, July 22, 2012

Grace and Isabel

Friday was a good day of training.  Started with seom Maxs reps EMOTM:

5 Rds
1 Min Max Power Cleans
1 Min Max Pull ups
1 Min Max Dips
-1 Min Rest-

This felt good to get a lot of volume in.  After this I did 185# x 3 Squat Snatches.  My thumb was bothering me when I caught the bar so I stopped at 7 Min. 

Then came Isabel

Isabel
1:51

1 hour later

Grace
1:51

I was surprised I got the exact time on this.  I know I can go a lot faster and plan to soon.  I really like these two WODs...they leave you trashed real quick. 

Saturday was a good day to just have some fun in the box.  One of the WODs was a good differfent WOD:

For time
200 M Farmers Carry 2 x 70# KB
400 M Run
200 M Farmers Carry 2 x 70# KB

-5 Min Rest-

2 Person Sled Drag
150#  x 400 M

Then I took off today except I wanted to deadlift some and do Burpees:

EMOTM increasing 1 deadlift to 10
275#

then in the afternoon:

50 Burpees
1:47

I felt horrible during the burpees.  Not at all where I want to be.  Need to get better.  I have a comp this Friday in Crown Point which should be fun, need a lot of improvement!

NU

Thursday, July 19, 2012

Class WOD

I had a good last 2 day of training so I will just jump into it real quick.  Today I am taking off completely and am going out with my wife tonight so that will be nice. 2 Days ago training:

7 Min AMRAP
95# Ground to Overhead

My score
96

15 Min AMRAP
10 Burpees
10 Box Jumps 30''
10 Deadlifts 185

My score
8 Rds + 8 Burpees

5 Rep Deadlift
485 x 0
455 x 3 (this was in prep for 485 which did not want to move much)

"Jackie"
1000 M Row
50 Thrusters
30 Pull ups

My time
6:04

I had to break the pull ups into 4 sets which really slowed me.

Yesterday I did:

5 Rep Front Squat
325 x 5

EMOTM 10 Min
4 MU's

5 Rds
200 M Run
3 Wall Climbs
2 Rope CLimbs 17ft

My time
11:27

Good Day and have a lot planned for tomorrow.

NU

Tuesday, July 17, 2012

30 MU's

My elbows are still holding me at bay to not pulling to much.  But I am trying to do as much as they allow.  I decided to do 30 MU's for time today since I have not done then to many times lately.  But first I started with a good friend:

"Grace"


My time
SLOW (2:06)

Not sure why this took so long, but it still hurt even though I was over 2 Minutes.  Later on in the day I went on my run:

Neighborhood Run
9:22

Then I did the MU's

30 MU's


My time
4:20

I am really planning to be under 3:30 sometime in the near future.  We will see.  Getting better!

NU

Monday, July 16, 2012

Good Weekend

I had a great weekend, watching the Games, working out at a pool, and working out at Lake Michigan.  It started Saturday with a Football Game outside at the Box.  Then after that I did a quick team WOD with Wall Balls, Fat Bar Pull ups, and Burpee Box Jumps.  This was more fun then a Workout.  After this I did:

EMOTM 10 
3 Squat Snatch 135
1 Deadlift 365

This was a fun one and by the end we were doing more squat snatches.  Next came in the afternoon where Caitlin Mills and I did a swim/kayak WOD:

For Time
Swim 10 Laps
Run to Canal
Kayak to end of the canal (roughly 600-800 M)
Row Back
Run Back to the pool
Swim 2 Laps

There was no legit time but I think this took around 10 Min.  Fun race.

Sunday we took a trip out to Lake Michigan.  When we got to the Lake:

Hill Sprint
Huge Hill Up
Run down to the right around a tree
Run back to the start

This = PAINFUL....again no idea on time just know going up had my quads and calves on fire....I was even crawling at the end (it was steep).  I wish I would have taken a pic of this sand dune because it was huge!  Then we did a team WOD consisting of Wheel Barrows, sprints, buddy carries, sprints and then a race to the beach.

We then played Volleyball, Football, Rugby and then did a Team Swim WOD:

5 Sprints (Teams of 2)
Swim out 100 M

You had to go out 100M and that was one Rd.  Then you came back to shore.  You ended up finishing out in the water.  We had Tara stand out there.  The water had a sandbar at about 60M and we had her at the end of that waiting.  This was a fun one.

The rest of the day was fun with a trip to some Clay pits, this was all done before 4 PM in the afternoon.  It felt like it was 9 PM!  So much Fun.  Thanks to all the 061ers that came out.....29 of you to be exact!

NU


Friday, July 13, 2012

Running and Rowing

I have been sitting at the computer when I have had free time to watch and read everything possible about what is going on with the Games.  I thought I would have boycotted the Games because it would be to hard to watch but I cannot help but be drawn in.  I was able to get some training in between classes and updating myself on the Games:

For Time
800 M Run
2000 M Row
800 M Run

My time
14:04

I had a good push in this WOD but a member Miguel.  He ended up beating me by a second.  Great push.  After this I worked on some strength:

3 Rep Push Press
255 x 3

Later in the afternoon I ended with some Power Cleans:

100 Power Cleans 115#


My time
7:38

This was a good one.  I need to work, as I always say, on going higher reps and getting my grip better.

NU

Thursday, July 12, 2012

Active Rest

I woke up this morning feeling wrecked.  Not sure why.  Hands were unable to hold the bar because they were so tender and then my hips were killing me.  I am not sure why but everything else was just fatigued on me.  Later in the day I did decide to go on a short run like the day before.

Neighborhood Run
9:44

This is a nice short run that I will be doing a lot more.

Not doing much today did allow me to pay attention to the Games which started yesterday.  It was awesome to listen to what was going on and also to be able to watch video of the 1st event today.   I would have loved to do this event.  It really makes me want to start doing some Tri's.  I love this stuff!  Amazing how, though I am not there competing, it still keeps you drawn in and I love watching all the athletes give everything they have.  Makes you want to crush yourself to have a chance to compete with them.  Next year!  Get better and compete!

NU

Wednesday, July 11, 2012

CrossFit Games start today

I am sitting at my desk in the box listening to the CrossFit Games WOD 1...the TRI!  It is awesome to have this available.  I would have loved to be going through the pain with them but this is the next best thing.

Yesterday I did not do a whole lot but somehow I am wrecked today.....deciding to take an off day today and watch/listen to the Games.  I started yesterday with:

30 MU's

My time
4:40

I was not to happy with this but but I still have not been doing to much on the rings or bars.  Because I have been steering away from it with the tendentious I have lost focus on including the use of them as much as possible. I then did a burner:

3 Rds
Max Wall Balls
10 Burpees

My scores
65-7-13

This was ridiculous.  I could not hold the ball after my first wall balls.  I then took some time off and went on a short run to the end of a local neighborhood.  Not to long but a nice run.  Seeing the Tri for the Games has me wanting to run more.

Box Neighborhood Run
9:46

Then in the afternoon with Caitlin I did some sprints.  But before the sprints I deadlifted:

1 Rep Deadlifted
505

I pulled this easy.  I wanted to do the CrossFit total but had a big class, so I just decided to pull 505 which was on one of the bars of an athlete.  Then the run right after:

12 100M Sprints
:20 to make the run :20 rest

This burns the Hamstrings and also my right foot was on fire!!!

NU

Tuesday, July 10, 2012

Push Presses and DU's

Yesterday was a fun day of training.  It started with a Main Site WOD I programmed for the box:

5 Rds
25 Push Presses 75#
50 DU's

My time
6:59

I was happy to get under 7...but this was much harder then I thought it would be on the shoulders.  I did the 2K Row I talked about yesterday right after this.  Then I did:

Squat Snatch Isabel
135#

My time
2:56

I love this WOD because it burns and is quick.  Problem is I seem to think I should get this in the lower 2's not high 2's.  I will keep working these medium weights.  I then decided to throw in some bench:

Death by Bench
135#

My score
14 Rds + 11

I had a guess that 14 would be the end at this one.  I was able to push through and get into the Rd of 15's.  It always feel nice to bench since I do it so little and you get to lie down the entire time!

I through the bar up on the rack and then went for some light squats:

5 Min AMRAP
135# Back Squat

My score
67

I felt really slow on this and resorted to going by 5's after about the first 30.  A nice little burn to end.  I hope today is just as good of a training day as yesterday was.

NU

Monday, July 9, 2012

Good weekend

I am starting to try to row more now that my arms feel better.  I am wanting to row 2000 Meters a day.  I started on Saturday after a team WOD at the box with a 2 K and then on Sunday I did a met-con with rowing.

5 Rds
400 M Row
50 M Swim

My time
14:30

Not sure on the time because the person timing me stopped the clock after 4 Rds thinking I was done.  I guess they thought I was faster.  I then also rowed a 2 K today:

2 K Row
7:37.7
(SATURDAY 7:42)

Have a good day planned today.

NU

Tuesday, July 3, 2012

Clean & Jerk PR

I was not able to do much this weekend.  We were traveling a lot and relaxing....which had me lazy when I had the time to do something.  So, Monday I wanted to get some work done.  My sister was in town and I was running errands all day but needed to find a way.  I started with a quick WOD between classes and hit a PR:

30-20-10
Hang Power Clean 95#
Wall Ball 20#

3:33

I went unbroken on this and felt great a out it.  I then did:

30 Power Cleans 225#


My time
4:26

I was not to happy about this.  I feel I should be much better and faster at this.  So, after the next class I wanted to go heavy on my cleans:

Max Clean & Jerk
325# (PR)



335# (FAILED Jerk...PR on Power Clean)



Pumped I hit this and glad I taped it.  An ugly clean but none the less a good lift.  I then went for 335 and hit it but failed the jerk.  I know I will get this soon.  I now need to test my Squat Clean Max.  The class was doing 12.1 Open WOD and I wanted to Jump in so I did.

Open WOD 12.1
7 Min AMRAP Burpees

My score
126

I paced it the entire time and ended with this.  Last time I went all out and died so I figured I would improve even though I have slacked on my burps.  Unfortunately I was wrong.  Next time I will beat it.  That was my day.

NU

Friday, June 29, 2012

Deadlift PR

I am pumped that my deadliest is finally getting to where I think it should be.  A long road traveled has paid off.  I have stuck with strict programming and am at a point that I never thought I would be at.  I hit a big PR today:

10 Rep Deadlift
435 x 10

I have been doing a lot of great WODs recently but have been super busy and have not sat at a computer much.  I feel bad about this because I want to be posting more often but cannot seem to get in a routine.

Yesterday I had some fun:

Tabata Push Press 95 + Toes 2 Bar


My score
12 for pp
10 T2B

You had to alternate between movements. Then today I did an awesome Hero:

Nutts


My time
16:04

This was 2:30 faster then the last time I did it and feel I should still be able to go much faster.  Excited for some more today, a night out with my wife, and then some fun tomorrow!  Getting better!

NU

Sunday, June 24, 2012

McGhee

I had a couple good WODs to end the week. On Thursday I started with some strength:

1 rep push jerk

My weight
305

I did this pretty easily and called it there to start this as my weekly progression. I then hit a brutal WOD!

5 rds
15 SDHP 75#
15 Thrusters 75#

My time
5:37

Hurt!! Best word to use about this. I the. Hit one WOD on Friday and that was enough:

McGhee
30 Min AMRAP
5 deadlifts 275#
13 push ups
9 box jumps 24'

My score
26 rds

I had about 8 sec to get another dead but wanted nothing to do with it. My back was tired from Tuesdays dead sand this really showed. My goal was more then 23 so I was happy.

I then took off yesterday and hit a quick WOD today.

5 rds
10 burpees
10 KBS 53#

My time
4:42

Again, a good burner. Plan to have a busy week. Get better!

NU

Thursday, June 21, 2012

Tabata Dead Hangs

Yesterday started off slow but ended with a good burner.  I had a quick minute before the class so did:

3 Rds
20 Wall Balls
20 KBS 1.5 Pood

My time
4:49

then in the afternoon I did:

EMOTM 10 Min
5 Front Squats 225

This got heavy but as I worked in I began loosening up and moving faster.  This is when I decided to do the dead hangs.

Tabata Dead Hangs


I did not fail any of these but after the last couple of days my hands were beat up and it was hard to keep hold of the bar.  Next I jumped in with the class:

Max set Pull ups
43

-Then-

4 Rds
400 M Run
15 Burpees
30 DU's

Spicy WOD at the end.  A good burner, also was happy with 43 pull ups considering my hand situation and that I have done limited work especially in the area of volume on pull ups since Regionals.  Excited because my elbows felt great.

NU

Wednesday, June 20, 2012

Deadlift PR!

Yesterday I had a productive day.  I started with the class WOD:

5 Rep Deadlift
475 x 5 (PR)

Not sure when I will best this because it was tough.  Pumped though!  All my strength numbers are going way up and I am feeling great in my met-cons.  This next thing brought me back down a little though:

GRACE


My time
1:54

Not what I was planning for but it is what it is and shows improvement is needed.  I through in a quick WOD between classes:

5 Rds
20 Push Press 95#
20 Front Squat 95#

My time
12:24

I wanted more but knew it would be tough to fit in another WOD somewhere until the 7 PM class was smaller then anticipated....so I did Grace again:

GRACE


My time
1:53

At least I bettered my time.  Continuing to get better today for tomorrow!

Friday, June 15, 2012

Not Happening

Yesterday I wanted to go for a big 5 Rep Deadlift PR.....that just was not going to happen.  But, first I will rewind to Wednesday's training.  I started with a quick met-con before class started:

5 Rds
10 2 Pood KBS
10 Ball Slam 0#

My time
4:23

Then I did the class WOD in the afternoon:

EMOTM 8 Min
2 Heavy Thrusters

My weight
235 for every Rd

I was happy with using the weight at 235....I worked up to 245 while warming up but could never have maintained it.  Then came the WOD which was harder then it looked:

5 Rds
200 M Run
15 Wall Balls 20#
8 Med Ball sit up throws 20#

My time
9:43
_____________________________

I started the morning with:

EMOTM 10 Min
2 Touch and Go SQ Snatch 185#

I failed the first rep in my first 2 Minutes, but then settled in and felt much better going the entire way touch and go.

Next the Max deadliest attempt:

5 Rep Deadlift
475 x 1 (Did not even try to pick 2 up)

This just felt super heavy, and warming up I felt pretty good.  I guess you cannot PR every day.  I then had some time to mess around on the paralettes until the class, which again I worked out with:

21-15-9
Deadlift 275#
Pull ups

My time
4:10

My tendinitus is still getting better so I am incorporating more pulling again, and this really showed I have some work to do to get my PU's/ MU's bad up.  Good last 2 days though.

NU

Wednesday, June 13, 2012

Cindy

I decided to throw Cindy in as the class WOD 2 days ago:

Cindy

My score
30 Rds + 2 Squats

Right before this I did 5 rep front Squat and hit a PR:

5 Rep Front Squat
335 x 5 (PR)

I was happy with PR and excited to get another!
_________________________________________

Yesterday was a good day.  My tendenitus seems to be getting under control.  I did Hope and Cindy with no issues so decided to throw in 30 MU's for time to end the day.  The day started with:

10 Min AMRAP
10 Power Cleans 225#
20 Jumping Lunges

My score
3 Rds + 8 Cleans

Then I did:

Tabata Push Press 95#
17-16-11-11-11-11-11-11

During the 7 PM class I jumped in and did 30 MU's:

30 MU's 
4:24 (PR)

I was happy with this time because it has been since Regionals since I have done and MU's.  I know I can go a lot faster still and am excite about that.

Get Better!

Thursday, June 7, 2012

8 Min AMRAP

I was wanting to take off today....problem was I programmed a good WOD, and everything fell into place.  We had a small class....why not join.  Started with:

2 Min Max Distance Prowler push 330#
265 Ft

Then:

8 Min AMRAP
Ladder up 1,2,3,4,5...
Burpee over Box Jump 24'
Wall Ball 20'

My score
10 Rds + 5 Burpees

This was a great burner.  I am not sure what else, if anything, I will do today.  This is a good one to try.  Let me know if you do.  Plus, the legs are shot from the prowler push.

In the afternoon

Tabata Dead Hang
made every Rd

then:

Farmers Hold 2 Pood for time
1:35....grip was rough at this point.

Wednesday, June 6, 2012

Deadlift PR

Very happy today.  I hit a new Deadlift PR.  465 x 5!  It felt good the whole time!  I'll start off with what I did yesterday first:

21-15-9
Double KB Clean & Jerk 1.5 Pood
Double KB Walking Lunge 1.5 Pood

My time
9:27

Then:

30-20-10
Hang Power Clean 95#
Wall Balls 20#

My time
3:51

I love this one....a great burn.

I did not write down what I did yesterday, and as weird as this sounds I cannot remember anything else.  Crazy!  I will now turn to today.  I am still having tendentious issues so no pulling going on here still.  Frustrated and it really limits what I can do.

Deadlift 5 Rep
465 x 5 PR!
Very happy about this.  Then I did:

Tabata Push Press 95#
19-16-10-10-10-10-10-10

This just burns, why can 4 minutes, with rest, feel so bad...love it!  I plan to do the WOD with the class today which is

For time
Buy In
400 M Run w/ 20# Med Ball
-Then-
3 Rds
20 DU's
20 GHD's
20 KBS 70#
Buy Out
400 M Run 20# Med Ball

My time
10:50

I really want to get in the habit of posting again.  Feels good to get it all down on paper.  Get Better...



Thursday, May 31, 2012

Rowing WOD

Yesterday I moved up on my Deadlift progression:

5 Rep Deadlift
455 x 5

Next week is 465 x 5 which will be a 5 rep PR.  I then did a WOD with some of the girls:

5 Rds
500 M Row
20 Wall Balls 20#

My time
14:54

Today I decided to take a rest day, the only thing I did do was:

10 Rds
Every :30
3 Squat Cleans 135#

This got my back loosened up.  I wanted to do more, but again, my tendentious is holding me back.  I still have not been doing any pulling....other then this weekend doing Murph (33:20).  It is getting better but slowly!

Friday, May 25, 2012

Feeling Better

Today my arms are feeling better.  I am still staying away from any pulling motions but I pushed a lot.   I started with the You Challenge WOD:

You Challenge
10 Rds:
20 DU's
5 Burpees

My time
4:30

This was a good burner, just what I was looking for.  I then wanted to squat, but not to heavy:

15 Rep Front Squat
135-155-175-195

Then:

Jack
20 Min AMRAP:
10 Push Press 115#
10 KBS 1.5 Pood
10 Box Jumps 24/20'

My score
15 Rds + 2 KBS

Great Day!

3-2-1...GO!!

Thursday, May 24, 2012

Death x Clean & Jerk

I have been overcoming nagging tendentious that I got about 1 month before Regionals but never slowed down to let it heal up.  So, since not making it to the Games I have decided to limit my volume and what movements I am doing.  I have not done any pulling (other then Deadlifts) since Regionals.  The other day I did:

CrossFit Total
Back Squat
435# PR
Press
205# PR
Deadlift
505# Tied PR

I was very happy to get PR's in the Squat and Press.  It was a 30# PR for the Squat and a 10# PR for my Press.  I only was hoping for at least 485 on the Dead, so pulling 505# was awesome, matching my PR.
___________________________

Today I did the Class WOD

Death x Clean & Jerk 135#


My score
11 Rds + 10 Cleans (PR)

This is not my forte, I NEED to get better at moving medium to heavy loads more over shorter periods of time.  This is my new Main Goal.  I new this in the past but did not concentrate enough on it in the past because of so many other needs I had.  But, seeing what happened in Regionals, and where I struggled I need this to change.

Thursday, May 17, 2012

Starting Small

I am developing a program for myself to begin next week.  Not sure what it will completely entail, thus still in the development phase.  In the meantime I am doing the class WODs.  Yesterday I started with some strength not done in the class:

5 Rep Shoulder Press
135-145-155-165-175

Tied my PR at 175 and left it at that. Then I moved on to:

3 Rep Push Press
205-215-225

I had plans to keep going up but I got distracted with some things I needed to take care of and never finished.  Then came the class:

20 Min AMRAP
400 m Run
10 Push Press 95#

My score
8 Rds + 300 M

This was horrible, I have not been running enough and my lower back and calves were fried.  Tomorrow should be another light day.  I am hoping my new training will be smarter and make me good enough to not just make it out of the Region next year but do it without being in a close race.  Get Better...

NU

Tuesday, May 15, 2012

Training starts Today

I started my linear progression on the deadliest today.  Time to get stronger and faster today.  I feel I am ready to take another step forward in my training and go into another level of competition.  One that I am chasing in my competitors/friends who are going on to the games now.  My body is feeling pretty good and I am ready:

5 Rep Deadlift
445 x 5

Then:

Karen
150 Wall Balls

My time
6:33

I hit my first 60 wall Ball unbroken and then broke up the set into 10-12 reps.  I have to get more capacity in this movement.  Planned to keep it light.  I am not planning to let myself slack and drop down in capacity, or strength and then have to "build" it back up.  Let's do this....I want to be and will be better!

NU

Monday, May 14, 2012

Back at it

Well,  Regionals had come and gone.  Difference this year is no moving on....sucks!  That is an obvious statement though.  A good thing is that the guys going are well deserving and were better then me this weekend.  I had a blast and loved every second of this experience.  I love the CrossFit community and being a part of it!  So thank you to everyone who was there cheering all of us on and for those who were cheering from a far.

OUR REGION IS STACKED!

We had 5 guys coming in this year who had been to the Games.  Next year we will have 7 guys coming in to Regionals having been to the Games with another handful who could make it in many other Regions.  That is the hardest part, it is only getting tougher and requires more dedication.  It is hard to dedicate a whole year to 1 weekend and then go home from that weekend thinking about doing it all over again for another weekend in a year.  I physically feel good after the weekend and again, learned a lot.  I will be trying some new things in my training....but I will be having some fun with it for a little while as well, not stressing to much about it.

I am going to take the day off today and then begin all over again tomorrow.  I will be back at the blog again daily and push to get better.

Here were my standing from this weekend:

WOD 1
1:47 (PR)

WOD 2
14:42

WOD 3
4:52 (This one I was mad about.  I had over 10 no reps and was not sure why.  I did everything I was supposed to but he kept saying "no Rep"  it completely based me physically and mentally to feel like I was going fast only to keep taking steps backwards.

WOD 4
18:59

WOD 5
255# - 44 Double Unders

WOD 6
16:53

WOD 4 and 6 were slower then when I practiced.  WOD 6 being that I went out to fast and my grip went out during the T2B.  In WOD 6 it was the 3rd Rd of pull ups that really slowed me down.  Still awesome.

Again, great people representing our regional and another year of getting better!

NU

Wednesday, May 9, 2012

Ready

Leaving for Columbus tomorrow to begin the next step towards there Games.  Get top 3 move on...anything else goes home!  Time to lay all this years work on the line in Columbus and do what I can do!  So ready to get this started!


Monday, April 30, 2012

Regionals

The first batch of Regionals are over and the first group of athletes are now able to prepare for The 2012 CrossFit Games....what an amazing feeling that must be.  In two weeks I plan to have the same experience for myself.  I have been training in prep for Regionals and have been taking much more rest then usual to get my body recovered and ready.  I am planning a complete run through Monday - Wednesday as if I were at the comp.

I finished the first 2 WODs thus far and feel good.  Diane is a good work out for me because the weight is light and the HSPU are not a problem for me.  The next WOD I like a lot as well:

2000 M Row
50 Pistols
30 Hang Cleans 225

I am not a big fan of rowing but on this WOD it is not about the row, instead it is the pistols and the Cleans.  The x factor in the row is how much does it take out of you?  I am really excited about these.

The other WODs are great as well.  I am most looking forward to the snatch.  I absolutely love the lift....not as much as Aja Barto though....I do not plan to come close to making it through the ladder.  I am hoping for at least 255 though.  245 would make me happy and 255 would be icing!  It will all come down to technique.

Tomorrow I will be hitting the DB Snatch WOD and then WOD 4.  I am trying to see how my body will react to the weekend.  I am ready for the weekend to be here May 11-13!!!!!

Below is my lunch today from the deli, Romaine and Field Greens with eggs, ham, and imitation Crab Meat which I ate before I took the pick along with water and then a Pike coffee from Starbucks for desert.  I used Balsamic Vinaigrette for the dressing.  It was one of those small packets and I used half of it.


Monday, April 23, 2012

Regionals Getting Close

Every day we get closer to Regionals.  I am very excited and love the WODs!  I need to thank Andy Breden and his fire station for allowing me to use their 100# DB's.....this helps me out a lot.  I have ran through all the WODs except the DB one.  I feel good about them, like I said but the true gauge will come after next weekend when we start to see some times posted.

I want to also apologize about my lack of posts.  I am taking this season very serious and want to focus on training and recovery and am not blasting everything out there like I normally do.  I did do Diane yesterday as a 3rd team WOD for a throw down we had at the box:

Diane

I know I will get faster then this at Regionals.  At this point my Hamstrings were fried but I felt good about where I was.  I plan to take most of the day off today and then make a big push the rest of the week until starting to really taper the following weeks.

My diet has been really good as well other then lacking food at time with being so busy at the box...which is doing awesome.  I have been strict pale with occasional cheats and am feeling great!  Hope to keep improving and be in Cali come July!

NU

Wednesday, April 18, 2012

Regionals WODs Announced Tonight!

I had a good training day yesterday starting with Main Site from a few days ago:

For Time
800 M Run
10 Rds
10 Pull Ups
10 Dips
800 M Run

My time
13:07

I liked this one.  I had a few classes and then I trained with Adrian:

Open WOD
150 Wall Balls
90 DU's
30 MU's

My score
263

I held back some because me and Adrian were so close during the MU's.  After this we did:

20 Min AMRAP (2 Bars)
10 Min EMOTM
6 Clean & Jerks 155
10 Min EMOTM
2 Clean & Jerks 255#

The first 2 Minutes I did 1 rep a minute and then finished with 2 reps.  I needed time to recover and this was crushing.  Then we ran sprints:

20 Sprints 100 M
:20 to make the 100M
-:20 Rest-

This was a good day.  Rest day today and then hitting it hard tomorrow!!

NU

Sunday, April 15, 2012

Tim Man and Elizabeth

I have had a good last few days. I went for some PRs today with 2 WODs and then hit burps.

Tin Man
5 Rds
5 power clean 205
5 Bench Press 205

My time 3:38

 I went unbroken. On the cleans until rd 5 when I dropped after 5. On the bench I broke 3-2 on rd 3 and 4. I was happy with this being I know my it e was much slower last time. Them I hit another Bench Mark:


Elizabeth
21-15-9
Squat Clean 135
Ring Dips



My time
3:37 (only did 20 reps on the clean)

I am upset but will redo this next week. I am excited about hitting this again. Tonight I then went ahead and hit 50 burps:

50 Burpees 
1:39

I finally broke 1:40 again after a few rough days. Happy about this and look forward to findi g out the Regional WODs this week!

 NU

Thursday, April 12, 2012

Rest Day Wednesday

I was not planning to but ended up taking a rest day on Wednesday which I think was a good idea because today was jam packed. I started with:

5 Rep Back Squat
365 x 5

That is the first time going that heavy by 5 since doing CrossFit but was not my Max.  I have at least 20-30# in the tank but today was not a day I wanted to test that.  I then jumped into a WOD that Bryn accidentally came up with but looked good anyway:

For Time
50 Pull ups
Squat Snatch Isabel 135

My time
5:33

I was not feeling this one, maybe it was the squats before hand but my but and quads were on fire!  After this I had Adrian to work out with:

1 Rep Thruster
245 x 1
255 x 1
265 x 1 (PR)
275 x 1 (F)

265 was a PR for me and went up easy.  275 was about 2 inches a way from being all the way up but it did not want to happen today.  I feel very happy with this.  Next we hit s doozy:

3 Rds
20 CLean & Jerk 135
10 Wall CLimbs

My time
12:55

As always wall climbs were brutal and the Jerks did not help.  We then went outside for some sprint work:

20 Sprints 100 M
:20 to make the run :20 rest

Hamstrings were feeling it after this but I needed it. Then I did 50 Burpees which I was not happy about my time at all.....1:52.  I started really slowing down as I neared 40 and the last 10 were very slow.  Still working on getting better!

NU

Wednesday, April 11, 2012

Kelly

Good training day yesterday starting with the Regional WOD I posted yesterday.  after that I did some work with Adrian:

EMOT:30 for 6 Min
265 Power Clean

I have a tear on my hand and wanted to do this touch and go by 6 EMOTM but it hurting way to much so I hit singles every :30.  After this we did a good Triplet:

Kelly
5 Rds
400 M Run
30 Box Jumps 24'
30 Wall Balls

My time
20:20

Then:

5 Min AMRAP
3 Min Amrap Max Push Press 95#
2 Min Amrap Max HRPU

My scores
84-42

The push ups were brutal after the push press.  I loved it.  I hit a more skill based WOD later in the afternoon with Caitlin.  Like I said, a good day and I am looking at a rest day with a nap somewhere during mid day.

NU

Tuesday, April 10, 2012

Yesterday

Yesterday ended up being a good day but I felt week. Started with:

1 Rep Front Split Jerk
275 - 295 (F)

I called it after the fail because I felt I was getting nothing out of doing this.  Then I went right into:

2 K Row

My time
7:16.5

Horrible as ever,  still glad I did it.  I ALWAYS need to row. I had a nice rest and then hit a WOD with Tara.....a redo from last week:

Filthy 50


My time
17:21

This was worse then last week but my quads were fried from the rowing and I felt it throughout.  The real killer was that I broke 6 time on my doubles....last time I went unbroken.  It would have been about the same time if I would have went unbroken on the doubles.  I tried to game the one to much as well and actually hurt myself on some of them movements....you live and learn.

Later in the afternoon I did the You Challenge WOD but did it backwards:

9-7-5
MU's
Squat Snatch 155#

My time
5:29

This was supposed to be Sq Snatch and then MU's...oh well.  I then had a brake and hit something real quick:

5 Min AMRAP
3 Min MAx Squat Snatch
2 Min Max GHD's

My scores
42-39

This was a great quick burner.  Called it a day after this.
___________________________________

So far this morning I hit a long time friend from last year:

21-15-9
Deadlift 315
Box jump 30'

My time
5:43

I was not feeling this when I started.  The weight felt really heavy when I was warming up but I made myself push through it.  I was happy with the time.  I know it a comp i can cut out  A LOT of time.  Had some wasted time but bounded every BJ which i have never done.  Next time sub 4 in a non comp atmosphere and I will be stoked! I will be training with Adrian this afternoon which will be a  lot of fun to have a push!

NU

Monday, April 9, 2012

Clean & Jerk PR

The other day I hit another PR and made my first video on my computer.....and it did not take long!


I hit 315 above and then tried 325, but did not squat clean it like I should have.  Bad form...Still happy with a 10# PR.  I look for more.

I took the entire weekend off after a very productive week.  I got a lot of work in but started to feel really beat up so I gave myself a much deserved rest.....plan to hit it hard again.  I am starting the day off with some light work and then hitting Filthy 50 again this afternoon and trying to beat last weeks 16:42.  I was disappointed that this was so far off my PR.  I want sub 15 with a ultimate goal down the road of sub 14.  For that to happen it comes down to less sets on the K2E and the Wall Balls.  More to come later....




Thursday, April 5, 2012

Deadlift PR! 505#

Well....the work paid off.  I finally hit 500+ on my deadliest.  I can honestly say I never thought this would ever happen.  But, I always had in the back of my mind that if I kept plugging away I would eventually get it, and I did!  The day started as normal:

5 Rep Shoulder Press
125-135-145-155-165-175(x4)

I failed the 5th rep on 175 but that is still a PR because I got it 2x last time.  I then jumped into a good WOD:

5 Rds
15 Thrusters 95
15 Bar-facing Burpees

My time
9:33

Now for the good stuff.  I decided why not go for it now.  I rested about 30 minutes and then started warming up my deadlift:

1 Rep Deadlift Max
475 x 1
505 x 1 (PR)
515 x 1 (FAILED)


This has been my goal for along time and I have been working towards it since the Games.  Deadlifts have always been my weakest Link....at least in my opinion.  I still feel that way unless I can prove it otherwise in competition.  It has always been what has held me back in competitions.

Right as I finished Adrian walked in and then we got after it.

5 Rds
65 ft Handstand Walk
100 DU's

My time
14:47

Then:

20 Rep Back Squat
295

We then went outside after a rest:

5 Rds
1 person 100 M Sled pull 90# + Sled
100 M Sprint
-tag partner and then he goes-

This was brutal on the legs after the squats.  Your rest is while you partner works.  It took us just under 12  Minutes.  Great training day!

NU