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Question or Comments e-mail me at:

nickurankar@gmail.com

Saturday, March 31, 2012

Power Clean PR....325#

Very good week of strength PR! Now I need to check to see how my met con is? I did filthy 50 and it was Filthy!!! I started to day off with a team WOD. It was not a high out put WOD, just more fun. After this I did:

Clean Ladder
Start at 185# and every :40 increase 20# until failure

My weight 325 (PR)

Pumped about this. I tried to jerk it last second because it would have been a clean and jerk PR as well. That do not want to go up though. I then had a break and do a clean and jerk wod:

5-4-3-2-1
Clean and Jerk 205
10-8-6-4-2 MU's

My time 6:33

MU's got tough on this one and it was perfect for me! Look forward to a great day before 061 officially opens!

NU

Friday, March 30, 2012

Front Squat PR 345 x 3

Very happy today because I got another PR...on the other hand I did not PR on my first thing this morning:

Filthy 50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



My time
16:42


Not a PR but it still hurt!  I then waited a while and then hit another WOD:


4 Rds
300 M Row
20 Pull ups
10 Power Clean 185#


My time
13:52


Immediately into:


3 Rep Front Squat Max
345 x 3


This was actually my 1 rep so I am obviously stronger now.  Again happy about this.


NU

Thursday, March 29, 2012

Deadlift PR

I am happy about today's training....another Deadlift PR and some good WODs.  Started the day with using the prowler:

8 Min AMRAP
50 Ft Prowler Push down
50 Ft Prowler Push back
30 DU's

My score
5 Rds

Then I rested about 30 minutes and hit a Hero WOD I had scheduled for today:

Randy
75 Snatches 75#

My time
4:16

I went ahead and rested again and then did a WOD I had thought of last night:

5 Rds
6 Bar MU's
6 Bench 185#

My time
7 Min Even

-5 Min Rest-

Max MU's
8

I was not to happy about 8 MU's because I felt good until 8 and fatigue set in.  Then came the PR....Deadlift time.  I was not feeling the greatest about going for a 10 rep Max but I ddi it anyway:

10 Rep Max Deadlift
425 x 10 (PR)


PUMPED is an understatement.  I am hoping to hit 500 next week.  Big plans and getting better!

NU

Tuesday, March 27, 2012

Snatch PR 265!

Open is over and I think I officially finished 17th in the World and 3rd in the Region.  I am very happy with this and also with the work I got in today  I had a good training day thus far including a huge Snatch PR, I started with some Farmers Carries:

5 Rds
12 Farmers Carry 2 Pood 25ft
15 GHD Sit ups

My time
11:13

This was a grip burner and I loved it.  I then got some work done and decided to do some heavy Snatch last minute:

1 Rep Snatch
205-215-225-235-245-255(PR)-265(PR)-275(FAILED)

I was stoked to hit 265!  Here is the Vid:


I then hit a quad burning WOD.  Squat Snatch Isabel:

Squat Snatch Isabel 135#


My time
2:42 (PR)

I do not think this was a huge PR....but a PR none the less.  Now I have to go home and do some gardening.  I may go for a run but also may call it a day and keep the volume down.  I feel really good, but have things that need to get done as well.  Getting better and getting ready for REGIONALS!!!!

Monday, March 26, 2012

Tight back

I have done a few good WODs Recently including redoing WOD 12.5 and Klepto.

Here is my link of 12.5
Klepto was a Main Site WOD:

4 Rds
27 Box Jumps 24'
20 Burpees
11 Squat Clean 145#

My time
15:59
_________________________

Today I worked out with my wife:

20 Minutes
5 Clean and Jerks 185
10 C2B

I had to do this pretty slow because I was coaching but it was still a good WOD.  I then did another workout with Doug's brothers after coaching:

20 Min AMRAP
200 M Run
10 DL 185#
10 BJ 30'

My score
8 Rds + 2 BJ

Then I did a WOD a few hours later with Tara:

5 Rds
10 Push Jerk
15 HRPU
20 Walking Lunge 45#

My time
10:02

We took about 20 Minutes off then some Deadlifts that have me tight:

EMOTM 10 
5 Deadlift 325#

I did max reps on the final WOD and got 8.   Good training day now doing elements class later and then have some fun planned tomorrow.

NU

Thursday, March 22, 2012

Open WOD 12.5 and Deadlift PR!

So yesterday was a soft day with only some Rope Climbs:

10 Rope Climbs for time
17 Ft

My time
3:35

Much harder then 15 Ft!  Today on the other hand was more fun filled and we had some PR's!  It started in the AM with Open WOD 12.5:

CFG Open WOD 12.5
7 Min AMRAP
3-6-9-12-15...Ladder
Thruster 100#
Chest 2 Bar Pull Up

My score
141 Reps (15 thrusters into 21)

Then I did some Power Cleans followed by a WOD:

EMOTM 7 Min
3 Power Cleans 245#

then:

10 Min AMRAP
1-2-3-4-5-6...Ladder
Front Squat 95#
Ball Slam 30#
KBS 1.5 pood

My score
10 + 6 Front Squat

This was a back wrecker but none pod this had me as excited as my deadlifts.  We went to the gym in the evening and I began working my way up to:

5 Rep Deadlift
455 x 5 (PR)

Then I decided to try 265 hit 2 and on the 3rd rep a plate fell off.  Why not go for a PR:

475 x 1 (PR)
485 x 1 (PR)


I was very excited and the weight went up pretty easily.  I KNOW I have 500 now.  The 455 felt good and the 485 had me wanting more.  I suspect a day will be set aside to see how high I can go!!!!  Getting better and loving it!

NU


Tuesday, March 20, 2012

Sled Pulls and Deadlifts

Today we had a great 9 AM class and then I got some work done after talking with Michiana 360, they help promote local small businesses and have an awesome owner.  After the work I went outside with Brad and Tara to do some Sled pulls:

20 Min Team AMRAP
40 M Down, Pull sled + 2 45# Plates
40 m Back. Pull Backwards

Got through 7 Rds + 40 M

We did this as a team.  1 person worked at a time going down and back and we kept rotating through for 20 Min.  Then I got some work done on my car, some more work done at the box and then hit a WOD from Caitlyn.  It crushed me:

5 Rds
10 HSPU
12 Deadlift 315
14 Burpee box Jump 24'

My time
15:50

Calling it a day.  I am going to pick up and play with Jada until she passes out.  Then relax with my wife when she gets home!  Getting better everyday.....I LOVE CROSSFIT!

NU

Monday, March 19, 2012

12.4.2...AGAIN

Yesterday we had some issues with the uploading of my 2nd attempt at 12.4.  I decided to redo it after I saw it would drop me out of the top 50 in the world and I knew I could get 260+ not being fresh.  Yesterday started with:

15 Min AMRAP
200 M Run
10 Ring Dips (from a MU)
10 Ball Slams 30#
10 GHD

My score
6 Rds + 100 M

This was a god one but did not help me for the Open WOD later that day:

CrossFit Games 12.4


My score
265

The video is on the Games Site.  I did it at 6:00 and we had so many issues.  I was on the phone with CrossFit and had to e-mail it to them to verify.  Then I had to get it onto Vimeo so they could attach it to my account because You Tube was not allowing me to upload it.  No fun!  Needless to say we are all good!
______________________________

Today has been a good training day and was the first official non official day of CrossFit 061 being open. We had a FREE WOD at 7 and then Elements at 9 am and again later tonight at 7.  Today started with:

EMOTM
Back squat 185 x 10

-then-


For Time
400 M Run
21 Back Squat 95
21 Ring Push ups
400 M Run
15 Back Squat 95
15 Ring Push ups
400 m Run
9 Back Squat 95
9 Ring Push ups
400 M Run

My time
9:27

Then we had some fun with:

Push Jerk
295 x 1

Did not want to go any higher because of me not being 100% confident that it is 100%.  No pain though! Next:

4 Rds
400 M Row
15 Thrusters 95#
15 KBS 2 Pood

My time
15:52

I got bored later in the after noon and did:

Death by Burpee
17 Rds even

Power Clean & Jerk
295 x 1
305 x 1 (FAILED)

I decided to shower but then as soon as I got out decided to do another WOD before the 7 PM class:

Death by 95# Power Snatch
12 Rds + 12

I gave in to the pain on this one....calling it a day.  So nice to be able to keep working out if you feel good.  We will see how I feel tomorrow.  Another big day.

NU

Saturday, March 17, 2012

Fun one yesterday, lots of Lunges today

I got to the box in the morning and jumped right into a WOD I thought of the night before:

2-18-16-14-12-10-8-6-4-2
Power Snatch 95#
Pull Ups

My time
15:40

I felt comfortable during this and went unbroken on the pull ups and then after the first Rd went singles but at a consistent pace.  I had a bunch more planned but I jumped up for a rope and my back tightened up.  It stopped me from doing anything the rest of the day.  I have it taped now and have been icing it.  I think it is going to force me to rest, or at least limit some things for a couple days.  Because of this I decided to lunge this morning:

For Time
400 Walking Lunges

My time
11:05

I just walked....and walked...until I finished 400 lunges.  This always fells better the farther you get into it.  I am hopping to play around with some stuff at the  box but nothing really structured the rest of the day.  We are having anyone who wants at the box today because their is a big St.  Patrick's Day party going on here.  So, if your up this way come on by.  Hopefully my back feels really good tomorrow,  I am looking at it as I need the rest!

And....on a side note.  I got a call from HQ and they said because of all the discussion about my video they had to do something and after reviewing it multiple times their were some reps they were not 100% about and they are taking away 6 MU's and a Wall Ball.  So my score will be 260 once adjusted.  It is what it is, I can understand, they just told me to go get it validated at a box next time or change the camera angle because it would look better from the side and less questionable.  So, 260 now.  They said they review the top 100 people, which is only me because no one else has videos...haha.  I completely agree with them and am glad that they take the time to put so much detail into getting the ones right that they have some control over.  12.5 next week!  Planning to submit video again....I will try to not get no repped this time!!!!!

NU

Thursday, March 15, 2012

Internet and 12.4

I am online at the box now!  I am excited to be ready to begin taking members and start the first Elements class on Monday.  As for training I had a great day of training on Tuesday and was limited on what I did yesterday.  Today I hit Open WOD 12.4:

CFG 12.4: 12 Min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups

My score
267



I had to tape this because I am not affiliated on the Games page.  So, next week will be video submission as well.  After the WOD me and Tara did:

Grace


My time
1:53

I went 17 unbroken and then pretty much did singles after that.  Than a nice run around the area into a 1 K Row:

For Time
Run around Toscana Park
1 K Row

Run took: 13:22
Row: 1:37

I stopped after about 5 pull on the row because it was not set up right for me so I lost some time.  I plan to get some more work in today but I have to pick up my daughter and get some things done.  We will see.
______________________

Deadiflted when I got home:

435 x 5
455 x 2

I wanted 455 by 3 but it hurt!
NU

Monday, March 12, 2012

Internet coming soon

I have been without Internet for awhile making it hard to keep up with the blog. I assure you things have been busy here and coming Thursday I will have Internet in the box. I am very excited for this so I can stop having to travel around to fins WiFi and be a ble to stay put in the Box. We have been in. Now since Friday and Satirday I was able to do my first WOD in here. I was alone and it was random:

5 Rds
5 Back Squat 225
10 Ball slams 30#

My time
3:53

I also did a good oe yesterday in a team. It included a buy in of 200m prowler push and the same as a buy out. I was not able to get , what I felt to be good training in with all the moving around and setting up we had to do. 
___________________________________________

Today has been much better....started with:

7 min AMRAP
10 pull ups
10 box jumps 24 (can rebound off the top)

My score
11 rds + 2 box jumps (may have been 12 rds)

-5 min rest-

5 min AMRAP
135 Squat clean thruster

My score 30

-1 min rest-

7 Min AMRAP
15 Air Squats
12 HR push ups
9 Ball Slams 30#

My score
6 rds + 2 squats

These were good and thanks to Tara for going through it with me. Next:

For time
30 MU's

My time
5:03 (PR)

Not happy with the time even though it was a PR.  I felt it should have been better  It was my first time using the rings and they were not set right so I had to adjust them in the WOD and lost between :30 - :40 sec. Then I did some presses and Cleans:

5 rep Shoulder Press
115-125-135-145-155-165(did not even get one)

Max reps at 135 (no rest from final shoulder press set, stripped weight and went)
8

Then warmed up to 275 power clean:

EMOTM
2 power cleans 275

The 275 got heavy and my hands are still not healed from the Arnold when I tore both hands doing bar MU. They keep cracking on the middle of my hand and keep tearing open. IT HURTS and I want it healed. Next I did Main Site.

Main Site
JT 21-15-9
HSPU
Ring Dips
Push ups

My time
5:30

Shoulders are officially fried. Not sure if I will do anything else but we will see how the body feels. Get better for Regionals!!!!

NU

Thursday, March 8, 2012

Open WOD 12.3, CrossFit 061 Equipment, and DL PR

Big day today and it will be an even busier weekend with all of the equipment arriving tomorrow at the box. We will be hoping for a lot of help from whomever can make it out. Aside from working on preparing the box I did Open WOD 12.3: 18 Min AMRAP 15 Box jumps 24' 12 Push Press (shoulder to overhead) 115 9 T2B My score 12 rds + 4 box jumps (436 reps) This was a good WOD but I think I paced it just a little to much in the beginning but I am still happy with the score. I later went on a run around the new area where the box will be: Run around area 6:25 Then went into running some sprints: 10 rds 100m sprint :40 to sprint 100m, remaining time is rest I ran these between 15-17 seconds and I believe it was just under 100m. The en when I got home: Deadlift 10 rep Max 415 I was really happy about this and nearly only got 9 reps but gutted out the last one. Next came: Death by 2 pood KBS 15 rds I stopped at 15 when it got uncomfortable. Mi went into this right before bed knowing it was not going to be an allot effort. I just wanted to do something before bed but not sweat.

Wednesday, March 7, 2012

Busy with the Gym and FS PR

I have been busy getting everything ready for the gym and even at that have had a good amount of time to train.  I have actually had to back off because I was doing way to much and completely wrecked.  Yesterday I back down a little:



For time
Max set of pull ups
50 Back Squats 225
50 GHD Sit ups

My time
11:21

Max Pull ups
54 (PR)

It was a PR on the pull ups and I know I have a lot more in the tank.  I did 50 unbroken so I will be shooting for over 60 this week.  When I got home later in the afternoon:

Winter Challenge WOD
1 Min Max reps DL 225
-1 Min rest-
1 Min Max reps DL  275
-1 Min rest-
1 Min Max reps DL 315
-1 Min rest-
1 Min Max reps DL 365

My rep count
30-15-7-5

This was tough after the squats.  Then before bed I did a quick one:

2 Rds
25 Burpees
25 KBS 1.5 Pood
___________________________________

Today I wanted to have a light day:

3 Rep Front Squat
275 x 3
295 x 3
315 x 3
335 x 3

Here is the link

Then we hit a good met con:

4 Rds
5 Power Clean  225
10 Box Jumps 30'
10 Toes 2 Bar

My time
6:22

The first Rd I did Max T2B - 18 - and then decided to go to the 10.  I took the rest of the day off except for my burpees later tonight.  Good day!  All the CrossFit 061 equipment comes tomorrow!

NU

Monday, March 5, 2012

2012 Arnold Classic

This past weekend was amazing.  Great training with amazing athletes and great efforts by all the athletes who did 12.2.  I was able to redo WOD 12.2, though I will not do anymore twice because it effects my training to much.  I was able to do better and got 88 Reps.  Still not at all where I think I should be but obviously my current reality.  Great WOD and it was an honor to be able to do it in front of so many people and with all the people that were there.

After WOD 12.2 we all played around and a couple of us did the 2008 Crossfit Games WOD:

5 Rds
5 DL 275
10 Burpees

My time
2:32

Dan crushed this WOD in 2:04!  He was done with his first 5 deads before I had 1 done.  Crazy....so....I need more work....I love it.  I love knowing the possible and then pushing past it.  I want to win the Games and need to be around these guys more.  Great training weekend.

I was able to get a lot of training in but some of the best had to do with bar MU's.  Something that I never get to do.  I did this WOD with Nick Fory after we saw Dan and Rich do it the night before:

20 Min EMOTM
ODD Min 6 Bar MU's
EVEN Min 50 DU's

I ended up stopping at minute 17 because I tore on both hands.  not bad but enough to hold me back from making it really bad.  I messed around some with Pat Burke, Phil Kniep, Rob Orlando, and Nick Fory for a few hours and then headed home.

Today I decided to take off because I am pretty beat up but did do a nice run:

Run around Trinity
18:11

Nice run.  Went a lot faster then last time but I was still very comfortable.  I plan to have a solid training day tomorrow.  Get Better!

NU