Drop a Line

Question or Comments e-mail me at:

nickurankar@gmail.com

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...