Drop a Line

Question or Comments e-mail me at:

nickurankar@gmail.com

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.