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Question or Comments e-mail me at:

nickurankar@gmail.com

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