Wednesday, January 28

It’s good to know that even after a triple WOD rest day workout you can pick yourself up off the floor and come back the next day and hammer out some PR’s. Heavy thrusters was the HQ WOD and heavy thrusters was what we got,… as heavy as they’ve ever been. Shane got a PR with pull-ups and thrusters and Jacob was able to do the same.

The WOD was Thrusters 1-1-1-1-1-1-1
Shane: 90-95-100-105-110f-110*-115*-110f-110
Jacob: 160x5-180x2-190x2-200(PR)-205f-205f-205f-200
Nate: 65-75-85-95-100-105-110f

Vital Stats:

Shane “Mountain” Nowak
Age:27
Bodyweight: 120lbs

Pre Crossfit:
10 Pull-ups, maybe?
Thruster: 65lbs, on a good day.
Deadlift and Sqaut: Not unless he wanted to go to the hospital as a patient.

Post Crossfit:
Deadlift: 280lbs
Back Squat: 180lbs
Thruster: 110lbs
Pull-ups: 43
Other Stats; Fran, Helen and Murph all Rx’d.

Vital Stats:

Jacob “JacobSZ” Szafranski
Age:27
Bodyweight: 168lbs

Pre Crossfit:
Pull-ups: 15?
Back Squat: ?
Bench Press: 185lbs
Hand Stand Push-up: 1, with assistance.

Post Crossfit:
Fran: 3:27 Rx’d
Heavy Fran: 6:14 Rx’d
Murph: 31:38 Rx’d
Helen: 6:56 Rx’d
FGB: 401
Filthy 50: 17:36
Pull-ups: 52
2007 Crossfit Games Hopper: 13:09 (155lb)

Vital Stats:

Nate “Nate2k” Rud
Age: 26
Bodyweight: 145lbs

Pre Crossfit:
Pull-ups: Size 7
Deadlift: 120lbs
Back Squat: 140lbs
Helen: 9:50 Rx’d

Post Crossfit:
Helen: 7:22 Rx’d
2k Row: 7:31
Pull-ups: 46
Deadlift: 305lbs
Back Squat: 225lbs
Muscle-up: Check (1)

Tuesday, January 27

Triple WOD day today folks. Just remember, while using Crossfit Szafranski if you experience headache, dizziness, diarrhea, or death, then you're not working hard enough. Do more thrusters.

Jacob opened the show with Heavy Fran: 15-12-9 of 135# thrusters and 45# pull-ups. 6:14 was the final total. He is no longer a boy...He is now a man.

Second WOD was the crossfit official WOD from yesterday: 5 rounds of 30 GHSU and 25 Back Extensions. Nate went for 11:02, Shane did 14:20 with the 20# weight vest and Jacob did 12:12 with the vest as well. Feeling one upped, Nate went on and did a 2k row for 8:23. He will now be known as Nate2k.

Last was half angie. Balls out of 50 pullups, pushups, situps and squats. Jacob went 3:42, Nate 6:08 and Shane 7:14.

Tuesday, January 6th

WOD:
4 Rounds of,
400m Run
15 HSPU (or 75# Shoulder Press)
(2) 15 Towel Pull-ups

Today was a busy and big day at Crossfit Szafranski! We had more people for the WOD than ever before, and some good times were had as well. Evan, Tim, Stacy, Jacob, Shane and Nate all dragged themselves down on this cold and snowy morning to do just what everyone wants to do on a day like that: run outside! Due to Jacob's homeowners association probably not being to fond of him throwing a climbing rope down off his townhouse roof balcony, we subbed towel pullups for rope climbs, 1 pullup for every foot being climbed. Tim started with his own variation of 4 rounds of 400m run, 30 185# DL and 30 Pullups. Unfortunatly we didn't happen to get a time but trust me when I say it looked brutal...The times for the WOD were as follows:

Jacob = 18:30
Evan = 19:25
Shane = 23:54 (w/ shoulder press)
Nate = 19:36 (w/ shoulder press)

Before the WOD, Jacob and Evan went for a pre-workout of shoulder press for 5-5-5-5-5:
Jacob: 135 / 145 / 155-4 / 155* / 155
Evan: 135 / 145 / 155 / 165 / 155

I am convinced, however, that 2009 starts my year as a psychic. Yesterday I remembered making predictions of muscle-ups happening. Turns out today was the day for that to happen! Shane "The Mountain" and Nate nailed their first muscle-ups today, and we were lucky enough to get it all on film!

Monday, January 5th

So it's the new year at Crossfit Szafranski. Changes and goals are being made. New friends and members and joining. Muscle-ups will be done. It's a whole new year; Anything can happen...

WOD:
Hang Cleans 1-1-1-1-1-1-1

Shane: 90 / 100 / 110 / 115 / 120 / 125-f / 110-5
then - 13 Rnds of 5 Ring Dips

Jacob: 155 / 175 / 185 / 195 / 205 / 210 / 215-f
then - 30 Muscleups @ 4:09

Nate: 90 / 100 / 110 / 115 / 120 / 125 / 130 (PR)
then - 5x3 Snatch grip DL: 180 / 190 / 195 / 200-1-f

Saturday, January 3rd

WOD:

For time,

45 Sit-ups

21 Push Press (W 65#, M 95#)

21 Wall ball @ 20#

21 SDHP @ 75#

21 Box Jumps, 20"

21 KBS @ 1.5pd

21 Back Squats (W 95#, M 135#)

21 Push-ups

150m Walking Lunges

Nate - 10:02

Jenna - 18:19