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)