Thursday, April 30

Warm Up

Snatch to Over Head Squat Hold (5 count) to Over Head Squat
1-1-1-1-1-1-1

*If you don't make it through the progression the set doesn't count

Evan 135-135-160-175-185(F)-190

Jacob 135-135-135-140-145-160-170(F)

Rest, talk about life and politics, or whatever else comes to mind for about 20 minutes while listening to some tunes.



Then...

Maribeth
21-15-9 reps of:
Thruster, 135lbs
Ring dips
Kettlebell swings, 2 pood

Jacob 12:01 Rx'd

Evan 11:12 Rx'd

Shane 21:08 (95lbs)

Rest, gasp for air and cry, or whatever else comes to mind for about 20 minutes while listening to some tunes.

Then...

Rowing Pyramid

Row 100m
Row 200m
Row 300m
Row 400m
Row 500m

Rest as needed in between intervals.

Jacob
100m 17.2
200m 32.5
300m 53.5
400m 1:15.7
500m 1:35.6

Rest, sigh in relief, or whatever else comes to mind for about 20 minutes while listening to some tunes, telling yourself you gave it your best.

Well done, you survived today.

Wednesday, April 29

Rest For Time: As Many Rounds Possible in 24 hours.



I was suffering from insomnia at the fire station and ate like a pig.

Dirty 30

AMRAP in 30 minutes of:
30 Squats
30 Jumping Pull-ups
30 Good Mornings
30 Push-ups
30 Sit-ups
30 Push Press, 45lbs

Jacob 8 Rounds

Tuesday, April 28

HQ wanted today to be a shoulder day, but a little extra never hurt.

Snatch Deadlift 9-9-9-9-9
Stiff Deadlift 6-6-6-6-6
Power Deadlift 3-3-3-3-3

*After each deadlift set do 10 dead hang CTB-PU

Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

*After each press set do 10 stricked Ring Dips





Cool Down

Rowing Sprints 500m x5
Rest as needed inbetween.

Monday, April 27

Today Evan and I will once again go head to head and give our best at completing the two WOD’s posted for the Northern California Qualifiers. We’ll see how it turns out since we're both going to take a 30 minute break between WOD’s and try to hit them hard back to back.

I’m sure video will follow…as long as Nate has nothing to do with it.

For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (165lbs)

Jacob 4:10 (2 reps where not counted on shoulder press, no full lock out)

Shane 6:10 (95lbs)

Nate 4:58 (95lbs)

Evan 4:14 Rx'd


30 Minute Rest then,....


Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (185lbs)

Jacob 68 (32 MU, 36 PC)

Evan 61 (27 MU, 34 PC)

Sunday, April 26

"Take Me To the Hospital"

15-12-9 reps, for time of:
Squat Clean and Jerk (155lbs)
Pull-ups (45lbs)

Jacob 13:39 (2 Extra C&J 17-12-9)

Good luck to everyone on this one, and let me know how it goes.

Saturday, April 25

Today is such a needed rest day... and I think everyone is going to use it.

Friday, April 24

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

15:59 Rx'd (PR) last time 17:36? The last set of double unders got it for me.



Then Tabata Abs x5 Movements 400+ Reps

Then 2.27 Mile Run 13:12 (5:48 Mile Pace) From Mapmyrun.com

Not bad for a days worth of work.


Update from Nate:
The WOD from the HQ site today was Michael, and I have no problem with running and glute ham device workouts but tomorrow is a rest day so I say lets up the ante! Today was another original dreamed up fresh at CFSZ:

Run 1600m
Max rep KBS@55#
Run 1200m
Max Rep KBS@55#
Run 800m
Max Rep KBS@55#
Run 400m
Max Rep KBS@55#

Total time was 22:43 with a max total of 114 KBS. Not bad work for a gorgeous 80 degree Friday in April!

Update from Shane

Run 1200m
Max 1 pood KBS
Run 800m
Max 1.5 pood KBS
Run 400m
Max 2 pood KBS

Time 17:46
1 pood KBS 56
1.5 pood KBS 28
2 pood KBS 11

Thursday, April 23

Who knows what the day will bring?

Well, looks like everybody took a rest day… everyone except me! Shane is probably still lying in my front lawn, further decreasing my property value, if that’s even possible? Nate say’s he did the Filthy 50, and I believe him, he likes that WOD. What he doesn’t like is posting his numbers, and leaves me that chore. Oh wait, another thing Nate doesn’t like is any WOD that requires you to lift more than 95lbs and he often comes up with some other workout that involves something like 200 kettlebell swings intermixed with Lamaze breathing techniques, yoga and leggings.

I digress however and instead of doing the Filthy 50 I did the “50 Cal.” a CFSZ original and I’d been toying around with the idea of doing it for sometime, which was a mistake. So if you want to induce stroke like symptoms in the privacy and convenience of your own garage gym, give it a try. You won’t be disappointed.

“50 Cal.”

5 Rounds for time of:
Max rep Ring Dips
Row for Calories

***Each round followed by 3 minutes of rest***

Start with the number 50 and subtract your max ring dip reps. This new number will be the calories you must row in order to end the round, both numbers combined totaling 50. Note reps, calories and time for each round.

Jacob
Round 1: 1:16 30RD/20 Cal.
Round 2: 1:35 20RD/30 Cal.
Round 3: 1:35 23RD/27 Cal.
Round 4: 1:41 21RD/29 Cal.
Round 5: 2:14 14RD/36 Cal.

Over all this WOD was more painful then Barbara by a long shot. I made the mistake of taking only 1 minute of rest between the first and second round and feel I paid for it dearly in the end, as you can see.

The Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (Singles)

Nate 24:46 (PR)

Shane 35:58

Wednesday, April 22

Sometimes when you tell yourself something, mentally you believe it to be true so much to the point where your body just follows suit. Expectations can become reality if you believe them to be a truth rather than an opinion on a matter. Today was a perfect example of that kind of self empowerment and determination. Shane, Nate and I all believed when getting ready to do the first qualifying WOD of the Great Basin Crossfit Games consisting of power snatches and sand bag carries that we had a total of 5 rounds of snatches and 5 rounds of carries to complete the WOD, but actually the last carry was extra and the WOD finished with the snatch. Determined to put up respectable times we all paced out our time and set goals based on our expectations believing them to be reasonable and true. Disappointed with the WOD after it was done thinking of how to improve we all moved on, only to find out that our times were even faster because we believed we had to do more just to stay competitive. This time going above and beyond was not a matter of desire but of necessity, we all thought that’s what had to be done, going the extra mile or in this case the extra 100 yards.

Snatch (power or full) x 5 reps (135#/95#)
Short Sandbag Carry (90#/70#)
Snatch x 4 reps
Sandbag Carry
Snatch x 3 reps
Sandbag Carry
Snatch x 2 reps
Sandbag Carry
Snatch x 1 rep

Jacob 3:59 Rx'd

Shane 9:09 (75lb snatch)

Nate 5:15 (90lb snatch)

EVQ making the Muscle Snatch look good since 1989...Dig it!

Tuesday, April 21

Due to the rain and the cold, the plan for today had to change. The plan was to do the WOD from the Great Basin Qualifier with the sandbag carry. So, here what everyone did for the day.

2k Row

Nate 8:09

6 Rounds
30 Air Squats
10 Chest to bar pull-ups
5 Power Cleans and Jerks (95lbs)

Shane 14:46

5 Rounds
10 Power Snatch (115lbs)
20 Wall Balls (20lbs)

Jacob 10:15 Rx'd

Evan 10:38 Rx'd

Evan decided to have a go at J.T. also.

21-15-9
Handstand push-ups
Ring dips
push-ups

15:11 Rx'd

P.S. I have a awesome still frame progression of Evan's Muscle Snatch, talk about text book lifting, it's really good and I'll post it later.

Monday, April 20

I don't even know what to say about this picture, but I think Shane is taking a rest day.

Sunday, April 19

No Shirt, no shoes, no problems... Front squats and push-ups.

Front Squats 10-8-6-4-2-1
***Max reps push-ups after each set***





Shane 90/30-110/30-130/25-140/30-150/25

Nate 90/45-110/35-130/35-140/40-150/35-155/50

Jacob 140/55-160/40-180/50-200/45-200/45-210/51

Total: (20 Minute WOD)
Shane FS:30 PushU:140
Nate FS:31 PushU:245
Jacob FS:31 PushU:286

15 Minute Rest then...

Crossfit So-Cal Qualifier WOD

6 Rounds for time of:
30 Squats
10 CTB Pull-ups
5 Power Clean and Jerks (155lbs)

Jacob 11:23 Rx'd

Nate 7:22 (3 Rounds at 95lbs)

Saturday, April 18

"Welcome to Your Doom II"

For Time:
100 Reps Body Weight Deadlift
***Each time you break a set***
10 Burpees and 10 Knee's to Elbows

Jacob (180lbs)
10:06 Rx'd
60 Burpees and 60 KTE
35-15-15-15-10-10

Nate (140lbs)
11:03 Rx'd
60 Burpees and 60 KTE
25-25-15-15-11-9

Shane (130lbs)
19:06 Rx'd
80 Burpees and 80 KTE
25-15-11-12-10-9-9-9

3 Rounds for time of:
400m Run
21 KBS (2 Pood)
12 CTB Pull-ups



Evan 8:19 Rx'd

Friday, April 17

It's a rest day today, so rest and enjoy the video.



And remeber anything's bad when it's for time.

Thursday, April 16

Today was a "Hero" WOD and we had to step it up as hero's do.

Triple WOD Day, back squats, "Danny" and "Double Under Thunder".

Back Squats 10-8-6-4-2-1-1



"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Jacob 5 Rounds, +30,+20,+22

Nate 3 Rounds +30,+14 (95lbs)

Shane # Rounds +30,+7 (95lbs)







"Double Under Thunder"

3 Rounds of:
1 Minute Max Double Unders, 1 Minute Rest.

Jacob 50-50-52

Nate 50-52-56 (2 singels for a double)

Shane 38-30-36 (2 singels for a double)

Wednesday, April 15

Helen was on the HQ's list of things to do today and as always when Helen comes a knocking you got to answer the door. Nate, Stacey, Shane and myself all gave it a run...and a swing...and a pull, and this is what we got.

Helen

3 rounds for time of:
400m Run
21 KBS (1.5 pood)
12 Pull-ups

Shane 10:31 Rx'd

Stacey 10:50 (25lbs/Jumping Pull-ups)

Nate 7:59 Rx'd

Jacob 8:01 (2 pood/CTB Pull-ups)

***All runs 400m with a dead stop turn around at 200m mark***

Evan on the other hand decided to hammer out Nicole, running nearly 2.5 miles and as always doing CTB pull-ups.

Nicole

AMRAP in 20 minutes of:
400m Run
Max Pull-ups

Evan 8 Rounds +300m, 83 CTB Pull-ups

Tuesday, April 14

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Jacob 11:28 Rx'd

Evan 11:56 Rx'd

Shane 22:40 DL Rx'd. HPC & PJ at 95lbs


30 days until we're on the plane to Denver.

Monday, April 13

At CFSZ our idea of rest is Fight Gone Bad "Task Priority", and our idea of working out is playing video games, go figure. Silent Hill Homecoming awaits tonight. So I figured since I'm gonna be a slouch this evening I might as well hit it hard this morning. It also helps when you have Crossfit Games 8th place finisher Evan "EVQ" Von Qualen smashing the WOD before you making the main site video's performance seem tame at best. Hard is as hard does and today, well... today FGB was hard to say the least and so were we.

Task Priority FGB

3 Rounds of: (Each round followed by 1 minute rest.)

20 Wall Balls 20lb
20 SDHP 75lb
20 Box Jumps 20"
20 Push Press 75lb
20 Calories Row



Jacob

1. 2:46
2. 3:23
3. 4:09

Total: 10:18 Rx'd



Evan

1. 3:16
2. 3:55
3. 4:28

Total: 11:39 Rx'd

Nate and Shane worked out later in the morning, I don't know what Shane did but he did do something though.

Randy

75 Muscle Snatch (75lb) for time:

Nate 10:25

Sunday, April 12

Muscle-ups suck, everybody knows it. What people don't know however is that the "turn out" that is supposed to be incorperated into a muscle up sucks even more. It's the difference between a 4:08 time and in this case a 4:26 time. Up until today my PR for this WOD was almost 6 minutes with full turn out, a stagering difference from my 4:08 time without turning the rings out at the bottom. So fo those of you who are still scratching your head wondering what a "turn out" looks like? Here's a few examples, give it a try and tell me if you now have an easier time doing muscle-ups.

30 Muscle-ups for time:

Jacob 4:26 Rx'd (with turn out) Did 1 extra by mistake.

"Randy"
75 Power Snatch (75lbs) for time:

Shane 9:21 (65lbs)

Saturday, April 11

3 rounds for time

Row 500 m
21 Burpees
Run 400 m

Shane 26:30

Jacob, no WOD today folks my attention was else where... Ground zero at the great Hoffman tire fire!

Friday, April 10

Crossfit Total:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Shane BS 175, SP 90, DL 285

Total: 550 PR

Jacob BS 280, SP 175, DL 385

Total: 840 PR

Thursday, April 9

Well they say "no rest for the wicked" and today was no different. Evan and Hudson came up to CFSZ HQ to attack yesterday's scorcher of a WOD "Welcome to you're doom" 75 reps of bodyweight back squats for time. Evan eager to try out his new weighted chain collars decided to add them on to his squat, bringing his total to 230lbs (190lbs+40lbs for the chains). A 230lb Squat 75 times sounds insane, but what's more insane is that every time you break a set you have to do 5 CTB Pull-ups and 5 Clapping Push-ups. What's even more insane then that is Evan completed the WOD in 6 sets and 12:22 seconds. Amazing!









Afterward both Evan and I did some bench press sets with the chains, followed by snatch grip GHSU's and med ball back extensions. Here's how it all went down.

"Welcome to your doom"

For Time:
75 Reps Body Weight Back Squat
***Each time you break a set***
5 Chest To Bar Pull-ups and 5 Clapping Push-ups

Evan (190/230lbs) 12:22 Rx'd
30 Pull-ups and 30 Push-ups
Sets 17-12-12-12-11-11

5 Rounds of:
Chain Bench Press 15-12-9-6-3
Snatch Grip GHSU 15 Reps
Med Ball Back Extension (20lb) 15 Reps

Jacob 170-180-200-220-230 (Wide Grip Bench)

Evan 170-220-250-270-290

Wednesday, April 8

Let's squat suckers!!!

"Welcome to your doom"

For Time:
75 Reps Body Weight Back Squat
***Each time you break a set***
5 Chest To Bar Pull-ups and 5 Clapping Push-ups

Jacob (171/180lbs) 13:52 Rx'd
35 Pull-ups and 35 Push-ups
Sets 23-10-10-9-8-8-7

Shane (128/130lbs) 16:15 Rx'd
45 Pull-ups and 45 Push-ups
Sets 15-10-7-8-8-7-6-7-7

Enjoy

Tuesday, April 7

Already ready for tomarrow and this was my idea of a good time. We'll see how it works out.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps



20 Minute Rest

For time:
1000m Row 5 Muscle-Ups
750m Row 10 Muscle-Ups
500m Row 15 Muscle-Ups
250m Row 20 Muscle-Ups

Jacob 18:18 Rx'd

For those who can't do muscle ups...

For time:
1600m Run 10 Pull-ups 10 Ring Dips
1200m Run 20 Pull-ups 20 Ring Dips
800m Run 30 Pull-ups 30 Ring Dips
400m Run 40 Pull-ups 40 Ring Dips

45:02 Rx'd

Monday, April 6

Today HQ's WOD was not on the agenda, but rather over head squats and weighted pull-ups. Evan, Shane and myself all gave it a go and here's how it went. I just have to comment that not everyone followed the number of sets and reps as listed, but whatever numbers you see they were either where they should be on the progression or more as far as reps went.

On a side note Shane PR'd his SRM Weighted Pull-up and Over Head Squat and I PR'd my SRM Over Head Squat for a double and my Weighted Pull-up also.

Over Head Squats 5-4-3-2-1-1-1
Weighted Pull-ups 5-4-3-2-1-1-1



After this Evan and I closed with the European Qualifier Day 2 WOD.

AMRAP in 20 Minutes of:

250 Meter Row
10 Burpee's
10 Ring Dips

Evan 9 Rounds +7 Burpees Rx'd
Jacob 9 Rounds Rx'd

Here's some video of the day's work...