This maybe one of the top 20 albums in the last 5 years, UNKLE: WAR STORIES, check it out.
Stand out track(s), all of them, but "Morning Rage" will take 15 seconds off your Helen time, or your money back!
Not much to say. the WOD's speak for themselves.
Eva
5 rounds for time of:
800m Run
30 KBS, 2 Pood
30 Pull-ups
Jacob 34:01 Rx'd
Shane 48:44 1.5 pood KBS
Set the timer on my watch for 3.5 minute 800's, which was easy to keep pace with till the end. Then I gave myself 2 minutes to do the KBS 15/15, and 75 seconds to do the pull-ups 10/10/10. Fell a little bit off my time on the last 2 rounds, but over all it felt better then the last time and I think it was a little faster too.
15-20 minute rest then...
2007 CrossFit Games Hopper
For Time:
1000m Row
5 rounds of,
25 Pull-ups
7 Push Jerks, 135lbs
Jacob 11:04 Rx'd (PR)
(Started the watch myself and stopped it myself so I think that added some time to it.)
I was psyched with my time today on the hopper since the CrossFit games twitter site posted that Khalipa got a 12:31 on this WOD which was faster than AFT, Speal, Everett and OPT. I had done this WOD before with 155lbs from a rack and got a 13:09, so I was hoping for a pretty fast time with 135lbs, but picking the weight off the floor when you're spent can really mess things up.
Will post the video in the next day or so.
9 comments:
Jacob - WHAT?? Your Eva time is faster than anyone's on the main site comments. That's serious!!
Then, right after that CRAZY WOD you do the CF Games Hopper WOD beat the current CF games champion by a mile, and all the other famous badasses? You are a special athlete my friend. If you could get the heavy stuff better you'd be a force, everyone would know who Jacob Szafranski is. Your body is strong too, so maybe you need to spend time with a coach and really work on form to get the heavy stuff better? I don't know, I just know that you could literally be famous in CF world if you got the heavy stuff. Doesn't Everett weight 185 or so? Somehow that dude can clean and jerk more than anyone in the games. I'd love to see you get there man, because I think you have the potential to blow the CrossFit community away, globally.
Jacob - checked out the music, cool stuff. I bought it and added it to my list.
Here are some more, different genre maybe, but should get that blood pumping!
Angry style:
Helmet and House of Pain - Just another victim
Slipknot - (1) Wait and Bleed and (2) pulse of the maggots and (3) before I forget
Mudvayne - Dig
Refused - New Noise (hard to find, I can send it to you. TOP NOTCH metcon song!!!!) What's your email?
Slayer - War Ensemble (killer..)
Hip-Hoppish stuff:
The Roots - Here I come
M.O.P. - Ante Up
Outkast - B.O.B.
Chemical Brothers - Galaxy Bounce
Pump It - Black Eyed Peas
There are more... but try these
Yeah, I got 10.5 hours of sleep that night and I felt like I could conquer the world that morning. With Eva I had done the WOD before and know how my body felt after it and I really took a step back of sorts this time. I realize with any WOD, especially the long ones going to exhaustion and/or max effort will destroy you, maintaining a steady paced output is best. Seriously if you break a lot of WOD’s down into near tabata intervals, like Eva’s KBS and Pull-ups all you looking at is 10 pull-up increments, lasting 90 seconds and 10 KBS increments lasting 90 seconds with some running. I have a 5K time of 20 minutes even without really breaking a sweat so keeping 800’s at is like asking me to run 22:30 5K which is cake. The biggest mistake is going to exhaustion on these WOD’s, perfect example being that you can hit more reps on a Cindy WOD easier then you could 5 minutes at each movement just repping out.
As for the hopper I knew I could kill this WOD because I had done it 8 months ago with 155lbs and was just beginning to get the hang of the butterfly, and now I’m stronger with my pull-ups and rowing then I've ever been. My arms and shoulder were still feeling okay and I didn’t have to beat up on my legs any more, so I knew I would do fine but I was a bit surprised at my time. Now I’m real jacked up tough, my whole chest and every intercostal muscle is screaming, and my shoulders are completely ruined. My bicep attatchments are pretty tight right now, but I had done a prior Nicole of 8 rounds with 192 pull-ups at the fire station before and my pull-ups couldn’t be butterflied. So after that I knew my body could take the abuse and spreading the pull-ups out to sub max efforts really spared me.
But yeah I totally know, with some WOD’s I feel unstoppable, and others I just can’t seem to get started. A work in progress is always worth questioning and evaluating, and believe me Craig I’m trying. I just need to balance my abilities a little more so and up my squat, plain and simple.
But we’ll see what happens. Only time will tell.
Dude you have woke the sleeping giant.
I have over 1,500 CD's and will give you the ultimate list of WOD songs by genre in the next day or so, so be ready.
It's On!!
Just for starters all those heavy songs you suggested I own.
You need to check out the song "Controller" by Prong off of their album Rude Awakening. That whole CD will get your Fran time down, and possibly land you in jail for assualt and battery, but it's a small price to pay for some wicked riffage.
As for a bad ass electro metal album check out 16 Volt: Supercoolnothing. That whole disc is awesome.
Oh my... you really have The Refused album? 1,500 CDs? Wow, you could but a new car! :-)
I have a mere 600 or so, so let's get it on! I'm gonna go check out the ones you rec'd here on iTunes right now. I never WOD without music. Love me some music. My wife does too, but she listens to silly things sometimes....
Wierd, iTunes has a bunch of 16volt, but not the Supercoolnothing one? Rocking the Prong now, I like it.
Seriously I buy 5-20 CD's a month and have a collection second to none. It's an addiction that is second to none, including CrossFit!
Check out amazon.com for more clips of 16 Volt songs.
I listen to so much music even the silly stuff too, but I'll put together a track listing for you that will keep the audio portion of your WOD's interesting for months to come.
Thanks a lot man, I'd really appreciate that. Do you ever listen to the Jerky Boys when you WOD? Just kidding...
Jacob - when you come up with the playlists, can you email them to me at cfletcher@arcadis-us.com? That would be great! I'm due for some new stuff. Doesn't have to be (and don't really want it to be) the same genre as the songs I sent. New stuff is better!
Post a Comment