Friday, July 31: Nicole and Master Blaster

You know the drill so get to it.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Shane 6 Rounds 105 pull-ups.

First time I was able to do 6 complete rounds, all the other times I was only able to get the sixth run in but not the pull-ups.

"Master Blaster"

Complete as many rounds in 20 minutes as you can of:
Run 250 meters
Max rep Handstand Push-ups
Max rep Pull-ups (Dead Hang)

Jacob 7 Rounds 80 HSPU 99 DHPU

1: HSPU 21, PU 15
2: HSPU 15, PU 15
3: HSPU 12, PU 15
4: HSPU 9, PU 12
5: HSPU 8, PU 15
6: HSPU 7, PU 12
7: HSPU 8, PU 15

Much worse then Nicole, had to do my pull-ups off the ladder braces on the end of the truck at the fire station because we don't have a pull-up bar on the apparatus floor.

Thursday, July 30: Rest Day, Lightning Doesn't Always Strike Twice.

Lightning doesn't always strike twice and I wasn't able to casually bust out 11 rounds on the clean and jerk ladder again. I'll give it a go in a month of so when I've got a full nights sleep and a pair of shorts. Enjoy the Video.

Shane

7k run 45:18

Next week I will do a 10k run and see how I feel afterward. I felt pretty good after this run so, I think the 10k should be OK.

135lb Clean and Jerk Ladder on the minute until failure:

Jacob 10 Rounds



Sorry Fletcher

Wednesday, July 29: The 50 Cal. Revisited

Just Give it a try and see what you think, that is if you feel lucky.... So do ya, punk!

"The 50 Cal"

5 Rounds for time of:

Start with the number 50 and subtract your max ring dip or pull-up 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.

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

Jacob (04/23/09)
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.

Jacob (07/29/09)
Round 1: 1:16 34RD/16 Cal.
Round 2: 1:26 27RD/23 Cal.
Round 3: 1:37 25RD/25 Cal.
Round 4: 1:39 22RD/28 Cal.
Round 5: 2:12 15RD/35 Cal.

I am pumped that I was able to actually improve on this one, and I didn't even look to see what I was trying to beat. I just gave it my best and my best was better than it used to be, enough said.

20 Minute rest then:

8 Rounds of: (Not for time!)
10 Straight Bar Curls, 95lbs
5 Weighted Pull-ups, 56lbs

Also I would like to congratulate Nate and Shane for not dying upon completion of this WOD, it truly is a merciless experience from start to finish.

Nate:
There really is no reason to post my breakdown for this workout since it's all in black and white (well, orange and white) in the photo. All I know is this is the first workout in a long while to leave me hurting for at least an hour after the workout. By the end of round 3 I was already in pending digestive track reversal. I can't imagine what tomorrow is going to feel like...

Tuesday, July 28: Minute Ladder Clean and Jerks

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Shane 5 Rounds 95lbs

2K row 9:34

Jacob 11 Rounds Rx'd

Monday, July 27: Wall Balls and GHSU

Shane

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 Rounds

Sunday, July 26: Call It A Come Back!

After a period of a week or so of half hearted workouts, laziness, belly aching and feeling sorry for my insomniac self I managed to pull one up and out of the depths of my gut and hit the WOD with some intensity and focus finally.

It feels good to say I feel good today.

We'll see about tomorrow...

5 Rounds for time of:
12 Deadlifts, 155lbs
9 Hang Power Cleans, 155lbs
6 Push Jerk, 155lbs

10:15 (PR) First 2 rounds unbroken and under 1:15, but faded fast in the end.

10 minutes rest then

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Nate 16 Rounds

Jacob 19 Rounds +3 Wall Balls
(First 15 Rounds unbroken in 14:50, then took a 1 minute rest and continued on.)

Saturday, July 25: The Unknowable

Remember that just because you are a bada$$ doesn't mean you look like one.

Friday, July 24: 2K Row and Fletcher

Well the challenge was to beat Craig "Row Machine" Fletcher's 7:15 2K and I gave it all I could. In the end I came up a little short, but I'll give myself an "A" for effort.

2K Row

Jacob 7:16.3 (PR)

Thursday, May 23rd: Open Gym

DT is on the schedule today but who knows who's doing what...


Nate:
I finally got to the Filthy Fifty from earlier on in the week.
50 Box Jumps, 24"
50 Jumping Pullups
50 KBS, 1 pood
50 Walking Lunges
50 KTE
50 Push Press, 45#
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

23:17 (PR)

Wednesday,July 22: Rest Day Maybe

Nate:
1:00 Interval row sprints (1:00 row/1:00 rest)

The proof is the data. Can't fake that.


Jacob:
Going to do something but don't know what...

...and it ended up being that I ran a whole bunch of calls at the fire department and traveled across the globe and back during my shift.

Now for EMS skills all day and then the ER all night long... I swear if I don't get a full nights sleep in the next week I think I'm going to have a mental break down.

Tuesday, July 21: Rest Day Because I'm Lazy

This is what I should have been doing today.


This is what I ended up doing.

Monday, July 20: Tri's and Bi's

No running today, but I opted for something else at the FD.

15-12-9-6
Hammer Curl
*Immediately after 5 Dead Hang Weighted Pull-ups, 35lbs
40-45-55-60

8 Tabata Intervals
Med Ball Twist Crunches
10-10-10-10-9-9-9-10

15-12-9-6
Straight Bar Curl
*Immediately after 5 Dead Hang Weighted Pull-ups, 35lbs
75-85-95-115

8 Tabata Intervals
Oblique V-ups (4 Each Side)
15-15-13-12-15-15-10-12

15-12-9-6
Seated Alternating Dumbell Curls
*Immediately after 5 Dead Hang Weighted Pull-ups, 35lbs
40-40-45-50

8 Tabata Intervals
L Leg Raises
10-10-10-10-10-9-9-9

15-12-9-6
Tricep Pull-downs
*Immediately after 10 3 Count Push-ups and 10 Ring Dips
40-50-60-70

15-12-9-6
Tricep Kick Backs
*Immediately after 10, 3 Count Push-ups and 10 Ring Dips
20-25-30-30

4 Sets
Seated Skull Crushers, 60lb Dumbbell
*Immediately after 10, 3 Count Push-ups and 10 Ring Dips
15-14-13-12

Sunday, July 19: The Filthy 50

As the name implies you got to get down and dirty with this one

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

Jacob 17:45 Rx'd

Shane 39:57 Rx'd

I am so wiped out lately and can't believe that when I was on my 40th burpee with this WOD I was done already the last time I did this one. I am realy regressing with things and have absolutely no intensity when it comes to working out lately.

Somethings up and something's gotta give... or change.

Saturday, July 18: Rest Day

I don't know if this is what we did but it's what we should of done.

But shane did workout and this is what it was...

5 rounds
30 box jumps
30 air squats
30 walking lunges

20:58

Friday: July 17: 30 Muscle-ups

For Time:
30 Muscle-ups

Shane 20:00? (120 Pull-ups, 120 Ring Dips)

Nate 14:34 (120 Pull-ups, 120 Ring Dips)

Jacob 4:10 Rx'd

Jacob Handstand Push-ups 5-5-5-5-5-5-5-5-5-5 (on parralletes)


Hudson also wanted to get a little ring work in also.

Thursday, July 17: Hang Power Cleans

Hang Power Clean 1-1-1-1-1-1

Jacob 155-185-195-205-215-220-225(Failed)

Wednesday, July 15: Jacob

Well today was the worse WOD of my life, and fitting because it was my birthday WOD of all things. With each passing day you can't help but feel a little weak or strong, fast or slow, on or off, and today for me was an off day. Strength is a relative thing, relative to what it is you are referencing and with all things strength is evident when you know where to find it. Today I choose to do a WOD that called on all my overwhelming weaknesses and exploited them to the max, but the strength therein lies in not backing down from the things that you know you're going to have difficulties with. Strength today was knowing that the WOD was going to destroy you in every capacity and you were going to suck wind and beg for mercy for over an hour, but you weren't going to back down and quit. More importantly you finished and once again you choose this suffrage and you endured.

You came through it doing something you knew was going to be hard and you survived.

One day at a time, one year at a time, one life at a time.

Jacob

15-12-9 Reps for time of:
Deadlift, 275lbs
Squat Clean and Jerk, 165lbs
Weighted Pull-up, 45lbs
Then 5K Run

Jacob 1:09:14 Rx’d

Shane 1:06:58 (185lbs/105lbs/15lbs)

Nate 51:44 (185lbs/105lbs/15lbs)

Tuesday, July 14: Rest Day

All I can say is that I feel miserable today and have to be at work in a few hours in the ED, so I'm following HQ's advice.

REST DAY!

Monday, July 13: Birthday Thrusters

Well If you don’t already know we have another birthday here at the Elgin HQ. Yep, its’s my birthday and I’m another year older today. As always I’m working, but I plan on making up for it tomorrow with my commemorative birthday WOD. So here it is suckers and I hope it hurts you as much as it’s going to hurt me.

Jacob

15-12-9 reps for time, followed by:
Deadlift, 275lbs/185lbs
Squat Clean and Jerk, 165lbs/105lbs
Weighted Pull-up, 45lbs/15lbs
5K Run

I’ll see you all on the other side…

Thruster 1-1-1-1-1-1-1

Jacob 135-155-165-175-185-195(failed)-195-200(failed)-200 Tied PR

Shane

4 rounds
400m run
50 squats

17:44

Sunday, July 12: GHD Bonanza!

5 Rounds for time:
30 GHSU
25 Back extensions

Shane 8:52

Nate 8:04

Jacob: Rest

Saturday, July 12: The Games Begin!

Well it's that time of year again and the fix is in.

Who will win and be crowned the fittest of the fit?

One things for sure, it's always interesting. Best of luck to all the competitors, they are some true mean machines.

Jacob

Max Pull-ups (Rest as needed.)

57-55-53

1 Minute Burpee's (Max reps in 1 minute.)

31(PR)-28-27

Then...

15 Minutes
2 Power Clean and Jerks every minute (90% 1RM)
*5 Burpees evry time you fail to get 2 reps in the minute.

Shane Rounds 1-9 110lbs, 10-12 115lbs and 13-15 120lbs (No Failed Reps!!)

Nate 120lbs 27 Clean and Jerks +15 Burpees

Jacob 200lbs (No Failed Reps!!) at 95% 1RM

Friday, July 10: Open Gym

Whatever may come...

Shane

15-10-5

Shoulder press
70-75-80
Barbell curl
60-70-80
Reverse grip barbell curl
60-70-80
Forearm curl
60-70-80
Reverse grip forearm curl
60-70-80
Bench press
70-80-85


Nate:

Warmup 5:00 row at easy pace
Then,
Max Rep Pull-ups, 39 (3 off my PR of 42)

10 Rounds,
-10 SDHP @95#
-10 Ring dips

12:29

Jacob

Alternating Hammer Curl 15-9-6
*Followed by 5 Dead Hang Pull-ups, 35lbs
1 minute rest after each couplet

45-55-60

Straight Bar Curl 15-9-6
*Followed by 5 Dead Hang Pull-ups, 35lbs
1 minute rest after each couplet

65-85-95

Alternating Seated Dumbbell Curl 15-9-6
*Followed by 5 Dead Hang Pull-ups, 35lbs
1 minute rest after each couplet

45-50-55

3 Rounds of:
1 Minute max rep forearm plate curls, 35lbs
1 Minute rest

25-20-15

Tricep Pull-downs 15-9-6
*Followed by 10 Strict Dips
1 minute rest after each couplet

40-60-70

Seated Dumbbell Skull Crushers max reps, 60lbs
*Followed by 10 Strict Dips
1 minute rest after each couplet

15-12-12

Alternating Single Arm Tricep Kick Backs 20-15-10
*Followed by 10 Strict Dips
1 minute rest after each couplet

15-20-25

3 Rounds of:
1 Minute max rep 3 Count Push-ups
1 Minute rest

20-15-12

All done in under and hour.

Wish I had time for more, but it was getting late.

Thursday, July 9: Max Pull-up Rest Day

Well after Speals video of 106 pull-ups and the fact that I can't workout tomorrow because I have to work at 6AM, I'm going to do 1 max rep pull-up attempt and call it a rest day.

Every other man for himself!

Jacob 67(PR)

Video will be posted soon.

Wednesday, July 8: Nate

I'm looking forward to this one because I think I've improved at every part of this WOD. I believe my PR is 18 rounds, so hopefully I can get 19+ some change on this one.

Nate (Not you Nate, the other Nate, the one who doesn't suck!... Just kidding.)

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2 Pood

Jacob (1/2 Nate) 10 minutes

10 Rounds Rx'd

Only did a half version of Nate becasue I did the CrossFit Football WOD first and it really taxed me, not to mention I had to be at the hospital by 11AM. 10 Rounds is not bad but the pace I was at I couldn't maintain for the full 20 minutes. I've had better results in the past with 5-10 seconds of rest after each round with more consistent output with this WOD.






Also thinking about this one too, don't know if I should do it before or after.

CrossFit Football's WOD for tomorrow is

15-10-5

Power Clean, 185lbs
Ring Dips

Nate 4:51 105lbs

Shane 8:59 100lbs

Jacob 6:59 190lbs

Nate worked up to 1RM Power clean, 135 (=PR) Still had lots more in me too. Hoping for 145 next time.

Jacob, my power cleans where so pathetiic and I did not have any coordination on this WOD and was basically going deadlift to hang clean on every rep. After I was done with the WOD I told myself mentally that I wasn't power cleaning the weight, but rather going to squat clean it. This worked without a problem and the weight was flying off the floor into a solid power clean from the ground. I then worked up to a 1RM power clean and did alright, a little too ambititous though towards to end.

Power Clean 1RM

Jacob 190x5-200x3-210(went up easy)-230 Failedx2
PR is 215 for a power clean and 220 for a hang clean, go figure.

Nate 120x3-130x2-135 Failed-135 (Tied PR)

Tuesday, July 7: Front Squats and GHSU

Shane's face say's it all on this one, I was sobbing in the background while taking this picture.

21-18-15-12-9-6-3-1 rep rounds of:
185 pound Front squat
GHD Sit-up

Jacob 38:28 Rx'd (+1) Bodyweight 171lbs

Shane 39:41 120lbs (+1) Bodyweight 119lbs

I've never done front squats at this weight for anywhere near this many reps. I am proud to have finished this WOD Rx'd. Did an extra single at the end to make it an even 85 reps.

P.M. Session at the FD.

Jacob

Flat Bench 15-12-9-6
*After each set 10 3 count triangle push-ups

135-165-185-195

Incline Bench 15-12-9-6
*After each set 10 clapping push-ups

115-135-155-165

Decline Bench 15-12-9-6
*After each set 10 strict dips

135-155-165-175

Monday, July 6: Pushing and Pulling

Today I had high expectations but low results...

Jacob

Shoulder Press 1-1-1-1-1

140-150-160-170-175

Push Press 3-3-3-3-3

160-175-190-205-210X2

Weighted Pull-ups (Max Reps) 10lbs-10lbs-20lbs-20lbs-30lbs-30lbs

17-16-17-17-14-13

Nate

Shoulder Press 5x1, 75x5-85x5-90-95-100-105(PR)

Push Press 5x3, 80-90-100-105-110-115 (PR for 3)

Push Jerk 5x5, 85-95-105-115-125 (PR for 5)

Weighted Pull-ups (Max Reps) 10lbs-10lbs-20lbs-20lbs-30lbs-30lbs

9-10-7-6-5-4


My legs are still sore and I didn't get to finish my WOD, no big deal, next time.

Sunday, July 5th

Shane

5k Run

23:45 PR!

Saturday, July 4: Happy 4th of July

The Patriot

For Time:
1 Mile Run
50 Jump Squats, 6" jump
50 Dead Hang Pull-ups
1 Mile Run
50 Front Plate Raises, 35lbs
50 Alternating Jump Lunge Steps
1 Mile Run
50 Oblique Ball Twists
50 Shoulder Press, 95lbs (seated, behind the neck)
1 Mile Run
50 Deadlifts, 135lbs
50 Overhead Squats, 45lbs
1 Mile Run
50 Burpees
50 Double unders

Jacob 1:03:58 Rx'd

Mile 1 6:21
Mile 2 6:32
Mile 3 6:48
Mile 4 7:12 (Puked a little in my mouth.)
Mile 5 7:38 (Almost met "Dookie's" big brother "Shart" a couple times.)










Have a happy 4th of July everyone and be safe.

Friday, July 3: Rest day, but...

CrossFit HQ wants Randy, 75 Power Snatch for time, 75lbs

CrossFit Football wants 10/1-1/10 ladder of 75% BW Power Cleans and CTB Pull-ups, with a warm up of 3X5 Push Jerk.

I want rest... well kind of.

Lately I feel tired, but not beat. I still feel that a quick warm up lift session with a little metcon is something that would be of benifit to me, and I'm really begining to warm up to the CrossFit Football's WOD's. I still don't feel focused enough to have some awesome training plan and diet, but I now more then ever just want to get out on in the sun and let loose. I probably should get a good nights sleep and then rest for the remainder of the day, but who knows.

I might... I might not.

Thursday, July 2: Tim Ozanne, Deadlifts, Ring Dips and Knees to Elbows.

July 5th marks another very special day at CrossFit Szafranski, it is the birthday of a very special man, or legend if you will. On the humble streets of Batavia a warrior lives, determinded and patient. A jedi master of the art of fitness and a scholar of the ways of "the fit". Tim Ozanne, or better known as "Batavia Timmy" is having a birthday. Tim is a crossfit guru in the suburban Chicagoland area and truely a master at his trade.

Tim Ozanne is a proud father, husband, mountaineer, financial mastermind, crossfiter and good friend. So let's all let Tim known that with Crossfit as in life, it's the size of the fight in the dog, not the size of the dog in the fight. It's all about commitment with Tim, but then again I think we all already known that.

Happy early birthday Tim and don't worry, your Birthday WOD is coming, but now you have to settle for this stupid T-shirt instead.





By the way for those of you who don't know Tim has a 265lb front squat, talk about a bad dude. I think that Tim's face looks something like the T-shirt when he's squating the big weight like he does.

Today CrossFit Football WOD

10 Rounds fot time of:
3 Deadlifts, 315lbs
6 Ring Dips
9 Knee's to Elbow's

Jacob 9:51 Rx'd (I've never deadlifted this much, this fast before in my life, ouch!)

Nate 11:54 @ 225# DL. By the end the deads felt heavy but powered through it still...

Shane 20:29 @ 225#DL. Just a hard WOD!