Friday October 30: 100 Pull-ups For Time

Well we did a lot more, but I'm tired and we ran all night at the fire department so I really don't care to mention it. I will say how ever doing 100 pull-ups for time is always a good closer. 100 Pull-ups for time:

Evan 4:46


Jacob 2:26

Thursday, October 29: 7,000lbs Off the Floor and Overhead: Part II

We'll this is another go at the final WOD from the Crossfit Denver Qualifiers using 155lbs as opposed to 95lbs. I knew I should have done this while out in Denver because I would've been the only person to use the heaviest weight for the WOD. I guess I chickened out a bit last time, but all I'm shooting for this time is better then a 6:21, for that's what I go with the lighter weight.

Tim, I'll let you know how it goes...

7,000lbs Off the Floor and Overhead

For time, pick a weight and move it from the floor to overhead as many reps needed to total 7,000lbs for time.

45 Clean and Jerks, 155lbs

Jacob 8:24 Rx'd


Sometimes less is more...
Sometimes more is less...
This time more was more.

Shane

Warm up
Back squat
5-5-5-5-5

90-130-140-150-160

WOD
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders subbed for 2 to 1 singles
Sit-ups for GHSU

11:29

Wednesday, October 28: Rest Day Break Up

Yeah it would have been sweet to bust out a few of these, but too much work and too little sleep makes for one sleepy guy.

"Rest Day"

Complete as many rounds as possible in 24 hours of:
Sleep
Sit around
Eat food

Jacob Yes

Tuesday, October 27: "Nate" Does Nate Rx'd!

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Jacob 21 Rounds +2 Muscle-ups (PR)

Nate 11 Rounds +2 Muscle-ups Rx'd

Way to go Nate on the Rx'd WOD, huge accomplishment!

Monday, October 26: "Michael"

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Jacob 18:19 (800m splits: 2:42, 2:53 and 2:59)

Evan recently went to Omaha to compete in a Firefighter Combat Challenge event and placed 12th over a field of 70, finishing with a new personal record of 1:51. This says a lot especially when other competitors stated that the course was turning out slow times for some of the other favored athletes, yet Evan was able to beat his previous times. Good job Evan, the garage gym is waiting to congratulate you.

Sunday, October 25: Pete's Birthday... Day After.

Well you know how birthday parties are, so today is a rest day for both mind and body... oh and liver.

Happy Birthday Pete!

Saturday, October 24: Triple WOD Day, Plus!

E-Town's CrossFit hub proudly welcomes Tim(2) for his first taste of CrossFit. Three WOD's in one morning is a ton of work, especially for a first timer. Awesome job Tim(2) and awesome work to everyone else for that matter. Don't let the pictures fool you, Shane was here and he tore through every WOD in a fashion only "The Mountain" knows.


Here's Tim(2) pulling his bodyweight for a deadlift during one of CrossFit Footballs daily WOD's.


Nate rowing for calories on a CrossFitSzafranski special WOD.


And myself on a PR front squat. It didn't look pretty, nor feel pretty, but it counts.

Warm Up:

Front Squat 3-3-3

Jacob 135-145-155

WOD 1

Front Squat 5-4-3-2-1-1-1

Jacob 170-180-190-200-215-225-240(PR)

WOD 2

Complete 6 rounds for time:

2 Deadlifts, 255lbs
4 Front Squats, 170lbs
6 Burpee Pull Ups

Jacob 6:51

WOD 3

3 Rounds for time of:

15 Burpees
15 Wall Balls, 20lbs
Row 15 Calories

Jacob 6:22

Friday, Octobaer 23: 30 C&J

AM WOD

For Time:
30 Squat Clean and Jerks, 155lbs

Jacob 7:07

PM WOD
Squats and lots of them.

Thursday, October 22: Rest Day

Artist: Russell Mills

From the Downward Spiral Collection

Wednesday, October 21: Crossfit Tri-Cities Challenge

Here's the deal, Crossfit Tri-Cities, the nearest local affiliate had a crossfit games mini challenge. Three events, same scoring as the games, lowest total wins. Shane, Nate and myself all gave it a go and here are the results.






Crossfit Tri-Cities Challenge.

Same as 2009 Crossfit Games scoring format.

Event #1: Floor to Overhead, max load. 15 minute time limit best single effort.

Jacob 220lbs
Nate 130lbs
Shane 120lbs

Event #2: 10 Rounds of Cindy for time: (5 Pull-ups, 10 Push-ups, 15 Squats)

Jacob 4:45
Nate 6:28
Shane 8:50

Event #3: 1K Row for time.

Jacob 3:13
Nate 3:40
Shane 4:19

Tuesday, October 20: Tabata Pull-ups

Shane

Weighted pull-ups
1-1-1-1-1-1-1

20-30-40-50-55-60F-60F

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Jacob
Pull 13-13-13-13-13-13-13-13 104
Push 15-15-15-15-15-15-15-15 120
Situ 15-15-15-15-15-15-15-15 120
Squt 17-17-17-17-17-17-17-17 136

Total: 480

Not a PR, but this was the first time of my life that I hit the same number throughout every round. I actually did this so I wouldn't have to count since I was by myself. It was a good twist and a little different trying to hit the same output consistenly, it was a good WOD.

Monday, October 19: Deadlifts and Weighted Pull-ups

Today was epic, a new chapter turned and benchmarks set. HQ called for heavy dead's, as heavy as you can get them that is, but just like the Amish, at E-Town's Crossfit hub we do a little extra to shore up our weakness. Enjoy the PR's, I know I did.

No Belt Fletcher! Thanks for the confidence.

Jacob Body Weight, 168lbs 12:53PM

Nate Body Weight, 140lbs 12:53PM

Warm Up:
Pull-up 5-5-5

Jacob No Weight.

Nate No Weight.

Deadlift 3-3-3

Jacob 185-235-275

Nate 185-185-185

WOD:
Weighted Pull-ups 1-1-1-1-1-1-1


2 Pood KB (72lbs) + 1.5 Pood KB (55lbs) +2 10lb Plates (20lbs)

Jacob 72-87-92-107-117-127-137-147(PR)

Nate 35-40-45-50-55-60(PR)-60


Deadlift 1-1-1-1-1-1-1



Jacob 325-335-345-355-365-375-385-395(PR)


Nate 235-245-255-265-275-285-295


Nate after WOD stretching, impressive.


"Shane's Ladder"

21-15-9
Air squats
20" Box jumps

Rest 5 minutes

21-15-9
1 pood KBS
20" Box jumps

Rest 10 minutes

21-15-9
1.5 pood KBS
20" Box jumps


Shane:
3:10
3:52
4:08

Sunday, October 18: Rest Day

A beautiful day for a rest day.

Saturday, October 17: "Tyler"

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Jacob 14:34 (115lbs)

Friday, October 16: Hansen and Burpee Run

Don't know what came over me today, but I must of felt guilty about something to subject myself to this again.

"Hansen"

5 Rounds for time of:
30 Kettlebell Swings, 2 Pood
30 Burpees
30 Glute Ham Sit-ups

Jacob 25:03 Rx'd (PR) last time 25:58

Shane went with a variation of HQ's suggestion.

For time:
21 Burpees
Run 400 meters
18 Burpees
Run 400 meters
15 Burpees
Run 400 meters
12 Burpees
Run 400 meters
9 Burpees
Run 400 meters
6 Burpees
Run 400 meters
3 Burpees
Run 400 meters

Shane 24:11

Thursday, October 15: Hang Cleans and Push-ups, "Fran II, Part II"

Sometimes all the stars are in alignment, and you hit your mark. Today was that kind of a day, big time!

“Fran”
21-15-9 reps for time of:
Thruster, 95lbs
Pull-ups


Jacob 2:32 (PR)

Then 15 minutes of rest...

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Nate 13:18 (95lbs)

Jacob 16:52 (145lbs)

Shane 21:41 (95lbs)


I think my T-shirt had something to do with my performance during the WOD's, but you can be the judge on that one.

I included some clips of my hang cleans during the second WOD, they were the best I've felt in a long time.

Wednesday, October 14th: Minute Rows

Nate:

Row Intervals, 8 Rounds: 1:00 row/1:00 active recovery

I thought this served as a good example of what this workout should NOT look like. From the start to the finish there is a steady decline in both 500m split and distance rowed. By the end the deficit adds up to a 10% decrease in output. That doesn't seem like much but over the course of a 2k row that would be a 45 sec addition to my PR. I think we can all agree that it's pretty significant.

Ever since Fran on Sat my quads have been nothing but pain. I was hoping this would be a chance to start to rehab and recover them but I think I still have a few more days of recovery ahead of me before I'm back at 100%.

Tuesday, October 13th: Unofficial Rest Day

Sleeeeep....

Monday, October 12: "Elizabeth" and "Fran II"

A bloddy claw is all I have left to show for my efforts, but that's all I need.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Jacob 6:28 Rx'd (PR)

Shane 11:20 (95lbs)


Nate:

Shoulder Press 5x5: 80/85/90/95/100
Push Press 5x5: 90/95/100/105/110




This is the pace Evan and I set up this morning with his Fran time.

21's Running Clock Time-1:10(40/30)
15's Running Clock Time-2:05(35/20)
9's Running Clock Time-2:45(25/15)

Low and behold Evan busts out a 2:43(PR).

21's Running Clock Time-1:03(41/22)
15's Running Clock Time-2:05(38/24)
9's Running Clock Time-2:43(21/17)

Evan 2:43 (PR)

After Evan's heroic Fran, I was inspired to do a little extra and did these two WOD's for a cool down.

5 Rounds, not for time of:
10 Incline Bench, 45lb Dumbbells
5 Squat Cleans, 155lbs
10 Ring Dips, none kipping

Then Evan and I did some weighted running intervals.

200m Run, 135lbs

Jacob 0:46, 0:48, 0:43 and 0:46 (Shoulder load carry.)

Evan 2:00, 1:47 and 1:50 (Chest level carry.)

Sunday, October 11: "Fran" For Real. Go Figure!

Don't know what everyone else did, but it was an open gym day today since Fran killed everyone yesterday.

Saturday, October 10: "Fran"

A bench mark breaking day for some, others... not so much.

"Fran"

21-15-9 reps for time of:
Thruster, 95lbs
Pull-up

Shane 9:45 Rx'd (PR)

Nate: 10:07 Rx'd

Jacob 3:12 Rx'd


Nate: As it turns out my Fran was a PR also. Last time was around 14:00 so I did knock off 4 mins or so which is nothing to sneeze at. However I I know that I have more in me for this workout but I just need to work on pacing. My first round was finished in 2:30 with the thrusters and pullups unbroken. But after that it took me 7:30 minutes to finish the last two rounds. I think next time if I consciously dial back the 21's then I could get an 8 minutes Fran without difficulty. Just goes to show that even in a balls out WOD like Fran a careful paced strategy is important.

Friday, October 9: 5K Run

Crossfit Home said to do a 5K run. I(Shane)decided to take a rest day but I plan on doing this tomorrow with make some burpees or something.

Yep, took it easy today also. Rest is always a good thing.

Thursday, October 8: Row, High pulls and Pull-ups

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
21 Sumo Deadlift Highpulls, 95lbs
15 Pull-ups

Shane: 4 Rounds

Jacob: 5 Rounds +250m Row (115lb Sumo Deadlift Highpull)

Felt good doing this one and might be able to hack away at some SDHP's next time, but the day after on this one absolutely killed my arms. They’re still in shambles. Got 6 rounds complete the last time I did it, but I'm certain I could grind out more now.

After 6+ months of not hitting up Fran, Evan dusted off a 2:58. Not bad at all!

"Fran"

21-15-9 reps for time of:
Thruster, 95lbs
Pull-up

Evan 2:58 Rx'd

Wednesday, October 7: Thruster 1-1-1-1-1-1-1

I know the picture isn't of a thruster, but thrusters is what HQ ordered.

Warm Up:
Thruster 5-5-5

Shane 60-70-80

Jacob 95-115-140

WOD:
Thruster 1-1-1-1-1-1-1

Shane 100-105-110-115-120F-120-125F

Jacob 150-160-170-180-190-200-210F

WOD 2:
Max rep Thruster 95lbs/75lbs, 3 attempts.
Max rep Glute Ham Sit-ups, 3 attempts.
Max rep Deadlift 225lbs/185lbs, 3 attemps.
Rest as needed between attempts.

Shane (75lbs/185lbs)
TH 15-15-15
GH 40-40-40
DL 11-11-12


Jacob
TH 25-21-22
GH 50-50-50
DL 19-21-22

Tuesday, October 6: Muscle Up Your Face!

Today was a make-up day for everyone, and I mean everyone who took a rest day yesterday. Three different people doing three different WOD's. Well done to all.

Shoulder Press 25-20-15-10-5-3

Shane 50-55-60-65-70-75

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

Nate 95-105-115-125-135-145-150(PR)



Then... 21-18-15-12-9-6 and 3 rep rounds of:
Power clean, 95lbs
Sit-ups
Back extensions

Nate 9:50 Rx'd

Back Squat 15-15-8-8-6-6

Jacob 115-135-205-215-225-240(PR)

Then... 30 Muscle-ups for time:

Jacob 3:46 (PR)

10 Mega Muscle-ups for time: (Ring Pull-up to Muscle-up to Ring Dip, all in one continuous hold in order to count the rep)

Jacob 2:35

1 "El" Muscle-up for good measure:

Jacob Yes!

Monday, October 5: Rest Day Early.

When you're beat, you're beat... So rest.

Sunday, October 4: Clean, Sit and Back 21-18-15-12-9-6-3

21-18-15-12-9-6 and 3 rep rounds of:
Power clean, 95lbs
Sit-ups
Back extensions

Shane 17:48 Rx'd

Jacob 10:08 (135lbs)

Saturday, October 3: "Squirtle"

HQ dusted off and classic WOD dating back all the way from 2003, but to be honest I hate pistols and had something else in mind.

This one is named after The now feral squirrel "Squirtle" that my mother and brother raised from birth. He totally loves almonds and was at one time friendly.

"Squirtle"

For time:
800m Run
30 Over Head Squats, 135lbs/95lbs
25 Sit-ups, 20lbs
24 Over Head Squats, 135lbs/95lbs
25 Sit-ups, 20lbs
18 Over Head Squats, 135lbs/95lbs
25 Sit-ups, 20lbs
800m Run

Jacob 21:08 (135lbs/+20lbs)
1st 800m 3:00, 2nd 800m 2:44

Joey Joe Joe 20:52 (95lbs)
1st 800m 3:00, 2nd 800m 2:50

Shane

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

14:54 25lbs dumbbell

Friday, October 2: Rest Day

Words to live by if you ask me, enjoy the rest day.

Thursday, October 1: Hopper and Jacob's Dance Moves

Snatch
Warm Up:
Snatch 5-5-5 @50%1RM 95-95-95

Snatch High Pull 3-3-3 @70%1RM/90%1RM/110%1RM 115-145-175

Snatch Squat Catch (from rack position) 1-1-1-1-1 @70%1RM/80%1RM/90%1RM/100%1RM/110%1RM 115-135-155-165-175(Failed)

WOD:
Snatch 1-1-1-1-1
115-135-145-150-160(Failedx2)


For time:
25 Walking lunge steps
20 Pull-ups 50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (Subbed 45 towel Pull-ups) F%&#ing Sucked B@$$*

Shane 24:33 Rx'd


Nate 15:40 Rx'd


Jacob 12:34 Rx'd

And Now your momemt of Zen!