Monday, November 30: "Lynda"

(Shane) Having finish my 6th class for my masters yesterday. I decided to punish my self with "Lynda". Including those weighted pull-ups was nice touch. The worst part was having to clean up all the weights after the WOD, least favorite thing to do after any WOD.

10-9-8-7-6-5-4-3-2-1 reps of the quadruplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Pull-up: 1/4 body weight

Shane 120lbs

Deadlift 185lbs Rx'd
Bench press 75lbs
Clean 95lbs Rx'd
Pull-up 20lbs

Shane 39:47

Sunday, November 29: Joshie

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Nate 28:37 35lb Dumbbell

Shane 31:09 25lb Dumbbell

Jacob Rest

Saturday, November 28: Lynda

Warm up:

Tabata Abds:
Atomic Sit-ups, 25lbs
Toe Touches
Leg lift Cross Chops, 25lbs
Glute Ham Oblique Crunches

15 Minute rest then...

"Lynda"

10-9-8-7-6-5-4-3-2-1 reps of the quadruplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Pull-up: 1/4 body weight

Set up the four stations and storm through for time.

Jacob 170.2lbs

Deadlift 255lbs
Bench press 175lbs
Clean 135lbs
Pull-up 55lbs

Jacob 35:30 Rx'd


Let's get it on!

Friday, November 27: Triple WOD Day Punks!

Well 3 WOD's 1.5 hours and endless pain, that's what the day called for and that's what the day got me. Enjoy...

"Elizabeth"

21-15-9 Reps for time of:
Squat Clean, 135lbs
Ring Dips

Jacob 6:59 Rx'd (PR 6:28)

21's 2:05 (This round ruined the whole WOD, way too fast!)
15's 2:55
9's 1:59 (Took me 59 seconds to do 2 cleans and 9 ring dips, oh so tired.)

15 Minutes rest then...

400 meter Walking lunge for time:

Jacob 9:23 Rx'd 320 steps (Garage door out and back to garage door.)

Started Tabata intervals at 6:30 and it worked quite well, should so that for the whole WOD next time.

15 Minutes rest then...

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Jacob 17 Rounds +15 Double Unders

I know I could get 18 rounds on this one because I had to adjust the Glute Ham twice during the WOD eating up at least 30 seconds of time. Only messed up 2 sets of the double unders!

Thursday, November 26: AMRAP DU, GHSU, BE

Complete as many rounds as possible 20 minutes of:
15 Double-unders (3 to 1 singles)
15 GHD Sit-ups
15 Back extensions

Shane: 11 rounds

Wednesday, November 25: 400M walking lunges

Warm-up:

Various Front squats with chains.

WOD:
400 Meter walking lunges for time and keep track of number of lunges.

Evan: 9:40 312 lunges

Shane: 12:32 372 lunges

Tuesday, November 24: Crowded House, Open Gym!

Come one, come all, open to gym tomorrow so let's WOD it up!

Monday, November 23: Burpees & BWT Back Squats & Mega Muscle-ups.

This WOD was a freaking slayer. Knocked me on my butt after sleeping 3 hours in a recliner at the fire station last night. I'd rather put a pistol to my temple rather then do this WOD again any time soon. Nate show up and "showed up" everyone on this one. Way to go Nate, you owned this!

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Jacob 5 Rounds +4 Burpees (170lbs) (All Burpee sets unbroken!)

Shane 4 Rounds +9 Burpees (125lbs)

Nate 5 Rounds +10 Burpees (135lbs)




I would shoot for a round every 3:30 and then rest 30 seconds at the end. Worked well.

Rest then...

30 Mega Muscle-ups (Not for time!)
*1 Mega Muscle-ups is 1 false grip ring pull-up, into 1 muscle-up, into 1 ring dip. ALl in one continuous movement. No kipping and full turn out with each movement.

Jacob 11:58 Rx'd

Felt good afterwards.

Sunday, November 22: New Music Rest Day!

Today I took it easy. My body told me to rest so I rested.

On a side note, here's some recommended music that I have coming to me in the mail for anyone who... ah... likes music I guess of any kind.

1 of: Miike Snow [Audio CD]
By: Miike Snow
1 of: Blood [Audio CD]
By: O.S.I.
1 of: Never Cry Another Tear [Audio CD]
By: Bad Lieutenant
1 of: Field Studies [Audio CD]
By: This Will Destroy You
1 of: 010 [Audio CD]
By: Mad Capsule Markets
1 of: Lunatic Soul [Audio CD]
By: Lunatic Soul
1 of: Telegraphs in Negative/Mouths Trapped in Static [Audio CD]
By: Set Fire to Flames
1 of: Opiate Sun [Audio CD]
By: Jesu
1 of: A Brief History of Love [Audio CD]
By: The Big Pink
1 of: Forgive Us Our Trespasses [Audio CD]
By: A Storm of Light
1 of: Paradise [Audio CD]
By: Stereo Mc's
1 of: Double Bubble [Audio CD]
By: Stereo Mc's
1 of: Home In Minor [Audio CD]
By: Oceansize
1 of: Future Perfect [Audio CD]
By: Autolux
1 of: Sings Reign Rebuilder [Audio CD]
By: Set Fire to Flames
1 of: 13 Blues for Thirteen Moons [Audio CD]
By: Silver Mount Zion
1 of: Free [Audio CD]
By: O.S.I.
1 of: God Is An Astronaut [Audio CD]
By: God Is An Astronaut
1 of: LP [Audio CD]
By: Holy F***
1 of: Two Dancers [Audio CD]
By: Wild Beasts
1 of: Tightly Unwound [Audio CD]
By: The Pineapple Thief
1 of: Passion Pit [Audio CD]
By: Solid Gold

And this doesn't even include some other digital tracks that I'm going to pick up tomorrow once I go home.

Yes I am the king of music, and yes the king has a real problem.

Saturday, November 20: Deadlifts, Pull-ups and Met Con.

Today was a fresh start after two days of rest and it was all systems go after that. Otherwise, what a beautiful day for a WOD... and a PR!

Warm Up:
Deadlift 3-2-1

Jacob 225-275-325

WOD:
Deadlift 1-1-1-1-1-1

350-360-370-380-390-405(PR)


Big lifts today, don't know what happened.

Warm Up:
Weighted Pull-ups 3-2-1

Jacob 72-82-92

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

Jacob 102-112-120-130-140-150(PR)


And for the closer.

21 HSPU
400m Run
21 Pull-ups
15 HSPU
400m Run
15 Pull-ups
9 HSPU
400m Run
9 Pull-ups

Jacob 12:20 (+20lb vest for entire WOD)

All I can say is that this is the first, and quite possibly the last time I'll ever do weighted HSPU!

Wednesday, November 18: OPT WOD #4

OPT Fitness Challenge final Results.

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Evan "EVQ" Von Qualen

W1: 2:15
W2: 2:09
W3: 42
W4: 12:12

Jacob "The Man Child" Szafranski

W1: 2.4
W2: 3:01*(Started the WOD at 0:31 on the timer)
W3: 59
W4: 10:20

Shane "Hairless Midget Sasquatch" Nowak

W1: 1.5
W2: 5:39 (60 lbs)
W3: 48
W4: 21:50 (95 lbs C&J)

It was fun, but most of all it was hard!

Tuesday, November 17: OPT Fitness Challenge

Thought I'd give the OPT fitness challenge a try, however I can't complete the last WOD untill I get off work, so I'll see how it goes anyways.

Warm Up WOD

Seated Shoulder Press 20-15-10-5

Jacob 65-95-115-135

Seated Shoulder Press 5-5-5-5-5

Jacob 155-155-155-155x4-155x3

30 minute rest then...


Workout 1:
For power ratio:
Row 800 m

Rest 5 minutes

Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1

Rest 5 min

Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees

Rest 4 hours

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

And just for kicks...



And here's the lock out.

Monday, November 16: "Cody"

"Cody"

For Time:
200 Ring Push-ups
200 OHS, 45lbs
*Partition sets as needed.


Jacob 17:27 Rx'd


It sucked!

Sunday, November 15: Push Jerks and L Pull-ups

Make up day today, nothing more to say about that.

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups


Jacob 11:20 (115lbs)


Nate 16:04 Rx'd

Saturday, November 14: Back Squat Eva

It was Nate and Shane's first time doing battle against the forces of Eva. Despite the fact that the WOD always wins, Nate and Shane are winners in my book. It takes a lot of heart to push yourself through this one and that's exactly what they did. Awesome work!

Pre Eva WOD

Back Squat 20-15-10-5

Jacob 115-135-185-205

Back Squat 5-5-5-5-5

Jacob 225-225-225-225-225

Then...

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups


Shane 45:36 (1.5 Pood)


Jacob 32:20 Rx'd (PR)


Nate 37:03 (1.5 Pood)

Friday, November 13: 50 Cal

"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***

Evan

1. 1:24 RD 26 Cal 24
2. 1:22 RD 23 Cal 27
3. 1:35 RD 20 Cal 30
4. 2:21 RD 10 Cal 40
5. 2:14 RD 11 Cal 39

Shane

1. 2:51 RD 15 Cal 35
2. 2:51 PU 20 Cal 30
3. 3:44 RD 10 Cal 40
4. 3:15 PU 20 Cal 30
5. 4:05 RD 10 Cal 40

RD= ring dips
PU= pull-ups

Thursday, November 12: Clean & Jerk

WOD

Clean & Jerk
1-1-1-1-1-1-1

Jacob 130x3, 150-170-180-190-200-210-220(PR)

Nate 95-105-110-115-120-130-135-140(PR, 100%BW)

Shane 95-105-110-115-120*-130*-135*(PR)-140F
*Clean only

Wednesday, November 11: 50 Cal. Part III

CrossFit Szafranski reinventing the steel!


WOD #1

"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***


WOD #2

Tuesday, November 10: Run, Deadlift and The Big Move.

A lot is going on today, and this evening my house will become a home. Evan, Carrie and Hudson awaiting the move in date of their new home will be staying at the lavished E-Town Garage Gym otherwise know as Casa De CrossFit Szafranski. It'll be a blast.

5 Rounds for time of:
800m Run
10 Deadlifts, 225lbs

Jacob 19:19 Rx'd

Then...

Furniture move for time:

Jacob and Evan 10 hours, ugh!

Kind of like a 5K, but worse.

Monday, November 9: Rest Day FD

At the Fire Department today on an EOD, going to take it easy.

Sunday, November 8: Filthy 50!

Nothing to say about this beast... I hope I will survuve after last night.

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

Tim(2) 22:57 DNF +20 Back Extensions

Jacob 7:09 (25 rep version)

I was short on time after I helped Tim(2) through, so I opted for the half dose.

Half the reps, same great feeling!

Saturday, November 7: 5K Rowing Pyramid

AM WOD

5K Rowing Pyramid: Rest as needed between distances

500m Row
1000m Row
2000m Row
1000m Row
500m Row

Jacob 1:29, 3:37, 7:32, 3:38, 1:38

PW WOD

Sqauts, Abs and 150 Wallballs for time! Shooting for a sub 6:30.

Back Squat 15-5-5-5-5-5

135-185-205-225-245-265

Tabata Abs (Same set up as last time)

Then

"Karen"

150 Wall Balls, 20lbs

6:50

"Penalty"

100 Wall Balls, 20lbs
*20 on the minute every minute.

5:00

What was I thinking?

Friday, November 6: CFT and Pull-ups, Sort of...

This was the highlight of the day, Shane's PR deadlift. Way to go Shane! Other then that I felt miserable and couldn't do anything right today. This is what went down, but didn't really go up today. Next time...


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Jacob 23 Rounds (Unbroken until round 21) 276 Pull-ups


Ouch!


This is the left overs after all those pull-ups.


Shane with the big 290lb Deadlift!

Shane Crossfit Total:
Shoulder Press: 90
Back Squat: 200(PR)
Deadlift: 290 (PR)

Total= 580

Thursday, November 5: "Max"

"Max"

5 Rounds of:
Hang Power Clean max reps, Bodyweight
Deadlift max reps, Bodyweight
*Rest exactly 2 minutes between each movement and count total reps for final score.

Jacob 168lbs

HPC 12 DL 20
HPC 11 DL 20
HPC 10 DL 25
HPC 10 DL 25
HPC 10 DL 23

HPC 53 DL 113 Total: 166 (180lbs HPC/DL)

Shane 120lbs

HPC 6 DL 27
HPC 4 DL 25
HPC 5 DL 21
HPC 5 DL 21
HPC 2 DL 25

HPC 22 DL 119 Total: 141 (120lbs HPC/DL)


This was my enemy today, a worthy opponent if there ever was one.