Saturday, February 27: 25-50-75

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Jacob 14:31

Friday, February 26: Shoulder, Chest and Tri's Triple.

Warm Up:
Bench Press 15-10-5

Jacob 130-180-220

WOD #1
5 Rounds for max reps of:
Bench Press, Body Weight
Push-ups
*Immediately complete push-ups after bench set, do not rest until after push-ups are complete.

Jacob (BW 171lbs, BP 180lbs) 15/25, 15/25, 12/28, 12/25, 6/25


Total BP 50, PU 127

WOD #2
21-15-9 reps for time of:
Kettlebell Swing, 2 Pood
Burpee
CTB Pull-up

Jacob 5:43 Rx'd

Shane 9:46 (1.5 Pood, PU)


Evan 6:27 (45lb 1 Arm Dumbbell Power Snatch)


WOD #3
"The 50 Cal" Light (3 Rounds instead of 5)

3 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 RD 27/Cal 23 1:14, RD 22/Cal 28 1:30, RD 20/Cal 30 1:59

Thursday, February 25: Run Forest Run...

No WOD today, but did run for an hour on the treadmil just to sweat a bit. Still feeling run down, but not as much as I have lately, going to hit it hard tomorrow.

Jacob 8.5 mile Run, 59:51

Cranked up the treadmill to come in under an hour.

Wednesday, February 24: Heavy Rain

Heavy Rain for PS3 by Quantic Dream

This game is like nothing you've ever seen before, as if you're playing a movie where you're trying to catch a serial killer. The video game equivalent of Zodiac by David Fincher, truly impressive and addictive.

Tuesday, February 23: 5 Rep CFT

Not quite the total, but rather a 5 rep max

Warm Up:
2k Row followed by 1 mile run

Jacob 13:58 (2k Rom 7:31, 1 Mile Run 6:27)

WOD #1

5 Rep Max Crossfit Total:

5 Rep Max Back Squat
5 Rep Max Shoulder Press
5 Rep Max Deadlift

Jacob 755 (BS 250, SH 155 and DL 350)

Monday, February 22: 5k Row

For time:
5k Row

Jacob 19:19

Took it easy on this one while I watched TV.

Sunday, February 21: Redemption Triple

No rest today

Warm Up:
Thruster 3-3-3-3-3

Jacob 95-115-135-155-165

WOD #1
Thruster 5-4-3-2-1-1-1

Jacob 165-175-185-195-205-210-215(PR)

WOD #2
Five rounds for max reps of:
2/3 Body weight thruster, 135lbs
Push-ups

Jacob 17/60, 13/55, 11/45, 10/40, 11/32

WOD #3
"Garrett"

Three rounds for time of:
75 Squats
25 Handstand push-ups, Parralettes
25 L-pull-ups

Jacob 26:48 (HSPU on 25lb bumpers as parralettes, head to floor)

Saturday, February 20: The Crossroads...

Where to go... what to do?

Friday, February 19: Double Rest Day, or Just Lazy?

For your listening pleasure please enjoy...

Artist: Broadcast 2000, Album: Broadcast 2000

Listen at Hypem.com, featured track I Hold My Breath

Body still feeling run down, still haven't had more then 4 hours sleep in a row and I feel like rest would do me some good. Excuses, excuses... I know.

Thursday, February 18: Linda?... Nope, Rest Day!

Rest day today, Linda will have to wait.

Wednesday, February 17: Tabata, Deadlift and Band Squats

Well a lot got done and both Evan and I sure feel it right now. I'll up date the numbers later, but here's a few shots from today.


And...


WOD #2

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Here's the break down...

Jacob
8,17,14,12,12= 63 (Lowest)
9,17,15,15,15= 71 (Average)
45,136,126,122,119= 548 Points

Prior to tabata did...

Warm Up:
Deadlift 15-10-5

Jacob 150-200-250

WOD #1
Deadlift 5-5-5-5-5

Jacob 270-290-310-320-330

1 Minute Deadlift ladder, 225lbs

Jacob 10 Rounds

Tuesday, February 16: Rest Those Wolfman Abs?

Well after a busy night as charge in the ER I think I'm going to rest my joints and just do some core work today while I do laundry and then go see The Wolfman with Shane once he's done with work. I'm going to try and have a nice relaxing day today and just enjoy myself, maybe even play a video games for a few hours tonight!

So here's my rest day recovery WOD of sorts.

5 Rounds, not for time, of:
20 Med Ball V-ups, 20lbs
20 Bear Crawl Push-ups Balance
20 Med Ball Cross Chops, 20lbs

Here's a video of a bear crawl push-up balance


Warm-up:

21-15-9
Glute Ham Sit-ups
Back Extensions

Shane 2:37

WOD #1:

3 Rounds:
Max reps pull-ups
Max reps push-up
*no rest between sets

Shane Pull-ups 30,15,10 and Push-ups 15,11,6

WOD #2

For time:
150 KBS, 1 Pood

Shane 9:44

Monday, February 15: "The Chipper"

2009 Crossfit Games Final WOD


Well today would be the third day in the cycle for me after sectionals so why not give it a go. I'll rest tomorrow...

"The Chipper"

For time:
15 Squat Cleans, 155lbs
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
30 Push Jerks, 40 pound dumbbells
30 Double-unders
15 Thrusters, 135lbs
30 Pull-ups
30 Burpees
300' Walking Lunge, 45lb Plate Overhead

19:46 is the time to beat!

Jacob 20:20


26" Box, 45lb dumbbells and 100 meters walking lunges outside 28 Degrees, roughly 328 feet.

Times as I progressed through the WOD were as follows...
1:38, 3:15, 4:24, 5:42, 8:25, 8:55, 11:20, 13:00, 15:55 and 20:20

Evan did a Clean and Jerk Progression and then did heavy singles at 225lbsx7 I think.


Here's a video of Evan's Clean and Jerk, pretty awesome. He can easy add on another 25-35lbs on this one.

Shane

WOD 1:

For time:
20 Thrusters,95lbs
20 Sumo deadlift high pulls, 95lbs
20 Push jerks, 95lbs
20 Overhead squats, 40lbs
20 Front squats, 95lbs

15:45

15 minutes rest

2K row

10:24

Sunday, February 14: 15th Place and Going to Denver!

So here is the final WOD and my 6th place finish. I must say it's the best rowing I've done in my life. I think I pulled 100 calories in 4:08 seconds and then just rolled around until it was time to go to the box jumps, but overall I'm happy to be going to Denver.

Saturday, February 13: Sectionals Day 1

Aside for our hotel room being pretty sweet here's the deal...

Well day one of the sectionals is complete and I'm as proud of my performance so far as I am disappointed. The first WOD I totally choked on, and could have done so much better, and have in the past. Yet the second WOD I did better then I ever would've imagined and really surprised myself. I don't think there was a single guy there my size put up more reps then I did, and I finished tied for 11th overall and a 3 way tie for first in my heat. That part I'm proud of, but as for tomorrow here's what I'm up against.

WOD 1: "THE AIR FORCE WOD" MOD.

For time:
20 Thrusters,95lbs
20 Sumo deadlift high pulls, 95lbs
20 Push jerks, 95lbs
20 Overhead squats, 95lbs
20 Front squats, 95lbs
*Start WOD with 4 Burpee's then Complete 4 Burpee's every 1 minute until you finish all 100 reps.

Jacob 7:58 (32 Place)

WOD 2:

In 5 minutes complete as many Clean and Jerks as you can at 155lbs

Jacob 40 (11th Place)

Day 1 results can be found at http://scores2010.crossfit.com/scoring/p/25/

Jacob 17th Place

Midwest Sectionals WOD #3

"5-4-3-2-1"

For reps complete:
5 Minutes Row, Calories
4 Minutes Box Jumps, 24"
3 Minutes Hang Snatch, 75lbs
2 Minutes Wall Balls, 20lbs
1 Minute Handstand Push-ups

Reps and calories are points, highest points total wins.

Should be interesting to say the least!

I just keep telling myself, top 30 move on... so I hope I power through tomorrow.

Friday, February 12: To St. Louis!

Off to St. Louis... I think I'm going to go jogging tonight for about 30 minutes just to rest my mind.

Thursday, February 11: Staying Loose.

Well I did workout a bit while at the fire station, but it was more active stretching with basic weight lifting and 2 short metcons of sorts to get my heart rate up. Now lets just see how I feel on Saturday.

For Time:

WOD 1: "THE AIR FORCE WOD" MOD.

For time:
10 Thrusters,95lbs
10 Sumo deadlift high pulls, 95lbs
10 Push jerks, 95lbs
10 Overhead squats, 95lbs
10 Front squats, 95lbs
*Complete 2 Burpee's every 30 seconds until you finish all 50 reps.

Jacob 2:42

Various weighted rows and curls... blah, blah, blah...

Then...

10-1(10/1-9/2,8-3...) Alternating Ladder for time of:
Bent Over Rows, 155lbs
Clapping Push-ups

Jacob ? Not sure of my time, but I did get everything unbroken.

We'll see how things go in St. Louis, but I'm happy just to have 3 days off!

Wednesday, February 10: Sectional's WOD's 1&2

Well I did the both the Sectional's WOD's back to back today with a 10 minute break just to get a feel for them. All and all it went well, I just hope I can step it up a notch once it's for real. A sub 6:00 for the first WOD would be nice and if I could power out 36-38 reps on the clean and jerks, I'd be pleased, but I'm glad my knee is holding up and that the time is finally near... And the fact that I don't have to work in the ER until Monday, now that's really awesome!


2010 Midwestern Sectionals

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.






Jacob 6:27 Rx'd

10 Minute rest then...

WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead

Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk to get it up.





Jacob 34 Reps

Tuesday, February 9: Rest Day WOD and Sectionals!

So the WOD's for sectionals have been announced and they look interesting to say the least. So here they are and also here's a little active rest day WOD I did.

2010 Midwestern Sectionals

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead

Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk to get it up.

WOD #3
This will be announced on Saturday after the completion of WOD #2.

Here's my WOD today...

10 Rounds, not for time (but as little rest as needed) of:
250m Row
20 Knees to Elbows
1 Minute Plank Hold

Rowing times were between 1:49/500m and 1:26/500m. All knees to elbows were unbroken.

Monday, February 8: Triple WOD Rest Day!

A triple will do you good... I hope?

WOD #1
With a continuously running clock complete in 15 minutes:
5 Minutes of 2 Weighted Pull-ups every 30 seconds, 55lbs
5 Minutes of 2 Weighted Pull-ups every 30 seconds, 75lbs
5 Minutes of 2 Weighted Pull-ups every 30 seconds, 95lbs
Note reps of pull-ups at each weight

Jacob 20x55lbs, 20x75lbs and 19x95lbs (Failed on the last 30 second interval.)

WOD #1
Squat Clean 1-1-1-1-1-1-1

Evan 225lbs, + warm up sets


WOD #2
7,000lbs floor to overhead for time:
88 reps of 80lbs

Jacob 5:18 Rx'd (PR)

Evan 5:42 Rx'd (PR)


WOD #3
5 Rounds each for time of:
5 Hang Power Cleans, 185lbs
1 Full Gasser (200m Run)
1 Minute Rest

Jacob 0:46, 0:49, 0:49, 0:50 and 0:49 (All cleans unbroken.)

WOD #3
5 Rounds for time of:
5 Thrusters, 155lbs
5 Muscle-ups
400m Run

Evan 19:58 Rx'd

Wonder what the sevtionals WOD's will be, should find out tomorrow!

Shane

"Stephen"

30-25-20-15-10-5 reps for time of:
Glute Ham Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift, 95lbs

32:03

Sunday, February 7: "Stephen" Plus...

Warm Up:

"Stephen"

30-25-20-15-10-5 reps for time of:
Glute Ham Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift, 95lbs

Jacob 14:58 Rx'd

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Felt pretty tired while doing this WOD, but I took a few breaks early on where my breathing could've been a little more controlled. I realy got it together once I was at the 20's, and was able to hit everything unbroken from that point on.

Then...

Seated Dumbbell Press 15-15-15
Jacob 40lb Dumbells

Seated Dumbbell Press 12-12-9-9-7-7
Jacob 50's-50's-55's-55's-60's-60's

Then...

10-1(10/1-9/2,8-3...) Alternating Ladder for time of:
KBS, 1.5 Pood
Ring Push-ups

Jacob 4:08

Then...

Bench Press 30-20-10
Jacob 135-155-185

Bench Press 5-5-5-5-5
Jacob 225-230-235-240-245*Assist on reps 3-5

Going to do a little more while I'm at the fire station tonight, but not sure what.

Saturaday, February 6: 1 Minute Ladders

Kind of went at this one at 90%, but plan to go all out 1 or 2 more times before sectionals.

Warm Up:
2K Row, 3:00 Rest
1K Row, 1:30 Rest
500m Row, 0:45 Rest
250m Row, Done

Jacob 2K 7:22, 1K 3:29, 500m 1:37, 250m 0:47

WOD
1 Minute Ladder, once you time out at one couplet move on to next ladder starting over again.

Ladder 1:
Sumo Deadlift High Pull, 135lbs
CTB Pull-ups

Jacob 9 Rounds, +9 SDNP, +5 CTBPU

Ladder 2:
Kettelbell Swing, 2 Pood
Glute Ham Sit-up

Jacob 10 Rounds, +11 KBS

Ladder 3:
Ring Dip
Burpee

Jacob 10 Rounds, +11 RD, +5 Burpee

Ladder 4:
Wall Ball, 20lbs
Back Extension

Jacob 13 Rounds, +14 WB, +8 BE

Total Time: 35 Minutes, Total Reps: 555

Friday, February 5: WOD, but what?

Artist: Massive Attack, Album: Heligoland

Track: Saturday Come Slow

Well I'm still at the fire department on the tail end of a 48, so whatever I end up doing it's going to be pretty simple. All I'm looking for is to get my heart rate up and sweat a bit while lifting weights, nothing to ambitious.

5 Rounds, for time:
20 Double unders
20 Walking Lunger Steps

Jacob 4:21 Rx'd

5 Rounds for time of:
10 Burpee's
10 Hang Power Snatch, 65lbs

Jacob 4:52 Rx'd

5k Run

Jacob 22:10 (More of a jog on the treadmil)

Shane

Warm up
Shoulder press
5-5-5

40-50-60

WOD 1
Shoulder press
5-4-3-2-1-1

70-75-80-85-90-90

WOD 2
150 burpees for time

16:28

Thursday, February 4: Rest Day, Not Shane! (Part II)

Well I'm at the fire department today and did some active light weight lifting and associated skills just to stay loose, but had a rest day state of mind while doing it.

5 Rounds, not for time: (At a decent pace though.)
20 Double unders
20 Walking Lunger Steps

5 Rounds, not for time again: (At a decent pace though.)
10 Burpee's
10 Hang Power Snatch, 65lbs

15 sets each...
Seated leg extension 10 reps, alternating legs.
Seated leg curls 10, both legs together.

Can't remember the weights, I was just trying to focus on moving in a fashion that didn't bother my knee or my neck/trap.

Shane

Warm up
Squat cleans
5-5-5

90-95-100

WOD 1
Squat cleans
5-4-3-2-1-1

105-110-115-120-125-130

WOD 2
2K row

9:48

Wednesday, February 3: 400 Reps and a 5K Row!

Well nothing beats a nice easy WOD in front of the TV!

For time:
100 Dead Hang Pull-ups
100 Parallette Push-ups
5k Row
100 Parallette Push-ups
100 Dead Hang Push-ups

47:59 Rx'd

100 Pull-ups 7:50, 100 Push-ups 4:15, 5k Row 19:27, 100 Push-ups 5:50, 100 Pull-ups 10:35

Tuesday, February 2: 10 Rounds...

There's snow outside so I'm gonna go with something else today.

Here it is...

10 Rounds of: Note reps and times
500m Row
Max Floor press, 45lbs
Max dumbbell curl and press, 45lbs
Max renegade rows, 45lbs
Max atomic sit-ups, 20lbs

Jacob
1. R:1:48 FP:25 CP:20 RR:10 AS:40
2. R:1:45 FP:25 CP:12 RR:14 AS:35
3. R:1:45 FP:30 CP:16 RR:16 AS:35
4. R:1:44 FP:33 CP:16 RR:16 AS:35
5. R:1:44 FP:31 CP:16 RR:16 AS:37
6. R:1:43 FP:30 CP:16 RR:16 AS:38
7. R:1:42 FP:30 CP:16 RR:16 AS:40
8. R:1:45 FP:30 CP:16 RR:16 AS:35
9. R:1:38 FP:28 CP:16 RR:14 AS:35
10. R:1:36 FP:28 CP:16 RR:14 AS:35

Total Reps: 903 reps, or something close to that...

I'm thinking this should take well over and hour and should be a good change of pace, not too mention 1,000+ reps!

Monday, February 1: A Triple Above The Neck.

Later today I'm going to... but now I'll sleep.

Warm Up:
Hang Power Clean and Jerk 3-3-3-3-3

Jacob 135-145-155-165-175

WOD #1
Hang Power Clean and Jerk 1-1-1-1-1-1-1

Jacob 185-195-205-215-225(F)-225(F)-225(F)

Push Jerk 3-3-3-3-3

Jacob 185-195-205-215-225x1

WOD #2

"Glen"

15-12-9 reps for time of:
Push Jerk, 155lbs
Sumo Deadlift High-pull, 115lbs

Jacob 4:27 Rx'd

WOD #3
5 rounds for time of:
5 Thruster, 155lbs
5 Muscle-ups
400m Run

14:23 Rx'd (2:21, 2:38, 2:47, 3:18, 3:18) All thrusters unbroken!

So yet agian I pulled a muscle in my upper back/trap. I'm falling apart! I don't know what the hell I'm going to do at sectionals, but at least the last WOD went well and I was able to power out the thrusters.

Shane
Warm up
Sumo Deadlift High-pull
5-5-5

60-70-80

WOD 1
Sumo Deadlift High-pull
5-4-3-2-1-1

90-95-100-105-110-115-120

WOD 2
5 rounds
20 cal row
20 GHSU
20 Back exts

17:59