Wednesday, June 30: Squat Clean and Angie

Kenny and I hit it hard today... Awesome WOD's.

Warm Up:
Squat Clean 1-1-1-1-1
*Super Set with...
15 Back Extensions
5 Box Jumps, 38"

Jacob 95-135-165-185-195

Kenny 95-135-165-185-195

WOD #1
Squat Clean 3-3-3-3-3

Kenny 215-225-235(PR)-245(PR)-255x1(PR)-265(Failed)



Jacob 185-195-205-215-225x2-235x1(PR)


Kenny is a squat monster and one strong dude!

WOD #2
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Jacob 11:34

Kenny 15:29

And boy is my back sore from deadlifts yesterday... ouch!

Tuesday, June 29: Double Trouble, Feeling Fine!

Really felt good today. The sun was shinning and it was a beautiful day to WOD it up in the subdivision. I love the looks on all my neighbors faces as I was setting up for the WOD and running all over the place with weights.

Truly priceless.

Warm Up:
Deadlift 5-5-5
*After each set complete
15 Med Ball Sit-ups, 20lbs
15 Back Extensions

Jacob 225-275-325

WOD #1
5 Rounds for time and load of:
5 Deadlifts
5 Ring HSPU

Jacob 6:31 (345lb DL's and Parraletter HSPU)

WOD #2
5 Rounds for time of:
40m Ovehead Carry, 185lbs
30 Wall Balls, 20lbs
40m Farmers Carry, 95lb Barbells


Jacob 17:48 Rx'd

After watching the video I was actually faster then I thought. I'm so pumped by my time on this one. I really felt strong the whole time and moved at a good clip thoughout the WOD. I have to thank Ashley for being nice enough to record the whole thing, and I'll post the entire HD video on Youtube tonight along with the low resolution version on the blog.

Monday, June 28: FD Rest Day

Between training, calls, cleaning and studying I wasn't able to find time to WOD today, but I'm feeling charged up for tomorrow. Can't wait for the whole day off!

Sunday, June 27: Rest Day

I'm sore, what can I say?... and now to work a 13 hours shift in the ED.

Saturday, June 26: Big Black Delta Triple

Artist: Big Black Delta, Album: BBD EP

Featured Track: The Zebrah

One of my favorite crossfit workouts of all time came up on HQ so of coarse I'll give it a try and hope to PR. Shooting to beat 14:05 and 10 unbroken sets. This should be tough.

WOD #1 For Time:
10 Rounds of:
3 Weighted Pull-ups, 45lbs
5 Dead Hang Pull-ups
7 Kipping Pull-ups
*Note sets needed to complete the WOD and times.

Jacob 13:43 10 Sets Unbroken! (PR)

Kenny 19:51 18 Sets (PR)

WOD #2
A. 5 Rounds of:
1 Push Press
2 Push Jerks
3 Split Jerks
4 Minutes Rest

Jacob 155-175-185-195-215

Kenny 155-175-185-195-215(1,2,1-Failed)+3 SJ@215

B1. 4 Rounds of:
4 Snatch Grip Push Press (1-2-2) 1 second up, 2 second hold, 2 seconds down
2 Minutes Rest

Jacob 95-115-120-125

Kenny 95-95-DNF

B2. 4 Rounds of:
4 Wide Grip Strict Pull-up (2-0-1-0) 2 seconds up, no pause, 1 seconds down, no pause
2 Minute Rest

+. AMRAP in 7 Minutes of:
1 Handstand Push-up
5 Push Press, 135lbs
5 L Pull-ups

Jacob 9 Rounds +1HSPU +4PP

Kenny 7 Rounds +1HSPU +5PP +4 LPU

Friday, June 25: 40-30-20 WOD

Started it off early today and WOD'ed before my shift at

rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Jacob 16:06 (28"/2 Pood)

28" Tailboard Jumps on the engine and 2 Pood swings.

Got the first round in 1:48, then just fell apart and started feeling sorry for myself.

Happy to get it out of the way though, now on with my day at the FD.

Kill it today everyone!

Thursday, June 24: Rest Day

Well after 8 straight days of working I'm finally off. Now time to go study.

Wednesday, June 23: Front Squat, Thrusters and Vest Pull-ups

It was an ungly rainy day, but a good day to WOD none the less.

Warm Up: Front Squat 15-10-5

Jacob 95-145-175


WOD #1 Front Squat 5-5-3-3-1-1

Jacob 195-205-215-225-235(Failed x2)


WOD #2
3 rounds for time of:
15 Thrusters, 115lbs
30 GHSU

Jacob 6:42


WOD #3
3 attempts of:
Max rep dead hang pull-ups

Jacob 20(PR)-18-14 (+20lb Vest)

Tuesday, June 22: Chest and Tri's and Wall Balls and Burpees

I convinced 2 guys at the fire station to WOD with me today and it went pretty well. They both kicked butt and were sweating and panting at the end. So there was some hard work done by all.

Warm up:
Stretch 5-10 minutes

WOD #1
Chest and tri's stuff, 1 hours worth... Pull downs, skull crushers, butterfly cable press and what not.

WOD #2
21-15-9 reps for time of:
Wall Ball, 20lbs, 10' target
Burpees

Jacob 3:25 +2 Burpees

I think I would have PR'd this since the only other time I did it was in my garage with a 10' ceiling target (3:18). So this time was better since I did a greater ROM during the WOD.



Jeff 4:38



Tony 5:30

Monday, June 21: HQ Plus...

Got love HQ....

Warm Up:
Stretch 5-10 Minutes


WOD #1
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Jacob 8:18 Rx'd


WOD #2
"150/30"

For Time:
50 Knees to Elbows
2 Floor to Overhead, 155lbs
40 Knees to Elbows
4 Floor to Overhead, 155lbs
30 Knees to Elbows
6 Floor to Overhead, 155lbs
20 Knees to Elbows
8 Floor to Overhead, 155lbs
10 Knees to Elbows
10 Floor to Overhead, 155lbs

Jacob 12:49 Rx'd

Sunday, June 20: OHS and 10-1 Ladder WOD

Well I knew early on today that my shoulders were still gassed from yesterday and that I was going to have a hard time, but still happy just to be able to WOD.

Warm Up:
Back Squat to Wrack Jerk 1-1-1-1-1-1-1(110% 1RM OHS)

Jacob 135-155-185-205-225-245(Failed x3)

WOD#1 Overhead Squat 1-1-1-1-1-1-1

Jacob 155-174-195-205-215-225(Failed x3)

WOD #2 For Time: 10-1 Alternating Ladder of Straight Bar Curl, 95lbs CTB Pull-up Jacob 4:14


WOD #3
3 Rounds: 90 Second Plank Hold
(1 Round is left oblique, mid and right oblique)
15 seconds rest between position changes

Saturday, June 19: Shoulder Day

This is what I was up to today at the FD...

Warm Up:
Seated Shoulder Press 20-15-10-5
Super set with...
Wide Grip Lat Pull-down 20-15-10-5

Jacob 95-115-135-145/100-110-120-130-140

WOD #1
Seated Shoulder Press 3-3-3-3-3
Super set with...
Wide Grip Lat Pull-down 3-3-3-3-3

Jacob 145-150-155-160-165/150-160-170-180-200

It was funny hanging from the bar then having to set in and pull it down to my back. Maxed out the machine in the station!

WOD #2
3 Rounds of: (No rest, all continuous.)
1 Minute Double Unders
1 Minutes Overhead Hold
*Note reps and weight used

Jacob
Round 1: 75 DU, 95lbs
Round 2: 42 DU, 95lbs
Round 3: 52 DU, 95lbs

Interesting WOD, really killed your shoulders and got you sweating quick. I couldn't hold the weight overhead the whole time and rested as needed. I got all 60 seconds overhead on the 1st round then had to lower it down twice the 2nd round, then ounce on the 3rd. ALl and all something different.

Plan on squating 5X5 at the station in the AM, then OHS 1X7 at home.

Hope to get 235lbs or better, but we'll see.

Friday, June 18: Bench, Row and Sprint

Warm Up:
Bench Press 20-15-10-5

Jacob 115-135-175-225

WOD #1
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Jacob 22:40 (175lb Bench, Btw 169lbs)

This WOD kicked my pathetic butt, ugh!

WOD #3
Ten rounds, each for time of:
100 Yard Sprint
Rest 90 seconds

1. 0:12.2
2. 0:12.1
3. 0:12.3
4. 0:13.0
5. 0:13.5
6. 0:13.6
7. 0:13.9
8. 0:14.1
9. 0:14.9
10.0:13.8

Felt like crap after it all... Time for work.

Thursday, June 17: Back Squat and Power Clean

Warm Up:
Back Squat 15-10-5

Jacob 155-205-225

Power Clean 3-3-3-3-3

Jacob 175-185-195-205-215

WOD #1
Back Squat 5-5-5-5-5

Jacob 235-245-255-265-275x3


Power Clean 1-1-1-1-1

Jacob 205-215-225-235(Failed x3)

Running late, got to go to work!

Wednesday, June 16:

Tuesday, June 15: Rest Day Montage

Today is a perfect day to rest, and that is exactly what I'm going to do. I really liked the last 2 HQ WOD's that came up and think I might try to hit them up tomorrow. So until then I got a lot to get done to today.

Here's a cool Montage I threw together this morning that is All things CrossFit and All things Elgin Garage Gym.

Monday, June 14: Deadlift PR and Run, GHSU, Run WOD.

Today was a mixed bag, PR one lift but then DNF WOD. So a plus and a minus all in one, but I was please with my final WOD, since I have never done 100 unbroken GHSU before, especially after running a 2:40 800.

Warm Up:
Deadlift 15-10-5

Jacob 225-275-315

Shoulder Press 15-10-5

95-115-135

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


345-365-385-395-405-415-420(PR)

Shoulder Press 1-1-1-1-1-1-1

135-145-155-165-170-DNF-DNF

Felt beat after the deadlifts.

WOD #2
5 Rounds for time of:
5 Deadlifts, 275lbs
10 Burpees

Jacob DNF (1:00 at 2 Rounds then stopped)

Thought I could WOD right after lifting with absolutly no rest and was wrong. First ever DNF...ugh!

WOD #3
For time:
800m Run
100 GHSU
800m Run

Jacob 9:40

800m 2:40, 100 GHSU 3:50 Unbroken, 800m 3:10

Felt good after the end of it all, don't really care about the DNF, just happy to PR.


I'm a little disappointed to say that my bars cannot hold more then 420lbs, but it's cool to look at.

Sunday, June 13: Squat 6X5 and 500m Row PR

Well today I wanted to squat and take it easy, but after watching Evan row a 1:25.9 for a 500m I just had to give it a try myself. I was pleased to say the least. I was able to match him and row a 1:25.9, I really think the key was to pull hard and long with each stroke and to secondly pull fast, breathing deep and controlled on each stroke. Normally I'm in the mid to high 20's for my strokes per minute, but Evan pulled a 34/Spm so I went a little quicker then I usually do and it paid off. I don't know why the rower logged both Evan and my 500's as being 1:26.0, but we both saw the time once we were done, oh well.

Warm Up:
Back Squat 15-10-5
*Super set with Air Squat 30-20-10

Jacob 135-185-225

WOD #1
Back Squat 5-5-5-5-5-5 Extra

Jacob 225-235-245-255-265-275

WOD #2
For time:
500m Row

Jacob 1:25.9 (PR) Prior PR 1:27.6 I think

Damper 10 and 32 Stroke per minute

WOD #3
Old school bicep and forearm workout, curls and forearm plate curls and what not.

Saturday, June 12: Death By Dead Hang PR

"Death By Pull-ups"

1 Minute Ascending Ladder on the minute of:
Dead Hang Pull-ups

Jacob 15 Rounds (PR)

*Did 1 extra rep on round 7

I think my prior best was 13 rounds +reps, really killed this one this time.


After round 12 one of the guys I work with walks in and throws off the lighting balance on my pocket cam, so it gets kinda dark. Because he was doing the laundry I had to do 5-6 pull-ups on a different bar on the side. So it gets hard to see towrds the end.

Friday, June 11: Snatch Work and Stuff

With the morning off to a running start after a early morning car wreck at the fire department I kinda had a late start, but was feeling good none the less. Time to log some serious hours today.

Warm Up:
Snatch Grip Deadlift 3-3-3-3-3

Jacob 135-155-165-175-185

Hang Squat Snatch 5-4-3-2-1

Jacob 95-115-135-155-165(PR)


It was so humid out side that this is how I looked just as I started my warm up. Everything was slippery as hell and I had to pack on the chalk to get a grip on the bar.


WOD #1

Snatch 1-1-1-1-1

Jacob 135-145-155-165-175(Failed x3)

WOD #2
3 Rounds for time of:
50 Double Unders
50 Push-ups

Jacob 7:42 (1:20, 2:50 and 3:32)

WOD #3
3 Rounds for max reps of:
Ring Dips
1 Minute Row, Calories
*Rest as needed between sets and rounds

Jacob
Round 1: RD 31, Calories 31(24Spm, Damper 10)
Round 2: RD 25, Calories 28(24Spm, Damper 10)
Round 3: RD 25, Calories 31(31Spm, Damper 10)


Done and done!

Thursday, June 10: Back Squat

Started to squat then got a call and never made it back to the gym.

Warm Up:
Air Squats 10-15 x3 sets, followed by Bar Pass Overs 3-5 x3 sets

Back Squat 15-10-5

Jacob 155-205-225

WOD
Back Squat 5-5-5-5-5

Jacob 235-245-255-265

Wednesday, June 10: Life = Work

More of the same here...
17 hour shift in the ER (11AM-4AM), sleep for 6 hours (4:30AM-10:30AM) and back for another 13 hours (11AM-12AM). Then... you guest it, sleep (12:30AM-7:00AM) and straight back to the fire house (8AM-8AM).

Tuesday, June 8: OPT Triple

So Kenny has been on an OPT kick lately, so we went ahead and followed the programming off of his blog today. It was tough especially the planks at the end, pure misery 90 seconds at a time.

Monday, June 7: PR OHS 225lbs!

After not eating, not sleeping and pretty much just moving through life unaware these last few days, if not years. I finally was able to pull it together and do something I thought I couldn't do. A PR is always a milestone, you never thought you'd get there, but you did, and now you feel a sense of accomplishment and wonder. Now it's time to ask yourself what's next?... I don't know, but I know what I want it to be.

Weighing in today at a whopping 166lbs I thought I'd try a few bench marks. OHS and dead hang pull-ups. I gave both all I got and did better then I've ever done before.

Warm Up:
Max reps Dead Hang Over Hand Pull-ups

Jacob 27 (PR)

Overhead Squat 5-5-5-5-5

Jacob 95-115-135-155-175x4

WOD #1
Overhead Squat 3-2-1-1-1


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

WOD #2
21-15-9 reps for time of:
Overhead Squat, 135lbs
CTB Pull-ups

Jacob 7:49 Rx'd (OHS 18(PR tie)-3, 8-1-6 and 6-3) All CTB pull-ups unbroken

WOD #3
4 Rounds for time of:
400m Run
50 Squats

Jacob 10:41

WOD #4
5 Attempts of:
Max Reps Ceiling Grab Sit-ups

Jacob 45-45-45-45-45 225 reps total

Sunday, June 6: Stress Destroyer!

Stress can erode all things and believe me it has taken its toll on me these last few days. Here's how it breaks down.

Friday 8AM-8AM Fire Station
Saturday 11AM-4PM ER, then 6PM-8AM Fire Station
Sunday 8AM-8PM ER

Yep 3 straight days of work!

Now I going to eat some dinner and decompress. I have a lot to think about and work is just the pause button of life right now.

Saturday, June 5: Still working...

From the fire station, to the hospital and back to the fire station for another 16 hours. I've practically been working for 2 straight days. I need a mental rest day with all that's been going on.

Friday, June 4: No WOD, Just Calls

At the Fire Station and had a busy day... Nothing I can do about that.

Thursday, June 3: 1-3-5-7 Complex

This is a really good complex that I need to work on a lot. Should be a staple around here from now.

Wednesday, June 2: Jackie

Feeling good enough to WOD today, so now I have to get back on the saddle and start trying to recondition myself after being a slouch and eating terrible over the last month. It'll be a long hard road ahead, but so is life.

Warm Up:
Seated Wide Grip Shoulder Press 15-12-9-7

Jacob 95-115-135-145

WOD #1
Seated Wide Grip Shoulder Press 3-3-3-3-3
*10 Plate Swing to Overhead Extension, 45lbs (After each set)

Jacob 145-150-155-155x2-155x1

WOD #2
"Jackie"

For time:
1000m Row
50 Thrusters, 45lbs
30 Pull-ups

Jacob 6:30 (Row 3:38, Thrusters 2:22 25-15-10 and Pull-ups 30 Unbroken, 0:30)

Tuesday, June 1: Still Sick

Still sick, but beginning to feel better... I hope.