Friday, October 1: Rest Day

My shoulders are sore and I'm working 12 in the ICU, so I'm taking a day off so to speak.

Thursday, September 30: Bench, Pull-ups and Ryan

WOD #1
Training:
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

post scores to comments like this:
1. score = weight added for chin up + BWT divided by Close Grip Bench Press
(i.e. 80# + 175# BWT = 255/255 # close grip = 1.0)
2. B1 reps, B2 reps


Above you can see the difference between getting 140lbs and not getting 150lbs. Slight, but it's the difference between a hit and a miss.

Jacob
1. 1.188 [(140+169)/260]
2. B1 5 (225lbs), B2 4 (120lbs)


WOD #2
"Ryan" Light
3 Rounds for time of:
7 Muscle-ups
21 Burpees, 14" Jump


Jacob 6:51

Wednesday, September 29: OPT and HQ

Warm Up:
Stretch

WOD #1 (From OPT Blog)
A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)

Jacob (Hgt. 6'0", Bwt. 167lbs)
A. 285lbs (low bar position, high bar was hurting my neck too much.)
B. 245lbs x12 reps (PR)
C. 55lb Dumbbells R:40, L:25 (rear leg not elevated on either set)
D. 115 seconds

Only took 2 minutes of rest between transitions

Failed 3 times going for 300lbs on the back squat, but happy with getting 12 reps at 245lbs.

WOD #2
1/2 "Jack"

Complete as many rounds as possible in 10 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Jacob 7 Rounds

Tuesday, September 28: OPT Grinder

Warm Up:
Stretch

WOD #1
"Grider"

Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).


Jacob (Bwt. 168lbs)
A. 160lbs, +105 Burpees
B. 75 Calories, 75 Pull-ups, 10 Back Squats @170lbs and 15 Push Press

Total: 440

Well I'm happy that I got a near body weight 3RM snatch, I've never come close to that before and think I could have pulled 170 for a triple, but I was pissed about everything else. I just gassed out way to early on this and crashed and burned in the end with the squats and push jerks.

Monday, September 27: A Working Man!

Still wiped out after that fire. Had to work a 12 hour shift in the ICU followed by going back to the fire department for an over night shift. I'm still removeing from putting in over 120 hours in 1 week and 10 straight days of working.

Now WOD's just trying to survive this all.

Sunday, September 26: Plote Fire Part II

I can only imagine what a war zone looks like, but I think it would resemble something like this.

Spent all day Sunday trying to put out a fire that stretched roughly 10 acres. I was indescribable, I felt like I was on another continent or even world at times. Check out these pictures and video footage.

Needless to say this was my WOD on Sunday... 12 hours of dragging hose and trying to put out one hell of a fire.

Saturday, September 25: Can't remember what happened hear...

I have no idea what I did today... Oh yeah I worked and had a pediatric arrest brought in through the waiting room while I was in charge in the ED. Still can't get that out of my head.

Friday, September 24: Rest Day

Rest Day.

Thursday, September 23: Shoulder Press 3-3-3-3-3-3-3

Well I wanted to complete this whole WOD, but then we got a call and never saw the station again until midnight.

Warm Up:
Stretch

500m Row x3 (rest as needed in between)

Jacob 1:28.5, 1:32.2 and 1:34.4

WOD #1
Shoulder Press 3-3-3-3-3-3-3

Jacob 135-145-155-165-170x1-DNF

Wednesday, September 22: Double HQ Day

Alright here's the skinny... I want to do deadlifts so I'm going to do deadlifts.

Warm Up:
Stretch

Deadlift 3-3-3

Jacob 225-275-315

WOD #1
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups



Jacob
345lbs for all deadlifts
HSPU were 28-23-16-18-18

Then just set up for the WOD and went at it.

WOD #2
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
30 Towel Pull-ups

Jacob 11:02

Tuesday, September 21: Jacob, Kenny and Shane WOD

Well after a second day of orientation I had a chance to hit it hard with two of Elgin's meanest mean machines, Kenny and Shane. While they hit up a hero WOD I opted for some other stuff, but as usual we came together in the end for a good closer.
Warm Up:
Stretch

Wide Grip Bench Press 15-10-5

Jacob 135-145-155

WOD #1 (Kenny and Shane)
"Helton"
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 55lbs/25lbs
30 Burpees

Kenny 35:35 55lb Dumbbells

Shane 38:39 25lb Dumbbells


WOD #1
Wide Grip Bench Press 5-5-5-5-5
*1 Full second pause on your chest then press.


Jacob 155-175-185-195-205

WOD #2
3 Rounds for time of:
10 Power Cleans, 185lbs
10 Burpees



Jacob 4:21 Rx'd

I was surprised the weight went up like it did, but in the end the cleans got the best of me.

WOD #3
1 Attempt for Max Reps of:
Chest to Bar Pull-ups

Jacob 43

Shane 25

Kenny 15

Everyone agreed we want to do this one fresh and see what numbers we come up with.

Monday, September 20: New J-O-B!

No WOD today, first day of my new job... Level 1 Trauma Center ICU, both SICU and CVICU. Can't wait to see what I learn and what I see!

Can't believe it's been 10 years at St. Alexius. I'm going to miss that place...

Sunday, September 19: Re-Row

So after the steady tame approach to rowing I wanted to go for broke and see where it got me.

Warm Up:
Stretch

Back Squat 15-10-5

Jacob 135-185-205

Bent Over Barbell Row 15-10-5

Jacob 95-135-155

WOD #1
Back Sqaut 5-5-5-5-5

Jacob 225-245-265-275-285(x3)[Extra 225-225]

Bent Over Barbell Row 5-5-5-5-5

Jacob 165-175-185-195-205

WOD #2
5 Rounds for time of 500m Row:
Rest 3 minutes between rowing sets.

Jacob
1:28.7
1:39.0
1:42.2
1:44.0
1:41.1

So in this case slow and steady is better then a big splash out of the gates followed by a crash and burn.

Saturday, September 18: 500m Row X5

I held back on this in the begining, but fought hard at the end.

5 Rounds for time of 500m Row:
Rest 3 minutes between rowing sets.

Jacob
1:33.4
1:34.2
1:35.6
1:35.9
1:36.5

I remember when I did a 1:27 for my opening 500m and then was 1:35+ for the next 4, so I wanted to be a little more consistant. I'm going to do this one again in the morning and go all out and see how I fair.

Friday, September 17: Franroids

Today I was short on time at the FD so I pounded this one out between calls. I'm pleased, but I know I had a little in the tank on this one... Sub 5:00 next time.

"Franroids"
9-6-3 reps for time of:
Thruster, 165lbs
Muscle-up

Jacob 5:15 Rx'd (Bwt. 169lbs)


Got the 9's unbroken which surprised me, then 4-2/2-2-2 and 3/1-1-1.
Felt good though.

Thursday, September 16: #2 Daschel Gregory Von Qualen

The Von Qualens have a second now, happy to hear everything went as planned with the delivery of Carey and Evans second son...

Dashel Gregory Von Qualen
Tuesday, 9/16/10 at 1:40 pm
8 lbs, 15 ozs - 20 - 1/2"


Now I can call Hudson and Dash, "Los Dos".

Wednesday, September 15: Tire and Tired, Jacob FGB.

This is the after, but what was the before? Shane hit up my 3 rounder from 2 days ago, and believe me it hit back.

3 Rounds for time of:
10 Tire Flips
800m Run

Shane 20:40


Hard work from someone who's as tough as they come..."The Mountain".

While Shane did his thing I warmed up and lifted before I tackled Fight Gone Bad. I think I over did it leading into the WOD, because I felt horrible leading up to the WOD and quickly crumped while in the midst of it. Still a goos preformance though.

Warm Up:
Stretch

Shoulder Shrug 30-25-20-15-10

Jacob 185-215-275-305-325

Deadlift 5-5-5-5-5


Jacob 235-265-295-315-355

WOD #1

"Fight Gone Bad!"

Three rounds of:(1 minute of rest after each complete round of 5 movements.)
Wall-ball, 20 pound ball, 10 ft target (Reps in 1 minute)
Sumo Deadlift High-pull, 75 pounds (Reps in 1 minute)
Box Jump, 20" box (Reps in 1 minute)
Push Press, 75 pounds (Reps in 1 minute)
Row (Calories in 1 minute)

Jacob 412 PR

WB 27, 25, 15
HP 26, 24, 26
BJ 35, 35, 35
PP 40, 37, 36
RO 17, 15, 19

145, 136 and 131

I felt so horrible in the end that I fell over on the wall balls on the last round and just laid there, but I still moved on.

Tuesday, September 14: Stretch Day

After Heavy Fran yesterday, I wanted to loosen everything up and prevent my usual post Fran pain, so I spent a solid hour at the FD just stretching and rolling around on the floor with a foam roller. It felt good and I know it will prevent tomorrow from being a rest day.

Monday, September 13: Heavy Fran and 3 Rounds

Warm Up:
Stretch

WOD #1
Heavy Fran
15-12-9 reps for time of:
Thruster, 135lbs
Pull-ups, +45lbs

Jacob 5:33 (45lb Vest)

15-15
7/5-12
6/3-9

Then hit up...

3 Rounds for time of:
10 Tire Flips
800m Run

Jacob 11:33 (3:45, 4:00 and 3:48)

Sunday, September 12: Squats Cleans and Double Unders

Happy to finally have a new Vado HD after my last one stopped working. I must say it had a good run, well over 2 years of heavy use. The best part is I got my new one for 1/3 the original price of when it first came out and I now have a tripod, so no more excuses on bad camera angles for WOD's. Well there was a lot to get done today, to bad it was by myself. None the less a good workout.


Warm Up:
Stretch

WOD #1
Squat Clean (1x5) to Front Squat (5X5)
*5 CTB Pull-ups after each set

Jacob 135-155-175-185-195

Sqaut Clean (3 second rack hold) to Shoulder Press
Complete 1 set each minute for 10 minutes.


Jacob 155lbs (x10)

3 Attempts for Max Reps of Double Unders
1 minute rest after each attempt

Jacob 97(PR)-37-74
Total 208

WOD #2
As many rounds as possible in 10 minutes of:
6 Squat Clean, 135lbs
12 Pull-ups
24 Double Unders

Jacob 5 Rounds +6SC and 12PU

Saturday, September 11: Never Forget!

Let us never forget the lost and fallen... May God Bless America.

Friday, September 10: Post Fran Rest Day

I don't know what it is about Fran that still shocks my muscles to the point of pain. Not just your run of the mill DOMS, but legs full of broken glass and shoulders made of lead pain. Either way I'm pleased with the early portion of my Fran and can't wait to bust out a 2:20 something Fran in the near future and feel like a real mean motor scooter. So today I just ran errands in the morning before I went into work at the ED. So not truly a real rest day, but just about the closest thing a guy like me is going to get.

Thursday, September 9: Fran and Tabata Airdyne

Evan, keeps PR'ing this one and I keep getting slower, but not today. Today we both crushed it! Big time!

WOD #1
Fran
21-15-9 reps for time of:
Thrusters, 95lbs
Pull-ups

Evan 2:39(PR)


Hudson gave Evan his Dad a well deserved pat on the back and said "good job dad". Good job indeed.

Jacob 2:37


I couldn't pull it together on this one towards the end. I hit the bar for my 9's at 1:51, which is a blistering pace and then locked up 3 times on the thrusters, and couldn't even hammer through my pull-ups with out having to let go of the bar.

WOD #2
Tabata Airdyne
4 minutes od 20 seconds of work and 10 seconds of rest.

Evan 102 Calories

Jacob 91 Calories

Wednesday, September 8: 200 Push-ups and Pull-ups

Kept it simple because we had some calls breaking up the day.

10 Rounds for time of:
20 Pull-ups
20 Push-ups

Jacob 16:38

Tuesday, September 7: Rest Day, Work Day

Worked all day in the ED, 7AM-8PM... That's a workout in itself.

Monday, September 6: Bodyweight+ Snatch!!!

Well after years of crossfitting and countless attempts at a bodyweight snatch, today was the day. 175lbs on the bar, lifted in one continuous motion overhead by a man weighing 172lbs, huge accomplishment. The best part is I didn't even see it coming, it just kind of happened. The final WOD of 3 on a breezy Monday morning, making for 1 big lift. I'm pleased to say the least and know I got 185lbs in me soon enough.

Warm Up:
Stretch

WOD #1
With 30 Minutes complete:
10 Minutes work up to 1RM Clean
10 Minutes max reps Handstand Push-ups, 4" Parralettes head to floor
10 Minutes Airdyne, max calories

Score lbs+reps+calories





Jacob
260lbs(PR) Power Clean
60 Handstand Push-ups
173 Calories

Total: 493 (So close to 500)

WOD #2
Complete 1 set every 30 seconds until failure of:
1 L Pull-up
2 CTB Pull-ups (Dead Hang)
3 Toes to Bar
*Can't let go of bar in order for set to count.

Jacob 20 sets

WOD #3
Snatch 1-1-1-1-1-1-1-1-1-1




Jacob 95-105-115-125-135-145-155-165-175(PR)-185(Failed x3)

After looking at the video of the lift I noticed I actually got airborn for a second.



Bodyweight 172lbs this AM.

Sunday, September 5: Rest Day

Not feeling it today, Fran got me good.

Saturday, September 4: Front Squat 5x5 and Fran

This should do it for today.

Warm Up:
Stretch

WOD #1

Front Squat 5-5-5-5-5

Jacob 165-185-195-205-215


WOD #2
Fran
21-15-9 reps for time of:
Thruster, 95lbs
Pull-ups



Jacob 2:52