Saturday, January 8, 2011

Saturday, January 8: NRP


I had NRP class all day in the city today, now I feel more confident doing this. Seriously though of the 2 babies I've delivered they were both incredibly healthy, so I hope it never comes to this, but if it does... I'm ready!

All and all it was a good class.

Friday, January 7: Stretch WOD


So the plan was simple here, stretch out my arms at all costs. I'm fearfull that I might have rhabdo again! So this was it, nice and easy.

Warm Up
Shoulder Shrug 10-10-10-10-10

Jacob 95-105-115-125-135

Back Extension 10-10-10-10-10

Jacob 40lb Vest

WOD
5 Rounds of: (not for time)
5 Deadlifts, 230lbs
10 Knees to Elbows
20 Calories, Airdyne

*Got 20 calories on the airdyne in 20 seconds, felt pretty bad. I think I'll do that again.

Thursday, January 6: Still Tore Up!

My arms are a mess still, I can't even straighten them without excruciating pain. Worse then that is that I got rocked all night on the ambulance at the fire house and slept maybe 2 hours if that during my shift. Oh well...

Tomorrow is another day.

Thursday, January 6, 2011

Wednesday, January 5: 21-15-9, But Not Fran...


Wish I had the will to do Fran today, but I'l still realing from Lynn, went with an equally miserable alternative.

Warm Up:
Bodyweight Front Squats 5-5-5-5-5 (30 seconds between sets)

Jacob 165lbs

WOD
For time:
21-15-9
Box Jump 24"
Airdyne, Calories

Jacob 3:33


Wednesday, January 4: Post PR

After a 283 on Lynn I can't describe how bad I feel right now. My arms and chest are completely ruined. Totally should have left some in the tank yesterday, but now I'm paying for it.

Monday, January 3, 2011

Monday, January 3: Lynn PR off the bench!


Well off the bench and a PR, not bad for a guy who doesn't WOD much anymore. But I have a long, long way to go. So I'll just enjoy this one... or should I say two and move on.

WOD #1
Lynn

5 Rounds of:
Max Reps Bodyweight Bench Press
Max Reps Pull-ups

Jacob(170lbs): BP20/PU56,BP16/PU47,BP13/PU35,B12/PU40,BP9/PU35, Total: 283(PR!)
Shane(95lbs): BP10/PU30,BP10/PU32,BP6/PU25,BP4/PU16,BP6/PU13, Total: 152
Kenny(190lbs): BP18/PU40,BP14/PU30,BP13/PU31,B12/PU30,BP9/PU15, Total: 212
Rick(170lbs): BP14/PU32,BP11/PU28,BP10/PU25,B5(190lbs)/PU17,BP5/PU15, Total: 162

WOD #2 Shane
For Reps:
2 Minutes Squats
2 Minutes Rest
1 Minute Squats
1 Minute Rest
30 Seconds Squats
30 Seconds Rest
30 Seconds GHSU
1 Minute Rest
1 Minute GHSU
2 Minutes Rest
2 Minutes GHSU

Shane 226 Reps

WOD #2 (Jacob and Rick)
8 Rounds of:
25 Double Unders
30 Second Rest

Jacob 100 Double Unders Unbroken on my last set (PR!), totaled 275 Double Unders

Sunday, January 2: Rest Is The Plan

My new take on things has me realizing that rest isn't a bad thing, if anything it's a good thing. I need to get over my reservations and feelings of guilt when my body and life tells me I need to rest, it's a natural process that I shouldn't over look. So rest I will.

Rest Day


This picture is what I believe to be the best help you can offer some one after a tough WOD. Take note of the positioning and body mechanics. I hope to be assuming this position over the next few weeks and months leading up to sectionals.

Saturday, January 1: 2011 "Never Let Go"


Here's my inspiration and guide for the new year. Check it out, you'll love if you love crossfit!

WOD #1
For time:
Part A.
100 Burpees
Part B.
With in 3 minutes of finishing part A, work up to 1RM Thruster

Jacob A. 4:06, B. 215lbs