Elgin Garage Gym

Saturday, January 8: NRP

2011-01-08T22:54:00.000-08:00

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

2011-01-08T22:48:00.001-08:00

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!

2011-01-08T22:44:00.000-08:00

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.

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

2011-01-06T04:59:00.000-08:00

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

2011-01-06T04:54:00.000-08:00

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: Lynn PR off the bench!

2011-01-03T18:38:00.002-08:00

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

2011-01-03T18:38:00.001-08:00

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"

2011-01-03T18:37:00.001-08:00

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

Tuesday, November 30: Not Dead Yet... Just Waiting.

2010-11-30T11:57:00.001-08:00

I just want to say hello out there if any Crossfiters are reading, and to let anyone who's interested know that I'm doing just fine. I apologize for not keeping the site up to date over the past 2 months, but I hope to bring it back up to speed over the next 2 weeks or so. I still WOD here and there, but I'm trying to mentally ramp it up as we approach the new year hoping for a frest start of sorts. I wonder what type of qualifiers will be awaiting everyone this year for the games and where and when they will be.

Other then that I'm not dead... just waiting. I wish everyone the best in life and their WOD's.

Take care.

WOD
Tabata Weighted pull-up, 35 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 35 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbell

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.

PU: 6-6-6-6-6-6-5-4
S: 10-10-10-10-10-10-10-10
RD: 4-4-4-4-4-4-4-4
DL: 8-8-8-8-8-8-6-7

Jacob Total: 24 (4+10+4+6) 35lb DB for entire WOD

Monday, November 8: PR Power Clean for 5 Reps!

2010-11-08T10:25:00.002-08:00

I feel like I'm going to die!!!!

WOD #1
For Time:
1000m Row
5 Muscle-ups
750m Row
10 Muscle-ups
500m Row
15 Muscle-ups
250m Row
20 Muscle-ups

Jacob 24:04

WOD #2
Power Clean 5-5-5-5-5

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

WOD #3
For Time:
30 Kettlebell Swings, 1.5 Pood
25 Wall Balls, 20lbs/10'
20 Pull-ups

Jacob 9:00 (maybe even 8:59)

2:16/2:16 30/25/20
3:00/5:16 30/15-10/20
3:44/9:00 15-15/15-10/20

Monday, November 1: 5 WOD Day

2010-11-01T14:04:00.000-07:00

5 WOD's today, felt motivated. Now to go to work for the evening.

WOD #1
5 Rounds for time of: (10 minute cut off)
50 Unbroken Double Unders
15 Unbroken Wall Balls, 20lbs

Jacob 9:58

WOD #2
For time: (2 minute cut off)
10 Overhead Squats, Bodyweight
20 Chest to Bar Pull-ups
30 Glute Ham Sit-ups

Jacob 1:59 (170lb Squats, BWT 166lbs)

WOD #3
For time: (6 minute cut off)
1 Mile Run
15 Burpees, 12" Jump

Jacob 6:29 (Failed)

WOD #4
Work up to 1RM Deadlift in 20 minutes:

Jacob 420lbs (380lb Deadlidt with 40lb Vest)

WOD #5
5 Rounds fot time of:
3 Bar Muscle-ups/3 Ring Handstand Push-ups
10 Burpee Chest to Bar Pull-ups

Jacob 13:22

Can't do it Rx'd at my place, ceilings not high enough, but on a lighter note I so know I can get 15 BWT OHS now. I'm going to go for it tomorrow if I have the time. 10 went up easy and that was after doing another WOD before hand. I'll record it and post when and if I get it. I'm so pumped!

Sunday, October 31: Halloween WOD!

2010-10-31T09:34:00.006-07:00

Warm Up:
Stretch and mope around

WOD #1
For Time:
30 Squat Clean and Jerks, 155lbs

Jacob 6:10 (Previous PR 6:07?)

5 Minutes Rest

WOD #2
Max Dead Hang Pull-ups
Max Double Unders
4 Minutes Rest
Max Dead Hang Pull-ups
Max Double Unders
3 Minutes Rest
Max Dead Hang Pull-ups
Max Double Unders
2 Minutes Rest
Max Dead Hang Pull-ups
Max Double Unders
1 Minute Rest
Max Dead Hang Pull-ups
Max Double Unders
4 Minutes Rest

Jacob 235 Total Reps

15/50
10/32
10/33
10/38
10/28

Score Time in Seconds WOD #1/Reps WOD #2

Jacob 370/235 = 1.57

Sunday, October 24: 8 Rounds WB&PU

2010-10-24T00:08:00.002-07:00

Well this morning I wanted to do HQ's WOD from yesterday knowing that it totally catered to my strengths rather then exploited my weakness. It actually was quite easy of a WOD for me, which was a nice change of pace.

Warm Up:
Stretch

WOD #1
7 Rounds for time of:
10 Wall Balls, 20lbs
10 Pull-ups

Jacob 3:25

Jacob 3:53 (8 Rounds, with an extra rep at the end of each set totaling 81 reps each)

I did use my mini wall ball because I was using my 10' ceiling a target as opposed to a 10' horizontal target since it was raining, so that did help my time. But overall a smaller ball needs to be move a greater distance so does add a little ROM and time/distance to each toss.

WOD #2
21-15-9 reps for time:
Deadlift, 225lbs
Overhead Squat, 135lbs

Jacob 9:55 Rx'd

WOD #3
Max Distance of:
Barbell Walking Lunge, 135lbs
Max reps of:
Glute Ham Sit-ups

Jacob 75', then 115 reps

Saturday, October 23: Sick Day Rest Day

2010-10-24T00:08:00.001-07:00

Well I'm feeling under the weather today so I'm taking it easy and going to rest. Damn 24 hour bugs, hopefully it will be better tomorrow.

Friday, October 22: Rest Day

2010-10-24T00:07:00.001-07:00

Artist: With Lions, Album: Pedning Realese Date

Featured Track: Our Great Rise

Nothing more to say here, I got to ease back into it.

Thursday, October 21: Thurster PR and "Brenton"

2010-10-21T12:02:00.003-07:00

Hello everyone and glad to be back posting, I hope all is well. Anyways I felt ambitious today and PR'd a lift, so I'm doing fine. especially for a guy who doesn't WOD anymore... Just kidding.

Warm Up:
Stretch

Thruster 3-2-1

Jacob 135-155-175

WOD #1
Thruster 1-1-1-1-1-1

Jacob 185-195-205-210-215(PR Tie)-220(PR)-225(PR)

then...

Push Jerk 1-1-1-1-1

Jacob 205-225-235-245-255(Failed x3)

WOD #3
5 rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*3 Burpess after earvy 5 jumps during the 100'

Jacob 8:40 Rx'd (+20lb Vest)

I felt I rested a little too much on this one, but still a solid effort.

Friday, October 1: Rest Day

2010-09-30T16:45:00.000-07:00

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

2010-09-30T10:01:00.000-07:00

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

2010-09-29T06:41:00.001-07:00

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

2010-09-29T06:40:00.000-07:00

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!

2010-09-29T06:39:00.002-07:00

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

2010-09-29T06:39:00.001-07:00

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...

2010-09-29T06:38:00.002-07:00

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

2010-09-29T06:38:00.001-07:00

Rest Day.

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

2010-09-29T06:37:00.000-07:00

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

2010-09-22T16:14:00.001-07:00

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

2010-09-21T16:44:00.000-07:00

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!

2010-09-21T16:40:00.000-07:00

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

2010-09-21T16:31:00.000-07:00

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

2010-09-18T18:59:00.000-07:00

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

2010-09-17T20:50:00.001-07:00

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

2010-09-17T04:53:00.004-07:00

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.

2010-09-17T04:53:00.003-07:00

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

2010-09-17T04:53:00.001-07:00

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

2010-09-13T09:16:00.000-07:00

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

2010-09-12T17:49:00.000-07:00

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!

2010-09-12T17:32:00.000-07:00

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

Friday, September 10: Post Fran Rest Day

2010-09-12T17:19:00.000-07:00

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

2010-09-09T14:53:00.000-07:00

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

2010-09-09T14:51:00.000-07:00

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

2010-09-09T14:34:00.000-07:00

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

Monday, September 6: Bodyweight+ Snatch!!!

2010-09-06T11:38:00.000-07:00

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

2010-09-06T11:33:00.000-07:00

Not feeling it today, Fran got me good.

Saturday, September 4: Front Squat 5x5 and Fran

2010-09-04T06:27:00.000-07:00

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

Friday, September 3: "ODDS" 3 Rounds: 5-7-9-11-13-15

2010-09-03T08:15:00.000-07:00

Warm Up:
Stretch

3-5 Reps of each movement in WOD

WOD
"ODDS"
3 Rounds for time of:
5 Squat Cleans, 155lbs
7 Tire Flips
9 Handstand Push-ups
11 CTB Pull-ups
13 Kettlebell Swings, 2 Pood
15 Double Unders

Jacob 9:55 Rx'd (2:15, 3:35 and 4:05)

This one was a lung burner and a spirit crusher.

What was left...

Thursday, September 2: The Lonely Forest

2010-09-02T19:14:00.000-07:00

Artist: The Lonely Forest, Album: E.P.

Featured Track: I Don't Want To Live There

Off of their up coming album The Lonely Forest, due out September 28.

This is a truly beautiful song about desire in life and where you want your heart and soul to end up. Check them out...

Warm Up:
Stretch

WOD
10 sets of:
20 Barebbell Back Squat Calf Raises, 315lbs
20 Seated Dumbbell Skull Crushers, 60lb DB
20 Stricked Dips

Had to break up the dips as needed to hit 20.

5 Sets of:
25 Glute Ham Sit-ups
25 Up Right Oblique Crunches (each side)

Wednesday, September 1: Rest Day

2010-09-02T05:09:00.001-07:00

Well after 3 good days in a row my body is telling me to rest.

Here's a picture of Evan training for an upcoming qualifier in Nebraska for the World Championship Firefighter Comabt Challenge.

Good Luck Evan, go sub 1:44!

Tuesday, August 31: 10 Sets...

2010-08-31T08:22:00.000-07:00

Well took it nice and easy today, that was until I did 10 sets of push related movements. That's when it got nice and miserable.

Warm Up:
Stretch

WOD #1
Tabata Abs
Oblique Glute Ham Sit-ups (Alternating each rep)
Leg Raise Cross Chops, 25lb Plate
Atomic Sit-ups, 20lb Med Ball
Supine Leg Lifts

Jacob 7,25,10 and 8 Tabta scores

WOD #2
10 Sets of:
10 Dumbbell Flat Bench, 55lb DB's
10 Triangle Push-ups (Thumbs and index fingers touching to form triangle)
10 Dumbbell Kick Backs, 35lb DB's 10x each arm
*2 Minutes rest after each set

Broke sets 9&10 on the push-ups 7-3 and 6-4

Monday, August 30: Crossfit Fitness Test #5 Run, Thruster and L Pull-up

2010-08-30T14:20:00.000-07:00

So with the Crossfit Fitness Test complete here's how I sized up...

Test 1: 20pts.
Test 2: 11pts.
Test 3: 18pts.
Test 4: 16pts.
Test 5: 17pts.

Grand Total: 82pts (B-)

All I can say is, damn! I can only imagine the types of beastly guys who would score in the 90's on this. It was a fair fitness assessment and I can't wait to see how I fare next time I give this a try.

Warm Up:
Stretch

WOD #1
Crossfit Test 5:
For Time:
800m Run
21 Thrusters, 75lbs
21 L Pull-ups

Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.

4-20 Points Score as follows...
4pts. 6:00-5:53
5pts. 5:52-5:45
6pts. 5:44-5:38
7pts. 5:37-5:31
8pts. 5:30-5:23
9pts. 5:22-5:15
10pts. 5:14-5:08
11pts. 5:07-5:01
12pts. 5:00-4:53
13pts. 4:52-4:45
14pts. 4:44-4:38
15pts. 4:37-4:31
16pts. 4:30-4:23
17pts. 4:22-4:15
18pts. 4:14-4:08
19pts. 4:07-4:01
20pts. 4:00>

Character: This test is classic CrossFit. The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.

Jacob 4:20 (800m 2:44, Thrusters unbroken, L Pull-ups 10-5-3-3)

Score: 17pts.

WOD #2
Pick one set weight and complete 21-18-15-12-9-6-3-1 reps of:
Overhead Squat
Barbell Lunges
Barbell 1/4 Squat Jump
*1 minute rest between each movement

Jacob 95lbs, all sets unbroken

WOD #3
6 Attempts for max reps of:
Straight bar curl, 95lbs
Pull-up, 45lb Dumbbell
*Go from one movement to the next and then rest 2 minutes after each couplet

Jacob
SBC 12, PU 5
SBC 12, PU 5
SBC 10, PU 5
SBC 11, PU 5
SBC 12, PU 6
SBC 12, PU 6

Rick did some OPT stuff and then a Elgin Garage Gym Met Con.

21-15-9 reps for time of:
Overhead Squat, 75lbs
Airdyne, Calories
Burpees

Rick 9:32

I Have Tasted The E.G.G. Pack... And It Is Good!

2010-08-29T16:46:00.000-07:00

So here is the first official run of E.G.G. Packs. Good news is they are freaking awesome! The taste is phenomenal, the ingredients top notch and they definitely do the job as far as satiating any athletes paleo hunger. The bad news is they are a little time consuming and I can't really make any money off these unless I start employing my 14 year old brother and other types of slave labor to do my dirty work.

None the less if anyone wants to try one, let me know and I'll send one your way and give you a full list of the ingredients, nutritional content, where to buy what you'll need to make these tasty treats and step by step instruction on how it's done, or if you really like them maybe be we could work something out... I don't know like 10% less then whatever Paleo Kit equivalent order you would like. I can think about the feasibility and my ears are always open, so I'll let you know.

Oh and after a little experiment I did decide to put a little "special sauce" on these E.G.G. Packs to moisten up the turkey meat and further delight the taste buds.

It's no secret just water, Paprika, Cinnamon and dash of Almond Butter... It really makes for an amazing taste!

Sunday, August 29: Crossfit Fitness Test #4 1RM Deadlift and Max Reps Handstand Push-ups

2010-08-29T13:29:00.000-07:00

Warm Up:
Stretch

Deadlift 5-4-3-2-1
*5 Handstand Push-ups after each set

Jacob 225-275-325-350-375

WOD #1
Crossfit Test 4:
1RM Deadlift, followed by max rep Handstand Push-ups

Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.

4-20 Points Score as follows...
4pts. 3,500-3,824
5pts. 3,825-4,149
6pts. 4,150-4,474
7pts. 4,475-4,799
8pts. 4,800-5,827
9pts. 5,828-5,775
10pts. 5,776-6,263
11pts. 6,264-6,749
12pts. 6,750-7,562
13pts. 7,563-8,375
14pts. 8,376-9,188
15pts. 9,189-9,999
16pts. 10,000-11,249
17pts. 11,250-12,499
18pts. 12,500-13,749
19pts. 13,750-14,999
20pts. 15,000+

Character: This duo represents a reasonable estimate of an athlete’s total strength- relative and absolute, upper and lower body.

Jacob Deadlift 425lbs(PR), Handstand Push-ups 25

Score: 16pts. (425x25=10,625)

WOD #2
OPT WOD's from 08/28/10
12 Minute progression up to 1RM Rack Jerk

Jacob 165-185-215-245-265(Failed)-265(PR)

3 Minute Rest then...

21-15-9 reps for time:
CTB Pull-ups
Burpees, 12" Jump

Jacob 3:52

6 Minute Rest then...

800m Run for time:

Jacob 2:32

And now I'm offically tired and sore as hell, later!

Saturday, August 28: Rest Day

2010-08-29T13:27:00.000-07:00

Feeling beat up and tired, not like this guy... Time to rest.

Rich Detamble, the man, the myth. Glad you're back.

Friday, August 27: Crossfit Fitness Test #3 Tabata Squats and Max Muscle-ups

2010-08-27T17:58:00.000-07:00

So in addition to the 3rd Crossfit test Kenny and I were brave enough to tackle an Elgin Garage Gym classic "The 50 Cal.", and believe me it's never easy.

Warm Up:
Stretch

WOD #1
Crossfit Test 3:
Tabata Squats followed by 4 minutes of Muscle-ups

Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.

Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.

4-20 Points Score as follows...

4pts. 180-206
5pts. 207-232
6pts. 233-258
7pts. 259-284
8pts. 285-314
9pts. 315-344
10pts. 345-374
11pts. 375-399
12pts. 400-431
13pts. 432-464
14pts. 465-496
15pts. 496-524
16pts. 525-559
17pts. 560-594
18pts. 595-627
19pts. 628-659
20pts. 660+

Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.

Jacob Squats 20, Muscle-ups 30

Score: 18pts. (20x30+600)

WOD #2
"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***

Jacob (04/23/09)
Round 1: 1:16 30RD/20 Cal.
Round 2: 1:35 20RD/30 Cal.
Round 3: 1:35 23RD/27 Cal.
Round 4: 1:41 21RD/29 Cal.
Round 5: 2:14 14RD/36 Cal.

Jacob (07/29/09)
Round 1: 1:16 34RD/16 Cal.
Round 2: 1:26 27RD/23 Cal.
Round 3: 1:37 25RD/25 Cal.
Round 4: 1:39 22RD/28 Cal.
Round 5: 2:12 15RD/35 Cal.

Jacob (08/27/09)
Round 1: 1:06 34RD/16 Cal.
Round 2: 1:24 26RD/24 Cal.
Round 3: 1:51 17RD/33 Cal.
Round 4: 1:56 18RD/32 Cal.
Round 5: 2:08 17RD/33 Cal.

Average Round: 1:41.2

Here's our first rounds...

Kenny (08/27/09)
Round 1: 1:29 21RD/29 Cal.
Round 2: 1:35 20RD/30 Cal.
Round 3: 1:44 18RD/32 Cal.
Round 4: 2:02 14RD/36 Cal.
Round 5: 1:51 14RD/36 Cal.

Average Round: 1:44.2

This WOD is murderous to say the least!

Thursday, August 26: Crossfit Fitness Test #2 15RM Clean and Jerk

2010-08-26T17:32:00.000-07:00

Warm Up:
Stretch

Squat Clean 5-5-5-5-5

Jacob 135-145-155-165-185

Push Jerk 5-5-5-5-5

Jacob 135-145-155-165-185

WOD #1
Crossfit Test 2:
Clean and Jerk 15 Reps

Performance: There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical.

Scoring: The score is exactly the load lifted.

4-20 Points Score as follows...

4pts. 115-119
5pts. 119-124
6pts. 125-129
7pts. 130-134
8pts. 135-140
9pts. 141-146
10pts. 147-152
11pts. 153-159
12pts. 160-166
13pts. 167-174
14pts. 175-182
15pts. 183-189
16pts. 190-198
17pts. 199-207
18pts. 208-216
19pts. 217-224
20pts. 225+

Character: This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.

Workout: This test can be practiced as a workout by completing the test and then repeating at twelve and nine reps with the same load, resting between efforts as needed.

Jacob
165lbsx9 (Failed)
160lbsx12 (Failed)
155lbsx13 (Failed)
155lbsx15

Score 11pts.

Then Out of frustration...

WOD #2
5 Minutes Max Reps
Floor to Overhead, 155lbs

Jacob 38 Reps (2010 Crossfit Sectional PR 40)

I'm still happy doing 77 floor to overheads at an average weight of 155lbs)

Kenny 48 Reps (2010 Crossfit Sectionals best score 47... Kenny Wins!!)

I really think if you game this test like a bear complex and rest the weight in you waist during a partiat squat like in a bear complex challenge you can push out a few more reps. I will do that next time.

Wednesday, August 25: Crossfit Fitness Test #1 1RM Bench Press and Max Reps Pull-ups

2010-08-25T06:37:00.000-07:00

Well I know that my fitness level in not nearly where it used to be, nor is it anywhere near where I'd like it to be, but this is going to be a good baseline determinate of how to judge it. This looks to be an awesome test of overall fitness capacity thought up by none other then "The Coach" himself. Spread out over a five day period you are to complete one test each day and score yourself among the below point system. I'm going to religiously make this a once every three months kind of thing so mark your calenders, cause it's on!

Warm Up:
Stretch 5-10 minutes

WOD #1
Bench Press 3-3-3-3-3
*Complete 10 CTB Pull-ups after each set.

Ring Dips (Strict) 10-10-10-10-10
*Complete 3 Pull-ups, +45lbs after each set.

WOD #2
Tabata Abs
Glute Ham Oblique Twists, Alternating
Toe Touches
Atomic Sit-ups, 20lb Med Ball
Oblique V-ups, 2 minutes each side

WOD #3
Crossfit Test 1:
Bench Press 1 rep max followed by max set of Pull-ups.

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

4-20 Points Score as follows...
4pts. 6,000-6,531
5pts. 6,532-7,062
6pts. 7,063-7,593
7pts. 7,594-8,124
8pts. 8,125-8,719
9pts. 8,720-9,313
10pts. 9,314-9,907
11pts. 9,908-10,499
12pts. 10,500-11,156
13pts. 11,157-11,812
14pts. 11,813-12,468
15pts. 12,469-13,124
16pts. 13,125-13,844
17pts. 13,845-14,563
18pts. 14,564-15,282
19pts. 15,283-15,999
20pts. 16,000+

Character: This tests the upper body for both absolute and relative strength and stamina.

Jacob Bench 270lbs, Pull-ups 64

Score: 20pts. (270x64=17,280)

I expanded the scoring on this to account for the vast differences in scores, but it's the same format.

Tuesday, August 24: Rest That Neck

2010-08-24T21:42:00.000-07:00

Don't know what's up today but my neck is real tight and sore. Going to take it easy and rest up.

Monday, August 23: Rest Day!

2010-08-23T07:32:00.000-07:00

Rest Day!

Sunday, August 22: 2010 Fittest Fire Fighter Challenge

2010-08-22T05:30:00.000-07:00

Well I'm going to head out to McHenry for a Fire Fighter Crossfit Challenge, it shoulde be fun and hard to say the least.

I'll let you know how it goes.

This is what the coarse looked like.

WOD
For time complete: (While wearing full turnout gear and SCBA, on air)
18 Ball Slams, 30lbs (Floor to overhead)
9 Tire Jumps, 24" Hold 1.5 Pood Kettlebell and 10lb Sledgehammer
12 Ball Slams, 30lbs
6 Tire Jumps, 24" Hold 1.5 Pood Kettlebell and 10lb Sledgehammer
9 Ball Slams, 30lbs
3 Tire Jumps, 24" Hold 1.5 Pood Kettlebell and 10lb Sledgehammer
50m Run, while carrying both a 1.5 Pood Kettlebell and 10lb Sledgehammer
20m Hand Over Hand Stationary Tire Pull, 90lbs
50m Run, while carrying both a 1.5 Pood Kettlebell and 10lb Sledgehammer
18 Sledgehammer swings, 10lbs (Must come overhead and hit tire with each swing)
9 Burpee to Barrier Jump, 16"
12 Sledgehammer swings, 10lbs
6 Burpee to Barrier Jump, 16"
9 Sledgehammer swings, 10lbs
3 Burpee to Barrier Jump, 16"
50m Run
50m Forward Facing Tire Pull, 90lbs

Jacob 6:57 Rx'd

This is what I looked like before the WOD.

The first tire pull...

Sledgehammer work...

Here I am running, which was the one goal I set out for today. To be the only guy who ran the coarse as opposed to walkinging it... Mission accomplished. People laughed when I told them I wanted to have the energy and strength to run during the transitions, but I did. I just think I held back a little in between and could have moved faster leading up to these parts.

And here I am dead... If you look up above in the before picture I was actually point to the spot where the paramedics should be standing to revive my corpse upon completion of the WOD.

Over all... 2nd Place, 6:57 Rx'd! I was one of only two people who finished sub 7:00, so I can't complain.

Saturday, August 21: 300FY#2

2010-08-21T05:20:00.000-07:00

300FY#2
Airdyne for Max Calories in 10 minutes (Target 300)

Jacob 206

This time it was a little better.

Friday, August 20: 300FY and 300, The Good, the Bad and The Ugly!

2010-08-20T20:12:00.000-07:00

There's the saying, the good, the bad and the ugly. Well I was all three, good, bad and ugly and kenny was just one... good! We decided to do both Gym Jones 300 WOD's, 300 and 300FY. Kenny kicked butt on both and I was ugly-bad on the first one and then good on the second. But I'm happy I'm alive to speak about it.

WOD #1
300FY
Airdyne for Max Calories in 10 minutes (Target 300)

Jacob 200

Kenny 254

And yes my heart did stop beating in this picture.

WOD #2
300
For time:
25 Pull-ups
50 Deadlifts, 135lbs
50 Push-ups
50 Box Jumps
50 Floor Swipes, 135lbs
50 Clean and Press, 35lb Dunmbbells
25 Pull-ups

Jacob 15:02 Rx'd

Kenny 15:36 Rx'd

This is the first time I've ever done this one Rx'd, most of the time, even in crossfit versions of this WOD they often sub for the floor swipes. They're kind of dangerous if you ask me, but so is two 300 work outs back to bad, so what the hell? A floor swip is when you lay on the floor on your back holding the desired weight like the top of a bench press and then extend you legs out straight and the kick both of them up to hit each plate. 1 rep is when to touch both feet to one plate, return them to center and then touch the opposite plate. Real bad stuff they are, real bad!

Thursday, August 19: Deadlift, Devin and Pull/Row/Burpee

2010-08-19T09:51:00.000-07:00

So with the whole day off I was feeling ambitious. Some things went well, others not so well, but all and all it was a good time. Even if I suffered through it alone.

Warm Up:
Stretch 5-10 minutes

3 Attempts for max reps of:
Double Unders
*Rest 1 minute between attemps

Jacob 72-92-72 (All PR's)

A whole lot of jumping going on there.

Back Extension 15-15-15-15-15

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

Jacob 225-275-325-375-405-425(Failed)-425(Failed) Just didn't have it today.

WOD #2
"Devin"
21-15-9 reps for time of:
Overhead Squat, 115lbs
Airdyne, Calories
Burpees
Then complete 400m Run, +45lb Sandbag

Jacob 11:20 Rx'd (All sets unbroken)

Kenny 10:20 Rx'd

Well after Kenny beating me at my own WOD as usual, I wanted to take it to him and decided to do the first WOD he did today to hopefully get even.

For Time:
15 Pull-ups
250m Row
10 Burpees
250m Row
15 Pull-ups
250m Row
10 Burpees

Jacob 4:15 Rx'd

Kenny 4:45 Rx'd

Wednesday, August 18: 15-12-9 DB Cleans, Renagade Rows and KTE's

2010-08-18T20:15:00.000-07:00

Well I did a unusual WOD at the fire station, but I still felt good after getting my blood pumping.

Shoulder Shrug 30-25-20-15-10
*Super set with
Seated Row 15-15-15-15-15

Shrug 135-195-225-265-285
Row 100-110-120-130-140

Shoulder Shrug 10-10-10-10-10
*Super set with
Seated Row 5-5-5-5-5

Shrug 315lbs all sets
Row 180lbs all sets

Dumbbell Curls 15-13-11-9-7 (Each arm)
*Super set with
Weighted Pull-up 3-3-3-3-3

Curls 25-30-35-40-45
Pull-ups 45lbs all sets

Dumbbell Curls 5-5-5-5-5 (Each arm)
*Super set with
Weighted Pull-up 3-3-3-3-3

Curls 60lbs all sets
Pull-ups 45lbs all sets

Then...

15-12-9 Reps for time of:
Hang Power Dumbbell Cleans, 55lb DB's
Renagade Rows, 55lb DB's (Total reps)
Knees to Elbows

Jacob 6:03

This WOD was surprisingly tough and really taxed your grip. Got me sweating which was good.

Tuesday, August 17: Rest After A Lot of Work!

2010-08-18T19:45:00.000-07:00

Well, after a 24 hour shift at the station I had a 3 hour break yesterday an WOD'ed yesterday, worked 11AM-12AM in the ED and it was busy as usual, the went to bed by 1AM only to have to be back in the ED at 7AM-7PM. So as you can imagined I just passed out after work and slept the night away only to be back at the FD for another 24, but so is life... busy.

Monday, August 16: Daily Double

2010-08-15T21:26:00.001-07:00

Monday's are always the busiest day of the week, so let's get to it...

Warm Up:
Stretch

WOD #1
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups

Jacob 5:06 Rx'd

10 Minute Rest

WOD #2
5 Rounds for time of:
5 Clean and Jerks, 135lbs
10 CTB Pull-ups

Jacob 5:39 Rx'd

20 Minute Rest

WOD #3
Go to work in the ED for 12 hours on a Monday...

This is the one that I worry most about.

Sunday, August 15: The Rest Day Prestige

2010-08-15T21:14:00.000-07:00

Well after 4 in a row today was a good day to rest. Watched part of The Prestige today, what an amazing movie about the consuming nature behind obsession. I love this movie, truely a great film.

Saturday, August 14: Weighted Lunges and Weighted Pull-ups

2010-08-14T08:23:00.000-07:00

Ken and I were up to our usual in the Elgin Garage Gym. He went with the OPT site WOD and I did HQ's plus a little extra. It went well and I'm not in pain, so I guess I can't complain.

Warm Up:
Stretch

WOD
Weighted Lunges 75-50-35-25-20

Jacob 75-95-115-135-155

Weighted Pull-ups 1-1-1-1-1-1-1

Jacob 90-100-115-125-135-145(Failed)-145-150(PR Tie)

Tabata Abs
Atomic Sit-ups
Oblique V-ups
Toe Touches
Lying Leg Raises

WOD
Snatch 5-5-5-5-5

Kenny 95-115-135-140-145

Handstand Push-up Ladder 1-10

5 Sets of 30 Unbroken Double Unders

Kenny 9:06

Friday, August 13: Shoulders and 10-1 Tire/KBS

2010-08-13T10:35:00.000-07:00

Well today was fun and I absolutely love that tire. Amazing how it just gets heavier and heavier as the WOD goes on.

Warm Up
Stretch

WOD #1
10 Rounds for max reps of:
Seated Dumbell Press, 55lb DB's
Handstand Push-ups, 2" Parralettes
*Go untill failure from one movement to the next, then 2 minute rest between rounds.

Jacob
DBSP 10, HSPU 05
DBSP 10, HSPU 05
DBSP 08, HSPU 04
DBSP 07, HSPU 04
DBSP 08, HSPU 03
DBSP 06, HSPU 03
DBSP 06, HSPU 03
DBSP 04, HSPU 03
DBSP 04, HSPU 02
DBSP 01, HSPU 03

Total: DBSP 64, HSPU 35

WOD #2
10-1 alternating ladder for time of: (10-1, 9-2, 8-3...)
Tire Flip
Kettelbell Swings, 2 Pood

Jacob 8:33 Rx'd

Ashley and Rachael worked out the morning and here are a few pictures of Ashley doing Wall Balls.

I think she did...

WOD
3 Rounds of:
10 Wall Balls, 10lbs 10' Target
Max Jump Rope Singles
10 Kettelbell Swings, 20lbs
*Rest as nedded between rounds.

Way to go with that 10' target, most impressive!

Thursday, August 12: Chest and Tri's Old School.

2010-08-13T10:31:00.000-07:00

What a beautiful day at the fire station, hot but beautiful none the less.

WOD
Old School Chest and Tri's WOD

Wide Grip Flat Bench
Close Grip Bench Press
Cable Pull-downs
Seated Skull Crushers
Cable Flys
Dumbbell Kick Backs

My body is sore so I know it did the trick.

Wednesday, August 11: The Humid Double

2010-08-12T05:24:00.000-07:00

An OPT WOD today...

WOD #1
Tabata Pistols (Alternating legs every 20/10)
10 second rest
5 Minutes Max Sets 10 Unbroken CTB Pull-ups
10 second rest
75 Box Jumps, 36"

Kenny 87, 6 sets and 6:14

Jacob 57, 7 Sets and 7:04

Kenny is the pistol king!

WOD #2
3 Rounds for time of:
10 Floor to Overhead, 95lbs
200m 50m suttle run

Jacob 3:57

Kenny 3:59

Tuesday, August 10: 50-30-10, Burpee, Tire and Overhead!

2010-08-10T08:59:00.000-07:00

Once again I could get to a WOD at the fire department yesterday, so I got to give this a shot today. We'll I'm happy I finished, happy I'm not hurting and happy it's done. This was a killer workout and I'm going to try to get everyone to give it a go in the not too distant future.

On a lighter note today is the day of my big GRE exam, we'll see how that goes, but the beauty of it is that once I'm done, I can get back to WOD'ing and hitting it hard.

I'm so excited... and nervous!

Warm Up:
Stretch

7 Rounds of:
1 Clean and Jerk, (Increasing weight per round)
2 Tire Flips
3 Burpees
4 DHCTBPU (Dead Hang Chest to Bar Pull-ups)
*Rest as needed after each round

Jacob 115-135-155-175-195-205-225

Then...

WOD
For time:
50 Burpees
30 Tire Flips
10 Floor to Overhead, 185lbs

Jacob 11:11 Rx'd (Failed my last rep, otherwise would have beem 10:45'ish)

Way to go Ashley on finishing one heck of a 5 rounder... Not easy, but you did just fine and never gave up.

5 Rounds for time of:
500m Row
25 Tire Jump-ups
15 Med Ball Floor to Overhead, 20lbs

Ashley 30:21

Monday, August 9: Burpee, Tire and Overhead

2010-08-08T20:26:00.000-07:00

Well let's try this thing out.

Warm Up:
Stretch 5-10 Minutes

Clean and Jerk 1-1-1-1-1-1-1(80%1RM)

Tire Flip 3-3-3-3-3

Burpee 5-5-5

WOD
For time:
50 Burpees
30 Tire Flips
10 Ground to Overhead, 185lbs

This should be fun.

Sunday, August 8: Airdyne and Tire

2010-08-08T16:10:00.000-07:00

So thanks to Kenny the Elgin Garage Gym now has two more tools in the shed to help carve out your fittness goals... Say hello to the Airdyne and the tire.

Great job Ken... Just where do I part my car now?

Saturday, August 7: UFC 117 Silva Vs. Sonnen

2010-08-07T22:06:00.000-07:00

UFC 117: Silva Versus Sonnen

What an awesome fight!... Let's just hope for a rematch.

Friday, August 6: GENCON 2010

2010-08-06T14:26:00.000-07:00

Well we're off to Indianapolis for GENCON, Ben, Shane, myself and we're meeting up with Vince and his three son's Trevor, Drew and Luke. It should be fun and it's always nice to see old friends.

Vince, Trevor, Drew and Luke

The Mountain... A.K.A Shane Nowak

Thursday, August 5: Front Squat Thruster Bench Press Ring Dip Glute Ham Back Extension

2010-08-05T08:49:00.001-07:00

So this is what it looked like today... and man am I getting out of shape. I feel miserable doing this stuff.

Warm Up:
Stretching

Front Squat 3-3-3-3-3(90% 3RM)

Jacob 130-150-170-190-210

WOD 1
3 Attempts for max reps of:
Thruster, 155lbs
Rest 3 minutes between sets.

Jacob 10-10-9

WOD 2
AMRAP in 10 Minutes of:
10 Bench Press, 55lb Dumbbells
10 Ring Dips

Jacob 5 Rounds +7 Bench Press

WOD 3
75-50-25 reps for time of:
Glute Ham Sit-up
Back Extension

Jacob 13:47

Wednesday, August 4: Sunrise 5K

2010-08-04T05:05:00.001-07:00

I knew storms were on the horizon this morning so I decided to get up early for a nice hot and humid 5K. Watching the sun rise while running was beautiful.

Warm Up:
Stretch

WOD
For time:
5K Run

Jacob 20:31

Way off a PR pace, but I did stop to take some pictures and I think it was worth it. You be the judge.

Tuesday, August 3: "Maggie"

2010-08-04T04:59:00.000-07:00

Finally felt up to WOD'ing today, but quickly remebered why I hate it.

Warm Up:
Stretch

WOD
"Maggie"
For Time:
100 Double Unders
100 Sit-ups
100 Push-ups
100 Squats

Jacob 11:47

I like this WOD, but should have been faster. I gues that's deconditioning for you.

Monday, August 2: Ankle Pains

2010-08-04T04:54:00.000-07:00

Ankle is better but not enough to WOD... Still on the DL.

Sunday, August 1: Ankle Injury

2010-08-04T04:49:00.000-07:00

After rolling my ankle in the rain yesterday with HQ's WOD I'm taking it easy today.

Saturday, July 31: E.G.G. Packs Part II

2010-07-31T00:34:00.000-07:00

Alright gang the fix is in... and the fix is good! I measured out all the ingredients I throw in to make these oh so delicious Elgin Garage Gym Packs, better known as E.G.G. Packs and here's the nutritional content. If you're curious I could figure out the sodium content and all that other info, which I'll probably do in the future, but this is just a start.

In the picture above you can see all the contents laid out on the cutting board and you have the turkey jerky, almonds, walnuts, macadamia nuts, strawberries, kiwi, coconuts, whole cranberries and apples. It’s a good combo with a lot of flavor and no sauce like traditional Paleo Kits so you can eat these without having a wet nap handy.

Calories 307 (132g serving)
Total Fat 18g
Saturated Fat 2g
Total Carbohydrates 34g
Fiber 3g
Protein 35g

If I were to vacuum seal and package these I would be able to sell them and ship them for probably around 110.00 for 30, which is almost half the price of 25 large Paleo kits (186.00 with shipping).

So let me know what you think, we might just be on to something here.

Friday, July 30: E.G.G. Packs

2010-07-29T21:34:00.000-07:00

Goodbye Paleo Kits, hello E.G.G Packs

Elgin garage gym is now producing it's own urban athlete nutrition packs. Inside each E.G.G Pack you'll find only the finest of ingredients such as turkey jerky, raw almonds, macadamia nuts, walnuts, coconut, dried kiwi, apple, blueberries, cranberries and delisious strawberries. All conveniently package for stow and go consumption. Dirt cheep and damn good.

I'm still working with the portions, but once I have it right I'll post the nutrition info and cost of each pack. All I can say now is that they're real good and good for you too. I'm so psyched about them!

Thursday, July 29: PR PUSH JERK!

2010-07-29T09:07:00.000-07:00

Well not sure of what to do today I wanted to try and tie Kenny's 255lb Push Jerk... Mission accomplished! That is until he beats me again.

Warm Up:
Push Jerk 1-1-1

Jacob 155-185-215

WOD
Push Jerk 1-1-1-1-1-1-1

225-230-235-240-245-250-255(PR)

Wednesday, July 28: Rest Day

2010-07-29T08:56:00.000-07:00

At the Fire Department today and busy as usual in the summer heat. Rest Day by default.

Tuesday, July 27: Push Jerk then Roy

2010-07-26T20:06:00.000-07:00

Happy to finally get 30 non-kipping pull-ups. Now just got to get 35!!!

Warm Up:
Stretch

Push Jerk 1-1-1

Jacob 155-185-205

WOD
Push Jerk 1-1-1-1-1-1-1

then 225-230-235-240-245-250(PR)-255(Failed)

WOD #2
"Roy"

5 Rounds for time of:
15 Deadlifts, 225lbs
20 Box Jumps, 24"
25 Pull-ups

Jacob 16:16

Monday, July 26: Power Snatch and 15's

2010-07-26T07:48:00.000-07:00

Well trying to get into a steady rhythm has been hard lately, but today I was able to have the time to workout before going into the hospital.

Warm Up:
Stretch

Power Snatch 5-4-3-3-2-1-1-1
*After each set complete...
15 Glute Ham Sit-ups
15 Back Extensions

Jacob 95-115-135-145-155(PR)-160(Failed)-160(Failed)

WOD
For time:
15 Snatches, 135lbs
15 Handstand Push-ups, 2" Negative
15 L-Pull-ups
15 Handstand Push-ups, 2" Negative
15 Snatches, 135lbs

Jacob 13:36 Rx'd

It took me 5:30 minutes to get my last 15 snatches... Pathetic! Snatches are my Achilles heel, and squatting for that matter. Pretty big problems if you ask me.

Sunday, July 25: Heading Back Home

2010-07-26T07:44:00.000-07:00

After two 8 hour days of class time I'm heading back home. Joy another road trip... Going to take it easy when I get home, and maybe study a bit.

Saturday, July 24: Off to Champaign!

2010-07-26T07:41:00.000-07:00

Going to rest today because I'm hitting the road early (4:00AM) so I can be in Champaign Illinois for a 2 day trauma class. I'm really looking forward to the 3.5 hour drive down in this monsoon we're having today. Hopefully I make it there.

Friday, July 23: 5X5 OHS and 5X5 WPU

2010-07-23T17:53:00.000-07:00

Warm up:
Stretch

Weighted Pull-up 5-5-5

Jacob 45-55-65

Overhead Squat 5-5-5

Jacob 135-145-155

WOD
Weighted Pull-ups 5-5-5-5-5

Jacob 75-80-85-95-100(PR)

Overhead Squat 5-5-5-5-5

Jacob 165-175-185-195(PR)-200x4(PR)-200x3

Oh so close... Next time!

Thursday, July 22: Rest Day!

2010-07-23T17:43:00.000-07:00

HQ says rest day... Alright then.

Picture courtesy of explodingdog.com, check it out.

Wednesday, July 21: Fran and Ring Handstand Push-ups

2010-07-21T08:57:00.000-07:00

Well never say never. I decided to give the HQ WOD a try and managed to struggle my way through the ring HSPUs. I'm just happy I didn't scale it and didn't quit for that matter. Evan also powered out a 2:50 Fran while he was over. Not too bad for a days work.

Warm Up:
Stretch

Power Clean 5-4-3-2-1-1-1

Jacob 155-185-205-225(PR For a Double)-235-245(Failed)

WOD
7 Rounds for time:
3 Power Cleans, 205lbs
4 Ring Handstand Push-ups

Jacob 13:27 Rx'd

"Fran"
For time:
21-15-9 reps of:
Thruster, 95lbs
Pull-ups

Evan 2:50Rx'd

Tuesday, July 20: SP-1x5, PP-3x5, PJ-5x5

2010-07-20T08:12:00.000-07:00

Simple plan before work. Didn't feel strong, but I just kept at it.

Warm Up:
Stretch

WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Jacob
SP 115-135-155-165-175
PP 165-185-195-205-215(PR)
PJ 185-195-205-215-225x4(Damn it!)

Monday, July 19: Rest Day

2010-07-20T06:51:00.000-07:00

Well a rest day never hurt anybody, so why not? I had a chance to eat dinner and watch the sun set at the fire department. It sure as beautiful, even if the water tower partially blocked the view.

Sunday, July 18: Games WOD #2a/2b

2010-07-18T08:55:00.000-07:00

Warm Up:
Stretch

Rack Jerk 1-1-1-1-1-1-1

Not the most flattering of pictures, but 260lbs overhead is still cool.

Jacob 130-160-190-220-230-240-250-260(Almost, but failed...)

WOD #1

Part A:
For Time:
1200m Rum
63 Kettlebell Swings, 1.5 Pood
36 Pull-ups
800m Rum
42 Kettlebell Swings, 1.5 Pood
24 Pull-ups
400m Rum
21 Kettlebell Swings, 1.5 Pood
12 Pull-ups

*Within 90 Seconds of completion of the above WOD...

Part B:
Shoulder to Overhead, Max Weight Effort

Jacob 19:45/235lbs

Kenny 22:04/215lbs

Saturday, July 17: Snatch, Muscle-up, Snatch

2010-07-17T08:09:00.000-07:00

Well today I was going to do the Crossfit Games WOD just to see how I'd fair. Warmed up with snatched and muscle-ups and then did the WOD.

Way to go Ken for getting his first muscle-ups today!

Warm U:
Snatch 5-4-3-2-1-1-1

Jacob 75-95-115-135-145-155-165-175(Failed)

Felt good to hit 165lbs for a snatch, too bad I weighed in at 171. Still a bodyweight snatch eludes me.

WOD #1
For time:
9-7-5 reps of:
Muscle-up
Squat Snatch, 135lbs

Jacob 10:28 Rx'd (Failed on 5 snatches, ugh)

Friday, July 16: Deadlift 1-10-1-20-1-30

2010-07-16T19:43:00.000-07:00

Not quite where I was at today as far as the weight, but you get the idea how I felt.

Warm Up:
Stretch 10 minutes

Deadlift 1-1-1-1-1

Jacob 225-275-315-365-395

WOD #1
Deadlift 1-10-1-20-1-30

Jacob 405-315-405-275x15-390-225x27

Total 2015, kind of...

Thursday, July 15: 20-40-60...Ugh

2010-07-15T17:35:00.000-07:00

Well today I did a WOD that I knew I would get crushed doing, but if that's what it take then oh well. Kenny got the better of me on this one.

Warm Up:
Back Squat 5-5-5-5-5

Jacob 135-185-225-245-255

Kenny 135-185-225-275-305x3-325x2-335x1

WOD #1
For time:
20 Back Squats, 225lbs
40 Toes to Bar
60 Kettlebell Swings, 2 Pood

Jacob 10:36

Kenny 9:19

Wednesday, July 14: Welcome Back Fran!

2010-07-14T08:13:00.000-07:00

Well it's a tradition of sorts here at the Elgin Garage Gym that when you're gone from the gym for a while when you come back you have to do Fran. Well I lie, it's not tradition, but it is now. So following my own self imposed rule I decided to give Fran a go and remind myself why it is I hate crossfit. The truth is though, it didn't feel that bad and I had plenty of rest. Nice!

"Fran"
For time: 21-15-9 reps of:
Thruster, 95lbs
Pull-ups

Jacob 2:47 Rx'd and Unbroken!

I actually felt fine during the whole WOD.

Tuesday, July 13: Thomas Sowell's Dismantling America

2010-07-14T08:12:00.006-07:00

Pulitzer Prize-winning playwright David Mamet has called him "our greatest contemporary philosopher," an opinion that British historian Paul Johnson shares in his book "A History of the American People."

Besides his weekly newspaper column, Sowell has written 43 books — 10 in the last five years — two monographs, 87 articles in periodicals and books, and 33 book reviews....

Dr. Sowell has granted IBD permission to run one of the chapters of Applied Economics: Thinking Beyond Stage One — The Economics of Medical Care — in its entirety.

Check out Black Rednecks and White Liberals. An excellent read. Thomas Sowell does not talk down to his audience. He makes complex economic ideas seem like plain common sense. Which, when you remove the jargon, they generally are.

Monday, July 12: !!!, Strang Weather Isn't It?

2010-07-14T08:12:00.005-07:00

Artist: !!!, Album: Strang Weather Isn't It?

Featured Track: AM/FM

Sunday, July 11: PVT, Church With No Magic

2010-07-14T08:12:00.003-07:00

Artist: PVT, Album: Church With No Magic

Featured Track: Window