Sunday, December 21st

WOD:
"Cindy"
Max rounds in 20 minutes of:
-5 Pull-ups
-10 Pushups
-15 Squats


Today was damn cold! The temperature gague in my car read -8F when I left for the gym at 8am. If that's not bad enough, the wind chills were nearing -40F! I don't know if going to workout when its that cold is dedication or just insanity! Probably mostly insanity!


Nate went for broke and did 23 rounds in 20 minutes. His last "Angie" was only 19 rounds back in November, so improvement has been made! Shane did 20 rounds, up from 19 the last time and Stacy did 16 rounds doing jumping pullups. Jacob was at the FD but he plans to do Angie tomorrow with the 40# weight vest. His last attempt was 12 rounds so we'll keep you updated on what his final score is!

Saturday, December 20th

Today was Shane and Stacy going all out! It was a little snowy and cold for the 800m sprints so they substituted 4 rounds of 800m rows and then went for 5 rounds of (3) 200# DL, (5) 2 pood KBS, (7) 2 pood KB high pull, and (10) 20# wall ball GHSU. Shane did it all in 12:38.

Nate did the 800m runs inside on the track at the Elgin Rec but it's hard to get a good time being slowed down by the non-crossfit dedicated on the track!

Friday, December 19th

WOD:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

It was a tough day to even make it down to train. Chicago got 12+ inches of snow and put a buzzkill on everyone's morning. Even though, Jacob still managed to PR today for the filthy fifty at 17:34. No word yet on Shane's time for the fifty yet but updates will come as times come in. Nate was snowed in with 12 inches on snow on his car and an un-plowed driveway. Today's WOD for him was the driveway shovel for time then a single exercise mind-fuck of 1000x lunges; stationary, walking, splint jumps, etc. with rest breaks as needed all the way to 1000.

Update: Shane and Stacy posted their times for the day. Shane did the whole fifty for a time of 36:29. Stacy did the abreviated "Filthy Twenty-Five" for 16:20. It was her first time doing the filthy (that sounded bad, but...) but put up a great time. Good going Stacy! Jenna got snowed in also but went for 15 rounds of 5 pushups, 10 situps and 15 squats in 20 minutes.

Laundry room for some. A place to destroy legs for others.

Thursday, Dec 18th

Rest Day

Update:
Jacob did a rest day workout, trying to make up for his inconsistency I hope! But he did a great little workout designed for some pain all in 24:26.
5 Rounds of:
-5 BW front Squats
-10 Strict ring dips
-5 Paralette HSPUs
-10 KBS @ 1.5 pood
-250m Row

Wednesday, Dec 17th

It's been much too long since I've updated and keep everyone informed on what's been going on at CF Szafranski! The winter months have made a big dent on our "operations" a bit. Running has been a lot tougher between freezing cold temperatures and lots of snow and ice. We have two new heaters that do a great job of keeping us from freezing our asses off every morning. The other new addition has been the squat rack which was added in hopes of maybe someday getting the squat program up and running...we'll see if that ever happens though.

We have two more regular members now, Stacy and Jenna, who now have entries onto the hallowed time boards. Lets hope they stay with us for as long as they can and join us in some killer workouts!

No word on what Jacob decided to do for the day and, honestly, I didn't even look at what Shane and Stacy did! But Jenna did 5 rounds of 500m rowing, 20 back extensions and 20 GHSU for a time of 36:27. For her very first crossfit workout I say she did great! Sub-four mins for all the row sets!

Nate did 8 rounds of 10 pull-ups, 15 ring dips and 25 pushups for 13:07. Next set was untimed of 6 reps of a complex of DL, bent-over row, hang clean, front squat, push press, and back squat at 95#. Last was working up to a 1RM for C&J at a total of 110#.

Its been awhile since picture updates were taken but here's some from sometime back. Goal for the new year 2009; CF Szafranski videos!

Wednesday, October 22nd

WOD:

Run 5k


Damn cold morning for a run. But we slogged through it for the downtown Elgin 5k! Sorry for the lack of pictures today. It's hard to run and take a good picture...

Jacob, a.k.a. The Skunk: 21:02

Nate, a.k.a. The Mongoose: 22:57

Shane, a.k.a. The Mountain: 32:18

Tuesday, October 21st

WOD:

10 Rounds for time of:
-12 Burpees
-12 Pullups

Again, one that looks easy but is more of a beast than first glance. Damn burpees...We added a twist for this one and tacked on a bonus 5 rounds that would give us a total of 180 of both burpees and pullups.

Jacob tackled the workout at 13:28, and made 21:09 with the bonus. Shane went for 21:42 on the rx'ed rounds and did 32:06 with the bonus. Nate did 17:42 for the workout but was dead to the world to try and do the bonus rounds...

Monday, October 20th

WOD:
Max rounds in 20 minutes of:
95# Thruster x 5
95# Hang Clean x 7
95# Sumo Deadlift High Pull x 10


At first glance, this one doesn't seem so bad but its much more evil than you could ever imagine. Shane went at Rx'ed for 4 full rounds and 3 thrusters. Nate drop the weight to 85# and got 7 rounds and 5 thrusters. Jacob eeked out 12 full rounds at 95#.

Preparations are underway for acquiring a squat cage for Crossfit Szafranski. In the coming weeks we're hoping to roll-out a 13 week squat routine and training program to work on squat form and total weight. More information to follow!

Sunday, October 19th

Rest Day

Saturday, Octber 18th

WOD:
"Filthy Fifty"
-50 Box Jumps
-50 Jumping Pullups
-50 KBS (1 pood)
-50 Walking Lunges
-50 KTE
-50 Push Press (45#)
-50 Back Extensions
-50 Wall Ball shots
-50 Burpees
-50 Double Unders


No one did the "official" work out of the day. Jacob, fresh off a two day rest, did Cindy for 28 rounds. That's two a round increase from his previous record. Good work Jacob! Shane rowed for max distance in 20 minutes for a total distance of 3,577m. Nate did "300" for a time of 20:57.

Friday, October 17th

WOD:

Cindy
As many rounds as possible in 20 mins of,
-5 Pullups
-10 Pushups
-15 Squats


Cold morning! Shane and Nate went head to head and both made 19 rounds in 20 minutes. Jacob took at rest day.

Thursday, October 16th

WOD:
Snatch 1x5


Nate borrowed one from Gym Jones today to do "The Vomit Comet."
3 Rounds for time:
-21 Thrusters
-15 KBS @ 1.5 pood
-12 PUs
-9 Burpees

For once the burpees were not that bad but the thrusters followed by the kettlebells were downright torture. Total time to finish was 12:34. Not a bad showing! Shane did the WOD of the day as Rx'ed followed by a few muscle-ups. No word yet on Jacob's WOD at the FD.