Friday, January 1: The New Year Triple, 2010!

Warm Up:
Front Squat 15-10-5

Jacob 135-165-185

WOD 1
Front Squat 3-3-3-3-3-3-3-3-3-3

Jacob 200-200-205-205-210-185-185-185-185-185

WOD 2
"Reggie"

5 Rounds for time of:
15 Overhead squats, 115lbs
10 Burpees
5 Deadlifts, 255lbs

Jacob 15:22 Rx'd

WOD 3
5 Attmepts at 500m Row for time, followed by max rep ring push-ups. Rest as needed between movements and attemtps.

Jacob 1:35/30, 1:38/30, 1:39/32, 1:43/35, 1:36/40

For the first four 500m interval I kept my strokes under 23 per minute with the damper at 10, then on the last one I went for short fast strokes 36 per minute and it work well in the begining, but then I fatigued horribly towards the end. So all and all it was a good learning experience.


How you should feel when you get it done.

Hello New Year, welcome old pain...

Thursday, December 31: Angie or Reggie

Choose and lose, Happy New Year everyone!

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Jacob 11:04 (PR)
PUl 2:57
PUs 3:11
SUp 2:31
SQu 2:25

Or

"Reggie"

5 Rounds for time of:
15 Overhead squats, 115lbs
10 Burpees
5 Deadlifts, 255lbs

Wednesday, December 30: Triple Threat On Rest!

The Warm Up...

Bench Press 15-10-5

Jacob 125-165-185

Kenny 125-165-185


WOD 1:

Bench Press 5-4-3-2-1-1-1

Jacob 205-215-225-235-245-255-265

Kenny 205-215-225-235-245-255-265


The Plan...

WOD 2:

"Lynn"

5 Rounds of max reps bodyweight bench press followed by max rep pull-ups.
*2 Minutes rest between sets, total number of reps as score.

Jacob (BW: 170lbs, Bench Press 175lbs)
BP 19 PU 55
BP 15 PU 40
BP 12 PU 35
BP 10 PU 31
BP 09 PU 32
Total: 258 (PR 259, Damn!)

Kenny (BW: 195lbs, Bench Press 175lbs)
BP 10 PU 19
BP 10 PU 12
BP 08 PU 14
BP 07 PU 15
BP 06 PU 09
Total: 110

Then...

WOD 3:

21-15-9 reps for time of:
Box Jump, 24"
Double Unders (3 to 1 for singles)
Kettlebell Swings, 2 Pood (1.5 Pood)
Hand Stand Push-ups (Dumbbell Push Jerk 35lbs)

Jacob 6:32 Rx'd

Kenny 8:34 (3 to 1, 1.5 Pood, Dumbbell Push Jerks)





The Pain...

Tuesday, December 29: 5K Row, That's Right!

5K row again! I'm happy to say that I really let it all hang out on this one, and all within the comfines of my own living room while watching a bad a$$ Nine Inch Nails live concert DVD. The perfect recipe for a PR.


Inside the casa is the place to be!


5K Row for time:

Jacob 18:44.4 (PR)
Damper 10
Avg. Strokes Per Min. 19
500m Split 1:51

Here's a closer look at the differences in rowing form.







Kenny

1000m Row 4:20
500m Row 1:48
500m Row 1:50
500m Row 1:43

From an uncorrected start to a solid finish, Ken only tfaster as time went on. So much for fatigue when your form is corrected, but everyone here still has a long way to go.

Nate

Push Jerk 1x7
95x3-105x3-112x2-125-130-135-140(PR)[BW]

1 Minute Ladders
Ring Push-ups: 11 rounds
GHSU: 19 rounds

Jacob

1 Minute Ladders
GHSU: 22 rounds, +22 GHSU (Hit the 23rd rep 1 second after the timer, damn!)

Monday, December 28: Snatch, But No Row!

I really wanted to row this morning but couldn't get around to it. Hopefully I'll get to it tomorrow and see if I can PR a 19:07 5K. Today however is a different story.

Snatch to Snatch Balance to Overhead Squat (One consecutive movement) 1-1-1-1-1-1-1

Jacob 115-135-140-145-150-155-160(Failed)-160

Maybe one day I'll be able to pull a bodyweight snatch... who knows...

Sunday, December 27: Press, WOD, Row!

Warm Up:
Shoulder Press 15-10-5

Jacob 95-115-135

Kenny 65-95-115


Woe

Shoulder Press 5-5-5-5-5

Push Press 3-3-3-3-3

Push Jerk 1-1-1-1-1

Jacob
SP 135-140-145-150-155
PL 185-195-200-205x2-205(PR)
PJ 185-205-215-225-235(PR)


Then...

5-4-3-2-1-2-3-4-5 reps for time of:
Push Jerk, 135lbs
Front Squat, 135lbs
Burpee Pull-up

Jacob 9:22 (155lbs)

Kenny 11:19 (115lbs)

Evan 12:50 Rx'd

Saturday, December 26: Back Squat 5-5-5-5-5 & Jackie

Coach says no rest today, it's Kenny's first crossfit WOD. I think a triple WOD day is in order so we don't look soft.


Warm Up:
Back Squat 15-10-5


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

Jacob 6:26 (PR)

Kenny 12:39


Muscle Snatch to Snatch Balance to Hang Squat Snatch 5-4-3-2-1


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

Friday, December 25: Bench Press 1-10-1-20-1-30

Well it's Christmas so don't forget to pig out and eat tons of bad food... I know I didn't

Merry Christmas Everyone!

Bench Press 1-10-1-20-1-30

Jacob(BW: 169)
270(PR)-205-260-180-260-155x27+3*(1330)

I don't think it helped when I stopped after my 20 set to eat Christmas dinner at the fire station, then tried to power out my 30's, but who knows for sure.

Thursday, December 24: Deadlifts 1-10-1-20-1-30

Deadlift plain and simple.

Deadlift 1-10-1-20-1-30

Jacob (BW: 169)
395-315-375-275-365-225(1950)

Wednesday, December 23: Front Squat 1-10-1-20-1-30

Lotsa hard work and squatting today. Nothing makes you feel like your stomach is about to fall out through the bottoms of your feet like 30 unbroken front squats!

Front Squats

1-10-1-20-1-30
Add your total weights and post the total.

Nate (BW: 145)
135-115-155-105-180-95 (785)

Jacob (BW: 165)
225-185-225-165-225-135 (1160)

Tuesday, December 22: To Rest or WOD Again?

Monday, December 21: Diane and 5 Rounds

I would rather have rain then snow, but it is winter.

"Diane"

21-15-9 reps of:
Deadlift, 225lbs
Handstand Push-ups

Jacob 3:21 (235lbs) PR
Shane 8:03 (185lbs & assisted HSPU)

5 minute rest then...

5 Rounds for time of:
20 CTB Pull-up
20 Ring Dips

Jacob 10:38 Rx'd

Just for kicks...

Max reps of:
Deadlift, 235lbs

Jacob 28

Sunday, December 20: Denver WOD #2

3 Rounds for time of:
10 Chest to bar Pull-ups
10 Front Squats, 165lbs
10 Burpee's

Jacob 5:58 Rx'd

Evan 8:41 Rx'd

Shane 7:50 (95lbs)

Saturday, December 19: 155lb Thruster Buster!

Today HQ wanted 135lbs, but that's not good enough after a rest day. So let's up it a bit and remember why we're already looking forward to the next rest day.

Five rounds for time of:
15 Thrusters, 135lbs
Run 400 meters

Jacob 19:51 (155lbs)

Game plan was 5 thrusters every 40 seconds and then 400's at a 1:45 pace (9mph) on the treadmil. Worked well!

Friday, December 18: Rest Day

It's beautiful out there... you just have to look. Rest and enjoy it.

Thursday, December 17: PU/HSPU/ROW/DL/BURPEE/ABS

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
1 Pull-ups
1 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Jacob 14:48 Rx'd (on parallettes)




Then...

5 Rounds for time of:
500m Row
5 Deadlifts, 275lbs
5 Burpees

Jacob 14:48 (1:41, 1:45, 1:52, 1:58, 1:53)

Cool Down...

Tabata Abs!

Felt surprisingly good despite not sleeping much, I went back to back on these two metcon's, resting less than 5 minutes between. Coincidently I got the exact same time on both. I thought that was a little amusing.

Wednesday, December 16: Front Squat, Clean and WOD

WOD's, WOD's and more WOD's... Got it!



21-15-9 reps for time of:
Wall Ball, 20lbs
Burpee

Jacob 3:16 Rx'd

Nate 5:24 Rx'd



Front Squat (butt to ankles, with pause) 3-3-3-3-3

Jacob 155-175-195-195-205

Nate 120-130-140-145-150



Clean 1-1-1-1-1-1-1

Jacob 135-155-175-185-195-205-215(A)

Nate 95-105-115-125-130-135-140(F)



For time:
100 Glute Ham Sit-ups (Consecutive reps)
100 Knees to Elbows (Consecutive reps)

Jacob 8:43 (82 GHSU unbroken!)

Nate 10:13

Tuesday, December 15: Back Squat 3-3-3-3-3

After realizing with the snatch and clean and jerk that weakness often lies in the absolute bottom of the squat, everyone agreed to make it a priority to drop to a full squat (butt to ankles), pause then stand for each rep. It's real humbling, but you know you’re working hard and building confidence in the depths of the squat.

Back Squat 3-3-3-3-3

Jacob 205-215-225-230x2-235x5

Evan 225-245-255-265-275

Shane 145-155-165-175-175


21-15-9
Wall balls
Burpees

Shane 7:52
Evan 4:11

Monday, December 14: Snatch

Snatch Grip Deadlift 3-3-3-3-3

Shane 135-145-155-165-175
Nate 135-145-155-165-175
Jacob 135-145-155-165-175

Overhead Squat to Snatch Balance 2-2-2-2-2

Shane 40-40-45-50-55
Nate 65-75-85-95
Jacob 95-115-135-155-165

Snatch 1-1-1-1-1

Shane 50-55(F)-55(F)
Nate 75-85-95-100(F)-100
Jacob 135-145-155-160-165(PR)


Well today I learned there is alot to be had on a good pull, but I absolutely have to work on this then the PR's will follow.

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 weighted sit-ups 25lbs

Shane: 4 rounds