Thursday, February 19

Today no one did the HQ WOD. Honestly, I don't even know if anyone worked out at all, but what I do know is that two warriors did battle some time ago and some had seen the intense determination they both possessed during their plight. There was much talk about who was victorious, but even more talk about who was more overcome by the shear brutality of their battle. Here is the video of Shane and Nate's epic WOD. Truly awesome stuff... way to go guys.

Enjoy

Wednesday, February 18

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Crossfit Szafranski officially endorses V-MAX weight vest as its prefer vender of weighted vests.

Jacob 21 rounds (PR)...Rounds 1-16 done with a 40lb V-MAX vest

Shane 16 rounds Rx'd

Tuesday, February 17

Today I realized that my nagging pains and aches are more than that and are truly are an injury. All I can say is that the throbbing, pulsating, gnawing pain in my lower legs has brought me to the realization that I have to take some time off and switch it up a bit. No more running, jumping or heavy weight bearing exercises that jar my legs. So with that being said here is my last main site WOD as Rx’d for the next two weeks…. Unless of course it doesn’t involve any of the above mentioned things.

Warm Up Progression:
70%-80%-90%-100%-105% (Based on 1RM of Squat Clean)

3 Dead Lifts-3 Barbell Calf Raises-3 Shoulder Shrugs-3 Hang Power Cleans-3 Front Squats
*Try not to let go of the bar while doing the progression.

Jacob 140-160-180-200-210(Failed on the Hang Power Cleans)

Squat Cleans 1-1-1-1-1

Jacob 140-160-180-200-210(F)-210(PR)

P.S. Shane and Alex did this progression also but I can't remember what their loads were,sorry guys.

Monday, February 16

The worlds waiting for you out there, so get your game face on and do it!

Enjoy your rest day for tomorrow we all may perish.

Sunday, February 15

No witty repartee today folks, just the WOD.

3 rounds for time of:
Row 500 meters
21 BurpeesRun
400 meters

Jacob 15:07 Rx'd... 16 degrees outside for the runs

Shane 25:50 rx'd... 18 degrees outside for the runs

Saturday, February 14

Are you working hard? Do you look like this during your WOD? Chances are no, and probably not. Shane "Mountain" Nowak is, and this is his "Oh!" face. And I mean "Oh S$&@" face. The face of determination looks alot like this, enjoy.

7 Rounds for time of...
10 SDHP (95lbs)
10 Ring Dips

Nate: 14:20 Rx'd
Shane 15:15 Rx'd
Jacob 4:52 Rx'd

And if you still haven't got an idea of what working hard looks like you should look something like this while finishing and/or when finished with a WOD.

5 rounds of 500 meter rowing sprints (when one person finishes the other person starts.)

Jacob 1:31 1:41 1:38 1:36 1:33

Shane 2:05 2:22 2:18 2:12 2:14

Friday, February 13

Fran.... It always brings a shutter to my spine.

Every time this WOD comes up expectations of greatness come to mind and you feel like you can crush your last PR and move foward with your training. To keep improving and motivating yourself to continue to train hard. Sometimes it's not so rewarding, and you're stifled by the set backs of a lack luster time and a greater feeling of misery when you're done with the WOD, more so then ever before. This had been the case as of lately with Fran and I, but not today. Today was the reward. Today was a good day.

Fran

Three rounds of 21-15-9 reps of...
95lb Thruster
Pull-ups

Jacob 3:15

Shane 14:07 Rx'd

Nate 11:50 (85lbs)

Thursday, February 12

Even babies enjoy the WOD of the day, right Hudson?

Enjoy your rest for I will be doing my taxes, bye.

Wednesday, February 11

Strength in numbers today, Shane, Evan, Nate, Alex, Hudson myself and even Rick stopped by...to borrow something, but it counts. Everyone hit their WOD hard today and it's always awesome to see everyone and have some moving bodies next to you to help hustle it up when your turn comes. This particular WOD is a brutal one that, as before, can exploint your weakness, but everyone did amazingly well. Shane pulled a sub thirty on his first time out, and so did Alex. Both Evan and myself were hot on eachothers heels finishing just 20 seconds apart while Hudson was happy as a clam, as you'll see in his video tomorrow.

If "community through fitness" is the slogan for Crossfit, today was that day. The doors were open at Crossfit Szafranski, there were close friends working out in the garage, Nate hit up a crushing WOD in the hallway of my house and we all had some food afterwards. Good times, good people, good work.

Until next time...

45 Double Unders (135 singles)
45 Squat Cleans (95lb/135lbs)
45 Ring Dips
45 Double unders (95lb/135lb)
For time...

Evan 12:15 Rx'd

Jacob 12:32 Rx'd

Shane 29:10 (95lbs/singles)

Alex 27:58 (95lbs/singles)

Nate: 3 Rounds of: 250m Row, 10 Bodyweight Deadlifts, 25 Box Jumps (24")...11:34 Rx'd

Tuesday, February 10

Deadlifts, enough said...

Jacob 135x15 225x10 305x2 315x2 325x2 335x2 345 355 365 375(F)

Shane 130x10 180x5 210x3 230 250 270 280(PR)

Stacey 60x5 80x5 90x5 100x5 100x5 110x2 120x2 130(PR)

Cool Down: 225lb Deadlift 30 reps for time
Jacob 1:15

Monday, February 9

Nate said 25 rounds of Cindy or he'll die trying, and he almost did them both by the looks of this video. Way to go Nate on the all that hard work this morning and sorry to hear your low on the list for a lung transplant after all that pain you inflicted upon yourself.

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Nate 19 Rounds in 15 minutes

Jacob 19 Rounds (+40lb vest) PR

Shane did 4 rounds of 250 meter rows, 21 SDHP's (95lbs) and 15 pull-ups in 20 minutes.

Sunday, Feburary 8

Did an old school bi's and tri's workout at the FD this morning and boy are my arms killing me. My new kick is doing weight lifthing sets immediatly followed by a related crossfit movement to the point of complete muscle fatigue.

Example, do a 3x10 set of heavy hammer curls and as soon as you finish each set do 5 deadhang pull-ups chest to bar, your arms will be screaming at the end, and you will get used to doing difficult crossfit movements while being exhausted. It seemed to be a nice way to mix up old and boring weight lifting routines.

With that in mind enjoy your rest day.

Saturday, February 7

Words are priceless and today was one of those days where my honesty coined a new crossfit term, or should I say legend. I simply got out of bed walked into my garage and started up the WOD of the day only to feel the warm presents of a soon to be crossfit great, Dookie the Clown. Yep, I can honestly say I feared for my shorts during the WOD and wasn’t afraid to post it, and by the looks of it others could sympathize.

Male/27yrs/6'0'/171lbs
Warm Up:Got out of bed...
Complete as many rounds in 20 minutes as you can of:Row 250 metersSumo deadlift highpull 95 pounds, 21 repsPull-ups 15 reps
6 rounds Rx'd
Thought Pookie's half brother Dookie was going to pay me a visit on the last round.
Comment #70 - Posted by: JacobSZ at February 7, 2009 4:54 AM

6 rds
Comment #71 - Posted by: OPT at February 7, 2009 5:08 AM

Bwt: 141
As Rx'd
6 rounds + 1 Row
JacobSZ, that is funny! I like your warm up and no fun to have "dookie" knocking on the door during your workout :)
Comment #96 - Posted by: Speal at February 7, 2009 7:52 AM

#70 JacobSZFeeling as though you're going to meet "Dookie" is never a good thing during a WOD, especially when doing SDHP lol. Guess it at least forces you to keep your core tight though right?
Comment #116 - Posted by: Eric Gohl 22/5'10/159 at February 7, 2009 9:26 AM

None the less the shorts stayed clean and I felt I hit the WOD hard, good enough.

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Jacob 6 Rounds Rx'd

Friday, February 6

Today was a little rushed. No cool videos, no big draws, just a quick WOD and off to work. I put a little spin on this one and rested exactly 1 minute between sets. This realy got me fatigued quick and my legs are still throbbing from last night. The board says it all, no lies, just progress.

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Jacob

SP 95x5 140-150-160-170-175(F)
PP 160-170-180-190-200
PJ 180-190-200-205-210x2

Thursday, February 5

Often has it that the most enjoyable workouts are the one's shared with friends, and today was one of those days. Alex, Nate, Shane, Stacey and myself all had the chance to get together and hit it hard starting off with weighted pull-ups and deadlifts while Shane hit up the HQ WOD. After seeing Shane's face upon completing the WOD I knew I would have to rest up and give it a go after I got off work at the hospital. Let me tell you it was bad and I'm sure Ashley could back me up on this one, she was maning the timer when I had my chance at a whole lot of 2 pood swings and glute ham sit-ups. After all the moaning and groaning was done I felt pretty good with my time, but not as good as it was to see everybody at Elgin's crossfit HQ this morning. Good work from good people, so here's the beef.

Weighted Pull-ups 5-5-5-3-3-3-1-1-1

Alternating sets with

Deadlifts 10-10-10-5-5-5-3-3-3

Jacob 35x15-55-75-90x3x2-95-105-110-115-125(PR)-125(PR)
Alex 35x5-35-35-40-40-50-55-57.5-55
Stacey (Assisted Pull-ups) 5-5-5-3-3-3-1-1-1
Nate.....? Whatever Nate did?



Jacob 225x15-245-265-290-310-340-355-360-365
Alex 135-155-155-180-200-200-220-220
Stacey (Med ball cleans, 20lbs) 10-10-10-5-5-5-1-1-1
Nate.....? Whatever Nate did?



5 rounds for time of
25 KBS (2 pood)
25 GHSU
25 Back Extensions
25 KTE

Shane 38:24 Rx'd
Jacob 20:42 Rx'd

Wednesday, February 4

Rest day WOD's are interesting becuase you never know who's going to show and up and what, if anything, they're going to do. Today Shane proved that it's never too cold to go for a run, or a couple of runs for that matter. Shane, despite the 1 degree temperature outside (-18 wind-chill) took on "Kelly" and worked incredibly hard at trying not to go into respiratory arrest as soon as his lungs hit the air outside. Nate did some deadlifts and shoulder press sets and Stacey hit up the C2 for a row. I watched and recorded Shane's heroic effort and laughed alot while doing it, but it was a rest day for me.

Kelly
5 rounds for time of...
400 meter run
30 Box jumps (24")
30 Wall ball (20lb)

Shane 45:38



Tomorrow will be the continuation of weighted pull-ups and whatever the HQ WOD throws at us.

Tuesday, February 3

Overhead strength is key with many lifts, but with overhead squats it's an absolute must. Shoulders tight and in a fixed position steadying the weight, mid section flexed ready to suport your torso and balance your decent, now squat. Wish it were that easy, but it's not. So we subed the HQ WOD which was back squats with it's tougher big brother lift the overhead squat.

Overhead Squat 5-5-5-5-5
15 med ball GHSU toss (20lb ball) after each set

Shane 40-50-55-60-70-75f




Nate 65-75-85-95-105-95x2




Jacob 95x25 135-155-165-175-185x4

Monday, February 2

The subtle movements in crosfit make or break a workout, sub 2 minute Fran vs. a 3 minute Fran with full ROM and so on. Muscle-ups are no different and up until today I thought my PR of 4:09 on this WOD spoke for itself, but with a turn out on each rep this old crossfit classic took on a new shape, and time for that matter. Thank Evan for feeping me honest on this one.

30 Muscle-ups for time:

P.S. if your counting the Muscle-ups both Evan and I did between 32-34, I really didn't keep track, but the after watching the wideo the time for 30 was...

Evan Sub 6 minuntes Rx'd
Jacob Sub 6 minutes Rx'd (also responsible for the stupid video effects, sorry)

Cool Down:
Bench Press 10-5-5-5-5
Jacob 135-185-205-215-225*(assist on last rep)
Evan 135-185-205-225-245

15, 185lb Squat Clean and Jerks for time:

Evan 6 minutes

Sunday, February 1

It's offical CrossfitSzafranski will be sending 2 athletes to the 2009 Crossfit Regional Qualifiers in Denver Colorado. Both Evan Von Qualen and Jacob Szafranski will be representing Elgin's best crossfit garage gym and will give it their all up untill the qualifier and certainly there after. Hope they both do well and best of luck to them.

Evan and Jacob had a chance to hit the WOD together at River West Fitness along with Crossfit Master Tim (TOZ) Ozanne and when this happens you can always count on three things; good times, blazing fast WOD's and Tim giving you a line of bull#$*& about how "it's a differnet movement" and how "you can do it"... But then again he is always right.

Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Thrusters, 45 pound bar

Evan 26:24
Jacob 25:56

Here's a picture of Shane "The Mountain" Nowak working on his muscle up face.



Jacob's warm up:
Deadlift Shrug 10-5-5-5-5
176-196-216-236-256
Back Squat 10-5-5-5-5
176-196-216-216-236
Over Head Squat 3-3-3-3-3
176x2-176-176-176-176

Saturday, January 31

Rest Day

So basically do whatever you want and have fun.

Friday, January 30

God bless Illinois weather and its beautiful 5 degree mornings (feels like -7). Jacob and Shane, not so much Stacey, were determined to do Nicole despite the elements and join the crossfit polar bear club. Running outside in this kind of weather is miserable and another dimension of the cold is the heat upon entering into the 70+ degree garage after your sub-zero run. Lungs burning from the cold plus body on fire from the heat, equal one memorable WOD and a pretty cool video...Enjoy.

Nicole
Complet as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of rounds and Pull-ups

Shane 6 rounds and 93 Pull-ups
Jacob 8 rounds and 184 Pull-ups
Stacey 1 round of looking good and taking it easy

Thursday, January 29

The theme for the day was mental toughness at all times. Whether you're with your friends, by yourself or at some gym, a PR is a PR. Elizabeth was the HQ WOD and I was hard pressed to find the needed motivation to get excited about the WOD. It's one thing to tell yourself that "this time" is going to better, faster and more focused then the last, but actually doing it is a whole other matter, especially when it comes to a WOD that calls out your weaknesses. So I decided to let the chips fall where they may and went after the WOD with the needed intensity to tell myself at the end that I did my best and improved. All alone, in the garage, a PR is a PR.

Shane hit this one up later in the evening. As for Nate....who knows?

Warm Up:
Shoulder Press 15-15-10-10-5-5-3-3-1-1
Each set followed by 10 Over Head Squats (Tech bar only) and 10 Floor Handsprings

Jacob: 95-95-115-115-145-145-155-155-165-165
Shane: 40-40-50-50-55-55-60-60-70-70

10 Minute Rest followed by

Elizabeth
21-15-9
Clean 135 pounds
Ring dips

Jacob 8:39 Rx'd (PR)
Shane 16:56 (95lbs)