Tuesday, March 31

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Jacob 7:26 Rx'd

Nate 9:35 (20lb Vest)

Shane 9:09

Monday, March 30

Nicole

AMRAP in 20 Minutes

Run 400 meters
Max rep pull-ups

Shane 6 runs, 5 sets of pull-ups 100 total PR (93)

Jacob 25-25-25-25-25-24-23-20

8 Rounds and 192 Pull-ups (PR)

Gamed this one a bit trying to get a PR. Set the treadmil to 9mph, 400's were 1:41 each time and then I just tried to hit 25 on the pull-ups each time and then rested until my watch hit 2:30.

Sunday, March 29

Warm Up:
15 Reps of 155lb Squat Clean and Jerk for time

Jacob 2:31

Then...

***FIGHT GONE BAD***

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Many times you know a WOD is going to be tough. It's going to drain you, it's going to tax you and you're probalby not going to standing at the end of it. FGB is on of those WOD's, a lot of Crossfit WOD's are those WOD's. Determination however, was the key today. We were snowed in, cold, wet and determined, each and everyone of us. Not quite sure about what though. No one was spouting a PR before the first wall ball was done, but Nate, Shane and myself all looked up our last performance on FGB and we were determined. We we determined to give it our best shot and throw everything we had behind our respective performances of the WOD. It paid off, for every body. Well done guys, well done.

FGB
Nate 259...(237)
Shane 183...(173)
Jacob 406...(401)

Now on a lighter note if anyone can correctly match all the comments that were said during the coarse of FGB with the person who said it... well I don't know, but you'll have a better idea of how things went.

Ansewrs are: (Can be multiple answers)
A.) Nate
B.) Jacob
C.) Shane

1."All this diarrhea is rediculous."

2."Do I look bad? Yeah.... I feel bad too." (A two for one)

3."Get me off this damn thing!"

4."I think I'm gonna die."

Saturday, March 28

Rest day, I don't need a rest day... Well maybe I do?

Jake had to work late at the fire department and then head straight to the vipers den (emergency room). That is why I'm posting, Shane. As with many rest days you still want to do something. So, without anyone there to guide me I made up my own workout. It ended up being a good one.

AMRAP in 20 Minutes

3 Back squat (130lbs)
5 KBS (2 Pood)
7 Push Press (75lbs)

Shane 11 rounds

And Jacob says, hey Nowak get back to work. You know we do 30 minute AMRAP WOD's at Crossfitszafranski, so step it up. Just kidding Shane, the last thing I want to see after 36 straight hours of working is you corpse on the floor of my garage when I get home. Anyways I did my favorite 25 minutes of power WOD at the FD before roll call.... You guessed it... Tabata Abs!

Leg Raise Crunch
Lying leg Raises
Oblique Pull-down Crunches
Seated Machine Crunch
Oblique V-ups

Didn't count the reps though.


And Nate2k replies, both of you got nothing on me! Come try and hang for the WOD at the casa-de-Nate and see what happens...Just make sure to register who your next of kin are when you come through the door. I did a quick evening workout before I crashed. No tabata abs like JacobSZ but enough walking lunges to make me wish I had!

3x6 Turkish Get-ups (3 sets each arm; 6 sets total)
30 Manmakers for time; 14:22

Then:
12-15-9
Shoulder Press
Front Barbell Raise
Lateral DB Raise
Hang Cleans
Reverse Grip Curls

Walking Lunges w/ 35#DB 45-45-45

Friday, March 27

10 Rounds for time of:
10 Pull-ups
10 Ring Dips

Jacob 5:52 Rx'd

Shane 13:50 Rx'd

Sorry for the delay, but I had some problems with my music editor.

Thursday, March 26

Today was a day to run, but to be honest I was do for rest day after skipping the last one and working out instead at the FD. So this is a karma day, where hard work one day fetches you a little rest on another.

HQ says
800m Run x4, rest as needed in between runs.

I’ll make this one up tomorrow.

Wednesday, March 25

Jacob: Front squats suck!
Evan: Yeah they're tough but you just gotta keep at it and it’ll get better each time.
Jacob: Yeah you’re probably right but I still hate doing them.
Tim: Yeah Jake you just gotta squat. That’s the only way you’re going to get better at this stuff. It all adds up.
Jacob: Whatever let’s just work out.

Question 1: Who has the wrong attitude here?
Question 2: Who has the worst front squat?
Answer… I think we all know on this one. The lifts don’t lie.

Front Squat 3-3-3-3-3
Evan: 135-155-185-225-250
Tim: 135-155-190-199-175
Jacob: 135-155-179-199(PR) Didn’t finish last set.

Attitude often precedes performance and my attitude definitely has hindered my lifts. So don’t make the mistake of viewing you WOD as opportunities to exploit weakness, but rather as an opportunity to improve. Whatever it takes stay positive, and good things usually follow. Well, with a little hard work that is. Now when I’m down I think of my spirit animal and his name is Little Bear and he looks a lot like this.



3 Rounds for time of:
7 Deadlifts 135lbs
7 Hang Squat Cleans 135lbs
7 Push Jerks
400m Run

Jacob: 8:20?
Evan: 8:30?

Not quite the time we were shooting for but not bad for a post lift WOD and it was a breezy 37 degrees on the streets this afternoon, but oh well.

Next time!

Shane

Front Squats

10-8-6-4-2

90-110-130-140-150

Tuesday, March 24

Everybody today is a rest day...and I think Shane already has a head start.

Monday, March 23

Okay I know that everyone thinks ripped up hands are cool and all, even a Crossfit rite of passage if you will, but let’s be serious, they suck. Who wants their hands to be mangled, bloodied and weeping puss all day long only to be left with the weeks of delayed healing, because you just got to hit up the HQ WOD that wants 150 pull-ups… for time? I was stupid, and despite the 100+ dollars in supplies to protect my hands that were right at arm’s length, I decided to do a pull-up set without taping my hands and now this is what I got.



With that being said Karen was the punishment today. You can be a fool with bloody hands and think you’re taking it to the extreme, or you can take an already merciless WOD and add some more misery to it and now you have extreme. So today Shane agreed to be the test subject for Ugly Karen.

Ugly Karen
150 Wall Ball Shots (20lb Ball)
For time.

*Every time the ball touches the floor do 5 Push-ups.

Shane 22:02 70 Push-ups
Jacob 6:35 Rx'd 0 Push-ups
Nate 12:24 25 Push-ups

Sunday, March 22

Of course when you do a rest day WOD it’s bound to come up immediately thereafter, and today was no exception with Lynn. Since there was no way I was going through that again both Shane and myself did a variation involving hang power cleans and back extension, which actually turned out to be a great combination of movements. Evan and Nate powered through Lynn as Little Bear, Carrie, Hudson and the rest of the Crossfit Szafranski gang watched on. Here’s what it looked like.

Lynn
5 Rounds of…
Max BW Bench Press
Max Pull-ups

Evan (All Pull-ups Chest to Bar)
BP 17 PU 15
BP 14 PU 20
BP 13 PU 21
BP 13 PU 17
BP 14 PU 23
BP 71 PU 96
Total: 167

Nate (95lbs Bench)
BP 15 PU 26
BP 10 PU 17
BP 10 PU 20
BP 8 PU 18
BP 8 PU 20
BP 51 PU 100
Total: 151

Lynnder
5 Rounds of…
Max BW Hang Power Cleans
Max GH Back Extensions

Jacob
PC 11 BE 35
PC 10 BE 40
PC 10 BE 40
PC 10 BE 40
PC 11 BE 55
PC 52 BE 210
Total: 262

Shane (95lb Hang Power Clean)
PC 11 BE 40
PC 11 BE 35
PC 11 BE 35
PC 10 BE 35
PC 10 BE 35
PC 53 BE 180
Total: 233

Saturday, March 21

Deadlifts and running, hope everyone’s legs and back can hold up. Smoke em if you got em, see ya.

HQ says…

21 reps 225lb Deadlift
800 meter Run
15 reps 225lb Deadlift
800 meter Run
9 reps 225lb Deadlift
800 meter Run

For time!

Jacob 12:11 Rx'd

Shane 36:47 Rx'd!

Friday, March 20

Today is a rest day... and boy do we need it.

Thursday, March 19

Today was another day with a heap ton of pull-ups and might I just add that this brings me to a 4 day total of 400+ pull-ups, consisting of weighted, dead hang and kipping pull-ups. I’m not complaining, I’m just saying. The beauty of the WOD however was that it was shared with friends, Aimee decided to come on over and hit up “Murph” with Shane, and might I add this was her first WOD and both her and Shane are troopers in the truest sense especially with a long grueling WOD like ‘Murph”. Asking somebody to subject themselves to 40+ minutes of pain is a lot, but not a lot for these two. Way to go Aimee and Shane, inspiring. Nate also was there and hit up a long descending ladder of KTBS, Burpees, Push-ups, Wall Balls, and Pull-ups, nothing like 275 reps for time to get your blood pumping, now leaving last Evan and myself who followed HQ and did yes, more pull-ups. It was a lot of people doing a lot of work in a little space, but most of all it was a lot of fun too. We all decided to close with a Crossfit Szafranski favorite and do none other than….Yes, tabata sit-ups 5 rounds.

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
For time, preferably with a 20lb vest.

Shane: 55 Minutes Rx’d
Aimee: 45 Minutes



10-9-8-7-6-5-4-3-2-1
KTBS 1.5 Pood
Wall Ball 20lb
Pull-ups
Push –ups
Burpees

Nate: 19:35



10 Rounds of
3 weighted Pull-ups 45lbs
5 Dead Hand Pull-ups
7 Kipping Pull-ups
Track you set and time.

Evan: 23:30 21 Sets
Jacob: 21:30 12 Sets



Tabata Abs 5 Rounds
Toe touches
KTE
Oblique V-ups
Ceiling Grabs
GHSU

Nate: 428
Shane: 383
Aimee: 363
Jacob: 511
Evan: 433

Wednesday, March 18

WOD

Split Jerk
1-1-1-1-1-1-1

Shane
60-70-80-90-100-105-110F-110

Jacob

165-185-205-210-215-225-225(F)

Murph

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

*All with a 20lb vest, partition reps as needed.

Jacob 30:45 PR

And the diarrhea hasn't stopped since finishing the WOD.

Tuesday, March 17

Today was supposed to be a Murph day, but I feel like this picture would lead you to believe after my night shift in the ER.

Hopefully tomorrow I'll hit up Murph and whatever that days WOD is also.

Monday, March 16

Today was supposed to be easy, today was supposed to be a rest day, but we did anything but rest. Fresh off of 2 hours of sleep at the fire station Shane and I wanted to get on a good old fashion restday WOD and hit up Lynn. I was curious to see how things would go considering I felt exhausted already, but mentally I was excited. This time around not only was I upping my bench from 170lbs to 175lbs, but Shane and I agreed to go straight from the bench to pull-ups with no more then 30 seconds of rest, if even that. We decided we would rest while the other was completing their respective round of Lynn.

So the fix is in and here are the results!!!

Lynn:
5 Rounds of...
Body weight Bench press, max reps
Pull-ups, max reps

Post reps for your score

Shane (95lb Bench)
BP 10 PU 36
BP 10 PU 34
BP 10 PU 30
BP 8 PU 26
BP 8 PU 26
Total 198

Jacob (175lb Bench)
BP 20 PU 45
BP 18 PU 40
BP 16 PU 34
BP 14 PU 30
BP 12 PU 30
Total 259

Sunday, March 15

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Jacob 7:03 Rx'd

This is probably the most I underestimated a crossfit WOD in ages. It sounded short and sweet and all things doable in there own right , but together like this, it was a destroyer. Everyone agrees J.T. sucks. Later on in the day I did some extra leg work at the fire station just to make sure I got my days worth of abuse.

PM Leg Sets:

30x95lb Walking lunges

24x115lb Walking lunges

18x135lb Walking lunges

12x155lb Walking lunges

10x155lbx3 Back Squat

15-12-9-6 Seated leg extensions

20-15-10-5 Single burnout set starting at 80% 15 rep set

15-12-9-6 Lying leg curls

20-15-10-5 Single burnout set at 80% 15 rep set

Saturday, March 14

Watching the HQ demo of the WOD was inspiring. Yep, it’s a bad workout that will mess you up and 2 of the 3 guys opted not even to do it Rx’d and used their legs on the rope climb assents. Dave Castro is a beast and I knew this already from his weighted pull-up demo’s. Dave has an iron grip and is a crossfit zealot so I wasn't surprised to see him forgo time and push for a harder WOD. So why not follow his footsteps and do the same? The one objection I did have is how to sub rope assents. Some say 1 towel pull-up for every foot of a rope climb, calling for 45 towel pull-ups a round, but when you watch the video you see everyone jump and climb the rope. Leaving only about 7 feet of distance to cover I think this was a little much, but subs are supposed to be harder. So without a rope I came up with this to up the ante a bit and forgo time and once again push for a harder WOD.

HQ says
5 Rounds for time of:
155lb Hang Clean, 9 reps
3 Rope assents, 15 feet no hands

Nate and Shane did…
5 Rounds for time of:
95lb Hang Clean, 9 reps
21 Towel Pull-ups

Jacob did…
5 Rounds for time of:
155lb Hang Clean and Jerk, 9 reps
21 Towel Pull-ups

The times were as follows
Shane 19:06
Nate 21:06
Jacob 23:08

All and all a good days work.

Friday, March 13

Back Squats? Yep this is what we were supposed to do, but this is what we did instead.

Jacob and Shane: Deadlifts and Burpee ( 5 Rounds of 5 Deadlifts and 10 Burpees)

Stacey: Shooting the breeze

Nate: Back Squat 3-3-3-3-3

Everybody: Tabata Abs, oh yeah it's gonna hurt!!!!

Here's a quick run down of the results...

Jacob won, Shane's a winner, Stacey is a beast, Nate PR'd and the abs lost, big time.

Thursday, March 12

Well today is a good day to rest, but why rest when you can work? Do what you want today everyone because HQ say WOD free day and I got to go to the FD and see what the town has in store for me.

Rest today, tomorrow who knows.

I think Tim will still be ringing his shirt out from last week. Yes that's all hard work and sweat you see here.

Wednesday, March 11

Time is always of the essence and within that time is where you make or break a work out. Fitness is an active process and requires a great deal of commitment and mental fortitude, Crossfit has those very same requisites, but to a far more intense degree. People laugh at the idea of a 30 minute workout, a 20 minute workout and especially the idea of 5 minute workout that can deliver any real benefit or result. It’s true though, you can physically exert yourself to the point of complete muscle fatigue and exhaustion in just a matter of moments. That is if you push yourself to that point. That’s where in the realm of fitness you’ll find Crossfit. Intense, demanding, varied and above all else what you make of it. Go hard, go fast and don’t stop and you’ll do just fine.

Complete as many rounds as you can in thirty minutes of:

5 Pull-ups

5 Ring Dips

15 Sit-ups

Jacob 36 Rounds +5 Pull-ups Rx'd

Shane 23 Rounds Rx'd

Nate 26 Rounds Rx'd

Chest and Tri's toast!

Tuesday, March 10

Crossfit Total (5)
Back squat, 5 reps
Shoulder Press, 5 reps
Deadlift, 5 reps

Jacob
BS 225
SP 165
DL 365

Nate (Singles)

BS 175

SP 95

DL 270

Wish I could say more but I got to go to work.

Monday, March 9

Are there "Masters of Crossfit"?

Well in the sense of mastering the WOD's and perfecting them all, probably not, but in the sense of lifting weights purely by thought alone like a Jedi warrior, then yes. Crossfit Jedi Master TOZ has reached a pinnacle of training where when tired he simply moves the weights with his mind. Pretty cool, yes, kind of scary though.

Today's WOD from the top...

AMRAP in 20 minutes of:

5 HSPU

10 L-pull-ups

15 Lunge Steps.

Jacob 14 Rounds +5 HSPU and 5 L Pull-ups

Sunday, March 8

The day after a WOD is an interesting thing. Sometimes you feel wrecked after a crushing WOD that leaves your bones and body aching, reminding you of just how hard you had to push yourself in order to get it done. Other times you feel pretty good, and you can’t help but feel as if you got off lucky, or that you just didn’t push hard enough. Well with that whole “How do I feel today?” question bouncing around in my head 2 days after doing Jackie in the morning before I went to the fire department, followed by 125 reps of 135lb front squats in 28 minutes along with other leg exercises, only to close with a shoulder workout consisting of 5 sets of shoulder press, 4 sets of shrugs and 3 sets of front raises. I can honestly say I feel completely destroyed and my legs feel like they might as well be on someone else’s body today, because I can neither feel them, nor move them. The age old adage “A picture is worth a thousand words.” best sums it up today and here it is…



HQ says rest, and rest I shall.

Saturday, March 7

Today was a good day for a WOD with friends, but not a good day to run. So in opposition of HQ's suggestion to run a 5k Tim, Evan and Jacob choose to do something else. Evan worked on his butterfly kip. Tim hammered out some running mixed up with muscle snatches and Jacob did some muscle ups. Simple yes, but not easy.

Check it out.

You can see that both the butterfly kip and muscle snatch require quite a bit of skill and timing but as with everything the more you work at it the better you get.

Nate did an indoor 5k run at the Elgin Centre, 22:44. It's never the greatest time when you're dodging kids and the elderly on the running track with walkers. Outside in the rain probably would have been better!

Friday, March 6

Row, thrust and pull... Sounds easy? Well as always, it's not and it's exactly what you gotta do.

Jackie

Row 1000m

50 Thrusters (45lbs)

30 Pull-ups

For time...

Jacob 6:42 Rx'd

Evan 6:32 Rx'd

Tim 7:41 Rx'd

Shane 11:41 Rx'd

Nate 9:01 Rx'd

Thursday, March 5

HQ wanted heavy clean and jerks but you know how that goes. So we decided to do a Rowing Pyramid, enjoy the video because we didn't enjoy making it.

While watching the video you'll notive the nice birds eye veiw on the C2, it's almost as if you are there.

Rowing Pyramid

500m

1000m

2000m

1000m

500m

When one person finishes the next person in line goes.

Wednesday, March 4

Rest if you want too, but Tabata Abs was on the agenda today in the town.

Tabata intervals (20/10 x8, 4 minutes at each movement) followed by 1 minute rest in between.

20lb Med Ball Raise Crunches (Hold the med ball above you head and now do sit-ups)
Oblique V-ups (hands to toes while on your side, no bending your knees, 4 sets each side)
Toe touches (on your back, legs straight up, now touch your toes without moving your legs)
GHSU (nuff said)

Jacob 276 reps

Tuesday, March 3

I hate working out real early in the morning. Most of the time I'm half asleep and all the time I'm alone, and this isn't very conducive to crushing a personal best effort, well today was a different story. After getting blown out of the water the last time this WOD came up on HQ I was determined to one up the one uppers out there and PR in a big way. Mission accomplished!



Lower left Center for my round times on Barbara...

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Jacob

2:14
2:12
2:19
2:21
2:29

PR

Monday, March 2

Deadlifts are a brutal tough guy lift. Power, strength and guts are all necessary when performing this lift. HQ called for heavy deadlifts 1x7 for the days efforts, but still hampered by leg pains I didn't want to load up too much and opted for a lighter, more technical alternative. With Shane as my accomplice we both hit it hard in a different way then Rx'd.

Shoulder Press 5 sets 21-15-12-9-6
Shoulder Shrugs 4 sets 30-25-20-15
Front Raises 4 sets 15-12-9-6
Lateral Raises 15-12-9-6

Stiff Legged Deadlifts 20-10 (BW for 20, then 1.5xBW for 10)
Deadlift 20-10 (+25lbs as above)
Snatch Grip Deadlift 20-10 (BW for 20, then 1.5xBW for 10)

As for the loads all I know is that I PR'd Shrugs at 315x15 and my shoulder Press at 165x5 with maybe a little dip on reps 4 and 5.

Sunday, March 1

Todays WOD is one of the crossfit elites, Helen. Everybody knows it and everybody loves it as much as they hate it. With the weather bad outside everyone decided to sub the run for a row, but the difficulty of the WOD still remained.



Helen of Troy (Sub)
400m Row
21 KBS (1.5 pood)
12 CTB Pull-ups

Nate 11:04
Shane 11:40
Jacob 7:59

Saturday, February 28th

Today we rest, but then again we've been doing a lot of that lately... Nate I'm looking at you.

Friday, February 27

A lot of people ask what Crossfit Szafranski looks like, and even more peoples eyebrows raise when you tell people you have a gym in your garage. So here it is, and yes this is where the magic happens. So here is a little list of things you can put in your garage and then you too can have a garage gym.

Crossfit Szafranski supply list:

4 Olympic Barbells

2 Lifting Platforms

1 Squat Cage, with Pull-up Bar

2 Wall Mounted Pull-ups Bars

Dumbells 25's, 35's, 45's, 55's

Jump Ropes (x4)

3 Kettle Balls 1 pood, 2 pood, 3 pood

3 Weight Belts

Straps and stuff

2 Squat Racks

Olympic Dumbells

Curl Bar

C2 Rower

2 Elite Fitness Rings

2 Weight Vests

Ankle Weights (40lbs)

10 PVC Tech Bars

2 Weighted Medicine Balls

24" Plyo Box

Flat Bench

Perfect Push-ups

2 Push-up Hand Grips

Bumper Plates (About 700lbs)

Metal Plates (About 200lbs)

4 Large White Dry Erase Boards

Rubber Flooring (As much as you need)

20 Weight Collars

Chalk

Markers

4 Stop Watches

Portable Stereo (With mp3 capabilities optional)

Glute Ham Machine

Knee Raise Pull-ups Station

100lb Punching Bag

20lb Sledge Hammer

Measuring Wheel

2 Portable Space Heaters

....

Yep that's about it, but I'm sure I forgot some stuff.

Thursday, Februrary 26

I know that yesterdays entry was actually supposed to be for today but once again I have no idea who did what, if anything at all. So here's a few awkward pictures and I hope you laugh, because this is the new prefered warm up stretch at Crossfit Szafranski.

Wednesday, February 25

I have come to the conclusion that this blog software is unpredictable at best and I cannot post daily without some type of problem occuring so with that being said this workout was subed, but I can assure you that for once the sub was harder then what HQ had set up for us today. So you be the judge, but I already know Nate and Shane are on my side.

The basis for the sub was that in 100ft of lunges each step roughly covers 3ft so the sub was 35 alternating jump lunges and Shane did 37 because we measured his lunge and it was only 33".

Here's HQ's WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups12 Sit-ups Walking lunge 100 ft. 9 Pull-ups9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

Here's Our Sub 35 Jump Lunges 21 Pull-ups 21 Sit-ups 35 Jumps Lunges 18 Pull-ups 18 Sit-ups 35 Jump Lunges 15 Pull-ups 15 Sit-ups 35 Jump Lunges 12 Pull-ups 12 Sit-ups 35 Jump Lunges 9 Pull-ups 9 Sit-ups 35 Jump lunges 6 Pull-ups 6 Sit-ups

Jacob 8:31

Nate 11:41

Shane 12:40

Tuesday, February 24

Some might want to rest, but others want T-shirts....right?

HQ says rest, for time!

Monday, February 23

Today was a good day and I was able to do the HQ WOD without pain, well any unusual pain for that matter.

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 repsRow
500 meters
115 pound Push press, 12 reps

Jacob 11:11 Rx'd
All sets unbroken and all rowing intervals under 1:50.

If you look closely at the upper right board, towards the left edge you can see my time for the WOD.

Sunday, February 22

Today I did legs at the fire department but could not do the HQ WOD do to my legs still being a little achey, but I did do a scorcher of a legs day and here it is. As for everyone else, it's might as well be international waters out there, anything goes. I'm sure Stacey is still too cool for working out or at least working hard, just kidding Stacey.

Barbell Lunges

95lbsx30 steps

115lbsx24 steps

135lbsx18 steps

155lbsx12 steps

Seated leg Extension

15x130lbs

12x150lbs

9x170lbs

6x200lbs

Lying Leg Curls

15x100lbs

12x130lbs

9x150lbs

6x170lbs

1 Minute of work, 1 Minute of rest:

20lb Wall Balls 5 rounds

30

30

30

30

30

Saturday, February 21

I have totally let this site get out of control and have completely forgot most of what has been done over the last few weeks. With that said I'll try to do the best I can here and say that Shane did something like this today, but to the factualness of these events I cannot attest to.

That was me trying to impersonate Shane "Mountain" Nowak, future Elgin City Council hopeful. Remember Nowak, No Bull!

For time...

25 pound Dumbbell snatch, 21 reps, right arm

21 DH Pull-ups

25 pound Dumbbell snatch, 21 reps, left arm

21 DH Pull-ups

Shane 12:39

Everyone Else...?

Friday, February 20

With my legs still bothering me I have been doing more conventional weightlifting workouts in hopes of building strength. Below you'll see an example of what I've been doing for a Bicept and Shoulder workout. Other than that I think Shane has offically started his diet so lets wish him luck with that... Gooodbye butter, goodbye cheese, good luck Shane.

Today HQ says rest, if you want to.

Bicept and Shoulder WOD:

Shoulder Press 15-12-9-6-3
95-115-135-155-165

Shrugs 21-18-15-12
225-245-265-285

Front Dumbell Raises 15-12-9-6
40-50-60-70

Upright Rows 15-12-9-6
95-105-115-135

Straight Bar Curl 15-12-9-6
60-80-100-110

Dumbell Hammer Curl 15-12-9-6
70-80-100-120

Kettle Ball Curl 15-12-9-6
1 Pood, 1.5 Pood, 2 Pood, 80

Reverse Grip Curl 15-12-9-6
50-60-70-80