Wednesday, July 1: Open Gym

Do what you want today because that's what I'm doing.



So here's the hopper WOD in double time. Yep, that's it 11:04 with the start up on the rower and the stop after the WOD. Well who knows what the offical time is, +/- a few seconds, but who's counting?

Shane

2007 Crossfit Hopper

21:48 (90lbs Push Jerk)

Jacob

Smith Machine 3/4 Squat Jump 10-10-10-10
*After each set consecutively transition into,
Calf Raise 20-20-20-20
*After each set consecutively transition into,
Jump Squat, 12" 10-10-10-10

115-165-195-215

*After each complete squat complex set (10-20-10)
20 Med Ball Oblique Crunches

Weighted Lunge Steps 20-20-20-20 (total 10R+10L)
*After each set consecutively transition into,
Alternating Jump Lunge 20-20-20-20 (total 10R+10L)
*After each set consecutively transition into,
Low Squat Hold 20 seconds

75-105-125-135

*After each complete lunge complex set (20-20-20sec)
20 Oblique Plank Raises (each side)

Tricep Pull-downs 15-12-9-6
*After each set consecutively transition into,
3 Count Push-up 10-10-10-10

40-50-60-70

*After each complete set
15 Ceiling Grab Cunches

Tricep Kick Backs 21-18-15-12

15-20-25-30

Over Head Tricep Dumbell Extensions 21-19-17-15

60-60-60-60

I had fun with this workout, but the squat and lunge complexes really tore my legs up leaving them like jello. So I had to rest for a few minutes between complex sets. Once again I'm just kind of winging it here and have no rhyme or reason to my workouts at the station. The tricep stuff is boring but it can't hurt to do isolated arm workouts... I guess?

Tuesday, June 30: Eva T 2007 CFG Hopper.

This maybe one of the top 20 albums in the last 5 years, UNKLE: WAR STORIES, check it out.

Stand out track(s), all of them, but "Morning Rage" will take 15 seconds off your Helen time, or your money back!

Not much to say. the WOD's speak for themselves.

Eva

5 rounds for time of:
800m Run
30 KBS, 2 Pood
30 Pull-ups

Jacob 34:01 Rx'd

Shane 48:44 1.5 pood KBS

Set the timer on my watch for 3.5 minute 800's, which was easy to keep pace with till the end. Then I gave myself 2 minutes to do the KBS 15/15, and 75 seconds to do the pull-ups 10/10/10. Fell a little bit off my time on the last 2 rounds, but over all it felt better then the last time and I think it was a little faster too.

15-20 minute rest then...

2007 CrossFit Games Hopper

For Time:
1000m Row
5 rounds of,
25 Pull-ups
7 Push Jerks, 135lbs

Jacob 11:04 Rx'd (PR)

(Started the watch myself and stopped it myself so I think that added some time to it.)

I was psyched with my time today on the hopper since the CrossFit games twitter site posted that Khalipa got a 12:31 on this WOD which was faster than AFT, Speal, Everett and OPT. I had done this WOD before with 155lbs from a rack and got a 13:09, so I was hoping for a pretty fast time with 135lbs, but picking the weight off the floor when you're spent can really mess things up.

Will post the video in the next day or so.

Monday June 29: CFT and burpees will set you free.

Well since I knew I was going to suck it up on the CFT I decided to do something I wasn't going to suck at to boost my self esteem. After my lack luster total I decided to do a WOD that I saw on CrossFit Fire's training blog, and I feel much better now, even if it's for the worst.

CFT

Jacob:
Back Squat 280lbs
Shoulder Press 175lbs
Deadlift 380lbs
Total: 835lbs

15 minute rest then...

15 Minute time limit to complete:
1 Mile Run
Max Burpee's
*After 15 minutes was up I ran another mile for time.

Jacob
Mile 1 5:38
129 Burpee's
Mile 2 6:38

Overall I was pleased with how I felt considering I did over 100 Burpees yesterday also. Need some work on the total though.

Sunday, June 28: Burpee's and Shoulders

Warm up:

For Time
50 Burpees

2:11

Shoulder Press 15-12-9-7-5 (Seated behind the neck)
65-85-105-115-135
*After each set:
10 Burpees (As fast as possible)

Shoulder Shrug 30-30-30-30-30
225-225-225-225-225
*After each set:
15 Plate Front Raises, 45lbs

Seated Row 15-12-9-7-5
90-110-130-150-170
*Super set with:
Lateral Dumbbell Raises 15-12-9-7-5
10-15-20-25-30

I really wanted to do so some squats and other stuff after this, but I'm in a funk right now and need some motivation from somewhere. I totally am hitting a rut of sorts right now and I'm kinda stumbling through my workouts as opposed to having any real focus. I plan on coming up with a comprehensive training plan, but I've haven't put anything down on paper yet and keep pushing it off thinking of different approaches. Maybe tomorrow will be the day, but then again today was supposed to be that day. None the less I'm going to come up with a plan in the next coming week or so that will hopefully meet my fitness goals and help make my workouts more enjoyable, all the while improving my overall level of fitness.

We'll see...


Anyone who's interested check out www.envyjesu.com, truely cool music and quite unique.

"The Stars That Hang Above You" is a must listen.

Saturday, June 27: Rest Days Rule!

My sleep schedule has been so messed up, I don't think I've gotten more then 4 hours of consecutive sleep in a week. None the less I couldn't pull myself out of bed on time today, so looks like it was a rest day.

Friday, June 26: The Old School

Well suffering from insomnia at the fire station is never a good thing, but I tried to make the most of it.

Flat Bench 12-10-8-6
*After each bench set:
5 Push-ups back hyperextensions
5 Triangle Push-ups
25 Alternating med ball oblique twists

135-155-185-205

Incline Bench 12-10-8-6
*After each bench set:
5 Push-ups back hyperextensions
5 Clap Push-ups
25 Alternating med ball oblique twists

115-135-145-165

Decline Bench 12-10-8-6
*After each bench set:
5 Push-ups back hyperextensions
5 Wide grip Push-ups
25 Alternating med ball oblique twists

135-155-185-205

Seated Dumbbell Curls 15-12-9
*After each curl set:
5 Dead Hang Military Grip Pull-ups
5 Jumping Pull-ups
20 V-ups

30-40-45

Hammer Curls 15-12-9
*After each curl set:
5 Dead Hang Chin-ups
5 Jumping Pull-ups
20 V-ups

40-50-60

Reverse Grip Straight Bar Curls 15-12-9
*After each curl set:
5 Dead Hang Pull-ups
15 Plate Forearm Curls, 35lb Plate
20 Oblique V-ups, each side

65-75-85

10 Minute Rest then...

For Time:
Alternating Ladder (10/1, 9/2, 8/3...)
Pull-ups
Push-ups

2:35

All I can say is that I've been up since 12AM and I am beat,... big time!

Shane

"Nicole"

6 runs 5 pull up sets 100 total

Thursday, June 25: Now we can rest!

After what went on yesterday I think everyone here could use a break. Oh and Nate sorry for not going out on your birthday, but I took it easy at home instead. Just like you guys did, I'm sure?

Wednesday, June 24: Rud

Well despite it being a rest day on almost every crossfit site, it is a special day here at crossfit szafranski, a day where no rest will be taken. Actually it's quite the opposite and today we will honor crossfit szafranski co-founder Nate Rud on his birthday. Yes it's Nate's birthday and despite his efforts to hide it he's a lucky guy today, becasue this WOD is going to help him out in the future. If all goes well Nate will never have to worry about another birthday again, so here it is...

"Rud"

For Time:
500m Row
50 KBS, 1 Pood
50 Wall Ball Shots, 20lbs
500m Row
35 KBS, 1.5 Pood
35 Wall Ball Shots, 20lbs
500m Row
20 KBS, 2 Pood
20 Wall Ball Shots, 20lbs
500m Row

Jacob 19:40 Rx'd

Shane 39:33 Rx'd

Nate 27:51 Rx'd

Happy Birthday Nate!


The worst part was the 95 degree heat and blazing sun in the driveway during the entire WOD. This was truely a devastating WOD and a gauntlet from start to finish.

Tuesday, June 23: Front Squats and "The Beast"

As simple as it may sound all that we did today was front squats, run, pull and push, but that's all it took to mess us up. With a 100+ heat index "The Beast" was quite apparent and no one got off easy today.

Nate

5 Rounds for time of:
500m Row
25 GHSU
25 Back Extensions

19:33 Rx'd

Front Squat 3-3-3-3-3

Jacob 95X5-145X5-165-175-185-195-210

Nate 95-115-135-145-155

15 minute rest then...

"The Beast"

AMRAP (Until you time out)
3 Minute time limit to complete
400m Run
40 Total reps of Ring Push-up and/or Pull-ups (You choose reps and movements)
3 Minute rest at the end of each round

Jacob 6 Rounds (stopped after legs started hurting)

Nate 3 Rounds

Shane 2+1 Rounds (Timed out on round 2 but did another anyways)

The Run

The Pull

The Push

The Beast

Monday, June 22: Handstand Helen and some Deadlifts.

Today was a humid morning a EVQ's garage gym in St. Charles. Nothing more to say other then it was hot and brutal.

Jacob

Deadlift 10-8-5-3-3-3

225-275-295-315-345-365

Power Clean 1-1-1-1-1-1

135-155-185-195-205-225(failed)

Evan

Deadlift 8-8-8-8-8-8

225-275-295-315-345-365

Front squat and reverse hyper for a warm up before the WOD.

15 Minutes rest then...

21-15-9 Reps for time of:
Push Press, 135lbs
CTB Pull-ups
Burpee
Row, Calories

Jacob 11:04 Rx'd

Evan 12:33 Rx'd

After I left Evan's I saw that Nate posted a 9:48 on HQ's Handstand Helen, so of course I gave it a try when I got home.

3 Rounds for time of:
400m Run
21 KBS, 1.5 Pood
12 HSPU

Jacob 7:50 Rx'd




I think I could have ran faster, but the heat drains every bit of your strength and endurance and I was just trying to keep my swings high and not break my HSPU. All in all it went well.

Saturday, June 20: Bag and Drag the Mooch

Evan, Shane and myself in the streets of St. Charles. That was the setting and these were the WOD's.

Bag and Drag

5 Rounds for time of:
200m Bag Carry or Tire Pull
20 Glute Ham Sit-ups
20 Back Extensions

Jacob 13:18 Bagged


Evan 16:00 Dragged


Shane on the other hand went with...

3 Rounds for time of:
200m Tire Drag
20 KBS, 1.5 Pood
30 Hammer Hits

17:10?

Then we all decided to do Crossfit Football's "The Mooch"

AMRAP in 15 minutes of:
3 Back Squat, 225lbs
6 Pull-ups
9 Push-ups

Evan 11 Rounds

Jacob 7 Rounds



Shane 7 Rounds (135lbs Back Squat)

Friday, June 19: 5HSPU, 10BP, 15PP, 20RD, OMG!

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Should be interesting...will let you know later.

Thursday, June 18: The 800m Mountain

"The Mountain"

Ascending ladder, AMRAP in 20 minutes of: (1,1,1 2,2,2 3,3,3...)
Squat Clean and Jerk, 135lbs/95lbs
Burpee
CTB Pull-up

Jacob 9 Rounds, +10 C&J +5 Burpee's (PR)

Shane 8 Rounds, +3 C&J

15 minutes rest then

800m Run x3

Jacob 2:29, 2:34 and 2:39

Later that night... (1AM)

For time:
50 Wall-ball shots, 20lbs
50 Pull-ups
35 Wall-ball shots, 20lbs
35 Pull-ups
20 Wall-ball shots, 20lbs
20 Pull-ups

Jacob 7:52

Wednesday, June 17: 30-20-10 Deadlift, Row and Go

The New 24!

I got about 2 hours of sleep at the fire station and feel like I've been run over by a truck, so I'm going to rest up this AM and try to hit up a WOD before work in the ED at 7PM... but here it is so you know what it's gonna look like.

Deadlift, Row and Go!

30-20-10 reps for time of:
Deadlift, 225lbs
Row for Calories
200m Kettlebell Carry, 2 Pood

Jacob 12:30 Rx'd (DL's 22/8, 8/6/4/2, 10)

Shane 29:30 (DL's 185lbs)

I think this one should suck, but also be fun at the same time.

Tuesday, June 16: 21-15-9 Dumbbell Squat Cleans and Thruster

I don't know what's on the agenda today but I'll be sure to post.

Back Squat 14-12-10-8-6-4

160-180-200-210-220-240

Front Squat 14-12-10-8-6-4

115-135-145-155-165-175

Shoulder Press 21-15-12-9-6-3

95-115-135-145-155-160

Shoulder Shrug 30-25-20-15-10-5

225-275-295-315-325-350

Then...

21-15-9 reps for time of:
Squat Clean and Thruster, 45lb Dumbbells
Burpee

10:51 Rx'd

That last WOD was so demoralizing; I was by myself in the weight room at the fire station at 1AM on the verge of vomiting all over, or worse. I wanted to quit right with in the first 10 reps, but managed to fight through. Not a blazing time by any means, but with a gut full of 2 Chipotle fajita bowls and one half packet of sugar free Jell-O as a after dinner treat, I think I achieved something worth while since I wasn't mopping up my own waste products off the floor at the end of it all. Tomorrow should be a good day, probably going to work on some dead lifts and the HQ WOD, then a little met con I'd been thinking about for a while. It should be fun, emphasis on "should".

Monday, June 15: Forced Rest Day.

Couldn't get out of bed today after working all night, and anyways an extra day of rest never killed anyone. Tomorrow will be the day... I swear.

Shane

5k Row
24:43

Sunday, June 14: Nasty 5K

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

6:03 Rx'd

10 minute rest

5K Run (5.1K)

20:40

Saturaday, June 13: Rest Day

What more can I say other then let's do something else today.

Shane

Deadlifts
12-10-8-6-4-2-1

130-180-200-220-230-240-250

Friday, June 12: J.T. and Me.

Well my whole body is in complete shock right now and the fact that I brought myself to work out at 2AM doesn’t help the matter much either. After the last 2 days worth of WOD’s, not to mention the that they fell within 8 hours of each other, my body is letting me know that I’m spent, sore, tired and broken down. Yet still I thought it, not a good idea, but an idea none the less to do J.T. at the fire station. I could barely do ring dips after yesterday, but I pushed through is and did some other upper body stuff, because my legs are just cashed after the last 36 hours. So this is how it went down.

Warm Up:

Cable Incline Bench 10-10-10

Pull-ups 10-10-10

Push-ups 10-10-10

Handstand Push-ups 5-5-5

Then…

J.T.

21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

Jacob 10:28 (last time Sub 8 minutes, oh well)

Dip Extension Leg Raises 5x20
Ab Ball Sit-ups 5x20

Cable Fly’s 15-12-10-8-6 super set with Dumbbell Curls 15-12-10-8-6

35-40-45-50-55 and 35-40-45-50-55

10-9-8-7-6-5-4-3-2-1 alternating reps of:
Dead Hang Pull-ups
Seated Dumbbell Tricep Extensions, 60lbs

Cool Down

Ab Ball Superman Reverse Crunch 5x20

So that was what I was up to at 2 in the AM, what did you do?... I’m looking at you Nowak!

Thursday, June 11: A Lot Get's Done!

Today everyone was on their own and determined to do a lot of whatever it was they were going to do. I’ll spare you the descriptors and you can just see for yourself the results.

Also I have to admit that Hudson was awesome today and he even made a documentary of the days events in an homage fashion to the Beastie Boys. Check it out, it freaking rocks!

AMRAP in 20 minutes:
15 meter Waiter Lunge, 45lbs
10 Pull-ups
5 Wall Balls, 20lb

Nate: 12 Rounds

Back Squat 2x10, 30 seconds rest between sets.

Evan 265lbs

Jacob 200lbs

AMRAP in 20 minutes:
15 Hang Squat Cleans, 135lbs/95lbs
12 Ring Dips
21 Sit-ups

Jacob: 5 Rounds and 9 Hang Squat Cleans (135lbs)

Shane: 4 Rounds (95lbs)

For Time:
20 meter run
50 KTE
40 meter run
40 KTE
60 meter run
30 KTE
80 meter run
20 KTE
100 meter run
10 KTE

Jacob: 8:08 Rx’d

Shane: 5:58 (sub KTE with air squats)

Evan: 9:52 Rx’d



Bench Press 5-5-5-5-5 (+35lb Chains)

Evan: 180+-200+-210+-210+-250


Running Grace

5 Rounds for time of:
6 Clean and Jerks, 135lbs
400m Run

Evan: 11:10 Rx'd

Thursday, June 10: Weighted Pull-ups

"No school's like the old school". Somebody once said this in the above mentioned film and they're right! There's a lot to be gained by classic old school weight lifting movements. Basic, isolate and powerful, and sometimes boring, so I decided to mix up some things and put the old with the new and see how it feels. Chances are that change is a good thing and a new twist is never a bad thing especially when it comes to fitness, but we’ll see.

Weighted Pull-ups 5x5, 4x4, 3x3, 2x2, 1x1

Jacob 70-90-110-120-130(PR)

Tabata Interval: (20 seconds work followed by 10 seconds rest, 4 minute sets, 1 minute rest between movement intervals)
Alternating Dumbell Curl, 45lbs
Seated Rows, 120lbs
Hammer Curl, 45lbs
Bent Over Barbell Row, 155lbs

ADC 14-14-12-12-10-8-8-8
SR 10-10-8-8-8-6-6-6
HC 14-14-12-10-10-12-12-12
BBR 10-10-8-8-6-6-6-6

Shoulder Shrug 30-25-20-15-10-5

225-255-275-305-305-340-(225x38)

Then party like it's 1989, word!

Tuesday, June 9th: Nate's back and Running Grace

5 Rounds:
15m Bear Crawl w/ 25# DB
10 DB Thrusters (25#)
10 Ring Push-ups

14:31

So the ortho let me back at things with the advice not to do anything stupid...Actually she told me if it hurts don't do it but what's a workout without a little bit of pain?! That said I'm going to be trying a new approach to my workouts. My time off gave me a lot of time to do some research and reading and let me develop a different system, still based partly on the Crossfit philosophy but with a little more added in.

I think what took me out in the first place was a combination of too much weight, poor form, and over-intensity. I'm hoping to be able to do some work and correct all those by switching my workouts to 3-4 days of gym workouts with only 1 day of heavy weights a week. All the other days will be workouts based on less weight resistance but still done at high intensity (most workouts done in less than 20 minutes) with more isometric resistance with weight augmenting the resistance generated by the movement and muscle flexibility. For the rest of the week, it will be 1-2 days of low-intensity, long duration, high-endurance work such and swimming or long distance biking. NO intermediate level training such as running or paced endurance workouts, such as Murph, for instance.

The remaining 1-2 days will be completly random. Introduction of new sports, or workouts that I've never done or tried before. This is a tennant of the Crossift program that gets overlooked. Neurmuscular recruitment is an important part of how muscles react and respond to training. Most untrained, no athletic adults have a muscle recruitment per contraction of 20% of the myofibrils in any given muscle. Even some athletes only have a total recruitment of 30-35%. A total of 50% is found in some of the best athletes in the world. That being said, variety in a workout causes muscles to respond in different and varied ways increasing the overall recruitment. Strength and weight training, even though important, doesn't serve to increase recruitment but rather increase myofibril density due to water retention. Only a consistently different and varied workout plan will serve all purposes of increasing strength, work capacity and muscle volume.

I'll admit that this is not easy if not impossible to prove if I'm right about all this. Everything I'm saying may all be a bunch of BS, but I'll never know till I try it and see if it works. The best benchmark I can provide is to compare the 5k time I did from May 25th to one in 3 months or so to see if the muscle efficency I hope to train will result in a faster 5k time or not. In the end this could result in a great improvement to my training or it could cause injury or decrease my overall work capacity but I'll find out when I'm done!


Shane:
Running Grace; 5 rounds:
85# Clean + Jerk
400m Run

15:21

Monday, June 8th: 9' Burpee Pull-up?

This was a bad idea in a good way. Leave it to a moment of laziness, not wanting to to move the squat cage to free up the other pull-up bar, only to have a WOD of pain using the 9' ring bars for our burpee pull-ups. That one hell of a jump especially when you're tired.



15 minute rest then

Running Grace

5 Rounds for time of:
6 Clean and Jerks, 135lbs
400 meter Run

Jacob 10:29 Rx'd

I was happy on this one and was able to keep a 6 minunte mile pace on the runs and a sub 3 minute Grace time. Good days worth of work.

Sunday, May 7: Lynnette

With great ideas come great suffrage, and the possibility of great reward. Lynn is one hell of a work out, as leisurely as you want, or as bad as you can make it. Today Shane and I choose the ladder or the two, and it was worse than either of us could have imagined, but as always there’s a twist.

Lynnette

5 Rounds for max reps of:
Body weight bench press
Pull-ups
Seated Press, 45lb Dumbbells
Row, calories

Post reps/calories for all exercise in each round and totals.



Despite feeling the closest I’ve ever felt to vomiting I can say I was pleased with what would have been my Lynn score of 259 (Bench and Pull-ups). This would have been a tie for my PR and this is with a 185lb bench which is 15lbs more than my weight, and 5lbs more than my last Lynn attempt.

So all in all, Lynn is bad, Lynnette is worse, my hands are torched, and vomiting sucks.

Saturday, June 6: Shane Works Out.

Shane

3 mile run

26:54

(Hopefully I will find something funny to post later on)

Friday, June 5: The New Deal!

I think that all work and no play can lead to a very boring existence, and with that in mind I think the blog could use a lighter approach, one that allows for more dialogue of a non-crossfit nature. I know this may come as a surprise to people but there is more to life then crossfit and here at the E-town garage gym, crossfit is the point of intersection of lives, but not the road on which we travel.

So here’s the “New Deal” of sorts… Post what you would like, because I will. The only stipulations are that you, me and we keep it clean, meaning PG-13 or better as far as the content goes. Additionally you have to have in your posts some type of fitness related activities that you have completed during the day or passing days. Lastly, you also need to keep it interesting and/or humorous, which ever you prefer. Post links, sound clips and pretty much anything else you want, but remember you have to post your WDDD (work done during the day) and then you’re free to do as you like.

Enjoy and hope this makes things better for all of us.

Jacob say's...

Example:



Currently listening to 2 Bit Pie's 2 Pie Island

Jacob

Back Squat 12-9-7-5-3-1
180-190-200-210-220-230x3

Front Squat 12-9-7-5-3-1
160-170-180-180-180-190

*20 Knees to elbows after each squat set.

3 Rounds for time of:
10 Deadlifts, 275lbs
50 Double Unders

Jacob: 3:55 Rx'd

My nubers may stink, but at least I have my Caddy...

Thursday, June 4: Jackie Plus...

Today I gave the 10-9-8... WOD a go followed immediately by Jackie, it sucked but so does Crossfit.

"Jackie"
1K Row
45 Thrusters, 45lbs
30 Pull-ups

Jacob: 6:45 Rx'd



10-9-8-7-6-5-4-3-2-1 Reps for time of:
Power Clean, 155lbs
CTB Pull-ups
KBS, 1.5 Pood

Jacob: 12:40 Rx'd

Shane: 15:51 90lbs PC



Nate:
Road Bike 24.8 miles; 1:32:38, Ave speed 18.2m/h, Ave power 202 watts.

Wednesday, June 3: Crossfit Video Qualifier and Some Clean and Jerk Video's

Enjoy the clip, who knows what tomorrow brings. (The weight is 185lbs from 05/30/09)



So the video qualifier has netted another 5 athletes, and come to think of it May 30th was the day of my best friends wedding, which I was the best man in. So I think it's safe to say that it wasn't ment to be, but that doesn't mean I can't give it a try anyways. I'm going to go ahead and do all 3 of the video WOD's tomorrow and see I could've had a chance... that is if I had did it when I was supposed to.

"Jackie"
1K Row
45 Thrusters, 45lbs
30 Pull-ups

Jacob:

3 Rounds for time of:
10 Deadlifts, 275lbs
50 Double Unders

Jacob:

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Power Clean, 155lbs
CTB Pull-ups
KBS, 1.5 Pood

Jacob:

Total:

*Video will be posted of all WOD's seperately, so I'll keep you posted.

Shane

500m Row x5
Rest 2 min between each row

2:20
2:07
2:13
2:17
2:18


Nate:
So I saw ortho this morning regarding my legs hurting like hell and their consensus was that it could be a stress fracture due to the fact that it hurts during activity as well as at rest. They scheduled me for an MRI for Friday to rule out the stress fracture versus bad shin splints. But in the meantime they said I could get back to training as long as what I did caused no pain. Unfortunately that rules out weights and running for now so that means swimming, biking and core training.

Swim:
Warmup,
4x200m easy pace.

Sprint,
10x50m @ 1:00 hard and fast
4:00 rest
10x100m @ 2:00

4x200m
- Backstroke
- Kick
- Pull
- Freestyle

Sprint,
10x100m @ 1:45
4:00 rest
10x50m @ 0:45

Cooldown,
2x200m east pace.

Tuesday, June 2: Crossfit Football and Stuff

Today was a Crossfit Football day, they really have some good stuff on their site and you can always count on doing some heavy lifting which is what I need to be doing. My AM routine was bicepts and tricepts at the fire department with an assortment of deadhang pull-ups, deadhang dips and strick 3-count push-ups mixed up with curls and different old school weight lifting work then Evan, Shane and myself all did various warm up sets and closed with the Crossfit Football WOD.

Evan
Deadlift 60% SRM 1 rep every 30 seconds for a 15x1 sets.
315lbs (With Chains)



Jacob

Bench Press 5-5-5-5-5 (My ankle is still sore.)

135-185-205-215-225

Shane

Over Head Squat 5-5-5-5-5

45-55-60-65-70

Then everyone did…

7 Rounds for time of:
3 Push Jerk, 155lbs/95lbs
6 Pull-ups
9 Push-ups

Jacob 3:42 Rx'd

Shane 6:19 (95lbs)

Evan 5:25 Rx'd

Monday, June 1: Erin

Erin

5 rounds
40 lbs dumbbell split cleans 15
21 pull-ups

Shane 15:15 25lbs dumbbells