Monday, August 31: Oly Lift Day!

Power Clean 5-4-3-2-1

Jacob 135-155-185-205-225(PR)

Nate 95-115-125-135-145(PR)


Front Squat 5-4-3-2-1

Jacob 155-185-205-215-225

Nate 145-155-165-175-185


Push Jerk 5-4-3-2-1

Jacob 155-185-205-225-235(PR)

Nate 105-115-125-135-140


Squat Clean and Jerk 1-1-1-1-1

Jacob 155-185-205-215(PR)-225(Failed X2)


Cool Down:

3 Rounds for time of:
500m Row
25 Glute Ham Sit-ups
25 Glute Ham Back Extensions

Jacob 10:58 Rx'd

Rowing Interval Times: 1:35, 1:38 and 1:45

Sunday, August 30: Weighted Pull-ups

Not that I'm going to do this again since I did it last week, but none the less.

Weighted Pull-ups 1-1-1-1-1-1-1

Jacob: Rest Day

Saturday, August 29: Nine Inch Nails Wave Goodbye

It was an awesome show last night, but I'm sure tonight will be even better. Nine Inch Nails will be playing their last show in Chicago tonight. I've seen them about 7 times throughout my life and my first show was at the tender age of 13. I can only say that after tonight one of music's greatest geniuses Trent Reznor will be missed.

Nine Inch Nails: 1989-2009

Friday, August 28, OHS and WOD IT UP!

Over head squats were HQ's suggestion and we all hit it up as follows.

Warm Up:
Back Squat 1-1-1-1-1-1-1 (Work up to 110% of 1RM OHS)

WOD:
Over Head Squats 3-3-3-3-3

10 minute rest then...

5 Rounds of:
1 Minute max reps Over Head Squats, 95lbs
1 Minute max Row, Calories
1 Minute max reps, Deadhang Pull-ups

3 Minute rest after each round. Post reps and calorie totals.


Nate
Warm Up:95x5-115x5-125x3-135x3-145x2-155x2-165

WOD:95-105-110-115(PR)-120x1(PR)

Total Score WOD 2: 239 (Back Squats)


Pat
Warm Up:95x5-115x5-125x5-135x5-145x2-155x2-165x2

WOD: 95-75-75-85-95

Total Score WOD 2: 247 (Back Squats)


Jacob
Warm Up: 135x5-155x5-175x3-195x3-215-225-225

WOD: 135-155-180-190-200(PR)-210(Failed)

Total Score WOD 2: 306 Rx'd

Thursday, August 27: Rest Day WOD's

21-15-9 reps of
135lbs Push press
Ring dips
Burpees
Row Calories

Shane
19:30 90lbs PP


"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Jacob 20 Rounds +2 Muscle-ups Rx'd (PR)


Going to do some more after dinner, I swear.

Tricept Pull-downs 15-12-9-6
*Each set immediately followed by,
10 Ring Dips (No kipping, stricked and slow)
20 Knees to Elbows

40-50-60-70

Tricept Dumbell Kick Backs 25-20-15-10
*Each set immediately followed by,
10 (3) Count Push-ups then 5 Clapping Push-ups
20 V-ups

20-25-30-35

Seated Skull Crushers 15-15-15-15
*Each set immediately followed by,
10 Burpees
20 Ceiling Grab Sit-ups

60-60-60-60

Wednesday, August 26: Bench, Deadlift and "Nate"

Read it and weep,... because I say so.

Well plans changed due to poor time management on my part, but it was still a interesting day.

Warm Up:
Bench Press 5-5-5

Jacob 155-175-195

Shane 60-65-70

Then...

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

Jacob 205-225-235-245-250-255-260(PR)

Shane 75-80-85-90-95-100-110(PR)

"The Little Engine"

10-9-8-7-6-5-4-3-2-1 Deadlifts, 30 seconds rest between sets:
*Start with weight @50% 1RM Deadlift, then progressively increase weight throughout WOD to your last set at 90%1RM deadlift. Post time and weights.

Jacob 7:10, 180-200-220-240-260-280-300-320-340-360

Shane 140-150-160-170-180-190-205-220-235-250

Tuesday, August 25: Pull-ups, Shoulder Press, AMRAP WOD

So here's what we did and here's how it went.

Warm Up:
Shoulder Press 5-5-5

Jacob 110-135-145

Shane 60-70-75

Nate 60-70-75

Weighted Pull-ups 10-10-10

Jacob 35-45-55

Shane 20-20-20

Nate 20-20-20

WOD:
Shoulder Press 5-4-3-2-1-1-1

Jacob 150-155-160-165-170-175-180(PR)

Shane 80-85-90-90-90-90-90

Nate 80-85-90-95-100-105(PR)-110(Failed)

Weighted Pull-ups 9-7-5-3-1-1-1

A clean garage gym is a godly garage gym.

Jacob 65-75-85-95-107-117-137(PR?)-147(Failed)

Shane 25-30-35-40-45-50(PR)-60(Failed)

Nate 20-25-30-35-40-45-50


10 Minute rest then...

AMRAP in 20 mintes of:
5 Thrusters, 95lbs
7 Hang Power Cleans, 95lbs
10 Sumo Deadlift High-pulls, 95lbs

Jacob 12 Rounds +5 Thrusters (PR)

Shane 5 Rounds +5 Thrusters, +4 Hang Power Cleans (PR)

Nate 8 Rounds (PR)


Crossfit garage sale anyone? We've all given up on crossfit and are going P90X now, and all you need is a pull-up bar and some bumbells, or so they say.

Monday, August 24: Cindy and Mary... Whatever!

So the STS is gone, sad but true. On to bigger and better things I guess.

HQ Say's Cindy or Mary today, but I think I'm just going to lift.

Open Gym to all.

Maybe this wil be the new Crossfit Szafranski mobile... You never know.


Actually I didn't do a thing but rest, and it was needed.

Sunday, August 23: The Grindhouse

Trouble is a brewing, I can sense it...

Rest? There's no rest here in "The Grindhouse"!

"The Grindhouse"

5 Rounds for time and points:

Round 1: 50 total reps
Max rep Hang Squat Cleans, 135lbs
*Must complete a minimun of 5 reps, otherwise once you let go of the bar you are done and move on to the run.
200m Run, 25lb plate carry
KB Swings, 1.5 Pood

5 minutes rest.

Round 2: 40 total reps
Max rep Hang Squat Cleans, 135lbs
*Must complete a minimun of 4 reps, otherwise once you let go of the bar you are done and move on to the run.
200m Run, 25lb plate carry
KB Swings, 1.5 Pood

4 minutes rest.

Round 3: 30 total reps
Max rep Hang Squat Cleans, 135lbs
*Must complete a minimun of 3 reps, otherwise once you let go of the bar you are done and move on to the run.
200m Run, 25lb plate carry
KB Swings, 1.5 Pood

3 minutes rest.

Round 4: 20 total reps
Max rep Hang Squat Cleans, 135lbs
*Must complete a minimun of 2 reps, otherwise once you let go of the bar you are done and move on to the run.
200m Run, 25lb plate carry
KB Swings, 1.5 Pood

2 minutes rest.

Round 5: 10 total reps
Max rep Hang Squat Cleans, 135lbs
*Must complete a minimun of 1 rep, otherwise once you let go of the bar you are done and move on to the run.
200m Run, 25lb plate carry
KB Swings, 1.5 Pood

Hang Squat Cleans: 3 Points
KB Swing: 1 Point

Score the WOD by dividing your total round points by your cummulative round time (in minutes) to determine your score.


Good Luck!







Shane (Bring the Pain) Nowak: 95lbs, 1.5 Pood Swings
Round 1: HC 10, KBS 40, 3:37
Round 2: HC 10, KBS 30, 3:50
Round 3: HC 6, KBS 24, 3:48
Round 4: HC 2, KBS 18, 3:23
Round 5: HC 3, KBS 7, 2:42
Total Time: 17:20
Total Points: 212 (93+119)
Total Score: 12.2 (212 points/17.33 Minutes)

Jacob (The Man Child) Szafranski: 135lbs, 2 Pood Swings
Round 1: HC 15, KBS 35, 3:19
Round 2: HC 10, KBS 30, 3:03
Round 3: HC 9, KBS 21, 2:49
Round 4: HC 8, KBS 12, 2:14
Round 5: HC 8, KBS 2, 1:55
Total Time: 13:20
Total Points: 250 (150+100)
Total Score: 18.8 (250 points/13.33 Minutes)

Pat Clarke: 95lbs, 1.5 Pood Swings
Round 1: HC 12, KBS 38, 3:23
Round 2: HC 10, KBS 30, 3:06
Round 3: HC 10, KBS 20, 2:52
Round 4: HC 8, KBS 12, 2:21
Round 5: HC 7, KBS 3, 1:42
Total Time: 13:24
Total Points: 244 (141+103)
Total Score: 18.2 (244 points/13.4 Minutes)

There was a slight calculation error on the white board, but these are the offical results.

Pat and myself had a neck and neck battle to the end, and that's what makes and good WOD a great WOD.

Saturday, August 22: Hang Power Cleans (PR!)

Today was a good day and the steel and rubber were flying high and easy.

Warm Up:

Shrug Pull: 12-9-7-5-3 (3 set at 110% 1RM Hang Power Clean)

Shane 95-105-115-125-135

Jacob 185-205-225-235-245

Then WOD...

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


Shane 95-100-105-110-115-120(Tied PR)-130(PR)-135(Failed)


Jacob 185-195-205-210-215-220(Tied PR)-230(PR)-240(Failed)

Everything felt good this morning for the both of us.

Friday, August 21: CFTFB and Karen+

So the plan is this...

AM Pre-FD WOD

Warm Up:

Stretch 5-10 minutes, functional stuff, nothing crazy.

Then...

As many rounds as possible in 15 minutes:

3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Jacob 19 Rounds

FD WOD

Karen plus something else, don't know what though, but may preceed or follow Karen, will post later.

Shooting to beat 6:35 for a PR.

150 Wall Balls, 20lbs at a 10' target:

Jacob 6:22 Rx'd (PR)

Shane

5 Rounds
250M Row
25 Pull-ups
25 Squats

19:45

Thursday, August 20: Thoughts

"Competition is incestuous, self-sufficient and sustaining. All organisms know this and thrive on it. An existence set against existing is all we have as living creatures on this planet. To forget this is to not even exist at all."

...Unknown...

I think this quote sums up why CrossFit is a phenomena that has such mass appeal and penetrating scope, because it reminds us of that fact every time we partake in it.

Wednesday, August 19: Back Squats and A Lonely Met Con.

Alone in a garage on a beautiful day doesn't leave much in the way of motivation, but rather a lackadaisical sense of distraction spread across news papers, cell phone texts, garbage piles and staring into the sky. Not the best of days to WOD, but a beautiful in the world none the less. You'll find no PR's here today.

Warm Up:

Back Squat 10-8-6

185-205-225

Then...

Back Squat 5-4-3-2-1-1-1

225-245-265-275(Failed)-275-275-275

5 Minute Rest then...

5 Rounds for time of:
250m Row
25 Pull-ups
25 Squats

Jacob 13:15 Rx'd

Shane

5 rounds
20 yards Bear crawl
5 200lbs Deadlifts
10 Burpees

11:40

Tuesday, August 18: Double Unders, Sit-ups and Push Press

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DU: 100 SU: 83
DU: 53 SU: 50
DU: 40 SU: 32
DU: 21 SU:20

DU: 214 SU: 185

Jacob Total: 389

From the looks of the HQ post's most people destroyed this WOD, either that or I just suck.

Then todays HQ WOD

Warm Up:

Push Press 3-3-3

135-155-175

Then WOD

Push Press 1-1-1-1-1-1-1

175-185-195-205-210-215(PR)-220(Failed)

Cool Down

Push Jerk 3-3-3-3-3

220-200-180-160-140


Nate:
Warm-up, PP 3x5: 75-85-90

Push Press 1-1-1-1-1-1-1
90-100-105-110-115-120(PR)-125(F)

Shane
Push Press 1-1-1-1-1-1-1
80-90-100-105-110-115(F)-115



Thought I'd loosen up a bit at the fire house and work on some things so here's my evenings activities.

Jacob's 11:00PM FD WOD

Warm Up:

Oblique Toe to Bar Crunches 15-15-15-15-15

Bench Press 15-10-7-5

115-165-185-205

Then...

Bench Press 5-4-3-2-1-1-1
*After each set 10 Clapping Push-ups

205-225-225*(Assist)-235*(Assist)-245*(Assist)-255*(Assist)

My chest felt real tight and strained after the second set on the bench, but the feeling went away as soon as I finished my set. At least my clavicle and shoulder weren't sore like they normally are after heavy bench press sets.

10 Minute Rest Then...

Reverse Breathing Ladder of:

Ring Dips (Stricked and slow, no kipping!) 10-9-8-7-6-5-4-3-2-1

55 Total Reps

Knees to Elbows 20-19-18-17-16-15-14-13-12-11-10

165 Total Reps

First time with breathing ladders and it went well, at least in reverse anyways.

Monday, August 17: Shane and The Pain

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders

Shane

Did this at my house and had to sub the double-unders for push-ups.

Push-ups 108
sit-ups 145
Total 253

Sunday, August 16: Ryan (Muscle-ups and Burpees)

This is how the WOD looked today. The set up, the begining, the middle and the end.

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Jacob 12:15 Rx'd (PR)

Saturaday, August 15: Rest Day Back Home

Well Indianapolis was fun and it was nice to hang out with friends and family, but now it's back to the Grind

Friday, August 14: Indianapolis Front Squats

Off to Indianapolis, who knows what everyone else is up to, but hopefully something.


Jacob

Warm Up
Front Squat 1-1-1-1-1

135-145-155-165-175

Front squat 1-1-1-1-1-1-1

185-195-205-215-220-225(PR)-230(Failed)

Thursday, August 13: The Future?

This is a future embrace of sorts. Tomorrow Shane, Ben (my youngest brother), Vince, Trevor (Vince's oldest son), Drew (Vince's middle child) and myself will all be heading down to Indaianapolis for "Gen Con" A.K.A dork fest for 2 days to enjoy all things to do with games, board, video and miniatures alike. So who knows what the day will bring, but you can bet on a story or two I'm sure.

As for the picture of the day the caption should read.

"Remember to do your best even when you don't look it."

Convinced 3 of the guys I work with at the fire station to give this WOD a try but we’re going to change it up a bit. We have 2 pull-up bars in the fitness room so each pull-up bar will have 2 guys and we will alternate minute sets doing both pull-ups and burpees on the minute. So minute 1 first guy does 1 pull-up and the other guy does 1 burpee, minute 2 each guy changes stations and now completes the opposite movement for the same number of reps in the minute time limit. Both continue to go up the ladder until timing out at either of the 2 movements.

Dead hang Pull-ups 15 rounds even
Burpees 15 rounds even

So this WOD was 30 minutes long total.

Min. 1: 1 Pull-up
Min. 2: 1 Burpee
Min. 3: 2 Pull-ups
Min. 4: 2 Burpees
And so on, and so on...
Min. 29: 15 Pull-ups
Min. 30: 15 burpees

15 Rounds of each.

It was pretty cool, we had all 5 guys in the fire station doing the WOD together. It was awesome, I'll post pictures on my blog later.

Wednesday, August 12: Straight Up Linda... Triple Bars of Death!

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Shane

DL 180
BB 75
Clean 90

27:50

Nate:

Road bike 21mi
1:18:34.0

then,

Deadlift 185
Bench Press 105
Clean 95

17:40

Easy bike home for active recovery and cooldown

As far as I can recall I think this is the first time I've done Linda since I started CF last year. Today made me realize just how far I've come in that year. This time last year the weights I chose for today were my 1RM if not less. Even today I thinking I could have up-ed my weight on the cleans as they all flew up flawlessly. Last year I would have struggled for one. Sometimes the best progress you make is the progress you don't realize you've achieved because it makes it all the more glorious when you finally see and can dedicate yourself to pushing yourself even further.

"Straight Up Linda"

55 reps of each movement for time: (Complete all reps consecutively before moving on.)

55 reps Deadlift, 1 1/2 body weight
55 reps Bench press, body weight
55 reps Squat Clean, 3/4 body weight

Set up one bar and storm through for time changing the weights as you go. Do not stop the clock for weight changes.

Jacob 27:57 Rx'd+

Body Weight 171lbs
Deadlift, 275lbs
Bench Press, 175lbs
Squat Clean, 135lbs

I don't have access to 3 bars at the fire department so I opted for this approach. I thought it sucked a lot more, but then again I've only done this WOD once before and it was with power cleans (36:00+) and I thought that was horrible. This was worse... In a good way.

Having a massive rib dinner with extra side helpings of fresh mashed potatoes and vegetables 2.5 hours before this WOD is highly discouraged for obvious reasons.

Tuesday, August 11: Rest Day

Rest We Shall!!

Me and my youngest brother Ben on my birthday last month. (Bens other known aliases out on the streets are Bad Dog, Gentle Ben and The X-Box Kid Skieezy)

Monday, August 10: Thrusters, Helen+ and The Tailpipe

Today was a mixed bag with a bunch of charaters. Evan, Hudson, Little Bear, Nate, Shane and myself were all at it this AM doing whatever we felt was needed in order to align our chi and get our respective WOD on. This is how it played out.

Evan


Warm Up:
1K Row followed by stretching then...

Helen+

3 Rounds for time of:
500m Run (including a 5 flight stair portion, up and down)
21 KBS, 1.5 Pood
12 Pull-ups

10:04

15 minute rest then...

Various sets of weighted leg raises and weighted ring dips for a cool down.


Nate

Warm up:
Easy stretching and easy 500m row

Thrusters 5x5
95-100-105-110-115(PR)

Then,

Tailpipe:

5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

P1: 250m Row
P2: Slosh pipe rack hold


Shane


Tailpipe:

5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

P1: 250m Row
P2: Slosh pipe rack hold

15 Minute Rest then...

Helen+20

3 Rounds for time of:
500m Run (including a 5 flight stair portion, up and down)
21 KBS, 1.5 Pood
12 Pull-ups
*All while wearing a 20lb vest

Shane 18:02


Jacob


Warm Up:
Thrusters 5x3

115-135-155

Thruster 5-4-3-2-1-1-1
*Each set followed by 10 slow and controled Glute Ham Back Extensions.

165-175-185-195-205(PR)-210(Failed)-210(Failed)

15 Minute rest then...

Tailpipe:

5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

P1: 250m Row
P2: Slosh pipe rack hold

Interval Times for 250m Row
1. 0:42
2. 0:46
3. 0:52
4. 1:02
5. 1:05