Wednesday, Spetember 30: Helen, You Beast!

Helen, oh what a evil WOD.

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 1.5 Pood
12 Pull-ups


Jacob 6:58 Rx'd


Shane 11:13 Rx'd


Nate 7:32 Rx'd

Cool Down:

130lb Weighted walk for distance:

Jacob 500m Gonna go for 800m next time.

Tuesday, September 29: Snatch 1-1-1-1-1-1-1

Snatch your fingers, snatch your neck!

Snatch 1-1-1-1-1-1-1

Jacob 95-105-115-125-135-140-145 (No Bumpers!)

Monday, September 28: Rest Day of Sorts

There are mustaches and there is "The Mustache"... You decide which one this is.

Shane

3 Rounds for time
50 Push-ups
50 Sit-ups
50 Air squats

16:34

Thanks for the challenge Craig, way to ruin a rest day

2K Row

Jacob 7:17 (Damper 5, normally row with a 10.)

500m Row X4

1:44
1:46
1:43
1:38

Sunday, September 27: Swing, Run and March!

Thought we could all use a TWD (Triple WOD Day) on our Sunday morning.

WOD #1

Desending ladder for time of: (10, 9, 8...etc):
Kettle Bell Swings 2 pood
Sprint 40 yards
Burpee

Jacob 7:55 Rx'd

Shane 10:45 (1.5 Pood)

Rest as needed then...

WOD #2

3 Attempts at max rep effort: (Rest between movements as needed.)
Bodyweight Bench Press, reps
Knees to Elbows, reps
Chest to Bar Pull-ups, reps


Rest as needed then...

WOD #3

"Forced March"

Holding a 45lb plate, walk as far as you can until you quit. You can only hold the plate below the shoulders, and you can't stop moving for any reason.


Jacob 2 Miles, 45lb Plate


Shane 400m, 45lb Plate


Charlie (6yrs, 50lbs) 750m, 5lb Plate

Jack (10yrs, 80lbs) 1800m, 10lb Plate

Even the neighborhood kids got in on this one. Gotta start em off early, it was a blast.

Saturday, September 26: Angie/Angina

HQ says...

"Angie"

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

I say...

"Angina"

For time:
100 Dead Hang Pull-ups, No kipping.
100 Clap Push-ups
100 V-ups, Toe touch on each rep.
100 1 Legged Squats, 50 with each leg.

Jacob 20:38 Rx'd

Pick your poison.

Possibly could have gone faster, but it could've also been slower. I told myself 20 pull-ups every minute (sets of 5), 20 push-ups every minute (also sets of 5), 25 V-ups every minute (15 reps and 10 reps) and finally 20 squats every minute (alternating legs). Had a hard time keeping the pace towards the middle sets of each movement.

Friday, September 25: Welcome To Your Doom III

Twin terrors today people, laziness is not an option.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Shane 10:48 (95lbs)

Jacob 9:50 (155lbs)


21-15-9
Wall Ball, 20lbs
Power Clean, 95lbs
Jump Lunges, Each Leg (42,30,18)

Nate 9:22 Rx'd


"Welcome To You Doom III"

For Time
50 Push Jerk, Bodyweight
*5 Ring Dips and 5 Squats each time you break a set.

Jacob 11:48 Rx'd (175lbs) 50 Ring Dips and 50 Squats

Nate 13:27 (115lbs-95lbs) 55 Ring Dips and 55 Squats

It sucked so bad!

Thursday, September 24: Rest Day

At least you don't feel like this today.

Wednesday, September 23: "Shane's 29"

Eat your heart out Nowak!

"Shane's 29"

AMRAP in 29 minutes of:
29 Pull-ups
29 Burpee's
29 Squat Snatches
400m Run, Holding a 29lb Plate

We all wish Shane a happy birthday, that is if he lives to enjoy it.

Tuesday, September 22: Deadlifts 1-1-1-1-1-1-1

Deadlifts plain and simple. Shane better be ready for his birthday WOD tomorrow, there should be some bodies littered across my lawn when all is said and done.

Deadlift 1-1-1-1-1-1-1

Shane 180-200-220-230-240-250-260 (Did the WOD, but don't know what he did. I think that was it?))

Jacob 180-200-220-230-240-250-260 (All doubles, just wanted to stretch out for tomorrow's birthday WOD.)



Daniel 11:55 Rx'd, gotta love it. Only if my lifts were as good as my met con's.

Monday, September 21: WOD IT UP!

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


Nate 7:37


Jacob 7:33


21-15-9 Reps For Time of:
Wall Ball, 20lbs
Power Clean, 95lbs
Jump Lunges, Each Leg (42-30-18)


Shane 12:47 Rx'd

Jacob 5:44 Rx'd


Evan 6:36 Rx'd


Warm Up:
Shoulder Press 5-5-5

Jacob 95-145-155

Evan 95-145-155

Shane 45-55-65

Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

Jacob
SP 160-170-185(Failed)
PP 180-200-215x1
PJ 200-220x4

Shane
SP 75-85-90
PP 90-100-110
PJ 90-100-110

Evan
SP 145-155-165
PP 180-190-200

500m Row For Time:

Evan 1:27

Jacob 1:28 (PR)

Sunday, September 20: Rest Day Make Up

Mogwai: The Hawk Is Howling


Primal Scream: Beautiful Future

Enjoy your rest day and check out the amazing music by both of these bands.

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Jacob 10:31 (All HSPU unbroken!)

Saturday, September 19: 5 Daniel+Nate+Jacob

Rocked this bad mutha!

"Daniel"

Jacob 11:55 Rx'd

Nate 20:38 Rx'd


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

Shane "Did it!"


Now for a nice 15 mile bike ride through Elgin's historical districts along with a 5 course meal to boot. Should be fun, but I'll let you know. It's been about 5 years since I've ridden a bike.

Friday, September 18: Deck Build

Well I went with the "Deck Build" for time WOD. What about the rest of you? Thanks again Shuawn, Steve, Ryan, Evan and Shane. It wouldn't have gotten done without you all.


Hudson wasn't up for it though, he was a little sleepy.

Thursday, September 17: Daniel

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Or

7 rounds for time of:

3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups



Shane

"Daniel"

26:01 Rx'd

Wednesday, September 16: Front Squats 5x3

Front Squat 3-3-3-3-3

Jacob 180-190-200-210x2-220x1

Shane 115-125-135-145-160

Nate 135-145-155-165-175

And there you have it.

Tuesday, September 15: Annie's Revenge

Well if at first you don't succeed try, try again.

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Jacob 5:03 (PR)

Nate:

Shane: 12:23 Subbed the double-unders for 3 to 1 singles, 150-120-90-60-30.


For Time:
15-10-5
Dumbbell Thruster, 35lb Dumbbell
KBS, 2 Pood
Pull-up

Nate: 6:28


5 Rounds For Time of:
5 Deadlifts, 200lbs
10 Burpees

Shane 5:28

Monday, September 14: Annie and the Heartbreak Mile

If imagination and laziness are the muses of innovation, then shiftlessness and determination are the muses of pain. Determined to get a good workout, but shiftless in the sense of what to do I can up with this little number I call the “Heartbreak Mile”. When starting this WOD off I felt like I wouldn’t last 400 meters let alone 1600, but that’s when determination took precedence and then came the pain.

Warm Up:

"Annie"

For Time:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

7:07 (Prior PR 5:26) Totally blew this one up!

10 minute pity party then.

"The Heartbreak Mile"

For Time:
1 Mile hill ascent with 45lb plate held overhead, all ascent efforts must have plate held overhead in order to count towards your target distance of a mile.

Jacob 44:05 (Treadmill set at 2mph pace with a 15 incline.)

Another 10 minute pity party then…

Not For Time:
5 rounds of
100m Farmers Carry, 120lbs
20 Knees to Elbows

5 Minute pity party then…

Alternating Ladder of: (10/1 9/2 8/3 7/4 6/5 5/6 4/7 3/8 2/9 1/10)
Hand Stand Push-ups
Burpees

Jacob 9:00

I am proud to say I could will myself to workout tonight, becasue I wasn't feeling it at all.

Sunday, September 13: Barbara and Deadlift/Burpee

Fresh off a 2 day rest day where all I did was work at the FD, feeling miserable and eating crap food. And here's what I got, I feel like I'm going to vomit then pass out right now.

5 Rounds for time of:
5 Deadlifts, 285lbs
10 Burpee's

Jacob 3:38 (PR 3:36)

10 Minute rest then...

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.

2:11 (Prior PR Times 2:14, 2:12, 2:19, 2:21, 2:29)
2:14
2:17
2:42
DNF

I seriously couldn't even walk after the last round my legs were cramping up so bad.

Saturday, September 12: Shane's Barbara

Shane

"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.

1. 4:35
2. 4:32
3. 4:29
4. 4:20
5. 4:26

Friday, September 11: Rest Days The Best Days.

Shane Rest Day

Thursday, September 10: 2K Push Jerk

Eat your heart out Fletcher, I finally did it!

2K Row for time:

Jacob 7:05 (PR) Previous Best 7:16


Push Jerk 3-3-3-3-3

Shane 80-90-100-110-115

Nate 80-90-100-110-120-125

Jacob 180-200-210-220(PR) On form then I quit.

Felt so drained after the row I didn't want to beat myself up anymore on the push jerks, after all my form looked the best it ever has on the last triple.

Bodyweight today 172lbs

Wednesday, September 9: Burpee's, Running and Thrusters

Today was a fun day with some of the better images captured here at Crossfit Szafranski. I hope you enjoy them.

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Jacob 20:51 Rx'd

Nate 24:51 Rx'd


15, 10, 5 reps for time:
Dumbbell Thrusters 45lbs/25lbs
Kettlebell Swings 2 pood
Pull Ups

Shane 5:58 25lbs

Jacob 5:42 45lbs (+20lb Vest, Pull-ups CTB)

And by the look on my face in this picture after I was done with the WOD you can tell that I was seeing dead relatives, and pretty much spent.