Friday, April 30: Red Rocks Burpee Challenge

Stopped by the reginal's site today to register and then went to Red Rocks with Kenny and Tommy.

Here's what we did and saw.


"Red Rocks Burpee Challenge"

For Time: 70 Burpee box jumps (1 for each row in Red Rock Amphitheater)


Jacob 5:50




So much for a rest day before regional's tomorrow, but I just couldn't resist.

Thursday, April 29: Jerk WOD #3 NCR.

I feel horrible today, but tomorrow I get to rest, so I guess it's my bodies way of telling me I'm due.

Warm Up:
Push Jerk 3-3-3-3-3

Jacob 95-115-145-155-175

WOD #1
Push Jerk 1-1-1-1-1-1-1

Jacob 115-145-175-205-225-235(Failed)-235(Failed)

WOD #2 (WOD #3 North Central Regional Games 2010)
3 Rounds for time:
500m Row
12 Overhead Squats, 115lbs
50 Double Unders

Jacob 10:33 (3:11, 3:30 and 3:52)

This will be the key during the regional's.


Hips open

Full sqaut

Hips open again... every time... I hope.

Wednesday, April 28: Front Squat, Metcon and Row

This is what's on the agenda today in Fletcher's garage.
Warm Up: 8:45AM
Front Squat 15-10-5

Jacob 115-145-185

WOD #1 8:15AM
Front Squat 3-3-3-3-3

Jacob 195-205-215-225(PR)-235x2(PR)

WOD #2 9:50AM
3 Rounds for time of:
10 CTB Pull-ups
10 Front Squats, 165lbs
10 Burpees


Jacob 5:02 (PR) Prior times 8:30'ish, 8:03 and 5:56

WOD #3 10:15AM
10 rounds of:
Row, 1 minute
Max GHSU, 1 minute.
*After completing the WOD due 1 handstand push up for every 5 meters under 3000 meters.

Jacob 2,810m Rowed, 200 GHSU and 38 HSPU in 2:24 after the WOD

Tuesday, April 27: For Time 30-40-50-60-70

Hello all,

Just got to Denver and Sean was nice enough to pick me up from the airport and man is Fletchers place nice! Truely beautiful to say the least. To top it off I already had a chance to break in his garage gym and busted out a few little WOD's today. I was feeling quick and tough today, but not strong. Oh well maybe it's the jet lag talking?

WOD #1
For Time:
1400m Run

Jacob 4:26 (On a 200m track)

I think I was on pace to break my fastest mile time of 5:12, but it would have been close.











WOD #2
Floor to Overhead, Max Weight:

Jacob 225lbs (Clean and Jerk)

Was able to clean 235lbs, but couldn't jerk it.


For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Jacob 10:02

41 Pull-ups, 61 Sit-ups... Damn it!

Monday, April 26: Rope Climbs, Biceps and Stretching.

Was at the fire department and did some odds and ends, but nothing really to speak of. Tomorrow off to Denver!

Sunday, April 25: Rematch, Paul and Triple Tower Run.

So today was fierce, WOD's were flying all over the place and some awesome work got done. So here it is... from the streets of Elgin!


Warm Up: 6AM Fire Department
Cable Fly's 6 sets super set with Calf Raises
Cable Push Downs 6 sets super set with Calf Raises

WOD #1
Stiff Legged Deadlift 10-10-10-10-10


Kenny 95-115-135-155-175

WOD #1
5 Rounds for time of:
15 Hang Power Cleans, 135lbs
15 Burpee's



Jacob 3:23 (0:50, 1:15 and 1:18)

This time with bumpers and wrist straps so I could dump the weights.

WOD #2
"Paul"
5 Rounds for time of:
50 Double Unders
35 Knees to Elbows
20 Yard Overhead Barbell Walk, 185lbs


Jacob 18:30 Rx'd


Kenny 24:04 Rx'd

WOD #3
"The Triple Tower Run"
2.5 Mile Run, up 3 different parking garage stairs then running down each of their ramps, then back along the river.

Jacob 16:00

Kenny 16:20

Saturday, April 24: Rest Day

Busy day at the fire department, and 48's are never easy. Took it easy and just ran calls and drilled all day.

Friday, April 23: Hang Cleans and Burpees

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Jacob 3:44 Rx'd

Thursday, April 22: 5-4-3-2-1-1-1 for 3

I'll post pictures and videos once I have a moment, but I doing a 48 at the fire department so I'm just going to type what went on for now.

Warm Up:
Back Squat 5-5-5

Jacob 135-185-205

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

Jacob 225-245-265-285-295-305(PR)-275

Front Squat 5-4-3-2-1-1-1

Jacob 185-205-215-225-235-250(Failed)-250(Failed)

Overhead Squat 5-4-3-2-1-1-1

Jacob 155-175-195... I stopped after this cause my wrist were killing me and I felt miserable.

WOD #2
As many rounds as possible in 12 minutes of:
7 Floor to Overhead, 115lbs
7 Burpees
7 Pull-ups, chin must pass through the vertical plain of the bar.

Jacob 7 Rounds, +7 Overhead, +3 Burpees

Wednesday, April 21: Cleans and the Filthy...

Warm Up:
Power Clean and Jerk 1-1-1-1-1-1-1

Evan 95-115-135-155-185-190-200

Jacob 135-155-175-185-205-215-225

WOD #1 (Evan)
2 Power Clean and Jerks every minute for 10 minutes:

Evan 7 Rounds (200lbs, then Cleans for the rest.)

WOD #1 Jacob
1 Power Clean every minute for 15 minutes:


Jacob 225lbs (Kept the same weight the whole time. Never did that before!)

Weighed in today at a whopping 167.2lbs, felt strong moving 225lbs around.

Warm Up #2 (Jacob)
Shoulder Shrug 30-20-10

Jacob 225-275-315x15

WOD #2 (Evan) WOD #1 (Shane)
"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Evan 20:37


Shane 39:09 PR! (Look at his awesome ROM on his knees to elbows. No cheating there!)


Well today was a different story, I felt good, Shane felt bad and Evan felt bad too, but all and all... we all did good work.

Tuesday, April 20: Rest Day

Nothing but excuses today, I rested and ran calls at the fire station. Hopefully tomorrow I'll be back on my game.

Monday, April 19: 3 WOD's 45 Minutes

Today was time for a quick triple. Very little rest and as much work as I could do in under an hour. Overall it went well but my lower back was really tightening up on the air squats during the second WOD to the point were I had to stop and rub my back for a bit on a few occasions.

WOD #1 (7:45PM)
AMRAP in 12 Minutes of:
3 Weighted Pull-ups, 50lbs
50m Sprint
3 Handstand Push-ups, 3" Parallettes

Jacob 20 Rounds

WOD #2 (8:10PM)
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Jacob 7:02

WOD #3 (8:35PM)
Minute Power Clean and Jerk Ladder,155lbs:

Jacob 8 Rounds +8 Reps


Oh so close to 9 rounds!

Sunday, April 18: Filthy Triple and Heavy PR's

WOD #1
Rack Jerk 1-1-1-1-1-1-1
*10 Glute Ham Sit-ups Twists after each set


Jacob 95-115-135-155-175-175-195-215-225(PR)-245(PR)

Nate 65-75-85-95-105-115-125(PR)

WOD #2
Snatch Balance 1-1-1-1-1-1-1


Jacob 135-145-155-165-175(PR)-185(PR)-195(PR)-200(PR)... Maybe another 10-15lbs next time?

Nate 65-75-85-95-105-110-115(PR)


WOD #1
5 Rounds for time of:
Row 500 meters
Rest 3 minutes

Kenny 1:35(10), 1:40(8), 1:42(6), 1:45(5) and 1:38(10)

WOD #2
"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Nate 24:43 (WOD #3, 150 single unders)

Kenny 23:45 (WOD #2, 150 single unders)

Jacob 17:23 Rx'd (WOD #3, previous times 15:59 and 17:34)

Here's what it looked like for Kenny on his first go at the Filthy 50.











Good times... way to go guys!

Saturday, April 17: Rest Day

With my back still in shambles from 115 reps of a 275lb deadlift 2 days ago I decided it time to take a much needed break... Thank god!