Saturday, July 31: E.G.G. Packs Part II

Alright gang the fix is in... and the fix is good! I measured out all the ingredients I throw in to make these oh so delicious Elgin Garage Gym Packs, better known as E.G.G. Packs and here's the nutritional content. If you're curious I could figure out the sodium content and all that other info, which I'll probably do in the future, but this is just a start.

In the picture above you can see all the contents laid out on the cutting board and you have the turkey jerky, almonds, walnuts, macadamia nuts, strawberries, kiwi, coconuts, whole cranberries and apples. It’s a good combo with a lot of flavor and no sauce like traditional Paleo Kits so you can eat these without having a wet nap handy.


Calories 307 (132g serving)
Total Fat 18g
Saturated Fat 2g
Total Carbohydrates 34g
Fiber 3g
Protein 35g


If I were to vacuum seal and package these I would be able to sell them and ship them for probably around 110.00 for 30, which is almost half the price of 25 large Paleo kits (186.00 with shipping).

So let me know what you think, we might just be on to something here.

Friday, July 30: E.G.G. Packs

Goodbye Paleo Kits, hello E.G.G Packs

Elgin garage gym is now producing it's own urban athlete nutrition packs. Inside each E.G.G Pack you'll find only the finest of ingredients such as turkey jerky, raw almonds, macadamia nuts, walnuts, coconut, dried kiwi, apple, blueberries, cranberries and delisious strawberries. All conveniently package for stow and go consumption. Dirt cheep and damn good.

I'm still working with the portions, but once I have it right I'll post the nutrition info and cost of each pack. All I can say now is that they're real good and good for you too. I'm so psyched about them!

Thursday, July 29: PR PUSH JERK!

Well not sure of what to do today I wanted to try and tie Kenny's 255lb Push Jerk... Mission accomplished! That is until he beats me again.

Warm Up:
Push Jerk 1-1-1

Jacob 155-185-215

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

225-230-235-240-245-250-255(PR)

Wednesday, July 28: Rest Day

At the Fire Department today and busy as usual in the summer heat. Rest Day by default.

Tuesday, July 27: Push Jerk then Roy

Happy to finally get 30 non-kipping pull-ups. Now just got to get 35!!!

Warm Up:
Stretch

Push Jerk 1-1-1

Jacob 155-185-205

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

then 225-230-235-240-245-250(PR)-255(Failed)

WOD #2
"Roy"

5 Rounds for time of:
15 Deadlifts, 225lbs
20 Box Jumps, 24"
25 Pull-ups

Jacob 16:16

Monday, July 26: Power Snatch and 15's

Well trying to get into a steady rhythm has been hard lately, but today I was able to have the time to workout before going into the hospital.

Warm Up:
Stretch

Power Snatch 5-4-3-3-2-1-1-1
*After each set complete...
15 Glute Ham Sit-ups
15 Back Extensions


Jacob 95-115-135-145-155(PR)-160(Failed)-160(Failed)

WOD
For time:
15 Snatches, 135lbs
15 Handstand Push-ups, 2" Negative
15 L-Pull-ups
15 Handstand Push-ups, 2" Negative
15 Snatches, 135lbs

Jacob 13:36 Rx'd

It took me 5:30 minutes to get my last 15 snatches... Pathetic! Snatches are my Achilles heel, and squatting for that matter. Pretty big problems if you ask me.

Sunday, July 25: Heading Back Home

After two 8 hour days of class time I'm heading back home. Joy another road trip... Going to take it easy when I get home, and maybe study a bit.

Saturday, July 24: Off to Champaign!

Going to rest today because I'm hitting the road early (4:00AM) so I can be in Champaign Illinois for a 2 day trauma class. I'm really looking forward to the 3.5 hour drive down in this monsoon we're having today. Hopefully I make it there.

Friday, July 23: 5X5 OHS and 5X5 WPU

Warm up:
Stretch

Weighted Pull-up 5-5-5

Jacob 45-55-65

Overhead Squat 5-5-5

Jacob 135-145-155


WOD
Weighted Pull-ups 5-5-5-5-5

Jacob 75-80-85-95-100(PR)

Overhead Squat 5-5-5-5-5

Jacob 165-175-185-195(PR)-200x4(PR)-200x3

Oh so close... Next time!

Thursday, July 22: Rest Day!

HQ says rest day... Alright then.

Picture courtesy of explodingdog.com, check it out.

Wednesday, July 21: Fran and Ring Handstand Push-ups

Well never say never. I decided to give the HQ WOD a try and managed to struggle my way through the ring HSPUs. I'm just happy I didn't scale it and didn't quit for that matter. Evan also powered out a 2:50 Fran while he was over. Not too bad for a days work.

Warm Up:
Stretch

Power Clean 5-4-3-2-1-1-1

Jacob 155-185-205-225(PR For a Double)-235-245(Failed)

WOD
7 Rounds for time:
3 Power Cleans, 205lbs
4 Ring Handstand Push-ups


Jacob 13:27 Rx'd

"Fran"
For time:
21-15-9 reps of:
Thruster, 95lbs
Pull-ups

Evan 2:50Rx'd

Tuesday, July 20: SP-1x5, PP-3x5, PJ-5x5

Simple plan before work. Didn't feel strong, but I just kept at it.

Warm Up:
Stretch

WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Jacob
SP 115-135-155-165-175
PP 165-185-195-205-215(PR)
PJ 185-195-205-215-225x4(Damn it!)

Monday, July 19: Rest Day

Well a rest day never hurt anybody, so why not? I had a chance to eat dinner and watch the sun set at the fire department. It sure as beautiful, even if the water tower partially blocked the view.

Sunday, July 18: Games WOD #2a/2b

Warm Up:
Stretch

Rack Jerk 1-1-1-1-1-1-1


Not the most flattering of pictures, but 260lbs overhead is still cool.

Jacob 130-160-190-220-230-240-250-260(Almost, but failed...)

WOD #1

Part A:
For Time:
1200m Rum
63 Kettlebell Swings, 1.5 Pood
36 Pull-ups
800m Rum
42 Kettlebell Swings, 1.5 Pood
24 Pull-ups
400m Rum
21 Kettlebell Swings, 1.5 Pood
12 Pull-ups

*Within 90 Seconds of completion of the above WOD...

Part B:
Shoulder to Overhead, Max Weight Effort

Jacob 19:45/235lbs

Kenny 22:04/215lbs

Saturday, July 17: Snatch, Muscle-up, Snatch

Well today I was going to do the Crossfit Games WOD just to see how I'd fair. Warmed up with snatched and muscle-ups and then did the WOD.

Way to go Ken for getting his first muscle-ups today!


Warm U:
Snatch 5-4-3-2-1-1-1

Jacob 75-95-115-135-145-155-165-175(Failed)

Felt good to hit 165lbs for a snatch, too bad I weighed in at 171. Still a bodyweight snatch eludes me.

WOD #1
For time:
9-7-5 reps of:
Muscle-up
Squat Snatch, 135lbs

Jacob 10:28 Rx'd (Failed on 5 snatches, ugh)

Friday, July 16: Deadlift 1-10-1-20-1-30

Not quite where I was at today as far as the weight, but you get the idea how I felt.

Warm Up:
Stretch 10 minutes

Deadlift 1-1-1-1-1

Jacob 225-275-315-365-395

WOD #1
Deadlift 1-10-1-20-1-30

Jacob 405-315-405-275x15-390-225x27

Total 2015, kind of...

Thursday, July 15: 20-40-60...Ugh

Well today I did a WOD that I knew I would get crushed doing, but if that's what it take then oh well. Kenny got the better of me on this one.

Warm Up:
Back Squat 5-5-5-5-5

Jacob 135-185-225-245-255

Kenny 135-185-225-275-305x3-325x2-335x1

WOD #1
For time:
20 Back Squats, 225lbs
40 Toes to Bar
60 Kettlebell Swings, 2 Pood

Jacob 10:36

Kenny 9:19

Wednesday, July 14: Welcome Back Fran!

Well it's a tradition of sorts here at the Elgin Garage Gym that when you're gone from the gym for a while when you come back you have to do Fran. Well I lie, it's not tradition, but it is now. So following my own self imposed rule I decided to give Fran a go and remind myself why it is I hate crossfit. The truth is though, it didn't feel that bad and I had plenty of rest. Nice!

"Fran"
For time: 21-15-9 reps of:
Thruster, 95lbs
Pull-ups

Jacob 2:47 Rx'd and Unbroken!

I actually felt fine during the whole WOD.

Tuesday, July 13: Thomas Sowell's Dismantling America

Pulitzer Prize-winning playwright David Mamet has called him "our greatest contemporary philosopher," an opinion that British historian Paul Johnson shares in his book "A History of the American People."

Besides his weekly newspaper column, Sowell has written 43 books — 10 in the last five years — two monographs, 87 articles in periodicals and books, and 33 book reviews....

Dr. Sowell has granted IBD permission to run one of the chapters of Applied Economics: Thinking Beyond Stage One — The Economics of Medical Care — in its entirety.


Check out Black Rednecks and White Liberals. An excellent read. Thomas Sowell does not talk down to his audience. He makes complex economic ideas seem like plain common sense. Which, when you remove the jargon, they generally are.

Monday, July 12: !!!, Strang Weather Isn't It?

Artist: !!!, Album: Strang Weather Isn't It?

Featured Track: AM/FM

Sunday, July 11: PVT, Church With No Magic

Artist: PVT, Album: Church With No Magic

Featured Track: Window

Saturday, July 10: Matthew Dear, Black City

Artist: Matthew Dear, Album: Black City

Featured Track: I Can't Feel

July 9:

July 8:

July 7:

Tuesday, July 6: Bench Press and Luce

The Plan is to hit up the hero WOD Luce from yesterday on HQ, but before I do that I'm gong to bench press a little. Should be humbling because it's be ages since I last benched.

Today it was Rick, Kenny and myself all WOD'ing in the garage doing different stuff. It was a hot, humid, good time, well that's except for the WOD's. That part almost killed us.

Warm Up:
Bench Press 5-5-5-5-5

Jacob 145-175-195-205-215

WOD #1
Bench Press 5-5-5-5-5

Jacob 225-225-225-225-225 (PR for a 5x5)

This is the first time I hit all 5 sets without a spot, felt good and my shoulder held up so that was even better.

WOD #2
"Luce"

For time:
1K Run
10 Muscle-ups
100 Squats
*All with a 20lb Vest


Jacob 29:46 Rx'd (9:00, 10:00 and 10:46)

Kenny on the other hand hit a PR on his front squats. It was sick!

WOD #1
Front Squat 3-3-3-3-3-3-3


Kenny 225-235-245-255-265-275-285(PR)

Monday, July 5: Elizabeth

Well I rested yesterday and was up till 4AM at the fire department... good thing I didn't WOD. Today Kenny and I tackled one of my least favorite named WOD's "Elizabeth"! It sucked in the heat.

WOD #1
"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135lbs
Ring Dips


Jacob 6:03 (PR)





Kenny 10:57 (First Time)

Sunday, July 4: Happy 4th of July!

What it was all about and still should be.

Saturday, July 3: AMRAP and Pull-ups

Well after working today it was nice to have a beautiful blue sky to WOD under.

WOD #1
AMRAP in 15 minutes of:
5 Push Jerks, 135lbs
7 Box Jumps, 30"


Jacob 17 Rounds

Started with a round every 40 seconds, then after six rounds went to 1 round every minute.

WOD #2
3 Attempts for:
Max Rep dead Hang Pull-ups
*2 Minutes rest after each attempt.


Jacob 27, 17 and 18

Friday, July 2: Rest Day Tabata

Since it was a rest day I decided to just keep it simple and do light work... hard though.

WOD #1
Tabata Abs

Didn't count reps, but I did feel the pain.

Thursday, July 1: Randy and A 5 Rounder

After Angie I just didn't have it in me to do this one today guys... Kenny and Shane had to drag me off the floor just to WOD in the first place.

WOD #1
"Randy"
For time:
75 Snatches, 75lbs

Kenny 4:42

Jacob 4:36


WOD #2
5 Rounds of:
20 Push-ups
15 KBS, 2 pood
10 Burpees
5 Shoulder to Overhead, 45lb Dumbbells
*Rest as long as it took you to complete each round.



Kenny 1:12, 1:12, 1:14, 1:18 and 1:19

Jacob 1:07, 1:08, 1:09, 1:14 and 1:15






I was pleased on this one, my burpee's were full ROM and spot on each time!

Then I was done, with a capital "D". I was proud though, my burpees were top notch every time!


This was Shane's little number... crazy!