Tuesday, November 30: Not Dead Yet... Just Waiting.

I just want to say hello out there if any Crossfiters are reading, and to let anyone who's interested know that I'm doing just fine. I apologize for not keeping the site up to date over the past 2 months, but I hope to bring it back up to speed over the next 2 weeks or so. I still WOD here and there, but I'm trying to mentally ramp it up as we approach the new year hoping for a frest start of sorts. I wonder what type of qualifiers will be awaiting everyone this year for the games and where and when they will be.

Other then that I'm not dead... just waiting. I wish everyone the best in life and their WOD's.

Take care.

WOD
Tabata Weighted pull-up, 35 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 35 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

PU: 6-6-6-6-6-6-5-4
S: 10-10-10-10-10-10-10-10
RD: 4-4-4-4-4-4-4-4
DL: 8-8-8-8-8-8-6-7

Jacob Total: 24 (4+10+4+6) 35lb DB for entire WOD

Monday, November 8: PR Power Clean for 5 Reps!

I feel like I'm going to die!!!!

WOD #1
For Time:
1000m Row
5 Muscle-ups
750m Row
10 Muscle-ups
500m Row
15 Muscle-ups
250m Row
20 Muscle-ups

Jacob 24:04

WOD #2
Power Clean 5-5-5-5-5


Jacob 185-195-205-215(PR)-225(PR)

WOD #3
For Time:
30 Kettlebell Swings, 1.5 Pood
25 Wall Balls, 20lbs/10'
20 Pull-ups

Jacob 9:00 (maybe even 8:59)

2:16/2:16 30/25/20
3:00/5:16 30/15-10/20
3:44/9:00 15-15/15-10/20

Monday, November 1: 5 WOD Day

5 WOD's today, felt motivated. Now to go to work for the evening.

WOD #1
5 Rounds for time of: (10 minute cut off)
50 Unbroken Double Unders
15 Unbroken Wall Balls, 20lbs

Jacob 9:58

WOD #2
For time: (2 minute cut off)
10 Overhead Squats, Bodyweight
20 Chest to Bar Pull-ups
30 Glute Ham Sit-ups


Jacob 1:59 (170lb Squats, BWT 166lbs)

WOD #3
For time: (6 minute cut off)
1 Mile Run
15 Burpees, 12" Jump

Jacob 6:29 (Failed)

WOD #4
Work up to 1RM Deadlift in 20 minutes:

Jacob 420lbs (380lb Deadlidt with 40lb Vest)

WOD #5
5 Rounds fot time of:
3 Bar Muscle-ups/3 Ring Handstand Push-ups
10 Burpee Chest to Bar Pull-ups

Jacob 13:22

Can't do it Rx'd at my place, ceilings not high enough, but on a lighter note I so know I can get 15 BWT OHS now. I'm going to go for it tomorrow if I have the time. 10 went up easy and that was after doing another WOD before hand. I'll record it and post when and if I get it. I'm so pumped!