Saturday, January 8: NRP

I had NRP class all day in the city today, now I feel more confident doing this. Seriously though of the 2 babies I've delivered they were both incredibly healthy, so I hope it never comes to this, but if it does... I'm ready!

All and all it was a good class.

Friday, January 7: Stretch WOD

So the plan was simple here, stretch out my arms at all costs. I'm fearfull that I might have rhabdo again! So this was it, nice and easy.

Warm Up
Shoulder Shrug 10-10-10-10-10

Jacob 95-105-115-125-135

Back Extension 10-10-10-10-10

Jacob 40lb Vest

WOD
5 Rounds of: (not for time)
5 Deadlifts, 230lbs
10 Knees to Elbows
20 Calories, Airdyne

*Got 20 calories on the airdyne in 20 seconds, felt pretty bad. I think I'll do that again.

Thursday, January 6: Still Tore Up!

My arms are a mess still, I can't even straighten them without excruciating pain. Worse then that is that I got rocked all night on the ambulance at the fire house and slept maybe 2 hours if that during my shift. Oh well...

Tomorrow is another day.

Wednesday, January 5: 21-15-9, But Not Fran...

Wish I had the will to do Fran today, but I'l still realing from Lynn, went with an equally miserable alternative.

Warm Up:
Bodyweight Front Squats 5-5-5-5-5 (30 seconds between sets)

Jacob 165lbs

WOD
For time:
21-15-9
Box Jump 24"
Airdyne, Calories

Jacob 3:33

Wednesday, January 4: Post PR

After a 283 on Lynn I can't describe how bad I feel right now. My arms and chest are completely ruined. Totally should have left some in the tank yesterday, but now I'm paying for it.

Monday, January 3: Lynn PR off the bench!

Well off the bench and a PR, not bad for a guy who doesn't WOD much anymore. But I have a long, long way to go. So I'll just enjoy this one... or should I say two and move on.

WOD #1
Lynn

5 Rounds of:
Max Reps Bodyweight Bench Press
Max Reps Pull-ups

Jacob(170lbs): BP20/PU56,BP16/PU47,BP13/PU35,B12/PU40,BP9/PU35, Total: 283(PR!)
Shane(95lbs): BP10/PU30,BP10/PU32,BP6/PU25,BP4/PU16,BP6/PU13, Total: 152
Kenny(190lbs): BP18/PU40,BP14/PU30,BP13/PU31,B12/PU30,BP9/PU15, Total: 212
Rick(170lbs): BP14/PU32,BP11/PU28,BP10/PU25,B5(190lbs)/PU17,BP5/PU15, Total: 162

WOD #2 Shane
For Reps:
2 Minutes Squats
2 Minutes Rest
1 Minute Squats
1 Minute Rest
30 Seconds Squats
30 Seconds Rest
30 Seconds GHSU
1 Minute Rest
1 Minute GHSU
2 Minutes Rest
2 Minutes GHSU

Shane 226 Reps

WOD #2 (Jacob and Rick)
8 Rounds of:
25 Double Unders
30 Second Rest

Jacob 100 Double Unders Unbroken on my last set (PR!), totaled 275 Double Unders

Sunday, January 2: Rest Is The Plan

My new take on things has me realizing that rest isn't a bad thing, if anything it's a good thing. I need to get over my reservations and feelings of guilt when my body and life tells me I need to rest, it's a natural process that I shouldn't over look. So rest I will.

Rest Day


This picture is what I believe to be the best help you can offer some one after a tough WOD. Take note of the positioning and body mechanics. I hope to be assuming this position over the next few weeks and months leading up to sectionals.

Saturday, January 1: 2011 "Never Let Go"

Here's my inspiration and guide for the new year. Check it out, you'll love if you love crossfit!

WOD #1
For time:
Part A.
100 Burpees
Part B.
With in 3 minutes of finishing part A, work up to 1RM Thruster

Jacob A. 4:06, B. 215lbs