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

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!

Sunday, October 31: Halloween WOD!

Warm Up:
Stretch and mope around

WOD #1
For Time:
30 Squat Clean and Jerks, 155lbs


Jacob 6:10 (Previous PR 6:07?)

5 Minutes Rest


WOD #2
Max Dead Hang Pull-ups
Max Double Unders
4 Minutes Rest
Max Dead Hang Pull-ups
Max Double Unders
3 Minutes Rest
Max Dead Hang Pull-ups
Max Double Unders
2 Minutes Rest
Max Dead Hang Pull-ups
Max Double Unders
1 Minute Rest
Max Dead Hang Pull-ups
Max Double Unders
4 Minutes Rest

Jacob 235 Total Reps

15/50
10/32
10/33
10/38
10/28

Score Time in Seconds WOD #1/Reps WOD #2

Jacob 370/235 = 1.57

Sunday, October 24: 8 Rounds WB&PU

Well this morning I wanted to do HQ's WOD from yesterday knowing that it totally catered to my strengths rather then exploited my weakness. It actually was quite easy of a WOD for me, which was a nice change of pace.

Warm Up:
Stretch

WOD #1
7 Rounds for time of:
10 Wall Balls, 20lbs
10 Pull-ups

Jacob 3:25


Jacob 3:53 (8 Rounds, with an extra rep at the end of each set totaling 81 reps each)


I did use my mini wall ball because I was using my 10' ceiling a target as opposed to a 10' horizontal target since it was raining, so that did help my time. But overall a smaller ball needs to be move a greater distance so does add a little ROM and time/distance to each toss.

WOD #2
21-15-9 reps for time:
Deadlift, 225lbs
Overhead Squat, 135lbs

Jacob 9:55 Rx'd

WOD #3
Max Distance of:
Barbell Walking Lunge, 135lbs
Max reps of:
Glute Ham Sit-ups

Jacob 75', then 115 reps

Saturday, October 23: Sick Day Rest Day

Well I'm feeling under the weather today so I'm taking it easy and going to rest. Damn 24 hour bugs, hopefully it will be better tomorrow.

Friday, October 22: Rest Day

Artist: With Lions, Album: Pedning Realese Date

Featured Track: Our Great Rise

Nothing more to say here, I got to ease back into it.

Thursday, October 21: Thurster PR and "Brenton"

Hello everyone and glad to be back posting, I hope all is well. Anyways I felt ambitious today and PR'd a lift, so I'm doing fine. especially for a guy who doesn't WOD anymore... Just kidding.

Warm Up:
Stretch

Thruster 3-2-1

Jacob 135-155-175

WOD #1
Thruster 1-1-1-1-1-1


Jacob 185-195-205-210-215(PR Tie)-220(PR)-225(PR)

then...

Push Jerk 1-1-1-1-1

Jacob 205-225-235-245-255(Failed x3)

WOD #3
5 rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*3 Burpess after earvy 5 jumps during the 100'


Jacob 8:40 Rx'd (+20lb Vest)

I felt I rested a little too much on this one, but still a solid effort.

Friday, October 1: Rest Day

My shoulders are sore and I'm working 12 in the ICU, so I'm taking a day off so to speak.

Thursday, September 30: Bench, Pull-ups and Ryan

WOD #1
Training:
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

post scores to comments like this:
1. score = weight added for chin up + BWT divided by Close Grip Bench Press
(i.e. 80# + 175# BWT = 255/255 # close grip = 1.0)
2. B1 reps, B2 reps


Above you can see the difference between getting 140lbs and not getting 150lbs. Slight, but it's the difference between a hit and a miss.

Jacob
1. 1.188 [(140+169)/260]
2. B1 5 (225lbs), B2 4 (120lbs)


WOD #2
"Ryan" Light
3 Rounds for time of:
7 Muscle-ups
21 Burpees, 14" Jump


Jacob 6:51

Wednesday, September 29: OPT and HQ

Warm Up:
Stretch

WOD #1 (From OPT Blog)
A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)

Jacob (Hgt. 6'0", Bwt. 167lbs)
A. 285lbs (low bar position, high bar was hurting my neck too much.)
B. 245lbs x12 reps (PR)
C. 55lb Dumbbells R:40, L:25 (rear leg not elevated on either set)
D. 115 seconds

Only took 2 minutes of rest between transitions

Failed 3 times going for 300lbs on the back squat, but happy with getting 12 reps at 245lbs.

WOD #2
1/2 "Jack"

Complete as many rounds as possible in 10 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Jacob 7 Rounds

Tuesday, September 28: OPT Grinder

Warm Up:
Stretch

WOD #1
"Grider"

Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).


Jacob (Bwt. 168lbs)
A. 160lbs, +105 Burpees
B. 75 Calories, 75 Pull-ups, 10 Back Squats @170lbs and 15 Push Press

Total: 440

Well I'm happy that I got a near body weight 3RM snatch, I've never come close to that before and think I could have pulled 170 for a triple, but I was pissed about everything else. I just gassed out way to early on this and crashed and burned in the end with the squats and push jerks.