Sunday, February 1

It's offical CrossfitSzafranski will be sending 2 athletes to the 2009 Crossfit Regional Qualifiers in Denver Colorado. Both Evan Von Qualen and Jacob Szafranski will be representing Elgin's best crossfit garage gym and will give it their all up untill the qualifier and certainly there after. Hope they both do well and best of luck to them.

Evan and Jacob had a chance to hit the WOD together at River West Fitness along with Crossfit Master Tim (TOZ) Ozanne and when this happens you can always count on three things; good times, blazing fast WOD's and Tim giving you a line of bull#$*& about how "it's a differnet movement" and how "you can do it"... But then again he is always right.

Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Thrusters, 45 pound bar

Evan 26:24
Jacob 25:56

Here's a picture of Shane "The Mountain" Nowak working on his muscle up face.



Jacob's warm up:
Deadlift Shrug 10-5-5-5-5
176-196-216-236-256
Back Squat 10-5-5-5-5
176-196-216-216-236
Over Head Squat 3-3-3-3-3
176x2-176-176-176-176

Saturday, January 31

Rest Day

So basically do whatever you want and have fun.

Friday, January 30

God bless Illinois weather and its beautiful 5 degree mornings (feels like -7). Jacob and Shane, not so much Stacey, were determined to do Nicole despite the elements and join the crossfit polar bear club. Running outside in this kind of weather is miserable and another dimension of the cold is the heat upon entering into the 70+ degree garage after your sub-zero run. Lungs burning from the cold plus body on fire from the heat, equal one memorable WOD and a pretty cool video...Enjoy.

Nicole
Complet as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of rounds and Pull-ups

Shane 6 rounds and 93 Pull-ups
Jacob 8 rounds and 184 Pull-ups
Stacey 1 round of looking good and taking it easy

Thursday, January 29

The theme for the day was mental toughness at all times. Whether you're with your friends, by yourself or at some gym, a PR is a PR. Elizabeth was the HQ WOD and I was hard pressed to find the needed motivation to get excited about the WOD. It's one thing to tell yourself that "this time" is going to better, faster and more focused then the last, but actually doing it is a whole other matter, especially when it comes to a WOD that calls out your weaknesses. So I decided to let the chips fall where they may and went after the WOD with the needed intensity to tell myself at the end that I did my best and improved. All alone, in the garage, a PR is a PR.

Shane hit this one up later in the evening. As for Nate....who knows?

Warm Up:
Shoulder Press 15-15-10-10-5-5-3-3-1-1
Each set followed by 10 Over Head Squats (Tech bar only) and 10 Floor Handsprings

Jacob: 95-95-115-115-145-145-155-155-165-165
Shane: 40-40-50-50-55-55-60-60-70-70

10 Minute Rest followed by

Elizabeth
21-15-9
Clean 135 pounds
Ring dips

Jacob 8:39 Rx'd (PR)
Shane 16:56 (95lbs)

Wednesday, January 28

It’s good to know that even after a triple WOD rest day workout you can pick yourself up off the floor and come back the next day and hammer out some PR’s. Heavy thrusters was the HQ WOD and heavy thrusters was what we got,… as heavy as they’ve ever been. Shane got a PR with pull-ups and thrusters and Jacob was able to do the same.

The WOD was Thrusters 1-1-1-1-1-1-1
Shane: 90-95-100-105-110f-110*-115*-110f-110
Jacob: 160x5-180x2-190x2-200(PR)-205f-205f-205f-200
Nate: 65-75-85-95-100-105-110f

Vital Stats:

Shane “Mountain” Nowak
Age:27
Bodyweight: 120lbs

Pre Crossfit:
10 Pull-ups, maybe?
Thruster: 65lbs, on a good day.
Deadlift and Sqaut: Not unless he wanted to go to the hospital as a patient.

Post Crossfit:
Deadlift: 280lbs
Back Squat: 180lbs
Thruster: 110lbs
Pull-ups: 43
Other Stats; Fran, Helen and Murph all Rx’d.

Vital Stats:

Jacob “JacobSZ” Szafranski
Age:27
Bodyweight: 168lbs

Pre Crossfit:
Pull-ups: 15?
Back Squat: ?
Bench Press: 185lbs
Hand Stand Push-up: 1, with assistance.

Post Crossfit:
Fran: 3:27 Rx’d
Heavy Fran: 6:14 Rx’d
Murph: 31:38 Rx’d
Helen: 6:56 Rx’d
FGB: 401
Filthy 50: 17:36
Pull-ups: 52
2007 Crossfit Games Hopper: 13:09 (155lb)

Vital Stats:

Nate “Nate2k” Rud
Age: 26
Bodyweight: 145lbs

Pre Crossfit:
Pull-ups: Size 7
Deadlift: 120lbs
Back Squat: 140lbs
Helen: 9:50 Rx’d

Post Crossfit:
Helen: 7:22 Rx’d
2k Row: 7:31
Pull-ups: 46
Deadlift: 305lbs
Back Squat: 225lbs
Muscle-up: Check (1)

Tuesday, January 27

Triple WOD day today folks. Just remember, while using Crossfit Szafranski if you experience headache, dizziness, diarrhea, or death, then you're not working hard enough. Do more thrusters.

Jacob opened the show with Heavy Fran: 15-12-9 of 135# thrusters and 45# pull-ups. 6:14 was the final total. He is no longer a boy...He is now a man.

Second WOD was the crossfit official WOD from yesterday: 5 rounds of 30 GHSU and 25 Back Extensions. Nate went for 11:02, Shane did 14:20 with the 20# weight vest and Jacob did 12:12 with the vest as well. Feeling one upped, Nate went on and did a 2k row for 8:23. He will now be known as Nate2k.

Last was half angie. Balls out of 50 pullups, pushups, situps and squats. Jacob went 3:42, Nate 6:08 and Shane 7:14.

Tuesday, January 6th

WOD:
4 Rounds of,
400m Run
15 HSPU (or 75# Shoulder Press)
(2) 15 Towel Pull-ups

Today was a busy and big day at Crossfit Szafranski! We had more people for the WOD than ever before, and some good times were had as well. Evan, Tim, Stacy, Jacob, Shane and Nate all dragged themselves down on this cold and snowy morning to do just what everyone wants to do on a day like that: run outside! Due to Jacob's homeowners association probably not being to fond of him throwing a climbing rope down off his townhouse roof balcony, we subbed towel pullups for rope climbs, 1 pullup for every foot being climbed. Tim started with his own variation of 4 rounds of 400m run, 30 185# DL and 30 Pullups. Unfortunatly we didn't happen to get a time but trust me when I say it looked brutal...The times for the WOD were as follows:

Jacob = 18:30
Evan = 19:25
Shane = 23:54 (w/ shoulder press)
Nate = 19:36 (w/ shoulder press)

Before the WOD, Jacob and Evan went for a pre-workout of shoulder press for 5-5-5-5-5:
Jacob: 135 / 145 / 155-4 / 155* / 155
Evan: 135 / 145 / 155 / 165 / 155

I am convinced, however, that 2009 starts my year as a psychic. Yesterday I remembered making predictions of muscle-ups happening. Turns out today was the day for that to happen! Shane "The Mountain" and Nate nailed their first muscle-ups today, and we were lucky enough to get it all on film!