Thursday, Februrary 26

I know that yesterdays entry was actually supposed to be for today but once again I have no idea who did what, if anything at all. So here's a few awkward pictures and I hope you laugh, because this is the new prefered warm up stretch at Crossfit Szafranski.

Wednesday, February 25

I have come to the conclusion that this blog software is unpredictable at best and I cannot post daily without some type of problem occuring so with that being said this workout was subed, but I can assure you that for once the sub was harder then what HQ had set up for us today. So you be the judge, but I already know Nate and Shane are on my side.

The basis for the sub was that in 100ft of lunges each step roughly covers 3ft so the sub was 35 alternating jump lunges and Shane did 37 because we measured his lunge and it was only 33".

Here's HQ's WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups12 Sit-ups Walking lunge 100 ft. 9 Pull-ups9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

Here's Our Sub 35 Jump Lunges 21 Pull-ups 21 Sit-ups 35 Jumps Lunges 18 Pull-ups 18 Sit-ups 35 Jump Lunges 15 Pull-ups 15 Sit-ups 35 Jump Lunges 12 Pull-ups 12 Sit-ups 35 Jump Lunges 9 Pull-ups 9 Sit-ups 35 Jump lunges 6 Pull-ups 6 Sit-ups

Jacob 8:31

Nate 11:41

Shane 12:40

Tuesday, February 24

Some might want to rest, but others want T-shirts....right?

HQ says rest, for time!

Monday, February 23

Today was a good day and I was able to do the HQ WOD without pain, well any unusual pain for that matter.

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 repsRow
500 meters
115 pound Push press, 12 reps

Jacob 11:11 Rx'd
All sets unbroken and all rowing intervals under 1:50.

If you look closely at the upper right board, towards the left edge you can see my time for the WOD.

Sunday, February 22

Today I did legs at the fire department but could not do the HQ WOD do to my legs still being a little achey, but I did do a scorcher of a legs day and here it is. As for everyone else, it's might as well be international waters out there, anything goes. I'm sure Stacey is still too cool for working out or at least working hard, just kidding Stacey.

Barbell Lunges

95lbsx30 steps

115lbsx24 steps

135lbsx18 steps

155lbsx12 steps

Seated leg Extension

15x130lbs

12x150lbs

9x170lbs

6x200lbs

Lying Leg Curls

15x100lbs

12x130lbs

9x150lbs

6x170lbs

1 Minute of work, 1 Minute of rest:

20lb Wall Balls 5 rounds

30

30

30

30

30

Saturday, February 21

I have totally let this site get out of control and have completely forgot most of what has been done over the last few weeks. With that said I'll try to do the best I can here and say that Shane did something like this today, but to the factualness of these events I cannot attest to.

That was me trying to impersonate Shane "Mountain" Nowak, future Elgin City Council hopeful. Remember Nowak, No Bull!

For time...

25 pound Dumbbell snatch, 21 reps, right arm

21 DH Pull-ups

25 pound Dumbbell snatch, 21 reps, left arm

21 DH Pull-ups

Shane 12:39

Everyone Else...?

Friday, February 20

With my legs still bothering me I have been doing more conventional weightlifting workouts in hopes of building strength. Below you'll see an example of what I've been doing for a Bicept and Shoulder workout. Other than that I think Shane has offically started his diet so lets wish him luck with that... Gooodbye butter, goodbye cheese, good luck Shane.

Today HQ says rest, if you want to.

Bicept and Shoulder WOD:

Shoulder Press 15-12-9-6-3
95-115-135-155-165

Shrugs 21-18-15-12
225-245-265-285

Front Dumbell Raises 15-12-9-6
40-50-60-70

Upright Rows 15-12-9-6
95-105-115-135

Straight Bar Curl 15-12-9-6
60-80-100-110

Dumbell Hammer Curl 15-12-9-6
70-80-100-120

Kettle Ball Curl 15-12-9-6
1 Pood, 1.5 Pood, 2 Pood, 80

Reverse Grip Curl 15-12-9-6
50-60-70-80