Sunday, April 26

"Take Me To the Hospital"

15-12-9 reps, for time of:
Squat Clean and Jerk (155lbs)
Pull-ups (45lbs)

Jacob 13:39 (2 Extra C&J 17-12-9)

Good luck to everyone on this one, and let me know how it goes.

Saturday, April 25

Today is such a needed rest day... and I think everyone is going to use it.

Friday, April 24

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

15:59 Rx'd (PR) last time 17:36? The last set of double unders got it for me.



Then Tabata Abs x5 Movements 400+ Reps

Then 2.27 Mile Run 13:12 (5:48 Mile Pace) From Mapmyrun.com

Not bad for a days worth of work.


Update from Nate:
The WOD from the HQ site today was Michael, and I have no problem with running and glute ham device workouts but tomorrow is a rest day so I say lets up the ante! Today was another original dreamed up fresh at CFSZ:

Run 1600m
Max rep KBS@55#
Run 1200m
Max Rep KBS@55#
Run 800m
Max Rep KBS@55#
Run 400m
Max Rep KBS@55#

Total time was 22:43 with a max total of 114 KBS. Not bad work for a gorgeous 80 degree Friday in April!

Update from Shane

Run 1200m
Max 1 pood KBS
Run 800m
Max 1.5 pood KBS
Run 400m
Max 2 pood KBS

Time 17:46
1 pood KBS 56
1.5 pood KBS 28
2 pood KBS 11

Thursday, April 23

Who knows what the day will bring?

Well, looks like everybody took a rest day… everyone except me! Shane is probably still lying in my front lawn, further decreasing my property value, if that’s even possible? Nate say’s he did the Filthy 50, and I believe him, he likes that WOD. What he doesn’t like is posting his numbers, and leaves me that chore. Oh wait, another thing Nate doesn’t like is any WOD that requires you to lift more than 95lbs and he often comes up with some other workout that involves something like 200 kettlebell swings intermixed with Lamaze breathing techniques, yoga and leggings.

I digress however and instead of doing the Filthy 50 I did the “50 Cal.” a CFSZ original and I’d been toying around with the idea of doing it for sometime, which was a mistake. So if you want to induce stroke like symptoms in the privacy and convenience of your own garage gym, give it a try. You won’t be disappointed.

“50 Cal.”

5 Rounds for time of:
Max rep Ring Dips
Row for Calories

***Each round followed by 3 minutes of rest***

Start with the number 50 and subtract your max ring dip reps. This new number will be the calories you must row in order to end the round, both numbers combined totaling 50. Note reps, calories and time for each round.

Jacob
Round 1: 1:16 30RD/20 Cal.
Round 2: 1:35 20RD/30 Cal.
Round 3: 1:35 23RD/27 Cal.
Round 4: 1:41 21RD/29 Cal.
Round 5: 2:14 14RD/36 Cal.

Over all this WOD was more painful then Barbara by a long shot. I made the mistake of taking only 1 minute of rest between the first and second round and feel I paid for it dearly in the end, as you can see.

The Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (Singles)

Nate 24:46 (PR)

Shane 35:58

Wednesday, April 22

Sometimes when you tell yourself something, mentally you believe it to be true so much to the point where your body just follows suit. Expectations can become reality if you believe them to be a truth rather than an opinion on a matter. Today was a perfect example of that kind of self empowerment and determination. Shane, Nate and I all believed when getting ready to do the first qualifying WOD of the Great Basin Crossfit Games consisting of power snatches and sand bag carries that we had a total of 5 rounds of snatches and 5 rounds of carries to complete the WOD, but actually the last carry was extra and the WOD finished with the snatch. Determined to put up respectable times we all paced out our time and set goals based on our expectations believing them to be reasonable and true. Disappointed with the WOD after it was done thinking of how to improve we all moved on, only to find out that our times were even faster because we believed we had to do more just to stay competitive. This time going above and beyond was not a matter of desire but of necessity, we all thought that’s what had to be done, going the extra mile or in this case the extra 100 yards.

Snatch (power or full) x 5 reps (135#/95#)
Short Sandbag Carry (90#/70#)
Snatch x 4 reps
Sandbag Carry
Snatch x 3 reps
Sandbag Carry
Snatch x 2 reps
Sandbag Carry
Snatch x 1 rep

Jacob 3:59 Rx'd

Shane 9:09 (75lb snatch)

Nate 5:15 (90lb snatch)

EVQ making the Muscle Snatch look good since 1989...Dig it!

Tuesday, April 21

Due to the rain and the cold, the plan for today had to change. The plan was to do the WOD from the Great Basin Qualifier with the sandbag carry. So, here what everyone did for the day.

2k Row

Nate 8:09

6 Rounds
30 Air Squats
10 Chest to bar pull-ups
5 Power Cleans and Jerks (95lbs)

Shane 14:46

5 Rounds
10 Power Snatch (115lbs)
20 Wall Balls (20lbs)

Jacob 10:15 Rx'd

Evan 10:38 Rx'd

Evan decided to have a go at J.T. also.

21-15-9
Handstand push-ups
Ring dips
push-ups

15:11 Rx'd

P.S. I have a awesome still frame progression of Evan's Muscle Snatch, talk about text book lifting, it's really good and I'll post it later.

Monday, April 20

I don't even know what to say about this picture, but I think Shane is taking a rest day.