Thursday, May 14

Well after a hellacious night shift in the ER, near fatal sleep deprivation and a whirlwind of packing Ashley managed to get Evan, Tim and myself to the airport on time. After one lost bag and a uncomfortable plane ride…



Welcome to Denver

Wednesday, May 13

Rest day today, and I need it because it's going to be a long night in the ER.

Tuesday, May 12

Well I can say these two WOD's are probably the hardest crossfit WOD's I've ever survived. Evan smashed both WOD's with a 1st round time on the deadlift/400m of 1:37 and the two of us had a first round time of 1:15 for the CTB/FS/Burpee WOD, that is until I had a damn meltdown on the second round of front squats. Somebody should have broke out the pooper scooper and carried my sorry butt off the mat, yet I pushed through it and saved what little dignity and self respect I had. I guess the best part was that A. my back isn't broken; the doc's cleared me for physical activity... maybe not crossfit but who cares, and B. I never thought I could deadlift 300lbs for 24 reps in a WOD and front squat 165lbs 30 times either. So I had to celebrate the small victories on this one. The only thing left to say is that Evan is the real deal and remember the name EVQ, because you're going to see it at the top of the leader board in Denver, that is until I climb out of the basement on day 2, I can only hope.



Workout # 1
3 rounds for time of:
8 deadlifts, men - 300 lbs / women - 195 lbs
400 meter run

Evan 5:43

Jacob 6:47

Shane 7:33 (180lbs)



Workout # 2
3 rounds for time of:
10 chest-to-bar pullups
10 front squats, men - 165 lbs / women - 105 lbs
10 burpees

Jacob 8:42

Evan 6:08

Shane 6:15 (90lbs)



Total for Both WOD's:

Evan 11:51

Jacob 15:29

Shane 13:48

Monday, May 11

Here's the plan

Back Squat 5-5-5-5-5

Jacob 185-195-205-215-225

Front Squat 10-10-10-10-10

Jacob 135-145-155-165-175

Deadlift 10-10-10-10-10

225-245-265-285-305

Tomorrow Evan and I will hit up the Denver WOD's. I'll let you know how it goes.

Sunday, May 10

Wish I could tell you that I had an awesome work out today, but I didn't. More importantly though I'm alive, despite the night I had at Rick's bachelor party. Once again congratulations Rick, and may your marriage last you a life time.

Oh yeah the Denver WOD’s are up and I should have guessed it…

Workout # 1
3 rounds for time of:
8 deadlifts, men - 300 lbs / women - 195 lbs
400 meter run

Workout # 2
3 rounds for time of:
10 chest-to-bar pullups
10 front squats, men - 165 lbs / women - 105 lbs
10 burpees

I’ll hope for the best.

Saturday, May 9

What a beautiful day, had to get outside and soak up the sun. HQ wanted running, well I had something else in mind.

10 Rounds of: (Not for time)
15 Ring Dips
15 3 count Push-ups (3 second hold at the bottom)

30 minute rest then...

10K Run and 100 Burpees for time, Partition as needed.(With 20lb Vest)

Jacob 58:08

Shane 1:02:35 (10K Run only)

Friday, May 8

I though it interesting to conduct an experiment so here it is...

How effective is Crossfit and how has my training progressed?

I've done "Grace" aka 30 clean and jerks (135lbs) for time twice in my life and remember both times vividly. The first time was 2:53 and the second time was 2:47, not bad but there’s plenty of room for improvement. So here's the experiment, I am betting that my Grace time is better, not even training specifically for this WOD just by associated movements alone. I know this doesn't sound presumptuous, but here is the catch, “the what if” of sorts. What if my Grace time is as good if not better then my previous efforts, but with the weight of 155lbs? Can it be, will it be, is the magic in the movement? Well I’m not certain if the latter will be true but I’m feeling good and it’s 11:32PM on a Thursday and I’m bored. So I’m going to hit up Grace right now and post my time, then I’m going to sleep for a few hours and then do Grace again at 155lbs in the morning and see what happens.

Who knows…? I sure don’t, but let's find out.

Grace

For time:
30 Clean and Jerks, 135lbs



Jacob 2:24 (PR)

Shane 3:30 (85lbs went with a lighter weight for better form)

Heavy Grace

For time:
30 Clean and Jerks, 155lbs

Jacob 2:57