Sunday, May 7: Lynnette

With great ideas come great suffrage, and the possibility of great reward. Lynn is one hell of a work out, as leisurely as you want, or as bad as you can make it. Today Shane and I choose the ladder or the two, and it was worse than either of us could have imagined, but as always there’s a twist.

Lynnette

5 Rounds for max reps of:
Body weight bench press
Pull-ups
Seated Press, 45lb Dumbbells
Row, calories

Post reps/calories for all exercise in each round and totals.



Despite feeling the closest I’ve ever felt to vomiting I can say I was pleased with what would have been my Lynn score of 259 (Bench and Pull-ups). This would have been a tie for my PR and this is with a 185lb bench which is 15lbs more than my weight, and 5lbs more than my last Lynn attempt.

So all in all, Lynn is bad, Lynnette is worse, my hands are torched, and vomiting sucks.

Saturday, June 6: Shane Works Out.

Shane

3 mile run

26:54

(Hopefully I will find something funny to post later on)

Friday, June 5: The New Deal!

I think that all work and no play can lead to a very boring existence, and with that in mind I think the blog could use a lighter approach, one that allows for more dialogue of a non-crossfit nature. I know this may come as a surprise to people but there is more to life then crossfit and here at the E-town garage gym, crossfit is the point of intersection of lives, but not the road on which we travel.

So here’s the “New Deal” of sorts… Post what you would like, because I will. The only stipulations are that you, me and we keep it clean, meaning PG-13 or better as far as the content goes. Additionally you have to have in your posts some type of fitness related activities that you have completed during the day or passing days. Lastly, you also need to keep it interesting and/or humorous, which ever you prefer. Post links, sound clips and pretty much anything else you want, but remember you have to post your WDDD (work done during the day) and then you’re free to do as you like.

Enjoy and hope this makes things better for all of us.

Jacob say's...

Example:



Currently listening to 2 Bit Pie's 2 Pie Island

Jacob

Back Squat 12-9-7-5-3-1
180-190-200-210-220-230x3

Front Squat 12-9-7-5-3-1
160-170-180-180-180-190

*20 Knees to elbows after each squat set.

3 Rounds for time of:
10 Deadlifts, 275lbs
50 Double Unders

Jacob: 3:55 Rx'd

My nubers may stink, but at least I have my Caddy...

Thursday, June 4: Jackie Plus...

Today I gave the 10-9-8... WOD a go followed immediately by Jackie, it sucked but so does Crossfit.

"Jackie"
1K Row
45 Thrusters, 45lbs
30 Pull-ups

Jacob: 6:45 Rx'd



10-9-8-7-6-5-4-3-2-1 Reps for time of:
Power Clean, 155lbs
CTB Pull-ups
KBS, 1.5 Pood

Jacob: 12:40 Rx'd

Shane: 15:51 90lbs PC



Nate:
Road Bike 24.8 miles; 1:32:38, Ave speed 18.2m/h, Ave power 202 watts.

Wednesday, June 3: Crossfit Video Qualifier and Some Clean and Jerk Video's

Enjoy the clip, who knows what tomorrow brings. (The weight is 185lbs from 05/30/09)



So the video qualifier has netted another 5 athletes, and come to think of it May 30th was the day of my best friends wedding, which I was the best man in. So I think it's safe to say that it wasn't ment to be, but that doesn't mean I can't give it a try anyways. I'm going to go ahead and do all 3 of the video WOD's tomorrow and see I could've had a chance... that is if I had did it when I was supposed to.

"Jackie"
1K Row
45 Thrusters, 45lbs
30 Pull-ups

Jacob:

3 Rounds for time of:
10 Deadlifts, 275lbs
50 Double Unders

Jacob:

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Power Clean, 155lbs
CTB Pull-ups
KBS, 1.5 Pood

Jacob:

Total:

*Video will be posted of all WOD's seperately, so I'll keep you posted.

Shane

500m Row x5
Rest 2 min between each row

2:20
2:07
2:13
2:17
2:18


Nate:
So I saw ortho this morning regarding my legs hurting like hell and their consensus was that it could be a stress fracture due to the fact that it hurts during activity as well as at rest. They scheduled me for an MRI for Friday to rule out the stress fracture versus bad shin splints. But in the meantime they said I could get back to training as long as what I did caused no pain. Unfortunately that rules out weights and running for now so that means swimming, biking and core training.

Swim:
Warmup,
4x200m easy pace.

Sprint,
10x50m @ 1:00 hard and fast
4:00 rest
10x100m @ 2:00

4x200m
- Backstroke
- Kick
- Pull
- Freestyle

Sprint,
10x100m @ 1:45
4:00 rest
10x50m @ 0:45

Cooldown,
2x200m east pace.

Tuesday, June 2: Crossfit Football and Stuff

Today was a Crossfit Football day, they really have some good stuff on their site and you can always count on doing some heavy lifting which is what I need to be doing. My AM routine was bicepts and tricepts at the fire department with an assortment of deadhang pull-ups, deadhang dips and strick 3-count push-ups mixed up with curls and different old school weight lifting work then Evan, Shane and myself all did various warm up sets and closed with the Crossfit Football WOD.

Evan
Deadlift 60% SRM 1 rep every 30 seconds for a 15x1 sets.
315lbs (With Chains)



Jacob

Bench Press 5-5-5-5-5 (My ankle is still sore.)

135-185-205-215-225

Shane

Over Head Squat 5-5-5-5-5

45-55-60-65-70

Then everyone did…

7 Rounds for time of:
3 Push Jerk, 155lbs/95lbs
6 Pull-ups
9 Push-ups

Jacob 3:42 Rx'd

Shane 6:19 (95lbs)

Evan 5:25 Rx'd

Monday, June 1: Erin

Erin

5 rounds
40 lbs dumbbell split cleans 15
21 pull-ups

Shane 15:15 25lbs dumbbells