Wednesday, July 8: Nate

I'm looking forward to this one because I think I've improved at every part of this WOD. I believe my PR is 18 rounds, so hopefully I can get 19+ some change on this one.

Nate (Not you Nate, the other Nate, the one who doesn't suck!... Just kidding.)

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2 Pood

Jacob (1/2 Nate) 10 minutes

10 Rounds Rx'd

Only did a half version of Nate becasue I did the CrossFit Football WOD first and it really taxed me, not to mention I had to be at the hospital by 11AM. 10 Rounds is not bad but the pace I was at I couldn't maintain for the full 20 minutes. I've had better results in the past with 5-10 seconds of rest after each round with more consistent output with this WOD.






Also thinking about this one too, don't know if I should do it before or after.

CrossFit Football's WOD for tomorrow is

15-10-5

Power Clean, 185lbs
Ring Dips

Nate 4:51 105lbs

Shane 8:59 100lbs

Jacob 6:59 190lbs

Nate worked up to 1RM Power clean, 135 (=PR) Still had lots more in me too. Hoping for 145 next time.

Jacob, my power cleans where so pathetiic and I did not have any coordination on this WOD and was basically going deadlift to hang clean on every rep. After I was done with the WOD I told myself mentally that I wasn't power cleaning the weight, but rather going to squat clean it. This worked without a problem and the weight was flying off the floor into a solid power clean from the ground. I then worked up to a 1RM power clean and did alright, a little too ambititous though towards to end.

Power Clean 1RM

Jacob 190x5-200x3-210(went up easy)-230 Failedx2
PR is 215 for a power clean and 220 for a hang clean, go figure.

Nate 120x3-130x2-135 Failed-135 (Tied PR)

Tuesday, July 7: Front Squats and GHSU

Shane's face say's it all on this one, I was sobbing in the background while taking this picture.

21-18-15-12-9-6-3-1 rep rounds of:
185 pound Front squat
GHD Sit-up

Jacob 38:28 Rx'd (+1) Bodyweight 171lbs

Shane 39:41 120lbs (+1) Bodyweight 119lbs

I've never done front squats at this weight for anywhere near this many reps. I am proud to have finished this WOD Rx'd. Did an extra single at the end to make it an even 85 reps.

P.M. Session at the FD.

Jacob

Flat Bench 15-12-9-6
*After each set 10 3 count triangle push-ups

135-165-185-195

Incline Bench 15-12-9-6
*After each set 10 clapping push-ups

115-135-155-165

Decline Bench 15-12-9-6
*After each set 10 strict dips

135-155-165-175

Monday, July 6: Pushing and Pulling

Today I had high expectations but low results...

Jacob

Shoulder Press 1-1-1-1-1

140-150-160-170-175

Push Press 3-3-3-3-3

160-175-190-205-210X2

Weighted Pull-ups (Max Reps) 10lbs-10lbs-20lbs-20lbs-30lbs-30lbs

17-16-17-17-14-13

Nate

Shoulder Press 5x1, 75x5-85x5-90-95-100-105(PR)

Push Press 5x3, 80-90-100-105-110-115 (PR for 3)

Push Jerk 5x5, 85-95-105-115-125 (PR for 5)

Weighted Pull-ups (Max Reps) 10lbs-10lbs-20lbs-20lbs-30lbs-30lbs

9-10-7-6-5-4


My legs are still sore and I didn't get to finish my WOD, no big deal, next time.

Sunday, July 5th

Shane

5k Run

23:45 PR!

Saturday, July 4: Happy 4th of July

The Patriot

For Time:
1 Mile Run
50 Jump Squats, 6" jump
50 Dead Hang Pull-ups
1 Mile Run
50 Front Plate Raises, 35lbs
50 Alternating Jump Lunge Steps
1 Mile Run
50 Oblique Ball Twists
50 Shoulder Press, 95lbs (seated, behind the neck)
1 Mile Run
50 Deadlifts, 135lbs
50 Overhead Squats, 45lbs
1 Mile Run
50 Burpees
50 Double unders

Jacob 1:03:58 Rx'd

Mile 1 6:21
Mile 2 6:32
Mile 3 6:48
Mile 4 7:12 (Puked a little in my mouth.)
Mile 5 7:38 (Almost met "Dookie's" big brother "Shart" a couple times.)










Have a happy 4th of July everyone and be safe.

Friday, July 3: Rest day, but...

CrossFit HQ wants Randy, 75 Power Snatch for time, 75lbs

CrossFit Football wants 10/1-1/10 ladder of 75% BW Power Cleans and CTB Pull-ups, with a warm up of 3X5 Push Jerk.

I want rest... well kind of.

Lately I feel tired, but not beat. I still feel that a quick warm up lift session with a little metcon is something that would be of benifit to me, and I'm really begining to warm up to the CrossFit Football's WOD's. I still don't feel focused enough to have some awesome training plan and diet, but I now more then ever just want to get out on in the sun and let loose. I probably should get a good nights sleep and then rest for the remainder of the day, but who knows.

I might... I might not.

Thursday, July 2: Tim Ozanne, Deadlifts, Ring Dips and Knees to Elbows.

July 5th marks another very special day at CrossFit Szafranski, it is the birthday of a very special man, or legend if you will. On the humble streets of Batavia a warrior lives, determinded and patient. A jedi master of the art of fitness and a scholar of the ways of "the fit". Tim Ozanne, or better known as "Batavia Timmy" is having a birthday. Tim is a crossfit guru in the suburban Chicagoland area and truely a master at his trade.

Tim Ozanne is a proud father, husband, mountaineer, financial mastermind, crossfiter and good friend. So let's all let Tim known that with Crossfit as in life, it's the size of the fight in the dog, not the size of the dog in the fight. It's all about commitment with Tim, but then again I think we all already known that.

Happy early birthday Tim and don't worry, your Birthday WOD is coming, but now you have to settle for this stupid T-shirt instead.





By the way for those of you who don't know Tim has a 265lb front squat, talk about a bad dude. I think that Tim's face looks something like the T-shirt when he's squating the big weight like he does.

Today CrossFit Football WOD

10 Rounds fot time of:
3 Deadlifts, 315lbs
6 Ring Dips
9 Knee's to Elbow's

Jacob 9:51 Rx'd (I've never deadlifted this much, this fast before in my life, ouch!)

Nate 11:54 @ 225# DL. By the end the deads felt heavy but powered through it still...

Shane 20:29 @ 225#DL. Just a hard WOD!