Sunday, September 12: Squats Cleans and Double Unders

Happy to finally have a new Vado HD after my last one stopped working. I must say it had a good run, well over 2 years of heavy use. The best part is I got my new one for 1/3 the original price of when it first came out and I now have a tripod, so no more excuses on bad camera angles for WOD's. Well there was a lot to get done today, to bad it was by myself. None the less a good workout.


Warm Up:
Stretch

WOD #1
Squat Clean (1x5) to Front Squat (5X5)
*5 CTB Pull-ups after each set

Jacob 135-155-175-185-195

Sqaut Clean (3 second rack hold) to Shoulder Press
Complete 1 set each minute for 10 minutes.


Jacob 155lbs (x10)

3 Attempts for Max Reps of Double Unders
1 minute rest after each attempt

Jacob 97(PR)-37-74
Total 208

WOD #2
As many rounds as possible in 10 minutes of:
6 Squat Clean, 135lbs
12 Pull-ups
24 Double Unders

Jacob 5 Rounds +6SC and 12PU

Saturday, September 11: Never Forget!

Let us never forget the lost and fallen... May God Bless America.

Friday, September 10: Post Fran Rest Day

I don't know what it is about Fran that still shocks my muscles to the point of pain. Not just your run of the mill DOMS, but legs full of broken glass and shoulders made of lead pain. Either way I'm pleased with the early portion of my Fran and can't wait to bust out a 2:20 something Fran in the near future and feel like a real mean motor scooter. So today I just ran errands in the morning before I went into work at the ED. So not truly a real rest day, but just about the closest thing a guy like me is going to get.

Thursday, September 9: Fran and Tabata Airdyne

Evan, keeps PR'ing this one and I keep getting slower, but not today. Today we both crushed it! Big time!

WOD #1
Fran
21-15-9 reps for time of:
Thrusters, 95lbs
Pull-ups

Evan 2:39(PR)


Hudson gave Evan his Dad a well deserved pat on the back and said "good job dad". Good job indeed.

Jacob 2:37


I couldn't pull it together on this one towards the end. I hit the bar for my 9's at 1:51, which is a blistering pace and then locked up 3 times on the thrusters, and couldn't even hammer through my pull-ups with out having to let go of the bar.

WOD #2
Tabata Airdyne
4 minutes od 20 seconds of work and 10 seconds of rest.

Evan 102 Calories

Jacob 91 Calories

Wednesday, September 8: 200 Push-ups and Pull-ups

Kept it simple because we had some calls breaking up the day.

10 Rounds for time of:
20 Pull-ups
20 Push-ups

Jacob 16:38

Tuesday, September 7: Rest Day, Work Day

Worked all day in the ED, 7AM-8PM... That's a workout in itself.

Monday, September 6: Bodyweight+ Snatch!!!

Well after years of crossfitting and countless attempts at a bodyweight snatch, today was the day. 175lbs on the bar, lifted in one continuous motion overhead by a man weighing 172lbs, huge accomplishment. The best part is I didn't even see it coming, it just kind of happened. The final WOD of 3 on a breezy Monday morning, making for 1 big lift. I'm pleased to say the least and know I got 185lbs in me soon enough.

Warm Up:
Stretch

WOD #1
With 30 Minutes complete:
10 Minutes work up to 1RM Clean
10 Minutes max reps Handstand Push-ups, 4" Parralettes head to floor
10 Minutes Airdyne, max calories

Score lbs+reps+calories





Jacob
260lbs(PR) Power Clean
60 Handstand Push-ups
173 Calories

Total: 493 (So close to 500)

WOD #2
Complete 1 set every 30 seconds until failure of:
1 L Pull-up
2 CTB Pull-ups (Dead Hang)
3 Toes to Bar
*Can't let go of bar in order for set to count.

Jacob 20 sets

WOD #3
Snatch 1-1-1-1-1-1-1-1-1-1




Jacob 95-105-115-125-135-145-155-165-175(PR)-185(Failed x3)

After looking at the video of the lift I noticed I actually got airborn for a second.



Bodyweight 172lbs this AM.