Thursday, February 19

Today no one did the HQ WOD. Honestly, I don't even know if anyone worked out at all, but what I do know is that two warriors did battle some time ago and some had seen the intense determination they both possessed during their plight. There was much talk about who was victorious, but even more talk about who was more overcome by the shear brutality of their battle. Here is the video of Shane and Nate's epic WOD. Truly awesome stuff... way to go guys.

Enjoy

Wednesday, February 18

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Crossfit Szafranski officially endorses V-MAX weight vest as its prefer vender of weighted vests.

Jacob 21 rounds (PR)...Rounds 1-16 done with a 40lb V-MAX vest

Shane 16 rounds Rx'd

Tuesday, February 17

Today I realized that my nagging pains and aches are more than that and are truly are an injury. All I can say is that the throbbing, pulsating, gnawing pain in my lower legs has brought me to the realization that I have to take some time off and switch it up a bit. No more running, jumping or heavy weight bearing exercises that jar my legs. So with that being said here is my last main site WOD as Rx’d for the next two weeks…. Unless of course it doesn’t involve any of the above mentioned things.

Warm Up Progression:
70%-80%-90%-100%-105% (Based on 1RM of Squat Clean)

3 Dead Lifts-3 Barbell Calf Raises-3 Shoulder Shrugs-3 Hang Power Cleans-3 Front Squats
*Try not to let go of the bar while doing the progression.

Jacob 140-160-180-200-210(Failed on the Hang Power Cleans)

Squat Cleans 1-1-1-1-1

Jacob 140-160-180-200-210(F)-210(PR)

P.S. Shane and Alex did this progression also but I can't remember what their loads were,sorry guys.

Monday, February 16

The worlds waiting for you out there, so get your game face on and do it!

Enjoy your rest day for tomorrow we all may perish.

Sunday, February 15

No witty repartee today folks, just the WOD.

3 rounds for time of:
Row 500 meters
21 BurpeesRun
400 meters

Jacob 15:07 Rx'd... 16 degrees outside for the runs

Shane 25:50 rx'd... 18 degrees outside for the runs

Saturday, February 14

Are you working hard? Do you look like this during your WOD? Chances are no, and probably not. Shane "Mountain" Nowak is, and this is his "Oh!" face. And I mean "Oh S$&@" face. The face of determination looks alot like this, enjoy.

7 Rounds for time of...
10 SDHP (95lbs)
10 Ring Dips

Nate: 14:20 Rx'd
Shane 15:15 Rx'd
Jacob 4:52 Rx'd

And if you still haven't got an idea of what working hard looks like you should look something like this while finishing and/or when finished with a WOD.

5 rounds of 500 meter rowing sprints (when one person finishes the other person starts.)

Jacob 1:31 1:41 1:38 1:36 1:33

Shane 2:05 2:22 2:18 2:12 2:14

Friday, February 13

Fran.... It always brings a shutter to my spine.

Every time this WOD comes up expectations of greatness come to mind and you feel like you can crush your last PR and move foward with your training. To keep improving and motivating yourself to continue to train hard. Sometimes it's not so rewarding, and you're stifled by the set backs of a lack luster time and a greater feeling of misery when you're done with the WOD, more so then ever before. This had been the case as of lately with Fran and I, but not today. Today was the reward. Today was a good day.

Fran

Three rounds of 21-15-9 reps of...
95lb Thruster
Pull-ups

Jacob 3:15

Shane 14:07 Rx'd

Nate 11:50 (85lbs)