Saturday, February 27: 25-50-75

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Jacob 14:31

Friday, February 26: Shoulder, Chest and Tri's Triple.

Warm Up:
Bench Press 15-10-5

Jacob 130-180-220

WOD #1
5 Rounds for max reps of:
Bench Press, Body Weight
Push-ups
*Immediately complete push-ups after bench set, do not rest until after push-ups are complete.

Jacob (BW 171lbs, BP 180lbs) 15/25, 15/25, 12/28, 12/25, 6/25


Total BP 50, PU 127

WOD #2
21-15-9 reps for time of:
Kettlebell Swing, 2 Pood
Burpee
CTB Pull-up

Jacob 5:43 Rx'd

Shane 9:46 (1.5 Pood, PU)


Evan 6:27 (45lb 1 Arm Dumbbell Power Snatch)


WOD #3
"The 50 Cal" Light (3 Rounds instead of 5)

3 Rounds for time of:

Start with the number 50 and subtract your max ring dip or pull-up reps. This new number will be the calories you must row in order to end the round, both numbers combined totaling 50. Note reps, calories and time for each round.

***Each round followed by 3 minutes of rest***

Jacob RD 27/Cal 23 1:14, RD 22/Cal 28 1:30, RD 20/Cal 30 1:59

Thursday, February 25: Run Forest Run...

No WOD today, but did run for an hour on the treadmil just to sweat a bit. Still feeling run down, but not as much as I have lately, going to hit it hard tomorrow.

Jacob 8.5 mile Run, 59:51

Cranked up the treadmill to come in under an hour.

Wednesday, February 24: Heavy Rain

Heavy Rain for PS3 by Quantic Dream

This game is like nothing you've ever seen before, as if you're playing a movie where you're trying to catch a serial killer. The video game equivalent of Zodiac by David Fincher, truly impressive and addictive.

Tuesday, February 23: 5 Rep CFT

Not quite the total, but rather a 5 rep max

Warm Up:
2k Row followed by 1 mile run

Jacob 13:58 (2k Rom 7:31, 1 Mile Run 6:27)

WOD #1

5 Rep Max Crossfit Total:

5 Rep Max Back Squat
5 Rep Max Shoulder Press
5 Rep Max Deadlift

Jacob 755 (BS 250, SH 155 and DL 350)

Monday, February 22: 5k Row

For time:
5k Row

Jacob 19:19

Took it easy on this one while I watched TV.

Sunday, February 21: Redemption Triple

No rest today

Warm Up:
Thruster 3-3-3-3-3

Jacob 95-115-135-155-165

WOD #1
Thruster 5-4-3-2-1-1-1

Jacob 165-175-185-195-205-210-215(PR)

WOD #2
Five rounds for max reps of:
2/3 Body weight thruster, 135lbs
Push-ups

Jacob 17/60, 13/55, 11/45, 10/40, 11/32

WOD #3
"Garrett"

Three rounds for time of:
75 Squats
25 Handstand push-ups, Parralettes
25 L-pull-ups

Jacob 26:48 (HSPU on 25lb bumpers as parralettes, head to floor)