Monday, November 29th, 2010 - Back Squat PR / 7min amrap

The new strength continues to amaze me.  Glad the hard work is paying off.  5/26/2009 was the last time, that I squated what I consider to be heavy.  I squated 275lbs.  The closest I got to that was 2 weeks ago and that was 260lbs x 4 reps.

I'm weight alot less and tonight I hit another PR.
5-2-2-1-1-1
135lbs/185lbs/205lbs/245/265/280(pr)

I gotta say I'm pretty happy with this.  Yesterdays wod was brutal.  Not to mention, I front squated on Saturday, OHS'ed on Sunday and still hit a PR.

Is it the smartest thing to do...probably not.  In a few weeks I'll be easing up on the heavy lifts.  So it is what it is.  I'm lifting heavy stuff and that's all that really matters.

Metcon:
7min as many rounds as possible
7 sumo deadlift high pulls
10 ski jumps over barbell
7 toes to bar

6 rounds + 3 - rx'd

It's a solid score.  I fell apart on the toes to bar on the last round.  2-2-2-1, prior to that all t2b were unbroken.

Afterwards, my new thing is to hit the GHD after the metcon.

GHD
3x10

Rest day tomorrow...

Sunday, November 28th, 2010 - OHS PR & "THE couplet", PM bench press

Haven't done over head squats in FOREVER...so I said let's work on some weakness.

5/2/2/1/1/1
75lbs/95lbs/115lbs/140lbs/150lbs-FAIL/150lbs (5lb pr)

I'm super happy with this. I'd be willing to bet without looking at my journal, that it's been 3 months since I worked on the OHS.

My conditioning has been feeling like crap, so let's throw down on a hard metcon.  I chose "THE COUPLET" from the 2009 Crossfit Games.

3 Rounds for time
30 20lb wallball 10ft target
30 75lb squat snatches

scalled it to 20 reps for each movement.

Jake - 19:10 scaled not rx'd

WOW!  This workout consumes every ounch of oxygen in your body.  I was gasping for air.  The movements never felt heavy, just couldn't move very fast.  As my metcon's increase over the next month, I want to give this one a go again.

After looking at many people's times, 19 minutes is about average for rx.  13 minutes being elite rx.

PM Strength work

10hr+ later

Bench Press

150lbs x 3

170lbs x 3

190lbs x 6

Saturday, November 27th, 2010 - Aggravation

So at 7am on Monday, I'll have worked 72 out of the last 96 hours.  I was off 24 hours yesterday, but I spent a good amount of the day sleeping.

Needless to say, this week's training schedule wasn't the greatest.  Nor, was my diet.  I was a bit shocked when I stood on the scale last evening.  It read 188.8lbs.  EEEEEeeeekkkkk.  We need to get that back in line.  I feel much better at 182lbs.

I'm a little tired...a little wired...very irritable and I wouldn't mind beating on a chick named "Annie".

Started out with some front squats.

Front Squat
130lbs x 5
150lbs x 5
170lbs x 7

Bent Over Barbell Row
3x5
135lbs

"Annie"
50-40-30-20-10
Double Unders
Situps

Jake - 8:54 rx'd (about 35 seconds off my previous PR)

I HATE this workout.

Thursday, November 25th, 2010 - Thanksgiving and some ring work

Missing my family today.  It's day 2 at the firehouse.  There is a slight chance that I may work tomorrow as well.  If I do, it'll be 96 straight hours at the firehouse.

Rest day...nope, not this guy!

Standing Press
95lbs x 5
110lbs x 5
125lbs x 5

Strict ring pullups
3x6
20 unbroken double unders after each set of pullups

Strict ring dips
3x6
20 unbroken double unders after each set of dips

Monday, November 22nd, 2010 - Daily Grind - Deadlift PR

Well I guess the weekend of questionable rest is over.  Gee...that went fast.  The double workout test on Friday seemed to work it's magic.  I'm nice and sore today. 

Wasn't feeling the most motivated when I woke up this morning.  As most days start, I planned on not working out.  Throughout the day, I saw some guys post some workout summaries.  From there I thought, I better get back on course.

Wendler's program has seemed to workout fairly well.  I'm being patient with the stength increases and it seems to be paying off.  I haven't seen any HUGE strength gains, but I am stronger.  I'm 9 weeks in and I can feel the toll starting to add up.  It's a very trying/taxing system, but it works.

AM:
Bench press
5-5-5+
140-160-180x6

PM:

Holy nike's batman!  I hit me another PR.  This is probably my biggest strength gain PR.  Granted I haven't tested a 1rm in forever on the deadlift.

Recent PR's on deadlift
5/26/09 - 315lbs x1 @194lbs
5/17/10 - 315lbs x 3 @ 187lbs
Today - 345lbs x 1 @ 183lbs

Jake - 5 rounds (scalled from 155lbs)
Deadlift ME
5-2-2-1-1-1

185/225/275/325(pr)/335(pr)/345(pr)

Metcon -
7min amrap
5 - 135lbs power cleans
8 - bar jump over burpees

Saturday, November 20th, 2010 - Rest Day / Haz Mat Drill

DuPage County HazMat Drill Exercise is the closest thing I got for a rest day.  I tell you I really enjoy being on this team.  However, nothing zaps your energy,  like being wrapped in a blue garbage bag on a 35 degree day.

Side notes about yesterdays two-a-day.  Feeling pretty good.  No crazy soreness or stiffness.  After last nights metcon, I helped a good buddy of mine move into his first home.  I gotta say, I was feeling a bit like Miko Salo.  2 workouts and helping a friend all in one day.  I even got to sneek in a fire alarm response with my Dad on his fire engine company after the PM workout.

I tell ya, nothing is cooler than your old man driving you to the possible fire.

Accomplished something I didn't think was possible yesterday as well.  50 ghd situps.  I broke them into 10-10-10-10-10.  The abs are feeling stiff and ackey.

Friday, November 19th, 2010 - Goals? 2k Row

So, it's been 48 hours since Fran. I really don't feel that bad. Moderate soreness, but nothing crazy. The last time I did Fran, I remember being CRUSHED from Fran. When I say CRUSHED...I mean for like a week. I could barely walk the next day. I went from an 8+ min Fran to a 5:44 Fran.

This time, I guess you could say I matched my PR. The added strength I think is what has helped prevent the soreness. I had a hunch, so I wanted to do a test this morning.

2k Row
previous PR - 7:51 (09/12/10)
today - 8:03

I'm thinking my cardio isn't what it once was. I think that's the main reason I didn't PR on fran. I'm ok with that for this time. I've been pretty strength focused these days.

What are your thoughts?

On a positive note...

I found some "OLD" goals of mine, back from my Crossfit Naperville days.

6 month goals
1. 300+ for FGB
2. Muscle Up's
3. Sub 4 min Rx'd Fran


12 month goals
1. 1 BW OHS
2. 2xBW Squat
3. 2.5xBW Deadlift


March 5, 2009 2:02 PM

My goals were probably a little ambitious at the time.  I've accomplished the FGB goal.  I'm pretty close to the Fran goal and I'm pretty close to the OHS goal.  I don't know what the hell I was thinking on the squat/deadlift goal.  That was pretty stupid and unrealistic....bwahahahahaha

PM WODS
Strength
Standing Press 5-2-2-1-1-1

95lbs/115/125/135/140lbs/145-fail

This matched my PR from 5/21/2009 @ body weight of 195lbs
Today's PR @ bodyweight of 182lbs

10min AMRAP

5 135lb deadlifts
7 Triangle Pushups
9 Pullups

Jake - 8 rounds + 7 reps Rx'd 

Then, I helped a buddy move into a new house.  I'm feeling a little like Miko Salo.

Wednesday, November 17th, 2010 - Fran (2 second pr)

I woke up and today was a planned rest day.  After reading CFWC's website, I couldn't let today go as planned.  Not with a workout like Fran on deck.  I've made ALOT and I mean ALOT of progress with Fran.  6:03 was my first fran 2 years ago.  It was done with 42lbs and my pullups were jumps from a box.

Today:
Fran rx'd 5:42

I thought forsure today would be the day that I break 4 minutes.  This is the first Fran that I caught on film.  I'm still making improvment, but I see some things I need to work on.

I was all over the place with the thrusters.  Hips unstable, knees wobbling all over the place, etc.
I was somewhat aware of this before hand.  I have a soft core and the plan in place is to do 50 GHD's when I walk in the door.  No more lally gagging around at CFWC.  I can chatter with my fellows when the work is complete.  It's nothing personal, but this guy has some goals and I intend to achieve them.

All in all, not a bad day.  2 second PR and I had a ball buster of  a workout less than 16 hours prior.

****disclaimer****
After watching the crap video...this PR does not count. I did 8 thrusters instead of 9. Talk about being pissed off.

Tuesday, November 16th, 2010 - HAND STAND PUSH UP (PR)

I think I grew a little bit tonight as a man.  Never before have I been able to complete a legit hand stand pushup.  Tonight I did 25 of them.  Last week, I got pretty close.  My head almost touched the ground.  Tonight, I kipped, I did them facing the wall for more mid-line stabilization, I did whatever the heck it took to grind them out.

5 rounds for time
5 hand stand pushups
10 24" box jumps
20 reverse single unders

Jake - 14:42 with a BIG OL' FAT RX

Side note...I've been home for about 45 minutes and feel utterly destroyed.  I mean worse then how I felt from Fran.  I'm flat out dizzy.  I feel sick.  I feel retarded (no wise cracks).  Last but not least, I'm in love with Crossfit.  Today, I know I grew a bit as a man and as a Crossfitter.

I never thought today would have come with so many accomplisments.

Tuesday, November 16th, 2010 - Back Squat PR...nothing else matters today

DUDESSSSSSSSSSSSSSSSS!!!!! and Dudetteeeeesssss!!!
Broke a HUGE personal record for myself today. 

Heaviest Squats in it the last 2 years
05/26/2009 - 275lbs x 1 @ a bodyweight of around 195lbs-200lbs
05/24/2010 - 260lbs x 2(barely 2 at that)  - @ a bodyweight of around 187lbs-189lbs

Today @ a bodyweight of 182.8lbs
Back squat of 260lbs x 4 reps.

Something makes this personal record (PR) even better. I will honestly tell you that the two prior lifts above, my form was now where near as good as it was today.  I'd say my booty was at least 2"-3.5" lower to the ground.  After rep 3, I was really tempted to put the weight back in the rack.  Glad I fought for the 4th rep.

Monday, November 15th, 2010 - Ring, Ring and no bling

Almost took another rest day.  Not going to lie...feeling a bit beat up.  I wanted to get some work done though dang it!  I got a new toy this weekend.  Made these bad boys with the help of J to the super A.  Ok, ok, ok....JA did 90% of the work, but I was there for moral support....big thanks man!

Using these was a bit of a wake up call.  Glad I'll be able to work on this weakness.  So the throwdown today went a little like this...

Ring pullups 3x5

Ring dips 3x5

Ring rows 3x5

Ring pushups 3x5

Knees to elbows 3x10

3 sets of:

5 burpees

15 air squats

rest 30 seconds

Sunday, November 14th, 2010 - Great day of rest

For the first time in quite a while, I really, really, really, really want to workout today. You're probably thinking...well Jake GO WORKOUT! DUH!

See that's not the issue. The issue is, my body feels like a train hit me. My hamstrings are tight, hips feel crunchy, butt cheeks are SCREAMIN', shoulders are tired and even my abs feel sore.

All those aches and I still have a strong desire to workout, but I won't. Everything is coming together again. I feel like a date of Feb of 2011, to peak is a strong possiblity, as long as I'm smart about it.

Deadlifts felt really really light last night. I've done 2 dynamic deadlift workouts since I last did (heavy for me) deadlifts. I'm going to go out on a limb and contribute it to the Westside method.

For the 7 day week...5 metcons, 6 strength workouts and 2 rest days. Sleep has been very good for the last 8-9 days. Diet is also coming back together.

Saturday, November 13th, 2010 - Team WOD / Deadlift

Row 500 Meters
9 Thrusters
21 Burpees
Row 750 Meters
15 Thrusters
15 Burpees
Row 1000 Meters
21 Thrusters
9 Burpees

My Partner used 75lbs for the Thrusters and I used 105lbs for the Thrusters
I want to say our time was 14:19

Going to try to squeeze in my deadlifts tonight....we'll see...

Deadlift
65% x 5
75% x 5
85% x 5+

215lbs x 5
245lbs x 5
280lbs x 7

Thursday, November 11th, 2010 - All kinds of goodness

Quite the day to make some things done!  For starters, I got my pullup bar installed. Butterfly pullups and ring dip practice will commence.

Now for the work details...

Back Squat
70% x 3
80% x 3
90% x 3+ reps

190lbs x 3
220lbs x 3
245lbs x 4

1.5 hours later

Push Jerk
5-2-2-1-1-1
95lbs/135lbs/175lbs/ 190/195/215(fail)

Some notes on the Push Jerk.  I've had the opportunity to do alot of my strength at home or at work.  With that said, I typically take 4-7 minute breaks in between sets.
Tonight with the Push Jerk, I felt a bit rushed.  Some of my rest breaks were as little as 90 seconds.  It's kind of cool.  Yeah so I felt rushed...big deal right.  It was a huge mental test.  Be ready for anything....that's what I want.  Push some big weight fast....no thinking...no psych'ing myself up...shutup and LIFT.  It was a good prep on another hurdle for me.....no suprise here....FOCUS!

10 min AMRAP
(5) 135lb OHS
20 double unders

Jake - 3 rounds+8 (scaled to 110lbs)

Few details...1st time doing double unders in OLY shoes.  Gotta work on that.  Shoulders felt pretty drained and 110lbs still wasn't feeling heavy.

All in all a good day.  Oh yeah....peep the back squat video.  I don't think my booty could get much lower on those squats.  Form is looking good!






Wednesday, November 10th, 2010 - Lets go HAWKS

Tuesday, November 9th, 2010 - Front Squat / Randy

Man...another night of great sleep. I feel good!

Wasn't sure if I would get the chance to workout or not. But the day allowed it.

Messed around with some Westside Barbell Stuff. I know it's some great stuff, but I'm in the midst of some great 5/3/1 strength gains. I'll be honest, I can't wait to get off 5/3/1 and do strictly Westside. 5/3/1 takes alot out of you. I am feeling alot stronger lately. The last time CFWC went through 5/3/1, I was hit or miss with alot of it. This time through, I've been very strict with the scheduling and haven't missed a workout yet.

So....West Side it is. I find it particularly cool because I'm from the Westside of Aurora. So...Wessssssssst Sideeeeeeeeeee!!! (you have to be from Aurora to understand)

Dynamic Effort 8x3 Front Squat 50ish% of Max
105lbs

The weight was light and the reps were quick.

Then I wanted to fart around with some clean and jerks.
135lbs went fine, 165lbs went fine. It was done with Iron though, so I stopped. I didn't want the guys at work to freak out.

Randy - 7:17 rx'd
(YOU HAVE TO WATCH THE VIDEO UNTIL 2:13
There is a special cameo apperance in the video. If you want him in your videos, he charges $500 an apperance. I got his contact info, should you want to arrange something.

Monday, November 8th, 2010 - 10 min amrap

10 min amrap
3 HSPU
5 Burpees
7 Chest to bar Pullups

Jake - 4 rounds (head when to about 4" from the ground on the hand stand pushups)

Sunday, November 7th, 2010 - Shoulder Press / Bench Press / Row

Well...two pretty decent nights of 7.5 hours of sleep and I'm pretty much back to normal. I attempted the Air Force WOD on Friday night, despite running a bunch of calls on Thursday night at work. That blew up in my face. I know sleep plays a factor, but I think it was a combo of the Triple wod on Wednesday night and sleep.

I just never recovered from Wednesday. I go though about 7 of the thrusters and BOTH inner thighs just cramped to all heck. Even this evening, they are slightly tender to the touch. They'll be fine by morning. I plan on hitting the hay early tonight. Alright...now down to the good stuff.

Shoulder Press

75% x 5
85% x 3
95% x 1+

105lbs x 5
120lbs x 3
135lbs x 2 (2 rep PR) My 1 rep PR is 140. 135 went up way too easy, I should have had 3 reps.

Bench Press
75% x 5
85% x 3
95% x 1+

155lbs x 5
175lbs x 3
195lbs x 5 (5 rep PR)





5 min Row
max distance
1222meters

Ugh....where did my cardio go?

Friday, November 5th, 2010 - Air Force WOD

Man I can't tell you how pumped I was last night. I read that CFWC was going to be doing the Air Force WOD.

20 thrusters 95/65lb
20 sdlhp 95/65lb
20 push jerks 95/65lb
20 overhead squats 95/65lb
20 front squats 95/65lb
*every minute on the minute perform 4 burpees

I kid you not. Hours before this, I was watching videos of this wod and coming up with a plan on how to attack this. Guys at least years Midwest Sectionals seemed to get smashed by this wod.

And then.....I got my ass handed to me in the sleep department. I'm not making excuses, but I've gotten 7 hours of sleep in the last 48 hours.

Just not a smart idea to WOD today.

Thursday, November 4th, 2010 - Rest Day

So, I talked to my engine company last night.  Yesterday would normally be a scheduled day for me to work at the FD.  However, I had the night off.

Looks like it's the 2nd fire in the last 5 days that I've missed.  Glad to hear the guys made it home safe.

On another note...check out a documentary on the City of Detroit.  It's though the eyes of the Detroit Fire Department.  These brothers bust their hump day in and day out.

November 3rd, 2010 - Back Squat / Triple WOD

Wow....things are crazy.  I had a kid who puked 6 times last night.  Talk about shit for sleep.  Poor guy, I feel really bad for my 3 year old, but the super bug has to run it's course.

The little guy was sound asleep, so I wanted to knock out my back squats.  Not sure what else the day will bring.

Squat work got done, but I was very distracted by my 2 year old who wanted to be right in the middle of the action.  You'll hear her commentary in the video.  Could have been a smiget lower, but it's hard to tell from the angle of the video.  Wanted 6-7 reps and I know they were there.  Just too many distractions today.


Positive note of the day!  Hot damn oly shoes make a difference.  First time I lifted in my Nike Romaleos.  Talk about feeling SOLID!

65% x 5
75% x 5
85% x 5+

180lbs x 5
205lbs x 5
235lbs x 5

7+ hours later

A:
12-9-6 for time
row (calories)
95lb Thruster

B.
12-9-6 for time:
deadlift 225lbs
burpees

C.
12-9-6 for time
hang power clean 95lbs
Chest to bar pullups

Jake - A: 4:11 - rx'd     B:  3:15 (scaled 185lbs)     C: 4:11 - rx'd

Monday, November 1st, 2010 - Shoulder Press, Bench Press

Great day.  I did not think these weights would go up like they did.  Confidence builder to say the very least.  I'm feeling the effects of Grace.  Sore, weaker, etc.  Maybe not the weaker part.  It's completely mental, because these weights went up fairly smooth.  The 3rd rep on the shoulder press, I had to fight for.  By the end of the 2nd rep, I was sure that a 3rd wouldn't happen.  I guess you could say I've gotten stronger...hahahahaha


Shoulder Press
75% x 3 reps
85% x 3 reps
95% x 3+ reps (previous pr 130lbs x 2)

100lbs x 3 reps
115lbs x 3 reps
130lbs x 3 reps (PR)

Bench Press
75% x 3 reps
85% x 3 reps
95% x 3+ reps

145lbs x 3 reps
165lbs x 3 reps
185lbs x 6 reps (previous pr 5 reps)  Could have gotten 7th rep EASY.  Gotta save some for later right?

4+ hours later

8 min amrap
8 pullups
8 diamond pushups
20 double unders

Jake - 5 rounds + 8 pullups, 8 diamond pushups, 3 double unders

Conditioning sucks right now.  Gased after the 1st round.  All 3 movements didn't present a challenge, but I just couldn't move very fast.