Tag Archive for jake

2014- Workout #44

This was a fun workout with my buddy Jake ūüôā

2014- Workout #42

This could be a really fun workout if we could get it sorted out on how to do it correctly. Then jake and I get after some bench press. What a fun day!

Workout of the Day
30 AMFAP (as many flips as possible)

Tire Flips
Sled push 100lbs
Sled pull 100lbs
Barbell carry 90lbs
Bench press

My team: Whitney, Jake, Tyler, Serin

No score taken because it was a cluster.



2014 ‚Äď Workout #36

Sunday Funday with Jake and Whitney and little bit later Kari

Workout of the Day
Bench Press
Find your 5 rep max.
10 Min EMOM
Odds 5 Pull-ups and 5 Pushups
Evens 5 Ring Dips and 5 Pushups

We hit the bench with the idea of some heavy 5×5 which ended up going really well!


Felt really awesome to get these kind of reps done.

Then we did some EMOM stuff pullups and ring dips

The first set was messed up by timer snaffo! ¬†But thats oK we jsut did a few extra. ¬†The first couple sets went really good, I did some extra pushups each time but as the time went it got way harder.. So much that I couldn’t get the ring dips done, I did the last two sets differently. ¬†I did one set on the regular dip bar (kari was using it) and then on banded ring dips whitney was using it.. ¬†I just couldn’t get them done.

Even the pushups got hard…. ¬†But in the end I got em all done!

2014 ‚Äď Workout #34

Tuesday night with Pat at SISU.

Warmup was a 800m run where everyone cut the corner except me and Jake.  I yelled at the class when we got back in.  It was kinda funny.

Onto the skill: the Romanian deadlift. I didn’t do great but I was getting it with Jake’s help. ¬†I did end up getting like 325 for a 2 rep but my thumbs were being destroyed. But he kept me focused and we did pretty good work.

Workout of the Day
Romanian Deadlift
10min AMRAP
3 Elevated Push Ups 24/20
5 Push Ups
8 Box Jumps 24/20

This workout actually was quite the little burner, mostly because I was trying to compete with Craig, a guy at the gym.  It was friendly and fun but boy, while it was going all I wanted him to do was take a break!!!  But he just kept going so I had to as well..

The box jumps by round four were straight up killing me. My legs felt like logs and I just had to keep pushing.  I wanted to stay ahead of Craig and I wanted to burn the hell out of this 10 minute workout.

So 10 minute workouts are a funny thing. You see the time going and you think, “There’s not much time left so I have to keep going” – you think that the whole time… And the rep scheme was one that you could just do ’em and keep going. ¬†But the box jumps were the worst.

I have to say I am very proud of myself on this workout. I pushed hard the whole time and I honestly can say that I don’t think I could have done too much more. ¬†Maybe got a 13 or 14 but that’s about it… It was very fun and a great workout and I thanked Craig very much for it.

My Score 12+5



2014 ‚Äď Workout #30

Tuesday night with Pat at SISU. On a day I wanted to skip, I almost did skip but I remembered something, show up.  I read something sometime that said when you want to skip the gym do two things 1) get in your car and go to the gym 2) Figure it out.   So thats what I was going to do.

The warmup was ok we did a 500M row that I actually felt OK at. ¬†That first 400M always feels ok and after that its just shitty for me the whole time… ¬†Good mornings felt really tight and then got better, so thats good. ¬†Inch worms wreck shop on my hamstrings. ¬†The hamstring stretch was the barbell low on the rack and just setting your leg on it and twisting the bar up and down… it felt pretty good actually.

One arm deadlift wasn’t the greatest for me but I did OK. ¬†I ended up getting 225 in my right arm but couldn’t do it left. ¬†Jake did well and got 285 in his right arm. ¬†I just couldn’t grip the bar…

Weighted pull-ups were ok.  I was able to get 4 strict with the vest and the 30lb dumbbell.  Then I was able to do one with both items, that was pretty fun.

Workout of the Day
One Arm Deadlift
Weighted Pull-ups (30/20)
Max Effort
100 KB Swings (24/16)
50 Box Jumpes (24/20)
25M Handstand walk

And again on paper it doesnt’ seem so bad. ¬†I wonder how many times I think and say that on this blog…
Turns out it was pretty hard.  I dive in to the kettlebells going like gang busters on them, I get 35 unbroken.  I then do about 18 more. Then its sets of 10-12 the rest of the way.  Except the last two it was like a 7 8.  I thought I was doing really well with them but about 1/2 the class beat me.

Oh Box jumps… I’m so slow. ¬†I did jump every time no step ups (good) but it was taking me a long time and I was tired at these. ¬†My legs felt like two heavy logs after yesterdays squatting. ¬†And my groin doesn’t appreciate the step down… ¬†Over all I simply did OK.

The handstand were tough. ¬†I was getting a couple good holds but couldn’t walk. ¬†When I would walk I got off track fast and these took me longer then expected. Most everyone was already done.

The good things about this workout for me were my first 35 unbroken KB. I did box jump every time, no step ups.

The bad things about this workout for me is I took too much rest during the KB sets. ¬†I really should have done better. And box jumps I was pretty slow at. ¬†And handstands just weren’t there tonight.

My time: 13:18



2014 ‚Äď Workout #28

Lifting with Whitney and Jake on a Sunday.

Jake and I did some pretty good work on the bench.  Getting some heavy high rep sets and then a couple one reps that went pretty good.  Did some nice dead stop work even at 255.


Clean and jerk was a bit different story.  I started off feeling pretty good. Some some fives, getting some split jerk in there, some push press all those working out great.  Then it got at the 225 clean and I struggled with it.  I need to work on it.


Failed at 245.  Jake of course makes it look easy at 245.

2014 ‚Äď Workout #22

Fun time with Jason M at SISU.

The warmup was a 400M run – FINALLY getting nice out. ¬†Running kills my leg. But I am going to get through it. ¬†Just have to take it easy. ¬†The lunges and walking lunges and the one legged lunges are killing me… ¬†Not as much pain but I am just no good at them! ¬†Some hollow rock and arch rock (which is not made for fat people btw)

Three rep max thruster was very hurried. ¬†I was working with Jake and Jeremy and then Jason didn’t like that so I was then working alone. ¬†Then after a bit Ben started working in with me. ¬†I’m taking these very easy, and I don’t want to aggravate my very sore leg. ¬†But I want to give it a try. ¬†So I do some at 135 and then some more at 155 then 165 and then a set at 185 and then we are out of time ūüôĀ

Workout of the Day
Find your 3 rep max.
DB or KB Thruster 35/25
Box Jump Over 24/20

This didn’t look to be too bad. ¬†I took the harder route, grabbed two 24kg KB’s. I did one and I was like OMG this is going to be straight up awful… ¬†But I am going to do my best, I am gonna work hard and get this done. ¬†I did a few more practice ones with massie and having him show me the right way. ¬†This is not going to be easy. ¬†I watched sean do this earlier and he was really working hard. Well hes in 5x as better shape…

The 10’s went OK. ¬†The 9’s were hard. ¬†The 8 7 6 were all just awful. ¬†They were so dam hard, I was blind practically…. ¬†Then the box jump over in the 7’s I catch my foot on the box and flip it and I am about to eat shit in a bad bad way… turns out I do this graceful put my hand back catch the box sit down on it move that I couldn’t re-create if I tried 100x over… It was amazing.

The kb thrusters take their toll on me, I am getting them done but I am feeling it. ¬†like soreness and awfulness while doing them… ¬†The box jump overs are OK, they are hard like all box jump overs for me (short) but I am getting them. ¬†The KB’s make me want to cry… ¬†I get them them done. ¬†I finish in 12:50 seconds. ¬†Pretty good I thought.

My Score: 7.17 (12:50)



2014 ‚Äď Workout #21

Going to do some bench with Jake. I’m not feeling much like it but sometimes when it feels like everything is all wrong all I want to do is forget it all the gym helps. ¬†And for some reason (I doubt I am alone) but lifting helps me. ¬†Doing something that you didn’t seem possible helps you forget those things that happened to you that you also didn’t think would be possible.

If you have ever wanted to run away from it all and just leave everything behind, there is no closer feeling for me then crossfit. When you have left it all on that dirty mat in a sweaty pile of exhaustion. When you are going to lift something heavy over your head, off the ground or do some insane workout scheme your brain forgets it all. There is no closer feeling of leaving it all.

You see thats what the gym is for me from time to time, its the place where I can be myself. ¬†Its a sanctuary, I know it sounds stupid but its true. After workouts where I’m too exhausted to move I stare at the ceiling sweat pooled in my eyes, little stars around the lights music blaring heart pounding even louder, thats as close to away from it all I can get.

Today wasn’t perfect, I wasn’t completely focused. ¬†I was actually mad, and I took it out on the bench, each rep. I’d breath in and push that rage out and it helped. And of course how can you be upset when you are around Jake, one of the best people I’ve ever met.

135 x 20ish
155 x 18
185 x12
225 x 8
255 x 6
265 x 6
275 x 4
305 x 1
315 x 1
325 x 1


I worked on some from rest pushes all the way up to 255 or 225 I can’t remember. ¬†These have to be worked in, they are awesome.

My one rep I felt pretty good about, I really need to keep working at these if I’m going to get better. ¬†Jake got a 335×1 hes building past me, ¬†I need to fix the diet and get better at taking protein after a workout. ¬†Just need to get it back.

2014 ‚Äď Workout #20

Butt camp Saturday Morning. ¬†I am pretty excited because I get to workout with some of my favorite people. ¬†Brent was there, he’s gonna workout with me! ¬†(or is he?) Jake is there, Whitney and some new friends this is going to be a great day.

So it looks a little confusing but it isn’t. We really go to each section do each of the exercises in a 3-6-9-12-15-18 rep scheme. Your score is the highest rep total that you finished. ¬†4 minutes each station

So Brent was feeling sick, so I was Hans. ¬†Luckily Pat decided to workout with me, is this a good thing? ¬†Its good and bad, Pat (and Brent) are both better than me. Pat’s a coach and I want to do well for him, and all my friends are there and I want to do well…. so much stress just to workout.

First section for me is front squats and I did pretty good actually they felt great. And we got through the 12’s. Next up was the deads, at 225 these are actually pretty awesome. Felt great and got tired doing them. ¬†Need to do more high rep dead lifts. Got 12. The KB jump lunge was hard, I got through the 12s but it was NOT easy. Next up wall balls and I’m running out of gas. ¬†These wall balls are doing work to me… ¬†I get through the 12s knowing it sacrifices the next station – where I only get 9.

I tried to watch my new friends workout and did make a couple adjustments for them and wanted to make sure they were doing things right. They did great!

My Score is 12 on all except last station of rowing we got 9. Couldn’t get the burpees done. And I was very tired. I did comp weight on all things except KB did the blue.




2014 ‚Äď Workout #17

Warmup: We did some work on double unders and for whatever reason I did really well at these again… well in bursts. ¬†I need to figure out what it is that I do when I am able to string them together.

Then we did some KB snatch, I’m not the greatest at these but the more I do them the more I feel comfortable. ¬†I was able to do 16 unbroken on each arm. ¬†I may have been able to do more, but they were getting worse and it isn’t worth it then.

Workout of the Day
4 Rounds for Time
15 KB Push Press Left (24/16)
15 Box Jump (24/20)
15 KB Push Press Right (24/16)
15 Burpees

This just looks straight awful. These push presses with this heavy(ish) kettlbell are not easy toss in box jumps (hurty) then everyone favorite – burpees…yuck. This was just going to be straight hell out of the gate.

The chief did things to my grip I wasn’t expecting. It also did things to my shoulders that I wasn’t quite ready to accept either. I did round one with a pretty good time but I was getting tired fast..

Round two still went OK, and I was on pace for about a 16:00 finish. But that soon went to hell in round three where it took me a very long time to get started and finished on the the box jumps and worse yet the burpees.

Soon I was onto round four and time was just ticking and ticking away.

The good things in thsi workout were my KB push press. I was getting my hips into it and I was doing them pretty well. There were a few questionable ones but I usually would make up for it by doing another one. I really felt pretty good about my left arm even, so that was kinda nice.

The bad were the burpees, I don’t know but I just don’t have a gas tank for these anymore. And worse yet, maybe were the box jumps, but they just plain hurt.

My time: 18:24