WOW!!!

I just first want to say to everyone that you all are making huge huge strides. I am so excited when someone gets their first pull up, muscle up, good clean, snatch, push up, or whatever it is. It fires me up and I know it fires you up as well. You all have it in you to be great and do anything you want to do not just in the gym but out there as well. There is not one person I do not have faith in whenever we put a workout up. You guys are all well rounded people and crossfitters that words cant really explain it. You guys put in the hard work everyday and you get what you put in which equals SUCCESS!

I saw people this week getting their first no band kipping pull up and you know who you are and I love to see that, now you get off the crutches and never return! I love it when I can see things like that because it shows me how much work you all have been putting in. I also saw people pulling huge weight for the deadlifts. Not to put the guys down at all but the ladies you all were pulling huge numbers after that run. Congrats to everyone who put up PR's. And everyone else who I didn't witness I have heard good things.

Lastly I want to say thanks to my team. ZachR, Addi, Reba, Greg Mo, you all have motivated me to another level when it comes to the workouts. There is no way I could do what I have done without you guys picking me up. Today was a great example of that. I was nervous today, because I know my strengths and weaknesses and high rep anything is my weakness.
The Workout
75 squat cleans 155/100
150 toe to bar
150 box jumps 24/20
75 thursters 132/98
35 muscle ups
150 burpees
150 DU's
300ft walking lunges w/33# weight
32:45

Thanks greg for the help on thrusters, burpees, and whatever else you made up for, you are a amazing athlete and make people work harder. Reba and Addi my god you ladies are an amazing duo from the games to today still cant say enough. I love you guys and it just makes me want to get after again in 2010. Lets strive for top 1 spot next year:). Anytime you all want to team it up again i am ready. Peace im outta here.

getting back on track

Thursday 6th
15 situps
15 lunges
150m run
AMRAP 15 min
10 rounds plus 15 situps and 6 lunges

Friday 7th
LINDA!
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5BW (265)
Bench Press BW (177)
Clean .75BW (132)
36:45

Didn't push this one too hard but I think if I EVER do this again do not be fasting before it. It was tough!

Weekend- weddings and injury good rest time.

Tuesday 11th
Over head squat- tired 15 BW
174# 9reps
155# 5 reps
110# 10 reps

Probably not a good one to try after that weekend, yikes.

Than couple hours later ZachJ and I did the 29 complex. I subsituted wall balls for lunges due to the foot.

Ball Slams 29
Wall Balls 20
Situps 29
Wall Balls 20
Situps 29
Wall Balls 20
Ball Slams 29
7:08

First things ZJ and I said was "why did we do that again?"

Thats it, we are doing the final team wod on friday morning so I think I am going to also put in some heavy work and rowing today to try to mimic how i would feel with a rest day before the final WOD like the games. Well it should be interesting.

DO YOU WANT TO GET BETTER?

Just like Ricky said on the blog, I wanted to extend an invitation to people at CrossFit Omaha or outside of CrossFit Omaha to improve their fitness. I just want to let people know they have the option to work with me one-on-one to improve on their weaknesses or fine tune their strengths. I have been personal training up at CrossFit Omaha for awhile now and have been personal training overall for about two years.

I know some people want to work on strength more so they can do the heavier weights when it comes to those workouts, or I know everyone wants to improve on some specific movement. With what I can bring to you is a specific and thorough direction in how to get there.

My main goal in life is to get people better at it, and if I can help with the health and fitness side of your life I want to do whatever I can to get you there. There is nothing we can't go over in these sessions, so if you or someone you know would like my assistance feel free to email or call.

If you and someone from the gym or outside the gym want to work on something together we can also figure out a group rate if you want that option.

Email- jon@crossfitomaha.com
Phone- 402-699-1463

Nope thats not it

Wednesday 5th
100 pull ups for time.

Wore the 20# vest and did Chest to Bar.

10 min cut-off

85 reps

My hands hurt

Saturday 1st

Team WOD
Thrusters
198
210
232
237
Then...
Max Reps
OH Squats 88#'s 27 reps

Sunday
Team WOD
Amanda Brei and Jon Day 2x2 sand V-Ball tourney
0-6 in pool play
then..
tourney time 2nd place overall .

Monday
Rest

Tuesday
Squat Clean Thrusters
10-10-10 (110-132-154)
Power Clean & Jerk
10 (169)

7 rounds
10 Box Jumps
10 Pushups

Wore 20# vest for this one
5:59

Thats it!