New fran time?

Well this morning was Fran and Jose was leading the demo and said "I don't care if you go slower if you do something that will make you stronger. I want to see you doing band pull-ups if you do them." That meant me. I can only do 10 band pull-ups without stopping after that, I can do one or two between rests. I did 9:23 with 45#'s and black and blue bands.

WOD 7/29/09

Thrusters 5-4-3-1-1-1 The first rep always starts from the ground and the multi rep sets must be completed without returning the bar to the ground.

43-53-58-60-62-63 I went really light today. My shoulder is acting up and getting my arm into the active shoulder position was not fun.

I think our summer challenge is on a hiatus right now last week was finals and this week on Monday my grandmother passed away:

She had a good happy life. She passed away Monday after having complications from a stroke she had at the beginning of this month. She was 83 yrs old and had a fine memory and the only thing noticeably wrong with her before her stroke was the emphysema (she had from smoking all her life until resent) that made it difficult to keep up with her endurance. This is a picture of her and my dad in 05' when we went to visit for Memorial Day. I get to go home to San Diego to see my family this weekend and celebrate her life.

No more rests after next week Tim Sr. The games will continue! But congrats for finishing the Burpee Challenge! The few, the proud, the crazy ones who were able to finish!

WOD 7/17/09

5 rounds for time:
Run 200m
25 Sumo Deadlift High Pull (m:65lb,f:45lb)
25 DB Push Press (m:40lb,f:25lb)

The thing that made this workout tough was how many rounds we had to do, and the fact that our shoulders were already dead from this weeks other workouts. Mine was modified to 20 reps instead of 25 I also did 43lb sumo deadlift high pulls and 12 lb db push presses could have possibly done more on the db Push presses however I would have taken Matt up on his offer to only do 4 rounds and not 5 and still would have had the same time I think. 18:47

After it was all done, I saw Tim Sr. walk in. I would have given him a standing ovation but it took all I had to pull myself up from the concrete to a sitting position, I did clap and cheer. I think I would have given him this week just for showing up today if he hadn't had shown me up. His time was in the 16 min range. I will let him post his info b/c I'm sure he has a lot to add to his side of the story.

Extra Day WOD 7/15/09

Tim Sr. is so trying to cheat!!!! He is using the coming on a day that no one else comes trick! Well, I'll show him and show up!!!! (Luckily it was on a day my Husband was going to be home half the day so I could go).

So, Tim Jr. gets home from his workout to tell me that Tim Sr. had showed up today and did the workout we had agreed to do the skill day on Wednesday or Thursday not the workout!!!! He is trying to earn extra points. Well, Not while Coyote Joe is up as the trophy!!! So I had to go and do the workout at 8:30 so that Tim Sr. couldn't pull a fast one on me. There goes another week without pull-up practice. So it was hot and Sunny. Thankfully there was a nice breeze and the building was still blocking most of the sun. So, CFC Matt made up this crazy workout and He was smirking the whole time he was demonstrating it. I'll just list the items in the workout I don't think it needs more explanation besides the fact that I got the same Mod Tim Sr. got and only did 25 reps instead of 30 of each item except the tire lifts which I did 10 as prescribed. I went light too b/c this is the first time I have done Crossfit workout 3 days in a row.

For time (in any order):
Row 500m
30 Full circle Box Jumps (m:30in,f:24in) I did 12"
30 Pull-ups JPU
30 Ring dips Jmp
60 Walking Lunge steps with plate overhead (m:45lb,f:25lb) I did 10lbs
30 Knees to Elbows I did Knees to chest
30 Push press (m:65lb,f:45lb) I did 30lbs
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s (m:12lb,f:10lb) I did 6lbs
30 Burpees
10 Tire Flips
Run 400m

My posted time 30:48
Tim Sr.'s Posted time 32:24

We are now tied everything is hanging on Friday's workout.

MondayJuly 14,09

A new week, a new opportunity for a valuable trophy. Showing up to the workout reveals that the workout is Fran. Starting the workout I notice the tightness in my right shoulder...could it be from the burpees I did on Sunday. I was 1 day behind in the burpees challenge and decided on sunday to attempt to catch up so my sunday workout was 165 burpees. Now I would pay the price. On the second round (21-15-9) my arms were non-existance. Somehow I managed to get thru the workout and call time. Ended to be 6:34 guess that not too bad. But was not sure what Jana would do. Regardless the tone for the week was set.

The Burpee challenge has been exactly that for me. Not one of my favorite excercises, I still am in the challenge. I have to say they have gotten in better form however I don't know if they get any easier. 20+- days left...... Got some things to contend with physically my shoulder, and right wrist and forearm are complaining. I will keep trudging along placing one foot in front of the other hoping to see that finish line.

I understand that Jana Came close to beating me this day however I managed to pull it out and take home a win. Still games to come for this weeks trophy. Time will tell whi wins this week

WOD 7/14/09

Max weight Cleans
1-1-1-1-1-1-1

73-78-83x-83x-80-82x-82
I started at 73lbs today. I didn't know I was insane until I walked up to the board and looked at all the other girls starting weights 53 or 63 was the average. OK, little steps I thought to myself. But then I looked at the 25 lb weights and I had a goal, I was going to put them on either side and do this. So from 73lbs to 78lbs which seemed very heavy. OK, now the 25's. I put them on total of 83lbs, I lifted and couldn't get under it. One more try. Again same story. OK so go back down 80lbs, success! Matt P came over and told me I think his words were "I almost pissed myself your form was so good." He also said that because of that "the weight will eventually come." OK, so there was hope. I came back from writing on the board and started to put half lb weights on either side but then I thought if I do that then I won't reach my goal. So I put the 1lb weights on 82lbs. I got under it this time but when I tried to stand up the weights fell. Shake it off one more attempt that's it I won't be able to get to my goal but at least I can be just one lb short. I got under the 82 all I have to do is get that up. So I get over there and I try one more time. I get under the weight I attempt to stand up but I feel a little pee come out oh crap I go back down. So, I'm sitting there in the squat position and CFC Matt sees me "Stand up Jana, Stand up!" "I'm going to pee myself" I respond. "Oh well," I thought to myself "I've got to do this. " I stand up with everything I have and a little extra lubrication. I stood up!!!!! Wahoo!!!! It was so awesome. So, next time I will put those 25lb weights on the end. I liked having my own bar It really encouraged me to push myself.

OK, so there was no Tim Sr. and he was supposed to be there today. We talked about it before we left the gym yesterday and we had agreed on 5:45 am. Does he not know that it means (if I go that early that I have to get my son up and do a trade off with his daddy at the gym? If I can get the both of us there in the morning then he can get himself there. I only got to do the jog portion of the warm up since Tim Jr. still had not finished his workout. I even started my jog with Timmie. Luckily, there are really nice ladies up there that didn't mind helping out with our little cutie. So, next time you think to yourself ,Tim Sr. if you read this, I don't want to get out of bed this morning just think of the look on little Timmies face when he finds out that you're not there.

New Trophy

OK, So it's time again to post the winner of the week. This weeks winner is ...... Jana. So, what is Tim Sr. going to do now with two losses behind him? Tim Sr. said in response to this question "I have regrouped and gotten the workout schedule worked out with my trainer Adoy." So, Was that his real problem this whole time? Only time will tell. Jana said "Well, he probably would have had the trophy this week if he wouldn't have forfeited so many times." The break down of the scores Monday Jana 2 Tim Sr 1; Tuesday (make up for the rest of the week day for Tim Sr.) Tim Sr. 2; Wednesday Jana 2 Tim Sr. forfeit; Friday Jana 2 Tim Sr. forfeit. Total Jana 6 Tim Sr. 3
So, It is again time to come up with a trophy for this week. This weeks trophy will be Coyote Joe. Coyote Joe has been in Jana's possession for just under two decades. It was a gift from her grandmother McCormick (Maternal side of the family). This trophy is very important to Jana. She has had it displayed somewhere in her home since the gifting of Coyote Joe from her Grandmother. It will be a big loss to Jana if she looses this week. However no matter who the winner is it will be put back in the trophy rotations to win again.

WOD 7/13/09 FRAN!

OK, so what's your Fran time? Well now I know (and I think mine sucks)!

Fran:
Sets of 21-15-9 of the following:
Thrusters (m95;f65)
Pull-ups

After deciding together last night what time we would show up (5:45am) I arrived late, but it was sure good to see Tim Sr. there at the same time, I did as much of the warm-up as I could before Matt called us all in. I practiced I was really strong on the 27lbs I did good on the 40lbs and I did the 45lbs (69% standard female weight). I struggled with making sure I kept on my heels which should have been my first indicator to stay at the 40lbs, but I didn't. After we started I Tried to keep up but I have never been a good squater and I think the weight was just a little too heavy for me. I strugled (I think the first 5 were strong) every time almost from the begining to get the weight over head. Then going to pull-ups what a joke I had to use the same muscles (and um, by the way, I'm like way hevier than that 45lbs bar I was trying to lift)!!! Man, every round was the same I only got more tired. While I was trying to finish up my second round I heard Tim Sr. say "time." Luckily I was the last one still doing the workout during my last round and I had everyone cheering me on, even Mary from the 5:00am class was there. OMG was I tired!!!!! But I kept it up. I finished 9:05 not the longest time of the day but deffinetly the longest of our group. So I only get one point for today (actually, all that you just read and if by chance you saw me today was just a show to get Tim Sr. inspired to keep coming the rest of the week;).

Pam said she would send me pictures b/c she decided to take some since Tim Sr. and I showed up at the same time. So, I will post them ASAP. Tim Sr. also said that he would post too I'm sure he will want to let us know that Adoy was awake this morning and able to come and help him train. I guess Adoy has a strict policy about not training before 5:45am.

WOD 7/10/09

Sets of 21-15-9 for time
Dead lift (M225;F155)
Box Jump (M30;F24)

Jana's time and Mod's
8:24
dead lift 113 ~73% female weight
Box Jump 12 50% female hight

It was hard to get out of bed this morning but I did because I knew Tim Sr. would be there. I wanted to do the 135lb dead lift and did it well about 4x's. But I wouldn't be able to keep up and would have taken too many breaks. I took a lot of breaks as it was. The 18" box was also taken, so I just did the 12" box (I was falling with that one so I am glad I didn't do the 18" box). Box jumps are hard to do after a dead lift I think you have to use the same muscles.

Thanks to everyone who helped cheer me on. I was taking a long time but I have to say that my form was fairly good. I had to use everything in me to keep my knees from knocking on the dead lifts and I sure felt those muscles crying after I finished. Mary and Marnie did great today way to push yourselves girls! And no Tim Sr?

WOD 7/8/09

one round for form
500m row
30 burpees
10 from shoulder rack to overhead by any means (165m;115f)

Well, today was ineresting. I don't think I have ever done this before where I took my time and tried to make sure everything was perfect. I took my time so I don't know why I was driping in sweat at the end. I don't usually drip, I guess it was the humidity from the rain yesterday. I did fairly good. I did 53lbs in a push jerk. My form was inconsistent though. I really tried to keep a good curve in my back and not go to my toes and use the power from the dip drive to push up the weight. I was going to do 63lbs it was heavy before I did the other things and since I wanted to focus more on form I decided to go back down to 53lbs. So I don't know how to count today, but I'm sure Tim Sr. should win, since I only did 46% of the female weight he will most likely be able to do more (but today wasn't about the competion for me, I really just wanted to get better).

I worked a little on squats and will be trying something new for my warm ups and I wanted to try pull-ups but there wasn't any time I'll try to show up tomorrow to see if I can work on doing some band pull-ups. It will most likely just be kipping practice without the pull-up but I really want to be able to do a pull-up since I have never done one in my entire lifetime. Hey just look at it this way I'm deffinately the one you want to be with if we are being chased by a tiger and the only thing that stands between us and freedom is a balcony.

Monday and Tuesday Workout July 6,7 2009

Overslept for the 5am workout but made it to the 8:30 workout. Came close to bringing down Jana's posted time however fell short by a matter of a few minutes. Was it the heat???? Don't know just know it was all I had.

Tuesday ---for some reason I get inspired to show up for the Tuesday workout. Targetted Tim Jr posted time.........fell a little short when I failed to slam the med ball on the floor for the 24 th time. ( I had the ball overhead when Matt called 25 for the next round) A little short again.

In retrospect, getting closer to getting those valuable trophies is what I am focussed on.

It's a period of regrouping and reconfiguring the strategy of the Czechs.

Later
Tim Sr

New Trophy

OK, since last week was the official first week we have a winner of the Firework Batman. And the winner is drum roll please........ Jana! With one win on Tuesday (2 Jana; 1 Tim Sr.) and a forfit from Tim on Thursday (2 Jana; 0 Tim Sr.) and a makeup for Tim on Friday (0 Jana; 2 Tim Sr.) and closed Saturday (no points for either team [Jana still thinks she should get a point for showing up, but will just leave it like it is]). Total points 4 Jana; 3 Tim Sr. Everyone did a great job way to go!

Jana said "I'd like to thank my husband and my son for all of their support" Tim Sr. Said "No comment." (but it should be noted to look at his most recent comment in his only post.)


This weeks trophy is from the Home of Jana Janak. It is the Wish Bear from Care Bears. Wish bear has been in the Janak Jr. family since 2002 given to her by a dear friend and because it was a gift to her she would be very disheartend to loose it. Notice it's tufft of hair on top of it's head. Does it remind you of anybody you know?

WOD 7/6/09

3 rounds for time:
400m
25 hang power cleans (95m; 65f)
25 ab mat sit-ups

So last night I was talking to Tim Sr and we agreed to come Mon, Wed, and Fri this week. I got to Crossfit and he wasn't there. So I said to myself "he must have thought I would come at 5:45 today." So I did the work out with only sets of 20 instead of 25 and I did the 55lbs instead of the 65lbs. There were 4 people on the same bar so we broke another one down and I got paired up with Mateo (he must be in Jr. High). While I was comming back from my first 400m CFCMatt started the next group. "Oh crap," I thought to myself "this kid is going to get stuck behind me." So I tried to pick up my pace even more ( I was alredy going fast, for me). Mateo was always on my heels. He would run and do ab mat sit-ups while I did my hang power cleans. I finished in 17:31. Then I ran out to catch my husband and son in the parking lot so Tim Jr. could do his workout. As I got into my car I thought that I saw Tim Sr. pull up. "Oh, good," I thought to myself "he did show up." NOT!!!! After Tim Jr. got back I asked how dad did he told me dad never showed up! What??? I had to give him a call but there was no answer. About 15 min later I hear my phone ringing and on the other side of the line was the groggy voice of Tim Sr. He slept in and here I thought ok so we'll go together at 5:00am and I'll let Tim Jr. sleep in so dad and I can go together. So, He said that he would go at 8:30 today. We'll see.

WOD 7/2/09

Back Squats 3-3-3-3-3-3 max weight

OK, so Tim so has me today. It is a weight lifting day. He just has to show up. His warm-up is probably my max weight.

I started with Casey and Marnie then they said their previous max weights (135 and 185) and I knew I paired up with the wrong girls. They would have to take off tons of weight everytime I had to go. I didn't want that to happen so I paired up with Monica and Kathrine. They are usually at about the same weight that I can do. Sorry Casey and Marnie, I wanted to but you two are power houses compared to me. You were so sweet for wanting me to stay with you, but I didn't want you to have all that extra work. Great work outs by the way. Y'all started with what I finished with.

Jana 70-83-88-93-98-100

WOD 6/30/2009

16 100m sprints. Time starts when you start your 1st sprint and ends when you finish your last one.

OK, so after the warm up which was really cool Pam started writing the mods up on the board. Tim Sr. and I were huddled around the board like the flock of seagulls from Finding Nemo thinking to ourselves "Mod's, Mod's." She said "OK you two, you have to have the same Mod's." I shook my head. She said "Well, how does 12 sound." I about jumped out of my skin. "Good," I said calmly. That meant we only have to run 12 100m and not 16 and Tim Sr. was excited too.

We did fairly decent. I probably should have done 14 (Pam or Matt I am giving y'all permission to make this as fair as you think necessary what ever our abilities may be [i.e. Tim has major upper body strength, I have some speed on him, not much] if you think you need to change the Mod's for one of us and not the other I think that is fair I don't know what Tim Sr. thinks of that but it should be the best workout for us that we can get). Tim Sr. did do really good. He was running with me during one of the sprints that is when I decided to not do the 20 sec rest and just stuck with the 10 sec rest like he was. Tim only finished seconds after I did.

I'm having a hard time remembering my time maybe if someone knows my true time they can correct me Tim Sr is going to have to put his own time down b/c I know I don't know his time. I decided to leave early so Tim Jr didn't have to wake up Tim III and bring him since we had finished early.

Jana's time 8:36 12 100m sprints

WOD's week of June 22, 2009

OK, so, I had to go out of town this week to go to Girls Camp. I told my father-in-law on Sunday the 21st that I would expect him to go and work out as usual on Monday and Wednesday and that he would have to wait to see my results on Friday b/c I would workout that afternoon when I got back. I also told him that I would work out on Saturday to make up for Wednesday but they are closed this Saturday. So he would have an easy win this week.

We both went on Monday He did awesome He was like the burpee king! He did 137 burpees in 20 min. On the same workout I only got 121 burpees in 20 min. I knew that he would beat me and he did awesome. I didn't do too bad I did 30 burpees every 5 min fairly consistently and I think I did the last 5 min at 35 burpees just a little faster than one of my rounds where I fell behind b/c of fatigue. But not bad to say the least. I did do them on my knees I just couldn't do full burpees. Score for Monday 2 for Tim Sr. 1 for Jana

So, the whole week while I was gone Dad could have gone any day while I was up at Girls Camp. But from my understanding he didn't even go once. Well, when I got back home. I finished up some homework that was due for my masters class then I went to Crossfit. I did the work out of the day "Isabel" which is 30 snatches for time. I did 47 lbs in 3:36 seconds, which was slightly over 50% of the women's Rx weight for the work out (90lbs). That was tough enough, but still do able. Score for Friday 2 for Jana

Total points for the week 2 for Tim Sr. and 3 for Jana. Jana Wins!!!!!!!! But wait, What is that, Tim says "no fair!" "I didn't think we were actually starting this week." Tim Sr. thought that I wouldn't follow through with what I said I'd do. Now Tim Sr, you should have known better than that! What happened to you last week? Oh that's right, you ate my dust b/c you thought "Jana has no chance of beating me." So, I'll play Mrs. Nice Guy and let 4th of July Batman be awarded on the 4th of July In an Olympic ceremony. One more week and Batman will be passed to the best crossfitter (of the back of the pack). You better be ready Tim Sr. I don't want to smoke you another week and have your response be "But, I didn't think we were starting this week". So, did everyone hear that? The summer games have been postponed one more week and we will officially start June 29, 2009. There is no saying I don't understand to that! Czech Republic Olympic Games official ceremony will be held on the 4th of July to award the 4th of July Batman to this weeks winner.

The Games

So the Challenge was initiated June 18, 2009 as stated by Jana's comment. I was minding my own business trying to survive another one of those gruelling crossfit workouts when Jana made her comment. something came over me and said "don't let her pass you". As hard as I tried it is rumored that she may have beat me on June 18, 2009. RUMORED.......Only God and the Angels know for sure and maybe Matt. Doesn't matter........... So I continue to mind my business and I drop by Tim and Jana's house and a challenge is issued. For every day we show up (up to 3 x's a week} we get a point and the winner of each days workout gets a point. at the end of the week we determine a overall winner of the week.

Well being in retirement from competitive events I did not step up to take on the challenge. And then the trophy was talked about. And then they stold me what the 1st week trophy was.
I could feel the competitive spirit rise back up, fire back in my eyes, and started to heat up. How could I pass up the chance to win the firework batman.

So I said yes you got it I'm in the games for sure and for the winnings .....whatever it takes.

The two preliminary rounds I lost by shear mistakes not enough sleepd. Monday starts the Games. The Czech Republic represented by Tim Sr will show up to win. He has given Jana the option to withdraw from the games before they start. Monday we show up with the "Big Guns, The ''A' team ....it promises to be a real battle in the ' back of the pack. '

Along with showing up with the A Team on monday it has been rumored that Tim SR s famous coach "ADOY" (Yoda spelled backwards) will return to inspire TimSr with stratagies and game winning coaching.

A word about the two loses in the preliminary rounds from Tim Sr:
Preliminary rounds are just that, The don't mean a thing.
We come a long way with little sleep and don't intend to leave empty handed.

Only Time Will Tell.........stay tuned to the next time these two meet...it promises to be a battle to the finish ...... a battle in the back of the pack!!!!!!
TimSr for

WOD June 19th (qualifiying round)

3 rounds for time:
Tim Sr.
10 dead lifts 155 lbs 68% men's weight
150 jump ropes
Jana Janak
10 dead lifts 115 lbs 74% women's weight
150 jump ropes

Tim Sr.'s (the rabbit's) time: of 10:23
Jana's time: 10:10 today's qualifying round winner.
However, her favorite jump rope was taken by the time she got to CrossfitChampions this morning. Half way through someone else decided it was not their favorite jump rope and she got it. If Jana had not had traded jump ropes, Tim Sr. would have won today's qualifying round.

The Challange

Tim Sr. offered a challenge to Jana Janak who insulted Tim Sr. during his morning routine on June 18, 2009. The said offender insulted Tim Sr. during the 600 meter run while passing him. “I will beat you into the finish,” she managed to get out between her huffing and panting, “your job is to not let me.” Tim Sr. finished his burpees first. Jana lagged behind determined to be able to live up to her words. She got up from her last set and searched for Tim Sr, in the light of dawn. She got him in her sights and didn’t give up. “Just a little faster.” She thought. He thought, “I left her behind ha, I just have to keep her behind me.” Her footsteps got closer and closer his footsteps got faster and faster. Finally just after the turn around she caught him. They raced together for some time in a power struggle. She pulled out ahead of him and broke free. He reserved a little power for the end and began to sprint with 50 meters left, Jana was in a slight lead. They gave it all they had, both sprinting to the end. It was a photo finish only God and his angels know the true winner of today’s race.

The Challenge: The 2009 Czech Republic Summer Games
Every week starts a new round. The players are awarded one point for attending and one point for getting the fastest time or the best lift (based on weight). At the end of each week a trophy will be awarded to the person with the most points.
The first weeks trophy is Forth of July Batman. He has been in the Janak family for one decade. This trophy has been attached to firecrackers on the Fourth and on New Years many memories are attached to this trophy. Trophies may be recycled every 4 weeks.