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Rhabdo's Revenge

I'm no pro, but I look good......

Jason Kaplan - Tuesday, May 05, 2009

Here it is!!! My gymnastics routine from my show this past March.  Every year there is a different theme, this year's was the Olympics.  My favorite skill was the wall flip in the beginning mainly because I had no idea where I was in the air every time I chucked it.  Hope you enjoy!!! 

Training
So far my last few training sessions have been pretty good.  I keep PRing which keeps me confident.  For Tabata something else I got 454 with chest to bar pull-ups, and for max 3 rep front squats I went from 255-265-275-285- ending at 295.  Today in the afternoon I'll go for .com's pull-up wod which I know right now is going to anger me! 



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Stinkin Idiot!!!!!

Jason Kaplan - Friday, May 01, 2009
WOHHH!!!! That last post wasn't so positive, but its my own fault.  My performance this week so far has been pretty bad, very uncharacteristic.  Long story short I've been sucking because I've been doing .com in the morning.  I'm not a morning person and can't bring the Rhabdo intensity unless there is a special reason, like the games.  So far I have redone 2 WODs which were Helen and Elizabeth.  That means I did them in the morning the day they were posted, felt disgusted by my performance, then came back in the afternoon and tried again.  For each WOD I got a faster time by a minute or more.  

From experience I know I'll be able to "bring it" when the time is right.  This morning I'm going to do a 2k row shooting for 7:30 or faster, then some box jumps followed by .com in the afternoon. 

Picture Above is of me and Lamarr Smith doing some horrible WOD last summer.  Owner and trainer of Next Level Performance.
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Tired Nahmane? That guy over there knows what I mean.

Jason Kaplan - Tuesday, April 28, 2009
What am I tired of exactly?!?! Well here you go............

I'm tired of :
Attempting to go to bed early
Waking up (I feel like deuce every morning)
Preparing my lunch the night before
Packing my gym bag the night before
Carrying all of my crap to the car in the morning (no pockets in workout clothes)
Carrying all of my crap back into the house at night
Cleaning and cleaning my protein bottle
Remembering every little stinking thing throughout the day
                                                                Training
                                                                Thinking about Crossfit 24/7
                                                 Metcons
                                                 And waiting for the damn qualifiers

Once my season is over it being in May or July, I'm going to take a long break and enjoy life.  Not sure how long but I'm thinking of a month of no physical activity and just abuse to the body via food and other stuff heehee.

WOD .com's Shoulder press
1-1-1-1-1-1-1

Boy was I glad today was a strength day.  The last time I did a strength WOD was I can't remember.  I was a little weak from yesterday but still did pretty well.
BW 165
165
175
185
190
195
200 failed
200 failed
195

My PR is 210, I'll get it another day.


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Back to the grind

Jason Kaplan - Monday, April 27, 2009
I was about to write a detailed explanation about my stay in Florida, but then I got really tired and said forget it.  All I have to say is that I'm glad I went, happy that I spent time with my 89 year old (soon to be 90) grandfather, and a big thanks to Crossfit Hardcore and Delray Beach for letting me train at their box's.  I originally planned on only training at Hardcore, but stumbled on to Delray Beach by accident almost causing a car accident in the process.

Training in Florida was pretty rough mainly due to the heat.  It gets hot in the summer's here in Jersey too, but we're just finishing a cold winter.  So jumping into heat stroke weather was a little too much at first.  All week I basically did horrible Metcons which allowed me to have slightly bigger dinners than I normally do. 

Oh and I'm also happy/thankful that I had successful flights to and from Fl.  Again the last time I flew was in the mid 90s where the Oxygen masks came down.  The only intense thing for me was really the baggage check.  It was a procedure I never went through, and when I'm faced with something new and different I usually get very nervous.  So my appearance during the baggage check would have been comical to watch. 

Last thing
I basically did not have access to a good computer over break, so I could not reply to any comments.....sorry :)

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Vacation

Jason Kaplan - Saturday, April 18, 2009
For the first time in my life I'm going on a little vacation all by myself.  Well not completely, I am visiting my grandfather in Florida from the 18th all the way till the 26th.  I was a little worried about doing this so close to the qualifiers, but there is a box 5 minutes from his house so everything should be fine with training. 

This is also the first time in years I'm going on an airplane.  The last time I was in a plane was probably in the mid 90's, and the oxygen masks came down.  Yea the masks came down, that sucked................

Anyway the weather here in Jersey is horrible, and it will be nice relaxing and training in warmth rather than deuce. 
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Helen!!!!!

Jason Kaplan - Wednesday, April 15, 2009
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups



I used to love this WOD, but I hate the American swing.  Usually for all KB WODs I use the Russian, and my PR for Helen is 7:55.  However no one uses the Russian anymore since the Soviet Union fell so I'll switch to the American today.  Its what everyone else does anyway which is more important.  I'm going to do this in the morning and really try to kill it.....or myself heehee.


Surprisingly blew it this morning with 9:10 RX with American swing/chest to bar pull-ups.  I messed up on the running distance for the 400 and did extra pull-ups in the first round.  I guess my head wasn't in the right place, so I came back in the afternoon and redid it.  I Got 8:52 with game standards.  After Friday I'm going to begin to take it easy.  Probably only do 3 days on and 1 off with some skill practice after each WOD.  No more 2adays, its like cramming for a test.  The qualifiers are basically already here, I've been training hard for a year now.  All I have to do is perform...........



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Going Overhead

Jason Kaplan - Monday, April 13, 2009

5 rounds or sets for the bodybuilders
15 Overhead Squats 135 lbs

This morning I'm going to take it easy.  I'll have a nice warm up then start squatting.  If I can do each round/set unbroken I'll be pleased.  This position is very difficult for me due to lack of flexibility.  I know some people disagree with that statement and instead go with weak mid line stabilization, but COME ON I'm Rhabdo, I have no weaknesses.  Only thing I can't do is talk to random girls in da club. 

If I feel good in the afternoon then I'll make up the muscle up WOD or do something else.  Yesterday I ran about a 10k and it really beat me up.  There were a lot of hills and the terrain was horrible.  When I finished I was whimpering like it was my job.

Overhead squats
HAHA cupcaked like no other for this one.  I decided to stick with 95lbs for every round, I could have gone heavier but was like, "forget about it."  It was tough because the conditions were horrible.  I basically worked out in a refrigerator.  Directly following I did 50 handstand step downs.  

Afternoon - Made up Saturday's WOD finishing at 15:38 as RXd.  For two rounds I had to wait for the rower. 

Three rounds for time of:
Row 500 meters
 21 Burpees
 Run 400 meters

 

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Another day

Jason Kaplan - Friday, April 10, 2009

5 rounds
500 M row
2 minute rest between each round

Yesterday felt great taking the rest day.  I needed it, felt lethargic and stuff nahmane?  I was going to workout but developed a headache in the middle of the day and just felt like going home.  Which I did and then slept for 3 or 4 hours hehe.

This morning I'll do some rowing practice followed by CFT in the afternoon.  On another note, I need to take more pics for all of you.

Row WOD - PRd this by a lot in my opinion.  Much faster than last time.
1:40
1:42
1:45
1:45
1:46

CFT = 1,010 lbs at BW of 165
BS : 370
SP : 200
DL : 440 - ran out of room on the bar
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Speechless

Jason Kaplan - Wednesday, April 08, 2009

7 Rounds 7 Reps
C & J 115
Burpees
KTE
Found this from Crossfit Hardcore : cool box cool people
http://www.crossfithardcore.com/

Today I wanted to do my usual double WOD, but I have something in the way like a Passover Seder.  Yea thats right people I'm Jewish, and if you have a problem with that then you can fight me.  On a more serious note looks like I'm going to do this WOD in the morning only.  I don't have time to do a 5k today.
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Where are these freakin lines coming from at the top of this post!!!!!!!!!!!!!!

Jason Kaplan - Monday, April 06, 2009

Picture of me doing Fran at Crossfit USA, watch the video.

http://www.youtube.com/watch?v=05fOQeL8LDo

Albany and Crossfit Football's

7 Rounds for time of:

3 Clean and Thrust* - 155 lbs

6 Pull Ups

    9 Box Jumps 20” Box

Lets see my last post was this past Wednesday.  I guess I'm starting to get a little lazy, but fortunately not with the training.  I must say I am getting a little burned out but whatever.  I really enjoy working out, as soon as the WOD begins all of my outside worries or thoughts disappear.

The last two weeks have been pretty rough going 5 -6 days on with some morning wods here and there.  I forget what inspired that, but as of now I'm done with that I think hehe.  I'd say for now on till the qualifiers I'm going to focus on workouts that involve some type of Olympic lift.  In my opinion I can do all the lifts, my technique is not perfect all the time but I can get by.  The one thing I hate which will be hard to get over is cleaning or snatching for time. 

* The actual lift is Push Jerk only


A.M. WOD : 10:41 RX
Well not much to say about that other then it f*cking sucked.  I just didn't have it this morning, and damn cleaning for time.

Main site WOD Lunge/Pull-up/Sit-up : 6:45 RX PR
Killed this one today.  Last time I did this I got 7:52.  Only difference was I went faster and harder on the lunges, and for sit-ups flew off the bar on the last reps landing right in the sit-up position.



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